Download Nutrition Wars: The Popular Diets Weigh In

Nutrition Wars: The Popular Diets Weigh In
Atkins
Eating too much
carbohydrate causes high
insulin levels which leads to
weight gain.
South Beach
Eating “good carbs” stops
insulin resistance, ends
cravings, and causes weight
loss. Emphasizes good fats
for heart health.
Do Eat
Phase 1 (Induction) allows:
 Liberal fat and protein
from meat, fish, poultry,
eggs, and 3-4 ounces of
aged cheese per day
 Butter, cream, and the
skin on poultry
 Salad and “acceptable”
vegetables (<20 grams of
carbohydrates per day)
 Water
 Eat until satisfied
Phase 1 allows:
 Lean protein from meat,
fish, skinless poultry,
eggs, and tofu
 Low fat/fat free lunch
meats and cheeses
 Fats from canola and
olive oil
 Some low glycemic
index vegetables
 Nuts in small portions
 3 meals + 2 snacks per
day
 Eat until satisfied
Don’t Eat
Not allowed :
 Fruit
 Bread, cereal, pasta,
grains
 Starchy vegetables
 Milk/dairy
 Nuts/seeds or legumes
 Sugar, desserts, or sweets
 Caffeine or Alcohol
 Aspartame (NutraSweet
or Equal)
 Margarine
 Ketchup, barbeque sauce
or dressings with carbs
 Any changes for 2 weeks
Not allowed :
 Fruit
 Milk/yogurt
 Alcohol
 Bread, cereals, rice,
pasta
 Starchy vegetables
 Baked goods, sweets, or
candy
Claims
Look AHEAD
Tipping the calorie balance by
eating a healthy, moderate fat
diet, including physical activity,
produces weight loss, improves
overall health, and delays or
prevents the onset of diabetes
complications.
Encourages from the start:
 A calorie and fat goal based
on start weight
 Moderate fat (30% of
calories from fat)
 Emphasis on healthier
monounsaturated fats
 Plant-based: emphasizes
whole grains, veggies, and
fruit
 Lean meat, fish, poultry
 Low-fat or fat-free milk and
dairy products
No forbidden foods:
 Recommends 3 ways to
reduce fat/calorie intake:
 Weigh and measure
the foods you eat
 Use a meal
replacement
 Follow the Look
AHEAD Meal Plan
 Use fats, oils, and sweets
sparingly and if you drink
alcohol do so in moderation
(discussed as “empty
calories”)
1
Ongoing
Weight Loss &
Maintenance
Approaches
Atkins
Phase 2 – Ongoing Weight
Loss:
 Add to Phase 1 diet 5
grams of carbohydrate
per week until you stop
losing weight.
 Stay below this level of
carbohydrate until you
are 5-10 pounds from
your weight goal.
 If weight loss stalls, go
back to phase 1.
Phase 3 – Premaintenance:
 Increase carbohydrates
by 10 grams per week by
adding 1 new food per
week until losing less
than 1 pound per week.
 Stay on this phase for a
minimum of 1 month,
2-3 months is preferred.
The Appeal
Phase 4 – Lifetime
Maintenance:
 When at weight goal
follow controlled
carbohydrate diet
forever.
Supplements recommended
which are sold by Atkins.
 Very popular and heavily
advertised.
 Many testimonials of
successful weight loss.
 Many “carb
controlled/Atkins
friendly” products at the
grocery store and
restaurants.
 Initial rapid weight loss.
South Beach
Phase 2
 Gradually add
carbohydrates by adding
select fruits and
legumes, low fat or fat
free milk, yogurt, and
pudding, and whole
grains sparingly.
 Not allowed to eat:
Bananas, canned fruit,
raisins, watermelon,
fruit juice, pineapple,
white potatoes, beets,
carrots, corn, white
bread, or sweets.
 Eat 3 meals + 2 snacks
per day.
 Stay in Phase 2 until
you reach your goal
weight.
Phase 3:
 Add carbohydrates as
your body allows.
 Eat 3 meals per day.
 Stay in this phase for
the rest of your life.
If your weight increases, go
back to Phase 1.
 Very popular with
celebrities.
 Many testimonials of
successful weight loss.
 Often viewed as a
healthy version of
Atkins because it
restricts carbohydrates,
but stresses healthier
protein, fats and more
vegetables.
 Initial rapid weight loss.
Look AHEAD
Maintenance Philosophy
 Long term weight loss and
diabetes control require
ongoing attention to healthy
eating and physical activity
behaviors.
 Continuing support and
education is important for
helping with setbacks.
 Problem-solving and selfmanagement skills must be
learned and practiced over
time.
 Self-awareness through
keeping track of diet, weight,
and physical activity is key.
 Establishing short and long
term personal goals is
recommended.








No forbidden foods.
No expensive foods or
supplements to buy.
Can be used by the whole
family.
Flexible and can be adapted to
different cultures, food
preferences, and lifestyles.
Includes a wide variety of foods
within the fat/calorie guidelines.
Follows the dietary
recommendations of major
health organizations.
Emphasizes physical activity as
a key component of health,
weight management, and
diabetes control.
Scientifically proven
2
Problems and
Concerns
Atkins
 Long term safety not
established.
 Calculating “net carbs”
can be confusing.
 Reduced carb products
are expensive.
 Difficult for long term
compliance.
 Need to consult doctor
before starting diet if you
have kidney disease or
take insulin or oral meds
for diabetes.
High protein diets can lead
to health problems:
 Raises risk of
liver/kidney problems,
gout, and calcium loss
from bones.
 Low intake of plantbased foods may raise
risk of heart disease,
stroke, cancer,
diverticular disease,
constipation.
 Puts the body in ketosis
(urine tests required).
 Ketones decrease
appetite but also lead to
headache, dizziness,
nausea, and fatigue.
 Initial rapid weight loss
due to dehydration (loss
of water and minerals
from the body) and loss
of body fat and lean
muscle tissue.
South Beach
The glycemic index (GI)
can be confusing
 No standard listing
 GI of a food varies from
person to person and
depends on many
factors, such as what
foods are eaten in the
meal, the total amount
of food eaten, rates of
digestion, and your
activity level (see
Carbohydrate handout)
Phase 1 &2 may be
difficult because of so
many forbidden foods.
 Labor intensive food
preparation.
 Mentions exercise, but
states “the South Beach
Diet does not depend on
exercise in order to
work”.
 Initial rapid weight loss
in Phase 1 is due to
dehydration (loss of
water and minerals from
the body) and loss of
body fat and lean
muscle tissue.
Look AHEAD
 Not glamorous or “sexy”.
 Not presented as providing
fast and easy loss of large
amounts weight in a short
period of time.
 Keeping track of calorie
and/or fat intake can be
tedious.
 Toxic food environment can
be a barrier to healthy eating
and portion control.
 Exercise is key to long term
weight maintenance and
there are many barriers to
exercise.
 Planning ahead is a skill
which requires ongoing
commitment and practice.
 Making diet, activity, and
health a long term priority
can be difficult because of
competing demands.
 For some, long term behavior
change for healthy lifestyle
requires personal support and
accountability which is not
available.
The Bottom
Line
Atkins claims it is all about
the carbs, but ultimately it
restricts calories.
Healthier version of Atkins,
but it ultimately restricts
calories.
It works because it tips the
calorie balance and changes
lifestyle behaviors.
3