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Rating The Diets
By Brian D. Johnston, Thu Dec 8th
THE 200 POINT SYSTEM With so many different diets available, how are we to know whatworks and what is safe? The only way to be sure is to discoverthe author's background and the research behind the diet'smethodology. Every good diet should give a background about theauthor and his/her credentials and experience in the fields ofnutrition and biochemistry. However, even a vast resume does notmean a credible and safe diet. But it does suggest, at least,that the author has some knowledge of nutrition. Providingresearch behind the diet proves that the diet is not somethingthe author invented, so long as the research is not self-servingand altered to fit a hypothesis. Some diets may not need a great deal of tests and studies behindthem, simply because they are based on fundamentals. Forexample, many women's magazines have articles on dieting andweight loss, but they are common sense suggestions that mostpeople concerned about weight should know already: "Eat smallermeals", "cut down on sugar and fat", etc., are typicalphilosophies. More structured diets should give some scientificreasons for its suggested success, preferably case studies andresearch performed on everyday test subjects, as well asathletes.
Since we have established the importance of eating a balanceddiet in accordance to selecting healthy foods and obtaining RDAminimums, it is possible now to rate the diets in accordance tothose specific criteria. Begin with a score of 200 and subtract10 points from the total for each statement below in which thediet concedes. An ideal diet should maintain a score of 200, buta score of 160 or greater is acceptable. 1. The diet does not include the food groups in adequateamounts. Some fad diets eliminate one or more of the foodgroups. Do not deduct 10 points if a food group’s nutrients(e.g., carbs, proteins, fats, fiber, vitamins, and minerals) areadequately substituted with that of another food group. 2. The diet does not provide at least 45% of its calories fromcarbohydrate sources. In order to prevent ketosis, at least 150gof glucose/day is required. That’s 33-50% of total calorieintake on a 1200-calorie diet. Keep in mind that is the minimum.For highly active individuals, that amount should increase to60% at times, i.e., immediately after exercise. 3. The carbohydrate content exceeds 20% concentrated sugars. Atleast 80% of carbohydrate sources should be complex, andpreferably in the form of vegetables, seeds, and legumes. 4. The protein content exceeds 30%. A very high protein intakeis unnecessary, it places additional strain on the urinarysystem, and it is a poor source of energy. Thirty percent ismore than adequate, even for growing children and teenagers. Theonly group that requires higher protein intake are those whorecently suffered a severe injury (e.g., leg amputation),infection, or surgery. However, these individuals will be underthe care of a physician with a special high protein diet. 5. Protein content accounts for 15% or less of total calories.Although unnecessary in large amounts, protein still has manyvital functions, including tissue repair and the formation ofenzymes. 6. Fats exceed 30% of total intake. Besides increasing the riskof cardiovascular disease, high fat diets have not beendemonstrated to decrease weight better than other methods of‘proper’ eating. 7. Total fat consumption is less than 15% of total calories. Fatin moderate amounts is essential for a healthy diet, and such adiet provides taste to many foods. Fat intake below 15% for longperiods, for most individuals, is unrealistic. Fat intake thatis too low can also be detrimental to children and teenagers whorequire ample kcalories for continued growth. 8. Total fat consumption is less than 25% essential fatty acids,and saturated fat is more than 30% of total fat consumption.Deduct 10 for each. 9. The diet does not suggest common foods, meaning foods youshould be able to obtain at any grocery store or market. 10. The foods for the diet are expensive or monotonous. Somediets require the purchase of ‘their’ foods or expensive‘organic’ foods only obtained through health food stores. Somefoods taste so bad they are difficult to tolerate repeatedly(e.g., seaweed). Deduct 10 for each. 11. The diet consists of an inflexible meal plan. The diet doesnot allow for substitutions or deviations, requiring a person tolive under ‘house arrest’ with the same food selections everyday. 12. The diet provides less than 1200 kcalories per day. Lessthan that and the body's basic functions may not be getting theenergy, vitamins and minerals needed to work properly, and thedieter almost is certain to feel hungry all the time. Dietsbelow 1200 kcalories should be reserved for those under thesupervision of a dietitian or licensed physician. 13. The dietrequires the use of supplements. If the diet provides adequateenergy and it is well balanced, supplements are unnecessary.‘Fat accelerators,’ such as ephedrine, may increase the rate ofweight loss, but the diet should be able to stand on its ownmerit. Some diet clinics promote a vast array of herbalpreparations and fat accelerators, and this is where theseclinics make their money – not in their knowledge and ability asnutritionists. 14. The diet does not recommend a realistic weight goal. Dietsshould not be promoting the body of a Greek god or a supermodel.They should not be suggesting that a person lose 100 pounds(even if 100 pounds overweight). Nor should diets recommendweight loss below an ideal weight. 15. The diet recommends or promotes more than 1-2 lbs/weekweight loss. Do not expect to lose more than 1-2 pounds of fat aweek – it is physically impossible unless chronically obese, atwhich point 3 pounds may be possible. If more than two pounds islost per week, the body change is due to a loss of water and/ormuscle tissue. Gimmicks that promise 10 pounds in 2 weeks areeither simply not true or else something other than fat is beinglost. Also keep in mind that the more fat a person wishes tolose, and the less a person has, the more difficult and slowerit will be to lose additional fat. 16. The diet does not include an evaluation of food habits.Dieting should be a slow process by which a person changesnormal eating habits. It should not include looking for quickfixes and quick plans promising short cuts and extreme changes –a person would never stay with these programs and such diets donot work long-term. The number of kcalories eaten, and the foodselections and their amounts, should be reevaluated on a regularbasis… perhaps once every 1-2 months to determine the program’seffectiveness. 17. Regular exercise is not recommended as part of the plan forproper weight loss. Weight loss occurs twice as fast withexercise, and without exercise there is a greater tendency tolose lean muscle tissue as well as fat. This is not ideal. OVERVIEW OF VARIOUS DIETS Low Carbohydrate Diets: Ketosis occurs, and this presents thesame problems as fasting. Once glycogen stores are spent (whichhappens
quickly with athletes and those who exercise regularly),glucose must be made from protein sources, and there is greaterwear on the kidneys as a result. Even on a high protein diet,some protein will be taken from body tissues in order to produceenough energy for the nervous system and regular activity. Theonset of ketosis is an indication that this process has begunand it is not a positive aspect, regardless of what pro-high-fatauthorities indicate. Great weight loss on a low-carb diet is evident because of thefact that carbs hold water in the muscles at a ratio of 1:3. Ascarb intake decreases then so, too, does water retention. Muchwater flushes as a result of lack of glycogen to hold watermolecules. Moreover, by increasing protein intake, excessnitrogen flushes with even more water since the kidneys usewater to dilute the concentration of nitrogen. Once leaving alow-carb diet and the muscles refill with glycogen, fluidconcentrations increase and the dieter regains some of theweight. Low calorie diets of 400-600 kcalories that consist primarily ofprotein have the same problems as fasting and low-carbohydratediets: proteins are used for energy and weight loss comeslargely from water. Low-cal diets must be supervised properly bya medical professional and only as a last resort for those whocannot seem to lose weight by other methods. However, even thoseindividuals tend to regain most of their weight back once theyreturn to a balanced diet. Beverly Hills Diet – a diet consisting of grapefruit, eggs,rice, and kelp; it is deficient in minerals and vitamins. Cambridge Diet – a very low kcalorie (300-600 kcal/day);protein/carb mixture with mineral imbalances; the dieter isclose to fasting. Complete Scarsdale Diet – this diet is unbalanced nutritionally;some days are calorically restricted; the dieter alters portionsof carbohydrate, protein, and fat; the diet consists of lowcarbs (20-50 g/day), and high fat and protein; the diet has ahigh meat (saturated fat and cholesterol) content. Dr. Atkin’s Diet Revolution – this diet is unbalancednutritionally; some days are calorically restricted; the dieteralters portions of carbohydrate, protein, and fat; carbs arevery low (20-50 g/day), whereas fat and protein are high; thereis high meat (saturated fat and cholesterol) consumption. Dr. Linn’s Last Chance Diet – this diet has a very low kcalorieintake (300-600 kcal/day); it consists of a protein/carb mixturewith a mineral imbalance; the dieter is close to fasting. Dr. Reuben’s The Save Your Life Diet – this is a caloricallydilute diet consisting of high fiber (30-35g/day); the diet islow in fat and animal products; there is poor absorption ofminerals because of too much high fiber. "Fake" Mayo Diet – this diet consists of grapefruits, eggs,rice, and kelp; it is deficient in minerals and vitamins. F-Plan Diet – this is a calorically dilute diet consisting ofhigh fiber (30-35g/day); it is low in fat and animal products;there is poor absorption of minerals because of too much fiber. LA Costa Spa Diet – this diet promotes weight loss of 1-1_lbs/day; there are various plans of 800, 1000, and 1200 kcal/daycomposed of 25% protein, 30% fat (mostly polyunsaturates), and45% carbohydrate; the diets includes the four food groups.Medifast Diet – this diet is balanced nutritionally, butprovides only 900 kcal/day; use of liquid formulas makes thisdiet monotonous and expensive. Nutrimed Diet/Medifast Diet – this is a nutritionally balanceddiet, but it supplies only 900 kcal/day; the use of liquidformulas makes this diet monotonous and expensive. Optifast Diet – this diet is nutritionally balanced, butsupplies only 900 kcal/day; use of liquid formulas makes thisdiet monotonous and expensive. Pritikin Permanent Weight-Loss Diet – this is a nutritionallyunbalanced diet; some days are calorically restricted; thedieter alters portions of carbohydrate, protein, and fat; thediet consists of high protein (100 g/day); unless the foodsproperly chosen, it may be low in vitamin B12. Prudent Diet – this is a balanced, low kcalorie (2400 kcal/day)diet for men; it is low in cholesterol and saturated fats; amaximum of 20-35% calories are derived from fat with an emphasison protein, carbohydrates, and salt; there is ample consumptionof fish and shellfish, and saturated fats are substituted withpolyunsaturated fats. Quick Weight Loss Diet – this diet is unbalanced nutritionally;some days are calorically restricted; the dieter alters portionsof carbohydrate, protein, and fat, although there is low carbs(20-50 g/day), and high fat and protein; there is high meatconsumption (saturated fat and choclesterol) with this diet. San Francisco Diet – this diet begins at 500 kcal/day,consisting of two meals per day of one fruit, one vegetable, oneslice of bread, and two meat exchanges; the second week limitscarbohydrates, with most food coming from the meat group andwith some eggs and cheese, and a few vegetables; week threeincludes fruit; in week four there is an increase in vegetables;week five the dieter add fat-containing foods (e.g., nuts,avocados); week six includes milk; week seven includes pastasand bread, where the diet is maintained at about 1300 kcal/day;this diet avoids the issue of saturated fats and cholesterol. Slendernow Diet – this diet is unbalanced nutritionally; somedays are calorically restricted; the dieter alters portions ofcarbohydrate, protein, and fat; the protein is generally high(100 g/day); unless foods are properly chosen, there may be adeficiency in vitamin B12. Weight-Watchers Diet – this diet is balanced nutritionally, atabout 1000-1200 kcal; use of high nutrient-dense foods areconsumed; economic and palatable food makes it one of the mostsuccessful diets with no real health risks. Wine Diet – this diet is about 1200 kcal/day, containing 28menus together with a glass of dry table wine at dinner; besidesthe medicinal components of wine, it is believed thatindividuals reduce portion sizes when wine is consumed with ameal; the diet is low in cholesterol and saturated fats; thereis a focus on fish, poultry, and veal with moderate amounts ofred meat. Yogurt Diet – this diet consists of two versions, being 900-1000kcal/day, and 1200-1500 kcal/day; plain low-fat yogurt is themain dairy dish, consumed at breakfast, lunch, and as a bedtimesnak; the diet is high in protein, and it is low in cholesterol,saturated fat, and refined carbohydrates. Diets that do not provide 100% of the U.S. RDA for 13 vitaminsand minerals: Atkins Beverly Hills Carbohydrate Craver’s Basic CarbohydrateCraver’s Dense California (1200 kcal)California (2000 kcal)F-Plan I Love America I Love New York Pritikin (700 kcal)Pritikin (1200 kcal) Richard Simmons Scarsdale Stillman About the author:Brian D. Johnston is the Director of Education and President ofthe I.A.R.T. fitness certification institute atwww.ExerciseCertification.com. He has written over 12 books andis a contributor author to the Merck Medical Manual. Aninternational lecturer, Mr. Johnston wears many hats in thefitness and health industries, and can be reached atinfo@exercisecertification.com.
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