Here’s a look at some of the most common diets people are using. I am not endorsing any of these but I’ve received a lot of questions about them and wanted to provide a brief overview. Fundamentally, I usually recommend a mostly vegetarian diet but that also is a personal preference; you need to do what’s best for you. Some of these plans are fundamentally solid in their approach and I would encourage you to dig deeper and do your own research if any happen strike a chord with your personal situation.
1. The Atkins Diet
The Atkins diet takes a high protein, low-carbohydrate approach. All the meat and vegetables you want with no restrictions on fats. All carbs are restricted or at a bare minimum. This rock bottom carb intake can put the body in a state of ketosis, where, in short, the body uses fat instead of glycogen for energy, leading to huge losses in body fat and weight reduction. This diet can be difficult to maintain long term. Nutritionally, it’s often noted for being low in fiber and calcium.
2. The Carbohydrate Addict’s Diet
The philosophy surrounding this method center around the idea that carbohydrate addicts’ bodies produce more insulin, causing hunger and weight gain. This diet aims to address both of those issues with nutrition. It’s a reduced carbohydrate diet that allows meat, dairy, vegetables, fruits, and grain products, but restricts all other carbohydrates. It can be high in fat and saturated fat.
3. The Choose to Lose Diet
This diet cycles carb intake- high carbs one day, low the next- paired with a high cardio exercise plan designed to achieve maximum fat burning. The diet is low in fat, allows you to eat from all of the major food groups, and provides an ample amount of fruits and vegetables. This one isn’t bad.
4. The DASH Diet
The DASH diet was originally intended to lower blood pressure through diet, but weight loss was also found to be a beneficial side effect. This diet, also popular with diabetics, suggests more servings of fruits and vegetables and more dairy servings; fiber intake is medium to high.
5. The Eat More Weigh Less Diet
Also known as the Ornish Diet, this is a low fat diet that is mostly vegetarian focused. Dairy is allowed in low amounts, meats of all kinds are avoided. The philosophy is that eating whole, vegetarian foods, even in quantity, doesn’t have many downsides, and because it’s high in fiber, you’ll feel full faster and a self regulating mechanism will kick in. This diet is a great choice as long as you make sure your vitamin and mineral requirements are met.
6. The Eat Right For Your Blood Type Diet
This diet plan is based on the idea that each blood type has a corresponding exercise and nutritional regime that matches it best. Type A has a vegetarian diet, Type O is allowed lots of meat. It’s an interesting idea but little proof has been shown to support the argument.
-Dr. Edward F. Group III, DC, ND, DACBN, DABFM