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(continued from part 1 )
Will I Lose Weight If I Eat Low-Fat Foods? (the top weight loss
guide part 2 )
It's true that a diet high in fat can lead to weight gain. But it takes more than
just eating low-fat foods to lose weight. You must also watch how many
calories you eat. Remember, extra calories even from fat-free and low-fat
foods get stored in the body as fat. Many times people replace high-fat foods
for high-calorie foods, like sweets, and gain weight rather than lose weight.
To lose weight, you need to burn more calories than you eat. You can
achieve this goal by exercising more and by eating less fat and calories.
How Much Fat Should I Eat?
The dietary reference intake for fat in adults is 20%-35% of total daily
calories from fat. That's about 44 to 77 grams of fat a day if you eat 2,000
calories a day. Want to find a weight loss plan & weight loss products that get
results?
Recently, health experts have started to recommend that people eliminate
another type of fat called "trans fat" from their diet. This fat, formed during a
process called hydrogenation, coverts a relatively healthy unsaturated liquid
fat, like corn oil into a solid one. Although this process gives a food longer
shelf life, it also makes the fats act like saturated fat in our bodies, and may
be worse when it comes to causing heart disease. Want to find a weight loss
plan & weight loss products that get results?
Health experts recommend removing as much trans fat from your diet as
possible.
Weight Loss:
Very Low-Calorie Diets
Traditional weight loss methods include low-calorie diets that allow between
800 to 1,500 calories a day and encourage regular exercise. However, an
alternative method that moderately to severely obese people may consider
for significant, short-term weight loss is the very low-calorie diet (VLCD).
Want to find
a weight loss plan & weight loss products that get results?
Many VLCDs are commercially prepared formulas of 800 calories or less that
replace all usual food intake. Others, such as the well-known grapefruit diet
(also called the Hollywood Diet), rely on eating a lot of the same low-calorie
food or foods. VLCDs are not the same as over-the-counter meal
replacements, which are substituted for one or two meals a day.
How Effective Are VLCDs?
A VLCD may allow a severely to moderately obese person to lose about 3 to
5 pounds per week, for an average total weight loss of 44 pounds over 12
weeks. Such a weight loss can improve obesity-related medical conditions,
including diabetes, high blood pressure and high cholesterol. However,
VLCDs are no more effective than more modest dietary restrictions in the
long-term maintenance of reduced weight. Combining a VLCD with behavioral
therapy and exercise may increase weight loss and help keep it off for the
long-term. Behavioral therapy helps you to recognize what causes you to
overeat so that you can consciously change those behaviors. Want to find a
weight loss plan & weight loss products that get results?
Are VLCDs Safe?
VLCDs are generally safe when used under proper medical supervision in
people with a body mass index (BMI) greater than 30. Use of VLCDs in
people with a BMI of 27 to 30 should be reserved for those who have medical
complications resulting from their obesity.
VLCDs are not suitable for everyone. Doctors generally recommend them on
a case-by-case basis and your doctor will decide whether or not such a diet is
appropriate for you. VLCDs are not recommended for pregnant or
breastfeeding women, and are not appropriate for children or adolescents
except in specialized treatment programs. Due to the potential need for other
medications for preexisting conditions, as well as the possibility of side
effects, these types of diets may not be suitable for people over 50, either.
Want to find
a weight loss plan & weight loss products that get results?
What Are the Side Effects to VLCDs?
Many people on a VLCD for 4-16 weeks report minor side effects such as
fatigue, constipation, nausea and diarrhea, but these conditions usually
improve within a few weeks and rarely prevent people from completing the
program.
The most common serious side effect seen with VLCDs is gallstone formation.
Gallstones, which frequently develop in obese people (especially women),
are even more common during rapid weight loss. The reason for this may be
that rapid weight loss appears to decrease the gallbladder's ability to contract
bile. But, it is unclear whether VLCDs directly cause gallstones or whether the
amount of weight loss is responsible for the formation of gallstones. Want to
find a weight loss plan & weight loss products that get results?
What Are the Other Drawbacks?
To be healthy, we need a balance of foods from different food groups. It's
quite difficult to get good nutrition in as few as 800 calories (a dietitian would
have trouble doing this), especially if one eats the same foods day after day.
Also, once you go off the diet, you will likely regain your weight unless you
change your lifestyle and commit to healthy eating, regular physical activity
and an improved outlook about food. By sticking to a long-term commitment,
you can prevent your weight from drifting back up the scale.
Weight Loss:
High Protein, Low Carbohydrate Diets
High protein, low carbohydrate diets have been widely promoted in recent
years as an effective approach to losing weight. These diets generally
recommend dieters receive 30% to 50% of their total calories from protein. By
comparison, the American Heart Association, the National Cholesterol
Education Program and the American Cancer Society all recommend a diet in
which only 10% to 15% of calories are derived from protein (nutrients
essential to the building, maintenance and repair of tissues in the body).
Want to find a weight loss plan & weight loss products that get results? .
The Atkins diet is an example of a high protein, low carbohydrate diet.
How Do These Diets Work?
By restricting carbohydrates drastically to a mere fraction of that found in the
typical American diet, the body goes into a different metabolic state called
ketosis, whereby it burns its own fat for fuel. Normally the body burns
carbohydrates for fuel -- this is the main source of fuel for your brain, heart
and many other organs. A person in ketosis is getting energy from ketones,
little carbon fragments that are the fuel created by the breakdown of fat
stores. When the body is in ketosis, you tend to feel less hungry, and thus
you're likely to eat less than you might otherwise. However, ketosis can also
cause health problems, such as kidney failure. Want to find a weight loss plan
& weight loss products that get results?
As a result, your body changes from a carbohydrate-burning engine into a fat-
burning engine. So instead of relying on the carbohydrate-rich items you
might typically consume for energy, and leaving your fat stores just where
they were before (alas, the hips, belly, and thighs), your fat stores become a
primary energy source. The purported result weight loss. Want to find a
weight loss plan & weight loss products that get results?
What Are the Health Risks Associated With High Protein, Low Carb Diets?
High protein diets can cause a number of health problems, including:
· Kidney failure. Consuming too much protein puts a strain on the
kidneys, which can make a person susceptible to kidney disease.
· High cholesterol. It is well known that high protein diets (consisting of
red meat, whole dairy products, and other high fat foods) are linked to high
cholesterol. Studies have linked high cholesterol levels to an increased risk of
developing heart disease, stroke and cancer.
· Osteoporosis and kidney stones. High protein diets have also been
shown to cause people to excrete more calcium than normal through their
urine. Over a prolonged period of time, this can increase a person's risk of
osteoporosis and kidney stones.
· Cancer. One of the reasons high protein diets increase the risks of
certain health problems is because of the avoidance of carbohydrate-
containing foods and the vitamins, minerals, fiber and anti-oxidants they
contain. It is therefore important to obtain your protein from a diet rich in
whole grains, fruits and vegetables. Not only are your needs for protein being
met, but you are also helping to reduce your risk of developing cancer.
Unhealthy metabolic state (ketosis). Low carb diets can cause your body to
go into a dangerous metabolic state called ketosis since your body burns fat
instead of glucose for energy. During ketosis, the body forms substances
known as ketones, which can cause organs to fail and result in gout, kidney
stones, or kidney failure. Ketones can also dull a person's appetite, cause
nausea and bad breath. Ketosis can be prevented by eating at least 100
grams of carbohydrates a day.
·
Is This Diet Right for Me?
These theories of weight loss remain unproven, and most experts are
concerned that high-protein, low carb diets can cause a host of problems,
particularly for the large segment of the population that is at risk for heart
disease. What's more, the plan doesn't permit a high intake of fruits and
vegetables, recommended by most nutrition experts because of the
numerous documented health benefits from these foods. Want to find a
weight loss plan & weight loss products that get results?
The experts say to achieve permanent weight loss you must change your
lifestyle. This means following a lower calorie diet that includes grains,
legumes, fruits and vegetables combined with participating in regular physical
activity.
Before starting this or any diet, be sure to talk with your doctor to determine
what approach is right for you.
Weight Loss:
Keeping the Weight Off
Once you have achieved a desired weight, a positive attitude is very
important in your efforts to successfully maintain it. To lose weight
permanently, you must make a commitment to gradually adopt a healthier
way of life. Want to find
a weight loss plan & weight loss products that get results?
Don’t fall back on those unhealthy eating habits you had before you lost
weight.
Controlling your weight is not an impossible task. Balancing what you eat with
how much you exercise will help you maintain your new weight.
How Can I Prevent Gaining Lost Weight?
Keep the following tips in mind:
· Do not skip meals. Skipping meals can slow your metabolism down.
Skipping meals can also cause overeating later in the day.
· Eat a variety of foods to get all the nutrients you need.
· Include choices from whole grains, fruits, vegetables and lean protein
sources.
Weigh yourself once a week. Monitoring your weight will help you stop weight
gain from occurring by creating the awareness. You may not always feel a
difference in how your clothes fit. To ensure you are eating healthy, keep an
accurate food journal. Write down everything you eat or drink. Be honest and
accurate, otherwise the journal is not as helpful. The food journal will help
you realize when higher calorie foods are being included more frequently
then they should. Recording when you exercise (and how long) will also help
you to look at trends. Are you gaining weight because you are eating the
same but stopped exercising? Want to find a weight loss plan & weight loss
products that get results? .
·
Popular Diets Reviewed
Dr. Phil’s Ultimate Weight Solution
The Ultimate Weight Solution: The 7
Keys to Weight Loss Freedom by Phillip
McGraw, PhD, Free Press, 2003.
Diet Summary The theme of this
program is that behavior modification
and cognitive restructuring, along with a
healthy diet and exercise, can lead to
permanent weight management.
Claiming an 80 percent success rate, the
program’s key points offer behavioral
and nutritional advice ranging from
portion control to supplement recom-mendations.
Foods are divided into two
categories: high response foods (good)
and low response foods (bad).
While some of the book’s advice is
good (recycling behavior modification
strategies that have been used in
weight control programs for decades),
several of the book’s points contain
erroneous or outdated nutrition and
dietary recommendations. Addition-ally,
Want to find a weight loss plan & weight loss products that get results?
the Ultimate Weight Solution
includes seemingly simple advice for
dealing with complicated emotional,
eating and family issues. Without
proper supervision, managing these
issues alone can lead to ultimate
dietary disaster. Dr. Phil suggests
enlisting a ‘circle of support,’ including a nutritionist with ‘technical
expertise;’ however, this advice comes
late in the book.
And for adolescents…
The Ultimate Weight Loss Solution for
Teens: The 7 Keys to Weight Freedom by
Jay McGraw, Free Press, 2003.
Written by Dr. Phil’s son, this book is
essentially a gentler version of the
original Ultimate Weight Solution.
While I do like the way it adapts the 7
Keys for kids with softer, hopeful
language, this diet is still comprised of
recycled behavior modification tips and
unrealistically simple solutions to
treating obesity and eating disorders.
—Lisa Dorfman, MS, RD, LMHC,
Licensed Psychotherapist
The “New” Atkins Diet
Dr. Atkins' New Diet Revolution:
Revised and Improved by Robert C.
Atkins, MD, Avon, 2001.
Diet Summary Arguably one of the
most famous fad diets, the Atkins
Diet program restricts carbohydrates
and focuses on eating mostly protein
with the use of vitamin and mineral
supplements. According to the
program, this will alter a body’s
metabolism so it will burn stored fat
while building muscle mass. The
“new” Atkins Diet is the same diet
with a more liberal maintenance plan.
With the “new” Atkins diet, some
of the sensationalism is gone and there
is heavy promoting of low-carb bars
and food products from Atkins
Nutritionals, Inc. But the bottom line
is still the same. Carbs are demonized
and there are major restrictions on
fruits and vegetables, whole grains,
legumes and low-fat dairy foods,
which contradicts everything we
know about health promotion and
disease prevention.
—Keith Ayoob, EdD, RD, FADA
The Zone Diet
The Zone: Revolutionary Life Plan to
Put Your Body in Total Balance for
Permanent Weight Loss by Barry Sears,
MD, Regan Books, 1995.
Diet Summary Promoting a “balanced
nutritional approach,” the Zone Diet is
a complex eating plan that divides each
meal into proportions of 40 percent
carbohydrates, 30 percent proteins and
30 percent fats. The “Zone” refers to
the state in which the body is at its
physical peak, presumably from
following this diet.
While the Zone Diet is closer to what
most dietetics professionals would
recommend compared to other fad diets,
there are still better nutrition and exercise
programs that are less complicated and
frustrating than constantly measuring
proportions and counting calories.
—Althea Zanecosky, MS, RD
South Beach Diet
The South Beach Diet: The Delicious,
Doctor-Designed, Foolproof Plan for Fast
basic principle: Cooked foods lose the
natural vitamins, nutrients and en-zymes
necessary to build a strong
immune system. They recommend
eating only fruits and vegetables picked
ripe from the tree, garden or vine
(organic preferred), nuts or seeds.
Some raw food diets claim that it is
“not natural” to eat sea vegetables, and
others say that they are very important
to include in the diet.
Raw food diets may be high in fiber
and low in total fat, saturated fat,
cholesterol and calories, but they restrict
so many important foods that it becomes
a challenge to get all the nutrients the
body needs. For example, avoiding all
animal foods presents a challenge in
getting enough vitamins B12 and D.
—Claudia M. González, MS, RD, LD/N
Sugar Busters
The New Sugar Busters! Cut Sugar to
Trim Fat by H. Leighton Steward;
Morrison C. Bethea, MD; Sam S.
Andrews, MD; Luis A. Balart, MD,
Ballatine Books, 1998.
Diet Summary The basic tenet of
Sugar Busters is that all sugars, includ-ing
the sugar derived from complex
carbohydrates and starches, are “toxic”
because they produce excess insulin,
which causes our bodies to store sugar
as fat and make cholesterol. According
to the book, foods with a high glyce-mic
index produce a greater insulin
response and fat storage. The book
concludes with a list of acceptable
foods and foods to avoid, a 14-day
sample meal plan, and Sugar Busters!
recipes. The diet is recommended as
appropriate for children, pregnant
women, people with diabetes, hypogly-cemia
sufferers and persons with a
history of cardiovascular disease.
The carbohydrate/insulin response
theory as a cause of weight gain has
become popular in fad diets, but there
is no evidence that excess insulin
release causes obesity in people with
normal pancreatic function. Obesity is
more likely a result of a decline in
physical activity and increase in calorie
intake than increased sugar or carbohy-drate
consumption. While the authors
mention that protein foods and fats
should also be limited, some of the
recipes suggest the contrary, such as the
filet mignon recipe for four that
includes four 10-ounce filets, a cup of
blue cheese and a half-pound of bacon.
—Kathleen Zelman, MPH, RD, LD
Diet Summary Comprised of three
phases, the South Beach Diet begins by
banning carbohydrates such as fruit,
bread, rice, potatoes, pasta and baked
goods and allowing normal-size
portions of meat, poultry, shellfish,
vegetables, eggs and nuts. Dieters are
told they will lose between eight and 13
pounds in the first two weeks during
the “detoxification” phase. The second
phase reintroduces “good carbs” (as
defined using an online glycemic index)
and dieters expect to lose one to two
pounds per week until the weight goal
is reached. The third phase is the least
restrictive, allowing the dieters to eat
pretty much anything in moderation.
The theory behind the South Beach
Diet is that the faster sugars and
starches are digested, the more weight
is gained. Instead, the diet will cause
weight loss because it is a low-calorie
plan with an average intake of about
1,400 to 1,500 calories per day. The
diet’s first phase promotes potentially
dangerous accelerated weight loss;
however, the second and third phases
emphasize whole grains, lean proteins
and dairy, unsaturated fats and fruits
and vegetables, in addition to consis-tent
meal times, snacks, a healthy
dessert and plenty of water.
Return to Homepage
See more top product guides
.
Will I Lose Weight If I Eat Low-Fat Foods? (the top weight loss
guide part 2 )
It's true that a diet high in fat can lead to weight gain. But it takes more than
just eating low-fat foods to lose weight. You must also watch how many
calories you eat. Remember, extra calories even from fat-free and low-fat
foods get stored in the body as fat. Many times people replace high-fat foods
for high-calorie foods, like sweets, and gain weight rather than lose weight.
To lose weight, you need to burn more calories than you eat. You can
achieve this goal by exercising more and by eating less fat and calories.
How Much Fat Should I Eat?
The dietary reference intake for fat in adults is 20%-35% of total daily
calories from fat. That's about 44 to 77 grams of fat a day if you eat 2,000
calories a day. Want to find a weight loss plan & weight loss products that get
results?
Recently, health experts have started to recommend that people eliminate
another type of fat called "trans fat" from their diet. This fat, formed during a
process called hydrogenation, coverts a relatively healthy unsaturated liquid
fat, like corn oil into a solid one. Although this process gives a food longer
shelf life, it also makes the fats act like saturated fat in our bodies, and may
be worse when it comes to causing heart disease. Want to find a weight loss
plan & weight loss products that get results?
Health experts recommend removing as much trans fat from your diet as
possible.
Weight Loss:
Very Low-Calorie Diets
Traditional weight loss methods include low-calorie diets that allow between
800 to 1,500 calories a day and encourage regular exercise. However, an
alternative method that moderately to severely obese people may consider
for significant, short-term weight loss is the very low-calorie diet (VLCD).
Want to find
a weight loss plan & weight loss products that get results?
Many VLCDs are commercially prepared formulas of 800 calories or less that
replace all usual food intake. Others, such as the well-known grapefruit diet
(also called the Hollywood Diet), rely on eating a lot of the same low-calorie
food or foods. VLCDs are not the same as over-the-counter meal
replacements, which are substituted for one or two meals a day.
How Effective Are VLCDs?
A VLCD may allow a severely to moderately obese person to lose about 3 to
5 pounds per week, for an average total weight loss of 44 pounds over 12
weeks. Such a weight loss can improve obesity-related medical conditions,
including diabetes, high blood pressure and high cholesterol. However,
VLCDs are no more effective than more modest dietary restrictions in the
long-term maintenance of reduced weight. Combining a VLCD with behavioral
therapy and exercise may increase weight loss and help keep it off for the
long-term. Behavioral therapy helps you to recognize what causes you to
overeat so that you can consciously change those behaviors. Want to find a
weight loss plan & weight loss products that get results?
Are VLCDs Safe?
VLCDs are generally safe when used under proper medical supervision in
people with a body mass index (BMI) greater than 30. Use of VLCDs in
people with a BMI of 27 to 30 should be reserved for those who have medical
complications resulting from their obesity.
VLCDs are not suitable for everyone. Doctors generally recommend them on
a case-by-case basis and your doctor will decide whether or not such a diet is
appropriate for you. VLCDs are not recommended for pregnant or
breastfeeding women, and are not appropriate for children or adolescents
except in specialized treatment programs. Due to the potential need for other
medications for preexisting conditions, as well as the possibility of side
effects, these types of diets may not be suitable for people over 50, either.
Want to find
a weight loss plan & weight loss products that get results?
What Are the Side Effects to VLCDs?
Many people on a VLCD for 4-16 weeks report minor side effects such as
fatigue, constipation, nausea and diarrhea, but these conditions usually
improve within a few weeks and rarely prevent people from completing the
program.
The most common serious side effect seen with VLCDs is gallstone formation.
Gallstones, which frequently develop in obese people (especially women),
are even more common during rapid weight loss. The reason for this may be
that rapid weight loss appears to decrease the gallbladder's ability to contract
bile. But, it is unclear whether VLCDs directly cause gallstones or whether the
amount of weight loss is responsible for the formation of gallstones. Want to
find a weight loss plan & weight loss products that get results?
What Are the Other Drawbacks?
To be healthy, we need a balance of foods from different food groups. It's
quite difficult to get good nutrition in as few as 800 calories (a dietitian would
have trouble doing this), especially if one eats the same foods day after day.
Also, once you go off the diet, you will likely regain your weight unless you
change your lifestyle and commit to healthy eating, regular physical activity
and an improved outlook about food. By sticking to a long-term commitment,
you can prevent your weight from drifting back up the scale.
Weight Loss:
High Protein, Low Carbohydrate Diets
High protein, low carbohydrate diets have been widely promoted in recent
years as an effective approach to losing weight. These diets generally
recommend dieters receive 30% to 50% of their total calories from protein. By
comparison, the American Heart Association, the National Cholesterol
Education Program and the American Cancer Society all recommend a diet in
which only 10% to 15% of calories are derived from protein (nutrients
essential to the building, maintenance and repair of tissues in the body).
Want to find a weight loss plan & weight loss products that get results? .
The Atkins diet is an example of a high protein, low carbohydrate diet.
How Do These Diets Work?
By restricting carbohydrates drastically to a mere fraction of that found in the
typical American diet, the body goes into a different metabolic state called
ketosis, whereby it burns its own fat for fuel. Normally the body burns
carbohydrates for fuel -- this is the main source of fuel for your brain, heart
and many other organs. A person in ketosis is getting energy from ketones,
little carbon fragments that are the fuel created by the breakdown of fat
stores. When the body is in ketosis, you tend to feel less hungry, and thus
you're likely to eat less than you might otherwise. However, ketosis can also
cause health problems, such as kidney failure. Want to find a weight loss plan
& weight loss products that get results?
As a result, your body changes from a carbohydrate-burning engine into a fat-
burning engine. So instead of relying on the carbohydrate-rich items you
might typically consume for energy, and leaving your fat stores just where
they were before (alas, the hips, belly, and thighs), your fat stores become a
primary energy source. The purported result weight loss. Want to find a
weight loss plan & weight loss products that get results?
What Are the Health Risks Associated With High Protein, Low Carb Diets?
High protein diets can cause a number of health problems, including:
· Kidney failure. Consuming too much protein puts a strain on the
kidneys, which can make a person susceptible to kidney disease.
· High cholesterol. It is well known that high protein diets (consisting of
red meat, whole dairy products, and other high fat foods) are linked to high
cholesterol. Studies have linked high cholesterol levels to an increased risk of
developing heart disease, stroke and cancer.
· Osteoporosis and kidney stones. High protein diets have also been
shown to cause people to excrete more calcium than normal through their
urine. Over a prolonged period of time, this can increase a person's risk of
osteoporosis and kidney stones.
· Cancer. One of the reasons high protein diets increase the risks of
certain health problems is because of the avoidance of carbohydrate-
containing foods and the vitamins, minerals, fiber and anti-oxidants they
contain. It is therefore important to obtain your protein from a diet rich in
whole grains, fruits and vegetables. Not only are your needs for protein being
met, but you are also helping to reduce your risk of developing cancer.
Unhealthy metabolic state (ketosis). Low carb diets can cause your body to
go into a dangerous metabolic state called ketosis since your body burns fat
instead of glucose for energy. During ketosis, the body forms substances
known as ketones, which can cause organs to fail and result in gout, kidney
stones, or kidney failure. Ketones can also dull a person's appetite, cause
nausea and bad breath. Ketosis can be prevented by eating at least 100
grams of carbohydrates a day.
·
Is This Diet Right for Me?
These theories of weight loss remain unproven, and most experts are
concerned that high-protein, low carb diets can cause a host of problems,
particularly for the large segment of the population that is at risk for heart
disease. What's more, the plan doesn't permit a high intake of fruits and
vegetables, recommended by most nutrition experts because of the
numerous documented health benefits from these foods. Want to find a
weight loss plan & weight loss products that get results?
The experts say to achieve permanent weight loss you must change your
lifestyle. This means following a lower calorie diet that includes grains,
legumes, fruits and vegetables combined with participating in regular physical
activity.
Before starting this or any diet, be sure to talk with your doctor to determine
what approach is right for you.
Weight Loss:
Keeping the Weight Off
Once you have achieved a desired weight, a positive attitude is very
important in your efforts to successfully maintain it. To lose weight
permanently, you must make a commitment to gradually adopt a healthier
way of life. Want to find
a weight loss plan & weight loss products that get results?
Don’t fall back on those unhealthy eating habits you had before you lost
weight.
Controlling your weight is not an impossible task. Balancing what you eat with
how much you exercise will help you maintain your new weight.
How Can I Prevent Gaining Lost Weight?
Keep the following tips in mind:
· Do not skip meals. Skipping meals can slow your metabolism down.
Skipping meals can also cause overeating later in the day.
· Eat a variety of foods to get all the nutrients you need.
· Include choices from whole grains, fruits, vegetables and lean protein
sources.
Weigh yourself once a week. Monitoring your weight will help you stop weight
gain from occurring by creating the awareness. You may not always feel a
difference in how your clothes fit. To ensure you are eating healthy, keep an
accurate food journal. Write down everything you eat or drink. Be honest and
accurate, otherwise the journal is not as helpful. The food journal will help
you realize when higher calorie foods are being included more frequently
then they should. Recording when you exercise (and how long) will also help
you to look at trends. Are you gaining weight because you are eating the
same but stopped exercising? Want to find a weight loss plan & weight loss
products that get results? .
·
Popular Diets Reviewed
Dr. Phil’s Ultimate Weight Solution
The Ultimate Weight Solution: The 7
Keys to Weight Loss Freedom by Phillip
McGraw, PhD, Free Press, 2003.
Diet Summary The theme of this
program is that behavior modification
and cognitive restructuring, along with a
healthy diet and exercise, can lead to
permanent weight management.
Claiming an 80 percent success rate, the
program’s key points offer behavioral
and nutritional advice ranging from
portion control to supplement recom-mendations.
Foods are divided into two
categories: high response foods (good)
and low response foods (bad).
While some of the book’s advice is
good (recycling behavior modification
strategies that have been used in
weight control programs for decades),
several of the book’s points contain
erroneous or outdated nutrition and
dietary recommendations. Addition-ally,
Want to find a weight loss plan & weight loss products that get results?
the Ultimate Weight Solution
includes seemingly simple advice for
dealing with complicated emotional,
eating and family issues. Without
proper supervision, managing these
issues alone can lead to ultimate
dietary disaster. Dr. Phil suggests
enlisting a ‘circle of support,’ including a nutritionist with ‘technical
expertise;’ however, this advice comes
late in the book.
And for adolescents…
The Ultimate Weight Loss Solution for
Teens: The 7 Keys to Weight Freedom by
Jay McGraw, Free Press, 2003.
Written by Dr. Phil’s son, this book is
essentially a gentler version of the
original Ultimate Weight Solution.
While I do like the way it adapts the 7
Keys for kids with softer, hopeful
language, this diet is still comprised of
recycled behavior modification tips and
unrealistically simple solutions to
treating obesity and eating disorders.
—Lisa Dorfman, MS, RD, LMHC,
Licensed Psychotherapist
The “New” Atkins Diet
Dr. Atkins' New Diet Revolution:
Revised and Improved by Robert C.
Atkins, MD, Avon, 2001.
Diet Summary Arguably one of the
most famous fad diets, the Atkins
Diet program restricts carbohydrates
and focuses on eating mostly protein
with the use of vitamin and mineral
supplements. According to the
program, this will alter a body’s
metabolism so it will burn stored fat
while building muscle mass. The
“new” Atkins Diet is the same diet
with a more liberal maintenance plan.
With the “new” Atkins diet, some
of the sensationalism is gone and there
is heavy promoting of low-carb bars
and food products from Atkins
Nutritionals, Inc. But the bottom line
is still the same. Carbs are demonized
and there are major restrictions on
fruits and vegetables, whole grains,
legumes and low-fat dairy foods,
which contradicts everything we
know about health promotion and
disease prevention.
—Keith Ayoob, EdD, RD, FADA
The Zone Diet
The Zone: Revolutionary Life Plan to
Put Your Body in Total Balance for
Permanent Weight Loss by Barry Sears,
MD, Regan Books, 1995.
Diet Summary Promoting a “balanced
nutritional approach,” the Zone Diet is
a complex eating plan that divides each
meal into proportions of 40 percent
carbohydrates, 30 percent proteins and
30 percent fats. The “Zone” refers to
the state in which the body is at its
physical peak, presumably from
following this diet.
While the Zone Diet is closer to what
most dietetics professionals would
recommend compared to other fad diets,
there are still better nutrition and exercise
programs that are less complicated and
frustrating than constantly measuring
proportions and counting calories.
—Althea Zanecosky, MS, RD
South Beach Diet
The South Beach Diet: The Delicious,
Doctor-Designed, Foolproof Plan for Fast
basic principle: Cooked foods lose the
natural vitamins, nutrients and en-zymes
necessary to build a strong
immune system. They recommend
eating only fruits and vegetables picked
ripe from the tree, garden or vine
(organic preferred), nuts or seeds.
Some raw food diets claim that it is
“not natural” to eat sea vegetables, and
others say that they are very important
to include in the diet.
Raw food diets may be high in fiber
and low in total fat, saturated fat,
cholesterol and calories, but they restrict
so many important foods that it becomes
a challenge to get all the nutrients the
body needs. For example, avoiding all
animal foods presents a challenge in
getting enough vitamins B12 and D.
—Claudia M. González, MS, RD, LD/N
Sugar Busters
The New Sugar Busters! Cut Sugar to
Trim Fat by H. Leighton Steward;
Morrison C. Bethea, MD; Sam S.
Andrews, MD; Luis A. Balart, MD,
Ballatine Books, 1998.
Diet Summary The basic tenet of
Sugar Busters is that all sugars, includ-ing
the sugar derived from complex
carbohydrates and starches, are “toxic”
because they produce excess insulin,
which causes our bodies to store sugar
as fat and make cholesterol. According
to the book, foods with a high glyce-mic
index produce a greater insulin
response and fat storage. The book
concludes with a list of acceptable
foods and foods to avoid, a 14-day
sample meal plan, and Sugar Busters!
recipes. The diet is recommended as
appropriate for children, pregnant
women, people with diabetes, hypogly-cemia
sufferers and persons with a
history of cardiovascular disease.
The carbohydrate/insulin response
theory as a cause of weight gain has
become popular in fad diets, but there
is no evidence that excess insulin
release causes obesity in people with
normal pancreatic function. Obesity is
more likely a result of a decline in
physical activity and increase in calorie
intake than increased sugar or carbohy-drate
consumption. While the authors
mention that protein foods and fats
should also be limited, some of the
recipes suggest the contrary, such as the
filet mignon recipe for four that
includes four 10-ounce filets, a cup of
blue cheese and a half-pound of bacon.
—Kathleen Zelman, MPH, RD, LD
Diet Summary Comprised of three
phases, the South Beach Diet begins by
banning carbohydrates such as fruit,
bread, rice, potatoes, pasta and baked
goods and allowing normal-size
portions of meat, poultry, shellfish,
vegetables, eggs and nuts. Dieters are
told they will lose between eight and 13
pounds in the first two weeks during
the “detoxification” phase. The second
phase reintroduces “good carbs” (as
defined using an online glycemic index)
and dieters expect to lose one to two
pounds per week until the weight goal
is reached. The third phase is the least
restrictive, allowing the dieters to eat
pretty much anything in moderation.
The theory behind the South Beach
Diet is that the faster sugars and
starches are digested, the more weight
is gained. Instead, the diet will cause
weight loss because it is a low-calorie
plan with an average intake of about
1,400 to 1,500 calories per day. The
diet’s first phase promotes potentially
dangerous accelerated weight loss;
however, the second and third phases
emphasize whole grains, lean proteins
and dairy, unsaturated fats and fruits
and vegetables, in addition to consis-tent
meal times, snacks, a healthy
dessert and plenty of water.
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