Deconstructing Popular Diets

With all the diet books out there, as well as the seemingly endless diet websites and articles, it can be challenging figuring out the right diet for you.

As a weight-loss expert, I’ve found that what’s most helpful is to understand the key concepts behind popular diets so that you can find an approach that fits your lifestyle and will work for you from a nutrition standpoint. Here are three popular diet trends to consider.

Low-Fat Diets (Ornish, Pritikin,
American Heart Association, USDA)

Low-fat diets work because they cut calories without significantly cutting portions. Fat has more than double the calories per gram of protein or carbohydrate, so when you reduce fat significantly, calories are reduced, too. In addition, these diets are generally very high in fruits and vegetables, both of which contain a significant amount of water and fiber, which lowers the calorie density of foods, allowing you to consume larger portions. These diets work well for people who don’t want to count calories religiously or eat bird-like portions. However, since these diets are often much higher in carbohydrates, they may not work as well for the apple-shaped dieter (one who tends to carry weight around the midsection). In addition, fat makes food taste good, so low-fat diets are often less flavorful, which may not appeal to foodies. Finally, if you lead a very active social life and eat out frequently, low-fat diets may be more challenging, as low-fat restaurant options are often limited.

Low-/Lower-Carbohydrate Diets
(Zone, Atkins, South Beach)

Low-carb diets work for several reasons. They force the dieter to cut sugary, processed carbohydrates, such as baked goods, crackers, juice, and soda. These foods are easily over-consumed and can cause a rapid rise and fall in blood sugar, which can lead to increased hunger and further overeating. Low-carb diets replace carbohydrates with protein, which is more satisfying, and fat, which is more tasty, so dieters often find them easier to follow, at least in the short term. Low-carb diets also offer less variety than low-fat or portion-control diets. Research shows that decreased variety may improve weight loss. In general, this type of diet works best for the aforementioned apple-shaped dieters. However, cutting carbs too much often leads to low energy and moodiness, particularly in women. In addition, the high level of saturated fat in the Atkins diet is unhealthy and may lead to poor health in the long term. As with low-fat diets, eating out may be challenging, although low-carb options (protein plus fat plus double veggies) are more plentiful than low-fat options.

Low-Calorie, Portion-Control Diets
(Weight Watchers, Jenny Craig, French Women Don’t Get Fat)

These diets don’t limit any major food groups, making them easier to live with in the long term than the previous two approaches. Weight Watchers relies on the point system, which factors in fiber and fat in ways similar to low-fat diets, but it offers more flexibility in terms of food choices. By offering pre-packaged meals, Jenny Craig helps educate dieters about portion control without restricting any major food group, which can help prevent feelings of deprivation. However, the portions can be rather paltry; the dieter must add fruits, vegetables, and low-fat dairy to ensure satisfaction and optimal nutrition. French Women Don’t Get Fat is a very good “diet” for the foodie who eats out often. This diet, too, is based on portion control and doesn’t limit any major food groups. But again, this type of diet can be challenging for those who are simply not satisfied by small portions or who find it difficult, psychologically, to control how much they consume. However, it does accommodate someone who eats out often at high-end restaurants or who enjoys gourmet cooking.

I like to incorporate the key components of these diets. Here are three tips that are important no matter what diet you decide to follow:

Replace some of the carbohydrates (bread, pasta, rice, cookies, crackers, potatoes) in your diet with lean protein (chicken, fish, low-fat dairy, beans, egg whites) to control hunger and protect calorie-burning muscle.

Double your vegetable intake. This is not only critical for controlling calories, it is also essential for optimal health. Aim for at least two-and-a-half cups of vegetables per day, and get as much variety as possible.

Build in portion control wherever possible. No matter which diet you decide to follow, some degree of portion control is key, particularly when it comes to high-fat foods (nuts, cheese, oils, high-fat meats) or carbohydrates (cereal, pasta, rice, bread). Keep a measuring cup in your cereal boxes and nut jars. Keep dressings and sauces on the side so you can measure out how much you put in your food. Buy foods in single-serving portions when you can. Anything you can do to make portion control more automatic will help you lose weight and, more important, keep the weight off.

  Melina Jampolis is a board certified physician nutrition specialist. She is the host of Discovery Network’s Fit TV’s Diet Doctor and the author of The No Time to Lose Diet (Nelson, 2007). She is in private practice in San Francisco. drmelina.com.