We have looked at dozens of serious scientific studies and collected diets that will surely help you lose weight.You just have to choose a diet that won’t force you to suffer and make it a part of your life.
1.Atkins Diet
This popular low-carb diet was developed in 1960 by cardiologist Robert Atkins.The diet consists of several stages, designed to turn eating habits into healthier eating habits.
What is the essence of diet
The Atkins diet does not include calorie counting or partial control.The only thing to calculate is the gram negative fiber of pure carbohydrates.
Diet is divided into four stages:
- The first phase is the strictest, it lasts for at least two weeks and can cost you 3-4 kg.Currently, you reduce the amount of carbohydrates to 20 grams per day and then get 12-15 grams from the vegetables.You will eat a lot of protein from poultry, meat, fish and seafood, eggs, cheese, while completely excluding fruits, sweet pastries, pasta, cereals, nuts.It is necessary to refuse alcohol and drink eight glasses of water a day.
- You continue to consume 12-15 grams of carbohydrates from vegetables and avoid sugar, but gradually return to products with some useful substances: nuts, seeds, berries.You lose weight and move to the next stage, only about 4.5 kg before your goal.
- You gradually introduce the menu to the previously prohibited foods: fruits, starchy vegetables, whole grain products.You can add 10 grams of carbohydrates.However, if you start weight gain again, you need to return to the standard in 20 g.At this stage, you keep until you reach your perfect weight.
- Any product will work, but you will continue to follow the principles of your diet.If you start to gain weight, go back to the previous stage.
What did science say
In 2007, Stanford University studied the effectiveness of four popular diets: Atkins, Ornisha, "region" and learning (low-fat diet).After 12 months, Atkins, who sat on the diet lost 4.7 kg, 2.6 kg of learning diet, 2.2 kg of good diet, "regional" diet - 1.6 kg.
In general, many studies have confirmed the benefits and effectiveness of a low-carb diet.For example, a recent scientific review of six studies shows that diets with low glycemic index or low glycemic load make you burn an average of one kilogram higher than the other kilograms, which positively affects the amount of weight, fat, and cholesterol.
Another study shows that a high protein diet and low blood sugar product index help maintain weight.
Possible harm
The research center article says a diet with a sharply reduced carbohydrate amount can have the following side effects:
- Headache.
- Dizziness.
- weakness.
- constipate.
The Atkins diet is not recommended for women with kidney disease, pregnant and breastfeeding, and those with higher physical exercise.
People think you shouldn't be constantly sitting on a low-carb diet because it can lead to health problems.But scientists have not proved this yet.Therefore, it is best to consult a therapist now.
2.Ancient mine
In 2013, classicism became the most popular in the world, and despite whether this diet could be useful, there is still no consensus among nutritionists.
What is the essence of diet
Paleoration is based on the products our distant ancestors ate before the advent of agriculture.
Diet proponents believe that although thousands of years have passed since then, the human body still best deals with hunters and collectors’ food.
The menu includes meat, fish, eggs, vegetables and fruits, nuts (except peanuts) and seeds.Ideally, meat should come from animals growing under natural conditions without the use of special feed.The game is also very suitable.
The diet completely excludes sugar, starchy vegetables, dairy and cereal products, oils (except olive ice, walnut oil and avocado), beans, tea, tea, coffee, carbonated and alcoholic beverages, juices.
What did science say
In 2007, scientists compared the ancient and Mediterranean diets without calorie effects.
After 12 weeks, the ancients lost an average of 5 kg (Mediterranean-3.8 kg) and 5.6 cm on the waist (another group-2.9 cm).On average, people in the ancient group consume 451 kcal per day, not the control group, without any restrictions.In addition, their blood sugar levels were normalized.
The benefits of this number were confirmed in a 2009 study.For three months, one group followed the Gutian tribe, and the other was the common diet of diabetic patients.As a result, the former is 3 kg lower than the second kg.
The long-term research on 2014 is also interesting.The subjects were divided into two groups: some adhered to ancient impurities for two years, and some were high-carbon diets with lower fat mass.After 6, 12 and 18 months, the paleo-science team lost more fat, especially the abdomen.
Possible harm
Nutritionists call Guetta many possible dangers, among which:
- Due to the lack of dairy products, calcium disadvantages.
- Kidney conditions worsen due to the consumption of large amounts of protein and saturated fat.
- The risk of cardiovascular disease is increased due to the consumption of large amounts of meat.
However, although diet may have negative effects, no studies have proven significant health hazards.
3.Vegetarian Diet
The term “vegetarian” appeared in 1944, thanks to the vegetarians who formed the Vegetarian Association.They decided to stop exploiting animals in any form, not only giving up meat, but also eggs and dairy.
What is the essence of diet
A vegetarian diet does not include meat and poultry, fish and seafood, eggs, dairy products, and dishes that can include animal ingredients: gelatin, casein, 2-hydroxypropionate.
Plant products are consumed without any restrictions.Vegetarians eat beans, tofu, nuts, seeds, vegetables and fruits, and drink coconut and almond milk.
What did science say
Randomized studies of 2013 showed that a low-fat vegetarian diet could significantly lose weight.
After 18 weeks of study, vegetarians got rid of an average of 4.3 kg, and those in the control group got from 0.1 kg.The first is the decrease in cholesterol and blood sugar levels.
Scientists achieved similar results in 2005.After 14 weeks, people who rejected animal products threw 5.8 kg and replaced saturated fat with carbohydrates (NCP diet) -3.8 kg.Vegetarians also lost more centimeters on their waists.
A two-year study ended in 2007 and also confirmed the effectiveness of a vegetarian diet to lose weight.64 overweight women followed a vegan or NCP diet.As a result, a year later, vegetarians threw 4.9 kg and 1.8 kg for NCP diet participants.Based on the two-year results, the weight loss in the vegan group was 3.1 kg and the NCP group was 0.8 kg.
But in 2015, scientists compared the effectiveness of vegetarian, vegetarian, Sandy’s (fish and seafood), half-affinity (red meat alone is impossible) and non-diets to reduce weight.As a result, vegetarians lost an average of 7.5% of their weight in six months — more than everyone else.
Possible harm
The main danger of a vegetarian diet is the lack of vitamin B12 necessary for human health and is obtained from animal products.
B12 deficiency can turn into anemia, chronic fatigue, and depression.Furthermore, 2015 studies showed that this vitamin deficiency increased the risk of vegetarian central vascular disease.Therefore, it is recommended that they accept the additives of B12.
As for proteins, they can be obtained from the product.
4.Mediterranean diet with calorie restriction
Unlike high-speed diets like Grape Flova, the Mediterranean cannot boast about the effect.But, in the long run, it is more effective and not only helps maintain weight, but also helps to stay healthy.In addition, it is easier and more pleasant to observe this diet, which will also affect its effectiveness.
What is the essence of diet
Here are the basic principles of the Mediterranean diet:
- The basis of the diet is fruits and vegetables, whole grains, beans, nuts, cheese and yogurt.These products are edible every day.
- Butter is replaced by olives and canola oil.
- Red meat, eggs and candy should be eaten as little as possible or it can be excluded from the diet altogether.
- Fish and birds should be eaten at least twice a week.
- You need to drink six glasses of water a day.Sometimes you can drink red wine.
- You need to add some exercises.
What did science say
Most studies on the Mediterranean diet involve their benefits for heart health.Dr. Ramon Extruch, for example, attracted his five-year study, which attracted 7,447 people and demonstrated that the risk of stroke and heart disease in the Mediterranean diet is 28-30% lower than that in the low-fat diet.
Although the Mediterranean diet is more often used to prevent cardiovascular disease, it is also effective in losing weight, especially in the long run.Many studies have confirmed this.
A meta-analysis of randomized controlled tests shows that the Mediterranean diet can be a useful tool for weight loss, especially when reducing the calorie content of the diet.
5.Onisa's Diet
This is a low-fat diet, invented by Dean Ornish, a professor of medicine at the University of California.Its purpose is to improve heart health, get rid of excessive weight, and lower cholesterol and blood pressure.
What is the essence of diet
The main rules for a gorgeous diet – fat should not exceed 10% of the total calorie standard.At the same time, it is recommended to exclude meat and fish, butter and margarine, olives, avocados, seeds, nuts, oily dairy products, oily, sweet, alcohol.
In the diet, it may contain low-fat dairy products, egg protein, and low-fat biscuits.If you don't have any restrictions, you can eat beans, fruits, grains, vegetables.
In addition to diet, Ornish recommends physical exercise (at least 30 minutes a week or 60 minutes three days a week), cope with the stress of yoga and meditation, and spend time with loved ones.
What did science say
The Weird Research, published in the International Journal of Medical Sciences in 1998, shows that people who follow the diet lose 10 kg in a year and five years later, they support their weight, unlike the original 5 kg.
In the above-mentioned Stanford University study, people sitting in the Ornisha diet lost an average of 2.2 kg.However, Dr. Michael L. Dansinger obtained other results in 2005.Over the year, gorgeous subjects lost 3.3-7.3 kg from wild diets, while those sitting in an Atkins diet 2.1-4.8 kg.
Possible harm
Like a vegetarian diet, people in the Ornisha diet may be deficient in protein and vitamin B12.Therefore, it is also worth taking this vitamin, and more of the legumes that are rich in vegetable protein in the diet.
What does this mean
As you can see, all diets are very different.The Atkins diet restricts carbohydrates, Ornisha-fat.The focus of the ancient disease is meat, and veganism is completely eliminated.Furthermore, scientific research confirms the benefits and effectiveness of all these diets.It's so great!
Choose a diet that won't make you give up on your favorite products.You can’t choose a Paleo or Atkins diet without meat.Li Jiang, becoming a vegetarian or following the Mediterranean power system.If you can easily do it without fat foods, a gorgeous diet will help you lose weight.