by Robin Fiedler
Lose weight without exercising. Ever heard that claim before? Well, according to the experts, it's true. 
Northwestern Nutrition's website by Department of Preventative Medicine finds that based on research from more than one institution the indisputable conclusion is "calorie restriction in itself is the 'key' ingredient for successful weight loss." That's it? Yes. Northwestern found that regardless of fats, proteins, and carbs, a diet of 1,400 to 1,500 calories a day results in weight loss, no exercise required (although it is recommended).
Despite this simplistic scientific truth, all kinds of fad diet books are bestselling moneymakers. "Over half of the 50 best-selling diet books have been published since 1999," says Northwestern Nutrition, and the potential problem with the fad diets are not low calorie requirements, but food restrictions that adversely affect nutrition. Which ones do the unbiased experts say are the best weight-loss diets out of the bestselling diets and diet books? The answer is not as simple.
Two of those bestsellers are South Beach Diet and Dr. Phil's The Ultimate Weight Solution Food Guide. J. Anderson, Colorado State University Extension food and nutrition specialist and professor, says the weaknesses of South Beach Diet are that it "Unnecessarily restricts 'high glycemic index' foods such as carrots, bananas, pineapple, and other fruits," and it lacks long-term effectiveness. As for Dr. Phil, Anderson reports the diet plan is tied to Dr. Phil's weight loss products, such as "shakes and bars," which were not only expensive but pulled from the market after a FTC probe for false claims.
Out of 20 popular diets examined, the two bestselling diets that Anderson notes as having no weaknesses are Dieting for Dummies and The Sonoma Diet. Anderson says Dieting for Dummies is a "realistic plan for weight control [that] advocates reasonable and attainable lifelong healthy eating and exercise habits" and that The Sonoma Diet "provides healthy weight loss with low calorie but nutrient-dense foods" with an exercise component.
While comparing weight-loss diets, Northwestern Nutrition notes the following diets as normally nutritionally balanced with an estimated 1,400 daily calorie intake.
- USDA Food Guide Pyramid
- DASH Diet
- American Diabetic Association
- Weight Watchers
- Jenny Craig
High-fat and low-carbohydrate diets that Northwestern Nutrition says require taking vitamin supplements because they are "low in several nutrients: Vitamins A, B6, D, E, thiamin, folate, calcium, magnesium, iron, zinc, potassium and dietary fiber. . .[and] contain excess amounts of total fat, saturated fat and dietary cholesterol" are
- Dr. Atkins Diet
- Zone Diet
- Sugar Busters
- Protein Power
Finally, low-fat diets, such Volumetrics and Eat More, Weigh Less, which are deficient in Zinc, B12, and Vitamin E, also require taking supplements. Anderson rates some of the worst fad diets as The New Cabbage Soup Diet, The Carbohydrate Addict's Diet, and Sugar Busters. But can fad diets really be any worse than the typical American's diet? Most Americans' everyday diet is deficient in some aspect; either we don't eat enough fruits or vegetables, or fiber, or whatever....
"Considering that dieters fail to practice sound weight loss practices, approximately 70% of these individuals regain at least half of their weight loss within two years," according to Northwestern Nutrition. The verdict is that the fad diets set a low daily calorie intake that will result in weight loss for almost everyone who follows them--in the short-term, that is. It's the long term weight loss that fails. The answer: Buy a calorie counter, and stay under 1,500. In fact, "Under 1,500" should be the new weight loss motto.
Sources
Anderson, J. and L. Young. "Weight Loss Diet Books." Extension: Colorado State University. Aug. 2008.
"Nutrition Fact Sheet: Popular Weight Loss Diets." NorthwesterNutrition: Northwestern University. 28 July 2007.
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One Response to “Weighing In: Diets for Weight Loss”
I read somewhere - and just a few days ago - that weight loss begins "between the ears". I agree - at least in theory. It's hard to put into practice. But it can be done if a person has the motivation and self-discipline to eat healthier and lighter.