The Pros & Cons Of Popular Diets

It is estimated that more than 70 million people in the United States are on a weight loss diet at any given moment. Despite the large number of people trying to lose weight, people are becoming fatter. Over two-thirds of adults and almost half of children are overweight or obese. The sad truth is most diets fail, as many dieters who initially lose weight gain it back eventually. Every well-known diet has its pros and cons, so undertake any of them with a healthy dose of skepticism.

Atkins Diet

The Atkins diet is a low carbohydrate, high protein diet based on the principle that excess carbohydrates can produce fat and increase your weight and that by consuming less carbohydrates you can burn fat and lose weight. The pros are if you follow the diet, you can lose weight, initially. The diet encourages you to eat high amounts of protein foods until you are full. Results demonstrate weight loss and increased levels of HDL, the good cholesterol. The cons are that it includes foods with unhealthy fats that can increase your risk for heart disease. Long-term health effects are unknown. Weight loss is modest and diet adherence is low, according to research by scientists at Tufts-New England Medical Center and published in the "Journal of the American Medical Association" in 2005.

South Beach Diet

The South Beach diet is a low-carbohydrate, high-protein diet that is a healthier variation of the Atkins diet. The diet favors consuming small amounts of low glycemic carbohydrates that are absorbed slowly so you do not increase your blood sugar levels. Excess sugar can turn into fat in your body. Consuming low glycemic carbohydrates are good for diabetics who need to manage their blood sugar. The diet also encourages eating lean proteins to reduce your risk of heart disease. The cons of the diet are that you do not count calories. Consuming higher amounts of calories from foods than you expend in physical activity could lead to weight gain. The diet is also based on theory and lacks clinical studies that demonstrate results.

Zone Diet

The Zone diet is based on the principle that meals contain a balance of protein, carbohydrate and fat to keep hormones, such as insulin, in favorable balance. The pros are that it contains palm-sized portions of foods that contribute a small amount of calories, and it encourages you to eat nutritious foods such as whole grains, soy and fish that contain healthy fats. The cons are the low-calorie diet results in modest weight loss, according to research by scientists at Tufts-New England Medical Center. Also, the diet is not sustainable for most people.

Ornish Diet

The Ornish diet improves your heart health and helps you lose weight. The pros are you change the types of foods you eat without calorie restrictions. The diet focuses on whole, unprocessed plant-based foods, such as fruits, vegetables, grains and legumes, which are naturally lower in calories than animal products and contain healthy, rather than unhealthy, fats. The cons are it may be hard to follow for die-hard meat eaters and results in modest weight loss, according to research by scientists at Tufts-New England Medical Center.