When considering a diet you have a multitude of choices. Some diets count calories. Some diets emphasize proteins, fat or carbohydrates; others combine foods to burn calories. Long-term success depends on adopting a diet that suits your body, your lifestyle and your eating habits.
History
Dr Atkins developed the Atkins Diet in 1972 for weight loss and management of many health disorders. The Sugar Busters Diet was written by three physicians and a CEO of a Fortune 500 company and bases its menus around reduced sugar. The Zone Diet was created by Dr. Barry Sears who claims permanent fat loss, better health and longer life. The Exchange Diet, recommended by the American Diabetes Association, is an eating plan to maintain blood sugar levels used by many for weight-loss and maintenance diets. Nathan Pritikin, diagnosed with heart disease, developed the Pritikin Diet based on a heart healthy eating plan.
Concepts
The Atkins Diet encourages maintaining a ketotic state with high proteins, the concept being that carbohydrates produce fat. The Sugar Buster Diet says "sugar is toxic." The premise is that insulin insensitivity causes obesity, and therefore insulin-stimulating foods should be avoided. The Zone Diet focuses on foods that create hormonal balance in the body, maintaining that energy is derived from carbohydrates rather from proteins or fats. The Pritikin Diet belief is that eating large amounts of fat raises cholesterol and uric acid levels and impedes carbohydrate metabolism.
Principles
The Atkins Diet avoids vegetables, fruits, breads, cereals, starchy vegetables and most dairy products. The "New Atkins for a New You" allows more vegetables than the original version. Sugar Busters Diet eliminates potatoes, pasta, white bread and white rice, carrots and corn. The diet includes high-fiber vegetables, fruits and whole grains, with lean meats and fat in moderation. On the Zone Diet, each meal includes 30 percent protein, 40 percent carbohydrate and 30 percent fat. Lean meat and poultry substitute high-fat animal products. The Zone Diet encourages fresh vegetables, fruits and nuts and leafy green vegetables. A meal on the Zone Diet should not exceed 500 calories. The Exchange Diet consists of 50 to 55 percent carbohydrate, 10 to 20 percent protein and less than 30 percent fat. Foods are grouped into basic types, similar in nutrient content, which can be exchanged within each category. The Pritikin Diet advocated an intake of 5 to 10 percent fat, 10 to 15 percent protein and the remaining 80 percent from complex carbohydrates.
Study of Comparison
Low-fat diets are promoted by the medical community, the American Heart Association, the USDA Food Pyramid and the American Dietetic Association. A comprehensive comparison study of various diets and eating plans, published in the "Journal of the American College of Nutrition," found that the Atkins diet, with total saturated fat content higher than dietary guidelines, is likely to increase cholesterol levels and risk of heart disease with long-term dieting. The Zone diet may reduce risk for coronary heart disease by lowering serum cholesterol. High carbohydrate, high fiber, low fat diets such as the Pritikin, Sugar Busters and ADA Exchange Diet would have the greatest effect in decreasing cholesterol and the risk for CHD. The conclusion was that "While high fat diets may promote short-term weight loss, the potential hazards for worsening risk for progression of atherosclerosis or atherosclerotic events override the short-term benefits."
Considerations
The amount of fat allowed on the Pritikin Diet is lower than the recommendation by the federal dietary guidelines. However, a benefit is that the Pritikin Plan recommends 45 minutes of daily moderate exercise. Since the Atkins diet specifically recommends animal proteins, it is unsuitable for vegetarians. Fad diets and yo-yo dieting carry potential health problems with repeated weight loss and gain. A balanced diet of healthy foods in combination with regular exercise as a lifestyle is most beneficial for permanent weight loss.
References
- Atkins Diet Plan And Info
- Sugar Busters
- Zone Diet Info
- Mayo Clinic: Diabetes: Your Diabetes Diet: Exchange Lists
- Diet: Pritikin Diet
- Journal of the American College of Nutrition: Health Advantages and Disadvantages of Weight-Reducing Diets: A Computer Analysis and Critical Review; J: Conclusions; James W. Anderson et al; 2000
