如果你厌倦了节食失败并因为没有看到结果而自责，是时候重新考虑你的策略了。不要再把金钱和时间浪费在那些只想从你的减肥困境中赚钱的公司所做的胡说八道和虚假承诺上，并求助于值得信赖的建议。减肥是如何起作用的，以及你需要吃什么来实现你的目标并不像人们想象的那么复杂。最困难的部分是弄清楚如何始终如一地做到这一点。
不知道从哪里开始？我们抓到你了。
我们已经了解了最新的饮食趋势（除了您在 Instagram 上看到的结果），并正在深入研究科学所说的为您提供事实的内容。以下是 30 种最知名的饮食计划的完整分类，以及如何确定哪种适合您。
- 减肥效果如何
- 如何选择最佳饮食
- 快速减肥饮食
- 苹果醋减肥法
- 白菜汤减肥法
- 脂肪燃烧器
- HCG 饮食
- 军事饮食
- 减肥奶昔
- 排毒饮食
- 果汁清洁剂
- 净化大师
- 低碳水化合物饮食
- 阿特金斯
- 食肉动物饮食
- 酮
- 南海滩
- 区域饮食
- 注重健康的饮食
- AIP 饮食
- 碱性饮食
- 抗炎饮食
- 低 FODMAP 饮食
- MIND 饮食
- 生活方式饮食
- 血型饮食
- 清洁饮食
- DASH 饮食
- 间歇性禁食
- 地中海饮食
- 古
- 佩根
- 鱼素动物
- 植物性饮食
- 汤姆·布雷迪饮食
- 素食主义者
- 素食主义者
- 全食饮食
- 什么是减肥的最佳饮食？
减肥的工作原理
在深入研究可供选择的一系列饮食之前，必须首先了解减肥和减脂的基本原理。
与互联网和自称营养大师喜欢告诉我们的相反，这个过程并不像我们想象的那么复杂或令人困惑。科学很简单，根植于卡路里控制。
使用这个简单的在线 TDEE 计算器准确了解您每天应该摄入多少卡路里来减肥。
没有任何秘密的、特殊的食物、药丸或新陈代谢黑客可以推翻这一基本物理定律。了解这个概念以及如何将其付诸实践，是任何成功减肥之旅的关键第一步，也是您一路走来获得整体幸福感的具体支柱。
什么是循证营养？
研究很重要。任何人都可以很容易地从一项小型研究中提取一条信息并声明潜在的好处。但要让某件事在科学界得到证实，甚至受到尊重，就需要数千篇经过同行评审的研究文章来验证这一说法。
换句话说，一项研究不能证明。
遵循以科学为基础的营养建议是您获得结果并长期改变您的健康和福祉的最佳选择。不要被噪音所困扰！
如何选择最适合减肥的饮食
这是我们很多人最困惑的地方。
虽然卡路里不足是减肥的答案，但如何做到这一点可能因人而异。没有一种万能的方法。对某些人有用的不一定对所有人都有效。你必须找到自己的方式。
除非你是为了快速的结果而他们来得快，否则一致性就是游戏的名称。如果你可以创造一个新的习惯或行为改变并重复它，那么持久的改变是不可避免的。
因此，当您通过以下选项扎根时，请记住这一点：这似乎是我永远喜欢做的事情吗？
我们制定膳食计划，帮助您永久减轻体重。准备好开始转型了吗？
快速减肥饮食
让我们直接潜入并从最激进的选择开始——那些往往会在很短的时间内让你极度减肥的选择。也通常称为“速成饮食”。
苹果醋减肥法
好的，从技术上讲，这不是一种速成饮食，但它包含在本节中，因为它仍然属于更不寻常的减肥方法列表。
虽然确切的剂量建议各不相同，但有一种理论认为，饭前或饭前喝 1 到 2 汤匙苹果醋可以帮助减肥。
这种做法源于长期以来认为苹果醋具有药用价值的信念，以及少量的研究（主要是对大鼠进行的动物研究）(1,2,3,4)。
许多人认为醋中的“母亲”或细菌和酵母的组合是其许多宣称的好处的原因。虽然“母亲”部分在技术上是一种益生菌，但没有任何研究证实这些说法。
在一项研究中，在饮食中添加 1 到 2 汤匙醋的热量控制饮食的参与者在十二周内比不饮食的参与者多减掉了 2 到 4 磅 (5)。另一项规模较小的研究发现，食用醋会促进进食后的饱腹感。然而，这主要是因为醋增加了恶心（6）。
优点
- 苹果醋本质上是一种不含卡路里的食物，并且是作为任何健康饮食的一部分的简单选择。
缺点
- 没有专门针对人类苹果醋的研究来支持其在减肥方面的作用。此外，参考的现有研究规模较小且有限。
- 因为苹果醋的酸性很强，直接饮用会损伤牙釉质、伤喉和胃部不适。
- 这种方法似乎有效的唯一原因是食欲下降 - 导致整体卡路里摄入量减少。这意味着，醋可能没有什么特别之处可以导致脂肪减少。
外卖
加入醋可能不是减肥的有效方法，尤其是在忽略卡路里控制的情况下。非常有限的研究仅显示适度的减肥量。更不用说恶心和牙齿敏感的可能性了。
话虽如此，在你的食谱中加入少量苹果醋或其他类型的醋（不要直接饮用）不太可能有害，如果你喜欢它的味道就可以了。
白菜汤减肥法
这种饮食的概念要求您在大约 7 天内主要吃卷心菜汤（蔬菜汤），以促进快速而显着的减肥效果 - 广告宣传的结果在一周内可减轻高达 10 至 15 磅的体重。
然而，这种方法之所以有效，是因为它会显着减少卡路里消耗。另外，没有关于卷心菜汤的研究，以及它是否为此目的有什么特别之处。
优点
- 您可以在短时间内减少大量卡路里，这会导致体重秤上的数字减少。
缺点
- 一周内你只能减掉这么多的体脂，而这种方法减掉的大部分体重很可能是水分。
- 白菜汤的营养价值不是很高，而且只吃低热量的汤基本上会让你的身体挨饿，所以不建议长期使用这种饮食。
- 汤汤的钠含量可能很高，这可能不是每个人的最佳饮食方法，尤其是那些有血压问题的人。
外卖
这不是可持续的或推荐的减肥方法。一旦你再次开始进食，你可能会恢复所有的体重（因为其中很多是水的重量）——尤其是如果你恢复到以前的卡路里摄入量。
脂肪燃烧器
脂肪燃烧器是用于增加脂肪氧化（脂肪燃烧）率的补充剂或天然食品，并被宣传为通过让您的身体燃烧更多卡路里来增加快速减肥的方法。
然而，实际上不可能破坏你身体的新陈代谢并以安全的方式大幅提高你身体燃烧脂肪的能力。此外，大多数关于脂肪燃烧器的研究是混合的，或者只表明最小的减肥益处 - 每天增加卡路里燃烧约 50 卡路里或更少 (7,8,9)。
优点
- 咖啡因和绿茶等天然“燃烧脂肪的食物”不一定能促进新陈代谢，但它们可能会以其他方式帮助减轻体重，例如降低食欲和提高能量水平。
缺点
- 脂肪燃烧补充剂会导致某些人出现严重的副作用，例如血压升高、心悸、焦虑、头痛和头晕 (10,11,12,13,14,)
- 其他常见问题包括恶心、便秘、腹痛和头痛。
外卖
不要在这些补充剂上浪费您的时间或金钱。它们可能不起作用，并且还与危险的健康问题有关。
HCG 饮食
HCG 饮食结合了卡路里限制和激素的使用 - 特别是人绒毛膜促性腺激素 (HCG)，这是一种由孕妇产生的激素，被认为会降低食欲并增加新陈代谢。但这没有研究支持。
膳食计划本身仅包括每天 500 至 800 卡路里的热量，并限制脂肪和糖的摄入量。 HCG 饮食计划通常建议一天两餐，包括瘦肉蛋白和复合碳水化合物，如水果、蔬菜和全谷物。
优点
- 严重的卡路里限制可能会导致体重减轻。
缺点
- 仅仅因为荷尔蒙是由您的身体自然产生的，就意味着注射它们是安全的。
- 膳食补充剂杂志 2016 年的一篇综述概述了 HCG 减肥研究，引发了人们对市场上存在的与许多癌症的生长、转移和治疗抵抗有关的 HCG 版本的强烈担忧（15 )。
- FDA 认为销售用于减肥的 HCG 补充剂非法且鲁莽 (16)。
外卖
不，只是不。这种饮食不仅危险，而且不是控制卡路里之外的有效减肥方法。吃非常低热量的饮食可以加快你的结果，但结合使用激素是没有必要的。
此外，对于大多数人来说，极端的卡路里限制可能无法长期持续。
军事饮食
军事饮食是三天的饮食计划，然后是四天的休息。重复这种模式，直到您达到目标体重，并声称您可以在一周内减掉多达 10 磅！
这种饮食还有其他几个名称，包括海军饮食和陆军饮食，但它实际上与任何军事或政府机构无关。
在为期三天的饮食中，您需要每天摄入低至 1,100-1,400 卡路里的热量，三餐不吃零食。膳食包括简单的食物，如花生酱和烤面包、金枪鱼、煮鸡蛋、水果、蔬菜，甚至冰淇淋，以及军食堂中的其他常见食物。
在为期四天的休息期间，限制有所放松，但您仍然需要限制卡路里（低于 1,500 卡路里）并以整体健康的膳食计划为目标。
优点
- 热量限制是一种有效的方法。
- 该计划采用一种比较平衡的健康饮食方式，采用对烹饪技能要求不高的简单全食食品。
缺点
- 饮食仅限于某些食物，并且可能缺乏基本营养。
- 卡路里摄入量可能并不适合每个人，尤其是那些一开始就需要更多卡路里的人。您可以使用在线卡路里计算器检查您的日常需求。
- 这种饮食可能不适合长期食用
外卖
虽然这种饮食可能无害并且会导致某些人体重减轻，但这也不意味着它是最好的解决方案。
除了热量不足之外，这种饮食并没有什么特别之处——食用某些食物组合并没有被证明可以增加体重减轻或提供任何特殊益处。所以，如果你不参加饮食计划，你最好用你喜欢吃的食物来减少卡路里。
此外，卡路里量是一揽子建议，因为我们很清楚我们的个人需求可能会有所不同。与其订阅可能对其他人有用的东西，不如找到自己的日常卡路里需求并从那里开始。
减肥奶昔
从 Slim-Fast 到 Herbalife，有多种版本的减肥奶昔计划。如果蛋白质奶昔用于减肥，也可以归为此类。
每个品牌的奶昔的概念都非常相似——在低热量奶昔中获得几乎完整的营养，旨在让您饱腹并帮助您减轻体重（通常通过代餐策略）。
这对某些人有用，因为 200 - 300 卡路里的奶昔通常比他们要更换的通常早餐、午餐或晚餐少得多。
优点
- 奶昔营养丰富，尤其是在使用水果、蔬菜和优质蛋白质的情况下。
- 它们的味道往往非常好，而且坚持下去会很愉快。
- 它们方便、易于准备，并且可以随身携带。
缺点
- 如果您忽略摄入量，只依靠奶昔来发挥作用，仍然可能会增加体重并摄入过多卡路里。
- 这种方法不会教您如何通过实际膳食来控制卡路里以获得长期成功。
- 对于某些人来说，他们摄入的卡路里可能不如他们吃的卡路里那么强烈，从而导致饥饿感增加。
- 有些混合物含有添加的纤维、草药混合物或其他可能导致胃肠道问题的成分。
外卖
如果您真的很喜欢偶尔在用餐时摇晃一下，那就去吧！但不要忽视平衡整个饮食习惯的必要性。如果你不喜欢奶昔或者它们让你感到饥饿，那么它们一开始就没有什么神奇之处，你不必喝它们来达到你的目标。
排毒饮食
排毒饮食或清洁已经成为一种流行的方式来清理你的饮食，并通过禁食、茶、草药补充剂等来恢复你的健康。然而，没有研究支持这些方法，有些方法可能对你的健康有害。
此外，对大多数人来说，彻底改变你的饮食并增加太多的限制并不是一种可持续的健康饮食方法。有些排毒补充剂服用起来可能很危险，无论它们听起来多么“自然”。
果汁清洁
果汁清洁剂通常与一系列特定的果汁一起出售，您应该在禁食期间饮用，以排毒身体并开始减肥。
不吃东西而只依赖果汁可能会减少大量卡路里，并且可以与禁食相媲美。
优点
- 水果和蔬菜是营养丰富的食物。
- 尤其是蔬菜汁的热量可能相当低，如果做得好，果汁饮食是减少饮食中大量卡路里的一种方法。
缺点
- 榨汁会去除水果和蔬菜中的纤维。
- 果汁往往是蛋白质和健康脂肪的极少来源 - 两者都支持健康减肥。
- 可能缺乏某些水果和蔬菜中通常不存在的必需营养素，例如钙、维生素 D、铁、锌和维生素 B12。
- 您可能会感到非常虚弱、疲倦和饥饿。
- 只喝高碳水化合物的果汁会导致血糖控制不佳。
外卖
你不需要给你的身体排毒。仅仅增加健康食品的摄入量就足以让你的身体走上正轨。
果汁禁食是高度限制性的，很难坚持，更不用说他们没有教你在净化结束后吃得好。因此，它们可能是持久减肥的糟糕选择。
大师净化
大师级的净化就等于不吃任何东西。
这种方法包括不吃任何食物，只喝一种旨在促进新陈代谢和减少饥饿感的混合物——尽管支持这些说法的研究为零。
饮料本身是混合了枫糖浆、柠檬和辣椒的水。建议您每天至少饮用 6 次，并遵循清洁至少 10 天以获得最佳效果。
优点
- 什么都不吃可以减少很多卡路里。
- 禁食可能有一些潜在的好处。有些人发现它可以提高精神集中度和清晰度，但是，研究并没有证明这一点。
缺点
- 饥饿。你实际上已经超过一个星期没有吃东西，这不仅是痛苦的忍受，而且对每个人来说都不安全。
- 缺乏几乎所有的营养。
- 您可能会感到虚弱、疲倦和饥饿。
- 关于长期减肥成功的知识一无所获。
外卖
虽然出于各种原因（包括宗教）在世界各地实行禁食，但它可能不是减肥的最佳方法。禁食减肥本质上是让自己挨饿以减少尽可能多的卡路里。除非你再也不打算吃东西（这最终会导致你饿死），否则这不是一个可持续的解决方案。此外，它并没有教你如何在你把食物带回画面后管理你的摄入量。
低碳饮食
近年来，为了减肥而减少碳水化合物变得非常流行，许多饮食计划都在探索实现低碳水化合物生活方式的各种方法。
虽然越来越多的研究表明低碳水化合物饮食对某些人可能比低脂肪饮食更有益，但科学家们仍然不清楚是宏观平衡还是饮食中包含的食物类型支持减肥重量（17,18,19,20）。
研究确实表明，吃更多的蛋白质和潜在的脂肪可能有助于抑制渴望和食欲，并以独特的方式支持您的健身目标 (21,22)。
碳水化合物的选择也相当多样化，从蔬菜到食糖。而且他们不是平等的。通常，当人们减少碳水化合物时，他们会从零食、甜点、含糖饮料等“额外食物”中减少大量多余的卡路里。但如果你走得太远并试图消除所有碳水化合物，你可能会减少大量的碳水化合物也是必需的营养。
阿特金斯
Atkins 饮食通常被描述为最初的低碳水化合物饮食计划，由心脏病专家 Robert C. Atkins 在 1960 年代开发。该计划在不同阶段限制碳水化合物，同时强调蛋白质和脂肪。
第一阶段持续两周，是最严格的，从 20 克或更少的碳水化合物开始。然后饮食进入第 2 至第 4 阶段，允许您加入更多的水果、坚果和蔬菜，并慢慢将您的健康碳水化合物摄入量增加到每天 50 克左右。
优点
- 一些研究表明，这种饮食可能是一种有效的减肥方法 (23)。
- 较高的蛋白质摄入量通过降低食欲和支持瘦肌肉质量来帮助减少脂肪。
- 提供了一种重新引入碳水化合物的规模化方法和第四阶段的“维护”方法，以支持更长期的成功。
缺点
- 减少碳水化合物并不适合所有人，尤其是依赖这种能量来源的活跃人士。
- 这种方法限制性很强，可能难以遵循。
- 过快地排除碳水化合物可能会导致头痛、情绪波动、头晕、疲劳和食欲增加。
- 可能会导致饱和脂肪和加工过的红肉摄入量增加，从而对您的健康产生负面影响。
外卖
实际上，我们大多数人的生活并不积极，也不需要像我们经常消耗的那样多的碳水化合物。因此，低碳水化合物饮食对很多人来说是有效且易于管理的。
这真的取决于这种饮食给你的感觉。如果您对低碳水化合物饮食感觉更好并且发现生活方式令人愉快，那就去吧！只要您始终保持卡路里摄入量，偶尔添加高碳水化合物食物就不会破坏您的进步或对您的饮食造成严重破坏。
但是，如果您真的喜欢碳水化合物以及它们带给您的感觉，那么就没有必要将它们限制在如此低的水平来减肥。完全有可能在您喜欢的其他饮食计划上取得成功。
食肉动物饮食
食肉动物的饮食就像听起来一样 - 所有低碳水化合物饮食计划中最强烈的，其饮食完全由动物产品组成。这包括肉、鱼、蛋和某些乳制品。
由于碳水化合物来自任何从地下生长的东西（植物），食肉动物的饮食几乎完全不含碳水化合物。这种生活方式的倡导者表示，食肉动物膳食计划可以帮助治疗抑郁症、焦虑症、糖尿病和关节炎以及其他健康状况。
没关系，没有研究支持这些说法，但这种饮食是由美国前骨科医生肖恩贝克发明的，由于能力问题，他的医疗执照被吊销 (24)。
优点
- 增加蛋白质摄入量并减少含糖食物的摄入量。
缺点
- 限制性极强，难以长期坚持。
- 缺乏纤维、健康脂肪、维生素 A、维生素 C、维生素 E 和其他主要存在于植物性食物中的有益营养素。
- 可能会导致饱和脂肪和加工过的红肉摄入量增加，从而对您的健康产生负面影响。
外卖
不推荐这种方法，也没有研究表明任何潜在的好处都超过了全肉、零碳水化合物生活方式背后的负面影响。
更不用说，仅从动物产品中获取您身体所需的所有维生素和矿物质基本上是不可能的，任何依赖补充剂来满足您的基本健康需求的计划可能都不是最好的选择。
酮
生酮饮食听起来很新鲜，但自 1920 年代以来，它一直是治疗儿童癫痫的一种饮食方法。
免责声明：燃烧脂肪不需要酮症。仅仅减少卡路里也可以帮助您做到这一点！
在酮上，你的大部分卡路里将来自脂肪（大约 60% 到 75%），其次是适度的蛋白质摄入和很少的碳水化合物（不到 5% 的卡路里）。
关于减肥的生酮饮食计划的早期研究很有希望，但到目前为止，还没有表明酮症比计算卡路里更有效。因此，这个计划中最有效的减肥方法仍然需要您跟踪您每天的食物和饮料摄入量。
优点
- 对于那些喜欢丰富、可口的食物并且很难坚持传统的精益饮食计划的人来说，这可能是一个很好的方法。
- 可能有助于降低食欲并支持提高能量水平（一旦达到酮症）(25)。
- 低碳水化合物饮食对糖尿病患者的潜在好处。
缺点
- 可能会感到受限制，可能难以坚持。
- 没有太多关于长期依从性的研究。
- 整个酮流感事件。
- 可能会导致饱和脂肪和加工过的红肉摄入量增加，从而对您的健康产生负面影响。
- 如果您不经常选择营养丰富、低碳水化合物的蔬菜，则很有可能会出现营养缺乏症。
- 弄乱你的血糖水平和酮症，生酮作弊日会变得更加激烈。
外卖
这种生活方式并不适合每个人，尤其是依赖碳水化合物作为燃料的活跃个体（酮并不总是能减少它）。坚持下去可能会很有挑战性，如果你对营养没有很好的了解，那么准备自己的酮餐可能会导致你错过重要的营养。
然而，对于那些似乎无法忍受传统饮食的人来说，增加脂肪摄入量（同时保持卡路里控制）可能是开始减肥的有效方法。这是因为最适合你的饮食，是你可以坚持的！它是否长期保持正确的道路。
最后，似乎不需要酮症来获得低碳水化合物饮食的潜在好处。因此，如果您开始生酮饮食，请专注于实现您的每日卡路里目标，获得良好的营养以充分利用它。
想粉碎你的酮餐准备吗？获取这个免费的Keto 膳食准备工具包 .完整的自定义宏建议、食物清单和菜单规划模板。
南海滩
南海滩饮食以其起源于迈阿密而命名，是一种限制较少的低碳水化合物计划，不需要计算碳水化合物。这种方法由心脏病专家 Arthur Agatston 创建，强调更高的蛋白质和脂肪摄入量以及整体健康饮食。
重点不是消除碳水化合物，而是包括更多优质的全谷物和富含纤维的选择，而不是添加糖和更多加工选择。事实上，在这个计划中，大多数人仍然会从碳水化合物中获得 45% 到 65% 的卡路里——这使它成为一个非常适度的低碳水化合物计划。
此外，健康的不饱和脂肪和瘦肉蛋白优先于饱和脂肪和动物脂肪。
与阿特金斯类似，使用了三阶段方法。在第 1 阶段，碳水化合物食物被大幅减少，然后在第 2 阶段重新引入健康的碳水化合物，然后是维持阶段，让您长期保持健康。
优点
- 强调健康的食物选择。
- 采用长期维护方法。
- 与其他低碳水化合物计划相比，限制较少。
缺点
- 除非使用卡路里控制，否则无效。
- 对于那些过快地减少碳水化合物的人来说，第一阶段可能会导致不良副作用，例如渴望、情绪波动、精力下降、头痛等 (26)。
- 不会教您如何在不可避免的情况下加入欺骗餐/未经批准的食品。
- 不考虑可能因人而异的个体常量营养素需求。
外卖
实际上，南海滩饮食没有什么突破性的，它的方法与一般健康的饮食计划没有什么不同，除了它被分成几个阶段并使用食物清单。因此，如果您喜欢这些食物并且发现很容易坚持每天的卡路里目标，这可能是一种相当有效的减肥方法。
区域饮食
Zone 饮食实际上是最早流行的宏观饮食之一——采用 40% 碳水化合物、30% 蛋白质和 30% 脂肪的方法。
它由美国生物化学家 Barry Sears 博士开发，其根源在于试图通过将您的身体置于所谓的“区域”来减少体内炎症以促进快速减脂。然而，没有任何研究支持这些关于炎症的说法以及这个“区域”是否存在 (27)。
份量的确定使用手眼法（基本上是目测并根据手的大小测量份量）或使用区域块 - 这实际上只是计算每个宏观食物组的设定份量的一种奇特方法。
至于食物的选择。碳水化合物应该是低血糖的，脂肪应该是高单不饱和脂肪，蛋白质应该是瘦的，
优点
- 强调许多健康、营养丰富的食物选择。
- 教授部分控制。
- 高蛋白质摄入量可能有助于减肥 (28)。
缺点
- 如果不吃许多水果和其他健康的高碳水化合物食物，可能会有些限制。
- 不考虑可能因人而异的个体常量营养素需求。
外卖
同样，据我们所知，与遵循任何减少卡路里的饮食相比，这个“区域”、批准的食物或宏观平衡不会让你减掉更多的体重，这并没有什么神奇之处。此外，食物和炎症之间的关系还不是很清楚，该区域声称背后的科学并不真正存在。
话虽如此，使用份量控制和宏观平衡作为重点可以是学习如何在任何饮食中平衡总卡路里的好方法。
注重健康的饮食
有一个健康饮食领域正在出现，它模仿接近“治疗饮食”的东西（或任何旨在改变你的健康、让你的身体更好地运作并导致体重减轻的饮食模式）。
围绕许多这些饮食的科学充其量是不稳定的。这就是为什么他们倾向于相互矛盾也就不足为奇了。在一种饮食中，豆类会引起炎症，而在另一种饮食中，它们可以预防疾病。
更不用说，这些方法中的大多数都不是为了促进减肥。
AIP 饮食
AIP 代表古自身免疫协议。它是更严格的旧石器时代版本，将旧石器时代的方法与旨在减少由“肠漏”引起的炎症和自身免疫性疾病的食物清单相结合。
首先，“肠漏”不是医学术语。更不用说，你的肠道被设计成“渗漏的”——这就是你吸收和消化食物的方式。大多数人在谈论肠道渗漏时所指的是肠道通透性增加，这是由于肠壁受伤或发炎，通常是由于大量饮酒、食物过敏或其他影响肠道健康的慢性疾病，如慢性病、乳糜泻等 (29)。
无论如何，围绕整体肠道健康的关注和研究继续增长，我们知道健康的饮食可能在炎症和肠道健康中发挥作用 - 究竟如何尚不清楚 (30,31,32)。
AIP的基本饮食原则包括避免以下几点：
- 谷物
- 豆类
- 乳制品
- 加工食品
- 精制糖
- 加工油
- 鸡蛋
- 坚果和种子
- 咖啡
- 巧克力
- 茄属蔬菜
- 口香糖
- 人造甜味剂
- 乳化剂和食品增稠剂
优点
- 强调营养更丰富的天然食品可以从许多方面改善您的健康。
缺点
- 缺乏科学依据。
- 减少许多健康食品。
- 非常严格，难以长期遵循。
- 不是为减肥而设计的。
- 不教授包括“欺骗食物”在内的份量控制或平衡。
外卖
除非您患有消化问题并且您的医生同意排除饮食可能是找出刺激您的原因的良好起点，否则不建议您从膳食中排除这么多东西。
对于减肥，你不可能坚持这样一个严格的计划超过几周才能看到结果。 Additionally, there is no scientific reasoning to do so in order to drop pounds.Alkaline Diet
The Alkaline diet stems from the theory that you can alter the PH of your body through food—increasing or decreasing your susceptibility to disease. This includes eating less acid-forming foods like meat, poultry, fish, grains, eggs, and alcohol, and consuming more alkaline foods such as fruits, nuts, legumes, and vegetables.
Advocates for this method suggest you test your body's PH levels using urine test strips since your body excretes metabolic waste through urine to help tightly regulate your blood PH levels (30,31).
Food choices may alter PH levels in your urine, but it doesn't exactly translate into your blood PH or negatively impact your health. If the PH of your blood were to change outside of its normal range (7.36–7.44), it would be fatal - and this only occurs in serious medical conditions like ketoacidosis (32,33).
Additionally, research suggests that cancer and other diseases are not restricted to acidic only environments. So even if you could regulate your body's PH in this way, it doesn't mean you reduce your risk of all disease (34,35).
Pros
- Promotes eating more nutritious, whole foods.
Cons
- Little science backing to these claims.
- Cutting out meat, dairy, seafood, eggs and grains can cause you to miss out on beneficial nutrition.
- Not designed to promote weight loss and no focus on calorie or portion control.
The Takeaway
It is not really possible to change your body's PH levels through foods and beverages (that we know of). However, this diet does encourage more nutritious, whole foods which can benefit your health in many different ways.
If looking to follow this plan to lose weight, it does not hold any advantage over tracking your calories.
Anti Inflammatory Diet
Inflammation is a natural process your body uses to heal itself from harm. It can be good, in terms of wound healing, or bad, in terms of chronic disease.
Emerging research (done mostly on mice, not humans) suggests that diet and lifestyle can potentially impact certain types of inflammation and increase your risk for chronic disease (36,37).
The problem is that it's not well understood how food impacts inflammation exactly. In fact, most people have no idea what inflammation is or how it works and scientists are just beginning to understand the connections between metabolism and the immune system.
Regardless, eating a nutritious, balanced diet does still play a major role in improving and maintaining good health (38).
There also isn't any research to suggest that inflammation plays a part in your ability to lose weight. It's more like weight loss itself (through eating less) can reduce inflammation markers, potentially more so than food choices (39,40).
Pros
- Celebrated anti-inflammatory foods tend to be nutrient-rich and support better health.
- Cleaning up your diet can often help cut out excess calories.
Cons
- More research is needed.
The Takeaway
All nutritious, whole foods we are designed to eat are likely anti-inflammatory.
Your health is the product of everything you’ve done thus far in your life and eating certain foods will not reverse/combat inflammation, aging, or disease, or overhaul your diet and lifestyle.
Following any nutritious diet, including an AIP diet, is certainly going to have some potential health benefits. However, if you are looking to drop pounds, the amount of food you eat is still more important than the type.
Low FODMAP Diet
There is a certain strain of carbohydrates found in a variety of foods that have recently been linked to potential digestive issues in some people - specifically those with irritable bowel syndrome (IBS) (41,42).
FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides And Polyols) are a type of pre-biotics notorious for causing bloating, gas, and diarrhea. A FODMAP diet uses elimination and reintroduction to determine which of these specific types of foods are causing the issue.
However, this doesn't apply to everyone and it likely won't help you debloat or "get a flat belly" if you don't have IBS. It's also not an effective approach for weight management since it has little to do with portion control.
Pros
- May be beneficial for those diagnosed with IBS.
Cons
- Does not focus on food quantity or nutrition in any way.
The Takeaway
If you are suffering from GI distress, speak with your doctor before trying any elimination diet on your own. These diets can be restrictive and hard to follow, causing you to miss out on beneficial nutrition.
Additionally, elimination diets like this aren't designed to help you lose weight.
MIND Diet
The MIND diet is a mash-up of Mediterranean and DASH diets and stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. Researchers designed the MIND eating plan with the intention to support brain health and reduce the risk of dementia and Alzheimer's (43).
It emphasizes high amounts of nutrient-dense foods like fruits, vegetables, and whole grains, and healthy fats like nuts, seeds, and fatty fish.
Both the Mediterranean and DASH diets have been heavily supported by research as a way to promote good heart health and they may also support weight loss through a balanced meal plan (44,45). Regardless, a MIND diet will only result in pounds lost with controlled portions.
Pros
- Emphasizes a nutritious, balanced approach to eating backed by science.
- May support brain health and heart health.
- Uses food lists and suggested servings to emphasize portion control.
Cons
- Still need to count calories.
The Takeaway
Although not necessarily designed for weight management, eating a healthy balanced meal plan like the MIND diet can support your fitness goals by increasing your nutrition intake. Not to mention both the DASH and Mediterranean diets have been used successfully in weight loss studies.
This method could be a great way to improve your health and support losing weight if portion control is followed.
Lifestyle Diets
The following programs are bucketed into a category I like to call "lifestyle" because the focus is less on quick results and more on changing your eating habits for the long haul. Moreover, a lot of these plans also take into consideration improving overall health and wellbeing, not just weight loss.
You may find that each of these diets are really just variations of one another. And that's because healthy eating isn't a great mystery. We know and have always known that nutrient-dense whole foods are good for your health.
Where they really differ is in the claims they make and whether or not they can be truly backed up by science.
Blood Type Diet
Eating for your blood type became popular more than 20 years ago and is based on the philosophy that different blood types are linked to our ancestors' genetic traits, including which type of food they thrived on.
There are four blood types and each is associated with a different suggested eating pattern.
- Type A - mostly plants, with no red meat.
- Type B- plants, some dairy, and certain meats (everything except chicken and pork). No wheat, corn, lentils, and tomatoes.
- Type AB:seafood, tofu, dairy, beans and grains. No kidney beans, corn, beef or chicken.
- Type O:meat, fish, poultry, fruits and vegetables. Limit grains, legumes and dairy.
Research does suggest a possible link between blood type and risk for certain diseases, however, there are no studies indicating that what you eat plays a role (46). Additionally, the claims that eating for your blood type can help you lose weight, are not backed by any science.
Pros
- Emphasizes nutritious, whole foods
Cons
- Little to no scientific backing
- Eliminates some nutritious foods for certain blood types
- Doesn't consider portion control or personal health needs
The Takeaway
Besides the fact that there is no research to support this approach, we are much more diverse in our personalized health needs than our blood types can predict. This diet does not account for individual health conditions, food allergies, fitness needs, or other factors that can determine what is truly healthy for each of us.
That being said, there isn't any harm in trying this diet. If you are curious about eating for your blood type, go for it. Just remember to pay attention to what makes you feel good, your taste preferences, and calorie needs to be successful.
Clean Eating
Clean eating is an approach that involves focusing on more whole foods while eliminating or cutting back on processed foods and artificial ingredients.
While there are no "dirty" foods that are unsafe to consume, there are some potential benefits to cleaning up your diet in this way.
There is a small amount of research that supports the use of quality food choices in promoting more weight loss over calorie control alone, but more research is needed to understand exactly what is going on (47,48).
We do know that whole foods tend to be more nutritious than processed, and in some cases can help you cut out excess calories from added sugar and fats. Additionally, following a nutritious diet may help you manage your hunger, mood, and food cravings (49,50,51).
Pros
- Cutting out processed foods and increasing your intake of fresh fruits and veggies can be a great way to support your health and potentially weight loss.
Cons
- Can require a drastic change in eating habits for some people.
The Takeaway
Cutting out processed foods and increasing your intake of fresh fruits and veggies can be a great way to support your health and potentially weight loss through good nutrition. You just don't have to restrict everything all at once, especially if your eating habits aren't that great from the start.
Focus on hitting your daily calorie goal and adding in more nutritious foods that you enjoy.
Want to kick start your ideal clean eating meal plan now? Use this free Meal Prep Toolkit for Clean Eating - complete with daily calorie recommendations, food lists, and menu planning templates.
DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension and a DASH diet is commonly used in individuals who suffer from high blood pressure.
A DASH eating plan restricts high sodium foods while promoting high-potassium foods and nutrient-rich foods that support heart health like whole grains, fruits, vegetables, healthy fats, and lean proteins.
Heart-health benefits aside, many have found that the healthy eating patterns and portion control recommended by the DASH diet can also support losing weight (52,53).
Pros
- Promotes intake of nutritious foods
- Uses calorie control and strategic food portioning
- Promotes heart health
- Backed by research
Cons
- Requires some meal planning and basic understanding of nutrition to follow
The Takeaway
A DASH diet is a nutritious, balanced approach to improving your heart health and supporting weight loss for many people.
However, if you aren't in the habit of measuring and portioning out all your meals, you can still get results by tracking your overall daily intake and resorting to more DASH approved foods.
Intermittent Fasting
Intermittent fasting is really just a fancy term for your daily eating pattern. It involves restricting your intake to only certain time periods each day and building your workouts around these eating windows accordingly.
For example, many people will use the 16:8 method, where they fast for 16 hours (usually overnight and the following morning) and then are allowed to eat during an 8-hour window. Other versions involve full-day fasts like the 5:2 method, where you fast for two days per week.
It is theorized that skipping meals in the morning and working out fasted may help you burn fat more efficiently. However, there isn't any research to suggest that when you eat or how often you eat has a big impact on your ability to lose body fat (54,55,56,57,58).
No surprise here, fasting and restricting your eating can help you cut calories more easily, which is exactly how people get results with this approach. And likewise, it is also possible to gain weight on these diets if you overdo it when you do sit down to eat.
Pros
- Might help cut calories.
- Provides a routine to follow that might help build habits/help you stay consistent.
Cons
- Does not focus on food quality and nutrition needs.
- No emphasis on portion control or calorie intake directly.
- Working out fasted is not desirable for everyone.
- Skipping meals may increase hunger levels, mess with your mood, and cause overeating at your next meal.
The Takeaway
There is nothing special about the act of fasting or intermittent fasting (besides calorie restriction) that promotes more weight loss than other approaches.
If you're someone who would benefit from some structure or routine when it comes to your eating, something like intermittent fasting might help get you set up on a better eating schedule to help you cut calories.
But on the flipside, if you find this style really messes with your appetite control, energy levels, mood, etc, you might just want to stick to your normal eating routine and track your daily intake.
Mediterranean Diet
The Mediterranean diet follows an eating pattern similar to the types of foods one would find in countries surrounding the Mediterranean sea—like fish, olives, tomatoes, fresh fruits, veggies, whole grains, and small amounts of meat, dairy, and wine.
Through high intake of mostly nutrient-rich, whole foods, the Mediterranean approach has been linked to numerous health benefits, especially heart health (59,60,61,62,63). It has also been strongly linked to weight management, as the moderate amount of healthy fats in the plan are thought to promote satiety and adherence to the plan (64).
However, opting for a Mediterranean meal plan alone won't necessarily result in pounds lost. Yes, it can help you cut out a lot of excess calories from processed foods, but without paying attention to your serving sizes, you won't get the results you're looking for.
Pros
- Promotes intake of nutritious foods.
- Promotes heart health.
- Backed by research.
Cons
- Does not emphasize portion control directly.
The Takeaway
If you enjoy richer tasting foods, like healthy fats from olives, avocados, and olive oils, and want a nutritious, balanced approach to eating, a Mediterranean diet may be a good fit for you. Just remember to pay attention to how much you are eating, along with the what.
Paleo
A Paleo diet follows the basic principle of “eat foods a caveman would eat.” This whole-foods approach would include plenty of healthy fats, proteins and produce, and exclude more modern foods like grains, dairy
Paleo also emphasizes grass-fed, sustainably caught, and free-range options, similar to the type of protein options a caveman would hunt or gather.
However, the research behind this theory is far from conclusive.
Pros
- Focuses on nutritious, whole foods
- Helps cut out excess calories from processed foods and grains
- Tends to be higher in protein which may support weight management
Cons
- Eliminates some nutritious food options that might not be necessary to exclude
The Takeaway
A well-executed Paleo diet is one way to focus on more
Because processed foods are eliminated, a Paleo diet may lead to natural calorie control and better macros, helping to increase intake of protein and healthy fats while slightly cutting back on carbs. However, paying attention to how much you consume on a regular basis still applies to achieve your desired results.
Interested in going Paleo? Get everything you need to crush your nutrition and fitness goals with this free Meal Prep Toolkit for Paleo eating.
Pegan Diet
Pegan is a mash-up of paleo and vegan. At first glance, this might sound confusing considering Paleo is heavy meat and fish whereas Vegan is none. In reality, this diet is neither paleo nor vegan and is just another fancy way of saying plant-based eating, with an emphasis on whole foods.
Unlike paleo though, Pegan still allows for legumes and small amounts of processed sugars, oils, and grains.
When it comes to weight loss, there are no studies looking at how effective Pegan is.
Pros
- Promotes nutritious, whole foods
- Helps cut out excess calories from processed foods and grains
- Slightly less restrictive than Paleo or Vegan
Cons
- Uses unnecessary food restrictions like eliminating certain whole grains and legumes
The Takeaway
While the name Pegan may be unique, this style of eating is not. It seems to be another approach to emphasizing whole foods and quality, sustainable proteins while getting you to eat more plants. This is also called a balanced, healthy approach.
This may be a good model to look at as a starting place for improving your diet, but if you enjoy some of the "forbidden foods", know that you can still include them and lose weight if you are counting calories.
Pescatarian
A Pescatarian diet is also often considered plant-based because it looks a lot like a Vegan diet but with fish included. Sometimes eggs and dairy will also be allowed, but no meat or poultry.
This approach gives you all the benefits of a plant-based diet with additional protein options and notable sources of omega 3 fats from fatty fish and seafood.
Pros
- Promotes nutritious, whole foods
- Includes nutrient-dense proteins like fish
- May support heart health and brain health
Cons
- No research suggesting this plan is better than others
The Takeaway
Personal preference is king when it comes to choosing your meal plan. If you enjoy a Pescatarian model, then have at it! This is a great way to include lots of nutritious food choices to support your health and weight loss goals.
As long as you opt for nutritious foods you enjoy and control your calories, you're on the best meal plan for you.Plant-Based Diet
The term plant-based is used frequently, but it doesn’t necessarily describe just one style of eating. Plant-based really just means the bulk of your food choices come from plants. It does not necessarily mean Vegan, although most interpret plant-based in this way.
Plant-based foods (anything that grows out of the ground) include fruits, vegetables, beans, legumes, nuts, seeds, and grains.
Plant-based diets have been linked to longevity, reduce risk of chronic disease, and better weight management (66,67,68). And research continues to emphasize the importance of these foods for our health and nutrition intake.
But this doesn't mean that meat and dairy are bad for you. Many animal-based foods can offer health benefits and essential nutrition that support your weight loss goals—specifically high amounts of protein, zinc, iron, calcium, and vitamin B12. There is also no research proving 100% plant-based diets are better than a balanced, healthy meat-based diet that includes plenty of plant foods. It just depends on the person and personal preference!
Just as you can eat a poor quality meat-based diet, it is also possible to eat a poor plant-based diet. After all, french fries and Oreos are technically Vegan. Additionally, balancing your macros (especially protein) can feel more challenging on a 100% plant-based diet (even more so if you are following a whole-foods, plant-based program).
Pros
- Can include high intakes of nutrient-dense foods
- Supported by research
Cons
- Does not teach macro balance or calorie control directly
- Plant-based is a loosely defined term
The Takeaway
Yes, eating more plants can be good for you, as long as they are the right type. But this does not mean 100% plant-based is the best solution for everyone. Unless of course, that is the type of food you enjoy eating most and can stick to long term.
To get the benefits of this diet, be sure to include plenty of quality whole-food plants in your day, and balance the remainder of your choices accordingly. And of course, pay attention to how much you consume!
Tom Brady Diet
Tom Brady's ultra-restrictive meal plan consisting of alkalizing foods and no nightshades became trendy a few years ago. But as it turns out, he has loosened the reigns a bit and now follows a more balanced approach to healthy eating (69,70).
Brady now drinks plenty of water, and loads up on fruits, veggies, and nutritious whole foods that support his athletic performance.
He's also supposedly added cheat meals back in (like pizza), which allow him to maintain his sanity and followed a true maintenance approach to healthy eating long term.
Pros
- Emphasizes nutritious, whole foods
- Supports athletic performance
- Uses balance and portion control
Cons
- His previous diet was extremely restrictive and lacked scientific backing
The Takeaway
It is common for a lot of us to turn to our idols or fitness inspiration and want to mimic what they eat in hopes of achieving similar results. But the thing is, we are all very different in our individual nutrition needs, and what works for Tom Brady won't work for everyone.
Being too restrictive with your food can only work for so long. At some point, you will need to learn how to balance your taste preferences, incorporate healthy foods you enjoy, and practice proper portioning.
Vegan
Veganism represents the strictest form of plant-based diets that eliminates all forms of animal products including, meat, seafood, dairy, eggs, and animal-based ingredients.
While there are many reasons people try Vegan, including humanely raised, sustainability, and health, there also seems to be some potential weight loss benefits to this lifestyle.
Plants tend to be nutrient-dense, meaning they are low in calories and high in nutrition. This makes them a valuable food group for any dieter. And when done right, a well-planned Vegan menu can help you shed pounds (71,72).
However, there is no research looking specifically at Vegan over diets that just include high amounts of plants, so the jury is still out on whether or not Vegan offers advantages over a mixed -diet approach.
Pros
- Increased intake of key nutrients like fiber, vitamin A, vitamin E, potassium, etc.
Cons
- Can be challenging to get high amounts of protein, zinc, iron, calcium, DHA omega 3 fats, and vitamin B12 found in animal-based foods.
The Takeaway
Veganism is nothing more than a food preference. If you enjoy eating plants and feel best on a Vegan diet then go for it! As long as you choose nutritious foods and manage your portions, weight loss will happen.
But if you hate Vegan food and are having a hard time sticking to it, don't. There is nothing special (that we know of) that makes Vegan better than any other calorie-controlled diet for losing weight.
Looking to go Vegan? Here's your free Meal Prep Toolkit for a 100% Plant-Based Diet . Complete with everything you need to improve your nutrition and lose weight.
Vegetarian
Vegetarian is similar to Vegan, focusing almost entirely on plant foods while eliminating meat and seafood. Unlike Vegan, a Vegetarian diet allows for eggs and dairy.
Just as with other plant-focused diets, going Vegetarian is one way to improve your nutrition and support weight loss (71,72). However, the amount you consume still has the largest impact on getting results.
Pros
- Increased intake of key nutrients like fiber, vitamin A, vitamin E, potassium, etc.
- Including some dairy and eggs can help you get higher protein intakes compared to Vegan.
Cons
- Lacking in important omega fats found only in seafood
The Takeaway
It is possible to have a nutritious Vegetarian diet as well as a not so great one. Just because something is Vegetarian doesn't mean it is healthy or going to help you drop weight—take cheese pizza for example. Thus, going Vegetarian alone is not going to guarantee improved health or weight loss.
If choosing this lifestyle to achieve your goals, be sure to find nutritious vegetarian options you enjoy and keep serving sizes in check.
Whole Foods Diet
A Whole Foods diet is a lifestyle approach to eating that emphasizes more whole foods and less processed foods. This includes choosing more options that closely resemble how they are found in nature, with few ingredients, and little to no artificial ingredients or preservatives.
However, sticking to only whole foods can be challenging and isn't necessary to achieve good health. Not all processed foods are bad and having the occasional, highly processed option likely won't harm you. Moreover, eliminating too many things can cause you to be too restrictive, leading to food cravings and inevitable diet failure.
Also, most restaurants and ready-made options wouldn't fit into this diet, so you'd likely have to meal prep a lot of your food or stick to raw options.
Lastly, just eating whole foods alone won't cause you to lose weight or automatically improve your health, you'll still need to pay attention to your macro and micronutrient intake to get the most out of your food.
Pros
- Emphasizes nutritious, whole food choices
- May increase intake of vitamins, minerals, and fiber
- Can help you cut back on added sugar and processed foods
Cons
- Does not emphasize calorie control or macro balance
- Hard to follow long-term
The Takeaway
Following a whole-foods approach to healthy eating can be one of the best options to choose, especially when you incorporate calorie and micronutrient intake. Just make sure you aren't too restrictive and don't get into the habit of demonizing certain processed foods that you enjoy from time to time.
So... What is the Best Weight Loss Diet?
It can be extremely tempting to jump on the bandwagon of the latest diet craze, especially those promising extreme results in a short amount of time. However, when it comes to losing weight, following a healthy, balanced diet made up of foods you enjoy is your best bet.
Consistency is key, and the best way to stay consistent is to enjoy the process.
This means learning how to balance your favorite cheat foods with long-term calorie control and nutritious food choices. It takes a bit of time, and trial and error, but with enough practice you will get there. Just keep at it!
When it finally clicks, you'll be much happier and better off than going through the constant cycle of one crazy diet after another.
A great way to set yourself up for success on any diet is with coaching from experts, food lists, tracking and goal-setting tools, and workouts proven to burn fat.
Get all of that for FREE in this Ultimate Weight Loss and Healthy Living Guide. Download your guide here!
