5 diets, which confirmed the effectiveness scientists
Educational Program Health / / December 19, 2019
1. Atkins diet
This popular low-carb diet was developed in 1960 by cardiologist Robert Atkins (Robert C. Atkins). The diet consists of several phases and aims to change dietary habits to more healthy.
What is the essence of the diet
The Atkins diet does not include counting calories or portion control. The only thing to consider - grams net carbs minus fiber.
The diet is divided into four phases:
- The first phase is the strictest, it lasts at least two weeks and allows you to lose 3-4 kg. At this time, you reduce the amount of carbohydrates to 20 grams per day, with 12-15 g of them get out of the vegetables. You consume a lot of protein from poultry, meat, fish and seafood, eggs, cheese, thus completely exclude fruits, sweet pastries, pasta, cereals, nuts. You need to give up alcohol and to drink eight glasses of water a day.
- You continue to consume 12-15 grams of carbohydrates from vegetables and stay away from sugar, but gradually return some nutrients rich foods: nuts, seeds and berries. You lose weight and go on to the next phase only when your goal to remain around 4.5 kg.
- You will gradually enter previously forbidden foods on the menu: fruit, starchy vegetables, whole grains. You can add 10 grams of carbohydrates. But if you begin to gain weight again, to get back to normal in '20 In this phase, you stay until you reach your ideal weight.
- Allowed any foods, but you continue to stick to the diet principles. If you start to gain weight, go back to the previous phase.
What science says
In 2007 at Stanford University examinedComparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial the effectiveness of four popular diets: Atkins, Ornish, "Zone" and LEARN (low-fat diet). After 12 months Atkins dieters lost 4.7 kg diet LEARN - 2,6 kg, the Ornish diet - 2.2 kg, on a diet "Zone" - 1.6 kg.
In general, many studies confirm the benefits and effectiveness of low-carb diets. For example, a recent scientific review of six studies showedLow glycaemic index or low glycaemic load diets for overweight and obesityThat a diet with a low glycemic index or low glycemic load allow to burn an average of per kilogram more than the rest, a positive effect on body weight, fat and cholesterol.
Another study foundDiets with High or Low Protein Content and Glycemic Index for Weight-Loss MaintenanceThat a diet high in protein and low glycemic index foods contribute weight maintenance.
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articleAtkins Diet: What's behind the claims? Online Mayo Clinic warns that a diet with a sharp reduction in the amount of carbohydrates can have the following side effects:
- Headaches.
- Dizziness.
- Weakness.
- Constipation.
Atkins Diet is not recommended for people with kidney disease to women during pregnancy and lactation, as well as people with high physical exertion.
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2. Paleodieta
In 2013 paleodieta has become one of the most popular in the world, although some nutritionists still no consensus about the usefulness of the diet or not.
What is the essence of the diet
Paleodieta It based on products that nourish our ancestors even before the emergence of agriculture.
diet proponents claim that, despite the thousands of years that have passed since that time, the human body is still best to cope with the food of hunters and gatherers.
The menu includes meat, fish, eggs, vegetables and fruits, nuts (except peanuts) and seeds. Ideally, the meat must be from animals reared under natural conditions without applying special feed. Also good game.
The diet eliminates sugar, starchy vegetables, dairy products and grains, oils (except olive cold-pressed oils, avocado and walnut), beans, tea, coffee, soft and alcoholic drinks, fruit juices.
What science says
In 2007, the scientists compared theA Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease the effect of paleo and Mediterranean diets without calorie restriction.
After 12 weeks on paleodiete people lost an average of 5 kg (in Mediterranean - 3.8 kg) lost 5.6 cm at the waist (the other group - 2.9 cm). On average, people from paleogruppy consumed per day per 451 kcal less than the control group, and without any restrictions. In addition, they have returned to normal blood sugar levels.
Benefits figure was confirmed by the study,Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study 2009. Within three months, one group adhered paleodiety, the other - the usual diet for diabetics. As a result, the first dropped to 3 kg more than the latter.
It is also interesting long-term studyLong-term effects of a Palaeolithic-type diet in obese postmenopausal women: a 2-year randomized trial 2014. The subjects were divided into two groups: in the two years alone held paleodiety, others - high-carbohydrate diet with low fat. Group on paleodiete lost more fat, especially abdominal, 6, 12 and 18 months.
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Nutritionists call many potential hazards paleodiety, including:
- Calcium deficiency due to the absence of milk products.
- The deterioration of the kidneys due to consumption of large amounts of protein and saturated fat.
- Increased risk of cardiovascular disease due to consumption of large quantities of meat.
However, despite the possible negative effects of the diet, there are no studies proving the obvious harm to health.
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3. vegan diet
The term "vegan" appeared in 1944 thanks to a group of vegetarians, vegans form a society. They decided to stop exploiting animals in any form and give up not only meat, but also from eggs and dairy products.
What is the essence of the diet
Vegan diet does not include meat, poultry, fish and seafood, eggs, dairy products, as well as dishes, which may include animal ingredients: gelatin, casein, lactic acid.
Herbal products are consumed without any restrictions. Vegans eat beans, tofu, nuts, seeds, vegetables and fruits, drink coconut and almond milk.
What science says
A randomized trialA multicenter randomized controlled trial of a plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: the GEICO study 2013 has shown that a vegan diet low in fat can significantly reduce the weight.
After 18 weeks of the study become vegans disposed on average 4.3 kg, and the people of control group - 0.1 kg. Also, the first lower cholesterol and blood sugar.
Similar results are obtained scientistsThe effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivity in 2005. After 14 weeks, people who refuse to products of animal origin, got rid of 5.8 kg, and the people, replacing saturated fats with carbohydrates (NCEP diet) - 3.8 kg. Vegans also lost more centimeters in the waist.
The two-year studyA two-year randomized weight loss trial comparing a vegan diet to a more moderate low-fat diet, Completed in 2007, also confirmed the effectiveness of a vegan diet for weight loss. 64 women with overweight or adhered to a vegan diet, or NCEP diet. As a result, a year later we vegans thrown off 4.9 kg, and participants on the diet NCEP - 1,8 kg. After two years of weight loss in the vegan group was 3.1 kg, while in the NCEP group - 0.8 kg.
But in 2015, scientists have comparedComparative effectiveness of plant-based diets for weight loss: a randomized controlled trial of five different diets the effectiveness of a vegan, vegetarian, pesketarianskoy (you can fish and seafood), semivegetarianskoy (you can not just red meat) and non-vegetarian diets for weight reduction. As a result, for the six months vegans lost an average of 7.5% of body weight - more than all the others.
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The main danger of a vegan diet - a lack of vitamin B12, essential for human health and derived from animal products.
B12 deficiency may result in anemia, chronic fatigue, depression. In addition, the studyIs vitamin B12 deficiency a risk factor for cardiovascular disease in vegetarians? 2015 has shown that a deficiency of this vitamin increases the risk of cardiovascular disease in vegetarians. Therefore, subject to the vegan diet are advised to take a supplement with B12.
As for protein, it is quite possible to get from the products vegetable.
4. The Mediterranean diet with calorie restriction
In contrast to the fast diets like the grapefruit, the Mediterranean can not boast of quick results. However, it is much more effective in the long term and helps to maintain not only the weight but also health. In addition, to comply with this diet easier and more enjoyable, which also affects its efficiency.
What is the essence of the diet
Here are the basic principles of the Mediterranean diet:
- The basis of the diet are fruits and vegetables, whole grains, legumes, nuts, cheese and yogurt. These foods can be eaten every day.
- Butter is replaced by olive and canola.
- Red meat, eggs and sweets to eat as little as possible, and can be completely excluded from the diet.
- Fish and poultry should be eaten at least twice a week.
- On the day you need to drink six glasses of water. Sometimes you can drink red wine.
- Need to add a little bit of exercise.
What science says
Most of the Mediterranean diet studies relating to its benefits for heart health. For example, Dr. Ramon Estruh (Ramón Estruch) attracted to its five-year studyPrimary Prevention of Cardiovascular Disease with a Mediterranean Diet 7447 people and proved that the risk of stroke and heart disease in people on the Mediterranean diet reduced by 28-30% compared to people on a diet low in fat.
Although the Mediterranean diet is more often used for the prevention of cardiovascular disease, it is effective for weight loss, especially in the long term. This is confirmed by numerous studiesWeight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet, Effect of a Mediterranean-Style Diet on Endothelial Dysfunction and Markers of Vascular Inflammation in the Metabolic Syndrome, Effects of a Mediterranean-style diet on the need for antihyperglycemic drug therapy in patients with newly diagnosed type 2 diabetes: a randomized trial.
A meta-analysis of randomized controlled trials showedMediterranean diet and weight loss: meta-analysis of randomized controlled trialsThat the Mediterranean diet may be a useful tool for weight loss, especially if you cut back on caloric intake.
5. Ornish diet
It is a diet low in fat, invented by Dean Ornish (Dean Ornish), Professor of Medicine, University of California. It aims to improve heart health, getting rid of excess weight, lowering cholesterol and blood pressure.
What is the essence of the diet
The main rule Ornish diet - fat should not exceed 10% of the total calories. At the same time advised to exclude meat and fish, butter and margarine, olives, avocado, sunflower seeds, nuts, fatty dairy products, sweets and alcohol.
The diet may be present low fat dairy products, egg whites, low-fat crackers. No restrictions can consume legumes, fruits, cereals and vegetables.
In addition to diet, Ornish advises to exercise (at least 30 minutes five days a week or 60 minutes three days a week), to manage stress through yoga and meditation, and spending time with loved ones people.
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What science says
StudyIntensive Lifestyle Changes for Reversal of Coronary Heart Disease Ornish, published in the Journal of the American Medical Association in 1998 showed that people, adhere to his diet, for a year lost 10 kg, and after five years have supported the weight of 5 kg is different from original.
In the above Stanford University study, people who were sitting on a diet Ornish, for a year lost an average of 2.2 kg. However, Dr. Michael Dansinger (Michael L. Dansinger) in 2005, he received other resultsComparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction. During the year, the subjects on the Ornish diet lost 3,3-7,3 kg, and those who dieted Aktinsa 2,1-4,8 kg.
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As is the case with a vegan diet, people on a diet Ornish may suffer from a lack of protein and vitamin B12. Therefore it is necessary to take this vitamin in supplements and often include in the diet of beans are rich in vegetable protein.
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What does it mean
As you can see, all diets are very different. The Atkins diet restricts carbohydrates, Ornish - fats. Paleodieta emphasis on meat and vegan meat completely eliminates. While scientific studies confirm the benefits and effectiveness of these diets. And it's just wonderful!
Choose a diet that does not force you to give up your favorite foods. can not live without meat, choose or paleo diet Atkins. She loves pasta, become a vegan or stick to the Mediterranean diet. If easy to do without fatty foods, Ornish diet will help you lose weight.