5 plans, the effectiveness of which is confirmed by scientists

The plan

We have investigated dozens of serious scientific research and has collected a plan that will help you lose weight. You only need to choose the power mode, which will not cause you to suffer and to be a part of his life.

1. The Atkins Diet

This popular low-carb diet was developed in the 1960s by cardiologist Robert Atkins (Robert C. Atkins). The diet consists of several phases, and aims to change eating habits more healthy.

The essence of the regime

The Atkins diet does not include counting calories or portion control. The only thing that you need to consider grams of net carbs after deducting fiber.

The plan is divided into four phases:

  1. The first phase of the most strict, as it only lasts less than two weeks and allows you to lose 3-4 kg In that time, you reduce the amount of carbohydrates to 20 g per day, and 12 to 15 g of them get vegetables. You eat a lot of protein from poultry, meat, fish and seafood, eggs, cheese, exclude fruit, pastries, pasta, cereals, nuts. You must give up alcohol and drink eight glasses of water per day.
  2. You continue to consume 12 to 15 grams of carbs from vegetables and avoid sugar, but little by little, turn a few rich in useful substances products: nuts, seeds, berries. You lose weight, and continue to the next phase only when your goal will remain around 4.5 kg
  3. The Atkins Diet
  4. Gradually, you enter the menu previously forbidden food: fruit, starchy vegetables, whole grains. You can add 10 g of carbohydrates. But if you start again to gain weight, you need to go back to normal in 20, In this phase, you stay until you reach your ideal weight.
  5. The animals all food, but you continue to comply with the principles of the diet. If you begin to take weight, go back to the previous phase.

That said, the science

In 2007, at the university of Stanford have studied the effectiveness of four diets popular: Atkins, Ornish, "Zone", and LEARN (follow a low-fat diet). At the end of 12 months, sitting on the Atkins diet lost 4.7 kg, on the plan of the LEARN — 2.6 kg, the diet Ornish — 2.2 kg "plan Area" (1.6 kg

All in all, many studies confirm the usefulness and effectiveness of low-carb diets. For example, a recent scientific review of six studies have shown that a diet with low glycemic index or low glycemic load permit to burn, on average, a kilo more than the other, will have a positive effect on the weight, the amount of fat and cholesterol.

Another study has shown that diets rich in protein and low glycemic index products help to maintain weight.

Damage

In the article of the research centre states that the regime of the strong decrease of the amount of carbs may have the following side effects:

  1. Headache.
  2. Vertigo.
  3. It's a weakness.
  4. Of the constipation.

The Atkins diet is not recommended for people with kidney disease, women during pregnancy and lactation, as well as people with a high physical effort.

There is an opinion that does not sit on nizkouglevodnih the rgimes continuously, because it can cause health problems. But scientists have yet to prove. So, until that it is better to consult a therapist.

2. Paleodiet

Paleodiet

In 2013, paleodiet become one of the most popular in the world, and among nutritionists until now, no consensus, useful this way of eating or not.

The essence of the regime

Paleodiet is based on products that our ancestors ate before the advent of agriculture.

The supporters of the regime argue that, despite the thousands of years that have elapsed since that time, the body of the man is even better-suited with the food of hunters and gatherers.

The menu includes meat, fish, eggs, vegetables and fruit, nuts (except peanuts) and seeds. Ideally, the meat should be from animals raised in natural conditions, the use of certain foods. As well the game.

The diet totally excludes sugar, starchy vegetables, dairy products and cereals, oil (except olive, cold-pressed oils from nuts and avocados), legumes, tea, coffee, soft drinks and alcoholic beverages, fruit juices.

That said, the science

In 2007, the researchers compared the effect of the paleo - mediterranean diets without calorie restriction.

After 12 weeks, people on a paleodiet weight on average lost 5 kg (mediterranean 3.8 kg) and has lost 5.6 cm in waist circumference (in another group — 2.9 cm). On average, the people of the palaeography consumed in the day on 451 kcal less than in the control group, without any restriction. In addition, they normalisait the levels of sugar in the blood.

The use of the figure was confirmed in the 2009 study. In a period of three months, a group stood in the paleodiet, the other with a normal diet for diabetics. Finally the ministers have thrown 3 kg more than the second.

Also interesting in a long-term study of the year 2014. The subjects were divided into two groups: within a period of two years, some were of the paleodiet, other high carbohydrate a diet low amount of fat. The group paleodiet lost more fat, especially abdominal, 6, 12 and 18 months.

Damage

Nutritionists call it a lot of dangers paleodiet, among which:

  1. The lack of calcium due to the absence of dairy products.
  2. The deterioration of the condition of kidneys due to consumption of a large amount of protein and saturated fats.
  3. An increase in the risk of cardiovascular diseases due to the consumption of a large quantity of meat.

However, despite the possible negative effects of dieting, no studies proving harmful for the health.

3. Vegan nutrition

Vegan nutrition

The term "vegan" appeared in 1944, with a group of vegetarians that have shaped the Company vegan. They have decided to stop using animals in any form and not only give up meat, but eggs and dairy products.

The essence of the regime

The vegetarian diets do not include meat and poultry, fish and seafood, eggs, dairy products, as well as dishes that may include animal ingredients: gelatin, casein, 2-hydroxypropanoyl acid.

The products of vegetable origin are consumed without restriction. Vegans eat beans, cheese, tofu, nuts, seeds, vegetables and fruits, drink coconut and almond milk.

That said, the science

The randomized study of 2013 showed that vegetarian diets low in fat can significantly reduce the weight.

After 18 weeks of the study become vegan is getting rid of an average of 4.3 kg, and the people in the control group of 0.1 kg in the ministers decrease in the rate of cholesterol and sugar in the blood.

Similar results, scientists have got in 2005. After 14 weeks, people who refuse animal products, is 5.8 kg, and the people, has replaced the saturated fat carbohydrate (diet of the NCEP), — 3.8 kg Also vegans have lost more centimetres to the waist.

The two-year study, completed in 2007, has also confirmed the effectiveness of vegetarian diet to reduce weight. 64 women with excess weight have acceded to or vegan diet, or diet NCEP. As a result, after one year, the vegan is 4.9 kg, and the participants of the scheme NCEP — 1.8 kg at the end of the two years of weight loss in the group vegans was 3.1 kg, in the group of NCEP — 0.8 kg

And here, in 2015, scientists have compared the efficacy of a vegan, vegetarian, pescetarians (can be fish and seafood), semivegetarians (you can not just red meat) and non-vegetarian diets to lose weight. Accordingly, for the six months, the vegans lost an average of 7.5% of the mass of the body — more than all the others.

Damage

The main danger of the vegan diet — lack of vitamin B12, necessary for the health of the man and obtained from animal products.

Vitamin B12 deficiency can lead to anemia, chronic fatigue, depression. In addition, the study of the year 2015 revealed that the deficiency of this vitamin increases the risk of cardiovascular disease among vegetarians. Therefore, while adhering to a vegan diet should take supplements of B12.

In regards to the protein, it is possible to receive products.

4. The mediterranean diet with calorie restriction

The mediterranean diet

The speed difference schemes as a grapefruit, the mediterranean cannot boast the quick results. However, it is much more effective in the long term and helps to maintain not only the weight, but also to the health. In addition, comply with the regime is easier and more enjoyable, which also affects its efficiency.

The essence of the regime

Here are the basic principles of the mediterranean diet

  1. The basis of the diet are fruits and vegetables, whole grains, legumes, nuts, cheese, and yogurt. These products can be eaten every day.
  2. The butter is replaced by olive oil and rapeseed.
  3. Red meat, eggs and sweets need to eat the least possible, but we can completely exclude from the diet.
  4. The fish and the bird needs to eat at least two times per week.
  5. In the day you need to drink six glasses of water. Sometimes, you can drink red wine.
  6. Need to add a bit of exercise.

That said, the science

Most studies of the mediterranean diet are related to its benefits for heart health. For example, dr. Ramon Estruch (Ramón Estruch) has attracted to its five-year research 7 447 people, and has shown that the risk of stroke and heart disease in people on the mediterranean diet reduced from 28% to 30% compared to people on a diet low in fat content.

And although the mediterranean diet is most often used for the prevention of cardio-vascular diseases, it is effective for weight loss, especially in the long term. This is confirmed by many studies.

A meta-analysis of randomized controlled trials has shown that the mediterranean diet may become a useful tool for weight loss, especially if reduce calorie intake.

5. The Diet Ornish

The Diet Ornish

It is a diet low in fat, invented by Dean Ornish (Dean Ornish), professor of medicine at the university of California. It aims to improve heart health, get rid of excess weight, reduction of cholesterol and blood pressure.

The essence of the regime

The main rule of a diet of Ornish — fat should not represent more than 10% of your total daily calories. By doing this, it is advisable to exclude meat and fish, butter and margarine, olives, avocados, seeds, nuts, dairy products, sugar, alcohol.

In the diet can attend to low-fat dairy products, egg whites, low-fat crackers. Without limitation, you can consume legumes, fruits, cereals, vegetables.

In addition to the diet Ornish recommends doing physical exercises (at least 30 minutes five days per week or 60 minutes three days per week), stress management through yoga and meditation, and spend time with loved ones.

That said, the science

The study Ornish, published in the international of the faculty of medicine to a scientific journal in 1998, showed that people who adhere to his plan, for the year to lose weight of 10 kg, and at the end of five years to bear a weight of 5 kg different from the original.

As mentioned above, the study from the university of Stanford people who were sitting on a diet Ornish for the year, lost weight by an average of 2.2 kg, However, dr. Michael Dansinger (Michael L. Dansinger) in 2005, has obtained other results. In one year, subjects on the diet Ornish have lost 3,3 7,3 kg, and those who sit on the Atkins diet were 2.1–4.8 kg

Damage

As in the case with the vegan diet, people on a diet Ornish may suffer from a lack of protein and vitamin B12. It is therefore well worth taking this vitamin in supplements and often include in the diet legumes rich in vegetable protein.

What this means

As you can see, all plans are very different. The Atkins diet limits carbohydrates, Ornish — fat. Paleodiet focuses on the meat and vegan meat eliminates it completely. Moreover, scientific studies confirm the benefits and effectiveness of all these schemes. And it is simply wonderful!

Choose a plan that do will require you to give up the favorite foods. Can't live without meat, choose to the paleo or the Atkins diet. Love the dough, become a vegan or join the mediterranean way of eating. If easily fat food, diet Ornish help you to lose weight.