Carbohydrate conformation (Photo credit: Wikipedia)

A diet rich in soy and whey protein, found in products such as soy milk and low-fat yogurt, has been shown to reduce breast cancer incidence in rats. (Photo credit: Wikipedia)

Best diet to lose weight and keep it

The answer to the perennial question "What is the best  diet to lose weight ? " Are: any diet you can persevere for a long time? It should be good for your overall health - heart, bone, colon and your condition psychological - is also good for your waist. And should provide a lot of diet tastes good and healthy choices, keep certain foods, and without an extensive list of expensive and grocery stores or food supplements.

The dozens of diets to lose weight in the spotlight for many years. But are not dieting based on relatively few strategies have been studied carefully thought out based on numerous experiments. They include diets low in fat too (see below), such as Ornish (Ornish) and Diet Pritikin (Pritikin); Diet few carbohydrates, such as Atkins (Atkins) and South Beach (South Beach), and the Mediterranean diet, which is characteristic additional represented in it contains a number of potential health benefits.

Low-fat: the taste is not great, and the full extent only a few

The main strategy for weight loss depends on diet low in fat, but these stood aside, later, for the benefit of a diet low carbohydrates . This is not a bad thing, necessarily, because both diets, especially low-fat, embraced the idea that fat makes you fat, and fats are bad for the heart. It is a powerful argument, and very impressive, and that while some fats are good for the heart and remove them from the diet can cause some problems.

Been promoted to dozens of low-fat diets over the years. One of the best diets are known Dr. Dean Ornish plan "eat more, and less weight," which grew out of the premise of cholesterol that has developed in the sixties and seventies of the last century.

The idea was based on the reduction of cholesterol in the diet, because it contributes to heart disease . Then researchers realized that fat diet have a greater impact on heart disease, which stimulate low-fat diet. Dr. Ornish diet focused, originally, on the prevention of heart disease, but it turned out, later, to focus on weight loss.

Since known that fat contains 9 calories per gram and one versus 4 calories per gram of carbohydrate, became you can theoretically double your consumption of food without that earn more calories, so by reducing fatty foods and eat more foods full of carbohydrates, and a private water-rich fruits and vegetables. However, such a diet tends to be less satisfying flavor than other diets, which reduces the possibility of continuing it in the long term.

Keep in mind that the Ornish plan does not stop at the whole grain, vegetarian, low-fat diet and a lot (less than 10% of calories from fat), but they also include exercise and stress management and support team. The relevant principle Pritikin (who also grew up in the seventies of the last century) also determines fat diet with 10% of calories, and depends largely on vegetables, grains and fruits.

Although most diets have fans and opponents, but the reality is that when it comes to Briggam Weight Loss, the key is to reduce calories. Does not really matter whether those calories come mainly from steak, bread or vegetables. Many studies comparing diets with different proportions of fat, protein and carbohydrates provide strong evidence to support this claim, including a study led by researchers at Harvard University and published in 2009 in the New England Journal of Medicine. Comparative study of multiple sites for fevers four different low-calorie (high fat ratio and the proportion of medium-protein, low-fat ratio and the proportion of high-protein, low-fat ratio and the proportion of medium protein) to a group of adults and the number 811 who are overweight.

Although all participants had lost an average of about 13 pounds (equivalent to 5.9 kg) in the first six months (about 7% of their weight first), but they have started to regain what they have lost in one year. After two years, the average weight loss is the same in all categories.

In a previous study in the Journal of the American Medical Association suggested that the change does not come from a particular diet, but the most important is continuity in this system. In this study, the test persons suffering from obesity and overweight systems to follow a diet such as the Atkins, Ornish diet, weight watchers diet or area (which calls to 40/30/30 ratios of carbohydrates, protein and fat, respectively). One year later, it was nearly half of the participants had withdrawn from the study. Lost and those who completed the study, similar amounts of weight (about 5 to 7 pounds - the equivalent of 2.2 to 1.3 kg, each, on average). It has been observed decline in the proportion of cholesterol levels in their blood, and many other signs associated with heart disease , diabetes, a similar degree. The people who followed the Atkins diet and Ornish are more likely to withdraw from the study, which suggests that a lot of people and found that these plans too extreme. But the plan is restrictive to be useful for some people.

Low-carbohydrate: rapid loss of weight, but the question of long-term safety

Dr. Atkins for low carbohydrate diets was first published in 1970, began the mad diet of carbohydrates , which resurfaced strongly in late 1990, the diet is the dream of a carnivore, with a big focus on the high-protein, meat and poultry (along with eggs and full-fat dairy products), while the exclusion of most carbohydrates, such as rice, bread and pasta. South Beach diet, is one of the most popular diets which also limit the amount of carbohydrates, but urges people to avoid saturated fats (found in meat and processed foods) in favor of unsaturated fats (found in nuts and fish). It also allows for more whole grains, fruits and vegetables, making it a more systematic and balanced.

Strategy is based on a low-carb eating biological fact says that eating carbohydrates raise blood sugar levels, which leads to the flow of insulin from the pancreas. This theory goes a step further, claiming that elevated insulin levels produce the sense of hunger, so the people who eat carbohydrates have more calories and increase in weight. Daryak (antidote) of carbohydrates is fat, which gives a feeling of satiety and more complacent. Therefore, people who follow a high-fat diet to eat less and lose more weight. And low-carb diets cause dehydration. To compensate for the lack of carbohydrates in the diet, the body consumes carbohydrates stored in the liver and muscle tissue. In this process consumes the body of water as well, and the result is a rapid loss of weight. But after a few months, the process of weight loss tends to slow down, just as happens with other types of diets.

American Heart Association warns people of the Atkins diet, because the proportion of saturated fat and protein is very high where, posing difficulties for the heart, kidneys and bones. And the lack of fruits and vegetables is also worrisome, because these foods tend to reduce the risk of dementia and stroke and some types of cancer . Most experts believe that the South Beach diet and other viruses are less restrictive food low carbohydrate diet while providing a more reasonable approach.