Fad Diets
Most Americans have been on one type of diet or another at some point in their adult life. In fact, 70% of adults in the U.S. report trying weight loss interventions such as increasing exercise, decreasing fat intake, reducing the amount of food and/or reducing calories at least once (1). So, how can you know what works and what doesn’t? What is sound nutrition and what may be harmful to your body?
Most popular diets can be divided into several broad categories based on the calorie breakdown. Click on each diet to learn more.
|
Type of diet |
Fat
(% of calories) |
Protein
(% of calories) |
Carbohydrate
(% of calories) |
|
55-65 |
25-30 |
< 20 | |
|
20-30 |
15-20 |
55-60 | |
|
10-19 |
10-20 |
> 65 |
Weight loss comes from eating fewer calories than you expend. However, severe calorie reduction is not healthy or sustainable. Successful weight loss is accomplished by making positive lifestyle changes to both eating habits and physical activity patterns.
- Eat a wide variety of foods
Variety is the spice of life! Eating a wide range of foods helps provide vitamins, minerals, and fiber, all of which may help reduce chronic disease risk. Variety also keeps you from feeling deprived. You don’t need to give up all of your favorite foods when trying to maintain or lose weight. Just enjoy them in moderation.
- Tailor portion sizes
An important part of healthful eating is monitoring portion sizes. Get to know recommended portion sizes so you can enjoy all your favorites, just in moderation. Visit our Portion Gallery for visual examples of recommended portion sizes.
- Don’t skip meals
Contrary to what you might think, skipping meals can hinder, not help, your weight loss efforts. When you get too hungry, it’s hard to make healthy choices. Aim to eat a meal or snack every 3-5 hours during the day.
- Become aware of your "mindless" eating
Take notice of times you nibble unconsciously, eat when you are not hungry or could skip a second portion. There calories are often easiest to cut and can add up quickly toward a healthier body weight.
- Make your meals “balanced”
Bon Appétit offers “In Balance” meals that include a healthy portion of whole grains, plenty of vegetables and lean protein all prepared with minimal fat. This balance allows you to fill up on nutrient-dense foods rather than those that are high-calorie and high-fat.
- Sneak in more exercise
To establish a habit of regular physical activity, make simple, small changes. Try getting 30 minutes of physical activity most days of the week. This doesn’t have to be in the gym. Instead of meeting a friend for happy hour, meet for a sunset walk. Wash your car by hand instead of using the car wash. Make sure to incorporate different activities into your schedule to ward off boredom.
The basics for weight loss are still common sense - moderation and balance when it comes to your foods. Successful weight loss is accomplished by making positive yet sustainable changes to both eating habits and physical activity patterns. During this process, take note in our Well Being Journal of all the positive changes you make. Small steps will add up to a lifetime of good health.
High fat, high protein, low carbohydrate diets
Examples
Dr. Atkins’ Diet Revolution, Dr. Atkins’ New Diet Revolution, Protein Power, Dr. Bernstein’s Diabetes Solution, The Carbohydrate Addict's Diet, Life Without Bread and to a less strict degree, The Zone and Sugar Busters
Diet Basics
• Promoters of this diet claim carbohydrates are the underlying cause of the rise in obesity
• Claim carbohydrate foods cause a metabolic cycle in which blood glucose (circulating carbohydrate) levels spike, then drop, leading to decreased satisfaction and increased hunger soon after a meal.
• All starches and grains, fruits, dairy and most vegetables are limited to promote ketosis for a short period of time
The Bottom Line
• No scientific studies support the idea that low carbohydrate diets create any type of metabolic advantage
• People do lose weight due initially to water weight lost with carbohydrate depletion and then caloric restriction
• Higher fat, higher protein foods tend to be self-limiting, thus helping to create a calorie deficit with little effort to plan, weigh or measure foods
• Tends to be low in calcium, fiber, vitamins and minerals as well as healthy phytochemicals (plant chemicals)
• Becomes monotonous due to restriction of many foods
Moderate fat, moderate protein, moderate to high carbohydrate diets
Examples
Weight Watchers, Jenny Craig, Nutri-Systems, as well as most diets promoted by government agencies such as the USDA Food Guide Pyramid, and the National Cholesterol Education Program
Diet Basics
• Promotes moderate fat but a balanced intake of nutrients with an overall reduction in calories
• Food choices are not severely limited
• Foods viewed as unhealthy are allowed with consideration to overall balance and planning for calories
The Bottom Line
• Weight loss occurs when there is a reduction in calories (6)
• People report a high degree of satisfaction with this type of diet and generally report fewer feelings of deprivation due to the lack of severe restrictions
• Initially the diet may feel more complex to follow than the others because of the lack of strict black and white rules
• Best chances for long term success
Low-fat or very low-fat, moderate protein and high carbohydrate diets
Examples
Dean Ornish’s Eat More, Weigh Less, Nathan and Robert Pritikin’s The New Pritikin Program, The Pritikin Weight Loss Breakthrough, and The Pritikin Principle
Diet Basics
• Originally designed to treat heart disease
• Weight loss often occurs due to high intake of low calorie fruits and vegetables
• Focus on vegetables, fruits, high fiber grains and beans
• Limited quantities of lean proteins
The Bottom Line
• Numerous studies have demonstrated that overweight people who reduce fat generally lose weight primarily due to the associated reduction in calories (3, 4, 5)
• Reducing fat without a reduction in calorie intake will not produce weight loss
• Many people find the very low-fat diets difficult to follow long term because of the severe restriction of all fat sources
Sources:
1. French SA, Jeffery RW, Murray D. Is dieting good for you? Prevalence, duration and associated weight and behavior changes for specific weight loss strategies over four years in US adults. Int J Obes Relat Metab Disord. 1999; 23:320-7.
2. Freedman MR, King J, Kennedy E. Popular Diets: A Scientific Review. Obes Res. 2001;9(suppl 1):1S-40S.
3. Gardner CD, et al. Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women. JAMA 2007;297:969-977.
4. Schaefer EJ, Lichtenstein AH, Lamon-Fava S, et al. Body weight and low-density lipoprotein cholesterol changes after consumption of a low-fat ad libitum diet. JAMA. 1995; 274:1450-5.
5. Schlundt DG, Jill JO, Pope-Cardle J, Arnold D, Vitrs KL, Katahn M. Randomized evaluation of a low fat ad libitum carbohydrate diet for weight reduction. In J Obes Relat Metab Disord. 1993;17:623-9.
6. Alford BB, Blankenship AC, Hagen RD. The effects of variations in carbohydrate, protein, and fat content of the diet upon weight loss, blood values, and nutrient intake of adult obese women. J Am Diet Assoc. 1990;90:534-40.
This information is not intended to take the place of advice from a healthcare professional. Check with your physician before starting any diet or exercise program. In addition, while all efforts have been made to ensure the information included in this material is correct, new research is released frequently and may invalidate certain pieces of data. 5/07
