Popular Diets Under the Microscope

The Atkins Diet has been around for 30 years but has recently gained much popularity. Dr Atkins' New Diet Revolution recommends reducing carbohydrates in the diet because, according to Atkins, carbohydrates raise blood sugar levels in the diet and increase the production of insulin. Atkins says that when the body produces too much insulin, the body stores carbohydrates as fat.

However, excess insulin is not caused by eating too many carbohydrates but by being overweight, which is a result of consuming too many total calories and doing little physical activity.

Part of Atkins' low-carbohydrate approach involves the process of ketosis – the overproduction of ketones, a by-product of fat metabolism. According to Atkins, when there are less carbohydrates for the body to use as fuel, ketosis encourages the body to burn fat. Ketosis is an unhealthy condition that can damage the kidneys and is associated with diabetes.

What do you eat on this plan?
The Atkins Diet encourages the consumption of proteins and fats with minimal carbohydrates. This means that, on the plan, you could have sausages and eggs for breakfast and a hamburger, without the bun, for lunch. Dinner could include a steak and salad, without potato or other high-carbohydrate vegetables.

For many people, the plan is an invitation to gorge on fats and proteins. There is, however, a list of foods in the book that are off-limits and many people find that it is incredibly difficult to stay with a program that doesn't include carbohydrates.

Ultimately, the diet provides 1200 to 1500 calories, the amount recommended by experts for a weight loss of one to two pounds per week. However, many dieters see a more dramatic weight loss in the initial stages because of heavy fluid losses.

What's the verdict?
The jury has been out on the Atkins Diet for a while now. One recent study suggested that a small number of obese women were more successful at losing weight on this plan than a low-fat diet. However, the women had difficulty sticking with the program over the long-term. Larger studies are required for more conclusive clinical evidence.

Eliminating or radically reducing one group of nutrients, such as carbohydrates, from the diet can have ongoing negative health consequences. Reduction of carbohydrates can result in a lack of energy or fatigue. Not enough fiber in the diet can cause constipation. The Atkins Diet recommends treating constipation with laxatives (not something that we at CalorieKing.com would recommend). Skipping fruit or vegetables also means that you are missing out on vitamins, minerals and antioxidants, all of which are essential for good health.

The Calorie King says: Give this a diet miss if you want to look after your long-term health. Eating a diet high in fat while eliminating or severely restricting whole grains, nutrient- rich fruits and vegetables is not a healthy practice. Additionally, when you deprive yourself of basic nutrients and taste sensations, your mind and body rebel and a rebound in binge eating episodes can occur.

Detoxification has become a popular way of losing weight, with the added promise of better health. In some instances, detoxification has been said to relieve a range of everyday symptoms, including headaches, fatigue, constipation, bad breath, joint pain and even anxiety.

Detox diets claim to help eliminate toxins in the body by excluding fats, red meats, caffeine, alcohol, dairy foods, food additives and chemicals from the diet. Sometimes, wheat is also excluded.

What do you eat on this plan?
Many detox diets involve a level of fasting. Depending on the plan, you may consume juices, fruits, vegetables or certain types of grains while fasting. Many detox plans include the use of specific products, which may be derived from herbs or other so-called "natural" ingredients, and have a laxative or diuretic effect. (Keep in mind that the FDA does not regulate herbs or other natural ingredients, so these products escape the rigorous review products that drugs are subjected to).

The amount of time you are required to stick with a detox diet varies from program to program. Some detox diets offer a quick, two-day, weekend clean-out approach, while others are more gradual and can last for up to a month or six weeks.

In many instances, once you have completed the fast or cleanse, you are generally required to stick with a "clean" diet (i.e. no alcohol, caffeine or red meat).

What's the verdict?
According to Environmental Nutrition, it is not really necessary to clean out our systems on a regular basis. In fact, the body has its own, built-in detoxification system to filter out waste and toxins. There is little scientific evidence to prove the benefits of detoxing.

Some people experience a range of symptoms while on a detox diet, including headaches, stomach aches, constipation or diarrhea, and fatigue. If you drink caffeine regularly and are planning to follow a detox diet, you may like to cut down your consumption gradually rather than cutting caffeine out all at once. This can help to reduce some of the symptoms.

If you wish to follow a plan that involves fasting for two or more days, make sure it is supervised by a doctor or natural therapist. If you are pregnant or have a health condition such as diabetes, detox diets should be avoided.

For ongoing health benefits, a high intake of fruit, vegetables, whole grains and low-fat protein is the basis of a healthy diet. Low-fat dairy foods or fortified soy products are essential in the diet for an adequate calcium intake. Alcohol, caffeine and red meat can all safely form part of the diet in moderation.

The Calorie King says: There's no real need to detox, but if you choose this kind of eating plan, do so carefully to ensure you're getting all the nutrients you need.

The Mediterranean diet is based on the traditional eating patterns of people living in Crete, Greece and southern Italy. Variations of the diet stem from Spain, Portugal, southern France, Morocco, Turkey and the Middle East. Traditionally, the diet is closely tied to areas of olive cultivation and olive oil production in the Mediterranean region.

What do you eat on this plan?
The traditional Mediterranean diet is based on daily servings of high-carbohydrate foods, including bread, pasta, rice, couscous and polenta; fruits, vegetables, nuts, seeds and legumes; olive oil; and dairy foods such as cheese and yogurt. Fish, poultry, eggs and sweets are consumed on a once-a-week basis and red meat is generally only consumed once a month.

What's the verdict?
Scientists have been interested in the benefits of the traditional Mediterranean diet for quite some time. A recent report in the New England Journal of Medicine suggested that a Mediterranean diet can improve longevity and may have benefits in reducing the risks of heart disease and cancer.

Monounsaturated fats, such as those found in olive oil, canola oil, peanuts and avocados, tend to more selectively lower "bad" LDL cholesterol and maintain the protective "good" HDL cholesterol. This only occurs, however, when monounsaturated fats replace saturated fats in the diet.

The Mediterranean diet, on the whole, encourages the consumption of monounsaturated fats instead of saturated ones. It also encourages the consumption of a high level of complex carbohydrates, especially grains, which are excellent sources of fiber, and plenty of fruits and vegetables.

This kind of diet does not, however, open up the door to indulge in pizza and fat-laden pasta dishes. Today's high-fat, high-calorie restaurant or take-away food that has been adapted from Italian, Greek or Spanish cuisine is very different to traditional Mediterranean food.

The Calorie King says: When you look at dieting practices from other cultures, you must consider the entire lifestyle and not just the eating of specific foods. The people of the Mediterranean incorporate physical activity into their everyday lifestyle and it is considered vital to them to maintain good health and optimal weight.

Similar in some ways to the Atkins Diet, the South Beach diet has been developed by Miami cardiologist Arthur Agatston. The program is largely based on the Glycemic Index (GI), which ranks foods (mainly carbohydrates) on a scale from 0 to 100, based on their immediate effect on blood glucose (sugar) levels after eating (glycemic response).

What do you eat on this plan?
The South Beach Diet has three phases. Phase one is a two-week, low-carbohydrate program where foods such as bread, pasta, potatoes, fruit and dairy products are eliminated.

Phase two involves the re-introduction of whole grains, fruits and dairy foods but processed carbohydrates, such as cookies, bagels, pasta and rice cakes, are to be avoided. Other foods to avoid include carrots, corn, bananas, raisins, pineapple, fruit juice and watermelon. Dieters are encouraged to stay with this phase until they reach their weight-loss goal.

Phase three involves similar foods to the second phase. Dieters who lapse are encouraged to go back to the first phase for a week or two to lose any weight they may have gained.

What's the verdict?
The GI is a scientifically recognized method of ranking carbohydrates in food. It is not, however, proven as a successful method of weight-loss. Counting calories and reducing fats, along with exercising regularly, is considered much more useful.

The menu plans in the South Beach Diet are roughly based on 1200 to 1400 calories per day, similar amounts recommended by experts for a weight loss of one to two pounds per week. However, in the menu plans, about 40-50 percent of the calories come from fat, which is higher than the 30 percent or less recommended by the American Heart Association.

As with the Atkins diet, eliminating or radically reducing one group of nutrients, such as carbohydrates, from the diet can have ongoing health consequences. Lack of carbohydrates can result in a lack of energy or fatigue. Skipping fruit or vegetables means that you are missing out on vitamins, minerals and antioxidants, all of which are essential for good health.

The Calorie King says: The GI is a useful tool for those watching their carbohydrate intake but you should still count calories to lose weight.

The Sugar Busters! plan is also based on the Glycemic Index (GI). This plan encourages dieters to cut out sugar from all sources, including the natural, unrefined and unprocessed sugars found in some fruits and vegetables, such as bananas, raisins, carrots and potatoes.

What do you eat on this plan?
The diet involves eating low-sugar fruits and vegetables, eggs, meats, low-fat diary foods and complex carbohydrates, such as whole-grain bread.

There is a list of foods to avoid which may be daunting to some people, especially if you enjoy bananas, carrots, sugary foods like donuts or desserts, and white bread.

What's the verdict?
While the program is low in fat on the whole, some of the menus suggested are very high in saturated fat. For example, one breakfast menu includes two eggs cooked in butter with sausage on the side.

Natural sugars found in fruit and vegetables are not bad for you. As with the Atkins and South Beach diets, skipping fruit or vegetables means that you are missing out on vitamins, minerals and antioxidants, all of which are essential for good health.

Avoiding high-sugar foods, such as cookies, cakes and candy, will have benefits for your health and will help you to reduce your overall calorie intake.

The Calorie King says: It's a good idea to reduce your sugar intake but not to cut out fresh fruits or vegetables.

The Zone diet, made popular by celebrities such as Jennifer Aniston of Friends, was created by biochemist Barry Sears. This program is another of the popular diets based on the theory that eating too many carbohydrates makes the body produce excess insulin which, in turn, causes your body to store fat. However, excess insulin is not caused by eating too many carbohydrates but by being overweight, which is a result of consuming too many calories and doing little physical activity.

Sears recommends that at every meal the ratio of calories from carbohydrates, protein and fat should be 40% carbs, 30% protein and 30% fat. Recently, to make the diet more palatable, Sears has said that the distribution of foods doesn't have to be in that precise ratio.

What do you eat on this plan?
This diet recommends getting most of your carbohydrates from fruits and vegetables, including low-fat protein and dairy foods and keeping an eye on portion sizes – all of which are helpful if you want to lose weight. Overall, the main reason that you will lose weight on this diet is that you will be reducing calories - the best, tried and tested method of weight loss.

What's the verdict?
Including the right ratios of carbs, fats and protein in your diet at every meal can be an exhausting task. It requires much planning, organization and calculation which may make this diet very hard to stick to. Also keep in mind that reducing carbohydrates may mean that you are missing out on important sources of fiber and energy.

The Calorie King says: The basis of the diet is good, but it's too tough to stick to for the long term.

Decide what comes first – health or weight loss?
For many of us, weight loss is something that we'd like to see happen overnight, almost magically. For this reason, many dieters are willing to try any diet that offers the possibility of losing weight fast.

Unfortunately, fad diets can have negative implications for long-term health. Depriving yourself of important nutrients, such as essential vitamins and minerals, can increase your risk of developing illnesses later in life, such as osteoporosis, cancer, and heart, liver or kidney diseases.

So, before you decide to radically reduce calories or eliminate certain foods from your diet, think carefully about the consequences for your long-term health. A sensible eating plan that you can stick with for life will be better for you in the long run than the latest fad diet.

Cutting calories is the key
You'll find that, on most of the diets we've examined here, a reduction in overall calories is the key to losing weight. Despite the different theories behind each of the plans, the simple fact remains evident: consume less calories and you will lose weight.

Sticking with someone else's rigid diet program for more than a week or two can be incredibly difficult. We recommend a plan that can be customized to fit with your food preferences and your lifestyle – that way you're more likely to stick with it for more than a few days.

Don't forget to exercise!
Very few of the diet plans we've looked at include regular exercise as part of the program. You can lose weight by dieting alone but exercise helps things along a great deal.

A regular exercise program has health benefits beyond encouraging weight loss. Regular exercise has been shown to decrease the risk of many health conditions, such as diabetes, osteoporosis and heart disease. It will also help you to sleep better and is a great way to deal with stress.

The ideal weight reduction diet should:

• Be well balanced nutritionally, providing all the nutrients to maintain good health, including protein, carbohydrates, fats, fiber, vitamins and minerals. Only the calorie content should be less than your body's requirements, not the nutrient content.
  
• Minimize excessive hunger and fatigue. Having three meals daily, each with some foods high in protein and fiber, will help.
  
• Follow the normal family eating pattern as closely as possible. It should allow for your food preferences and fit the family budget.
  
• Be easy to follow whether at home or away.
  
• Form the basis of how you will eat for a lifetime. Your weight maintenance should simply involve the addition of a few extra foods to your dieting plan.
  
• Encourage regular physical activity.

The CalorieKing.com program includes well-balanced meals that are moderate in fat and carbohydrate content, low in calories and include adequate protein, vitamins and minerals. An emphasis on daily physical activity is part of the CalorieKing.com weight loss program, as is adopting healthy lifestyle habits. Our outlook is focused on controlling weight and improving health over the long-term, rather than taking a short-term approach.