According to the Centers for Disease Control and Prevention, around one third of all Americans are obese and another third is seriously overweight. Excessive fat storage can have a significant effect on your health and can lead to the development of diabetes, cardiovascular disease, joint problems, back pain and, in extreme cases, premature death. While Americans have never been fatter, they are not alone in their battle against being overweight. The World Health Organization has classified obesity as a serious disease that is affecting many parts of the globe and, as a consequence, there are many products, plans and diets aimed at people who are overweight. While the number of diets available numbers in the thousands, some types of diets have proved to be more popular than others.
High Protein Diets
High protein diets such as Atkins, South Beach, Primal Blue Print and Carbohydrate Addicts are all designed to help you manage your blood glucose, and therefore, your insulin levels. Insulin is an anabolic hormone that encourages fat storage and prevents fat burning. By minimizing carbohydrate intake, high protein diets reduce insulin secretion and therefore create an ideal environment for fat loss. High protein diets are controversial and are not considered a mainstream approach to weight management. The main concerns are the lack of fiber, vitamins and minerals, and their moderate to high fat intake. High protein diets can lead to successful weight loss, but some dieters find that they feel unwell as a result of low carbohydrate intake.
Calorie Controlled Diets
One pound of fat is equal to approximately 3,500 calories. By reducing your caloric intake by 500 calories a day below maintenance, you should lose one pound of fat per week. Calorie controlled diets reduce your caloric intake so that the shortfall in energy is met by the fat stored around your body. Examples of calorie controlled diets include Weight Watchers, Jenny Craig, The Biggest Loser diet and Belly Off. Most low calorie diets require that you weigh and measure your food to ensure that you are reducing your calorie intake sufficiently. Other ways of controlling calorie intake include eating pre-packaged meals or eliminating specified food groups such as bread, pasta or sugar.
Calorie controlled diets can lead to weight loss, but some dieters may find that weighing and measuring food is time-consuming and can be socially exclusive, especially when eating out.
Meal Replacement Diets
Meal replacement diets are very simple and involve eliminating one or more meals a day and replacing them with a snack bar, shake or other pre-prepared food product. Examples of meal replacement diets include Slim Fast, the Cambridge diet, Special K diet and Cabbage Soup diet. Meal replacement diets significantly reduce your overall calorific intake, which leads to an often rapid weight reduction. On the downside, this type of diet can be expensive and a too-rapid weight loss can lead to severe hunger and a dramatic weight gain when you return to your regular eating habits.
Low Fat Diets
Fat provides 9 calories per gram compared to 4 for protein and carbohydrates. Reducing your fat intake is a straightforward way to reduce your overall caloric intake. Low fat diets tend to be moderately high in carbohydrates while being low in protein. Low fat diets are the mainstream approach to weight management, and this type of eating plan is supported by the vast array of low fat food products available in grocery stores and supermarkets. Variations of low fat diets include the Mediterranean diet, the Wholefood diet, the DASH eating plan and F-Plan diet. Some low fat diets are overly restrictive and reduce intake of essential fats such as fish and vegetable oils, which offer significant health benefits.
Fasting and Intermittent Fasting Diets
Diets such as Fasting-the Ultimate Diet, The Warrior Diet and the Alternate Day Diet limit calorie intake by reducing the frequency of meals. Some diets may involve simply skipping a meal or not eating after a specified time of day, while others, such as Alternate Day, involve eating every other day only. Fasting has a long history and has strong links to spirituality and religion. The main disadvantage of fasting-type diets is hunger. Hunger may become so severe that you end up eating more food when you break your fast than you would have otherwise consumed if you were eating normally.
References
- Centre for Disease Control.com: USA Obesity statistics
- "Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating"; M.D. Walter C. Willett and P. J. Skerrett; 2005
- "Nutrition, Fitness, & Sports"; Anita Williams; 2001
- Diets in Review.com: Reviews of Common Diets
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