Hundreds of diet plans promise quick, sustainable weight loss. Some of the most popular diets share similar, relatively sound nutrition principles, others make empty promises. Before embarking on any diet, ask yourself if it is teaching you new habits or only offering a quick fix. The best diet is not a temporary means to weight loss, but a permanent alteration of your eating habits that sticks for life. Check out some of the most popular plans below, but make sure any diet you decide to follow fits into your lifestyle and allows you to eat enough calories daily to support your energy needs--otherwise, you will be unable to adhere to it for any amount of time.
Anti-Sugar
Diets like Sugar Busters, Sugar Solutions and Somer-cize (by Suzanne Somers) base their diets on the concept that sugar is toxic. These diets emphasize a generally healthful diet full of vegetables, monounsaturated fats, whole grains and lean proteins. You must eliminate all refined sugars such as those found in processed foods and soda as well as high-sugar natural foods like potatoes, carrots, beets and corn. Although calorie counting is not the focus, proper portion control is emphasized.
High Protein/Low Carb
The Neanderthal (based on eating like a caveman), the Zone (advocating a 30 percent fat and 40 percent each carb and protein intake) and Atkins all fall under the broad category of high protein and low carb diets. Consumption of up to 40 percent of your daily calories in protein is encouraged--often without attention to saturated fat intake. Carbohydrate levels are severely reduced, in some cases to a daily amount equivalent to one banana. The "American Journal of Clinical Nutrition" reported in two separate studies in 2005 and 2008 that protein creates feelings of satiation, allowing for a successful restriction of calories and loss of weight. If you select lean sources, rather than focus on full-fat cheese, butter and bacon, high-protein diets can help you lose weight without adversely affecting your health through too much saturated fat consumption. Do be aware of the possible negative affects on your kidneys if you adhere to the program for the long term.
Mediterranean
The Sonoma Diet and other diets labeled "Mediterranean" emphasize eating in the style of the Spanish and Greeks--with focus on fresh vegetables and fruits, fish and grains (including bread and pasta). Moderate amounts of red wine, eggs and cheese are allowed, but red meat and processed foods are discouraged. Protein is treated as an accent, rather than a main focal point of meals. Monounsaturated fats, such as those found in nuts and olive oil, are also components of this diet plan.
Ornish Diet
Dr. Dean Ornish introduced his low fat diet in the book "Eat More, Weigh Less." He prescribes a primarily vegetarian diet that de-emphasizes calorie-counting but focuses on fresh produce, grains and fruits. Your total daily intake of fat should never exceed 20 percent, and is considered ideal in the 10 percent range.
Diet Programs
Programs like Jenny Craig and Nutrisystem provide you with a meal plan and pre-packaged, portion-controlled servings. You purchase food directly from the company and can take advantage of weight loss coaches that assist you on your weight loss journey. Many of the foods are shelf stable and do not require refrigeration.
Weight Watchers
Weight Watchers has been around since 1963 and its program has helped thousands of people lose weight. In 2008 it implemented a "points" system in which you learn how to make healthy choices and eat everything in moderation. Group support meetings are an optional part of the program.
South Beach
Dr Arthur Agatston developed the South Beach diet to help his overweight cardio patients lose weight. Because his patients fared so well on the diet, he wrote the book, "The South Beach Diet," and the diet went mainstream. The diet has a relatively high protein focus as compared to the 10 to 15 percent of daily calories recommended by the U.S. Department of Agriculture's food pyramid. The diet emphasizes healthful foods, such as unsaturated fats, fish and chicken, whole grains and fresh produce. Dr. Agatston has since come out with a new and improved version in the book "South Beach Supercharged" which gives dieters more flexibility while adhering to the original principles of the diet.
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