Many popular diets have taken hold over recent years, propelling the industry, and causing confusion for many. The efficacy of such diets is often questionable, and they should be attempted with a open mind, if at all. A few of the more common ones are reviewed below.
1: The Atkins Diet
The basic premise of The Atkins Diet is the restriction of all forms of carbohydrates (simple and refined in particular), and an emphasis on fat and protein.
- Excludes vegetarians and vegans, due to its emphasis on meat.
- Linked to osteoporosis, heart disease, colon cancer and renal disease.
- High in saturated fats and cholesterol.
- Has a low fiber content.
- Is sometimes below the recommended daily values for several vitamins and minerals such as calcium, potassium and magnesium.
- Allows the consumption of fat and protein.
- Steady (and sometimes rapid) weight loss.
- Reduces the intake of sugars and processed grains.
- Reduces appetite.
- Is a lifetime approach to dieting.
- An end to starvation diets.
Many feel that it is impossible to keep the weight off using this diet and condemn its emphasis on meat consumption.
In the "carbohydrates are evil camp" it is thought this diet is the best available for fat-loss and maintenance.
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2: The Zone Diet
- The Zone Diet features sufficient amounts of fruits, low starch vegetables, and is low in saturated fats.
- Restricts low nutrition (refined) carbohydrates.
- If followed correctly, it allows for steady weight loss.
- Complicated and scientific.
- Restricts calorie intake means it's hard to stay on.
- Eliminates some essential vitamins and minerals found in certain founds.
- Expensive to follow.
- Time consuming and inconvenient.
Created by Barry Sears PhD, The Zone Diet, also known as the 40-30-30 diet, due to its suggested ratios of carbohydrates, fats and proteins respectively, is thought to control insulin levels thus preventing fat-storage and tissue inflammation.
With the regulation of blood sugar through the manipulation of insulin comes a heightened fat-burning effect. With The Zone Diet, no food groups are prohibited, but a heavy emphasis on protein at the expense of carbohydrate is the order of the day.
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3: The Mayo Clinic Diet
- Eat until you feel satisfied.
- Allowed to fat and fried foods.
- Affordable.
- Can result in immediate weight loss.
- Does not work for long-term weight management.
- Low in complex carbohydrates.
- Fatigue and lack of concentration are side effects.
- Any diet high in fat is dangerous.
Another diet that restricts carbohydrate, the Mayo Clinic Diet is similar in some ways to The Zone Diet, in that meat consumption is encouraged at the expense of carbohydrate.
In fact, with this diet one is encouraged to eat as much meat as they want. Fried foods are also allowed. The rational for meat and fried foods is they will help to curb the appetite, thus promoting adherence.
The Mayo Diet also encourages the consumption of grapefruit at each meal, for its fat burning properties. The meat and grapefruit are thought to stop the hunger brought about through low complex carbohydrate levels.
The Mayo Diet is thought to promote temporary weight loss at the expense of health according to critics. Although the diet has been promoted on the internet and through word of mouth, it is not official and should be approached with caution.
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4: The Cabbage Soup Diet
- A do-it-yourself diet.
- Not very complicated to follow.
- Affordable.
- A comparatively healthy break from eating junk-food.
- Is not a long-term weight-loss solution.
- Does not have the nutritional balance of some other diets.
- Can be boring.
- Lacks some essential vitamins and minerals.
This diet is based on a special fat-burning cabbage soup, which is to be consumed frequently throughout the day, along with at least eight glasses of water.
The soup does not actually have any special fat-burning properties, but is very low in calories. This diet is intended for immediate weight loss over a seven day period.
Other foods (such as fruits, vegetables and meat) are included in the Cabbage Soup Diet, but these are severely restricted. The diet is thought to be easy to follow.
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5: The South Beach Diet
- The 14-day strict phase, where all junk is eliminated and a focus is placed on lean healthy foods.
- The liberal phase, where some of the foods banned from the first phase (such as bread, cereal and oatmeal) are reintroduced
- The weight maintenance phase where a healthy diet is continued indefinitely, or a least until the plan needs to be started again.
- Potentially sets one up to manage their weight over the long-term.
- Includes a wide range of good quality foods.
- Appears to be scientifically based.
- Bad eating cycles could be broken.
- Much of the initial weight-loss is water.
- Much of the initial weight-loss is regained when carbohydrates are reintroduced.
- Doesn't cater to people who don't eat dairy products.
- A restriction on complex carbohydrates in the initial phase could result in lethargy.
The South Beach Diet is one of the latest fashionable eating plans. It basic premise is the focus it places on choosing the right types of foods, as opposed to extreme calorie restriction.
As a result, dieters are thought to lose weight, lower their cholesterol, reduce their risk of heart disease and diabetes, and eliminate cravings without feeling hungry.
The South Beach Diet has three phases:
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6: The Mediterranean Diet
- Has an emphasis on wine and good fats.
- Is thought to lower the risk of heart disease and might control obesity.
- Contains high levels of complex carbohydrates compared to some other diets.
- Low consumption of red meat and eggs might cause deficiencies in some areas (iron for example).
- The beneficial value of wine has not yet been proven.
This diet is purported to be one of the most pleasurable to follow, due to its inclusion of monounsaturated fats and red wine. The Mediterranean Diet is based on the French paradox, where increased consumption of wine and specific fats (olive oil primarily) actually improves health, rather than contribute to disease.
Red wine is known for its antioxidant and bioflavonoid properties, both of which promote good health. Olive oil, the main monounsaturated fat featured in this diet, has a beneficial effect on the body - unlike the dangerous saturated type.
This diet is thought to be very easy to follow as it does not have a rigid framework, and provides a relatively wide selection of foods. Food to be consumed in larger amounts include, fruits, vegetables, breads and cereals; foods to be eaten in moderation include fish and poultry; and low consumption foods include eggs and red meat.
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