The Skinny On Diet Crazes
With Americans spending $40 million annually on diets and weight-loss books, MidWeek takes a look at several of the most popular diet programs, and asks licensed dietitians to evaluate each plan
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ble for popularizing the diet in North America.
Expert Opinion: The positive aspect is this diet is low in fat, high in fiber and high in phytonutrients (antioxidants that stimulate the immune system). It may be beneficial for certain individuals needing to lower their cholesterol or for those who are looking for a healthier way of eating using a more holistic approach. The negative aspect, however, is a strict macrobiotic diet can be deficient in calories, vitamin B12, vitamin D, calcium, and iron. In addition, this diet contains a long list of restricted foods which may be overwhelming and lack variety. This diet would not be recommended for children or for pregnant or lactating women. Overall, anyone choosing to follow a macrobiotic diet should seek advice on proper meal planning with regard to lifestyle, age and level of activity.
South Beach Diet The Science: On The South Beach Diet you’re encouraged to choose the right carbs, such as whole grains and certain fruits and vegetables; the right fats, such as olive and canola oil; and lean sources of protein.
Guidelines: The diet program works in three phases. Phase 1 is the strictest part of The South Beach Diet. For two weeks, you’ll totally eliminate fruit, bread, rice, potatoes, pasta, sugar, alcohol and baked goods from your diet. In Phase 2, you learn to reintroduce the right carbs, such as whole grains and most fruits. Some indulgences are allowed. You should continue to lose weight on Phase 2 until you reach your goal. Once your goal weight is reached, you move to Phase 3 (the maintenance phase). The plan is designed to feel less like a diet and more like a lifestyle.
History: Dr. Arthur Agatston, a cardiologist based in south Florida, developed the diet in the mid-1990s for his chronically overweight heart patients. Soon the diet became all the buzz in Miami. Dr. Agatston believed that the low-fat regimens of that era did not seem to work reliably, especially over the long haul.
Expert Opinion: Phase I is not recommended and Phase II and III would be recommended as safe and reasonable. The Positive aspects are that the diet will cause weight loss with an average of 1,400-1,500 calories/day, it also encourages consistent meal times, snacks, a healthy dessert and plenty of water, and it encourages regular physical activity. The negative aspects are that the first phase promotes potentially dangerous, rapid weight loss of eight-13 pounds in two weeks, the first phase excludes starches, fruits, foods are categorized as “good” or “bad,” and there’s limited scientific data to support the diet.
The Raw Food Diet The Science: The raw diet, as its name implies, is based on consuming unprocessed, preferably organic, whole plant-based foods, at least 75 percent of which should be uncooked. Raw and living foods are believed to contain essential food enzymes that help us digest foods completely, without relying on the body to produce its own cocktail of digestive enzymes. The cooking process (i.e., heating foods above 116 degrees F) is thought to destroy food enzymes.
Guidelines: People who follow the raw diet use particular techniques to prepare foods. The only cooking that is allowed is with a dehydrator. This piece of equipment blows hot air through the food but never reaches a temperature higher than 116 degrees F. Other techniques needed to prepare raw food are blending, juicing and chopping. The foods allowed are fresh fruits and vegetables, nuts, seeds, beans, grains, legumes, dried fruits, seaweeds, purified water, coconut milk and other organic or natural foods which have not been processed.
History: Proponents of a raw food diet believe it dates to prehistoric eras, before humans discovered fire. Assuming prehistoric humans were largely non-carnivorous vegetarians, they believe that the human digestive system is configured for a raw vegetarian diet. The raw food diet gained more prominence throughout the 1900s, as celebrities such as Woody Harrelson and Demi Moore began following the diet.
Expert Opinion: This diet may lead to certain nutrient deficiency due to the inability to consume a variety of foods. For example, Vitamin B12, which is primarily found in meats, and Vitamin D in cow’s milk, are avoided in this diet due to the heating process required. In addition, raw foods are highest in pesticides and toxic residues.
Those who choose to follow this particular diet may want to purchase organic foods, which can be costly. Protein choices in raw food diet consist of nuts, seeds and sprouts - and a variety will be needed since plant protein does not contain the same amino acids (building blocks of protein) as animal protein. This diet is not recommended for children, pregnant or nursing women, people with anemia and those at risk for osteoporosis.
Jenny Craig The Science: The primary focus of these sessions is teaching a healthy relationship with food and living a more active lifestyle. Jenny Craig’s approach does focus on the consumption
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