Advertisement - Click to support our sponsors.
Bodytalk
Question: I know you don't believe in the use of diets to lose weight, but will you review the pros and cons of the current diet books anyway? If one diet worked,
there’d be no need
for othersAnswer: When it comes to achieving healthy weight loss and then maintaining a desirable weight in the long term, you're absolutely right that I don't believe going on a diet is the solution. If dieting was the answer, and if any one diet actually worked, there would be no need for further diets to exist. Based on their sheer numbers, we can deduce that no diet really works long term. With that said, let's look at some of the current popular diet books.
"Dr. Atkins' New Diet Revolution" claims carbohydrates make a person fat.
There are strict limits on the eating of carbohydrates. Atkins believes that when you limit carbohydrates, the body burns more fat. You're allowed lots of protein, mostly from animal sources. The diet allows meat, poultry, seafood, eggs, cheese, butter, cream, oil, nuts, some non-starchy vegetables and artificial sweeteners.
The Atkins diet doesn't contain enough fruits and whole grains, and it's low in calcium and fiber. The average daily menu contains about 1,800 calories, 55 percent of which come from fat, 30 percent from protein and 15 percent from carbs.
Long term, this diet may increase a person's risk of developing gout, diabetes, heart disease and osteoporosis. The Atkins diet is far too high in saturated fat to be healthy, even short term. Also, a low-carb, high-fat diet is not recommended for people who live an active lifestyle. They require more energy-packed carbohydrates to fuel their bodies.
"Sugar Busters" is similar to Atkins' diet in that it preaches that refined carbohydrates cause obesity by raising blood sugar. You're allowed no sugar or white flour, or the products that contain these foods. You're also not allowed to eat foods such as corn, carrots and beets, as they are said to contain too much sugar. (Never mind the healthful vitamins, minerals and phytochemicals they also contain.)
The advice in "Sugar Busters" is often inconsistent. The program recommends limiting saturated fat, but lists foods such as butter, cream, cheese, milk, lamb, pork and beef as acceptable foods. These foods all contain large amounts of saturated fat and should be eaten in moderation.
The average daily menu of a "Sugar Busters" meal plan contains about 1,600 calories: 40 percent fat, 25 percent protein and 35 percent carbohydrates. Long term, this diet may increase a person's risk for heart disease and diabetes.
"Protein Power" and "The Carbohydrate Addict's Diet" are very similar to the two already reviewed. "Protein Power's" average daily menu contains 60 percent fat, way too high to be healthy, short term or long term. The saving grace of these diets is you're allowed plenty of fruits and vegetables.
"The Zone" and "The Pritikin Principle" are much better, but they're still diets. Diets by their nature restrict certain foods, even healthy foods.
I believe people don't respond well to restrictions, not for long anyway.
In fact, the usual response to dietary restrictions is overindulgence.
Overindulgence leads to becoming overweight, which then leads to another diet with more dietary restrictions. It's a circle of despair that the diet book authors, publishers and diet product retailers are cashing in on.
With that in mind, let's look more closely at these last two books.
"The Zone" claims that by eating the correct ratios of carbs to protein to fat, you'll lose weight because it keeps insulin levels in "the zone." It contains plenty of low-fat proteins, although the portions are small. The main problem with this diet is it's very low in calories. That has a negative effect on a person's metabolism -- it slows it down. "The Zone" diet is also too low in calcium-rich foods and doesn't contain enough whole grains.
"The Pritikin Principle" was originally designed for people with arterial disease. Pritikin believes that cutting calorie density, especially fat, is the key to weight loss. The diet is very low in fat --about 10 percent -- but you're allowed plenty of nutritious fruits, vegetables and whole grains.
The Pritikin diet supplies about 1,500 calories daily, 10 percent fat, 25 percent protein, and 65 percent carbs. Pritikin restricts healthful foods such as seafood and low-fat poultry . The diet is low in calcium and too low in fat. In fact it's so low in fat, people will find it difficult to follow.
There are many other diet books available, all equally dooming their readers to failure. Frankly, I have to stop reviewing these diets because I'm becoming upset. Why am I upset? Because I know these diets don't help the dieter make the lifestyle changes necessary to maintain a healthy body weight.
In closing, I believe it's a whole lot easier, a whole lot safer and much more effective to cut down on the portion sizes of all the food you eat than to be focused continuously on ratios, portion sizes, times you must eat, etc. Better just to keep in mind what you already know about nutrition.
Health Events
Stephenie Karony is a certified health
and fitness instructor, a personal trainer and the author of
"Body Shaping with Free Weights." Send questions to her at
P.O. Box 262, Wailuku Hi. Her column appears on Wednesdays.