Last month’s article focused on what makes a successful diet by looking at a few of the most favored ways to lose weight and improve health. This month will expand on 11 of today’s most commonly advertised diet plans. We’re often fascinated by new diets promising fast weight loss with no downsides. Unknowing followers quickly discover that newly established habits could be detrimental to goals and their overall health. Being an expert on the latest diet trends will help you navigate this baffling world of cutting calories and planning meals. Here is my take on today’s most popular diets…
Paleo – The Paleo diet (short for Paleolithic) is common in Crossfit circles and is supposedly made up of foods that our ancient human ancestors consumed decades ago. The diet is based on an evolutionary argument that a mix of fruits, vegetables and copious amounts of meat is the key to getting back to optimal health and weight. Since grains, dairy and legumes were not on the caveman’s plate, they’re not included in the diet. In short, this diet is very strict, allowing for few grains and requiring expensive sources of protein. Nevertheless, followers are avid about the positive energy levels they experience and an emphasis on healthy foods (fruits/veggies) that supply all needed nutrients. The Paleo diet does have many benefits, however, our healthy prehistoric ancestors didn’t just eat large amounts of meat. Their diet also included copious amounts of vegetables, often comprising over 100g of fiber daily! This aspect (though unreasonable) isn’t really upheld by the faux caveman of today’s Paleo followers.
DASH diet – The DASH has been crowned the best diet overall for consecutive years by several sources. It’s all about small, but effective changes such as correct portions, lots of plants and lean portions of meat and dairy. It’s adaptable, not too strict and a simple way to increase health through the emphasis of treating hypertension. While, it isn’t geared for weight loss, most do slowly lose weight with adherence to this plan. The downside is that the flexibility may leave some the room to cheat a little too much, thereby negating many of the diet’s benefits. Those with patience will find promise in DASH eating, but others with immediate weight loss desires may want more structure and rules to hold them accountable for quick results.
TLC diet – TLC or Therapeutic Lifestyle Changes is a diet that stipulates guidelines largely encouraged by the American Heart Association. The TLC diet is the standard doctor’s recommendation to anyone who has experienced a heart attack or stroke. It reduces the main causes of clogged arteries like saturated fat and sodium. Some argue the diet is outdated and lacks implementation support when it comes to choosing foods and cooking. On the plus side, this is a set of simple requirements that lead many to healthier lifestyles once put in place and maintained. It’s well supported by research and can improve heart health for those who follow the diet.
Mediterranean Diet – The Mediterranean race is well known for good health and great food. So when chronic health issues like diabetes and heart disease began to rise, Americans were quick to look for solutions to health conditions that also satisfied hunger. Main courses for Mediterranean people typically include loads of legumes, fruits, seasoning herbs, nuts and vegetables. Next are slightly smaller amounts of seafood, then tiny amounts of dairy, poultry, meat and sweets. Overall, it’s extremely healthy, tasty and backed by research. Yet, it will take some time to learn new styles of cooking as well as new flavors. Lastly, those really looking to reap all the benefits of a Mediterranean lifestyle will also want to pay close attention to exercise recommendations that highlight this culture’s daily movement as well.
17 Day Diet – This ever-so-appealing diet involves phases that are guaranteed to bring rapid results to those who need quick change. It involves a doctor reviewed set of 4 cycles (accelerate, activate, achieve and arrive) which eliminate processed foods and emphasize low calorie eating with vegetables, lean protein topped with pinches of dairy, healthy fats and fruit. It’s quite clear that much of the limited diet’s results are in the form of water loss (a common side effect of rapid restriction of carbohydrates) and it’s all about emphasizing short-term changes without much consideration of healthy lifestyle change. Although this diet does bring results, it’s thought that most users will regain weight as they quench their neglected cravings.
Dukan – This is another doctor produced phase based eating plan that starts with stringent requirements in the beginning. Luckily this one ends with some pretty smart recommendations for the last (lifelong) phase. It’s based on the principle that carbohydrates and added sugars are the culprits driving obesity and disease. Reducing intake of these items brings results and better weight control. Overall, the Dukan’s low fat, low carb, but high protein diet can leave a person feeling a little low in overall satisfaction. However, the fame of the diet has brought the creation of countless resources including recipe books, online communities and even support through coaching. With enough help, some may be able to find all they need with Dukan.
Michael Phelps Diet – When it was first reported that Michael Phelps was consuming 12,000 calories each day, people were so enthralled that someone can do this and maintain a lean figure. Much of this diet was comprised of junk food like pizza, pancakes and cookies. It became a new approach to many who felt their athletic routine was comparable to Phelps’ and thought more calories was the key to better performance and health. Unfortunately, this diet (and others like it) should most likely be reserved for the Olympic athletic monstrosities and not applied by the not-so-in-shape society of today. Furthermore, Phelps has since changed his eating, now opting for fewer calories from better food sources.
Beyond Diet – This diet is based on body types and has people eliminate certain types of food depending on what category they fall in. This can be very restrictive and to say that you should NEVER eat certain food groups may not be feasible or very healthy for some. Many say the cost just to learn about this diet’s “vital” information has people angry, especially when compared to many free counterparts that offer more support. The author behind this approach is not a doctor or a licensed dietitian, but rather she falls into this ever common nutritionist category tagged by many self-proclaimed experts. There isn’t a lot of good evidence behind this diet and with the high cost it definitely fails this nutritional review.
HCG – HCG is a hormone that is released during pregnancy and by some tumors. This diet is all about injecting this hormone while consuming only 500 calories each day, which is guaranteed to cause very rapid weight loss. The critiques of this diet are quick to point out that eating just 500 calories will cause anyone to lose weight, regardless of what they are injecting. However, most people will stick to their ridiculous recommendations because they’ve shelled out exorbitant amounts of cash for the shots. Past fraudulent allegations and a history of directors with fraud charges make this an overall terrible choice. Most long-term follow ups show that people are extremely prone to re-gaining weight, and then some. Lastly, research has shown that the HCG hormone doesn’t have the acclaimed fat scorching effect promoters claim it does. Plans that encourage steady weight loss at a rate of 1-2lbs / week are favored to maintain a healthy metabolism, prevent regaining weight and save money.
Jenny Craig – Jenny Craig delivers pre-prepared meals set to a certain calorie level to produce weight loss. Better health isn’t a focus, but probably is a side effect for any who wasn’t already appropriately portioning their meals. The food is absolutely fabulous and the local Jenny Craig centers combine this with weekly support and a very active online community to boot. It’s all based on the principle that losing weight is as simple as reducing fat, calories and portions. Thankfully, users can splurge a couple of times a week and it’s not insanely strict. The problem with meal provided programs is that they don’t teach lasting lessons on how to prepare foods and fit them into your lifestyle for the long term. This is why some eventually regain the weight. To counter this critique, Jenny Craig attempts to have people phase into cooking at home once they start losing weight.
Weight Watchers – Last but definitely not least, Weight Watchers is based on the simple calories in vs. calories out model. It’s one of the most popular ways to lose weight and the diet probably has more personal support than any of its competitors. A dieter’s resources on this plan include phone apps, meal plans, bars, shakes, frequent meetings and a huge educational online database of information. The great thing about this diet is that it’s adaptable to just about any eating style and simple to follow. Users can eat all the meals they enjoy while just sticking to one measurement to lose weight (point values assigned to foods). The only down side is that weight loss based solely on portions and calories isn’t really a good approach, as a food’s health factor is more valuable than it’s caloric value. Aspects like phytonutrients, fiber and type of fat also affect how the body uses calories. Nevertheless, this is easy and one of the most favored ways to lose weight today.
There are many ways to evaluate these diets and even with several downsides, people still find ways to get what they need out of flawed diets that are illogical and nutritionally inadequate. However, if you want to be better at demystifying the diets of tomorrow, always apply some simple evaluations to weed through the good and bad:
- The healthiest foods (fruits/vegetables) can and should always be eaten in good amounts.
- Processed and fast food should always be avoided or completely eliminated.
- You better learn how to control hunger… and control it well (if any diet leaves you feeling hungry, it most likely isn’t going to work in the long run).
- You must keep long-term health in mind (losing weight and/or increasing muscle definition is nice, but when choosing a lifestyle, you must consider the repercussions of your eating).
Consider these lessons and find out what is going to work best for you in the long run. By avoiding pitfalls and making wiser dietary choices, you’ll be much happier and healthier with the results of your efforts.
Fitness and Forgiveness