Discover how they trick you – Comparing all fad diets

If you have tried all type of diets and feel frustrated with your weight performances, then read this “easy to read” article where i compare all “real” effects and benefits of the most know diet plans.

 

Recently i follow some forums, news magazines and other social media on the web about what people think about the different types of diet.

 

So i decided to write this post to help you choose and compare the different diets and verify what is the best.

 

It’s amazing to see how much misinformation there is on the net.

Generally all of these diets are based at 80-90% on the foods and principles of Mediterranean diet…they promise fast results (and they do…) but can’t guarantee long maintenance.

 

They are also expensive…they require you spend money to apply them and eat the “Special foods” they suggest…all things that the med diet doesn’t ask to…

 

Come on let’s examine the most important aspects of these diets.

 

Atkins diet menu plan – A low carb nutrition

This nutritional approach is a low-carbohydrate diet. It was adapted by Dr. Robert Atkins in the 1960s to resolve his own overweight

 

This is a diet made by 4 phases:

• Phase 1: Induction – This is the first phase (max 14 days) where the object is to reduce weight by reducing carbs and increase fat-burning metabolism. You can eat all fish, fowl, meat, eggs. No more than 20 grams a day of carbohydrate from salad greens and other vegetables. No fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. The name Induction signifies that its purpose is to induce weight loss by changing your body’s chemistry so that you will achieve lipolysis and the secondary process of ketosis

• Phase 2: Ongoing Weight Loss – In this phase the plan preview a slower weight reduction with the gradual addition of nutrient-rich carbs from vegetables (25 grams a day 1° week – 30 grams daily the following week)

• Phase 3: Pre-Maintenance – In this phase carbs are increased weekly in 5 gram increments (until you’re losing less than a pound a week). Here you can add fruit or a starchy vegetable, a glass of white wine, a light beer or the white spirits.

• Phase 4: Lifetime Maintenance - Once you reached your goal weight you can continue to select from a greater range of foods and consume more carbs.

Several randomized, controlled studies, published in peer-reviewed journals, have concluded that dieters on the Atkins diet have achieved weight loss comparable to or greater than other diets, up to 1 year.

There are no rigorous studies to show the results after 1 year.

 

• Dr. Robert Eckel of the American Heart Association says that high-protein, low-carbohydrate diets put people at risk of heart disease;

• A 2001 scientific review conducted by Freedman et al. and published in the peer reviewed scientific journal Obesity Research concluded that low-carb dieters’ initial advantage in weight loss was a result of increased water loss, and that after the initial period, low-carb diets produce similar fat loss to other diets with similar caloric intake.

• The May 2004 Annals of Internal Medicine study showed that Atkins Dieters had significantly more diarrhea, general weakness, rashes and muscle cramps. Atkins.com now suggests a fiber supplement. Source Wikipedia

• Atkins Diet ‘can increase bowel cancer risk‘ But researchers from the Rowett Research Institute, in Aberdeen, found low-carbohydrate regimes – such as the popular Atkins Diet – can cause a four-fold reduction in the cancer-fighting bacteria. (more)

• High-protein diet developed higher levels of ammonium in the females’ reproductive tracts than those normally found. Previous studies have shown ammonium to negatively affect genes and slow development of mouse embryos and also to affect an embryo’s ability to attach to the womb. (more)

• Atkins Diet Cancer Study More Sensationalism Than Substance There’s been BIG NEWS about low-carb diets out of the research community over the past week or so–well, let’s just say the media has trumpeted it loud and proud as earth-shattering damnation of living’ la vida low-carb. (more)

• Atkins Fares Best in Study Of Four Weight-Loss Regimens – Women Lost Slightly More, Had No Effects From Very Low-Carb Diet (more)

• Articles and researches about the Atkins diet
• What real people say on the social websites
• Also, acidity from the typically high protein intake may cause osteoporosis in women.

South beach diet

This is another well known diet made by 3 phases. The diet has been created by Dr. Arthur Agatston, an established cardiologist in the 1990s.

 

Here an example of diet plan:

• Breakfast: Pear Bran Muffins (Phase 2) – Mango Smoothie (Phase 2)
• Dinner: Warm Beef Salad with Cannellini Bean salad (Phase 1) – Whole-Wheat Penne with Eggplant and Ricotta (Phase 2) – Baked Barbecue Chicken with South Beach Barbecue Sauce and Roasted Eggplant with Lemon and Olive Oil (Phase 1)
• Sides: Baked Sweet Potato Fries (Phase 2) – South Beach Cole Slaw (Phase 2)
• Dessert: Peanut Butter and Jelly Cookies (Phase 2)

Phases:

• The phase 1 (2 weeks) preview eating normal-size portions of lean meat, fish, eggs, reduced-fat cheese, nonfat yogurt, nuts, and plenty of vegetables.
• Once you’ve reached your goal weight, you’ll move to Phase 3 (the maintenance phase). You can include three servings of whole grains and three servings of fruit a day.
• On Phase 2 previews the reintroductions of the right carbs: grains and fruits until you reach your goal. The emphasis is on foods with a low glycemic index (The carbohydrates effect on blood glucose levels)

Carbohydrates are distinguished in good and bad.

“Good carbs” are high in fiber or high in good fats ( polyunsaturated and monounsaturated fats, especially those with omega-3 fatty acids), and have a low glycemic index,

 

Here a list of resources about the south beach diet: From Wikipedia

• A 2004 study of the South Beach Diet by Agatston, et al., reviewed a 1998-1999 trial completed by 54 participants over the course of a year.
• A 2005 study of the South Beach Diet conducted by Kraft Foods was completed by 69 subjects over the course of just under three months. Both studies showed favorable results for the groups using The South Beach diet.
• Articles and researches
• What real people say

The Detox diet plan

The Detox diet (detoxification) is a short term diet ( one to two times a year) that consists in a nutrition behavior to eat foods that remove of potentially toxic substances from the body.

 

The toxins are those produced in the body during normal functions, such as the ammonia produced during the breakdown of protein, and external chemicals such as pesticides, household cleaners, food additives, drugs, pollution, cigarette smoke, and heavy metals like lead.

 

The principles of this diet are to…

• Minimizes the amount of chemicals ingested
• Emphasizes foods that provide the vitamins, nutrients, and antioxidants foods that draw out and eliminate toxins (bowel movements and urination)

The benefits of this diet are:

• Improved energy
• Clearer skin
• Regular bowel movements
• Improved digestion
• Increased concentration and clarity

The detox foods are

• Fresh Fruit
• Fresh Vegetables
• Rice
• Grains
• Beans
• Nuts and Seeds
• Extra-virgin olive oil
• Herbal Tea
• Water

Considerations: There’s simply a scientific evidence to suggest that our bodies are completely capable of excreting waste without the aid of ‘detoxing’

 

But there is a thing to consider with the detox diet, following for a long period this diet create the diminishing muscle mass due to insufficient amino acids for repair (the diet lack of proteins). With less lean muscle the body’s metabolic decrease. Articles and researches – What real people say on it

 

The Weight Watchers core program

The Weight watchers have a good community generating program and increase the sense of appartenece using conferences and meetings so they tend to increase assistance to those trying to meet weight-loss goals.

 

Weight Watchers generally offers two distinct programs:

1. The Flex program
2. The Core program

The Flex system consists in assign a specific number of points to foods quantify a participant’s calorie intake and energy expenditure (a single participant has a certain number of points per day based on the individual’s current weight and weight goals).

So they must stay under their total point value for the week. There aren’t partiular foparticularare completely forbidden.

 

The point formula is a number that take count of calories, grams of fat, grams of dietary fiber.

 

The Core Plan classifies certain types of food as “core,” and permits participants to eat core foods. Participants should only eat these foods “until satisfied, not full.”

 

Core foods are fruits, vegetables, fat free dairy, lean meats, and whole grains.

 

What the world say about this diet:

• Here an article about the weight watchers and heart risk
• Articles and researches
• What real people say

The American heart association diet plan

This is one of the most informative site i’ve found in respect to the others (too commercial). The main concept of this diet is to:

 

“Use up at least as many calories as you take in”

 

They start understanding how many calories you should eat to maintain your weight.

 

They post the attention on foods that get the nutrients that your body needs (vitamins, minerals, fiber, etc…).

These nutrients can be found on foods like vegetables, fruits, whole-grain products and fat-free or low-fat dairy products most often.

 

The guidelines are:

• Eat lean meats and poultry without skin
• Eat fat-free and low-fat dairy products
• Don’t eat foods containing hydrogenated vegetable oils
• Cut back on beverages and foods with added sugars.
• No salt
• Drink alcohol in moderation

 

An interesting thing to consider is that the Mediterranean-style diets are often close to US dietary guidelines, but not exactly.

The Med-diet has less saturated fat than the American diet. The fats in the Med-diet come from the olive oil (good fats mono-unsaturated)

[More info on what real people think on it]

 

What is the kimkins diet food plan?

This is another low carb diet plan…exactly a Very Low Calorie Diet (VLCD). This is a diet with very or extremely low calorie consumption per day. It is defined medically as a diet of 800 kilocalories per day or less

 

They use to promote it in these words:

“Less fat than Atkins, less carbs than South Beach and faster weight loss than Weight Watchers!”

 

The diet was developed by Kimmer in 2000. This woman weighed 318 pounds and in less than a year she lost 198 pounds.

 

This type of diet can be resumed in these guidelines:

• 20 grams total carbs
• 3 cups salad type veggies or
• 2 cups salad veggies + .5 cup ‘cooked’
• 70-90 lean protein grams
• No LC products, treats, junk or alcohol
• Just enough fat to make your menu work

Here the risks of Very low calorie diet are:

• Gallbladder disease
• A slowing of your metabolism
• Your body will break down muscle and other lean body tissue which can be very dangerous for calorie burning and metabolism
• Osteoporosis
• Women can find an irregular menstruation periods
• A lack of serotonin in the brain can lead to clinical depression.
• Deterioration in the condition of hair and nails.

People who follow this diet can lose weight very fast, but they regain it equally fast when they realize food is not something you can avoid forever.

 

Interesting is to read this discussion group

 

Actually i didn’t find some research on the effect of this diet. Personally i don’t recommend it….

 

The Zone diet menu plan

It is a way of eating. The main principle of this diet is to reduce inflammation within your fat cells to reach the long-term weight loss. To achieve this objective you must eat the right combination of food and:

• Eat Zone snack
• Eat often (4-6 hours every meal)
• Drink a lot of water

 

A typical meal should:

• Start with low-fat protein (1/3)
• Next add low glycemic-load carbohydrates (i.e. vegetables and fruits) (2/3)
• And good fats (i.e. olive oil).

The American Heart Association does not recommend the Zone Diet due to high-protein, lack of essential nutrients and little information on long-term effects (more info here and here)

 

In this page there is a comparison between the differents types of diet.

 

I don’t agree with the Med diet comparison because they say that the zone diet stress the consumption of fruit, vegetables and omega3 while decrease the carbs…instead of the med diet.

 

So how can they say it?

 

Where is written a typical diet plan of the Mediterranean diet?

 

The Mediterranean diet is not a diet but a way of eat of the Mediterranean people. No one invented it and no one can say to have the perfect diet plan and food consumption.

 

Only a serious dietologist can decide it in base of the characteristics of the patient…this means that the med diet can be modified in base of the patient’s charactheristics…so how can they say that the med diet lack in fruit, vegetable and omega3 consumption?

 

“No one try to sell you the Med diet because this diet is a patrimony of the world every body own it and you don’t need to pay to follow its principles”

 

The Mediterranean diet is better

I don’t know if i can define all of these diets as fad….for some diets there are researches that confirms their positive effects but all of these diet are of commercial use…why?

 

The Mediterranean diet is a mix between al of these diets above…it takes their best aspects and don’t have their worst aspects

 

Personally i find that all of the diets are same…

• Low hard work
• Fast results
• Guarantees on weight mantenance
• Long term maintenance and comminuty support

All aspects to trick desperates people who can’t loose weight

 

I think that the help of a dietologist, high motivation and patience is the best way to achive long termachievets.

 

Plus i don’t like people try to gain money on health and weight problems…all of the diets above have their specific foods to buy…how can i trust them?

 

You can follow the Mediterranean diet without spending money, with simple and tasty foods without privations.

 

When diets cut foods your body will often become starved for the nutrients it is being deprived of.

 

Then, once introduced back into the body, the body tends to hold on to the nutrient for fear of not receiving it again for a long time. You can’t substitute the natural nutrients with syntetic integrasynthetic.integratorsmins, etc…) which often lack the things that come with the natural form of the food.

 

And you? Tell me what do you think…