Popular Diets Reviewed – Hype or Not?
Some might call Northern Americans obsessed with dieting and weight. Weight, whether it be the weight loss or weight gain of celebrities plastered all over gossip magazines and entertainment news shows to the “obesity epidemic” we hear about every night on the evening news, it’s no wonder dieting is on our mind.
And, just as you hear about one popular diet endorsed by another celebrity, another hot new diet comes out. With so many diets crowding the shelves of bookstores, it can be hard to separate myth from magic. Even if you hear repeatedly from health experts that no diet offers the perfect solution or magic bullet and that good old fashioned eating less and moving more still takes the prize – you may still be tempted to try the latest diet fad.
This article reviews 4 popular fad diets and breaks them down into pros and cons. The goal is to give you the information you need to make an informed decision and hopefully pick the healthy route to managing your weight. Fad diets rarely produce long lasting results and while there are many good programs out there, you have to sort through a lot of not-so-good programs. Before choosing any program, it is wise to check with your health care provider or consult a registered dietitian.
1. Atkins New Diet Revolution
Premise: high protein, low-carbohydrate. Claims that carbs are responsible for insulin resistance and thus, weight gain. Claims restricting carbs while eating mostly protein will alter the body’s metabolism to burn more fat and gain muscle mass.
Pros: I honestly can’t think of any major benefits of this diet other than you get to enjoy fatty foods that might have otherwise been off limits! A few small pros… this diet, despite it’s eat as much high protein foods as you want, actually ends up being low-calorie, leading to weight loss. Many people report feeling satiated.
Cons: Low-carb diets are simply hard to follow – who can realistically avoid bread, pasta and fruit for the rest of their lives? This diet also ignores decades of science that proves fruits, veggies, beans and whole grains are disease fighting foods. There is a reason Atkins recommends a vitamin/mineral supplement. Fruits, veggies and whole grains are excellent sources of vitamins, minerals and fiber.
This diet can be dangerous for people with certain medical conditions such as kidney disease, heart disease or diabetes. Health experts warn against rapid weight loss which is usually seen at the beginning of high protein/low-carb diets (mostly due to water loss). And, while more weight loss is observed at the beginning than in low-fat diets, weight loss is typically the same as low-fat diets at the end of a year. More research is needed on the long-term effects of high protein/low-carb diets. Weight re-gain will most likely been seen when you re-introduce carbs as well.
My advice: skip this one altogether and adopt a diet you can live with for life and one that promotes healthy, balanced meal planning.
2. The South Beach Diet
Premise: modified high protein, low carb divided into phases. The first phase restricts most carbohydrates, the second re-introduces “good” carbs using the glycemic index as a guide and third allows all foods in moderation. The South Beach Diet claims that the faster carbs are digested, more weight is gained.
Pros: While the first phase is low in carbs, it emphasizes lean protein choices and heart healthy fats. The second and third phases promote fruits, veggies and whole grains. This diet is also a low-calorie diet which is the real reason for weight loss. They also promote regular meals and a healthy dessert.
Cons: The first phase is too low in carbs and results in rapid weight loss. The glycemic index, while good in theory can be hard to put into practice. It is good when used as a general tool for choosing healthy carbs but not as practical considering the glycemic index of foods changes according to how they are cooked and what is eaten with them.
My advice: skip the first phase and stick with the second and third which promote realistic and healthy practices.
3. Calorie and Portion Controlled (e.g. NutriSystem, Jenny Craig)
Premise: use pre-packaged calorie and portion controlled meals for 2-3 meals per day. Meals and snacks are purchased through the program.
Pros: Easy to follow and convenient while re-training the eye and stomach about portions. Some also offer support and lifestyle changes are encouraged. Meals are typically balanced and healthier desserts are included.
Cons: Buying meals can be expensive and meals may become boring, possibly setting you up for yo-yo dieting. These diets also ignore one important part of weight management – learning how to prepare healthy and tasty meals at home along with how to eat healthy when dining out. The transition from pre-packaged meals to home preparation once weight is lost can be difficult for some people.
My advice: use programs like these for a short period of time if meal preparation overwhelms you or for motivation (you will most likely see results). Then transition into learning how to prepare your own healthy meals. Another alternative: try using meal replacements such as Lean Cuisine or Healthy Choice a few times a day while preparing at least one meal per day.
4. Master Cleanse (aka Lemonade Diet)
Premise: detox diet made popular by celebrities such as Beyonce - for a minimum of 10 days you drink a lemonade mixture with maple syrup and cayenne pepper. After that, it recommended to ease back into solid foods by consuming vegetable and juice drinks and soup. The diet claims to eliminate toxins and “rest the gastrointestinal tract,” leading to increased energy, metabolism and fat burning.
Pros: really not many pros here other than a periodic fast may help motivate people to begin a healthy weight loss program that involves balanced meals with whole foods. The diet does at least give some suggestions on how to reduce intake of high-fat, highly processed foods.
Cons: there really isn’t enough evidence that detox diets actually cleanse – your body takes care of that itself (thanks to your liver, lungs and kidneys). You are essentially on a very low calorie liquid diet and starving your body which may be dangerous for some. Any weight loss seen is most likely water weight and will return with a normal meal pattern. Many people report increased cravings, headaches and lack of energy. This diet also lacks protein, vitamins and minerals and not to mention it would be incredibly hard to stick with.
My advice: skip it and save fasts for religious purposes. If you want to feel healthy and energized – stick with fruit and vegetable based meals that are supplemented with lean protein, whole grains and healthy fats.
Please note: The information in this article is not to be followed as medical advice, diagnosis or treatment. Please consult with your physician or primary health practitioner for information regarding your own personal health and necessary treatments.
