Thousands of diet programs exist, so choosing one can be overwhelming. Look for a program that fits your lifestyle and your food tastes. Make sure it prescribes a reasonable amount of calories and does not make unrealistic promises. If a quick, easy solution existed--obesity would not be a problem.
Sonoma Diet
Relatively new on the diet scene, the Sonoma Diet falls under the category of "Mediterranean Diets" which emphasize fresh vegetables, fruits, fish and pasta and discourage saturated fat and processed food. This diet focuses on what it calls "power" foods, particularly almonds, bell peppers, blueberries, grapes, olive oil and spinach. The diet focuses on enjoying your food, gourmet dining (including wine) and portion-control.
The 5 Factor Diet
Developed by fitness trainer, Harley Pasternak, The 5 factor diet bases itself around 5 meals a day, 5 workouts a week with 5 exercises in each. Each meal should adhere to 5 principles, namely include a low-fat, quality protein, a low glycemic index carbohydrate, adequate fiber, healthy fats and a sugar-free beverage. The book includes numerous recipes and menu plans and requires at least 25 minutes of exercise on five days of the week.
Weight Watchers
Since 1963, thousands of people have lost weight through Weight Watchers. The company regularly updates its program to meet current diet and fitness recommendations. Weight Watchers focuses on helping learn how to make smart, healthy choices that adapt into your preferences and schedule. Weight Watchers offers bricks and mortar meetings, on-line counseling and support, grocery store products and a magazine.
Nutrisystem
Nutrisystem, and similar programs like Jenny Craig, allow you to choose foods from a menu of portion-controlled pre-packaged, shelf stable foods. You eat the foods with which they provide you and lose weight. Food is only available through the company and is delivered to your door. Nutrisystem operates on-line only but you do have access to an on-line counselor when you sign up for the program. Nutrisystem may be useful for a weight loss jump start, but it does not teach you to prepare your own food or eat in the real world.
South Beach
A nutritionally smart program, The South Beach Diet encourages the consumption of fish, chicken, low-fat dairy and mono-unsaturated fats. In the beginning of the diet, carbohydrates are restricted, but over the course of the next two phases they are re-introduced with an emphasis on whole grains and vegetables. In an effort to provide dieters with more flexibility, the updated "South Beach Supercharged" adds exercise recommendations and provides ideas as to how to make the diet fit into any lifestyle.
Atkins
Many versions of high protein diets exist, but the most famous is probably the Atkins Diet. The Atkins Diet consists of three phases, the first of which allows for no more than 20 g of carbohydrates a day (the amount in one banana). The latter two phases ask you to add in carbohydrates slowly, but never do they take a center stage in your meals. The Atkins Diet falls under criticism for failing to distinguish between proteins high in saturated fat and low-fat choices. The American Heart Association continues to warn against high protein diets for fear that long-term consumption of animal fats, butter and full fat cheese as the center of the diet could increase instances of heart disease. Research on long-term adherence to Atkins like plans is still inconclusive, but as a 2005 editorial in the "American Journal of Clinical Nutrition" noted, protein creates feelings of satiation and does lead to successful weight loss for many people.
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