• The Best Diet for You

    Image for popular diets article What is the best diet to help you lose weight and improve heart health in the short-term?

    The Atkins’ Nutritional Approach

    Atkins’ Nutritional Approach stresses dramatically reducing your intake of carbohydrates and replacing them with foods rich in protein and fat. The theory goes like this: “Your body burns carbohydrates and fat for energy. With Atkins’ unique approach, you limit carbs so your body burns fat.”

    What’s Involved

    The Atkins’diet has four phases. During the induction phase, you eat no more than 20 grams of carbohydrates per day, mostly from salad greens and other acceptable vegetables. This means no bread, pasta, rice, fruit, milk, yogurt, cereal, juice, cookies, sweets, or potatoes, among other foods. However, you can eat as much as you like from foods that are pure protein and fat, such as meats, eggs, oils, and butter. The induction phase lasts at least two weeks, and usually results in rapid weight loss.
    During the next three phases (ongoing weight loss, pre-maintenance, and lifetime maintenance), you will slowly reintroduce carbs until your weight loss slows and, when you reach your goal, stops. Then, you will monitor your weight, and if you gain, you take away carbs again until you lose the weight again. This means that your calorie intake (and your weight) is moderated by adjusting your carbohydrate intake. Protein and fat are not restricted. You are also advised to take a multivitamin and drink eight 8-ounce (236 milliliter) glasses of water each day.

    The Research

    In 2003, a study in the New England Journal of Medicine reported that people following the Atkins’ diet lost more weight than a control group after three and six months, but that both groups had lost approximately the same amount of weight after one year. Since then, studies have continued to show that compared to other diets, a low-carbohydrate diet leads to greater weight loss at six months, but similar amounts of weight loss at one year. A 2009 study looked at 13 different studies and concluded that after one year on a low-carbohydrate diet, dieters tend to lose as much weight—if not more—as dieters on a traditional high-carbohydrate diet.

    The Concerns

    The Atkins’ diet is rich in high-protein and high-fat foods, such as bacon, steak, and cheese. While this eating pattern has not been shown to be harmful when followed for one year, many nutrition experts worry that the high levels of saturated and trans fats in these foods will increase your risk for heart disease if you follow the diet for an extended period of time. Information about the long-term effects of low-carbohydrate diets is still being collected. A 2009 study published in the American Journal of Clinical Nutrition found that after one year, an Atkins-type diet increased both good and bad cholesterol. However, a 2010 study published in the Annals of Internal Medicine found that after two years, a low-carbohydrate diet improved cardiovascular disease risk factors more than a low-fat diet. There is concern that the high levels of protein can overload and damage the kidneys, which is especially dangerous for people with diabetes or kidney disease.

    Weight Watchers PointsPlus

    Weight Watchers PointsPlus program stresses better food choices and portion control for long-term weight loss. "Weight Watchers makes clear that they are not a diet, but rather an 'integrated approach that combines smarter eating, healthy habits, exercise, and a supportive environment."

    What’s Involved

    On the PointsPlus program, you are allotted a daily PointsPlus target, which is based on a number of factors including your age and body weight. Every food has a PointsPlus value, and you can eat whatever foods you want, as long as you stay within your daily range. However, Weight Watchers encourages eating what it calls Power Foods—foods that are particularly nutritious and satisfying, such as lean protein, whole grains, and low-fat or fat-free dairy products. PointsPlus values are based on the amount of fat, carbohydrates, protein, and fiber in a food. The way your body processes these major nutrients are also taken into consideration. Fruits and most vegetables have zero PointsPlus values to encourage consumption of these nutrient-dense and satisfying foods.
    The PointsPlus program also emphasizes exercise. When you exercise, you earn activity PointsPlus values, which may be swapped for food.
    Weight Watchers recommends an average loss of 0.5-2 pounds (0.2-0.9 kilograms) a week for safe and sustained weight loss.

    The Research

    A 2003 study in the Journal of the American Medical Association found that people following the Weight Watchers program lost significantly more than those on a self-help, weight-loss program. At the end of one year, the people on the Weight Watchers program lost an average of 9.5 pounds (4.3 kilograms), while the people in the self-help program lost an average of 2.9 pounds (1.3 kilograms). After two years, the Weight Watchers group lost an average of 6.4 pounds (2.9 kilograms) and the self-help group lost an average of 0.4 pounds (0.2 kilograms). Again, losing weight, followed by some weight gain, is typical. However, a net weight loss after two years—no matter how much—is desirable.

    The Concerns

    Overall, the Weight Watchers PointsPlus program is a healthy one. In addition to cutting the amount of calories you consume and encouraging you to exercise, the diet encourages taking a daily multivitamin, drinking lots of water, and eating plenty of fruits, vegetables, and low-fat dairy products. It also takes effort to log all the food you eat and exercise that you do. Fortunately, computer- and smart phone-based programs make it easier to calculate the PointsPlus value of foods and log activities. While the traditional version of the Weight Watchers program requires attendance at a weekly meeting, these days you can also choose an online-based program.

    The South Beach Diet

    The South Beach Diet, developed by cardiologist Arthur Agatston, MD, attempts to find a happy medium between low-carb and low-fat diets. It “teaches you to rely on the right carbs and the right fats—the good ones—and enables you to live quite happily without the bad carbs and bad fats.” Like many diet programs these days, South Beach claims it is not a diet, but rather “a way of life.”

    What’s Involved

    The South Beach Diet has three phases. During the two weeks of Phase 1, breads, rice, potatoes, pasta, baked goods, and even fruit are restricted. You can eat enough meat, chicken, turkey, fish, vegetables, eggs, cheese, nuts, and salads with olive oil dressing to make you feel full. The goal of phase one is to eliminate cravings and kick-start weight loss.
    Phase 2, which you will stay on until you reach your weight-loss goal, is less restrictive. You can add carbs back into your diet, but in moderation. The focus is on whole-grain carbs, but you can now splurge on refined carbs every once in a while.
    After you have reached your weight-loss goal, you will enter into Phase 3, “the stage that lasts the rest of your life.” In this phase, you are encouraged to focus on monounsaturated and polyunsaturated fats instead of saturated and trans fats, and whole-grain carbs instead of refined ones.
    Although exercise is not a main focus of this diet, Dr. Agatston recommends you take a brisk, 20-minute walk each day. Dr. Agatston claims that you will lose 8-13 pounds (3.6-5.9 kilograms) in Phase 1, and 1-2 pounds per week in Phase 2.

    The Research

    The South Beach Diet relies on Dr. Agatston’s own research. A randomized, clinical trial published in a 2004 issue of the Archives of Internal Medicine compared the Modified Low Carbohydrate diet (South Beach Diet) with the National Cholesterol Education Program diet. Sixty participants were randomized and the study lasted for 12 weeks. Participants in the Modified Low Carbohydrate diet had significantly greater weight loss over 12 weeks. However, since the study was small and, more importantly, since Dr. Agatston himself conducted the study, more research is needed to determine whether the South Beach Diet is effective.
    A 2010 study published in the New England Journal of Medicine compared the effectiveness of different types of diets and found that a diet similar in make-up to the South Beach Diet—it had a modest increase in protein content and a modest reduction in glycemic index—led to an improved diet adherence and weight-loss maintenance compared to other diets.

    The Concerns

    While the strengths of this diet focuses on healthful fats and whole grains, Phase 1 is extremely restrictive and may cause many enthusiastic dieters to give up. Also, the promise that you will lose 8-13 pounds (3.6-5.9 kilograms) during the first two weeks is questionable. Even if it were true, most health professionals recommend no more than a couple of pounds a week for safe, long-term weight loss.

    Bottom Line

    So it seems that while there are many effective diets out there, the one that is best for you is the one that you will stick with. That means choosing from one of the nutritionally sound diets, such as those presented above, and then finding the diet that works best with your personality. For example, if you are a bread lover, the Atkins diet probably is not going to work for you, and if you do not like to be bothered with logging your food intake, than the Weight Watchers program probably is not your best fit. If you are feeling overwhelmed or confused by all the options out there, consider working with a registered dietitian. She can help you come up with a customized plan that is your best fit.

    RESOURCES

    American Dietetic Association http://www.eatright.org/

    American Heart Association http://www.americanheart.org/

    ChooseMyPlate.gov http://www.choosemyplate.gov/

    CANADIAN RESOURCES

    Canada's Food Guide http://www.hc-sc.gc.ca/f

    Dietitians of Canada http://www.dietitians.ca/

    References

    Aude YW, Agatston AS, Lopez-Jimenez F, et al. The national cholesterol education program diet vs a diet lower in carbohydrates and higher in protein and monounsaturated fat: a randomized trial. Arch Intern Med. 2004;164:2141-2146.

    Brinkworth GD, Noakes M, Buckley JD, Keogh JB, Clifton PM. Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo. Am J Clin Nutr. 2009 Jul;90(1):23-32.

    Dansinger ML, Gleason JA, Griffith JL, Selker HP, Schaefer EJ. Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. JAMA. 2005;293:43-53.

    Duggirala MK, Mundell WC, Mikkilineni P, et al. Low-carbohydrate diets as compared with low-fat diets [letter]. N Engl J Med. 2003;349:1000-1002.

    FlexPoints. Weight Watchers website. Available at: http://www.weightwatchers.com/plan/flex/index.aspx. Accessed November 20, 2003.

    Foster GD, Wyatt HR, Hill JO, et al. A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med. 2003;348:2082-2090.

    Foster GD, Wyatt HR, Hill JO, et al. Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial. Ann Intern Med. 2010 Aug 3;153(3):147-57.

    Fox M. Four popular diets all work well, US study says. Yahoo! News website. Available at: http://news.yahoo.com/. November 13, 2003.

    Heshka S, Anderson JW, Atkinson RL, et al. Weight loss with self-help compared with a structured commercial program: a randomized trial. JAMA. 2003;289:1792-1798.

    Hession M, Rolland C, Kulkarni U, Wise A, Broom J. Systematic review of randomized controlled trials of low-carbohydrate vs. low-fat/low-calorie diets in the management of obesity and its comorbidities. Obes Rev. 2009;10(1):36-50.

    Is carb-cutting a safe way to diet? Harvard Women’s Health Watch. 2003;11:1-2.

    Larsen TM, Dalskov SM, van Baak M, et al. Diets with high or low protein content and glycemic index for weight-loss maintenance. N Engl J Med. 2010 Nov 25;363(22):2102-13.

    McGraw P. The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom. New York, NY: Free Press; 2003.

    Our new program: the next level. Weight Watchers website. Available at: http://www.weightwatchers.com/util/art/index%5Fart.aspx?tabnum=1&art%5Fid=105421. Accessed April 1, 2011.

    Sizing up South Beach. Harvard Health Letter. 2003;11:5.

    The South Beach Diet website. Available at: http://www.southbeachdiet.com/index3.asp. Accessed June 14, 2007.

    Weight Watchers isn’t a diet. Weight Watchers website. Available at: http://www.weightwatchers.com/plan/apr/unique.aspx. Accessed April 1, 2011.

    4/14/2009 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed/what.php : Sacks FM, Bray GA, Carey VJ, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med. 2009;360:859-873.

    Revision Information

  • Join WellZones today.

    Make a Change For LifeLearn more

    Wellmont LiveWell is creating a new tradition of wellness in the mountains by providing individuals with tools and encouragement to live healthier lifestyles.

  • HeartSHAPE Spotlight

    At risk for a heart attack? Learn more

    Fight heart disease early and prevent heart attacks with HeartSHAPE® - a painless, non-invasive test that takes pictures of your heart to scan for early-stage coronary disease.

  • Calories and Energy Needs

    Calorie NeedsLearn more

    How many calories do you need to eat each day to maintain your weight and fuel your physical activity? Enter a few of your stats into this calculator to find out.

  • Ideal Body Weight

    Ideal Body WeightLearn more

    Using body mass index as a reference, this calculator determines your ideal body weight range. All you need to do is enter your height.

  • Body Mass Index

    Body Mass IndexLearn more

    This tool considers your height and weight to assess your weight status.


  • Can we help answer your questions?

    Wellmont Nurse Connection is your resource for valuable health information any time, 24 hours a day, seven days a week. Speak to a Nurse any time, day or night, at (423) 723-6877 or toll-free at 1-877-230-NURSE.