In 2010, the "Journal of the American Medical Association" published a research study that analyzed the results of the U.S. Centers for Disease Control and Prevention's National Health and Nutrition Examination Survey. The journal reported that more than 32 percent of American men and more than 35 percent of American women are obese. If you're not satisfied with your weight, one of the several diets popular in the United States--low-carb, low-fat and low-calorie diets, according to the "Journal of the American Academy of Physician Assistants"--can help you achieve a healthier one. Because healthy dietary requirements vary widely by individual, talk to your doctor before starting any of these plans.
Low-Carbohydrate Diets
The "Journal of the American Academy of Physician Assistants" says that the four most popular low-carbohydrate diets are the Atkins, South Beach, Zone and Carbohydrate Addict's diets. Specific eating plans vary slightly depending on the diet itself and your stage in it. According to the journal, all four of these diets share common ground, restricting your total calorie consumption by drastically reducing the number of carbs you eat to levels as low as just 20 grams a day.
Harvard Medical School's "Harvard Health Letter" warns that no medical evidence proves that low-carb diets sustain long-term weight loss; it also says that little is known about the long-term effects of low-carb diets on the body's general health. However, the school does say that some people may find weight-loss success on a carb-restricting eating plan.
Low-Fat Diets
The two most popular low-fat diets are Pritikin and Ornish, according to the "Journal of the American Academy of Physician Assistants." The journal reports that the latter is vegetarian, while the former restricts consumption of meat to just 3.5 ounces daily. Both diets emphasize greater intake of fiber and complex carbs to make you feel full.
The "Harvard Health Letter" says that, though losing weight using a low-fat diet is often slower than weight loss achieved through a low-carb diet, both kinds of diets are statistically the same in terms of final weight loss.
Low-Calorie DIets
The two most popular low-calorie diets--Jenny Craig and Weight Watchers--are familiar brand names that have been around for decades, according to the "Journal of the American Academy of Physician Assistants." These diets work by restricting the portion sizes of your meals to reduce the total amount of calories you consume daily. Cutting back on calories while maintaining or increasing your expenditure of calories through physical activity prompts your body to burn calories stored in the form of fat.
Although it can be time-consuming to constantly monitor portion sizes and count calories, Dr. Donald Hensrud of the Mayo Clinic says limiting calories can effectively lower weight in a sustainable manner.
References
- "Journal of the American Academy of Physician Assistants": Examining the most popular weight loss diets: How effective are they?; E.L. Sherer and J.A. Sherer; November 2008
- Harvard Health Letter: The Skinny on Popular Diets
- "Journal of the American Medical Association": Prevalence and Trends in Obesity Among US Adults, 1999-2008; Katherine Flegal, et al.; January 2010
- Harvard Medical School: Low Fat or Low Carb Diets
- Mayo Clinic Health Letter: Beyond Counting Calories
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