The 9 best and most popular diets according to science

There are loads of offers of diets out there.

=So many that sometimes it is really difficult to orientate.

We certainly don't know what to interface with, what is the best diet for us.| ||107

Oggi, in questo articolo, vi descriverò quelle 9 che hanno maggiore appeal secondo la scienza.

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1. The Paleo Diet

Le 9 diete più popolari secondo la scienza: la dieta paleo

The paleo diet claims that humans should eat following the same dietary dictates that were contemplated in prehistoric times.

The theory on basis is that most modern diseases can be linked to the Western diet and the consumption of grains, dairy products, and processed foods.

The diet is based on the use of whole foods, proteins vegetables, fruits, nuts and seeds by completely avoiding sugar, dairy and white grains as mentioned above.

Some slightly softer versions of Paleo also allow unprocessed dairy products such as butter or cottage cheese and tubers such as potatoes.

The Paleo diet can lead to weight loss because you eat less carbohydrates and more protein and this leads to a reduction in the risk of heart disease such as cholesterol, blood sugar, triglycerides.

Il rovescio della medaglia è che mancano nella dieta un sacco di sostanze nutritive come i legumi.

2. The vegan diet

The vegan diet was created by a group of vegetarians who chose not to eat anything that is animal derived, including eggs and milk and dairy products.

The way to live vegan tries to exclude all forms of animal exploitation and cruelty for ethical, environmental or health reasons.

How it works: Veganism is the strictest form of vegetarianism.

Vegan diets, having vegetables as their focus, are full of fiber and help you lose weight.

In 18 weeks, according to a study, it is also possible to lose 4 kilos more than on a normal diet.

It also manages to reduce the risk of heart disease and there is a lower risk of cancer or Alzheimer's.

The downside is that a lot of vitamins are lacking and sometimes you need to resort to supplements.

3. Low-carb diets

Low-carb diets have been popular for many decades, especially for weight loss.

There are different types of low-carb diets but the most popular ones limit the use of carbohydrates to 20-150 grams per day maximum.

The primary purpose of the diet is to force the body to use more fat for energy than carbohydrates.|| |163

La dieta funziona assumendo proteine e  grassi piuttosto che carboidrati.

The body can therefore use fatty acids and ketones in the absence of carbohydrates as its primary energy source.

Yes, you lose weight but you have to be careful of the riskketosis, which is a disease that leads the metabolism to eat its own muscles to the detriment of new energy deriving from food. This is because the body goes into such a strong lack of sugar that it feeds itself.

Low-carb diets are used to lose weight because they tend to reduce the sense of appetite a little.
Al contempo sono anche un po’ preoccupanti per via delle poche sostanze nutritive ingerite e per il rischio chetosi, di cui ho scritto sopra.

4. The Dukan Diet

The Dukan Diet (download it inpdf format) is a high protein, low carbohydrate diet.

This is a very low calorie diet and can be divided into four phases – two weight loss phases and two weight maintenance phases.

Let's see how it works.

The weight loss phases are mainly based on unlimited consumption of high protein foods and the obligatory oat bran.

The other phases, the maintenance phases, involve adding vegetables non-starchy at first, then adding some carbohydrates and fats. Thereafter, there will be fewer and fewer “pure protein days” to maintain the new weight.

Besides weight loss, the benefits of the diet are the increased sense of satiety found in some dieters. Dukan (here you can read thevegetarian version).

The disadvantages are related to the limitations of fats and carbohydrates typical of a really important calorie restriction.| ||194

E questo potrebbe portare a una perdita di massa muscolare non proprio piacevole.

Then the body, going into economy mode, tends to immediately regain weight when you eat a little more.

5. A low-fat diet

A low-fat diet limits the consumption of fat to less than 10% of the calories consumed.

In general, a low-fat diet contains about 30% of its calories in fat.

These diets are considered ineffective in the long term.

The diet is based on the consumption of vegetables but is high in carbohydrates and low in protein.|| |208

Consigliata per le persone in grave sovrappeso può essere d’aiuto anche per il diabete, nonostante l’alto consumo di carboidrati.

In reality, however, the body does not get used to this diet so poor and it is very difficult to follow her for a long time.

6. The Atkins Diet

TheAtkins Diet is the best known of the low-carb diets.

Its proponents claim that you can lose weight by eating protein and fat in your preferred amount while cutting out carbohydrates completely.

The main reason low-carb diets are so effective for weight loss is that they reduce your appetite.

This causes you to eat fewer calories, obviously.

The Atkins diet is broken down into four phases. You start with an induction phase, during which you eat fewer than 20 grams of carbohydrates per day for two weeks.

The other phases are based on getting healthy carbohydrates back into your diet, so greater the closer you are to your goal weight.

It is scientifically proven that the Atkins diet leads to faster weight loss.

And it is also true that, only in rare cases , it can lead to imbalances but in general it keeps the body healthier.

7. The HCG diet

Le 9 diete più popolari secondo la scienza: la dieta hcg

The HCG dietis an extreme diet that leads to losing up to one kilo of weight a day.

Proponents claim that it increases metabolism and sheds all the pounds while also making you feel fuller.

HCG (Human Chorionic Gonadotropin) is a hormone that is present in elevated levels during the onset of a pregnancy.

The diet is divided into three phases.

The first phase lasts for two days and in these two days you start taking HCG supplements.

La seconda fase è la fase di perdita di peso, durante la quale si segue una dieta a bassissimo contenuto calorico di solo 500 calorie al giorno, insieme agli integratori di HCG.

The third phase is when you stop taking HCG and start eating a little more.

I say it with great certainty: injecting hormones into the body is bad, this diet is dangerous, don't do it.

8. La dieta a zona

The Zone Diet is a low glycemic index diet where you are limited in carbohydrates and proteins and fats.

It is recommended to eat only carbohydrates at low glycemic load.

Theglycemic load (GL) of a food is an estimate of how much a food will bring sugar into our blood, therefore always preferable choose those with a low glycemic load.

The Zone diet was initially developed to reduce the possibility of chronic diseases linked precisely to wrong diets.

The Zone diet, in fact, recommends balance each meal with one-third protein, two-thirds fruit and vegetables, and a pinch of fat.

You don't actually lose that much weight, but you improve your overall health a lot .

9. Intermittent fasting

Il intermittent fasting is an eating pattern that alternates between fasting and eating.

Instead of limiting food, it is based on the idea of decide when to eat.

There are various ways to fast:

  • On 8/16: you skip breakfast and eat for  8 hours, then fast for the remaining 16 hours of the day.
  • Eat-You don't eat: this is based on 24-hour fasts once or twice a week on non-consecutive days.
  • On 2/5: On two non-consecutive days consecutive week you eat only 500-600 calories. For the remaining five days, eat normal.
  • The Warrior's Diet: It is based on eating small amounts of raw fruits and vegetables during the day and one large meal at night.

The intermittent fasting is good, I also say it clearly. Obviously you have to gradually get used to your body but it brings with it numerous advantages, so it is worth trying.

Conclusions

This article tells about the 9 most famous diets out there, it is an informative article and it is also right that you have all the means to choose what is best for you.

But remember that the diet must be right for you and only for you,customizing it to extreme because it has to be right for me.

 

 

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