Description

Pros

Cons

High Protein Diets, Low carbohydrate diets including Atkins,  Zone & Curves International

 

A high protein, high fat,  very low carbohydrate diet.

It is based on the principle that when carbohydrates are consumed, they will be broken down into glucose (sugar).

 

The resulting rise in blood sugar levels will cause insulin to be secreted, the purpose of which is to reduce the rising sugar levels. However, a rise in insulin levels will causes your body to store the excess sugar as fat !

 

Weight loss can thus be achieved by depriving the body of  carbohydrates i.e. glucose thereby forcing it to burn (rather than store) fat for energy.

Eating large quantities of protein and fat tend to fill  you up, and often results in reduced hunger.

 

It is a very different way of eating for those who have unsuccessfully been on a sequence of low fat diets.

 

The menus are easily locatable

It is possible to gain weight on a high-fat diet, because dietary fat converts to body fat when more claries than required have been consumed.

 

When the body burns muscle or fat for energy, dehydration, fatigue, nausea, head ache's  and halitosis (bad breath) is often the result. These symptoms usually reduce/go away after the first week or two.

 

As fibre is a complex carbohydrate, reducing in take can lead to constipation.

High levels of saturated fat have been linked with heart disease and cancer.

 

It is not palatable over a long period of time because it essentially cuts out/drastically reduces major food groups including fruits, vegetables, and complex grains.

 

Can be costly i.e. meat, fish, eggs, cheese etc.

Beverley Hills Diet.

This diet is essentially a low fat, high fruit diet, where restricted quantities of carbohydrates and proteins are not eaten together and meals are eaten at set times of the day.

 

The theory is that the body processes food types differently, and eating this way reduces the amount of food that is stored as fat.

 

The diet (repeatable) lasts 35 days the first 10 only allow fruit.

Initial weight loss can be rapid.

 

Weight loss is probably due to the reduction in your overall caloric in-take.

 

Provides structure, what, when and how much for those dieters who like/need it.

It is very restricting, lacking in protein, vitamins and minerals.

 

The plan has to be rigidly adhered to.

 

Side effects include diarrhoea.

 

There is no scientific basis.

 

Only a short term 'quick start' .

Blood Type Diet & Eat Right for Your Type

 

The diet is based on the idea that each of the four main blood types will react differently to different food groups. 
 

Weight loss is probably due to the reduction  in your overall caloric in-take.

 

Provides structure, what, when and how much for those dieters who like/need it.

The diet is not easy to follow and especially difficult if you are eating with family members, as each blood type has different guidelines.

 

Despite claims, there is no reported scientific evidence to support this diet.

 

Cabbage Soup Diet

A very low calorie 7 day diet, where you are permitted to eat as much soup (cabbage, onions and toma

toes ) as you require, plus specific additional foods such as potatoes, fruit juice and vegetables.

 

Initial weight loss can be rapid.

 

Weight loss is due to the reduction in your overall caloric in-take.

 

Food intake is severely restricted,  making it difficult to stick to.

 

It is deficient in protein, carbohydrate, vitamins and essential minerals and should not be continued beyond the specified 7 days.

 

The reduction is weight is largely due to water loss.

 

Side effects include feeling light-headed, weak and being unable to concentrate.

 

Only a short term 'quick start' .

Food Combination & Fit for Life,

 

Based on the premise that weight can be lost and controlled by eating the different food types in certain set combinations/proportions.

 

70 % consists of fruits and vegetables, the remainder is essentially starch e.g. rice or pasta with very small amounts of protein.

Initial weight loss can be rapid.

 

Weight loss is probably due to the reduction of your overall caloric intake.

 

The daily consumption of  fruit and vegetables has proven health benefits.

 

 

There is no scientific evidence that one particular combination

 of foods can bring about greater weight loss than any other combination.

 

It is deficient in calcium (bones and teeth), iron (blood/anaemia), folic acid (hear disease and birth defects) and several vitamins (B12, D) and minerals (Zinc).

Grapefruit Diet

 

This is essential a low calorie diet, that entials eating half a grapefruit before each meal. Grapefruit is be lived to encourage the body to burn fat.

 

It also advocates large volumes fluid, often  tea  or  coffee.

Initial weight loss can be rapid.

 

Weight loss is due to the reduction in your overall caloric in-take.

 

Grapefruit is good for you.

It is centred around a single food and therefore quickly becomes monotonous.

 

It's not healthy as it is deficient in calcium (bones and teeth), iron (blood/anaemia), folic acid (heart disease and birth defects) and several vitamins (B12, D) and minerals (Zinc).

 

Side effects include dehydration, feeling light-headed, weak and being unable to concentrate.

 

Only a short term 'quick start' of  1-2 weeks

Glucose Revolution - Glycaemic index (GI) &  Sugar Busters

 

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the rate at which they raise blood sugar levels after eating.

 

To reduce and control weight foods with a low GI (< 55) e.g. legumes/pulses, beans, whole wheat pasta, barley, whole wheat, apples, dried apricots, peaches, grapefruit, oranges, pears, avocados, leafy green vegetables, tomatoes, broccoli, yogurt, milk and nuts, should be eaten instead of food with a high GI (> 70) e.g. glucose, sugar, honey, pineapple, raisins, ripe bananas, baked/mashed potato, parsnips, carrots, rice, white bread, cornflakes, muffins and dates.

 

Due to their slow rate of breakdown and absorption, low GI foods reduce hunger pangs and produces a gradual rise in insulin production (insulin encourages fat storage), thus promoting weight loss.

As a low fat way of eating, it helps prevent weight gain and the associated complications e.g. heart disease.

 

Inclusive of most major food groups.

 

Significantly reduces the intake of refined sugar.

 

The required food groups are widely available,  and can fairly easily be incorporated into family meal times.

You need to know the GI rating of food.

 

Low GI foods tend to be complex carbohydrates and are therefore bulky.

 

Ignores the fact that calories do count when trying to lose weight.

 

Discourages the eating of some whole foods that are not considered unhealthy e.g. bananas.

 

Low in calcium.

Juice/Liquid Fasts

Only fruit, vegetable juice and water is permitted on this diet.

 

Often used as a 'detox' as opposed to a method of weight loss.

 

 

 

 

Weight loss is due to the drastic reduction in your overall caloric in-take.

Food intake is severely restricted,  making it difficult to stick to.

 

It is deficient in protein, carbohydrate, vitamins and essential minerals and should not be continued beyond the specified 3-5 days.

The reduction is weight is largely due to water loss.

 

Side effects include feeling light-headed, weak and being unable to concentrate.

Only a short term 'quick start' .

Low Fat Diets 

 

Fat contains more than twice the number of calories of an equal amount of carbohydrate or protein. To loose weight, low fat diets aim to reduce fat intake, especially saturated fat,  as much as possible, thereby significantly reducing the overall amount of calories consumed.

 

 

 

 

Regular meals are encouraged and (measured) snacks are included.

 

Weight loss is usually steady and the diet can be maintained over an extended period.

 

Discourages the consumption of saturated fat, high amounts of which have been associated with obesity, heart disease and cancer.

 

Promotes 'whole' healthy foods such as fruit, vegetables and complex carbohydrates with are low in fat and provides many of the recommended daily nutritional requirements.

 

Complex carbohydrates are often filling, which reduces hunger.

 

Not all 'low fat' foods are healthy e.g. processed foods can be high in refined sugars, which also lead to obesity.

 

Rosemary Conley's hip and thigh diet.

 

Fat contains more than twice the number of calories of an equal amount of carbohydrate or protein. To loose weight, low fat diets aim to reduce fat intake , especially saturated fat,  as much as possible, thereby significantly reducing the overall amount of calories consumed.

 

It is a very low fat regime.

 

Regular meals are encouraged, vegetables are unlimited, and snacks are included provided they are an integral part of the daily allowance.

 

Weight loss is usually steady and the diet can be maintained over an extended period.

 

Discourages the consumption of saturated fat, high amounts of which have been associated with obesity, heart disease and cancer.

 

Promotes 'whole' healthy foods such as fruit, vegetables and complex carbohydrates with are low in fat and provides many of the recommended daily nutritional requirements.

 

Complex carbohydrates are often filling, which reduces hunger.

 

The diet also includes a  comprehensive exercise programme and focus on it as well as weight loss.

Not all 'low fat' foods are healthy e.g. processed foods can be high in refined sugars, which also lead to obesity.

 

The adjustment to a low fat eating plan my be difficult.

 

Slim Fast

 

This diet requires you to replace two of three daily meals and one snack with Slim-Fast milk-shakes, soups, pasta/frozen meals or snack bars which are low in calories and fat.

 

The third meal is a 600 calorie healthy, balanced dinner or lunch.

Weight loss is due to the reduction of your overall calorie in-take

 

The shakes and ready-meals are convenient and are fortified with vitamins and minerals.

It doesn't teach life-long food habits which help long-term weight maintenance.

Slimming World.

 

Essentially a reduce calorie diet, based on attending weekly meetings where you are guided by a leader who supervises your eating programme.

 

On "Green" days you can pick from pasta, rice, potatoes, fruit, vegetables, beans and pulses. These can be mixed and matched with lean meat or fish.

 

On "Red" days you have a higher protein consumption and free foods include lean meat, fish, fruit and vegetables.

Weight loss is due to the restriction in your overall calorie in-take.

 

There is no measuring and unlimited foods mean you should be able to keep those hunger pangs at bay.

The concept of red, greens days and sins, may be damaging.

 

It has been reported that there is no scientific evidence to support this diet.

The theory is that members attend weekly support sessions when they are weighed and given on-going advice. In the Pure Points programme every food is given a number of points based on its fat, fibre and calories.

Each person has a set number of points to consume for each day, depending on their weight, height and lifestyle. They can add up the points as they like. For long term weight management success, see Healthy Eating Tips or the  Advice page.

Group support is fun and you don't have to eat meal substitutes

Purely based on calorie-counting and it's difficult for people to do this all the time, especially when they eat out.

It has been reported that it teaches little about nutrition, so when the diet has ended it is difficult  to maintain.

For long term weight management success, see Healthy Eating Tips or the  Advice page.