Which Diet?
Dieting can be confusing at the best of times, but with the start of the New Year, many people feel pressured to lose weight and improve their relationship with food. With so many diets available, how do they compare?
We asked Sian Porter, spokesperson for the British Dietetic Association, for her view on the diets and dieting organisations available today.
Weight Watchers
Pros:
No foods are banned so you can eat and drink what you want providing your stick to your points allowance. The Pro Points system is easier to follow than calorie counting and less strict by introducing a “safety net” of points, which can be saved up for a special occasion, such as a night out, alcohol or treats.
Cons:
Some people may find the Weight Watcher’s plan on the pricey side. When you start off, working out the points system can be just as time consuming as simply counting calories. The new system takes the thinking out of losing weight and as a result does not re-educate people about diet and healthy choices.
BDA verdict:
Weight Watchers is among a handful of commercial weight loss organisations that some GPs refer patients to. The support group approach can help keep people motivated and educate them about healthy eating. But it’s vital that people make the connection between points and calories to ensure long-term weight loss.
Slimming World
Pros:
No foods are banned so meals offer more balance and variety. The portion size from each food group will vary depending which plan you follow. Users are encouraged to take up exercise. The Body Magic booklet is full of ideas to help you raise your activity levels.
Cons:
Slimming World doesn’t educate you in calories. Without having learned about calories and portion sizes, you may struggle to keep the weight off in the long-term when you come off the programme.
BDA verdict:
The weekly group encourages members to share successes, ideas and recipes with each other, and offer advice and support as well as receive expert advice. While the meal plans may lack some flexibility, they are balanced and a safe effective way to lose weight.
Dukan
Pros:
You can lose weight very quickly which can be motivating. It’s a very strict and prescriptive diet and some people like that. You don’t need to weigh food or count calories. Apart from keeping to low fat, low salt and protein foods, there’s no restriction on how much you can eat during your first two weeks.
Cons:
At the start of the diet, you may experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea from cutting out carbs. The Dukan diet is not balanced and may lead to nutritional deficiencies, which may cause health problems in later life.
BDA verdict:
The initial rapid weight loss is mainly due to loss of fluids. The diet is very repetitive so there’s a risk people will get bored quickly and give up. The regime isn’t nutritionally balanced. You may lose weight initially, but there’s a danger it could cause long-term health problems.
Atkins
Pros:
You lose a lot of weight very quickly which can be motivating. The diet also encourages people to cut out most processed carbs and alcohol. With its diet of red meat, butter, cream, cheese and mayo, it’s one of the few diets out there that has real male appeal.
Cons:
Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea from cutting out carbs. A lot of the weight lost at the start is water. In the long-term, the high intake of fat may increase your risk of heart disease and there are concerns that a lack of fruit, veg and dairy products may affect bone and its high-protein aspects could lead to kidney health issues.
BDA verdict:
While you may initially lose weight quickly, the Atkins diet isn’t balanced. By banning fruit and veg, it contradicts all the advice on healthy eating that we have tried so hard to pass on to people. The meal choices are limited so there’s a risk people will get bored quickly and drop out.
Rosemary Conley
Pros:
The programme teaches you about portion control with the Portion Pots, for measuring rice, cereal, pasta, baked beans and even wine portions. Exercise is an integral part of the weight loss plan, offering exercise sessions suitable for all ages, sizes and abilities at their weekly classes.
Cons:
If not in your home environment, you could find it difficult to use the Portion Pots.
BDA verdict:
The diet and exercise plans offer a balanced approach to weight loss that teaches you about portion size, the importance of physical activity for weight management and making healthier choices. The education element is very useful for long-term weight management once you have left the programme.
Cambridge weight plan
Pros:
Many people on this diet find the weight loss to be sudden and quite dramatic. This is a supervised diet and if you stick with it, you are more than likely to be slimmer by the end of it. The meal-replacements are all nutritionally balanced so you can be sure you're getting all the vitamins and minerals you need.
Cons:
Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea from cutting down on carbs. The hardest part of the plan is sticking to it. Giving up normal meals and swapping them for a snack bar or a shake can get boring pretty quickly. The cost of this diet could also be barrier for some people.
BDA verdict:
If you stick to the rules, you’ll lose weight and learn how to manage your weight beyond the plan. But as with many very low-calorie diets (VLCDs) like this, after following the plan some people return to their previous lifestyle and put the weight back on. VLCDs should not be followed for more than 12 to 16 weeks.
Slim Fast
Pros:
Limited research has suggested that meal replacements diets are effective at helping to lose weight and keep it off. The plan is convenient as the products take the guesswork out of portion control and calorie-counting. No foods are forbidden although you are encouraged to eat lean protein, fruit and vegetables.
Cons:
The key element here is the Slim-Fast products. You have to like the way the products taste, or you won't stay with the plan. On their own, meal replacement diets do little to educate people about their eating habits. There’s a risk of putting the weight back on again once you stop taking the products.
BDA verdict:
The Slim Fast plan can be useful to kick-start your weight loss regime but it’s important that you make full use of the online support to learn about the principles of healthy eating. It's a good programme for someone who likes doing things online and who wants everything spelled out for them.
Lighter life
Pros:
The counselling, uncommon with many commercial diets, helps you understand your relationship with food, so you can make lasting changes to keep the weight off for good. You can achieve rapid weight loss. With the meal replacements, there’s no weighing or measuring, so it’s a hassle-free approach to weight-loss.
Cons:
Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea from cutting down on carbs. Surviving on a strict diet of shakes and soups and other meal replacements isn’t much fun and can feel socially isolating. The high cost of the Lighter Life diet may be a turn-off.
BDA verdict:
Lighter Life’s VLCD and its counselling component may work for some, particularly people who have struggled to lose weight for years, have health problems as a result of their weight and are clinically obese with a BMI of more than 30. VLCDs should not be followed for more than 12 to 16 weeks.
Jenny Craig
Pros:
This is a hassle-free approach to weight loss: all the meals, including snacks, are calorie-counted, portion controlled and delivered to your door. You eat real food, receive telephone support and learn about portion size and calories and exercise, which can all help you make healthier choices beyond the programme.
Cons:
The cost of the Jenny Craig Programme, £10.50 a day for 28 days, may be a drawback for some people. All the meals are delivered in one batch and can be stored in a cupboard. The meals don’t contain fruit or vegetables, which will be an additional expense.
BDA verdict:
If you want a diet where all the work is done for you then the Jenny Craig programme can be a good solution but at a price. The concern with pre-packaged meals is whether dieters will be able to replicate the same meals, with the same portion sizes and calories, once they are on their own.
South beach
Pros:
Apart from the first two weeks, where some food groups are banned, this is a sensible weight loss regime. After that initial phase, you are encouraged to eat a diet that includes fruit, vegetables and other carbs with a low glycaemic index, which are foods that keep your fuller and more energetic for longer.
Cons:
The severe dietary restrictions of the first two weeks may leave you feeling weak and missing out on some vitamins, minerals and fibre. Typical with low-carb diets, you may initially experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea.
BDA verdict:
The first two weeks are the most difficult to get through. We’re concerned that this diet promotes such a large weight loss, up to 13lbs, in the first two weeks. Once you get past the initial phase, the diet follows the basic principles of healthy eating and should provide plenty of the nutrients you need to stay healthy.
