5 scientifically proven diets

1. Diet Atkins

This popular low-carb diet was developed in 1960 by cardiologist Robert C. Atkins. The diet includes several phases and is aimed at changing eating habits to healthier ones.

What is the essence of the diet

The Atkins diet does not include calorie counting or portion control. The only thing to count is grams of net carbs minus fiber.

The diet is divided into four phases:

The first phase is the most stringent, 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 g per day, and 12-15 g of them are obtained from vegetables. You consume a lot of protein from poultry, meat, fish and seafood, eggs, cheese, while completely excluding fruits, sweet pastries, pasta, grains, nuts. It is necessary to give up alcohol and drink eight glasses of water a day.
You continue to consume 12-15 grams of carbohydrates from vegetables and avoid sugar, but gradually return some nutrient-rich foods: nuts, seeds, berries. You lose weight and move on to the next phase only when about 4.5 kg is left to your goal.
You are gradually introducing previously forbidden foods into the menu: fruits, starchy vegetables, whole grains. You can add 10 g of carbohydrates. But if you start to gain weight again, you need to return to normal at 20 g. In this phase, you remain until you reach your ideal weight.
Any food is allowed, but you continue to adhere to the dietary guidelines. If you start to gain weight, go back to the previous phase.

What Science Says

In 2007, Stanford University investigated the effectiveness of four popular diets: Atkins, Ornish, The Zone, and LEARN (Low Fat Diet). After 12 months, those on the Atkins diet lost 4.7 kg, on the LEARN diet - 2.6 kg, on the Ornish diet - 2.2 kg, and on the "Zone" diet - 1.6 kg.

Overall, many studies support the benefits and efficacy of low-carb diets. For example, a recent scientific review of six studies found that diets with a low glycemic index or low glycemic load can burn an average of one kilogram more than others, and have a positive effect on body weight, fat and cholesterol.

Another study found that diets high in protein and low in the glycemic index of foods can help maintain weight.

Potential harm

According to an article on the Mayo Clinic Research Center website, a diet that drastically reduces carbohydrates can have the following side effects:

Headache.
Dizziness.
Weakness.
Constipation.

The Atkins Diet is not recommended for people with kidney disease, women during pregnancy and lactation, or people with high physical activity.

There is an opinion that you should not stick to low-carb diets all the time, as this can cause health problems. But scientists have yet to prove it. So for now, it's best to consult a therapist.

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2. Paleo diet

In 2013, the paleo diet became one of the most popular in the world, although there is still no consensus among nutritionists whether this diet is useful or not.

What is the essence of the diet

The Paleo Diet is based on foods that our distant ancestors ate even before the advent of agriculture.

Diet proponents argue that, despite the thousands of years that have passed since that time, the human body still copes best with the food of hunters and gatherers.

The menu includes meat, fish, eggs, vegetables and fruits, nuts (except peanuts) and seeds. Ideally, the meat should come from animals raised in natural conditions, without the use of special feed. Game also works well.

The diet completely excludes sugar, starchy vegetables, dairy and grain products, oils (except cold-pressed olive, walnut and avocado oils), legumes, tea, coffee, carbonated and alcoholic drinks, fruit juices.

What Science Says

In 2007, scientists compared the effects of the paleo and Mediterranean diets without calorie restriction.

After 12 weeks, people on the Paleo diet lost an average of 5 kg (on the Mediterranean - by 3.8 kg) and lost 5.6 cm in the waist (in the other group - 2.9 cm). On average, people from the paleogroup consumed 451 kcal less per day than in the control group, and without any restrictions. In addition, their blood sugar levels returned to normal.

The benefits for the figure were confirmed in a 2009 study. For three months, one group ate the Paleo diet and the other a regular diabetic diet. As a result, the former lost 3 kg more than the latter.

Also interesting is a long-term study from 2014. The subjects were divided into two groups: for two years, some followed a paleo diet, others a high-carbohydrate, low-fat diet. The Paleo group lost more fat, especially abdominal fat, at 6, 12, and 18 months.

Potential harm

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

Lack of calcium due to lack of dairy products.
Deterioration of kidney health due to high protein and saturated fat intake.
Increased risk of cardiovascular disease from consuming large amounts of meat.

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

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3. Vegan diet

The term "vegan" was coined in 1944 by a group of vegetarians who formed the Vegan Society. They decided to stop exploiting animals in any form and to give up not only meat, but also eggs and dairy products.

What is the essence of the diet

The vegan diet does not include meat and poultry, fish and seafood, eggs, dairy products, as well as meals that may include components of animal origin: gelatin, casein, lactic acid.

Vegetable products are consumed without any restrictions. Vegans eat legumes, tofu cheese, nuts, seeds, vegetables and fruits, and drink coconut and almond milk.

What Science Says

A 2013 randomized study found that a low-fat vegan diet can lead to significant weight loss.

After 18 weeks of the study, vegans lost an average of 4.3 kg, and people in the control group lost 0.1 kg. Also, the former had decreased levels of cholesterol and blood sugar.

Scientists received similar results in 2005. After 14 weeks, people who gave up animal products lost 5.8 kg, and people who replaced saturated fat with carbohydrates (the NCEP diet) lost 3.8 kg. Vegans also lost more centimeters at their waist.

A two-year study, completed in 2007, also confirmed the effectiveness of a vegan diet for weight loss. 64 overweight women followed either the vegan diet or the NCEP diet. As a result, a year later, the vegans lost 4.9 kg, and the participants on the NCEP diet lost 1.8 kg. Based on the results of two years, weight loss in the vegan group was 3.1 kg, and in the NCEP group - 0.8 kg.

But in 2015, scientists compared the effectiveness of vegan, vegetarian, pescetarian (you can fish and seafood), seven-vegetarian (you can't only red meat) and non-vegetarian diets for weight loss. As a result, vegans lost an average of 7.5% of their body weight in six months - more than everyone else.

Potential harm

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

B12 deficiency can result in anemia, chronic fatigue, depression. In addition, a 2015 study found that a deficiency in this vitamin increases the risk of cardiovascular disease in vegetarians. Therefore, when following a vegan diet, it is advised to take a B12 supplement.

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

4. Mediterranean diet with calorie restriction

Most Effective Diets: The Mediterranean Calorie Restricted Diet

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

What is the essence of the diet

Here are the basic principles of the Mediterranean diet:

The diet is based on fruits and vegetables, whole grains, legumes, nuts, cheese and yogurt. These foods can be eaten every day.
Butter is being replaced by olive and rapeseed oil.
Red meat, eggs and sweets should be eaten as little as possible, or they can be completely excluded from the diet.
Fish and poultry should be eaten at least twice a week.
You need to drink six glasses of water a day. Sometimes you can drink red wine.
You need to add some exercise.

What Science Says

Most of the research on the Mediterranean diet focuses on its heart health benefits. For example, Dr. Ramón Estruch recruited 7,447 people in his five-year study and showed that the risk of stroke and heart disease in people on a Mediterranean diet is reduced by 28-30% compared to people on a low-fat diet.

While the Mediterranean diet is more commonly used to prevent 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 has shown that the Mediterranean diet can be a useful tool for weight loss, especially if you cut back on calories.

5. Ornish diet

This is a low-fat diet invented by Dean Ornish, a professor of medicine at the University of California. It aims to improve heart health, lose weight, and lower cholesterol and blood pressure.

What is the essence of the diet

The main rule of the Ornish diet is that fat should be no more than 10% of the total calorie intake. At the same time, it is advised to exclude meat and fish, butter and margarine, olives, avocados, seeds, nuts, fatty dairy products, sweets, alcohol.

The diet may contain low-fat dairy products, egg whites, low-fat crackers. You can consume legumes, fruits, grains, vegetables without restrictions.

In addition to diet, Ornish advises exercising (at least 30 minutes five days a week or 60 minutes three days a week), dealing with stress through yoga and meditation, and spending time with loved ones.

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What Science Says

A study by Ornish, published in the Journal of the American Medical Association in 1998, found that people who followed his diet lost 10 kg in one year, and after five years maintained a weight that was 5 kg different from their initial values.

In the Stanford University study mentioned above, people on the Ornish diet lost an average of 2.2 kg in a year. However, Dr. Michael L. Dansinger obtained different results in 2005. During the year, the subjects on the Ornish diet lost 3, 3–7, 3 kg, and those who were on the Actins diet lost 2, 1–4, 8 kg.

Potential harm

As with the vegan diet, people on the Ornish diet may suffer from protein and vitamin B12 deficiencies. Therefore, it is worth taking this vitamin in supplements and often include legumes that are rich in vegetable protein in the diet.

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What does it mean

As you can see, all diets are very different. The Atkins diet restricts carbohydrates, the Ornish diet restricts fats. The Paleo diet focuses on meat, while vegan meat is completely excluded. Moreover, scientific research confirms the benefits and effectiveness of all of these diets. And this is just wonderful!

Choose a diet that doesn't make you give up your favorite foods. Can't live without meat, choose Paleo or Atkins Diet. Love pasta, go vegan, or stick to a Mediterranean diet. If you can easily avoid fatty foods, the Ornish diet can help you lose weight.