Posted by Jona

What about the South Beach and Atkins diets?

Our research uncovered both advocates and detractors for low-carbohydrate (low-carb) diets such as the South Beach diet, the Atkins diet, and, to a lesser degree, the Zone diet, which all restrict carbohydrates. Although it makes for dense reading, the best research can be found on the website of the North American Association for the Study of Obesity, where editors summarize nearly every major scientific study of low-carb diets (including Atkins) from the 1970s. In a format that’s slightly easier to digest, the Journal of the American Medical Association has a 2005 comparative study of Weight Watchers, Atkins, Dean Ornish and the Zone diets, and the New England Journal of Medicine has an in-depth one-year study of Atkins.

Ultimately, the scientific community is split on the low-carb craze. Holdouts include the American Heart Association, which expresses concerns that a diet high in protein and fat and low in nutrient-rich fruits and vegetables can contribute to osteoporosis, heart disease, kidney stones, liver problems and diabetes. Dr. Dean Ornish (who has his own diet plan ) also continues to insist that low fat is crucial to lowering overall cholesterol. Atkins proponents, however, assert that the diet is healthy, and studies do show that low-carb diets can help lower cholesterol in some cases. Many medical experts say that low-carb diets are safe at least in the short term, except for people with kidney disease. The fact is, there are no long-term studies to date (longer than two years) that chart the effects of a low-carb or very low-carb diet on an individual’s overall health.

Atkins aside, there’s evidence that the tide is turning in favor of reducing overall consumption of carbohydrates. The United States Department of Agriculture released a new version of its food pyramid in April 2005. Changes include a more favorable view of healthy fats, like those in olive oil and fish. It also encourages reducing refined carbohydrates, such as white bread and pasta, in favor of whole grains. While it will be some time before the scientific community agrees on the long-term effects of the Atkins Diet, more informal studies show that reducing carbohydrates, even if not following the Atkins diet, can be a big help in losing weight . In a Consumer Reports survey, over 50 percent of those who’d maintained their weight loss for more than five years report that cutting back on carbohydrates is a component of their success.

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At ObesityResearch.org, researchers theorize that one reason Atkins dieters are successful is that by heavily restricting carbohydrates, overall caloric consumption is reduced enough to promote weight loss. In all studies we found, caloric consumption and weight loss between low-carb groups and low-fat groups was about equal past the six-month mark. In a 2005 study published in The Journal of American Medicine, researchers studied four groups of dieters over the course of a year. One group followed the Atkins diet, while the others were divided between the Weight Watchers, Zone and Dean Ornish plans. While the Atkins group lost more weight initially, the groups had nearly equal weight losses at the end of the one-year study period. The bottom line is that results from Atkins after a year are about the same as with other diets.

The South Beach Diet has not been studied in a clinical setting as far as we could tell. That may be due to the fact that it is a close cousin of Atkins minus the emphasis on meat, or it could be the fact that its nutritional advice does not appear to hold up in the scientific community. Experts in one of the medical studies we read warned against any long-term diet that limits the intake of fruit, legumes, and vegetables. The South Beach Diet Phase 1 does not permit any fruit at all; however, past Phase 1, the restrictions are lifted. The one South Beach review (Tufts University School of Nutrition and Science Policy) takes the diet book to task for its misleading medical and nutritional information and contradictions.

We were surprised to find very little coverage of the Mediterranean Diet, which goes by a variety of names­­; The Sonoma Diet is one that did receive a mention in our research. This diet has received a lot of press in recent years for its focus on the consumption of grains and “good” fats — monounsaturated fats like olive oil, nuts and oily fish, along with red wine as a preventive of heart disease. But, according to their website, the American Heart Association is not ready to endorse this diet.
Weight loss success rates: Improving your odds

You’ve lost the weight, but can you keep it off? The bad news is, according to well-publicized studies, 95 percent of all dieters who lose weight will gain it back in five years or less. But Consumer Reports’ survey turned up some more encouraging statistics. Close to 25 percent of respondents to the magazine’s survey said they had lost at least 10 percent of their total body weight and kept it off for a year. For a 200-pound person, that’s at least a 20-pound weight loss, a significant health benefit. What’s more, over 80 percent of the successful dieters told Consumer Reports they did it on their own, creating their own exercise and meal plans.

This reinforces the views of other weight loss experts. Reviews say that the best diet programs are flexible and sustainable, and that a successful plan must be adaptable to the individual. That’s why experts favor weight loss programs such as eDiets and Weight Watchers, which allow for two important elements that really help people lose weight — flexibility and support.

Whichever eating plan you choose, weight loss experts say to avoid diet pills and diet fads - like eating baskets of grapefruits or gallons of cabbage soup. While reviews say no one diet plan is successful for everyone, some approaches are generally regarded by reviewers and experts as either useless, dangerous or both. Any approach that promises quick weight loss should be avoided. You might water -weight.html'>lose water weight easily but you gain it back just as quickly. Diets that ignore the importance of exercise, especially strength building, are liable to result in loss of muscle rather than body fat. That can make it even harder to lose weight in the future and put you at an increased risk if you regain weight.

Experts say the best routes to sustainable weight loss are based on solid nutritional advice, exercise, accountability and support. In the Consumer Reports survey, successful dieters listed physical activity as their most important weight loss strategy. The number-two strategy cited was individual counseling and guidance. Face-to-face support is cited by the Journal of the American Medical Association as a key component to maintaining weight loss over time.