Popular Diet Programs at a Glance
The Atkins Diet
Theory
Avoiding carbohydrates leads to weight loss and helps to prevent assorted health problems.
Good Stuff
Meat, seafood, poultry, eggs, cheeses, butter, low-carbohydrate vegetables.
Bad Stuff
Bread, pasta, milk, many fruits, certain vegetables.
Nutrients
The average three-day menu contains 36 percent protein, 7 percent carbohydrates and 53 percent fat, including 26 percent saturated fat.
Drawback
Food choices are limited, fat content is high and the diet is difficult to follow when eating out.
Bottom Line
Most of what you lose is water weight.
The Zone Diet
Theory
If you eat the right combination of foods, you will lose weight and have more energy.
Good Stuff
Proteins, carbohydrates and fat when eaten in exact proportion.
Bad Stuff
Pasta, bread and carbohydrates in general, some fruits, saturated fats.
Nutrients
34 percent protein, 36 percent carbohydrates and 29 percent fat, including 9 percent saturated fat.
Drawback
Not everyone likes to eat such large quantities of vegetables, and proportions must be followed precisely.
Bottom Line
The lower caloric intake might help to promote and maintain weight loss.
Weight Watchers Diet
Theory
A calorie-reduction program that assigns points to food, based on serving size, number of calories, fat grams and fiber grams. Participants exchange ideas and provide support in weekly classes.
Good Stuff
Fruits and vegetables; low-fat dairy products; protein-rich meat, eggs, beans and nuts; whole grains.
Bad Stuff
No foods are off limits, as long as you stay within your daily points range. However, moderation is encouraged with alcohol, high-sugar foods and high-fat foods.
Nutrients
Balance of protein, carbohydrates and fat varies, based on daily choices.
Drawback
Cost for classes may be an issue and extreme discipline is required to keep track of points.
Bottom Line
This is a program with a proven, 40-year history of helping dieters lose weight.
The Sugar Busters Diet
Theory
Sugar is toxic and encourages the body to store fat.
Good Stuff
Protein, fat, low-sugar foods.
Bad Stuff
Potatoes, white rice, white flour, corn, carrots, beets, sugar.
Nutrients
28 percent protein, 46 percent cholesterol and 25 percent fat, including 4 percent saturated fat.
Drawback
The diet discourages eating fruit with meals and eliminates some common foods.
Bottom Line
Its emphasis on reducing caloric intake can promote initial weight loss, but the diet is probably not practical for the long term.
The Stillman Diet
Theory
A high-protein, low-carbohydrate diet allows the body to burn fat more efficiently.
Good Stuff
Lean meats, seafood, poultry, eggs, skim-milk cheeses, cottage cheese.
Bad Stuff
Carbohydrates, fruits, vegetables, fats, whole-milk products.
Nutrients
64 percent protein, 3 percent carbohydrates and 33 percent fat, including 13 percent saturated fat.
Drawback
Limited menu; eliminates many common foods.
Bottom Line
Water accounts for most of the weight loss; the program may be difficult to sustain.
The Pritikin Diet
Theory
Fatty foods make you want more fatty foods, so you should eat "like a caveman."
Good Stuff
Fresh fruits and vegetables, unrefined and unprocessed foods, whole grains.
Bad Stuff
Meat and animal products, processed and refined foods, sugary food.
Nutrients
20 percent protein, 67 percent carbohydrates and 13 percent fat, including 3 percent saturated fat.
Drawback
Might be too different for some people to adopt quickly.
Bottom Line
The combination of reducing caloric intake and encouraging exercise could help you lose weight and lower body-fat levels.
The Ornish Diet
Theory
Strict vegetarianism. If you don't eat fat, your body can't store it.
Good Stuff
Foods high in fiber and complex carbohydrates, nonfat and low-fat commercial foods (without high-sugar content).
Bad Stuff
All animal products except egg whites and some nonfat dairy products, oils, margarine, nuts, seeds, sugar, alcohol, excessive salt and caffeine.
Nutrients
17 percent protein, 77 percent carbohydrates and 6 percent fat, including 1 percent saturated fat.
Drawback
Meals can take a long time to prepare and the diet may be difficult to follow when eating away from home.
Bottom Line
Reduced caloric intake will promote weight loss. For maintenance, you must accept the program's limits.
- How Snacks Stack Up
- Get the Skinny on Fad Diets
- Take Our Food Quiz on Portion Sizes
- For More Information Regarding Healthy Diets, Visit Our Health Library.
Information based on the University of Nevada School of Medicine Nutrition Education and Research Program.