Sport // Diets

8 diets endorsed by science

1. Low fat POWER

first started talking about it in the 80 years of the last century, and has already proved its effectiveness in the 90s.At the same time we confirmed that the fat on the sides a little different from fat in the diet and, therefore, it is necessary to switch to low-fat products, such as the weight starts to go away.

This diet is better tolerated by the others.You are full of strength and energy, eat anything, anytime, and the weight is reduced by 1.5-2 kg per month.

That is as much as doctors approve and recommend.However, it is assumed that everything gets to you on the table or in the refrigerator, or be low-fat or fat-free.If the meat is lean beef or pork, turkey or chicken without the skin.If the fish, the cod, pollock, and so on: a fat mackerel or salmon can be enjoyed only 1-2 times a month.If sweets, the marmalade, candy and marshmallows.Milk and yogurt - 1% -s', cottage cheese - fat free.On the day allowed not more than 40-50 g of fat.

Our Rating:

+ transferred more easily to other diets
+ no forbidden foods
+ is possible anytime and as many
+ do not need to count calories
+ products used public
+ takes into account individual taste preferences
- under strict restrictionfat (less than 15-20 grams per day) may be a deficiency of fat-soluble vitamins A, D, E, K and polyunsaturated fatty acids.

2. Fractional power (GREYZING)

"new diet", which was named greyzingom (from English to graze - "feed") actually has long been known.This split meals, useful and obesity, and diseases of the gastrointestinal tract.The main advantage - greyzing reduce daily caloric intake.Scientists have found that the more we eat, the less calories you need to saturate.

The average caloric intake is reduced by 10-15%.

To maintain weight, and that's good, but there are still a couple greyzinga advantages.If not eating (and the fractional power it almost never happens), a person all day to maintain good tone and performance, and it naturally increases and power consumption.And finally, amid greyzinga normal sleep, which in itself also leads to weight loss.

Our Rating:

+ is powered useful in diseases of the gastrointestinal tract, it prevents the development of atherosclerosis, high blood pressure, slows the aging process.
+ Slimming effect from greyzinga can be significantly strengthened, losing weight if you go even on low-fat food
- if you are not a housewife, have to constantly carry around food: snacks can not miss.


If 50-60% of your diet are complex carbohydrates, 25-35% "good" (mono and polyunsaturated) fats, and 10-20% - proteins can congratulate ourselves:your diet balanced.You will not find a nutritionist and nutrients in the dishes you can not?Then use the model plate.It will tell you what foods and in what proportion should be on your desktop, adjust the size of the portions - and helps to lose weight!

If within one year every day for lunch and dinner "plate model", it is realistic to lose 20-25 kg.

So, take the most ordinary dishes for the pot and mentally divide it into four parts.Half should take vegetables - fresh, boiled or cooked in a double boiler, grilled with a little butter or low-fat sauce (soy, lemon juice, balsamic vinegar), or no fill.

quarter - a side dish (boiled cereals, potatoes, pasta), again filled with low-fat dressing (of no more than 120-150 g).Another quarter of the plates occupy protein meal (with a piece of low-fat meat, fish, chicken or turkey without the skin, seafood, legumes) - up to 100 g

wash down lunch or dinner should be low-fat milk, yogurt, unsweetened tea or water.You can further eat 1-2 slices of wholemeal bread and a dessert to eat fruits or berries.

Our Rating:

+ varied, balanced diet rich in vitamins and trace elements
+ minimum restrictions
+ do not need to count calories
+ products used public
+ takes into account individual taste preferences
- diet may seem free to those whoWe need control, rigid framework and step by step instructions.


To reduce weight, a combination of three factors - food, motor activity and psycho-emotional state.The club "CP" takes into account all three.Here you will find yourself in a circle of associates.You will be given advice on nutrition (balanced on the "plate model" low-fat, fractional).Talk about fat burning workout.And most importantly - to explain how to safely combine new skills with old habits.

Many experts agree that the diet the main thing - to solve their psychological problems.

In the body, everything is interconnected, and the lack of one thing we are trying to compensate for the excess of the other.Therefore, we can replace the food chat, protect against anxiety.With low self-esteem overweight gives a sense of solidity and enhances confidence.Group classes at the "Lose Weight correctly," help a person cope with personal problems, raise self-esteem - and ultimately lose weight.

Our Rating:

+ integrated approach
+ changing lifestyle that leads to consistent results
+ install and absolutely safe method by which many lose weight
- passes to clubs surcharge
- products and dishesaccording to the "HP" scored, and there is a possibility of abuse - for example, to use all diurnal points for sweets.


satiety and calorie content of the product in any way unrelated.The simplest example - 200 grams of cooked rice and a tablespoon of vegetable oil: and there, and there are 150 calories, but the figure is much better fed.Realizing this, manufacturers have begun to build products "with a maximum of satiety with a minimum of calories" - cocktails, side dishes and soups slimming.

They are not digested fat from food, and toxins.Simply due to the high concentration of protein, vitamins, minerals and trace elements cocktails quickly saturated.And if taken before a meal (in any case do not replace their main meal!), Calorie daily diet itself is reduced by 20-30%.

The rate of weight loss when taking cocktails - from 2 to 4 kg per month.

However, doctors are advised to pay less attention to the rate of weight loss and more - on the comfort and well-being.After all, the less we will spend working on losing weight, the easier it will be to keep the result.

Our Rating:

+ wonderful snack
+ is automatically reduced caloric intake (after a cocktail less hungry)
+ enriched food slimming vitamins and trace elements
may not like the taste
to achieve great results require additional correction power

6. low-calorie diet

scientific experiments on animals have shown that reducing caloric intake increases their life expectancy by 40%.Can a low-fat diet to make long-lived people?"Yes" - confidently declared the Japanese Okinawa based on observations of their compatriots from the island of Ryukyu.Their diet is 20% less calories compared to other inhabitants of the country of the Rising Sun, and they live 7-10 years longer!

caloric intake is reduced by eliminating any hazards like baking and sweets.

But are welcomed greens, vegetables, fish, poultry, egg whites and legumes.Fat intake followers Okinawa limited to a minimum, only occasionally allowing himself to fill the salad vegetable oil or eat avocados.

For adherents dieta- calorie lifestyle, and weight loss is not an end in itself.Body mass index such people below the norm - and how could it be otherwise, every day consumes 1200-1300 calories?

Our Rating:

+ based diet - optimization of the quality of food
+ can shift weight off the ground at the beginning of slimming
- there is no reliable data on the effects of calorie restriction on longevity
- you need to keep yourself in the hands
supplement thismeager diet of physical activity are likely to fail
creates a deficiency of vitamins and trace elements
contraindicated in people with a tendency to anorexia and ortoreksii
- does not change the way of life, it gives temporary result
- the probability of failures and return kilograms


According to Mireille Guiliano, author of the bestseller "Why French women do not get fat?", her compatriot like bread, do not give up desserts and do not suffer from remorse.They love fruits and vegetables, followed by the rule of "less is better" and despise fast food.The French do not trust the balance, and "syndrome zipper."There are walking and do not use elevators.And why have an excellent figure!

Mireille advises its readers to learn to relate to eating quietly, without fanaticism, there is often little, move a lot and drink a lot of water.

important French thesis: "If there is no time to sit down to eat, it is better not to eat at all."

method includes 3 phases.The first (3 weeks) - diary: it helps to know your weaknesses.The second phase (from a month to three) - to change dietary habits.During this time, you must learn to enjoy the quality of the food, not the quantity.The third phase is similar to the second, but in the diet can already enter the "harm" that were banned earlier.And then comes the stage of maintaining the ideal weight: you continue to live as French until the end of his days.

Our Rating:

+ no absolute prohibitions
+ "game" approach to losing weight appeal to many
+ can be used as background philosophy in combination with other methods to lose weight
- requires a lot of knowledge about the products

8. DIETIN glycemic index

concept of glycemic index (GI) coined the doctors who helped diabetics.The fact that the carbohydrate food alter blood sugar levels in different ways.Some foods increase it significantly, while others - the medium, the third - a little.This ability was called the glycemic index (GI).For benchmark adopted GI of glucose or white bread, it is 100. GI of 70 and above is considered high, from 56 to 69 - average, from 55 and below - low.The lower the GI, the better for losing weight.

Learn the glycemic index is not difficult, but the same product can have a different GI depending on the treatment.

example, crushed cereals it is lower than that of air or popcorn flakes.Also, do not forget that there are foods that have GI, though small, but the high fat content.This chocolate and most nuts.

Another "trick", which also constantly need to remember - the index of the product may vary depending on whether we ate it separately from other foods or with her.If one dish GI higher than the other, the one who is more to turn the tide in their favor.Therefore, in particular, dieters on the glycemic index does not recommend eating breakfast porridge and scrambled eggs.

Our Rating:

+ can be used as diabetics and people suffering from obesity and impaired glucose metabolism.
- the number of conventions and restrictions dizzy
- does not change the way of life, it gives temporary result
- the probability of failures and return kilograms