Weight loss diets

What is Inside…
0 Introduction
0 Vegetarian diet & Semi-vegetarian diets
0 Weight control diets
Low-calorie diets
Very low calorie diets
Low-carbohydrate diets
Low-fat diets
0 Crash diets
0 Detox diets
0 Other diets
0 Weight loss supplements
0 Diet myths
0 Conclusion
0 References

Introduction
0 An individual's diet is the sum of food and drink that he or
she habitually consumes.
0 Dieting is the practice of attempting to achieve or maintain
a certain weight through diet. (Oxford Dictionaries)
0 People's dietary choices are often affected by a variety of
factors, including ethical and religious beliefs, clinical need,
or a desire to control weight.
0 Social stigma of obesity & Health benefits of weight loss
encourages people for weight loss.

0Appeal of a “natural” remedy: weight loss diets
0There are dozens of diet plans on the market,
and many promise to magically shed fat off
body in a matter of days—often in bizarre &
sometimes dangerous ways.
0Adults eager to pare down search for diets
offering a way to reduce without diets offering
a way to reduce without accompanying
cravings, hunger pangs, or need for heavy
exertion.

Types of Diets
1. Vegetarian diets
Semi-vegetarian diets
2. Weight control diets
Low-calorie diets
o Very low calorie diets
Low-carbohydrate diets
Low-fat diets
3. Crash diets
4. Detox diets
5. Other diets

Vegetarian Diets
A vegetarian diet is one which excludes meat. Vegetarians
also avoid food containing by-products of animal
slaughter, such as animal-derived rennet & gelatin.
0 Fruitarian diet: raw fruit
0 Lacto vegetarianism: certain types of dairy, excludes
eggs & rennet foods
0 Lacto-ovo vegetarianism: includes eggs & dairy.
0 Vegan diet: excludes animal foods e.g.eggs, dairy, honey
Vegan diet & weight loss

Semi-vegetarian diets
1. Flexitarian diet: Term coined by R.D. Dawn Jackson Blatner.
0 A predominantly vegetarian diet, in which meat is
occasionally consumed.
0 Focuses: “new meat” (tofu, beans, lentils, peas, nuts & seeds,
& eggs)
0 A five-week meal plan provides breakfast, lunch, dinner, &
snack recipes.
0 3-4-5 regimen(1500 Kcal)--- Breakfast 300Kcal, lunch 400,
& dinner 500. Snacks 150 Kcals each.
*The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease,
and Add Years to Your Life, 2009

Depending on activity level, gender, height,& weight, calories can be
added or reduced.
0 claim: Flexitarians weigh 15% less than their more
carnivorous counterparts; have a lower rate of heart disease,
diabetes, & cancer; & live an average of 3.6 years longer.
2. Kangatarian: A diet originating from Australia. In addition
to foods permissible in a vegetarian diet, kangaroo meat is also
consumed.
3. Pescetarian diet: A diet which includes fish but not meat.

low-fat low-carbohydrate
low-calorie
(energy deficit of 500–1,000
calories per day)
very low calorie
(200–800 kcal/day, maintaining
protein intake, limiting kcal from
both fat & CHO)
Weight
loss
diets

0 Body for Life: A calorie-control diet, promoted as part of
the 12-week Body for Life program.
0 Cookie diet: A calorie control diet in which low-fat
cookies are eaten to quell hunger, often in place of a
meal.
0 Nutrisystems Diet: The dietary element of the weight-loss
plan from Nutrisystem, Inc. Nutrisystem distributes
low-calorie meals, with specific ratios of fats, proteins
and carbohydrates.

0Weight Watchers Diet: Foods are assigned points
values; dieters can eat any food with a points value
provided they stay within their daily points limit.
 To achieve weight-loss goals stay under a certain number
of points.
 primary focus: long-term weight mgt. with a commitment
to better eating habits & a healthier lifestyle.
 Support & education are part of the comprehensive
approach.
 Cost is the only cons.

Very low calorie diets
0 "2-4-6-8" diet : follows a 4 day cycle in which only 200
calories are consumed the first day, 400 the 2nd day, 600
the 3rd day, 800 the 4th day, & then totally fasting, after
which the cycle repeats.
0 Not recommended: adverse side effects e.g. loss of lean
muscle mass, increased risks of gout, & electrolyte
imbalances.
0 People attempting these diets must be monitored closely
by a physician to prevent complications.(Strychar, 2006)

Low-carbohydrate diets
1. ATKINS DIET: ↑protein ↑fat & ↓CHO diet created
by cardiologist Robert C. Atkins, 1972.
0 emphasizes eating lean protein & low-starch
vegetables & avoiding simple carbohydrates such as
flour & sugar.
0 Theory: fewer CHOs -- body burn ↑ fat
0 Promises : lifetime approach to weight loss not
temporary solution.
0 reduced glycemic load → maintain blood sugar levels.

Phases of Atkins diet
• “pre-maintenance,” stage
• allowed to add 10g CHOs to diet
each week, including starchy
vegetables & some whole grains.
• If weight loss stops, cut carbs again,
just enough to maintain a steady
weight loss.
• lifetime maintenance
stage
• target carb intake of
45-100 g /day
• ↑CHO intake slightly
• longest stage
• stay until about 10 lbs
from weight loss goal.
• CHOs limited to 20
gm/day.
• most dramatic
weight loss
Phase
1
Phase
2
Phase
3
Phase
4

0 Earlier Diet allowed to consume large amounts of fat (burgers,
cheese, bacon, eggs, etc.) maintaining the low carb count---
repositioned promoting lean protein, fruits & vegetables
0 "minor adverse effects" of diarrhea, general weakness, rashes &
muscle cramps "were more frequent in the low-carbohydrate diet
group"(May 2004 Annals of Internal Medicine study).
0 Dr. Robert Eckel of the AHA says that high-protein, low-carbohydrate
diets put people at risk of heart disease.
0 The energy-restricted HP diet results in more beneficial effects on
weight loss and reduction of waist circumference.(Azadbakht et al,
2013)
0 Low-carb dieters' initial advantage in weight loss is a result of
increased water loss, & after the initial period, low-carbohydrate
diets produce similar fat loss to other diets with similar caloric
intake (Freedman et al, 2001).

2. South Beach Diet
0 Florida-based cardiologist Dr. Arthur Agatston & dietician
Marie Almon to help people lower their risk of developing
heart disease.
0 Goal: replace "bad carbs" with "good carbs" & "bad fats"
with "good fats.“
Pros
0 promotes a balanced diet
0 No carb or calorie counting.
0 promises to improve CV health, lowered risk of
developing Type-2 diabetes,& HTN & Normalized
cholesterol levels.

The South Beach Diet has three distinct phases:
Phase 1
Lasts two weeks
all sugars, all
fruits, & most
CHOs are
banned.
Avoid alcohol,
including beer &
wine
Phase 2
The weight loss
phase.
"good carbs"
reintroduced e.g.
whole-grain
breads, whole-grain
pastas,
most fruits, &
some treats.
lasts as long as
the dieter wants
to lose weight.
Phase 3
when reached
target weight
maintenance
phase for life-long
Adopting a
permanent
lifestyle change,
to make the right
food choices

Low-fat diets
0 McDougall's starch diet is a high calorie, high fiber, low fat diet
that is based on starches such as potatoes, rice, and beans
which excludes all animal foods and added vegetable oils.
0 John A. McDougall draws on historical observation of how
many civilizations around the world throughout time have
thrived on starch foods.
A meta-analysis of 16 trials of 2–12 months' duration found that
low-fat diets (without intentional restriction of caloric intake)
resulted in average weight loss of 3.2 kg (7.1 lb) over habitual
eating. (Strychar, 2006).

Low carbohydrate v/s Low fat
0 A long term study that monitored 43,396 Swedish women
suggests that a low carbohydrate-high protein diet, used on a
regular basis and without consideration of the nature of
carbohydrates or the source of proteins, are associated with
increased risk of cardiovascular disease.(Lagiou et al, 2012)
0 The American Diabetes Association released for the first time a
recommendation (in its January 2008 Clinical Practice
Recommendations) for a low carbohydrate diet to reduce
weight for those with or at risk of Type 2 diabetes.
0 A comparison of Atkins, Zone diet, Ornish diet, and LEARN diet
in premenopausal women found the greatest benefit from
the Atkins diet.(Gardner et al, 2007)

0 A meta-analysis of randomized controlled trials by the
international Cochrane Collaboration in 2002 concluded
(Pirozzo et al) that fat-restricted diets are no better than calorie
restricted diets in achieving long term weight loss in overweight
or obese people.
0 A more recent meta-analysis that included randomized
controlled trials published after the Cochrane review (Samaha
et al, 2003;Foster et al,2003) found that "low-carbohydrate,
non-energy-restricted diets appear to be at least as effective as
low-fat, energy-restricted diets in inducing weight loss for up to
1 year.
0 However, potential favorable changes in triglyceride and high-density
lipoprotein cholesterol values should be weighed
against potential unfavorable changes in low-density
lipoprotein cholesterol values when low-carbohydrate diets to
induce weight loss are considered.(Nordmann et al. (2006).

0Crash diet and fad diet are general terms. They
describe diet plans which involve making
extreme, rapid changes to food consumption, but
are also used as disparaging terms for common
eating habits which are considered unhealthy.
0Both types of diet are often considered to pose
health risks.

1. Cabbage Soup Diet
0 eating a very limited diet primarily made up of cabbage soup for a week.
0 "vanity diet"—a quick way (about 10 lbs in a week) to lose weight to look good
for a special occasion.
0 a day-by-day list of what to eat
Day 1: Cabbage soup + fruit (except bananas)
Day 2: Cabbage soup + all the vegetables (raw or cooked) (allow 1 potato with a little
butter)
Day 3: Cabbage soup + fruits & vegetables (no potatoes or bananas.)
Day 4: Cabbage soup + up to 8 bananas & skim milk (as much you want)
Day 5: Cabbage soup + up to 20 ounces of beef, skinless chicken, and/or fish. can also eat 6
tomatoes.
Day 6: Cabbage soup + as much beef, skinless chicken, &/or fish & vegetables as you want.
Day 7: Cabbage soup + brown rice, vegetables, & unsweetened fruit juice. (No potatoes)
Drink 4-8 glasses of water & take a multivitamin tab. every day while on the diet.

2. Grapefruit Diet
0 protein rich meal plan with primary focus on consuming
grapefruit (or juice) at every meal.
0 Foods can be prepared with spices, dressings, or butter. Some
caveats include no extremely hot or cold foods, nothing
prepared in aluminum pans, and keeping “protein meals” &
“starch meals” at least four hours apart.
0 More than 80 years old; goal- quick weight loss(10lbs in 12
days), <1,000 Kcal/day.

3. Israeli Army diet: An 8day diet. Only apples are
consumed in the first two days, cheese in the following two
days, chicken on days five and six, & salad for the final two
days.
4. Subway diet: person consumes Subway sandwiches in
place of higher calorie fast foods. Made famous by former
obese student Jared Fogle, who lost 245 pounds after
replacing his meals with Subway sandwiches as part of an
effort to lose weight.

Pros & Cons
0 Only good is eating few vegetables & fruits every day.
0 an unhealthy & possibly dangerous way to lose weight.
0 more like a modified fast than an actual diet,
0 It is far from being balanced nutritionally and verges on the edge
of being a weeklong starvation period.
0 Claims of some magical fat-burning enzyme aren't backed by any
research. The core of the diet is the low-caloric intake. Similarly
for cabbage soup diet.
0 Grapefruit can interfere with the action of certain medications
some statin drugs (used to ↓Chol.) some antihistamines e.g
Allegra, certain antianxiety drugs; nifedipine, a blood pressure
medication; some organ transplant rejection drugs; amiodarone,
(anti-arrythmia).(FDA)

Detox diets
0 Detox diets claim to eliminate undesirable "toxins" from the
human body rather than claiming to cause weight loss. Many
of these use herbs, homeopathic remedies, or celery & other
juicy low-calorie vegetables.
0 Detox diets involve either not consuming or attempting to
flush out substances that are considered unhelpful or
harmful. E.g consumption of foods without colourings or
preservatives only, taking supplements, or drinking large
amounts of water(may cause hyponatremia).
0 Juice fasting: A form of detox diet, in which nutrition is
obtained solely from fruit and vegetable juices. The health
implications of such diets are disputed.

1. Master Cleanse (or Lemon Detox or Maple
Syrup) Diet
0 Liquid diet- strictly followed during a 3-10day period
0 created by Stanley Burroughs, 1941, who proclaiming
that the liquid cleanse is a healthy & natural process to
flush the body of deadly toxins, pesticides, & other
impurities.
0 It was originally intended to treat ulcers & act as a
detox.
0 Became popular as a weight-loss plan with Peter
Glickman's 2004 book Lose Weight, Have More Energy,
and Be Happier in 10 Days.
0 3 phases: Ease-In, The Lemonade Diet, and Ease Out.

II. The Lemonade Diet phase (main component): lemonade only 6-12 times
a day, or whenever hungry. One must also take either a nightly herbal laxative
or a morning salt-water flush( to induce daily bowel movements).
III. The Ease-Out stage is essentially the Ease-In stage in reverse.
Once the cleanse has been completed, it's important to wait for at least 60
days before going on another cleanse.
Pros & Cons
0 Weight loss is due to low-caloric intake(600-1200 calories per day).
0 deficient in vital nutrients, protein, CHOs, essential fats, fiber, &vitamins.
0 no scientific evidence for detoxification. Our bodies are designed to
eliminate toxins on its own via the kidneys, liver, and lungs so shouldn't
need the help of a cleanse diet.
0 People often suffer headaches, dizziness, diarrhea, & nausea while on the
cleanse.

2. Fat Flush Diet
0 Developed by nutritionist Ann Louise Gittleman, The Fat Flush Plan
combines weight loss & detoxification into a low-carbohydrate,
restricted-calorie diet.
0 Based on notion --- liver is a "fat-burning furnace," & the right
combination of foods & a specific eating schedule will increase
metabolism & cause the body to burn fat efficiently.
0 The diet promises to cleanse the liver, which, in theory, will help melt fat
and cellulite away from the waist, hips, & thighs.
There are three phases to The Fat Flush Plan:
0 Phase 1: detox phase; 8 glasses of a cranberry juice & water
mixture/day to reduce water retention. Caloric intake is restricted to
1100-1200, & wheat & dairy products are prohibited.

0 Phase 2: on-going weight loss phase; slightly raises the caloric allowance
& allows certain CHOs to be slowly added back into the diet
0 Phase 3: Called "The Lifestyle Eating Plan“, lifetime weight control. It,
again, slightly raises the caloric allowance & adopts a diet ratio of 40%
carbohydrates, 30% protein, & 30% fat. Limited dairy consumption is
allowed.
0 Exercise: 20-30minute walks 5 times/week & 100 jumping jacks /day on a
mini-trampoline. Exercise is increased & strength training (using weights) is
added in the third phase.
0 Keeping a daily diet journal
Pros & Cons: promotes an active lifestyle through regular exercise but Low
caloric allowances especially in conjunction with the exercise requirements.

Other diets
0 Blood Type Diet
0 Jenny Craig
0 Low glycemic index diet
0 Macrobiotic diet:
0 Mediterranean diet
0 Paleolithic diet
0 Shangri-La Diet
0 Zone diet
0 High-protein diet: A diet in which high quantities of protein are
consumed with the intention of building muscle. Not to be confused
with low-carb diets.
0 High residue diet: A diet in which high quantities of dietary fiber are
consumed.

Blood Type Diet
0 Developed by naturopathic physician Peter D'Adamo, the Eat Right for
Your Type diet (a.k.a. the Blood Type Diet) advises people to eat certain
foods based on their blood type: A, B, AB, or O.
0 Each blood type digests food proteins (called lectins) differently & eating
the wrong food proteins can cause ill effects on the body like slower
metabolism, bloating, & even certain diseases.
0 Blood type was broken down based on the evolutionary theory posited in
the 1950s.
0 Type O: ancestral prototype as "a canny, aggressive predator ”.
high-protein diet of lean meats & fish, limited grains & breads; intense exercise.
(book Eat Right for Your Type: The Individualized Diet Solution to Staying Healthy, Living Longer &
Achieving. )

0 Type A: emphasizes soy proteins, grains, & vegetables, restricts red meat; lighter
exercise regimen.
0 Type B: "potential for great malleability" & a flexible digestive system.
can tolerate dairy products, meat & most produce; restricts corn, wheat, lentils,
tomatoes, & peanuts; moderate exercise.
0 Type AB: shares characteristics with types A and B.
avoid meats but can safely eat tofu, seafood, dairy, & most produce. A mix of calming
and rigorous exercises.
 Claim : changing diet to foods beneficial for blood type will lead to weight loss,
increased energy, & lasting health.
Pros & cons:
• biochemical individual, no caloric restriction, promotes active lifestyle.
• lack of independent research available to back up claims.
• limiting or restricting entire categories of foods is not recommended.
• individualized plans makes its execution difficult for families

Jenny Craig Diet
0 Personalized weight loss program (nearly 30 yrs. Old)
that focuses on food, body, and mind.
0 Focuses on portion control with pre-packaged
meals(usually frozen).
Pros & cons
0 custom-tailored according to goals, current weight, &
body type, also cater to a person's diet preferences &
restrictions.
0 one-on-one counseling both In- Centre & At Home.
0 Convenience of readymade meals (which only requires few
min. in the microwave ) delivered at door step.
0 Ready made meals are more costly than home cook meals.

Glycemic Index Diet
0 glycemic index (GI): ranking of foods based on their overall effect on
blood sugar levels.
0 High-GI foods trigger a rise in blood sugar and release insulin, which is
thought to trigger fat storage, intensify hunger, & lead to weight gain.
0 Theory: avoiding High GI foods (>70), & eating low-GI foods (e.g. whole
grains , oats, brown rice, cabbage, mushrooms, tomatoes, onions, apples,
oranges, strawberries, cashew nuts, peanuts) will decrease appetite & one
will subsequently lose weight.
A meta-analysis by the Cochrane Collaboration concluded that low glycemic index
or low glycemic load(= glycemic index X CHO amount) diets led to more weight
loss and better lipid profiles. However, theCochrane Collaboration grouped low
glycemic index and low glycemic load diets together and did not try to separate
the effects of the load versus the index (Thomas et al, 2006).

Macrobiotic Diet
0 A blend of Buddhism and Western practices.
0 The diet is primarily vegetarian, with some fish & seafood, & focuses on
natural & organic foods.
0 True followers of the diet opt for fresh, locally grown foods. The diet's
nod to Eastern philosophies supports the idea of achieving a yin-yang
balance from food.
Yin foods: Considered "passive" foods, these are usually cold or sweet
foods.
Yang foods: The "aggressive" of the two, Yang foods are salty or hot
foods.
0 Promotes traditional cooking methods such as baking, broiling, &
steaming.

0 Emphasize thorough chewing of every bite to avoid quick and over eating
for easy digestion .
0 Although it has ancient roots, some foods are allowed that wouldn't have
been available to the ancient Greeks.
0 Still, there are many foods that are still discouraged, including: animal
products like dairy, eggs, red meat, & poultry; coffee; sugar; alcohol; hot
spices; processed foods; certain vegetables (including asparagus, avocados,
beets, eggplant, potatoes, peppers, spinach, tomatoes & zucchini).
Pros & Cons
0 A diet consisting primarily of brown rice, beans, soup, and vegetables is
harder to commit in long-term. However, those who are dedicated and
believe in the Eastern philosophies of the diet will find greater satisfaction
than just looking better in shape.
0 Does not address exercise.

Mediterranean Diet
0 Encourages an all-encompassing healthy lifestyle through
consumption of simple, fresh foods and fitness.
0 Based on the traditional eating habits of poor coastal regions
of Southern Italy, Crete, and Greece, was initially promoted by
Dr. Ancel Keys.
0 In the 1990's, Dr.Walter Willet of Harvard University codified
the diet in the form that is recognizable today.
0 The diet promises healthy weight loss, along with numerous
other health benefits.

0 The essential elements of the diet are:
0 Lots of vegetables & legumes;
0 Fresh fruit every day;
0 Olive oil as the principal source of fat;
0 Dairy products, mostly as yogurt and cheese;
0 Fish and poultry in moderate amounts;
0 Very little red meat;
0 0-4 eggs a week and Red wine in moderate amounts.
Pros & Cons
0 Limits some types of food, but doesn’t restrict.
0 effective for weight loss & also for healthy long life.
0 There's also no calorie counting, no carb counting, no advice on
portion sizes, and no "steps" or "phases."

Caveman or Palaeolithic Diet
0 Eating foods from the Palaeolithic era of human
nutritional needs---prior to farming & domesticating
animals.
0 Proponents of the diet argue that the calorie-counting
found in many other diets is against man's primal
instincts.
0 Goal : to train body to crave healthy foods(those high in
nutrition & void of sugars, salts, & dairy products)
0 Promises to achieve IBW , sharpen the mind, & enhance a
connection to your body’s inner being.

Pros & cons:
0 decries salt, sugar & processed foods
0 the diet entirely excludes the base of the food pyramid—
starches—as well as dairy products in a higher tier. Long-term
effects of insufficient intake of CHO & Ca can lead to
deficiencies in vital minerals & nutrients.
0 The daily fasting with only one meal per day may be difficult
for some people to manage, as well as maintain for such a
long time.
0 Eating one meal per day is in contrast to most other weight
loss diets that suggest several small meals and snacks
throughout the day to keep metabolism at its peak.

Shangri-La Diet
0 Brainchild of psychology Prof. Seth Roberts & it has one rule –
“ Take 1 to 3 tablespoons of extra light olive oil and/or 1 to 2
tablespoons of sugar water twice daily between meals.”
0 The premise is that the body learns to associate flavourful
foods with calories, thus leading to overindulgence & weight
gain.
0 In theory, by consuming olive oil and sugar water, which have
calories but little taste, you teach your body to stop
associating flavour with calories, & it will want less food.
0 Suggests : avoid smelling foods & e ating bland foods
whenever possible.

0 The idea is that the body has a "set point," a weight level that
the body naturally seeks to maintain. Roberts believes that
the key to weight loss is controlling your body's "set point;"
specifically, he believes that by consuming olive oil and sugar
water, one can reduce their "set point" to a lower weight.
0 The logic of the Shangri-La Diet runs counter to much of the
current professional wisdom about weight loss, and the jury
is still out on whether there is actually a legitimate scientific
basis for Roberts' "set point" theory. A lot of Roberts'
evidence is based on self-experimentation.

22. The Zone Diet
0 The Zone is the brainchild of Barry Sears, PhD, a
biotechnology research scientist from MIT.
0 Zone suggests that food can affect the hormonal response
of the body and cause changes in insulin production.
0 The diet suggests a food plan with a balanced ratio of
carbohydrates (40%), protein (30%), & fat (30%).
(although the diet does recommend a daily consumption of
1200 calories for women and 1600 for men).
0 This mix is optimal for how the human body is genetically
programmed and will allow the body to enter an efficient
metabolic state ("The Zone").

0 Plan: small amount of lean protein be eaten five times a day—at
the 3 meals & 2 snacks that are part of the eating schedule—&
also promotes "favorable" CHOs, such as most fruits & vegetables,
beans, & whole grains. The diet also includes unsaturated "good"
fats from olive oil, nuts, & avocados. Moderate exercise for 30
minutes a day, six days a week.
0 The Zone claims more than just weight loss, to minimize the risk
of diabetes, heart disease, HTN & slow the aging process by
adopting an "anti-inflammatory lifestyle."
0 The American Heart Association (AHA) is one of the more high-profile
critics of The Zone, stating that the high protein
consumption is not a healthy way to lose weight & that there is
no scientific evidence that this diet is effective for long-term
weight loss.

New Beverly Hills Diet
0 The New Beverly Hills Diet is an updated version of the original that was
published in 1981.
0 According to creator Judy Mazel, it isn't food that causes weight gain;
inefficiently digested food is to blame.
0 Eating the right foods at the right time & paying particular attention to food
pairing.
0 Includes foods from all food groups, and there's no portion control but has
some rules:
 Proteins should be eaten with other proteins, carbohydrates with other
carbohydrates, and fruits should be eaten alone.
 Start the day with fruit . Once you eat something other than fruit, don't have any
fruit for the remainder of the day.
 Once you have eaten protein, 80% of what you eat for the remainder of the day
must be protein.
Promise: claims a 10-15 lb. weight loss during the diet's 35-day initiation
phase.

Volumetrics Diet
0 Diet Developed by Dr. Barbara Rolls, focuses on the “energy
density” of foods (the number of Kcal in a specific amount of food).
0 This low-calorie, high-volume eating plan includes foods with a lot
of water and fibre, as both can increase sense of fullness.
0 Low-energy density foods include: fruit, vegetables, low-fat dairy,
whole grains, beans & lean meat.
0 30-60 min of exercise a day.
0 Keeping record of food eaten & any physical activity to follow one’s
progress.
0 Healthy approach for long term weight loss.

3-Hour Diet
0 Diet developed by Jorge Cruise, designed to
eliminate "belly fat” involves eating small portions
every 3 hours throughout the day.
0 Theory: eating constantly will keep your
metabolism continually running at a high rate &
burning fat.
0 No prohibited types of food—only portion
restrictions.
0 The 3-Hour Diet's meal plan also encourages
eating a balanced diet of carbohydrates, proteins,
fats, fruits and vegetables

French Women Don't Get Fat Diet
0 Mirielle Guiliano, claims French women don't diet, and they don’t
count calories, or skip meals. Instead, French women develop a
balanced relationship "French Zen" with food.
0 The diet involves eating high-quality foods in moderate portions.
Instead of counting calories or cutting out certain foods.
prioritize quality over quantity & learn to slow down to really
appreciate food involving all senses.
Another essential aspect of the diet is taking in lots of liquids by
drinking plenty of water every day, & drinking herbal tea & eating
soup regularly.

Comparison of the Atkins, Ornish, Weight Watchers,
and Zone Diets for Weight Loss and Heart Disease Risk
Reduction (Dansinger et al ,2005)
• Objective: To assess adherence rates and the effectiveness of 4
popular diets (Atkins, Zone, Weight Watchers, and Ornish) for
weight loss & cardiac risk factor reduction
• Methods: 160 participants(aged 22 to 72 years; BMI mean, 35;
range, 27-42) randomly assigned to either Atkins (carbohydrate
restriction, n=40), Zone (macronutrient balance, n=40), Weight
Watchers (calorie restriction, n=40), or Ornish (fat restriction, n=40)
diet groups.
• Measurements: One-year changes in baseline weight & cardiac risk
factors, and self-selected dietary adherence rates per self-report.

Diet group Participants who completed(of 40
participants)
Weight loss
Mean(S.D)
Atkins 21 [53%] , P = .009 2.1 (4.8) kg
Zone 26 [65%] P = .002 3.2 (6.0) kg
Weight Watchers 26 [65%] , P < .001 3.0 (4.9) kg
Ornish 20 [50%] , P = .007 3.3 (7.3) kg
Assuming no change from baseline for participants who discontinued the study
Results:
• Amount of weight loss was associated with self-reported dietary adherence level
(r = 0.60; P<.001) but not with diet type (r = 0.07; P = .40).
• For each diet, decreasing levels of total/HDL cholesterol, C-reactive protein, and insulin
were significantly associated with weight loss (meanr = 0.36, 0.37, and 0.39,
respectively) with no significant difference between diets (P = .48, P = .57, P = .31,
respectively).
Conclusions: Each popular diet modestly reduced body weight and several cardiac risk
factors at 1 year. Overall dietary adherence rates were low, although increased adherence
was associated with greater weight loss and cardiac risk factor reductions for each diet
group.

0 A meta-analysis of six randomized controlled trials found no difference
between the main diet types (low calorie, low carbohydrate, and low
fat), with a 2–4 kilogram weight loss in all studies. (Strychar , 2006)
0 At two years, all calorie-reduced diet types cause equal weight loss
irrespective of the macronutrients emphasized.(Sacks et al, 2009).
0 In general, the best diet is one where you find a way to eat fewer
calories in any way that you can(Guth, 2014).
0 Some long-term studies of dieting indicate the majority of individuals
who have dieted regain virtually all of the weight that was lost after
dieting, regardless of whether they maintain their diet or exercise
program(Bacon et al, 2011) and that after two years of dieting, up to
two-thirds of dieters were even heavier than they are prior to
beginning their regimen.
0 A study published in the APA's journal American Psychologist found
diets 'do not lead to sustained weight loss or health benefits for the
majority of people. (Wolpert, 2013)

Weight loss supplements
0 Dietary supplements to treat obesity appeal to many
patients who desire a “magic bullet” for weight loss.
0 Less demanding than accepted lifestyle changes, such as
exercise and diet.
0 More than 50 individual dietary supplements and 125
proprietary products are listed in the Natural Medicines
Comprehensive Database as commonly being used for
weight loss.
0 Currently, no weight-loss supplements meet criteria for
recommended use.

0 A recent meta-analysis8 of RCTs showed a weight loss of 0.9 kg (2
lb) more per month for ephedra-containing supplements
compared with placebo, potentially serious adverse effects
(psychiatric, autonomic, cardiovascular, and gastrointestinal
symptoms )have led the FDA to ban the sale of these
products(Shekelle et al, 2003).
0 Chromium is a popular weight-loss supplement, but its efficacy
and long-term safety are uncertain.
0 Although guar gum is relatively safe, a meta-analysis of 11 RCTs
of guar gum versus placebo for weight loss showed no benefit
(Pittler & Ernst, 2001).
0 A meta-analysis of five RCTs that evaluated chitosan and placebo
for weight loss showed a greater mean weight reduction for
chitosan (3.3 kg [7 lb, 4 oz])(Ernst & Pittler, 1998).

0 Laminaria (kelp) has not been studied for weight loss.
0 Spirulina (blue-green algae) contains phenylalanine,which is purported
to inhibit appetite. In 1981, the FDA declared spirulina ineffective for
weight loss and no subsequent studies to the contrary have been
published.
0 Guggul (derived from the myrrh tree, Commiphora mukul) and apple
cider vinegar, which contains various vitamins and minerals, have not
been studied for weight loss.
0 Because of insufficient or conflicting evidence regarding the efficacy of
conjugated linoleic acid, ginseng, glucomannan, green tea, hydroxycitric
acid, L-carnitine, psyllium, pyruvate, and St. John’s wort in weight loss,
physicians should caution patients about the use of these supplements
& closely monitor those who choose to use these products.

7 Diet Traps to Trash
1. Negative-Calorie Foods
2. Skip Meals to Lose Weight
3. Fat is Bad For You
4. The Magic Diet Pill
5. Water Flushes Fat
6. No Pain, No Gain
7. Eating Late Causes Weight Gain

Conclusion
• fad diets may offer quick results but are not necessarily
the complete answer.
• Commit to a healthy life style change.
• Set Specific, Measurable, Achievable, Realistic and
Trackable weight loss goals.
• Other strategies: Control portion sizes, Fill up on fiber,
Keeping a food diary , Get Moving
• the surest process toward reaching and sustaining a
healthy weight involves following a balanced, healthful
diet and implementing a program of regular physical
activity.

References
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Strychar I. 2006. "Diet in the management of weight loss". CMAJ 174 (1): 56–
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