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Comparing 12 Weight-Loss Diets Laura Power, M.S., Ph.D., L.D.N. © 2006
HIGH-FAT DIETS 1. The Atkins Diet * Robert Atkins wrote Dr. Atkins' New Diet Revolution. This book subscribes to the high sugar intake cause of obesity. It is a 6%-35%-59% ratio diet, and advocates severe carbohydrate restriction and a high-fat diet. It also advises low fiber, and avoidance of: vegetables, fruits, breads, cereals, and most dairy products, except for 2 small green salads per day. Advantages: This diet leads to weight-lose in the short term, and helps reduce insulin resistance. Disadvantages: It is extremely high in saturated fats and cholesterol, and its long-term use will increase the risk for CHD and fatty liver disease. The low fruit and vegetable content will also increase risk of cancer. The excessive protein can lead to kidney disease. Finally, this diet is risky for patients with dairy and egg allergies. 2. The Protein Power Diet * Protein Power was written by DRS. Michael and Mary Eades. This book also subscribes to the high sugar intake cause of obesity. It supposedly emphasizes high protein foods over high fat. However, an analysis of fat and protein percentages shows a 9%-37%-54% ratio diet, which closely resemble the Atkins Diet, although this diet has more mono-unsaturated fat and less saturated fat. It allows limited amounts of fruits and vegetables. Advantages: This diet leads to weight-lose in the short term, and helps reduce insulin resistance. Disadvantages: It is extremely high in fat and cholesterol, and long-term use would increase the risk for CHD and fatty liver disease. Lower fruit and vegetable intake would also increase cancer risk. The excessive protein can lead to kidney disease. And this diet is risky for patients with dairy and egg allergies. 3. The South Beach Diet ** The South Beach Diet was written by Dr. Arthur Agatston, a cardiologist, who designed this diet to reduce heart disease in his patients. This diet also subscribes to the high sugar intake cause of obesity, but it does not recommend a traditional low-carb diet. Instead, it advises a 28%-33%-39% ratio diet, but emphasizes healthy carbs, such as whole grains and certain fruits and vegetables; mono-unsaturated fats, such as olive and canola oil and nuts; and lean sources of protein. Advantages: This diet has higher carbs, much less total fat, way less saturated fat, much less cholesterol, and more fruits and vegetables than the Atkins or Protein Power diets. It has been successful for weight loss and in combating heart disease, and would be less of a cancer risk. Disadvantages: It is still a high fat diet, unproven over the long term, with some health risks. And the excessive protein can lead to kidney disease. There is also the problem of gluten intolerance in certain people. 4. The Mediterranean Diet *** The Mediterranean Diet comes from the peoples of Southern Italy, Greece, Portugal and Spain. There are a half-dozen books on this diet. The recommendations are based on analysis of actual Mediterranean diets, in this case 22,000 Greek adults. The analysis shows a high-fat and moderate-carb diet with a 40%-17%-43% ratio. But this reflects a high amount of mono-unsaturated fats. The diet contains: vegetables, fruits, cereals, dairy products, meats and poultry, fish, wine, legumes, and olive oil – in that order. Advantages: This diet is lower in fat and protein and higher in carbohydrates than most other high-fat diets. It has the highest level of mono-unsaturated fats of any known diet (good for healthy hearts). Plus it is high in fruits, vegetables and fiber -- and low in sugar, salt and cholesterol. This regimen is associated with a far lower rate of cardiovascular disease than the USA. Disadvantages: This diet still has fairly high saturated fats. It is not an appropriate diet for people with allergies to gluten grains, dairy products, or sulfites. Comparison of High-Fat Diets: The Atkins and Protein Power diets are too extreme and dangerous. The South Beach and Mediterranean diets are less extreme, but still too high in total fat. I do not recommend these diets. HIGH-PROTEIN DIETS
Sugar Busters! was written by Leighton Stewart, Morrison Bethea, MD, Sam Andrews, MD, and Luis Belart, MD. This book also subscribes to the high sugar intake cause of obesity. It is a high-protein diet, and focuses on reducing high-glycemic carbohydrates to lower insulin levels and reduce insulin resistance. These include: white bread, white rice, potatoes, corn, beets, carrots, etc. The diet emphasizes intake of low-glycemic foods (high-fiber vegetables, fruits and whole grains), lean meats and fats in moderation. Wine is also recommended as containing less calories than bread, but this is inaccurate, as alcohol is metabolized as a fat (@ 7/cal/gm), not as a carbohydrate (@ 4/cal/gm). Advantages: This diet is more moderate. It has less total fat, cholesterol and protein than the high-fat diets and more carbohydrates, with medium amounts of sugar. Disadvantages: It has more saturated fat than the South Beach Diet, and therefore poses some risk of CHD. The higher protein ratio (28%) is inappropriate for patients with kidney disease. It also poses a problem for patients with gluten intolerance and sulfite allergies. 6. The Zone Diet ***** The Zone Diet was written by Barry Sears, PhD. [He also wrote a book called The Soy Zone for vegetarians.] This also subscribes to the high sugar intake cause of obesity. This is a high-protein diet. The Zone book promotes the safe "zone" of 40% carbohydrate, 30% protein, and 30% fat, and is virtually identical in macronutrient percentages to Sugar Busters (40%, 28%, 32%). It also claims that the "zone" promotes an "optimal metabolic state", which is determined by specific eicosanoids. This diet focuses on lean meats (especially poultry), but avoids high-fat animal products (fatty meats, dairy products, eggs), as well as most grain products, starchy vegetables, and some fruits. Advantages: This diet is more moderate, and is safer for those with gluten grain intolerance, and dairy and egg allergies. It has less total fat, cholesterol and protein than the 3 high-fat diets and more carbohydrates. It also has less saturated fat and more mono-unsaturated fat than Sugar Busters. Disadvantages: It still has slightly more saturated fat than the South Beach Diet, and therefore poses some risk of CHD. The higher protein ratio (28%) is inappropriate for patients with kidney disease. Comparison of High-Protein Diets: Sugar Busters and The Zone Diet are very similar. The Zone is less extreme and safer. It is a good diet for blood type O’s and blood type A2’s, who do well with a higher-protein hunter-gatherer diet, and poorly with gluten grains, dairy products, and eggs. BALANCED DIET
DASH stands for Dietary Approach to Stop Hypertension. The DASH Diet is based on a collaborative study by Harvard University, Duke University, John Hopkins University, and Louisiana State University. There are 2 books, one authored by Marla Heller, MS, RD, and the other authored by Thomas Moore, MD & Mark Jenkins, MD. This diet is endorsed by the National Institutes of Health, the American Heart Association, the 2005 Dietary Guidelines, and the US Guidelines for Treating Hypertension. This is a 55%-18%-27% diet, and subscribes to the GASS cause of disease and obesity: grease, alcohol, sugar and salt! It recommends these portions per day for 1600 calories: 4 fruit, 4 vegetables, 2 low-fat dairy, 2 meat-poultry-seafood, 6 grains (3 whole grains), 2 fats & sweets, plus beans and nuts 3-4 times per week. It also advises foods that are high in fiber, magnesium, potassium, calcium, and antioxidants. Advantages: For the most part this is a balanced diet with no extreme percentages of macronutrients. It is low in sugar, salt, alcohol and saturated fat, with moderate levels of total fat, and a high level of mono-unsaturated fats. It emphasizes helpful minerals and antioxidants to lower blood pressure and prevent disease. It has been shown to be effective in treating hypertension, stroke, CHD, diabetes, osteoporosis and cancer. Disadvantages: This diet does not emphasize whole grains enough, recommends margarines (hopefully not with trans-fatty acids), and allows such junk foods as "jelly beans" and "diet sodas". Finally, this is not a good diet for people with allergies to gluten grains, dairy, or egg whites. Future: The DASH-2 study is underway to compare 3 levels of sodium intake. Commentary: The DASH Diet is fairly balanced and safe. It is a good diet for blood type A1’s, because it has slightly higher fat (30%), with medium carbs and protein. Anthropological research shows that type A’s traditionally eat higher fat diets than other blood types. MODERATE HIGH-CARBOHYDRATE DIETS
The ADA Diet is the official diet of the American Dietetic Association. This is a 60%-20%-20% diet. It is based on "exchange units". For a 1600 calorie diet, it includes: 9 starch, 4 fruit, 4 vegetable, 5 meat, 2 milk, and 6 fat exchanges. Advantages: This is a moderate high-carb diet with no extreme percentages of macronutrients. Disadvantages: This is not a good diet for people with allergies to diary, gluten grains or eggs. Also there is little emphasis on whole grains or lean meats. Finally, this diet is offered by dietitians and hospitals, but is not available in book or other commercial form. 9. The Anderson Diet ***** Dr. Anderson's High Fiber Fitness Plan was developed by James Anderson, MD, Professor of Medicine and Clinical Nutrition at the University of Kentucky, and officer of the American College of Nutrition. This diet is a 63%-16%-21% diet, and employs exchange units. For a 1600 calorie diet it advises: 1 high-fiber cereal, 5 fruits, 5 vegetables, 8 starches (whole grains), plus some meat, poultry and seafood twice per week, and beans or legumes several times per week. Advantages: This is a moderate high-carb diet, with no extreme percentages of macronutrients. It also emphasizes high fiber, and lots of fruits and vegetables. Disadvantages: This is not a good diet for people with allergies to diary, gluten grains or eggs. 10. The Mayo Clinic Diet ** This is the official diet of the Mayo Clinic, called the Mayo Clinic Healthy Weight For Everybody. It is a moderate high-carb diet, employing a 66%-27%-13% ratio. For a 1600 calorie diet it advises these servings: unlimited vegetables (min 4), unlimited fruits (min 3), 4-8 carbohydrates, 3-7 proteins (meats, poultry, seafood, dairy), 3-5 fats, 75 calories of sweets. Advantages: This is a moderate high-carb diet, with no extreme percentages of macronutrients. It also emphasizes high fiber, and lots of fruits and vegetables. Disadvantages: This diet is too high in protein for patients with kidney problems, and too low in fat (low fat soluble vitamins and omega-3 and omega-6 fatty acids), and too low in mono-unsaturated fats (which are heart protective). Unlimited fruits are not suitable for diabetics or hypoglycemics. Finally, this is not a good diet for people with allergies to diary, gluten grains or eggs. Comparison of Moderate High-Carb Diets: The Anderson Diet is healthier than the ADA Diet or Mayo Clinic Diet. It is a good diet for blood type B’s and AB’s (minus any allergic foods), because it has higher carbs. Anthropological studies show that type B’s traditionally eat higher-carbohydrate diets than other blood types. EXTREME HIGH-CARBOHYDRATE DIETS
The Pritikin Diet was written by Nathan Pritikin. This diet subscribes to high fat intake as the cause of obesity. It recommends a very high-carbohydrate diet, with extremely low fat, and moderate protein. It advises: 2+ whole grains, 2+ raw vegetables, 3-4 fresh fruits per day, plus beans and peas 1-3 times per week, while limiting animal protein and avoiding sugar and honey. Advantages: It emphasizes whole grains, fresh raw fruits and vegetables, and low sugar intake. Disadvantages: It is excessively high in carbohydrates, which can destabilize blood sugar, and is bad for diabetics and hypoglycemics. It is excessively low in fat, and can lead to deficiencies of essential fatty acids (?3 & ?6) and fat-soluble vitamins A, D, E, and K. It is not appropriate for those with gluten intolerance. 12. The Ornish Diet * The Ornish Diet was written by Dean Ornish, MD. This diet subscribes to high fat intake as the cause of obesity. It recommends a very high carbohydrate vegetarian diet, with extremely low fat, and moderate protein. It advises: unlimited quantities of low-fat, high-fiber, complex carbohydrate foods, such as beans, legumes, fruits, vegetables, and grains. Low fat dairy products are allowed in moderation. The following are prohibited: meats, eggs, nuts, oils, seeds, alcohol, and high fat fruits and vegetables (avocados and olives). Advantages: It emphasizes whole grains, fresh raw fruits and vegetables, and low sugar intake. Disadvantages: It is excessively high in carbohydrates, which can destabilize blood sugar, and is bad for diabetics and hypoglycemics. It is excessively low in fat and cholesterol, and can lead to deficiencies of essential fatty acids (?3 & ?6) and fat-soluble vitamins A, D, E, and K. It is also low in vitamin B12. It is not appropriate for those with gluten intolerance or dairy intolerance. Comparison of Extreme High-Carb Diets The Pritikin and Ornish Diets are very similar -- extremely high-carbohydrate diets. Both are too extreme and dangerous, and can lead to life-threatening nutrient deficiencies. I do not recommend them. SUMMARY: THE RIGHT WEIGHT-LOSS DIET FOR YOUR BIOTYPE Avoid extreme diets. The high-fat diets carry long-term health risks; the exception appears to be the Mediterranean Diet. The South Beach Diet can be used short term for obese cardiac patients. The extremely high-carb diets carry equal long-term health risks. For weight loss choose one of the following diets. And for best results, combine it with my Biotype Diet for your blood type. The best choice for blood type O's and A2's is The Zone Diet, a high-protein diet (40%-30%-30%). The best choice for blood type A1's is The DASH Diet, a balanced diet (55%-18%-27%). The best choice for blood types B and AB is The Anderson Diet, a high-carb diet (60%-20%-20%). OTHER FACTORS INVOLVED IN WEIGHT CONTROL The above diet books do not address all issues. There are a dozen other factors involved in weight control. Dr. Power has weight-loss strategies to supplement these books that can be individualized to meet your special needs. These will help you:
SELECTED REFERENCES
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