With so many diet options to choose from it can be hard to find a weight loss plan to suit you.
5:2 diet
Dukan diet
Paleo diet
Atkins diet
Alkaline diet
Cambridge diet
South Beach diet
Slimming World diet
Slim-Fast diet
LighterLife diet
WeightWatchers diet
Rosemary Conley diet
Jenny Craig diet
5:2 diet
On top of losing weight, fans claim the 5:2 diet can improve lifespan, brain function and protect against conditions such as dementia and Alzheimer’s. However, evidence on the effectiveness of the 5:2 diet is limited when compared to other types of weight loss techniques.
One 2010 study found that women placed on a 5:2 diet achieved similar levels of weight loss as women on a calorie-controlled diet and were also less likely to develop chronic diseases such as type 2 diabetes. Pros:
Cons:
BDA verdict:
If you choose to follow it, choose an evidence-based plan based on healthy, balanced eating and written by a dietitian like the "2-Day Diet". Dukan diet
The Dukan diet is a low-carbohydrate (carb), high-protein diet. There’s no limit to how much you can eat during the plan’s four phases, providing you stick to the rules of the plan. During phase one, you’re on a strict lean protein diet. This is based on a list of 72 reasonably low-fat protein-rich foods, such as chicken, turkey, eggs, fish and fat-free dairy. Unlike the Atkins diet, Dukan’s phase one bans vegetables and seriously restricts fat. The next three phases of the plan see the gradual introduction of some fruit, veg and carbs and eventually all foods. The aim is gradual weight loss of up to 2lb a week and to promote long-term weight management. Pros:
You can lose weight very quickly, which can be motivating. It’s a very strict and prescriptive diet and some people like that. You don’t need to weigh food or count calories. Apart from keeping to low-fat, low-salt and high-protein foods, there’s no restriction on how much you can eat during your first two weeks.
Cons:
At the start of the diet you may experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea from cutting out carbs. BDA verdict:
There’s a danger this type of diet could increase your risk of long-term health problems if you don’t stick to the rules. The diet lacks variety in the initial phases so there’s a risk you’ll get bored quickly and give up.
Paleo diet
The paleo diet, also known as the caveman diet, was Google’s most searched-for weight loss method in 2013. There is no official "paleo diet" but it is generally seen as a low-carb, high-protein diet with some variations on carbohydrate and meat intake. Advocates say the paleo diet is a long-term healthy eating plan that can help you lose weight and reduce your risk of diabetes, heart disease, cancer and other health problems. One 2008 study suggested that the paleo diet “could help reduce the risk of heart disease”. However, several limitations in the study meant it was not possible to say whether the paleo diet was any more effective than any other low-calorie diets.
Pros:
The paleo diet encourages you to eat less processed food and more fruit and vegetables. Reducing your consumption of high-calorie foods will reduce your calorie intake and help you to lose weight. The diet is simple and doesn’t involve calorie-counting. Cons:
Most versions of the diet encourage large amounts of meat, which runs counter to current health advice on meat consumption. Many versions ban dairy products and whole grains, which form part of a healthy balanced diet. Like all high-protein diets, the paleo can be expensive depending on your choice of meat cuts. BDA verdict:
The diet lacks variety so there’s a risk you’ll get bored quickly and give up. Atkins diet
The Atkins diet is a low-carb, high-protein weight loss programme. You start with a low-carb diet designed for rapid weight loss. More carbs, fruit and veg are introduced to your diet with the aim of working out what your ideal carb intake is to maintain a healthy weight for life. Pros:
You can lose weight very quickly, which can be motivating. The diet also encourages people to cut out most processed carbs and alcohol. With its diet of red meat, butter, cream, cheese and mayonnaise, it’s one of the few diets out there that appeals to men.
Cons:
BDA verdict:
Rapid weight loss can be motivating but it is unsustainable. The Atkins diet isn’t nutritionally balanced. Alkaline diet
The diet recommends cutting back on acid-producing foods such as meat, wheat and other grains, refined sugar, dairy products, caffeine, alcohol and processed foods in favour of “alkaline foods” – foods that reduce the body’s acidity levels – basically plenty of fruit and vegetables. The idea is that an alkaline diet helps to maintain the body’s acidity at healthy levels. There are different versions of the alkaline diet. Some followers adopt the "80/20 rule" consisting of a diet based on 80% fruit and veg and 20% grains and protein. Originally developed to help prevent kidney stones and urine infections by using diet to adjust the acidity levels in the urine, there is little evidence to support the diet’s more recent health benefits. The weight loss observed among followers is more likely down to eating plenty of fruit and vegetables and cutting down on sugar, alcohol and processed foods, which is standard healthy weight loss advice.
Pros:
The diet contains plenty of good healthy eating advice such cutting down on meat, avoiding sugar, alcohol and processed foods and eating more fruit and veg, nuts, seeds and legumes. This means that you will be cutting out foods you may normally eat and replacing them with healthier choices, which will also reduce your calorie intake.
Cons:
Your body regulates its acidity levels regardless of diet. BDA verdict:
The theory of the alkaline diet is that eating certain foods can help maintain the body's ideal pH balance (acidity levels) to improve overall health. But the body maintains its pH balance regardless of diet. The diet lacks evidence and some versions that advise cutting out entire food groups should be avoided. The more balanced versions of the diet provide variety and include all the food groups. If you are going to try the alkaline diet choose a balanced plan, stick to it to the letter and stay clear of supplements and other diet-related gimmicks.
Cambridge diet
The Cambridge Weight Plans are based around buying and eating a range of meal-replacement products with the promise of rapid weight loss. There are six flexible diet plans ranging from 415kcal to 1,500kcal or more a day, depending on your weight loss goal. There is also a long-term weight management programme. Pros:
Many people on very low calorie diets (VLCDs) find the weight loss to be sudden and quite dramatic. Cons:
BDA verdict:
You need to like the meal replacement products to stay with the plan. Rapid weight loss can be motivating but it is unsustainable. If you are eating fewer than 600 calories a day, you should have medical supervision.
South Beach Diet
The South Beach Diet is a low-GI diet originally developed for heart patients in the US. There’s no calorie counting and no limits on portions. You're encouraged to eat three meals and two snacks a day and follow an exercise plan. Low-GI carbs are re-introduced during phases two and three, which encourage gradual and sustainable weight loss.
Pros:
If you can avoid phase one and start on phase two, there are fewer dietary restrictions in the rest of the plan than some other popular diets. After phase one, the diet broadly follows the basic principles of healthy eating. No major food groups are eliminated and plenty of fruit, veg and low-GI carbs are recommended.
Cons:
BDA verdict:
We’re concerned that this diet promises such a large weight loss, up to 13lb, in the first two weeks. Once you get past the initial phase, the diet follows the basic principles of healthy eating and should provide the nutrients you need to stay healthy.
Slimming World diet
Slimming World’s weight loss plan encourages you to swap high-fat foods for low-fat foods that are naturally filling. You choose your food from a list of low-fat foods they call "Free Foods"', such as fruit, vegetables, pasta, potatoes, rice, lean meat, fish and eggs, which you can eat in unlimited amounts. There’s no calorie counting, no foods are banned and you’re still allowed the occasional treat. Pros:
No foods are banned so meals offer balance and variety and are family-friendly. The portion size from each food group will vary depending which plan you follow. Cons:
Slimming World doesn’t educate you about calories. Without having learned about calories and portion sizes, you may struggle to keep the weight off in the long term when you come off the programme.
BDA verdict:
While the meal plans may lack some flexibility, they are generally balanced. Slim-Fast diet
The Slim-Fast diet is a low-calorie meal replacement plan for people with a BMI of 25 and over. You can stay on the diet for as long as you want depending on your weight loss goal. Once reached, you’re advised to have one meal replacement shake a day, up to two low-fat snacks and two healthy meals. Pros:
Meal replacement diets can be effective at helping some people to lose weight and keep it off. The plan is convenient as the products take the guesswork out of portion control and calorie-counting. No foods are forbidden although you are encouraged to eat lean protein, fruit and vegetables.
Cons:
On their own, meal replacement diets do little to educate people about their eating habits and change their behaviour. BDA verdict:
If you don’t like the taste of the meal replacement products, you won't stay with the plan. LighterLife diet
The LighterLife weight loss plans combine a very low-calorie meal replacement diet with weekly counselling. LighterLife Lite, for those with a BMI of 25-30, involves eating three food packs a day plus one meal from a list of approved foods. You stay on the plans until you reach your target weight. The meal plans can lead to very rapid weight loss and you’re advised to see your GP before starting. How long you stay on the diet depends on how much weight you have to lose.
Pros:
With the meal replacements, there’s no weighing or measuring, so it’s a hassle-free approach to weight loss.
Cons:
Initial side effects of the diet can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre. BDA verdict:
Rapid weight loss can be motivating but it is unsustainable. If you are eating fewer than 600 calories a day, you should have medical supervision.
WeightWatchers diet
There’s no limit on the amount of fruit and most veg you can eat. The plan is designed to help you lose up to 2lb a week.
Pros:
Cons:
Some people feel pressured into purchasing WeightWatchers branded foods.
BDA verdict:
The support group approach can help keep people motivated and educate them about healthy eating. Rosemary Conley diet
Rosemary Conley’s Diet and Fitness plans combine a low-fat, low-GI diet with regular exercise. You’re encouraged to eat food with 5% or less fat, with the exception of oily fish, porridge oats and lean meat. You learn about calorie counting and portion size, which can help you sustain your weight loss beyond the programme. The diet is designed to help you lose a stone in seven weeks. How long you stay on the plan depends on your weight loss goal.
Pros:
The programme is based around calories, with a focus on cutting fat. Cons:
BDA verdict:
The diet and exercise plans offer a balanced approach to weight loss that teaches you about portion size, the importance of regular exercise for weight management and making healthier choices. Jenny Craig diet
The Jenny Craig programme has three main features: one-to-one support, a meal delivery service and tailored exercise plans. The diet adviser assesses your reasons for gaining weight and, over the course of the programme, helps you to change your behaviour. The meals and snacks are packed into single-sized portions to suit your weight loss needs. You need to add certain fresh fruits, veg and low-fat dairy products. All the meals, including snacks, are calorie-counted, portion-controlled and delivered to your door. You eat real food, receive telephone support and learn about portion size, calories and exercise, which can all help you make healthier choices beyond the programme.
If you don’t like the Jenny Craig meals then this diet won’t work for you.
sources: nhs.uk
5:2 diet
Dukan diet
Paleo diet
Atkins diet
Alkaline diet
Cambridge diet
South Beach diet
Slimming World diet
Slim-Fast diet
LighterLife diet
WeightWatchers diet
Rosemary Conley diet
Jenny Craig diet
5:2 diet
On top of losing weight, fans claim the 5:2 diet can improve lifespan, brain function and protect against conditions such as dementia and Alzheimer’s. However, evidence on the effectiveness of the 5:2 diet is limited when compared to other types of weight loss techniques.
One 2010 study found that women placed on a 5:2 diet achieved similar levels of weight loss as women on a calorie-controlled diet and were also less likely to develop chronic diseases such as type 2 diabetes. Pros:
Cons:
BDA verdict:
If you choose to follow it, choose an evidence-based plan based on healthy, balanced eating and written by a dietitian like the "2-Day Diet". Dukan diet
You can lose weight very quickly, which can be motivating. It’s a very strict and prescriptive diet and some people like that. You don’t need to weigh food or count calories. Apart from keeping to low-fat, low-salt and high-protein foods, there’s no restriction on how much you can eat during your first two weeks.
Cons:
At the start of the diet you may experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea from cutting out carbs. BDA verdict:
There’s a danger this type of diet could increase your risk of long-term health problems if you don’t stick to the rules. The diet lacks variety in the initial phases so there’s a risk you’ll get bored quickly and give up.
Paleo diet
The paleo diet, also known as the caveman diet, was Google’s most searched-for weight loss method in 2013. There is no official "paleo diet" but it is generally seen as a low-carb, high-protein diet with some variations on carbohydrate and meat intake. Advocates say the paleo diet is a long-term healthy eating plan that can help you lose weight and reduce your risk of diabetes, heart disease, cancer and other health problems. One 2008 study suggested that the paleo diet “could help reduce the risk of heart disease”. However, several limitations in the study meant it was not possible to say whether the paleo diet was any more effective than any other low-calorie diets.
Pros:
The paleo diet encourages you to eat less processed food and more fruit and vegetables. Reducing your consumption of high-calorie foods will reduce your calorie intake and help you to lose weight. The diet is simple and doesn’t involve calorie-counting. Cons:
Most versions of the diet encourage large amounts of meat, which runs counter to current health advice on meat consumption. Many versions ban dairy products and whole grains, which form part of a healthy balanced diet. Like all high-protein diets, the paleo can be expensive depending on your choice of meat cuts. BDA verdict:
The diet lacks variety so there’s a risk you’ll get bored quickly and give up. Atkins diet
The Atkins diet is a low-carb, high-protein weight loss programme. You start with a low-carb diet designed for rapid weight loss. More carbs, fruit and veg are introduced to your diet with the aim of working out what your ideal carb intake is to maintain a healthy weight for life. Pros:
You can lose weight very quickly, which can be motivating. The diet also encourages people to cut out most processed carbs and alcohol. With its diet of red meat, butter, cream, cheese and mayonnaise, it’s one of the few diets out there that appeals to men.
Cons:
BDA verdict:
Rapid weight loss can be motivating but it is unsustainable. The Atkins diet isn’t nutritionally balanced. Alkaline diet
The diet recommends cutting back on acid-producing foods such as meat, wheat and other grains, refined sugar, dairy products, caffeine, alcohol and processed foods in favour of “alkaline foods” – foods that reduce the body’s acidity levels – basically plenty of fruit and vegetables. The idea is that an alkaline diet helps to maintain the body’s acidity at healthy levels. There are different versions of the alkaline diet. Some followers adopt the "80/20 rule" consisting of a diet based on 80% fruit and veg and 20% grains and protein. Originally developed to help prevent kidney stones and urine infections by using diet to adjust the acidity levels in the urine, there is little evidence to support the diet’s more recent health benefits. The weight loss observed among followers is more likely down to eating plenty of fruit and vegetables and cutting down on sugar, alcohol and processed foods, which is standard healthy weight loss advice.
Pros:
The diet contains plenty of good healthy eating advice such cutting down on meat, avoiding sugar, alcohol and processed foods and eating more fruit and veg, nuts, seeds and legumes. This means that you will be cutting out foods you may normally eat and replacing them with healthier choices, which will also reduce your calorie intake.
Cons:
Your body regulates its acidity levels regardless of diet. BDA verdict:
The theory of the alkaline diet is that eating certain foods can help maintain the body's ideal pH balance (acidity levels) to improve overall health. But the body maintains its pH balance regardless of diet. The diet lacks evidence and some versions that advise cutting out entire food groups should be avoided. The more balanced versions of the diet provide variety and include all the food groups. If you are going to try the alkaline diet choose a balanced plan, stick to it to the letter and stay clear of supplements and other diet-related gimmicks.
Cambridge diet
The Cambridge Weight Plans are based around buying and eating a range of meal-replacement products with the promise of rapid weight loss. There are six flexible diet plans ranging from 415kcal to 1,500kcal or more a day, depending on your weight loss goal. There is also a long-term weight management programme. Pros:
Many people on very low calorie diets (VLCDs) find the weight loss to be sudden and quite dramatic. Cons:
BDA verdict:
You need to like the meal replacement products to stay with the plan. Rapid weight loss can be motivating but it is unsustainable. If you are eating fewer than 600 calories a day, you should have medical supervision.
South Beach Diet
The South Beach Diet is a low-GI diet originally developed for heart patients in the US. There’s no calorie counting and no limits on portions. You're encouraged to eat three meals and two snacks a day and follow an exercise plan. Low-GI carbs are re-introduced during phases two and three, which encourage gradual and sustainable weight loss.
Pros:
If you can avoid phase one and start on phase two, there are fewer dietary restrictions in the rest of the plan than some other popular diets. After phase one, the diet broadly follows the basic principles of healthy eating. No major food groups are eliminated and plenty of fruit, veg and low-GI carbs are recommended.
Cons:
BDA verdict:
We’re concerned that this diet promises such a large weight loss, up to 13lb, in the first two weeks. Once you get past the initial phase, the diet follows the basic principles of healthy eating and should provide the nutrients you need to stay healthy.
Slimming World diet
Slimming World’s weight loss plan encourages you to swap high-fat foods for low-fat foods that are naturally filling. You choose your food from a list of low-fat foods they call "Free Foods"', such as fruit, vegetables, pasta, potatoes, rice, lean meat, fish and eggs, which you can eat in unlimited amounts. There’s no calorie counting, no foods are banned and you’re still allowed the occasional treat. Pros:
No foods are banned so meals offer balance and variety and are family-friendly. The portion size from each food group will vary depending which plan you follow. Cons:
Slimming World doesn’t educate you about calories. Without having learned about calories and portion sizes, you may struggle to keep the weight off in the long term when you come off the programme.
BDA verdict:
While the meal plans may lack some flexibility, they are generally balanced. Slim-Fast diet
The Slim-Fast diet is a low-calorie meal replacement plan for people with a BMI of 25 and over. You can stay on the diet for as long as you want depending on your weight loss goal. Once reached, you’re advised to have one meal replacement shake a day, up to two low-fat snacks and two healthy meals. Pros:
Meal replacement diets can be effective at helping some people to lose weight and keep it off. The plan is convenient as the products take the guesswork out of portion control and calorie-counting. No foods are forbidden although you are encouraged to eat lean protein, fruit and vegetables.
Cons:
On their own, meal replacement diets do little to educate people about their eating habits and change their behaviour. BDA verdict:
If you don’t like the taste of the meal replacement products, you won't stay with the plan. LighterLife diet
The LighterLife weight loss plans combine a very low-calorie meal replacement diet with weekly counselling. LighterLife Lite, for those with a BMI of 25-30, involves eating three food packs a day plus one meal from a list of approved foods. You stay on the plans until you reach your target weight. The meal plans can lead to very rapid weight loss and you’re advised to see your GP before starting. How long you stay on the diet depends on how much weight you have to lose.
Pros:
With the meal replacements, there’s no weighing or measuring, so it’s a hassle-free approach to weight loss.
Cons:
Initial side effects of the diet can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre. BDA verdict:
Rapid weight loss can be motivating but it is unsustainable. If you are eating fewer than 600 calories a day, you should have medical supervision.
WeightWatchers diet
There’s no limit on the amount of fruit and most veg you can eat. The plan is designed to help you lose up to 2lb a week.
Pros:
Cons:
Some people feel pressured into purchasing WeightWatchers branded foods.
BDA verdict:
The support group approach can help keep people motivated and educate them about healthy eating. Rosemary Conley diet
Rosemary Conley’s Diet and Fitness plans combine a low-fat, low-GI diet with regular exercise. You’re encouraged to eat food with 5% or less fat, with the exception of oily fish, porridge oats and lean meat. You learn about calorie counting and portion size, which can help you sustain your weight loss beyond the programme. The diet is designed to help you lose a stone in seven weeks. How long you stay on the plan depends on your weight loss goal.
Pros:
The programme is based around calories, with a focus on cutting fat. Cons:
BDA verdict:
The diet and exercise plans offer a balanced approach to weight loss that teaches you about portion size, the importance of regular exercise for weight management and making healthier choices. Jenny Craig diet
The Jenny Craig programme has three main features: one-to-one support, a meal delivery service and tailored exercise plans. The diet adviser assesses your reasons for gaining weight and, over the course of the programme, helps you to change your behaviour. The meals and snacks are packed into single-sized portions to suit your weight loss needs. You need to add certain fresh fruits, veg and low-fat dairy products. All the meals, including snacks, are calorie-counted, portion-controlled and delivered to your door. You eat real food, receive telephone support and learn about portion size, calories and exercise, which can all help you make healthier choices beyond the programme.
If you don’t like the Jenny Craig meals then this diet won’t work for you.
sources: nhs.uk
Top Diets Review For 2014
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