After that we watched a few dozen serious scientific studies, and collected a diet that will definitely help you lose weight. You only need to choose the diet that will not suffer this to be a part of your life.
1. The Atkins Diet
This popular, low carbohydrate diet developed in the 1960s by cardiologist Robert Atkins (Robert C. Atkins). Diet consists of several phases, and aims to change eating habits to the more healthy.
What the diet
The Atkins diet does not contain calories or control portions. The only thing to consider is the grams of net carbs minus fiber.
The diet is divided into four stages:
- The first phase is the strictest lasts two weeks and allows you to lose 3-4 pounds. During this time, reduce your carbohydrates to 20 grams / day 12-15 g which are obtained by the vegetables. You consume a lot of protein in poultry, meat, fish, seafood, eggs, cheese, completely eliminate fruit, sweet pastries, pasta, seeds, nuts. You have to give up alcohol to drink eight glasses of water per day.
- Continue to consume 12 to 15 grams carbohydrate, the vegetables, and avoid sugar, but gradually back to a couple of rich nutrients, foods: nuts, seeds, berries. You lose weight, and then the next phase, only if the target remains around 4.5 kg.
- Gradually add in the menu the previously forbidden foods, such as fruits, starchy vegetables, whole grains. You can add 10 g of carbohydrates. But if you again gain weight, you need to go back to the normal 20 g. In this phase, you stay until you reach your ideal weight.
- Use any products, but will continue to adhere to the principles of the diet. If you start to gain weight, go back to the previous phase.
What the science says
In 2007, the Stanford University examined the effectiveness of four popular diets: Atkins, Ornish, Zone, LEARN (low fat diet). 12 months after sitting the Atkins diet and 4.7 kg in the STUDY diet and 2.6 kg in the diet Ornish — 2.2 kg in the diet, the "Zone" — 1.6 kg.
In sum, many studies confirm the benefits efficiency of the low-carb diet. For example, a recent scientific review of six studies showed that the diet with low glycemic index or low glycemic load allows you to burn, on average, per kilogram more than the others, has a positive effect on the body weight, the amount of fat and cholesterol.
Another study showed that the diet, the high protein content and low glycemic index foods help maintain weight.
Potential damage
The article research center States that a diet is a sharp reduction in the number of carbs may have the following side effects:
- Headache.
- Dizziness.
- Weakness.
- Constipation.
The Atkins diet is not recommended for people with kidney disease, women during pregnancy or during breast-feeding as well as people with a high physical load.
There is an opinion that you don't need to sit on the low carb diet constantly, as this can cause health problems. But scientists have yet to prove it. So while it is better to consult a physician.
2. Paleodiet
In 2013, paleodiet became one of the most popular in the world, even the nutrition experts there is still no consensus, it's the diet or not.
What the diet
Paleodiet based on the foods that nourished our ancestors before the emergence of agriculture.
Proponents of the diet claim that, despite the thousands of years, the human body is still the best to cope with the food-hunters, collectors.
The menu includes meat, fish, eggs, vegetables, fruit, nuts by adding (except for peanuts), as well as themselves. Ideally, the meat should be the raising of animals under natural conditions, without use of special feed. It's also a good game.
The diet completely eliminated sugar, starchy vegetables, milk, cereal products, oils (except cold pressed olive oil, nuts and avocados), legumes, tea, coffee, carbonated and alcoholic beverages, fruit juices.
What the science says
In 2007, the researchers compared the effect of the paleo and Mediterranean diet calories without restriction.
After 12 weeks, the people paleodiet lost an average of 5 kg (the Mediterranean — 3.8 kg), ceased to be 5.6 cm in waist (another group — 2.9 cm). On average, people paleography consumed daily 451 kcal less than the control group, without restriction. In addition, they are the normal blood sugar levels.
Use of the form was confirmed that the 2009 study. Within three months, one group of paleodiet, and the other is the ordinary diet of people with diabetes. In the end, the first decrease in more than 3 kg than the second.
It is also interesting long-term study, 2014. Subjects were divided into two groups: two-year paleodiet, others a high carb diet low amount of fat. The group paleodiet lost more fat, especially abdominal, 6, 12 or 18 months.
Potential damage
Nutritionists consider many possible dangers of paleodiet, including:
- The lack of calcium because of the lack of dairy products.
- The deterioration of the kidneys due to consumption of large amounts of protein and saturated fat.
- Increased risk of cardiovascular disease due to the consumption of large quantities of meat.
However, despite the possible negative effects of the diet, there are studies to prove it is clearly harmful to your health.
3. Vegan diet
The "vegan" appeared in 1944, thanks to a group of vegetarians, who formed the vegan Society. They decided not to animals, in any form, or to revoke not only the meat, but also eggs, dairy products.
What the diet
The vegan diet contains no meat, poultry, fish, seafood, eggs, dairy products and meals which contain components of animal origin, gelatine, casein, 2-hydroxypropanoyl acid.
The herbal products are consumed without restriction. Vegans eat legumes, tofu, nuts, seeds, vegetables, fruits, beverages, coconut, and almond milk.
What the science says
A randomized study in 2013 has shown that a vegetarian diet low in fat significantly reduces the weight.
After 18 weeks of the study, to vegan get rid of an average of 4.3 kg, and the people in the control group by 0.1 kg. First, a decrease in the cholesterol levels and the blood sugar level.
Similar results scientists received in 2005. After 14 weeks, the people who are not animal products dropped 5.8 kg, the people who enter the saturated fats, the carbohydrates (diet NCEP), 3.8 kg. Vegans lost more inches in the waist.
The two-year study completed in 2007 confirmed that the efficiency of the vegan diet is the weight loss. 64 women with overweight is observed, or the vegan diet, diet, or NCEP. As a result, after the year of the vegans got rid of 4.9 kg, participated in the NCEP diet — 1.8 kg. two years weight loss in the vegan group, 3.1 kg, the group NCEP — 0.8 kg.
But in 2015, the researchers compared the effectiveness of vegan, vegetarian, pescetarians (possible, fish, seafood), semivegetarians (not just red meat) and non-vegetarian diet in weight loss. As a result, more than six months, the vegans lost an average of 7.5% of body weight — more than all the rest.
Potential damage
The main danger of a vegan diet — lack of vitamin B12, essential for human health, or animal products produced.
B12 deficiency can lead to anemia, chronic fatigue, depression. In addition, research 2015 showed that vitamin e deficiency increases the cardiovascular disease in vegetarians. Therefore, adherence to a vegan diet recommended Supplement the B12.
Like protein, it's very possible that those products.
4. The Mediterranean diet is a calorie restriction
Unlike high-speed diet like grapefruit, Mediterranean, I'm not bragging, quick results. This, however, is much more effective in the long term and helps to maintain not only your weight, but your health. In addition, to adhere to this diet easier, more enjoyable, which will also affect the effectiveness.
What the diet
Here are the basic principles to the Mediterranean diet:
- The basis of the diet are fruits, vegetables, whole grains, legumes, nuts, cheese, and yogurt. These products can be eaten every day.
- Butter is replaced with olive, rapeseed.
- Red meat, eggs, sweets should be eat less, but be totally excluded from the diet.
- Fish, poultry, you need to eat at least twice a week.
- The day you should drink six glasses of water. I sometimes drink red wine.
- It takes a little practice.
What the science says
Most of the studies, the Mediterranean diet relevant to its use in heart health. For example, doctor specializing in Estruch (Ramon Estruch) was brought to the five-year study 7 447 people proved that the risk of stroke and heart disease, people in the Mediterranean diet-decreased by 28-30% compared to people on a diet low in fat.
And although the Mediterranean diet is often used in the prevention of cardiovascular disease, effective weight loss, especially in the long term. This is confirmed by numerous studies.
A meta-analysis of randomized, controlled studies showed that the Mediterranean diet may be a useful tool in weight loss, especially if you cut back on calorie intake.
5. Ornish Diet
This diet is low fat, invented by Dean Ornish (Dean Ornish), Professor of medicine at the University of California. Designed to improve your heart health, get rid of the excess weight, reduce cholesterol levels, and blood pressure.
What the diet
The main rule of the Ornish diet — fat should not be more than 10% of the total calorie intake. However, it is recommended to exclude meat, fish, butter, margarine, olives, avocados, seeds, nuts, fatty dairy products, sweets, alcohol.
The diet of low-fat dairy products, eggs, low-fat crackers. There is no restriction, then you consume legumes, fruits, cereals, vegetables.
In addition to the diet, Ornish advises, exercise (at least 30 minutes five days a week or 60 minutes three days a week) to cope with your stress through yoga, meditation, spending time with your loved ones.
What the science says
The study, Ornish, published in the international medical journal in 1998 showed that people who adhere to the diet for one year lost 10 kg, and after five years, supported weight 5 kg different from the original.
The above-mentioned study by the Stanford University human sitting in a Ornish diet, a year lost on average 2.2 kg. However, Dr. Michael Dansinger (Michael L. Dansinger) in 2005, other results. The year object from the Ornish diet lost 3.3–7.3 kg, and those who went on the Atkins diet, and 2.1–4.8 kg.
Potential damage
In this case, the vegan diet, the people a Ornish diet also suffer from the lack of protein, vitamin B12. So you have this vitamin Supplement, often include in the diet legumes, rich in vegetable protein.
What does it mean
As you can see, each diet is very different. The Atkins diet reduces carbohydrates, Ornish fats. Paleodiet focuses on meat, a vegetarian meat eliminates. In fact, scientific research confirms that the benefits effectiveness of these diets. This is amazing!
Choose a diet that will not force you to give up your favorite foods. Can't live without meat, choose to the paleo or Atkins diet. I love the pasta, vegan, or stick to the Mediterranean diet. If you do without fatty foods, Ornish diet helps you to lose weight.