 |
|
|
|
|
|
|
|
|
November 18, 2004
|
Get the skinny on 8 diet books
You've heard about it on the news, from your neighbor and the clerk at the store. It's the latest diet book that has got people talking and you wondering whether it really works. The claims certainly make you pause:
"Lose 13 pounds in two weeks."
"Never feel hungry again."
"Eat the foods you like, boost your energy and prevent disease."
From month to month, the most talked-about diet book changes, but you still have the same questions. Are these weight-loss claims based in fact? Does the plan really help you lose and maintain a healthy weight? And, most importantly, is it safe? Here's a brief look at eight popular diet books, along with advice on whether these diets work and if they're safe to follow.
| Book title and author |
Diet summary |
Menu includes |
Does it help you lose weight permanently? |
Is it healthy? |
| Dr. Atkins' New Diet Revolution, Robert C. Atkins, M.D. |
Eating low-carb, low-glycemic-index foods will lower your blood sugar and insulin levels and help you lose weight. Without carbs, your body burns fat for energy. |
Low-carb foods, such as meat, poultry, fish, and eggs, along with some nonstarchy vegetables. Excludes or limits most grains, beans, fruits, breads, pastas and starchy vegetables. |
Two studies showed greater weight loss in the first few months, compared with a calorie-controlled diet, but there was no significantly greater weight loss after one year. |
The diet includes foods that are high in saturated fat and limits healthier foods, such as fruits, starchy vegetables and whole grains. Little is known about the long-term health effects beyond one year. |
| Eating for Life, Bill Phillips |
Weight loss depends on the "right recipe" — right foods, right amounts, right combos and right times. |
Six minimeals a day, including two "nutrition shakes," low-fat meat and poultry, whole grains, fruits and vegetables. One "free day" allowed a week. |
The book provides many anecdotal success stories, but little scientific data to support the plan. |
The foods emphasized are generally healthy, but the nutritional premise based on the "right recipe" has little scientific basis. |
| The G.I. (Glycemic-Index) Diet, Rick Gallop |
You can lose weight by eating low-glycemic-index foods — "green-light foods" — and avoiding high-glycemic-index foods — "red-light foods." |
Low-fat meat, poultry and dairy products, legumes, whole grains, and limited fruits and vegetables. Excludes most breads, cereals and pastas. |
You may lose weight on this diet, but it's likely due to eating fewer calories, rather than from the effects of low-glycemic-index foods. |
The foods emphasized are generally healthy, but not simply for the reasons stated. |
| The L.A. Shape Diet: The 14-Day Total Weight Loss Plan, David Heber, M.D., Ph.D. |
A personalized, high-protein diet can decrease your hunger, increase your energy and make weight loss easier. |
Two high-protein shakes a day, low-fat meat, poultry and dairy products, and fruits and vegetables from seven color groupings. |
You may lose weight on this diet, but it's likely due to eating fewer calories, rather than from the effects of high-protein foods. |
The diet recommends 100 to 150 grams of protein a day — two to three times that of national dietary guidelines. There is no specific evidence that this will improve weight loss. For people with certain medical conditions, this amount of protein may be harmful. |
| The Maker's Diet, Jordan S. Rubin, N.M.D. |
By eating foods outlined in the Bible and practicing daily hygiene regimens, you can lose weight, prevent disease and improve your health. |
Beef, lamb and other "clean" (from a religious perspective) meats, free-range or organic poultry, dairy products from "biblically clean mammals," and soaked, sprouted or fermented whole grains. Excludes all pork and shellfish. Diet includes a "partial fast" once a week. |
There is little scientific basis for the recommendations, and no evidence that this diet works. |
No scientific evidence shows that this diet is healthy or safe to follow. The food selection isn't based on nutritional needs but on religious influences. |
| The South Beach Diet, Arthur Agatston, M.D. |
By avoiding foods that increase blood sugar ("bad carbs") and elevate cholesterol ("bad fats") you can decrease your appetite, lose weight, lower your cholesterol and reduce your risk of heart disease. |
Low-fat meat, poultry and dairy products, eggs, cheese, and some fruits and vegetables. Excludes refined grains and high-glycemic-index fruits and vegetables, such as potatoes, carrots, bananas and pineapple. |
You may lose weight on this diet, but most of the initial weight loss is water. Further weight loss is likely due to eating fewer calories, rather than from eliminating "bad carbs" and "bad fats." |
The initial phase of the diet is rather restrictive, but the foods emphasized in the final stage ("Phase III") are generally healthy. |
| The Ultimate Weight Solution, Phil McGraw, Ph.D. |
There are seven "keys" to create, achieve and maintain permanent weight loss, including "right thinking," "healing feelings," and "mastery over food and impulse eating." |
"High-response cost, high-yield nutrition," which includes foods that take time and effort to prepare and provide the most nutrients, such as fresh fruits and vegetables, legumes, meats, poultry and whole grains. |
Some of the behavioral guidelines are insightful and may be helpful. But the book tends to overstate and simplify the practical aspects of applying lifestyle approaches. |
Though the foods emphasized are generally healthy, the book provides little specifics on how to actually implement this nutritional plan. |
| The Zone: A Dietary Road Map, Barry Sears, Ph.D. |
By eating the right amounts of "protein blocks, carbohydrate blocks and fat blocks," you can lose weight, enhance your mental ability and "reset your genetic code." |
Poultry, fish, veal, low-fat dairy products, oatmeal, egg whites and some fruits and vegetables. Limits most grains and grain products and starchy fruits and vegetables. |
You may lose weight on this diet, but it's likely due to eating fewer calories, rather than from eating the right combinations of protein, carbohydrates and fats. |
One day's menu has only about 850 calories — far below what's considered safe or healthy. |
| Related Information |
|
|
|
By Mayo Clinic staff
July 29, 2004
NU00591
© 1998-2004 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.
|
|
Advertising and
sponsorship policy
|
|
|
|
