Several dozens of serious scientific research and definitely got some serious scientific research to help you lose weight.You just need to choose a diet that will not force you to suffer and make part of your life.
1. Atkins diet
This popular low -carb diet was developed by cardiologist Robert Atkins in 1960.The diet contains several stages and focuses on changing the habits to those who are healthier.
What is the essence of the diet
Atkins does not include calculation of calories or part controls to the diet.The only thing to count is the negative fibrous gram of pure carbohydrates.
The diet is divided into four stages:
- The first stage is the toughest, it lasts at least two weeks and allows you to lose 3-4 kg.At this time, it reduces the amount of carbohydrates per day, and you also earn 12-15 g from vegetables.If you consume many protein from poultry, meat, fish and seafood, eggs, cheese, fruits, sweet pastes, pasta, grain, nuts completely.You need to give up alcohol and drink eight glasses of water a day.
- You continue to consume 12-15 g of vegetables and avoid sugar, but some products are rich in useful items: nuts, seeds, berries.You lose weight and just go to the next step when you remain before your 4.5 kg.
- Gradually, you submit a pre-prohibited dish to the menu: fruits, starched vegetables, all grain products.You can add 10 g of carbohydrates.But if you start to gain weight again, you have to go back to normal within 20 g.At this stage, you stay until you reach your perfect weight.
- Any product is allowed, but you continue to follow the principles of diet.If you start to gain weight, go back to the previous stage.
What does science say
In 2007, Stanford University examined the effectiveness of four popular diets: ATKINS, orniza, "Zones" and (Low -Fat Diet).Atkins sitting in the diet after 12 months, 4.7 kg, 2.6 kg, 2.2 kg in the learning diet in the Ordog diet and "Zone" diet - 1.6 kg.
In general, many research confirms the benefits and effectiveness of low -carb diets.For example, a recent scientific research of six studies, low glycemic index or low glycemic loaded diets allows you to have a positive impact on the amount of weight loss, body weight, oil and cholesterol.
Another study showed that the high protein content and the low glycemic product index helped to maintain weight.
Possible damage
The article of the research center says a diet, which has a sharp reduction in the number of carbohydrates, says the following side effects:
- Headache.
- Dizziness.
- Weakness.
- Constipation.
Atkins are not recommended for people with diet, kidney disease, pregnancy and breastfeeding, as well as people with high physical activities.
It believes that this can always lead to health problems.But scientists have already proved it.So it's better to consult a therapist now.
2. Paleodite
In 2013, Paloity became one of the most popular in the world, although this diet is still not consensus among nutritionists with whether it is useful.
What is the essence of the diet
Paloity is based on the products they eat before the creation of agriculture.
Dietary supporters have been the last thousands of years since then, the human body is still the best fight against the meal of hunters and collectors.
The menu contains meat, fish, eggs, vegetables and fruits, nuts (excluding peanuts) and seeds.Ideally, meat should be without the use of animals grown in natural conditions, without the use of special feed.The game is well fits well.
The diet excludes sugar, starched vegetables, milk and grain products, oils (olive cold presses, walnut oils and avocados), legumes, tea, tea, coffee, carbonated drinks and alcoholic beverages, fruit juices.
What does science say
In 2007, scientists compared the impact of Paleo and Mediterranean diets without calories.
After 12 weeks, the people in Paloda lost 5 kg (Mediterranean - 3.8 kg) and lost 5.6 cm in his back (in another group - 2.9 cm).On average, people from the group of Paleo consumed 451 kcas, control groups and without any restrictions per day.In addition, their blood sugar levels were normalized.
The benefits of this figure were approved in the 2009 study.During the three months, a group called Paleodieta, and the other called an ordinary diet for diabetics.As a result, 3 kg of 3 kg fell from the second.
A long-term study of 2014 is also interesting.The topics were divided into two groups: for two years, some have been clinging to the paleo, others, small amounts of fat.The group in Paloity, especially in the abdomen, especially in the abdomen, lost the abdomen in 6 and 18 months.
Possible damage
Nutritionists call the danger of a lot of Paleolieta, and one of them are calling:
- Calcium disadvantage due to lack of dairy products.
- Deterioration of kidneys due to a large amount of protein and saturated oils.
- Increasing the risk of cardiovascular diseases due to a large amount of meat consumption.
However, despite the possible negative impact of the diet, there is no research that is clear to health.
3. Vegan diet
The term "Vegan" appeared in 1944 thanks to the vegetarians forming the Society of Vegans.They decided to stop exploiting the animals in any form and not only refuse meat and eggs and dairy products.
What is the essence of the diet
The vegan diet includes meat and poultry, fish and seafood, eggs, dairy products, as well as food components: gelatin, casein, 2-hydroxypropal acid.
Plant products are consumed without any restrictions.Vegans are beans, tofu, nuts, seeds, vegetables and fruits, coconut and almond milk.
What does science say
A randomized study of 2013 showed that a low-friendly vegan diet could significantly reduce weight.
After the 18-week research, Vegans were averaged 4.3 kg, from 0.1 kg from the control group.The first, cholesterol and blood sugar levels decreased in the first.
Scientists received similar results in 2005.Vegans also lost more centimeters in the back.
Two -yiar work, which ended in 2007, also confirmed the effectiveness of a vegan diet to lose weight.64 women who have already gravity have either clung to a vegan diet or an NCP diet.As a result, a year later, lawyers threw 4.9 kg and participants in the NCP diet were 1.8 kg.According to the results of two years, weight loss in the Vegan group is 3.1 kg, in the NCP group - 0.8 kg.
However, in 2015, scientists compared the effectiveness of diets to reduce vegetarian, sandytarar (fish and seafood), half-scale (not only red meat).As a result, in six months, vegetators lost 7.5% of body weight - more than anyone.
Possible damage
The main threat of the vegan diet is the lack of vitamin B12, which is necessary for human health, and is obtained from animal products.
B12 deficiency can be converted to anemia, chronic fatigue, depression.In addition, the 2015 research has shown that this shortage of this vitamin has increased the risk of cardiovascular diseases among vegetarians.Therefore, follow a vegan diet, it is recommended to receive additions to B12.
As for protein, it can be obtained from the products.
4. Mediterranean diet with calorie restrictions
Unlike high-level diets such as Grapefrutova, the Mediterranean cannot boast of rapid results.However, it is more effective in the long run and helps maintain only weight and health.In addition, it is easier and more pleasant to observe this diet, which also affects its effectiveness.
What is the essence of the diet
Here's the basic principles of the Mediterranean diet:
- The base of the diet is fruits and vegetables, all grain products, legumes, nuts, cheese and yogurt.These products can be eaten every day.
- Butter is replaced by olive and rapese.
- Red meat, eggs and sweets should be eaten as low as possible or can be completely excluded from a diet.
- Fish and bird need to eat at least twice a week.
- You need to drink six glasses of water a day.Sometimes you can drink red wine.
- You have to exercise a little.
What does science say
The majority of the Mediterranean diet refers to the benefits of the heart's health.For example, Dr. Ramon Estruch attracted 7,447 people and proved that people in the Mediterranean diet are increasing 28-30% compared to the low-fat diet of the risk and risk of heart disease.
Although the Mediterranean diet is used to prevent more cardiovascular diseases, it is also effective for weight loss, especially for a long time.This is approved by many studies.
INTA META -Analysis tests tests could be a useful tool for weight loss, especially if you cut the caloric content of the diet, especially if you cut the caloric content of the diet.
5. An Ornesu's diet
This is a minor diet invented by Dean Orniş (Dean Ordis), a professor of medicine from the University of California.To improve the health of the heart, it is intended to increase weight, reduce cholesterol and reduce blood pressure.
What is the essence of the diet
The main rule of the diet - the oil should not exceed 10% of the total calorie norm.At the same time, it is recommended to exclude meat and fish, butter and fish, olives, avocados, seeds, nuts, oil dairy products, sweet, alcohol and fish.
There can be low -fat dairy products, egg proteins, low-friendly crackers on the diet.Without restriction, you can consume leglamps, fruit, grains, vegetables.
In addition to the diet, you recommend to perform orchard physical exercise (at least five days a week or 60 minutes in a week), with yoga and meditation and loved ones.
What does science say
In 1998, the research of the Orders published in the International Medical Magazine, the people who comply with their dietary and showed that they support 5 kg from the original in five years.
The people sitting in the above-mentioned study of Stanford University lost by an average of 2.2 kg during the year.However, Dr. Michael L. Danceer) received other results in 2005.Over the year, Ordold entities lost 3.3-7.3 kg in the diet and sat in Atkins diet 2.1-4.8 kg.
Possible damage
As in the state of vegan diet, people in the diet of Ornisha may suffer from protein and vitamin B12.Therefore, it is worth buying this vitamin and includes rich legumes rich in plant protein in more diets.
What does it mean
As you can see, all diets are very different.Atkins diets carbohydrates, ornisa - oils.Paloity focuses on the flesh and completely eliminates the vegan meat.Moreover, scientific research confirms the benefits and effectiveness of all these diets.And it's just beautiful!
Choose a diet that will not give up your favorite products.You can't live without meat, choose Paleo or Atkins diet.Lee paste, become a vegan or follow the Mediterranean power regime.If you can easily do without fat foods, the Ordog will help you lose weight.