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Fad diets have been around for many years and continue to emerge. Popular diets generally appear in lay books and publications as opposed to conventional medical literature, therefore coming to the attention of the public prior to scientific validation. This makes it increasingly difficult to answer questions regarding safety, efficacy, and other aspects concerning these particular diets. Beware of the diet-books, these are often written in a seemingly professional manner but more often contain hype, half-truths, and questionable interpretations of biochemistry.
The Atkins Diet: A hotly debated diet in recent years.
Good: The scale will go down if you follow the Atkins Diet, and that is even with eating meat, cheese, eggs, and butter. A recent study published in the New England Journal of Medicine indicates that after 6 months, people following the Atkins Diet lost 15 pounds versus seven pounds lost by those on a conventional high-carbohydrate and low-fat plan.
Bad: After one year, the same study found no significant difference in weight loss between the Atkins group and the conventional dieters. In addition, Atkins also recommends avoiding certain vegetables and fruits, which are important sources of vitamins, minerals, and fiber. The Atkins Diet also promotes many foods that are high in saturated fats, which goes against most long-term medical wisdom.
Bottom Line: Some patients have lost weight, but there may be some potential risks with this program. Severe carbohydrate restriction will make your weight go down, but you are losing water as well as fat. Plus, the program is difficult to sustain. Atkins states that despite eating all the dietary fats people want, they can still lose up to 4 pounds per week of almost all fat and no lean tissue. This creates a caloric deficit of almost 2000 calories per day and is impossible based on the principles of physiology. This may be a diet to try for a few weeks to get started on a weight loss program, but look for a more middle of the road approach to help sustain your weight loss program. The long-term health effects of this weight loss approach are still unknown.
The South Beach Diet: Millions of dollars in books sold and a frequent topic of conversation.
Good: The meat, cheese, and egg cravers will enjoy this program. As in the Atkins Diet, dieters are allowed to indulge in high fat foods.
Bad: In the beginning, you eliminate carbohydrates from bread, potatoes, pasta, baked goods, candy, ice cream, alcohol, cookies and sugar. Sure you will most likely lose weight, but most people don't do well going cold-turkey on such favorite foods and snacks.
Bottom Line: The weight loss claims sound great but do not make sense. During the first two-week phase, the South Beach Diet says you will lose from 8 to 13 pounds. Remember now, like the Atkins Diet this is water also, not just fat. To lose 13 pounds of fat in 2 weeks, one would have to burn an enormous amount of calories per day, something like the equivalent of running a marathon once a day.
The Zone: This diet plan is still popular and was a Hollywood favorite in the past.
Good: By utilizing more functional portion sizes to limit food intake, this plan is easier to follow and has been effective for some people.
Bad: The Zone is described as a metabolic state that can be achieved by following a diet that divides calories into 40% carbohydrates, 30% protein, and 30% fat. The rationale behind the Zone is that simple sugars and foods with a high glycemic index increase insulin production, which in turn promotes weight gain. This plan is a very low calorie diet that is disguised by a lot of hype. The energy content of the recommended diet is only 850 calories, which can easily lead to weight loss due to the intake of low amount of calories, not the proposed "zone" described in the literature.
Bottom Line: For a short time this plan may be effective, but due to how stringent the plan is it would be difficult to maintain for any length of time. The Zone program also has related products that come with it, which appear to be more of a gimmick to get a person to eat less.
Sugar Busters: The book was a best-seller a few years ago.
Good: Some people with diabetes may benefit from some of the information.
Bad: This plan focuses on eliminating foods that have a high glycemic index (i.e. foods that the body quickly converts to sugar, leading to an insulin surge then a sharp insulin decline). This information can be useful for some people, but if one is to be realistic, the original Sugar Busters publication listed carrots as a high glycemic food to avoid. Do carrots really make us fat?
Bottom Line: The book contains quite a few health claims, most of which are questionable interpretations of biochemical and physiological pathways in the body. Most health experts agree that decreasing sugar intake is a good thing, but it is not the only substance that causes weight gain.
Eat Right 4 Your Type: Has some devoted followers.
Good: It is good to know your blood type. Some of the diets within this program recommend total calorie reduction, minimizing sugar, and promote healthier fats, which most health experts would agree is a healthy approach.
Bad: The author claims that certain proteins found in food called lectins, interact differently in people depending on their blood type. The author then proposes that this response can increase the risk for a host of diseases. For example, people who are blood type A should eat only a vegetarian diet and only perform gentle exercises. There is no scientific basis for this theory.
Bottom Line: It is hard to believe that it is your blood type that is causing your weight gain, and not your caloric intake, but that is what this book promotes. Invest your efforts toward a more manageable and sensible weight loss program.
What's Best for You: There is little doubt that a person could lose weight by following one of the diets plans discussed above. The weight that is lost will not be a result of eliminating a particular food group or maintaining any particular zone. People do not violate the laws of thermodynamics, so a program that leads to weight loss must decrease energy intake when compared to energy output. One of the problems with the programs outlined is that despite a potential for short-term weight loss, long-term health may be compromised if less healthy foods are consumed.
One thing most fad diets have in common is that they do not incorporate exercise as a key component for weight loss, and they focus on short-term results, not long-term.
If you are interested in a solid and effective approach to your own weight loss issues, it may be worth your time and effort to consider the following points.
Be Prepared: It would be very difficult to maintain any type of sensible eating plan if all you had in your cupboards was chocolate. Preparation is a key element, so plan ahead and when you get hungry you will have the proper foods to eat or prepare.
Get a Physical: This is always a good idea. Your personal physician can be a great help in assessing your physical health, which exercises are best for you, and helping you plan your overall strategy.
Create Long Term Goals: It is most beneficial to make a road map to success for you to follow. Take a look at the big picture, and create some attainable and realistic goals. The small steps you make during your weight loss journey should be documented and always fit into the big picture.
Follow a Moderate Eating Plan: Your doctor or nutritionist can help with this. Many people have success following a moderate plan based on 50% carbohydrate, 25% protein, and 25% fat. The plan is based on food exchange groups and is relatively easy to follow. Remember though, you must be prepared ahead of time, so make your list and get to the grocery store. Click here for a copy of the 50-25-25 meal plan.
Exercise: Few programs mention that when you begin to restrict calories, your metabolism begins to slow down. The only way to reverse that trend is to begin to exercise, and a combination of aerobic and strength routines is the best.
Supplements: The use of dietary supplements can be a benefit when incorporated into a weight loss program. It is wise to avoid the stimulant type of products; instead look for formulas that provide a balance of vitamins, minerals, and botanicals, provide antioxidant support and promote insulin sensitivity.
Final Thought: Although it is vogue to be "anti-carbohydrate," successful weight loss is about calories, not carbs. A successful weight loss program is built on long-range goals, and a manageable multifaceted approach that includes commitment, preparation, and exercise. No one ever said losing weight is easy, but the hardest step is often the first.
These statements have not been evaluated by the Food and Drug Administration. These statements and products are not intended to diagnose, treat, cure, or prevent any disease. As with all nutritional supplement programs, please consult your personal physician or health care provider about any of the recommendations or suggestions made on this site.
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