Publication: Diet Buddy
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Diet Buddy - Monday, January, 15, 2007
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Choose Your Weight Loss Plan!
Hi There Buddies...
Just when I thought the weather was going my way, of course
I get brought back to Chicago reality and realize that all
good things come to an end, including the mild weather
we've been having here. I do wish Mother Nature would make
up her mind already, so that we can at least figure out
what the dress-wear is these days. I've literally seen
people in short sleeves out there, merrily moving along
like it's Spring. Even flowers have decided to bud in some
places with all the confusion going on. Hopefully it won't
get real cold, and if it does...well, we're partially
through January already...which means only a few more
months. Can you tell I'm in a hurry? :)
January means most of us have started some sort of weight
loss resolution that we intend to keep. Unfortunately some
of us aren't that familiar with all the different diet
plans available to us, and which would be best suited
for our individual lifestyle needs.
So below, with the help of Diet and Exercise Magazine and
the opinion of it's panel of experts, is some information
on the more popular weight loss plans, their benefits and
drawbacks to the long-term success rates they have. You
can decide for yourself if one of these plans is right for
you. Remember this is a lifestyle change that you should
feel comfortable with and one that will work for you in
the long run.
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ATKINS - Mary Jo Parker: nutrition therapist,
registered dietitian
The grandfather of low-carb diets, this diet created by Dr.
Robert C. Atkins restricts carb intake to shift your
metabolism from burning glucose to burning (stored) fat.
Never mind the company filed bankruptcy in 2005, its bars,
shakes, candy and ice cream products are still sold online.
Benefits: This easy-to-follow diet eliminates sugars and
highly processed starches, which tend to be calorie-dense,
but limited in nutrients. People can therefore lose weight
and feel successful quickly. Short-term results have shown
that some people experience a drop in blood lipid and
glucose levels, which can lead to decreased risks of
chronic diseases like atherosclerosis, heart disease and
diabetes. The problem is these results do not last when
people are on the diet for an extended period.
Drawbacks: Due to excessive protein intake and severe
restriction of carbohydrates, much of the weight loss is
water, which puts undue strain on the kidneys. And since
carbohydrates are the primary fuel source for the brain,
the diet negatively affects mental clarity and cognitive
functioning. In addition, it creates an environment for
bone loss and intestinal complications. The diet's
restrictions of fruits, vegetables and whole grains could
translate into deficiencies in vitamins, minerals,
nutrients and fiber. Lastly, the eating plan is dangerously
high in toal fat and saturated fat content, risk factors
for chronic diseases.
Long-Term Success: Recent objective data suggests weight
loss can be the short-term result, with weight gain and an
increase in blood lipid and glucose levels occuring when
following the diet long term. Because the diet is so
limited, many people discontinue it, and when they
reintroduce carbohydrates into their diets, extreme weight
gain ensues. The diet in not conducive to long-term
compliance, with many people reporting feelings of
depression and general malaise.
FIT FOR LIFE - Dr. Nora Meaney-Elman: gastroenterologist
Originating in the 1980's this diet by Harvey and Marilyn
Diamond focuses on food combining and claims that certain
foods when mixed are difficult to digest and absorb. Hence,
food becomes fat.
Benefits: Fit-For-Life program is a fairly balanced one,
with the focus on patient education as opposed to rigid
restrictions that are - in my opinion - "fated to fail".
The discussion of food selections and timing of certain
food consumption is interesting (for example, if you are
hungry, you may have fruit three hours after dinner). I
am not convinced that this advice really promotes well-
being. But if it tempers total caloric consumption, there
is a benefit. Finally, as always, the encouragement of
exercise - any form - is great.
Drawbacks: Meal timing - The diet calls for fairly liberal
fruit consumption and only fresh fruit, fruit juices,
preferably melon, all before noon - odd details that will
confuse some dieters. The diet discourages vitamin
consumption with "proper food choices," but I personally
do not discourage a multi-vitamin, one a day (not multiple
pills), at times of dietary change.
Long-Term Success: Weight loss should not be extreme, but
steady. Medically, we target 1/2 lb. to 2 lbs. maximum per
week, which equals approximately a 3600 calorie loss a week
for the mildly overweight patient. More rapid weight loss
is not usually recommended unless the patient is morbidly
obese.
GRAPEFRUIT DIET - Mary Jo Parker: nutrition therapist,
registered dietitian
Different versions of this Grapefruit Diet plan are
available, but the idea behind every plan is the same: Eat
half a grapefruit before every meal to enjoy the benefits
of its fat-burning enzymes. It is also recommended that
participants drink about eight glasses of water per day,
along with unlimited amounts of black coffee.
Benefits: This diet is so old, but continues to resurface,
as they all do. It is easy to remember and follow (if you
don't mind existing as a robot) without needing much
thought or decision-making. Grapefruit is a good source of
beta-carotene, flavonoids and Vitamin C.
Drawbacks: The diet contains too much of the same foods,
and lacks nutrient balance. It is extremely low in
carbohydrates, and potentially high in fats - particulary
saturated fats - because there is no recommended portion
control or calorie limits. It is not even close to being
scientifically based. There is no magic to grapefruit as
a "fat burner." There are so many red flags for this being
junk science. The diet promises extreme amounts of weight
loss in a short time, which is dangerous to every system
of the body.
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SUGAR BUSTERS - Allyson Odachowski: registered dietitian,
CDN
Invading the diet scene in 1995, "Sugar Busters" was
written by a former CEO and three physicians: a
cardiovascular surgeon, a gastroenterologist and an
endocrinologist. Bottom line? Dieters avoid simple sugars
and refined grains (pasta, white rice) because they
promote the storage of body fat.
Benefits: Encourages eating fruits, exercising and cutting
out added sugars, according to diet's website.
Drawbacks: Relies heavily on the glycemic index (a measure
of how much or how little a food affects your blood sugar),
which can lead people to eliminate very healthy foods from
their diet. For example, carrots are considered taboo. In
reality, the rate of sugar's absorption into your blood
stream from food varies from person to person and will
depend what other food is consumed and time of day
consumed.
Long-Term Success: Cutting added sugar will cut calories,
which should produce a weight loss, but in the long run,
cutting any fruit or vegetable from the diet is not
recommended.
SOUTH BEACH DIET - Christine Wanamaker: registered
dietitian, CDN
Dr. Arthur Agatston's weight-loss advice focuses on a
healthy balance between good carbs and fats. Decreasing
the bad carbs, according to Agatston, will help metabolize
what you eat more effectively and will also improve
insulin resistance, leading to weight loss. Highly
processed foods like baked goods and soft drinks are
off-limits.
Benefits: It works! The principle is to tranform the way
most of us eat (large quantities and large portions of
starchy foods). It starts you back from scratch and builds
a healthy combination of fruits, vegetables and whole
grains. This is what us registered dietitians call a
normal healthy diet!
Drawbacks: It gives many idividuals the wrong idea.
Numerous people believe it's okay to stay in that low-carb
stage for long periods of time. The research shows the
damage this can do to one's body. Don't forget, most of us
need a minimum of 50 to 60 percent of our calories from
carbs!
Long-Term Success - It helps to teach people a healthier
way of eating. By the last "phase" of the diet, and into
the "maintenance" phase, people are encouraged to choose
more whole grain food. In essence, they are taught how to
identify the "good" carbohydrates (complex whole grains)
and limit the "bad" ones (simple sugars).
WEIGH WATCHERS - Allyson Odachowski: registered dietitian,
CDN
Based on calorie reduction, this plan forbids no foods, but
you are restricted to a certain number of daily "points."
The program features weekly meetings, where dieters
exchange ideas and receive support and advice. An online
at-home program is also available.
Benefits: Knowing that other people are working at the
same goal is what motivates some members. Food point
values are on many restaurant menus or listed in other
resources that can be purchased to keep members on track
when dining away from home.
Drawbacks: Teaches the point values of food, not
necessarily healthy food choices. The temptation is to eat
as much of an unhealthy food as possible for your "points
allowed" instead of making healthier, naturally lower
calorie food choices. It also encourages label-readers to
target calories, fat and fiber to determine points. Earning
points for exercise fosters an unhealthy connection between
exercise and rewarding yourself for it by eating more food.
Long-Term Success: As with any eating plan, you have to
stick with it as a lifestyle change - forever - to keep
the results you may have achieved.
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THE ZONE - Christine Wanamaker: registered dietitian, CDN
Developed by Barry Sears, a former researcher in
biotechnology at the Massachusetts Institute of Technology,
the Zone Diet works on the theory that excess insulin - a
hormone that helps control blood sugar levels - makes fat
and keeps us fat. By monitoring our blood sugar levels and
therefore keeping the levels of insulin in a tight "zone",
the body burns fat more efficiently so that we lose weight.
To reach "The Zone", every meal and snack should provide 40
percent of calories from carbohydrate, 30 percent from
protein and 30 percent from fat, hence, the 40:30:30 ratio.
Benefits: It helps people to follow portion sizes. Most of
us have a distorted idea of what a "typical" portion size
should be. This diet allows people to get back on track
by learning sensible amounts and types of foods to eat from
each group.
Drawbacks: Tt promotes the message that for those people
who are overweight it's an issue of over - or under -
production of insulin. For most healthy individuals our
bodies regulate the production of this hormone adequately.
The promotion of supplements and diet bars could be seen
as another disadvantage.
Long-Term Success: It teaches people a way of life-long
eating. Most fad diets are about short-term, with habits
that should not be followed more than a few weeks or
months. This diet trains people to balance the amount of
all three macronutrients (fat, protein and carbohydrates)
to ensure healthy eating.
Folks, while every diet has it's pros and cons, I hope some
of these will have given you some food for thought. The
best way to stick to anything is to enjoy what it is you
are doing, in this case eating. So if you're not quite
sure about a specific diet and it's rules, and whether
you're going to like it or not, I suggest reading some
more about it in detail, either from a book or online.
Did You KNow ???
That the USDA reports that the average daily caloric
intake is around 3000 calories per day. If you want to
lose weight, the bottom line is calories consumed versus
calories burned.
Lyndsay would like to add a suggestion to last weeks
"Health Club" column:
Hi Libby, love your newsletter. Just wanted to add a little
to your health club advice. How about The Y.M.C.A. or the
Y.W.C.A. It's usually cheap and some offer exercise
classes as well as a gym AND a pool.
Keep up the great work...Lyndsay
Hi Lyndsay...
That's definitely another option that our readers can use,
and you're right, it's easy on the pocketbook, especially
after the holidays. Thanks for writing in and sharing. :)
Can't decide which diet plan is best for you? Why not take
some time to discuss it in our Diet Buddy Forum at...
http://archives.gophercentral.com/Forum.aspx?fid=5
Have a great week everyone !!!
Disclaimer: Since I am not a medical professional any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
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