Description and Comparison of Weight Loss Diets

Weight loss diets have been with us for quite a while now. There are dozens of plans to choose from which all guarantee that anyone using them will lose a significant amount of weight. You've heard of them, the spectrum, weight watcher's, the zone, South Beach, Mediterranean, grapefruit, glycemic index, cabbage soup, the eat right for your type diet, Atkins, Jenny Craig, Nutrisystem, and on and on and on.

We will be examining the nutritional aspects of the ten top weight loss plans. No particular plan will be endorsed, but any pluses and minuses will be pointed out.

We do not believe in diet plans but in a lifestyle. A lifestyle approach is a holistic approach encompassing the mental, spiritual, emotional, as well as the physical. To the average person a 'diet' represents foods that have to be given up in order for weight loss to occur. Unfortunately many people believe that weight loss plans only concern food.

However many studies show that weight loss, or lack thereof, can be affected by a lack of physical activity (exercise) and stress. Popular diet plans don't focus on these.

The oldest of the popular weight loss plans, Weight Watchers had a humble beginning. In September, 1961 Jean Nidetch of Queens, New York gathered in her house with a group of friends and confessed that her overweight condition resulted from a 'cookie' addiction. From that confession, and ever growing meetings, Jean was able to lose seventy pounds.

One of the foundations of Weight Watchers is a network of support not unlike Alcoholics Anonymous. Weight Watchers believe in a healthy lifestyle. Unlike many weight control programs, they don't rely on diet alone.

Weight Watchers build their nutritional plan around healthy eating guidelines. These guidelines revolve around fruits, vegetables, dairy products, water, protein, vitamins, sugars and alcohol, healthy oils, and whole-grains.

Exercise is introduced next. Members are encouraged to become physically active--take the stairs and walk more.

I like the fact that diet is not emphasized to the exclusion of physical activity and exercise. Weight Watchers trains its members to embrace a healthy lifestyle. A healthy lifestyle is holistic in that it encompasses the mental, emotional, spiritual, and physical. Support groups ensure that all these important needs are met.

This diet's creator, Barry Sears, claims that the body works most efficiently with a set ratio of carbohydrates, protein, and fat (40%, 30%, 30%.) He believes that weight loss diets which are high in carbohydrates and low in protein and fats is wrong.

The zone diet states that a protein about the size of your palm is to be eaten at every meal (main and snacks.) Allowable carbohydrates are most fruits and vegetables, lentils, beans, and whole grains. Their portion size is twice that of protein. Unfavorable carbohydrates include brown rice, pasta, papaya, mango, banana, dry breakfast cereal, bread, bagel, tortilla, carrots, and all fruit juices. If any unfavorable carbohydrates are chosen, they are to be eaten in smaller amounts.

Sears' Zone diet doesn't banish saturated fats, but keeps them to a minimum. Fats from olives, macadamia nuts, avocados, and canola oil are allowed. The diet is also aware of the glycemic index of foods. The carbohydrates which are labeled 'unfavorable' are all high on the glycemic index scale.

The Zone Diet etches the 30% protein, 40% carbohydrates, and 30% fat in stone. I see nothing wrong with these percentages but I don't believe that they should be looked upon as 'untouchable.'

I am critical of weight loss diets which focus solely on nutrition. The Zone Diet certainly does. It gives the perspective applicant the idea that weight loss depends only on diet--it is not!

I agree with carbohydrates in the form of vegetables and medium to low-glycemic index fruits. However, even if high glycemic vegetables such as corn is eaten, the protein included in the meal will slow its absorption. I also agree with the inclusion of some saturated fat in the plan.

As with Weight Watchers, the Zone Diet doesn't require special pre-packaged food. This is a plus. You don't need special food in order to lose weight. All that is needed is the knowledge and willingness to make intelligent food choices.

The South Beach diet was created by cardiologist Arthur Agatston, MD, director of the Mount Sinai Cardiac Prevention Center in Miami Beach, Fl. The diet is carbohydrate-restrictive!

Carb no-nos include potatoes, fruit, bread, cereal, rice, pasta, beets, carrots, and corn during the first two weeks. Even after the two-week period, they are discouraged. High glycemic carbs such as those mentioned are banned.

Dr. Agatston's South Beach Diet is founded on the premise that Americans overeat carbohydrates. That's the reasoning behind the two week induction phase--to wean you off carbs. Fats such as monounsaturated and polyunsaturated are permitted while so-called 'unhealthy' fats like saturated are banned.

This diet doesn't count calories nor does it promote strict portion sizes. It recommends 'normal' portions. When all is said and done, this diet's goal, besides the weight loss, is to get you to eat less but better food.

Although some carbs which are disallowed during the initial two-week phase are reintroduced, brown rice should not be lumped together with white rice; nor should whole-grain cereal be lumped together with non-whole grain. And although vegetables such as corn and beets are high glycemic, the impact on blood sugar will not be felt when eaten with a protein and fiber.

Weight loss should simultaneously strengthen and build the body with healthy, whole foods. It should not be an all or nothing proposition. Processed carbs in junk foods, fast foods, and liquid candy in the form of soft drinks and fruit drinks and most juices are not a part of a healthy, weight loss diet.

Like Weight Watchers and the Zone Diet, the food choices are mainly whole and healthy--whole-grain, fruits and vegetables, and lean protein. Along with exercise, the South Beach Diet provides a foundation for a healthy lifestyle

Unlike Weight Watchers, the Zone Diet, and the South Beach Diet, the Mediterranean Diet was not developed, nor did it grow out of, one person's experience or belief. Studies on people living in countries bordering the Mediterranean Sea showed their remarkable health. Most important of all though was their rate of heart disease was lower than that of other Western countries.

Instead of focusing on what you can't eat, the Mediterranean diet proudly tells you what you can eat. The reason for this is that it is based on the actual eating habits of people bordering the Mediterranean Sea. This eating pattern has been in place for presumably hundreds of years.

The healthy components of the Mediterranean diet include fresh fruits and vegetables, whole grains, nuts and seeds, legumes (black-eyed peas, kidney beans, black beans, etc.), fish, yogurt, extra-virgin olive oil, and a small amount of wine. The fruit and vegetables are fresh and locally grown.

Traditional portion sizes are small. In contrast, America supersizes everything. The high fiber and high fat contents of the Mediterranean diet fill you quickly and keeps you satisfied.

Olive oil is used abundantly by the Mediterranean people. It's in or on their pastas, breads, vegetables, salads, fish, and even unlikely treats such as cakes and pastries.

In addition to small portions and healthy food, the Mediterranean people walk a lot. They are very active.

The Mediterranean diet is actually a functional lifestyle which has been in existence for hundreds of years. It is a natural way of life. Red meat is rarely eaten, and there is vitually no high-sugar, high-trans fat processed food. With the exception of the fish, it is basically a vegetarian diet. Plant foods predominate.

Anyone interested in this diet must exercise (pun intended) care in portion sizes. Though the monounsaturated fats in the olive oil and nuts, polyunsaturated fats, and omega-3 fats in the fish are healthy fats, they are still calorie dense. Portion control is a must!

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The glycemic index (GI) measures how much a 50 gram piece of carbohydrate raises your blood sugar levels compared to white bread or glucose. It has become extremely popular by diet plans such as South Beach, the Zone, and Glucose Revolution making it central in their programs.

The glycemic index works with the macronutrient carbohydrate. The body metabolizes carbohydrates into glucose (blood sugar.) Naturally your blood sugar increases which stimulates the pancreas to release the hormone insulin. Carbohydrates which have a high GI causes a rapid rise in blood sugar which is problematic to diabetics and people who are looking to control their weight.

The GI diet teaches people to eat foods that are low to moderate on the scale. Many of these foods are healthy. Not all are though. A Snickers candy bar is low glycemic but it is hardly good for your health. Some foods which are high glycemic are actually good for you. Carrots can have a high glycemic index but are good for the health.

Glycemic response can vary from person to person, and it also depends on how a particular food is cooked. Overall though, I think it can be a good tool to use for weight control. But, as always, common sense must be used in food choices.

A diet full of fruits and vegetables, whole grain, lean meats, legumes, etc. is essential for any diet plan and good health in general. And along with a good exercise program, the glycemic index plan can be used for weight control.

Do not read this if you are already thin and healthy...

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