Introduction

Bob Greene, an exercise physiologist, is best known as Oprah Winfrey’s trainer.  In 1996, Greene, in collaboration with Winfrey, wrote his first book, Make the Connection: Ten Steps To A Better Body — And A Better Life, which went to #1 on The New York Times Best Sellers list.  Since then, Greene has written several other books including Keep the Connection:  Choices for a Better Body and a Healthier Life:  Get With the Program and Get with the Program!  Guide to Good Eating.

Green created the Best Life Diet, as a way for people to learn how to gradually make small yet powerful lifestyle changes.  Today, the Best Life Diet encompasses a wide range of products including books, DVDs, and even a food product line. 

Promise

By committing to eating a sensible and nutritious diet and regularly exercising, you can become fit and lose weight.   

Premise

The path to lasting good health is one of the gradual changes.  Greene follows a three-phase approach that emphasizes learning how to eat healthier and exercise regularly.  

Program Overview

Shedding pounds and learning to keep them off takes time.  That is the basic message of Greene’s Best Life Diet plan.  Your lifestyle contributed to your weight gain and learning to change the bad habits that led you down that path of not making healthy choices will take time to change. There is no quick fix. However, you can change those bad habits for good ones by following Greene’s three-phase approach, which allows participants to start out slowly, and then gradually begin stepping it up to a more intense regimen for weight loss and physical fitness.

Phase 1 lasts no more than four weeks.  It is designed so participants learn to start taking “baby steps” in terms of changing their old habits.   Greene’s recommendations during this phase include stopping eating two hours before bedtime, eating three meals and one snack a day, eliminating alcohol (at least initially), staying hydrated, and taking a multivitamin.  Individuals that are inactive, are encouraged to start undertaking some type of physical activity.

Once the objectives of Phase 1 are consistently met, participants are encouraged to weigh in and then move on to Phase 2.  Phase 2, which should last a minimum of four weeks, builds on the new habits started in Phase 1, but also places a greater emphasis on learning how to control physical and emotional hunger.  Greene has participants identify and then remove six problem foods from their diet, start portion control, and perform weekly weigh-ins.  Physical activity levels should increase and become more consistent.

At four weeks, participants should check their weight.  If ready (i.e. lost the weight desired, or are within 20 pounds of reaching that goal), participants should move on to Phase 3.   If not, then they should stick with Phase 2, and continue weighing in each week to monitor progress. 

Once participants are ready to move on to Phase 3, the focus moves to maintenance.  During this phase, participants continue to focus on eliminating unhealthy foods from their diet and substituting bad foods with more wholesome choices.  As participants become more active, discretionary calories, are allowed, but in smaller portion-controlled servings.  Participants should continue to weigh in at least each month, but no more than once a week.

Greene provides a calorie range of between 1500 and 2500 calories a day, depending on gender and activity level, but counting calories is not the focus of this program.  Instead, participants are asked to control portion sizes.  

According to Greene, there are no forbidden foods, just better choices. With that said, participants are encouraged to eat fresh fruits and vegetables, breads and cereals, lean meats and protein, oils such as olive oil, and nonfat to low-fat dairy products.  Foods participants need to learn to gradually eliminate include fried foods, high-fat dairy, regular pasta, white bread, trans fats, and soft drinks.  

Plan Strengths

This is not a diet per se, but a plan for living a healthy lifestyle.  Greene strives to provide participants with a variety of tools, not just geared to making nutritious food choices, or increasing activity levels, but also for learning how to combat hunger and emotional eating. 

Its gradual approach can be easily tailored to a wide variety of lifestyles, activity levels and food preferences. Greene has even developed a Best Life program geared to people who suffer from diabetes. 

The plan, which is based on science, supports the U.S. Government Dietary Guidelines (2005).  Additionally, it has received high marks and recommendations from various individuals and groups within the health and wellness field.

Plan Weaknesses

This program may not appeal to those individuals looking for a quick fix, or who are obsessed with losing several pounds in an unrealistically short period.  Given the program’s gradual and moderate approach, weight loss will occur, but at a slower, more sensible pace.  

Cost may prove probative.  The book retails for around $20, and is reasonable in terms of cost.  However, the website, which Greene plugs frequently, is not free.  For the latest tools and information, participants are continually encouraged to join.  Membership starts at $9.95 a month with a 30-day free trial, or if you pay for a full year in advance, you can get the second year free. 

Greene has entered into several endorsement deals to promote Best Life products, including a line of foods.  If there are no bad food choices, then one would have to ask why the push to eat these “approved” foods.  Therefore, the commercialization of this side of the program may prove off-putting for some, but it should not cloud the underlying message of the program, which is sound.

Conclusion

Greene’s program focuses on long-term success, and on providing participants with the tools that can assist in changing unhealthy habits into healthy ones.  For those who are not a fan of dieting, but instead are looking to improve their life and gain control over their struggle with eating and weight, this program may be a good fit.

The information provided here is for educational or informational purposes only.  Dave DePew does not endorse any of the programs/services reviewed here.  

Additional Resources

Best Life Diet, www.thebestlife.com

Best Life Diet:  The Phases, http://www.oprah.com/health/Best-Life-Diet-The-Phases 

That’s Fit, http://www.thatsfit.com/2009/11/25/bob-greene-diet/

Best Life Diet, WebMD, http://www.webmd.com/diet/best-life-diet 

Introduction

Grapefruit is a great natural simple carbohydrate that is high in fiber and vitamin C.  However, some supporters believe that grapefruit has the ability to burn fat and lead to weight loss, thus paving the way for one of the more popular quick-fix fad diets known as the Grapefruit Diet.  Surprisingly, this particular fad diet has withstood the test of time.  Some variation or another of the Grapefruit Diet has been around since the 1930s.

Promise

You can lose 10-pounds in 12-days by eating grapefruit and following a specific meal plan.

Premise

This is a low-calorie (800 to 1,000/day) diet.  It calls for the eating of a ½ a grapefruit with every meal, and strict adherence to a low-carbohydrate, moderate-protein meal plan.

Program Overview

There are several variations of the Grapefruit Diet, including the Mayo Clinic Diet, which has nothing to do with the esteemed Mayo Clinic.  The meal plan suggestion outlined below is but one variation, which suggests you stay on the plan for 12 days, and then come off for 2 days.  

For Breakfast

1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)

2 Eggs (any style)

2 Slices Bacon 

Lunch

1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)

Meat (any style, any amount)

Salad (any kind of dressing) 

Dinner

1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)

Meat (any style, any amount) (fish may be substituted for meat)

Vegetables (any green, yellow, or red vegetables cooked in butter or any seasoning) 

Bed Time Snack 

1 glass tomato juice or 1 glass Skim milk 

Participants are allowed to eat a variety of vegetables including red onions, green onions, bell peppers, radishes, cucumbers, broccoli, spinach, lettuce, cabbage, carrots, and peas, but should avoid white onions, potatoes, and celery. Other big no-no’s include desserts, bread, sugars, and starches.

Plan Strengths

Dramatic weight loss is likely to occur because of the low level of allowable daily calories allowed.

One limited study was conducted on the Grapefruit Diet, and the results pointed to the benefits of adding grapefruit to a diet.   Dr. Ken Fujioka of the Scripps Clinic carried out a 12-week clinical trial of the Grapefruit Diet and found that “…on average, participants who ate half a grapefruit with each meal lost 3.6 pounds, while those who drank a serving of grapefruit juice three times a day lost 3.3 pounds. However, many patients in the study lost more than 10 pounds.”  Researchers speculated that the chemical properties of grapefruit worked to reduce insulin levels and encouraged weight loss.   

Another study funded by the Florida Department of Citrus found that the addition of a half grapefruit or 4 ounces of juice with meals resulted in an average weight loss of more than 3 pounds in 12 weeks.  Some participants even lost 10 pounds.

Plan Weaknesses

The Grapefruit Diet is nothing more than a very low-calorie diet plan that throws in grapefruit for good measure.  It simply does not provide enough calories (only 800 a day) for participants to remain healthy.  

The plan lacks variation and its strict adherence to eating only what is laid out in the meal plan means that many participants will not get an adequate supply of needed nutrients.  

Exercise is included as an afterthought in some variations, in others, it does not even figure.  However, given that physical activity IS a proven way to burn fat and lose weight, it should be an important part of any program.

Finally, this approach is simply not sustainable or realistic.  Long-term success cannot occur because it does not bring about an actual lifestyle change.  As soon as participants go off the diet, weight gain will likely occur again.

Conclusion

Grapefruits are a great source of vitamin C and fiber, but they have no mystical fat-burning properties.  Building a diet plan – especially one that is so restrictive in calories – is simply dangerous to one’s health.  One isolated study does not provide enough clinical evidence of this diet’s approach.  However, by all means, enjoy the benefits of grapefruits and incorporate them into your meal plan whenever possible.

The information provided here is for educational or informational purposes only.  Dave DePew does not endorse any of the programs/services reviewed here.  

Additional Resources

Grapefruit Diet, WebMD

http://www.webmd.com/diet/features/the-grapefruit-diet 

Grapefruit Diet, Wikipedia

en.wikipedia.org/wiki/Grapefruit_diet 

The Grapefruit Diet Plan, Diet Bites 

http://www.dietbites.com/article0160.html 

Introduction

Bradley Scott Cailor describes himself as a former yo-yo dieter and average guy who likes his beer.  Cailor decided to write about his extreme obesity and eventual journey of weight loss in his book, The Beer Drinker’s “Diet”.  Cailor’s approach to weight loss, which is described in the book, is not as much a specific diet approach as one man’s journaling of what worked for him and how a regular guy can be successful in losing those extra pounds.

Promise

You can lose weight without having to give up your beer.  

Premise

The basic premise of the Beer Drinker’s Diet is mainly motivational.  The key tenants of Cailor’s approach include eating a sensible diet, watching calories, exercising, and feeling no guilt if you decide to indulge in the occasional alcoholic beverage. 

Program Overview

If you are a lover of beer and think you have found a diet that will allow you to drink beer to your heart’s content, you will be sadly disappointed. As Cailor points out, his book was never intended to be a “beer-guzzling manual” but more of a health guide for regular people.  

Cailor does not provide a specific diet plan and instead places a lot of emphasis and responsibility on the individual to create a plan that works for them.   He does offer several general tips and guidelines for developing an individual plan such as eating a sensible diet, portion control (eating 5 to 6 smaller meals a day), calorie counting, avoiding excess sugar and junk food, and eating plenty of fiber.  Cailor believes beer is fine while dieting, but believes it should definitely occur in moderation.  

Plan Strengths

Many of his suggestions and tips are great for developing healthy-eating habits such as eliminating excess sugar and junk food, eating plenty of fiber, practicing portion and calorie control, and exercising.  For dieters who cringe at the idea of giving up alcohol while attempting to lose weight, the idea of being able to occasionally indulge in a favorite beverage is also attractive.

Plan Weaknesses

This is not an actual diet in the traditional sense, but more journaling of one man’s success in weight loss.  It is a great testimonial to his individual success but does not provide a specific weight loss road map.  For people who are looking for a plan that is laid out in black and white, the approach of coming up with your own plan will not be appealing.

Cailor’s approach lacks clinical studies to back it up; however, he is quick to point out that all the research in his book is based on the success of other people whom he interviewed or read about.

Conclusion

The Beer Drinker’s “Diet” is not a diet plan per see. If you look at it more as a motivational journey of one man’s success instead of a scientifically proven diet approach, you will not be disappointed.  It does provide several good tips and suggestions that will promote a healthy lifestyle.  However, if you are looking for an approach that provides more specific guidance in terms of what to eat and what exercises to do, or a license to drink beer freely, you will definitely feel shortchanged.

The information provided here is for educational or informational purposes only.  Dave DePew does not endorse any of the programs/services reviewed here.  

Additional Resources

The Diet Channel Interviews Bradley Scott Cailor, Author of “The Beer Drinkers Diet”, http://www.thedietchannel.com/interview-bradley-scott-cailor

A diet for beer drinkers, from an author for whom it worked

http://www.joesixpack.net/columnArchives/2006/122906.htm 

For real? The Beer Drinker’s Diet

http://www.thatsfit.com/2007/01/23/for-real-the-beer-drinkers-diet/ 

Introduction

Dr. Judith Beck is the Director of the Beck Institute for Cognitive Therapy and Research, and the author of The Beck Diet Solution: Train Your Brain to Think Like a Thin Person.  The book is based on Beck’s experiences with patients who have lost weight using Cognitive Behavioral Therapy (CBT).  The Beck Diet Solution is not a diet plan, but instead, an approach, which utilizes CBT – a technique, focused on the relationship between feelings, thinking, acting, and weight loss.

Promise

Learn to change the way you think about weight loss and you can lose weight and keep it off.

Premise

All too often, dieters experience difficulty sticking to a weight loss program, not because they have no willpower or motivation, but because they lack the knowledge necessary to succeed.  That knowledge, according to the Beck Diet Solution, is having the skills necessary to resist temptation, cope effectively with setbacks, and develop strategies to set appropriate goals.  Expand this base of knowledge — conveniently provided within the pages of The Beck Diet Solution — and you’ll experience success.

Program Overview

The Beck Diet Solution is not a diet.  It is an approach geared to showing dieters how to use specific cognitive therapy techniques that can teach them how to think differently and overcome dieting pitfalls.  Dr. Beck rationalizes that dieters need to learn how to think like a thin person.  That if a dieter can learn the behavior, mindset, lifestyle, and habits of a thin person; they will likely be more successful at losing weight and avoiding the urge to unconsciously sabotage their own success.

The Beck approach helps people learn to overcome sabotaging thoughts, how to maintain that feeling of control, and how to remain motivated throughout the weight loss process.  After all, good intentions and willpower can only take you so far on a diet, right?  Dr. Beck believes dieters need much more as well and sets out to provide those resources.

Resources provided in the book include employing practical exercises and activities, as well as several easy-to-use tools, hunger monitoring scales, daily planning schedules, weight loss graphs, and ingenious motivation cards designed to help dieters handle a variety of dieting hurdles.

Plan Strengths

The Beck Diet Solution addresses the psychological side of losing weight, and for many, this is often the side of weight loss that is overlooked and/or underestimated.  Therefore, learning how to change the behaviors that led to weight gain, and improve self-awareness remains essential to long-term weight loss maintenance.  In fact, it should rank right up there with sensible eating and exercise in any diet program.

Dr. Beck’s approach, which is one that favors weight loss in moderation and at a slower pace, has also proven more effective over the long run.  The book is filled with real-life examples of people who were able to use the techniques presented in the Beck Diet Solution and succeed, which can prove to be highly motivating to others.

Plan Weaknesses

Individuals looking for a specific diet and exercise plan will be disappointed.  The Beck Diet Solution does not offer one.  Instead, it is left up to the dieter to find a “reasonable” diet plan, in fact, two (in case the first one doesn’t work out).  Participants must also select an exercise plan and are encouraged to hook up with a diet support coach to ensure success.  

For those who want “scientific” proof this approach works, there is none at this time.  While the book offers several case study examples as illustrations of the approach’s success, it lacks any controlled studies, comparing the Beck approach to other weight loss programs out there.  

Conclusion

The Beck Diet Solution deals with the psychological side of losing weight, a factor several traditional diet plans often fail to fully address completely.  It does not provide a specific diet plan, but if used in conjunction with a reasonable diet plan would likely provide dieters with that added boost often needed to ensure weight loss success.

The information provided here is for educational or informational purposes only.  Dave DePew does not endorse any of the programs/services reviewed here.  

Additional Resources

The Beck Diet Solution (official website), www.beckdietsolution.com

The Beck Diet Solution: Train Your Brain to Think Like a Thin Person by Judith Beck, Cognitive Behavioral Therapy Book Reviews, 2008, Vol. 4, No. 5. http://www.the-iacp.com/files/CBTBR-Vol_4_5_a2.pdf

Health: The Beck Diet For Life, CBS3, http://cbs3.com/specialreports/Health.Alert.Stephanie.2.900698.html

Introduction

The ketogenic diet originated in the 1920s as a way to treat difficult-to-control epilepsy in children, but with the introduction of effective anticonvulsant drugs in the 1930s, the diet approach fell to the wayside.  The-high fat, moderate protein, low carbohydrate diet approach remerged in the late 1980s with the popularity of low/no carbohydrate diet plans like the Atkins diet, which is a more moderate form of a ketogenic diet.

Promise

You can lose weight by severely restricting the number of calories from carbohydrates.  

Premise

In simplistic terms, the diet works to starve the body of carbohydrates and sugars, which helps produce insulin and prevents fat breakdown in the body.  By decreasing carbohydrates, you can lower insulin levels forcing the body to burn stored fat for energy.

Program Overview

Normally, the carbohydrates from foods when ingested are converted into glucose, which is then transported and used throughout the body.  Excess glucose is stored as fat.  If carbohydrate intake is severely restricted, the liver will move to convert stored fats into fatty acids and keotone bodies.  These keotone bodies then pass into the brain and replace glucose as the primary source of energy, helping to kick-start the body into a more dramatic fat-burning mode. In a nutshell, the process of ketosis will occur by following a high-fat diet and severely restricting carbohydrates and calories.  

The number of calories allowed on a ketogenic diet depends on the age and activity level of the participant, but generally, participants are expected to receive eighty percent of their calories from fatty foods like milk, cream, full-fat yogurt, and butter.  Commonly eaten foods on a ketogenic diet include egg, tuna, and chicken salads made with full-fat mayo, cheesecake, omelets, and shakes.   Foods to be avoided include sugar, grains, flour, cereals, rice, and pasta.  

Plan Strengths

Ketogenic diets do remain controversial in terms of their effectiveness; however, some studies have suggested that low-carbohydrate diets can be somewhat effective for achieving weight loss.  In the short term, participants following a ketogenic diet tend to produce faster weight loss in comparison to someone following a more traditional low-fat diet.  However, over the long term, i.e. six or more months, there are no significant differences between the two approaches.

Participants will likely feel fuller for longer periods on this diet because of the relatively high intake of fats and proteins, as fats and proteins take longer to digest.  

Plan Weaknesses

This is a very difficult diet to follow, and some reports suggest that a large percentage of participants tend to quit within the first 3 to 4 days because the diet is so restrictive in terms of carbohydrates, and the side effects are numerous.  Individuals on the diet have reported temporary dizziness, headache, lethargy, weakness, nausea, and more than half of the participants report mental fatigue and dullness.

The diet must be stringently followed to ensure participants are constantly eating the right ratio of foods (4:1 ratio of fats to protein and carbohydrates).  If under the supervision of a doctor and nutritionist, this may be easy to accomplish, but as most people tend to take on a diet without this type of professional support, getting the right ratio of food, all the time, might prove challenging.

Ketogenic diets are not suited for everyone.  The diet puts a strain on the liver and kidneys; therefore, pregnant women, individuals suffering from kidney or liver disease, and alcoholics should not attempt.  

A ketogenic diet is not a long-term weight loss solution.  By eliminating or severely restricting carbohydrates from your diet, you severely restrict your intake of several vital vitamins and minerals.  Furthermore, the diet is an approach to eating and does not make any recommendations for exercise.  However, given that the diet will likely cause fatigue and loss of energy, at least in the first few weeks, finding the energy to even consider working out may prove challenging.  

Conclusion

Eating foods such as eggs, omelets and shakes may sound appealing in a weight loss program, but it does have its notable drawbacks.  The diet’s strictness and potential medical complications should not be brushed aside.  Additionally, it is important to keep in mind that this is not a long-term weight loss solution.  It simply is not a sustainable way of life.  Even children who suffer from epilepsy, and who must follow the diet for medical reasons, do not generally stay on the diet for more than a year or two.  

Gentler versions of the ketogenic diet, such as the Atkins Diet, may prove more appealing and less stressful on the body.  However, if you are completely set on attempting this type of approach, then be sure to discuss it with your doctor beforehand.  

Consider this approach only as a short-term solution and have a longer-term sustainable plan in place for when you come off the diet.

The information provided here is for educational or informational purposes only.  Dave DePew does not endorse any of the programs/services reviewed here. Before starting a new exercise regime or weight loss plan, talk with your doctor.

Additional Resources

Low-carb diet, http://www.mayoclinic.com/health/low-carb-diet/NU00279 

Wikepedia:  Ketogenic Diet, http://en.wikipedia.org/wiki/Ketogenic_diet 

Introduction

Dr. Robert C. Atkins first introduced the Atkins Diet in the early 1970s.  The program enjoyed sporadic popularity over the next few decades, gathering a strong following in the 1990s with his best-selling book Dr. Atkins’ New Diet Revolution.  It has been estimated that over 20 million people worldwide have tried the diet, and according to The Atkins Center for Complementary Medicine in New York, the Atkins Diet has been used to successfully treat everything from obesity and Type 2 diabetes, to high cholesterol, elevated triglycerides, and high blood pressure.

Promise

You can lose weight and not be hungry if you follow a strict low-carbohydrate diet.   

Premise

People consume too many carbohydrates, which contributes to weight gain.  Therefore, cut the carbs and load up on proteins and fats, and your body will naturally lose weight.   

Program Overview

Our bodies burn both carbohydrates and fats, with carbs burned first.  The Atkins Diet suggests that if you drastically reduce carb intake and eat more proteins and fats, your body will naturally lose weight by burning stored fat more efficiently.  How does it do that?

When your food regimen changes from a high-carb/high-glycemic diet to one that does not provide sufficient carbs to replenish glycogen stores, your body starts going through a set of stages to enter ketosis.  During ketosis, the brain switches over to burning ketones, which are produced when the body burns fat for energy or fuel, drawing on the body’s existing fat stores, and reserving remaining glucose only for its absolute needs.  This also ensures that the body’s store of protein in muscles is not depleted.   Thus, fat is burned more efficiently, and you feel less hungry, less likely to eat as much, and ultimately lose weight.

There are four phases to the program:

Phase 1:  Induction  

This phase generally lasts two weeks.  During this initial period, you are expected to severely limit carb intake to just 20 grams per day (typically, we consume 250 g). You can eat unlimited amounts of traditionally rich foods such as red meats, eggs, and cheese, but must strictly avoid high-carb foods, especially refined sugar, milk, white rice, flour, and grains.   

Phase 2:  Ongoing Weight Loss

During this phase, you can slightly increase your carb intake by 5g daily for a week at a time until you can find your Critical Carbohydrate Level for Losing Weight.  This is the maximum amount of carbs you can eat each day to still lose between one and three pounds a week.  

Phase 3:  Pre-Maintenance

Once you have just 5 to 10 pounds left to lose, you can increase carb intake by 10g each day for a week at a time.  The idea is to slow down your weight loss to no more than a pound a week to get your body ready for the final phase of weight management.  At this phase, you are allowed to begin including a tiny (and I mean tiny) amount of traditionally starchy foods like bread or pasta.

Phase 4:  Lifetime Maintenance

In this final phase, you can have a slightly more varied diet that allows carb intake to increase.  Most people will still be limited to around 90 to 120g a day, which is still significantly less than what we normally eat in a day.  

Foods 

Program participants can eat unlimited amounts of all meats, poultry, fish, eggs, and most cheeses. Vegetable oils are allowed, as are high-fat condiments such as butter, sour cream, mayonnaise, and guacamole. Small amounts of non-starchy vegetables and certain fruits (such as cantaloupe and berries) are allowed.  The diet greatly restricts the consumption of carbohydrates: bread, pasta, cereals, starchy vegetables, dairy products (except cheese, sour cream, butter, and heavy cream), most fruits, and foods containing refined sugars.

Plan Strengths

One of the program’s biggest strengths is that you do not need to cut out the foods you love best such as meat, cream, cheese, and other high-fat foods.  Because you have so many choices of foods that will keep you from getting hungry, your risk of cheating is considered smaller in comparison to other low-calorie programs that are more restrictive.  

A low-carb diet may be a more natural diet for humans, as it focuses on meat instead of grains (wheat, rice, etc.), which have only been a part of the human diet for the last 10,000 years or so.  In the evolutionary scheme of things, the argument that our bodies have not evolved and adapted enough to cope with the introduction of these new diet components is often made.

There are definitely health and weight loss benefits to limiting sugary processed foods, like cakes, cookies, ice cream, candies, donuts, chips, French fries, processed flour, and bread product, as advocated by the Atkins Diet.  According to Atkins literature, participants can lose considerable amounts of weight quickly (claims are up to 10 to 30 lbs. within the first month) and not feel continually hungry.   A review of over 60 studies on the Atkins and other low-carb diets supports this premise, finding that people on these types of diets tend to lose more weight in the first six months.  However, it is important to point out here, that weight loss was similar to what was seen on other plans after that initial 12-month period.   

According to the Atkins official website, a NIH funded Stanford University Diet Study (2007) published in the Journal of American Medical Association found that the Atkins Diet delivered the strongest weight loss results with the most beneficial metabolic effects among four top diet regimens (Atkins, the Zone, LEARN and Ornish diets).

Two studies published in The New England Journal of Medicine and Annals of Internal Medicine support the Atkins Diet for improving heart health.  The studies found that several healthy heart indicators, such as a decrease in serum triglyceride levels, a greater increase in serum HDL (“good” cholesterol), and a reduction in LDL cholesterol (“bad” cholesterol) and total cholesterol levels were found among participants of the Atkins Diet.  

Plan Weaknesses

One of the major criticisms leveled against the Atkins plan is that it fails to provide for adequate nutrients needed for normal bodily function.  For instance, the brain needs glucose to function efficiently and it takes a long time to break down fat and protein to get to the brain.  Carbs, especially from vegetables, grains and fruits are more efficiently and quickly converted to glucose, which the brain needs.  Under the Atkins program, participants are severely restricted in eating carbs, thus, the American Dietetic Association is concerned that the program does not allow for the minimum carbs (150 g/day) needed to ensure proper metabolic activity.  

Another criticism is that it may increase your risk of developing cancer.  According to the American Cancer Society and a large body of existing research, 33 to 50 percent of all cancers can be prevented through the consumption of a healthy diet.  Therefore, it has been recommended that we eat a diet high in fruits, vegetables, whole grains, and legumes.  This, of course, goes against everything the Atkins Diet advocates.

Japan enjoys one of the lowest rates of obesity, heart disease, cancer, and diabetes in the world.  Surprisingly, their diet is very rich in carbohydrate content and very low in saturated fat and red meats.  This healthy diet contradicts that of the Atkins plan, which is hard to reconcile considering the general good health of the Japanese people.  Apparently, they must be doing something right.   

Because the diet is so restrictive in terms of what you can eat, it has a high drop rate.  In some studies, up to 40 percent dropped out because they could not adhere to the diet.  For vegetarians, the program is not very accommodating.  In its early stages, the program does not allow for nuts, seeds, beans, and many vegetables.  Therefore, vegetarians are left with few food options.

Some plan participants have also reported side effects such as chronic bad breath, constipation, tiredness, weakness, dizziness, insomnia, and nausea.   Additionally, by focusing on using fats instead of carbohydrates for energy, an increase in uric acid has been found, meaning participants have an increased chance of experiencing kidney problems, gout, and headaches.

Conclusion

While there appears to be definite weight loss achieved using the Atkins plan, it is difficult to determine if it is a result of the actual diet regimen or simply because calorie intake is severely restricted.  Furthermore, the diet plan appears to advocate the limitation of certain macronutrients (i.e., carbohydrates) which play an important role in proper body function.  In short, it does not seem to advocate establishing a well-balanced healthy long-term plan for eating.  Finally, exercising may prove challenging as many participants often complain, at least in the early stages, of experiencing weakness and tiredness.

The information provided here is for educational or informational purposes only.  Dave DePew does not endorse any of the programs/services reviewed here.  

Additional Resources

Atkins – Official website.  www.atkins.com/Homepage.aspx 

Barrett, S.  Low-Carbohydrate Diet. Quackwatch. http://www.quackwatch.org/06ResearchProjects/lcd.html 

Goodwin, K.  Atkins Diet:  A Comprehensive Analysis. http://www.thedietchannel.com/atkins.htm 

Eat Fat, Get Thin.  UC Berkley.  Wellness Letter, April 2000. 

http://wellnessletter.com/html/wl/2000/wlFeatured0400.html 

Atkins Diet Overview.  WebMD. http://www.webmd.com/diet/atkins-diet-what-it-is 

Introduction

The Alkaline Diet, also known as the Acid Alkaline Diet, Alkaline Acid Diet, and the Alkaline Ash Diet, is an approach to eating that has been around in some form or another since the early 1920s.   This is not a unified diet, but a general theory of eating based loosely on the belief that we should return to a diet that is more in keeping with our hunter-gatherer ancestors.  A diet filled with minimally processed plant and animal foods.  

Promise

Eating a pH-balanced diet filled with fresh vegetables and fruits will lead to better health, and weight loss for some participants, since removing the buildup of acid from our bodies will translate into weight loss.

Premise

A diet comprised of high acid-producing foods disrupts our body’s natural pH level (a range of 7.35 to 7.45).  This leads to an imbalance, which causes a host of symptoms, illnesses, and even weight gain.  If we switch to eating a diet that supports our body’s natural pH balance, i.e. eating low acid/high alkaline foods, we can ensure that our body’s pH balance is maintained and good health enjoyed.  

Program Overview

According to the Alkaline Diet approach, almost all foods after being eaten, absorbed, and metabolized are released as either an acid or an alkaline (bicarbonate) into the blood.   Diets high in acid-producing foods can wreck havoc with our body’s natural pH balance and promote the loss of essential minerals such as potassium, magnesium, calcium and sodium when the body tries to restore this natural equilibrium.

Our hunter-gatherer ancestors ate diets that were rich in fresh vegetables and fruits, which helped to reduce the acid build-up in our bodies.  Over time, foods such as grains, meats, cheeses and dairy, which are high acid producers, were consumed in greater quantity, and fresh vegetables and fruit consumption in lesser amounts.  To maintain a proper pH balance, we, therefore, need to return to eating a diet similar to our ancestors, i.e. high in whole and natural foods and low in acid.

Followers of the Alkaline Diet approach recommend consuming a diet that is comprised 75% of alkaline-producing foods and 25% of acid-based foods.  Examples of alkaline-producing foods include vegetables, fruits, seeds, nuts and grains, and sprouts.  Acid-based foods include meats, dairy products, and convenience foods.  

Plan Strengths

Supporters of this approach insist that participants do not need to eliminate any foods from their diets, just simply learn to eat foods that are high in acid in moderation.  Additionally, the approach does receive high marks for encouraging the consumption of whole foods, and raw fruits and vegetables.  

Supporters of the approach claim the program:

• Increases energy, concentration and focus – by eliminating the acids that build up in your body, bogging you down.
• Helps with losing weight – Weight gain is caused by acid build up in the body. If you can effectively remove excess acids and corresponding fat cells, and you will lose weight.  
• Eliminates digestion problems, acid reflux and heartburn.
• Reduces aging – the Alkaline Diet is high in antioxidants, which help to get rid of free radicals that cause wrinkles and signs of aging.
• Solves skin problems – an acidic body is the primary culprit of skin problems.

Plan Weaknesses

The primary charge leveled against the Alkaline Diet is there are no large clinical trials that support this approach.  While conventional medicine does agree a high alkaline diet is helpful in preventing kidney stones, osteoporosis and the degeneration of muscle tone, the consensus is that there is no validity to the “science” behind this approach.

Critics argue that the body has a natural tendency to self-regulate and correct its pH balance without help, and that contrary to what proponents of the approach claim, it is impossible for the body to achieve and maintain an imbalanced pH for a prolonged time.  

People with acute or chronic kidney disease should not participate, and individuals with pre-existing heart disease, or who are on medications that affect potassium levels, should consult with their physician before undertaking.

Conclusion

The Alkaline Diet receives high marks for promoting the consumption of whole foods and raw fruits and vegetables, and its apparent support of eating foods in moderation.  However, without any clinical trial evidence to prove its validity, its potential benefits in terms of long-term health and weight loss are merely speculative.  With that said, there is some evidence that a high alkaline/low acid diet may prove beneficial in preventing a few specific health concerns (i.e. kidney stones, osteoporosis, and muscle tone degeneration).  

The information provided here is for educational or informational purposes only.  Dave DePew does not endorse any of the programs/services reviewed here.  

Additional Resources

Alkaline Diet, www.alkalinediet.org

Alkaline Acid Diet on About.com, http://altmedicine.about.com/od/popularhealthdiets/a/alkalinediet.htm 

Essence of Life – Alkaline Diet

http://www.essense-of-life.com/moreinfo/foodcharts.htm 

Alkaline Diets and Cancer: Fact or Fiction?

http://www.intelihealth.com/IH/ihtIH?d=dmtHMSContent&c=465747&p=~br,IHW|~st,24479|~r,WSIHW000|~b,* 

Introduction

The Mediterranean Diet (MD) was inspired by the traditional dietary patterns of the sixteen or so countries in the Mediterranean region.    First publicized in 1945 by American doctor Ancel Keys, the diet gradually gained attention and then popularity in the 1990s.  The plan, which delivers as much as 40 percent of total daily calories from fat, is unique in that the associated incidences of cardiovascular disease are significantly reduced.  The exact opposite of what one would expect to see in a diet full of fat.  The key however appears to lie in the types of fats consumed.

Promise

You can lower your risk of heart disease and cancer by following this heart-healthy approach to eating.

Premise

The plan does not set out to limit total fat consumption.  Instead, it discourages the eating of bad fats (saturated fats and hydrogenated oils) and encourages the consumption of healthier fats such as olive oil and polyunsaturated fats.

Program Overview

There is no set diet program.  This approach to eating is loosely based on the types of foods eaten and the lifestyle followed by the people of the Mediterranean region.  This means participants incorporate:

1.  Plenty of exercise.

2.  Generous amounts of fruits and vegetables.

3.  Healthy fats (olive and canola oils).

4.  More herbs and spices instead of salt to flavor food.

5.  A small portion of tree nuts into their diet.

6.  Red wine consumption in moderation.

7.  A limited amount of red meat.

8.  More coldwater fish into weekly meals. 

Foods 

The program traditionally includes generous daily servings of fresh vegetables and fruits, potatoes, beans, and seeds.  Fish is eaten on a regular basis, which is also a great source of Omega 3 fatty acids. Nuts, though high in fat (80% of calories coming from fat), are allowed, tree nuts, specifically, as they are low in saturated fats.  Therefore a handful a day of nuts like walnuts, pecans and hazel nuts, are permitted.   Fish and poultry are consumed in low to moderate amounts, and eggs are consumed no more than four times a week.

The MD food pyramid looks like this:

For comparison, take a look at the USDA food pyramid:

As you can see, they do differ.  The MD calls for less consumption of red meat and more fresh vegetables (typically nine servings a day).  Under the MD plan, more freshwater fish and nuts are consumed and are not grouped with red meats, as they are in the USDA food pyramid shown below.  

Plan Strengths

In comparison to some other diet programs, the MD is less restrictive and does not require complicated planning or formulas to follow.  Smart shoppers can easily adopt the MD, as the focus is on choosing plenty of fresh vegetables and fruits, limiting red meat, and eating fish at least twice a week.  

The diet has been studied for years and has numerous scientific studies to back it up.  One of the longest studies followed 2,500 people for twelve years and found a significant decrease in body weight, blood pressure, blood fats, sugars, and insulin levels in people who followed the plan.  Another U.S. study released in 2007 found that both men and women who followed an MD were able to lower their risk of death from both heart disease and cancer.   

The program may improve more than just our physical health as well.  A study published in the Archives of General Psychiatry in 2009 showed that people following this plan were less likely to develop depression.  Another study conducted by Colombia University Medical Center found participants who followed the diet had a 40 percent less risk of developing Alzheimer’s than those who followed a more typical Western diet regimen.

Plan Weaknesses

While the plan has gained in popularity over the years as a diet and weight loss program, it is not really a weight loss program.  People have however reported losing weight while following this healthier eating plan.  

Even though a higher percentage of the calories on this program come from good fat sources, people have been known to over-indulge and consume too many “good” fat calories.  A big miscalculation as any fat – good or bad – eaten in excess will cause someone to add on the pounds.  

Individuals constantly on the go, who survive on fast food and convenience foods, will struggle to follow the diet, as they need to consume fresh foods and spend some time cooking.  Additionally, people with an allergy to seafood or nuts may find the food choices limiting.  

Conclusion

Calling the Mediterranean Diet a diet program is a misnomer.  It is more than a diet; it is a lifestyle, which promotes a healthier and longer life by eating sensibly and exercising regularly.  Fresh healthy foods, controlled portions and the consumption of mostly healthy fats are the earmarks of an MD.  While weight loss may be a fringe benefit for many participants, the best health rewards will likely be your ability to prevent diabetes, heart disease, and certain cancers.  

The information provided here is for educational or informational purposes only.  Dave DePew does not endorse any of the programs/services reviewed here. Before starting a new exercise regime or weight loss plan, talk with your doctor.

Additional Resources

Mediterranean Diet

American Heart Association, http://www.americanheart.org/presenter.jhtml?identifier=4644

Mediterranean diet for heart health 

MayoClinic.com, http://www.mayoclinic.com/health/mediterranean-diet/cl00011

Popular Diets of the World: The Mediterranean Diet

WebMD, http://www.webmd.com/diet/features/the-mediterranean-diet 

The Mediterranean Diet:  Can it Reduce Your Risk for Heart Disease?Women’s Heart Foundation, http://www.womensheart.org/content/Nutrition/mediterranean.asp