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Down
with carbs and up with protein, or down with protein and up with
carbs? Which is healthier? Here’s the latest weigh-in on the most
popular diets.
 With
all the different fad diets available, it’s difficult to separate
fact from fiction. Have you ever felt confused by all of the contradictory
diet advice? If so, you’re not alone. Not even the experts can
agree on what causes people to put on weight or the best way to
lose it. In February, the US Department of Agriculture sponsored
a diet debate between the nation’s most popular diet gurus, including
Robert Atkins, MD (Dr. Atkins’ New Diet Revolution), Dean Ornish,
MD (Eat More, Weigh Less) and Barry Sears, Ph.D. (Enter The Zone).
After three hours of verbal sparring, a winner couldn’t be declared
and most agreed that more studies were needed.
Added to this dietary dilemma is a multibillion-dollar diet industry
of magic pills and potions, diet aids and seductive eating programs
all promising the quick fix: instant, painless weight loss. Hollywood
and the media are also guilty of conveying images of extreme thinness.
This creates a false standard of thinness and unrealistic expectations
of weight loss which may lead to serious medical conditions such
as anorexia nervosa, bulimia and their opposite extreme – obesity.
To help you sort it all out, here’s a look at the most popular
diet plans and their advantages and disadvantages.
The following dietary plans are not intended as a substitute for
consulting with a physician.
PROTEIN
POWERHOUSE
The Diet: Dr. Atkins’ New Diet Revolution by Robert C. Atkins,
MD
Hook:
A meat and fat lover’s dream, Dr. Atkins’ program encourages weight
loss by eating a lot of fat and protein and very few carbohydrates.
This puts the body into a metabolic state called ketosis which
forces the body to burn stored body fat as fuel rather than carbohydrates
from the daily diet, putting the body into starvation mode.
Line: Two prospective studies show the Atkins diet to be
an effective way to lose weight, with positive changes in heart
risk factors such as lowered bad LDL cholesterol and higher good
HDL cholesterol. The diet may also be helpful for people who have
carbohydrate sensitivity or insulin-related health problems.
Sinker: Ketosis may cause dizziness, fatigue, mental confusion
and other negative symptoms. Eating foods high in saturated fats
increases the risk of chronic illnesses, such as heart disease
and cancer. Eating high levels of protein also stresses the kidneys,
liver and immune system, and increases calcium loss from bones.
Small amounts of fruits and vegetables decreases their protective
nutrients and causes constipation. In starvation mode, you lose
mostly water weight which will cause you to gain it all back –
and more - once you stop the diet.
FAT
FIGHTERS
The Diet: Eat More, Weigh Less by Dean Ornish, MD
Hook:
A low-fat vegetarian, whole foods, plant-based, weight-loss diet
of fruits, vegetables, soy products, whole grains and beans, with
no more than 10 percent of its daily calories from fat. Ornish’s
Life Choice program has a valuable mind/body aspect that is lifestyle-enhancing,
with group therapy, stress management and emotional support during
dieting, including yoga and meditation.
Line: The high fiber content of fruits, vegetables, whole
grains and beans decreases insulin, so you lose weight, lower
cholesterol and gain protective nutrients. Ornish’s results have
been published in the Journal of the American Medical Association,
and his program has become the medically accepted way to treat
weight loss, heart disease, high cholesterol and hypertension.
Sinker: This diet is difficult to follow, especially if
you’re not a vegetarian. The fat intake is so low that many find
the food choices inflexible and unpalatable. The diet is low in
protein and fat, including essential fatty acids, vitamin B12
and zinc, which require supplementation. Inadequate fat consumption
may adversely affect a woman’s hormone levels.
PERCENTAGE
PRESCRIPTION
The Diet: The Zone and Mastering The Zone by Barry Sears, Ph.D.
Hook:
Sears claims that by eating 30 percent of calories from protein,
40 percent of calories from carbohydrates and 30 percent from
fat, you will correct insulin imbalances that cause weight gain
and create a peak metabolic state, keeping you thin. He believes
the cause of obesity is due to excess levels of the hormone insulin,
not from excess dietary fat.
Line: Foods high on the glycemic index (the measure of
how quickly carbohydrates raise blood sugar levels), are discouraged.
Studies have shown that high-glycemic, refined carbohydrate foods
such as white flour, sugar and white rice may contribute to obesity.
Reduced consumption of them helps stabilize insulin levels and
moderate hunger.
Sinker: This diet limits you to only 800 to 1,200 calories
a day, which means starving yourself. Most people will lose weight
on this amount of calories, no matter what the calories are made
of. A diet this low in calories may promote loss of lean muscle
mass as well as body fat. Sears’ exact 40/30/30 ratio of carbs,
protein and fat may be difficult to follow.
YOUR DIET
After studying the pros and cons of these popular diets, you may
decide that they are or aren't appropriate for your nutritional
needs. It depends upon your lifestyle. One thing's for sure though,
be wary of "fad diets". If a fad diet sounds too good to be true,
it usually is. In some instances, fad diets may even be dangerous
to your health.
TUNE IN
This
is the first part of an ongoing series on how to lose weight,
keep it off, enjoy and benefit from eating healthful foods. Tune
in next month for the second part of this series featuring the
world’s healthiest diets for weight loss and maintenance: diets
you can live with for the rest of your life.
BOOK
RECOMMENDATIONS
1.
Eat More Weigh Less by Dean Ornish, MD (New York: HarperTrade,
1993)
2. The Zone by Barry Sears, Ph.D. (New York: HarperCollins
Publishers, 1995)
3. Dr. Atkins’ New Diet Revolution by Robert C. Atkins,
M.D. (New York: Avon Books, 1995)
4. Eating Well For Optimum Health by Andrew Weil, M.D.,
(New York: Knopf, 2000)
Do
you have a question or comment for Elaine? She'd love to hear
from you. Please contact her using
this form.
Elaine
Gavalas, M.A., M.S., doctoral candidate, is an exercise physiologist,
nutritionist and author of numerous articles and books including
"Secrets of Fat-Free Greek Cooking", "Yoga for Everyone" and contributing
author to "Alternative Medicine: The Definitive Guide".
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