If you're considering a new weight-loss plan, also evaluate it by the following statements to see how the program holds up. If one or more of these apply, raise a red flag.

• Claims that sound too good to be true
• Promises of a quick fix
• Diets limiting one or more food groups
• A complex study results in simplified solutions
• Recommendations based on a single study
• Dramatic statements that are refuted by reputable scientific organizations
• Lists of "good" and "bad" foods
• Opinions based on studies published without peer review
• Studies that ignore differences among individuals or groups

"Atkins Diet" by Robert Atkins, M.D. — consists of four phases

• Phase I (Induction): Eat combinations of fat and protein liberally. Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables.

• Phase II (Ongoing Weight Loss): In the first week of this phase, go up to 25 grams of carbohydrate per day. Then, in the second week, go to 30 grams. As long as you keep losing, each week you add 5 more grams of carb per day until you find that you stop losing. This is called your Critical Carbohydrate Loss Level (CCLL). If you wish to continue losing, you must maintain your amount of carbohydrate at your CCLL.

• Phase III (Pre-Maintenance): Increase your daily carb intake by 10 grams each week as long as you continue to lose.

• Phase IV (Lifetime Maintenance): Maintain your “Atkins Carbohydrate Equilibrium (ACE)”: the number of grams of net carbohydrates you can eat (per day) without gaining or losing weight.” If you find that you have gained 5 pounds over your goal weight, quickly switch back to the induction phase (Phase I) to get back to your goal weight.

Though many individuals have lost weight on the Atkins plan, a major concern about the Atkins diet has been that it might increase the risk of cardiovascular disease by raising blood levels or artery-clogging fats. The excessive amounts of protein recommended on this diet may also have adverse effects on kidney function. Another difficulty is the amount of restrictions on this diet (especially in the Induction Phase) which may make this diet difficult to stick to for many people. It has been suggested that this could cause a rebound weight gain effect.

Mediterranean Diet

• High consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds

• Olive oil is an important monounsaturated fat source

• Dairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eaten

• Eggs are consumed zero to four times a week

• Wine is consumed in low to moderate amounts

A Mediterranean-type diet is the diet that was used in the Lyon Diet Heart Study, which demonstrated a 50-70% lower risk of recurrent heart disease compared to a control group. More information about the Heart Study is available: Lyon Diet Heart Study.

South Beach Diet by Dr. Agatston

• Phase 1: Banishing Your Cravings - During Phase 1 (Banishing your Cravings), you'll eat normal-size helpings of meat, chicken, turkey, fish, and shellfish. You'll have plenty of vegetables, eggs, cheese, and nuts. You'll have salads with real olive oil in the dressing. You'll have three balanced meals a day, and it will be your job to eat so that your hunger is satisfied. For the first 14 days you won't be having any bread, rice, potatoes, pasta, or baked goods. No fruit, even. You'll begin adding those things back into your diet again in two weeks. But during Phase 1, they're off-limits. No candy, cake, cookies, ice cream, or sugar for two weeks, either. No beer or alcohol of any kind. After this phase, you'll be free to drink wine, which is beneficial for a variety of reasons. Not a drop during the first two weeks, however.

• Phase 2: Reintroducing Carbs - In Phase 2, you will be able to start reintroducing some of the carbohydrates that have been limited in Phase 1. You choose which of these indulgences you permit yourself. You won’t be able to have all of them all of the time. You remain in Phase 2 and continue losing weight until you reach your goal.

• Phase 3: A Diet for Life - Once you hit your target, you’ll switch to a more liberal version of the program, Phase 3, the maintenance phase.

Weight Watchers

The Weight Watchers program is based on calorie-reduction, using the Weight Watchers points system. No foods are forbidden, although you are restricted to a certain number of daily 'points'. You can attend Weight Watchers group meetings for support or if you prefer, do this diet on more of an individual basis through on-line support.

The Zone Diet by Barry Sears, Ph.D.

• Four ounces of chicken breast (low-fat protein)

• 1/2 cup of whole wheat pasta (carbohydrate)

• 1/2 an apple (carbohydrate)

• A cup of green beans (carbohydrate)

• A green side salad, and

• A small handful of nuts or another healthy fat source (such as an olive oil dressing on the side salad) to round out the meal.

The Zone diet strongly advises that people choose low-fat protein sources, and moderate amounts of healthy monounsaturated fat sources. The Zone also recommends that people choose fruits and vegetables as their main carbohydrate sources. In the Zone, whole grains are much preferred (as a carbohydrate source) over refined grains. Whole grains are allowed in smaller quantities (about 25% of the amount of the carbohydrate in each meal). Through eating large quantities of fruits and vegetables and getting moderate amounts of healthy fat and protein, in the Zone, many people feel full and satisfied throughout the day while consuming fewer calories.

6/23/2008