5 diets, which confirmed the effectiveness scientists


We researched 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 make you suffer, and make it part of your life.

1. The Atkins Diet

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

What is the diet

The Atkins diet does not include counting calories or control servings. The only thing to consider — grams of net carbs minus fiber.

The diet is divided into four phases:

  1. The first phase is strict, it lasts at least two weeks and allows you to lose 3-4 lbs. In that time, you reduce the amount of carbohydrates to 20 grams per day, with 12-15 of them obtained from vegetables. You eat a lot of protein from poultry, meat, fish and seafood, eggs, cheese, completely eliminate fruit, sweet pastries, pasta, grains, nuts. You must give up alcohol and drink eight glasses of water a day.
  2. You continue to consume 12-15 grams of carbs from vegetables and avoid sugar, but gradually return some of the rich nutrients foods: nuts, seeds, berries. You lose weight and move to the next phase only when the target will be about 4.5 kg.
  3. The Atkins Diet
  4. VI gradually enter into the menu of 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 g. In this phase, you stay until you reach your ideal weight.
  5. Use any products, but you continue to adhere to the principles of the diet. If you start to gain weight, go back to the previous phase.

What can I say science

In 2007 at Stanford University investigated the effectiveness of four popular diets: Atkins, Ornish, Zone and LEARN (low fat diets). After 12 months on the Atkins diet lost 4.7 kg on the LEARN diet and 2.6 kg in the diet Ornish — 2.2 kg, and the diet "Zone" — 1.6 kg.

Overall, many studies show the benefit and effectiveness of low-carb diets. For example, a recent scientific review of six studies showing that diets with a low glycemic index or low glycemic load allow you to burn on average per kilogram more than others, have a positive impact on body weight, the amount of fat and cholesterol.

Another study showed that diets with high protein content and low glycemic index foods help maintain weight.

Possible harm

In the article the research center say that a diet with a sharp reduction in the number of carbs may have the following side effects:

  1. Headaches.
  2. Dizziness.
  3. Weakness.
  4. Constipation.

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

There is an opinion that we should not sit on low-carb diets constantly, as this can cause problems with health ' pits. But scientists have yet to prove it. So it is better to consult a physician.

2. Paleodiet


In 2013, paleodiet became one of the most popular in the world, even among nutritionists, there is still no consensus on this diet or not.

What is the diet

Paleodiet based on the foods that nourished our ancestors even before the emergence of agriculture.

Proponents of the diet claim that, despite the thousands of years that have passed since that time, the human body is still best to cope with the food 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, without the use of special feed. Also good game.

The diet completely eliminates sugar, starchy vegetables, dairy and grain products, oils (except olive oil, cold-pressed oils, walnuts and avocados), legumes, tea, coffee, carbonated and alcoholic beverages, fruit juices.

What can I say science

In 2007, researchers compared the effect of the paleo and Mediterranean diets without calorie restriction.

After 12 weeks, people on paleodiet have lost an average of 5 kg (on the Mediterranean — 3.8 kg) and have lost 5.6 cm in waist (in another group — 2.9 cm). On average, people with paleography consumed daily on 451 kcal less than in the control group, without any limitation. In addition, they have normal blood sugar levels.

Benefits figures were confirmed in the 2009 study. Within three months, one group adhered to the paleo diet, other diets for diabetics. In the end, the first dropped on 3 kg more than the second.

It is also interesting long-term study, 2014. Subjects were divided into two groups: in the past two years alone adhere to paleo diets, others high-carbohydrate diet with a low amount of fat. The group on paleodiet lost more fat, especially abdominal, 6, 12 and 18 months.

Possible harm

Nutritionists consider many of the possible dangers of the paleo diet, including:

  1. The lack of calcium in the absence of dairy products.
  2. The deterioration of kidneys due to consumption of large amounts of protein and saturated fat.
  3. Increased risk of cardiovascular disease due to the consumption of large amounts of meat.

However, despite the possible negative effects of the diet, there are no studies that prove a clear danger to health.

3. Vegan diet

Vegan diet

The term "vegan" connection appeared in 1944 thanks to a group of vegetarians who formed the vegan Society. They decided not to exploit animals in any form and to withdraw not only from meat but also from eggs and dairy products.

What is the diet

A vegan diet does not include meat and poultry, fish and seafood, eggs, dairy products and meals which may include components of animal origin gelatin, casein, 2-hydroxypropanoyl acid.

Herbal products are consumed without any restrictions. Vegans eat legumes, tofu, nuts, seeds, vegetables and fruit, Pierre Ute coconut and almond milk.

What can I say science

A randomized study in 2013 has shown that a vegan diet low in fat significantly reduces the weight.

After 18 weeks of the study became vegan got rid of an average of 4.3 kg, and people in the control group, 0.1 kg in the first decreased cholesterol and blood sugar.

Similar results scientists received in 2005. After 14 weeks, people who have abandoned animal products, dropped 5.8 kg, and the people that replaced saturated fats carbohydrates (diet NCEP), is 3.8 kg. Also vegans lost more inches in the waist.

A two-year study completed in 2007 also confirmed the efficacy of a vegan diet for weight loss. 64 women with excess weight adhered or vegan diet or the NCEP diet. As a result, after the year of the vegans dropped 4.9 kg, and participating on the NCEP diet — 1.8 kg. two-years weight loss in the vegan group was 3.1 kg and in the group of NCEP — 0.8 kg.

And the axis in 2015 the researchers compared the effectiveness of vegan, vegetarian, pescetarians (possible fish and seafood), semivegetarians (only red meat) and non-vegetarian diets for weight loss. As a result, over six months, the vegans lost an average of 7.5% of body weight — more than all the rest.

Possible harm

The main danger of a vegan diet — lack of vitamin B12, essential for human health and obtained from animal products.

B12 deficiency can lead to anemia, chronic fatigue, depression. In addition, research 2015 showed that the deficit of this vitamin increases the risk of cardiovascular disease in vegetarians. Therefore at observance of a vegan diet are advised to Supplement with B12.

As for protein, it is quite possible to obtain from products.

4. The Mediterranean diet with calorie restriction

The Mediterranean diet

Unlike high-speed diets like grapefruit, Mediterranean cannot boast of quick results. However, it is much more efficient in the long run and helps to maintain not only weight, but health. In addition, to comply with this diet easier and more enjoyable, which also affects its effectiveness.

What is the diet

The axis of the main 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. Butter is replaced by olive and canola.
  3. Red meat, eggs and sweets need to eat less, and can be completely excluded from the diet.
  4. Fish and poultry need to eat at least twice a week.
  5. In the day you should drink six glasses of water. Sometimes you can drink red wine.
  6. You need to add a bit of exercise.

What can I say science

Most studies of the Mediterranean diet affect its benefit to heart health. For example, doctor specializing in Estruch (Ramón Estruch) involving a five-year research 7 447 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.

And although the Mediterranean diet is more commonly used for the prevention of cardiovascular disease, it is effective for weight loss, especially in the long term. This is confirmed by numerous studies.

A meta-analysis of randomized controlled trials demonstrating that the Mediterranean diet can be a useful tool for weight loss, especially if you cut back caloric intake.

5. Diet Ornish

Diet Ornish

It is a diet low in fat, invented by Dean Ornish (Dean Ornish), Professor of medicine at the University of California. It focuses on improving heart health, losing excess weight, lowering cholesterol and blood pressure herbal.

What is the diet

The main rule of the diet Ornish — fat should be no more than 10% of the total calorie intake. However, we advise you to exclude meat and fish, butter and margarine, olives, avocados, seeds, nuts, fatty dairy products, sweets, alcohol.

The diet can be low-fat dairy products, egg whites, low-fat crackers. Without restrictions you can eat beans, fruits, grains, vegetables.

In addition to the diet, Ornish advises exercise (minimum of 30 minutes five days a week or 60 minutes three days a week), to cope with stress with yoga and meditation and spending time with loved ones.

What can I say science

Ornish studies published in international medical journal in 1998, showed that people who adhere to his diet for a year lost 10 kg, and after five years, supported weight 5 kg different from the initial one.

In the above-mentioned study by Stanford University, people who were dieting Ornish, a year lost on average 2.2 kg. However, Dr. Michael Dansinger (Michael L. Dansinger) in 2005 got other results. Per year tried on the diet Ornish lost 3.3–7.3 kg, and those who went on the Atkins diet and 2.1–4.8 kg

Possible harm

As in the case of vegan diets, people on a diet Ornish may suffer from lack of protein and vitamin B12. So you should take this vitamin supplements more often and to include in the diet legumes, rich in vegetable protein.

What does it mean

As you can see, all diets are very different. The Atkins diet restricts carbohydrates, Ornish fats. Paleodiet focuses on the basis of Yasi, and vegan meat eliminates. Moreover, scientific studies prove the benefits and effectiveness of these diets. And it's just wonderful!

Choose a diet that will not force you to give up your favorite foods. Can't live without meat, choose paleo or Atkins diet. I love pasta, vegan or stick to a Mediterranean diet. If easily do without fatty foods, diet Ornish will help you to lose weight.