The Nutrition Action Health Letter, 2004, evaluates the most common diet books that are available today, based on the scientific research (or lack of) that these diets are based on.
Title: The South Beach Diet
Author: Arthur Agatston
Claim: Switching to good carbohydrates stops insulin resistance, cures cravings, and causes weight loss. Good fats protect the heart and prevent hunger.
Foods: Yes: seafood, chicken breast, lean meat, low fat cheese, most veggies, nuts, oils; (later) whole grains, most fruits, low fat milk or yogurt, beans
Foods: Less: fatty meats, full fat cheese, refined grains, sweets, juice, potatoes.
Is It Science Solid? The South beach diet is a healthy version of the Atkins diet that’s backed by solid evidence on fats and heart disease.
Is it Healthy? (+) This diet suggests mostly healthy foods.
Worst Feature: Restricts carbohydrates, bananas, pineapple and watermelon.
Most Preposterous Claim: You won’t ever be hungry (despite menus that average just 1200 calories per day)
Title: The Ultimate Weight Solution
Author: Phil McGraw
Claim: Foods that take time to prepare and chew lead to weight loss. Other “keys to weight loss freedom” include “no-fail environment, right thinking, healing feelings and circle of support”.
Foods: Yes: Seafood, poultry, meat, low-fat dairy, whole grains, most veggies, fruits, (limited) oils.
Foods: Less: Fatty meats, sweets, refined grains, full-fat dairy, microwavable entrees, fried foods.
Is It Science Solid? Tough love manual that relies more on Dr. Phil’s opinion than on science
Is it Healthy? (+) Mostly healthy foods. (-) Gives no recipes or advice on how much of what to eat.
Worst Feature: Readers may buy Dr. Phil’s expensive, questionable supplements, bars and shakes.
Most Preposterous Claim: “ Each of these nutrients (in his supplements) has solid clinical evidence (and a record of safety) behind it”.
Title: Dr. Atkins' New Diet Revolution
Author: Robert C. Atkins
Claim: A low carb diet is the key to weight loss (and good health) because carbs cause high insulin levels.
Foods: Yes: Seafood, poultry, meat, eggs, cheese, salad veggies, oils, butter, cream; (later) limited amounts of nuts, fruits, wine, beans, veggies, whole grains.
Foods: Less: Sweets, refined grains, milk, yogurt.
Is It Science Solid? Low carb “bible” overstates the results of weak studies and evidence on supplements (However in recent small studies, people lost more weight after six but not 12 months on Atkins than on a typical diet).
Is it Healthy? (-) Too much red meat may raise the risk of colon or prostate cancer (-) Lack of fibre, vegetables, and fruits may raise risk of heart disease, stroke, cancer, diverticulosis, and constipation.
Worst Feature: Long-term safety is not established.
Most Preposterous Claim: “Only by doing Atkins can you lose weight eating the same number of calories on which you used to gain weight”.
Title: Good Carbs, Bad Carbs
Author: Johana Burani & Linda Rao
Claim: Switching from high-glycemic-index foods (”gushers”) to low-glycemic index foods (tricklers”) aids weight loss.
Foods: Yes: Sourdough breads, beans, most fruits, low-fat dairy, most vegetables, chips, pasta, Special K, pudding, pound cake.
Foods: Less: White bread, sweets, Raisin bran, potatoes, watermelon.
Is It Science Solid? Dumbed-down, sloppy version of the New Glucose Revolution that inflates the importance of the glycemic index.
Is it Healthy? (+) Mostly healthy foods (-) Few recipes, menus, or specifics (-) Some low glycemic index foods are unhealthy (e.g. sponge cake, chips, chocolate bars).
Worst Feature: Dieters may assume that they can eat as many “tricklers” as they want and not gain weight.
Most Preposterous Claim: “…in spite of the title Good Carbs, Bad Carbs, there are no bad carbs.
Title: Enter the Zone
Author: Barry Sears
Claim: Eating the right mix of the right fats, carbs and protein keeps you trim and healthy by lowering insulin.
Foods: Yes: seafood, poultry, lean meat, fruits, most vegetables, low-fat dairy, nuts
Foods: Less: Fatty meats, full-fat dairy, butter, shortening, (limited) grains, sweets, potatoes, carrots, and bananas.
Is It Science Solid? Exaggerates evidence that the zone diet is the key to weight loss and implies that the diet can cure virtually every disease.
Is it Healthy? (+) Mostly healthy foods (-) Few recipes or menus.
Worst Feature: May convince people to use the diet to treat cancer, AIDS, chronic pain, impotence, alcoholism, depression, and arthritis.
Most Preposterous Claim: “ I believe that the hormonal benefits gained from a Zone-favorable diet will be considered the primary treatment for all chronic disease states, with drugs being used as a secondary backup.”
Sources
Lieban, B. (2004). Battle of the Diet Books. Nutrition Action Health Letter, 31 (1), 6-10.
Developed by Lindsey Young in partial fulfillment of her administrative dietetic internship placement with Aramark Campus Services – MSVU in Fall 2004 and in collaboration with Student Nutrition Services. Aramark supports the Applied Human Nutrition (Dietetics) Internship Education program at Mount Saint Vincent University.
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