Question

What aspects of our society encourage the popularity of magic bullets for weight loss?

Why do you think that so many of the weight-loss drugs are removed from the market for unanticipated side effects?

List diets you have heard about. What are their nutritional characteristics? What are the pros and cons of each one?

Answer 1

List diets you have heard about. What are their nutritional characteristics? What are the pros and cons of each one?

1. Atkins diet

The Atkins diet, or Atkins nutritional approach, focuses on controlling the levels of insulin in the body through a low-carbohydrate diet.
Those following the Atkins plan go through four ‘phases’.

During phase one (or the ‘induction’ phase) the following rules must be observed:

• A limit of 20g in ‘net carbs’ daily; sources of which are specified in the plan.
• Protein can be sourced from red or white meat, fish, eggs and cheese.
• Full-fat dairy such as butter, margarine or cream is permitted.
• No carbs such as pasta, grains, bread and starchy vegetables including potatoes.
• No nuts, seeds, legumes or pulses.
• No caffeine or alcohol.

This phase is adhered to for a minimum of two weeks. Once you’ve reached a weight which is within a stone of your target, you can move on to phase two.

Also referred to as the ‘balancing’ phase, from the second phase you can begin to reintroduce more low carb fruit and vegetables into your diet, as well as grains and alcoholic drinks which are also low in carbohydrates. Net carb intake is increased by five grams per day until 50 grams is reached.

Phase three involves reintroducing yet more carbohydrates, again gradually each day, until daily net carb consumption reaches 80 grams. The final or ‘maintenance’ phase follows this pattern of slight daily increases, until you hit a daily net carb total of 100 grams. The idea is that your weight will stabilise at this level of carb intake.

Originally, the Atkins diet was not significantly discriminatory about the types of protein and fats which were suitable for consumption. The plan has since been revised, now emphasising the importance of choosing healthy fats and making nutritional choices.

Pros

• The Atkins diet plan is a simple one to grasp the basic premise of.
• Followers are not required to go to meetings.
• Useful for those looking for quick results, and the consequent motivational boost.

Cons

• Increasing protein intake can make food shopping more expensive.
• For those who don’t manage to eat enough protein during the early phases of the diet, the body will burn muscle in order to get the energy it needs. This may have the effect of lowering metabolism and making weight loss more difficult.
• Cutting out whole grains and dairy will inevitably cause a drop in calcium, potassium and fibre levels. These may need to be sourced from supplements instead.
• Less carbs may increase the likelihood of headaches and irritability, and cause the body to produce ketones. This substance is an acid which may cause the breath to smell differently.

2.Paleo diet
The Paleolithic diet, also known as the caveman diet, is based on the premise of pre-agricultural ‘hunter-gatherer’ foods. It features only those items which could be ‘caught’ or naturally gathered by paleolithic humans.

The reliance on natural foods means the exclusion of:

• Processed meats
• Wheat and dairy
• Refined sugar
• Grain-based food

And the inclusion of:

• Lean meat
• Fish
• Fruit and vegetables
• Nuts and seeds
• Eggs

This naturally leads towards a diet which is high in protein and low in carbohydrates.

Pros
The omission of processed foods means little in the way of calorie-dense meals, and more in the way of nutritious fruit and vegetables.
Basic premise is one which is simple to follow, and does not require calorie budgeting.
80/20 options (where you adhere to the rules 80 percent of the time) allow some flexibility.

Cons

• Dependent on high levels of meat consumption, and not suitable for vegetarians.
• Cuts out food groups such as dairy and grain, crucial aspects of a varied and balanced diet.
• The diet is not based on hard evidence (there are obviously no accurate records of what paleolithic man used to eat) and more research is needed to determine its benefits.

3. 5:2 diet

Modelled on the concept of intermittent fasting, the 5:2 or the Fast Diet is one of the most popular plans of recent years.

The person following the plan has five days a week of eating ‘normally’ and two days of ‘fasting’, but thankfully in this scenario fasting doesn’t mean not eating at all. On each of these two days, which should be observed non-consecutively, women are allowed no more than 500 calories and men 600.

This might be:

A 300-calorie breakfast of two scrambled eggs with ham.
And another meal later in the day of grilled fish and vegetables, again amounting to no more than 300 calories.

Pros

• Dieting for two days a week instead of seven is an easier task.
• The plan is effective at reducing calorie-intake and helping to lose fat.
• The rules are simple to follow.

Cons

• Cutting out meals on fasting days can cause headaches, irritability and tiredness, which can harm performance at work, and may also cause dehydration and vitamin deficiencies.
• Has been associated with problems sleeping at night.
• May lead to overeating on non-fast days.
• Not all versions of this plan are backed by scientific evidence.

4. WeightWatchers diet

The ProPoints plan is one of the most popular and established diet plans in the UK, considered by many to be one of the ‘big three’ (along with Rosemary Conley and Slimming World). Food items are attributed a points value, taking into account fibre, protein, carbohydrate and fat. The diet encourages steady weight loss at a rate of 2lbs per week.

Adhering to the points allowance, and that’s about it. No specific items are off-limits, provided you remain under the threshold. The programme is accompanied by a weekly meetings and weigh-in schedule to help participants get support from others on the same plan.

Pros

• The points system means that virtually no cap applies to the amount of fruit and some vegetables you can eat.
• Encourages a measured and consistent approach to weight loss and helps to develop lasting good habits.
• ‘Safety net points’ can be accumulated for a special occasion, meaning that you can enjoy an occasional indulgence without feeling guilty.

Cons

• The points system can be difficult and time-consuming for new starters, meaning that some may become discouraged early on.
• Some may see the weekly meetings as an appointment they can’t commit to and thereby become demotivated.
• WeightWatchers foods, which the programme promotes, may be more expensive than value brands. However, these are not integral to the programme.

5. Rosemary Conley diet

The originator of the Hip and Thigh Diet, Rosemary Conley is a best-selling author whose eponymously named plan also includes an exercise regimen. Conley is reported to have first developed a low-fat diet plan after being diagnosed with gallstones, to help her manage symptoms without having to undergo surgery.

Generally, Rosemary Conley’s diets and recipes consist of foods that are:

• low in fat (five percent or less)
• and have a low glycemic index (low-GI)
• with the exception of oily fish and porridge oats which are allowed on the diet.
• This is also accompanied by an online programme including fitness videos, cooking videos, a weight tracker and various other tools. The plan aims to help the user lose a stone (14 lbs) in seven weeks.

Pros

• Encourages gradual and controlled weight loss.
• Helps the user to improve their awareness of portion sizes (through the use of portion pots) and apply this in everyday situations.
• Incorporates exercise to provide a more rounded and healthier approach to losing weight.

Cons

• Low-fat foods will not automatically be healthier. Some may be higher in sugar than non low-fat foods.
• Portioning when eating out may be difficult.

6. Slim Fast diet
The Slim Fast plan is another programme based around meal replacement products. It is aimed at those with a BMI of 25 or above and it was first conceived by a doctor in California in 1977.

This consists of:

• 3 snacks per day. These can be SlimFast noodles or other snack items
• 2 SlimFast meals, shakes or bars
• and 1 balanced meal containing no more than 600 calories (800 for men)

This rate of weight loss is around 1-2 lbs per week, and is followed every day until the target weight is reached. To maintain a healthy weight after this, the plan recommends having:

• one meal replacement shake per day
• two snacks which are low in fat
• and two sensible meals.

Pros

• The plan is easy to follow and understand. Downloadable menus are available to help the user choose appropriate healthy meal options.
• No specific foods are out of bounds, although the user is encouraged to eat lean meat, as well as fruit and vegetables.
• Offers a steady and controlled rate of weight loss.

Cons

• Reliance on meal replacement products doesn’t necessarily introduce the user to healthy cooking and dieting practices. Consequently, the user may be more susceptible to regaining the weight they’ve lost when they come off the plan.
• Unlike other diets, which may not impose a limit on the amount of fruit and vegetables one can eat, the user may find this plan requires more planning when it comes to getting their 5-a-day.
• The range of meal replacement items is varied, but users who don’t find them enjoyable may be less encouraged to stay on the plan.

7. South Beach diet
This plan was developed by Dr Arthur Agatston, a preventive cardiologist, and Marie Almon, a dietitian specialist. It was initially designed to help patients with heart disease, and developed as a lower-fat alternative to the Atkins diet.

The plan is separated into three phases:

During phase one, the user will eat lean meat and fish, vegetables with a low glycemic index and non-saturated fats. This lasts for two weeks, and is the recommended start point for those looking to shed 10 lbs or more. Users will lose weight rapidly during this phase (up to an estimated 13 lbs).
Phase two sees the gradual reinsertion of low-GI carbohydrates into the user’s diet, such as vegetables and whole grains. Weight loss will begin to slow down during this step, but this regimen will continue until the user’s target weight is reached.
Phase three is the maintenance phase. By this point, the user has developed a knowledgeable eating regimen observing the importance of healthy choices and moderation.

Pros

• The second and third phases help to educate the user on making sustainable choices.
• These are useful places to start for those who don’t need to lose more than 10 lbs, and encourage dietary consistency.
• No essential food groups are off-limits during the latter two phases.

Cons

• Phase one involves a drastic reduction in calorie consumption which may cause headaches, tiredness and irritability.
• This may make the plan during the initial two weeks more difficult to stick to.