Diets Debunked
Weight Watchers? Atkins? South Beach? You want to lose weight, but with so many diets out there, how do you choose?
Americans spend billions of dollars each year on diet plans and products. However, the number of Americans who are overweight or obese continues to rise. What are we doing wrong? For one thing, most diets involve cutting calories or certain foods to speed weight loss. Although you can see results quickly, it is hard to stick with the diet in the long term.
Another factor is that there is a long list of diets for us to choose from. Each diet offers different ways to lose weight and "keep it off!" However, while one diet may work for your best friend, it may do nothing for your waistline.
You can find a solution to the diet problem by looking at the Greek root of the word, "diatia", which means "manner of living." When you choose a diet, think about whether it will help you to work towards a healthier lifestyle.
To lose weight the healthy way, you must include daily physical activity in your diet plan. After all, weight loss is achieved by burning more calories than you take in from food. To burn more calories, add a daily walk and some light strength training two days each week. But remember, although you can get away with only 30 minutes of moderate physical activity each day for overall health, try working up to 60 minutes or more per day to not only lose weight but "keep it off!"
To help you in your diet comparison, we have chosen five popular diets and listed some brief comments about each of them below. You can find more information on these diets by visiting their websites or researching them at the local library.

Weight Watchers Turnaround Plans
Both plans encourage participation in weekly meetings that include weigh-ins and support from other dieters.
Flex Plan — Eat whatever you want; all foods are assigned a points value. Points are assigned to food to help you control what you choose and how much of it you eat.
Core Plan — Eat a balanced diet without counting points and enjoy occasional treats.
How Does It Work?

Although both diets involve cutting your daily caloric intake, both allow a great variety of foods to choose from. Therefore, you lose weight slowly and still enjoy the nutritional benefits of a balanced diet.
Positive Gains

You are encouraged to be physically active and can earn activity points which allow you to eat more of the foods you enjoy. You also learn to focus on eating healthier foods. Finally, you gain social support; in fact, participants who attend meetings lose 3 times more weight than those who don't attend!
Unnecessary Losses

Although you might lose weight by eating smaller portions of less healthy foods by watching their point value, you will miss out on the health benefits of using your points on more nutritious choices.
The Reality

Both diet plans are designed to decrease weight loss by two pounds per week; however, some people may lose more or lose nothing at all.

The Atkins Diet
The 4-phase plan is based on a low-carbohydrate (low-carb) lifestyle. The majority of what you eat comes from protein sources (poultry, beef & fish) and low-carb vegetables (broccoli, salad greens). Specific fruits, dairy products, and small amounts of whole grain foods are allowed once weight loss has started. The diet encourages vitamin, mineral, and fiber supplements, as well as regular exercise.
How Does It Work?

Because of severe carb restriction, the body goes into ketosis, which results in a decrease in blood sugar and appetite.
Positive Gains

You are discouraged from eating processed and refined foods which are typically high in added sugars or hydrogenated oils.
Unnecessary Losses

The lack of carbs in the body can cause dehydration, muscular fatigue and muscular loss. Because you naturally lose muscle as you age, any additional loss is harmful to your metabolism.
The Reality

Although you are restricted to 20 grams of carbs per day to lose weight in Phase 1 of the diet, the average American dieter (on any diet) still consumes 128 grams per day.

The South Beach Diet
A 3-phase plan, which begins with Phase 1 being the most restrictive. It's neither low-carb nor low-fat. Instead you are encouraged to eat the right carbs (whole grains, fruits & vegetables), the right fats (olive oil, lean meat and fish) and you are not limited by counting calories or measuring portions.
How Does It Work?

A large amount of weight is lost in the first 2 weeks because of severe carb restriction; further weight is lost by eating a balanced diet that is low in calories.
Positive Gains

You are encouraged to eat a balanced diet of healthy fats, lean proteins, and whole-grain carbs for the majority of the diet.
Unnecessary Losses

Lack of complex carbs for 14 days; the consumption of red wine is encouraged, which is a doubtful healthy recommendation for those at high-risk for certain cancers.
The Reality

It's a low-carb diet. You are limited to the amount of whole-grains you can consume, and it is recommended that you don't eat certain fruits and vegetables like bananas, watermelon, and potatoes. Therefore, you have to be mindful that you are getting enough fiber in your diet to keep your cholesterol levels in a healthy range.

The 2005 USDA Food Guide Pyramid
A science-based diet for all Americans over the age of 2 years which emphasizes fruits, vegetables, whole-grains, and fat-free or low-fat milk products; includes lean meats, poultry, fish, beans, eggs, nuts, and is low in saturated fats, trans fats, cholesterol, salt, and added sugars. At least 30 minutes of moderate or vigorous physical activity is recommended each day.
How Does It Work?

The diet is based upon energy balance- calories in versus calories out, meaning that you are encouraged to balance what you eat (calories in) with physical activity (calories used). Because the diet is customized based upon your age, sex, and daily activity level, you can lose or maintain weight by eating within your recommended calorie range.
Positive Gains

You learn to balance physical activity with eating a wholesome diet based upon plant foods which provide the greatest nutritional benefit with the fewest calories.
Unnecessary LossesThe diet claims that it's okay to eat refined grains, as long as half of your grains are whole. However, this is an unhealthy recommendation because all refined grains behave like plain old sugar inside your body, and we all know that extra sugar equals extra pounds.
The Reality

The diet is based on eating specific servings of food from each food group to maintain weight and health. You might have to devote some of your time by learning what a serving size of each food looks like in order to successfully lose or maintain weight. Additionally, the great variety of food choices and the lack of pre-planned menus provide less structure than other diet plans.

The French Diet
Includes high-fat, rich foods which are enjoyed slowly and in smaller portions compared with U.S. meals. There is no snacking or eating in front of the television or computer; meals are typically eaten at a table and are prepared with fresh, whole foods (i.e., fruits, vegetables, fish, poultry, butter, cream). Very few meals are eaten outside the home. Daily physical activity is a natural part of the lifestyle and is usually unplanned.
How Does It Work?

Portion control and balance are the keys. Although the French eat a diet which is higher in fat, they consume fewer calories than Americans by eating smaller servings and balancing out their meals with daily physical activity.
Positive Gains

You learn to enjoy the experience of eating and get-over the food guilt, deprivation and occasional overeating that results from typical diets.
Unnecessary Losses

It's easy to get carried away and over-enjoy the pastries, cream sauces and cheeses that are staples of the French diet. Self-control is a must!
The Reality

Restaurants, supermarkets, and even recipes in France contain food in portions which are significantly smaller than the same food in America; in fact, the portions are 25% smaller! Therefore, the French don't have to work to resist the larger portions characteristic of the American culture.

Before you begin your quest for diet success, it is important to note that a healthy diet should support lifetime weight management. Therefore, choose a diet based on whether or not you can stick to it for life, rather than how quickly it will help you to fit into your "skinny jeans."
On a final note, you should know that you don't have to wait to find out what the magic pill is for weight loss; it already exists: exercise!

source:aarp.org American Association of Retired People