So Many Diet Choices...Which is the Right One?

There are SO many diet plans out there. Everyone has probably tried one or two (or more!) How do you know what is right for you? MMHD's Registered Dietician Lani Martin says that the way you eat is dependent on the individual. She also notes that "diets" can actually lead to weight gain. "You lose on a diet and then go off of the plan and gain weight back - maybe even more than you lost. Over time this can result in an increase in your weight."

Martin advocates a healthy, balanced nutrition plan without deprivation and calorie intake based on the individual.  Several factors play a role, including current weight, health condition, activity level, etc.

So what about some of the plans out there? Here's' the scoop on a few of them...

Weight Watchers
This is probably one of the most well known plans. The "rules" have changed over the years, but basically you can eat what you want.  However, making good food choices allows you to eat more.  The point system keeps track of your food based on calories, fat, fiber. It is effective because you don't "have" to give up foods. You simply learn to manage your food better. Weight loss happens at 1-2 pounds per week.  Studies show that this rate of loss can lead to long term success.


5-2 Diet
This diet is a fasting plan that limits calorie intake for 2 days and normal eating for 5 days. On two non-consecutive days you eat an extremely low calorie (500-600 calories), but highly nutritional menu. The other five days you eat as you normally do.  

Although it allows for five normal days, it is recommended to eat less fatty and processed food and making good food choices. Regular exercise, plenty of water and rest are also encouraged.

Zone Diet
On the Zone Diet you can expect to lose 1 to 1.5 pounds per week. Advocates say you will be losing all fat, not muscle or water. You get 3 meals and 2 snacks per day.  Each meal is a mix of lean protein, good carbs and a small amount of healthy fats.  No food is completely banned, but it encourages less carbs. There are foods on the unfavorable list, like fruits and vegies that are high in sugar.

A plate would include a palm-sized portion of protein, 2/3 of the plate filled with non-starchy vegetables and a dash of monounsaturated fats. Calorie levels are set at 1200 for women and 1500 for men.

Meal Replacements and Shakes (Shakeology, etc.)
Meal replacement shakes are a great option for some. One of the most popular is Shakeology which is manufactured by Beach Body Fitness. These healthy shakes have a low glycemic number and the ingredients include various fruits and vegetables. They include 70 healthy ingredients which are said to help your body eliminate toxins. The product contains 23 vitamins, minerals, digestive enzymes, proteins and essential amino acids.

The Shakeology plan includes a diet and exercise plan, helps keep you full and helps with weight loss.  It is recommended to use the shake for one meal replacement per day.

It is slightly expensive  and some may have trouble replacing a meal with a shake.  It is also important to eat properly  for the other meals and snacks.

There a many, many more diet plans, but Martin recommends healthy and sensible. Many people need to eat specifically for health issues.  Additionally, there are many diagnoses that can be aided by a change in your nutritional plan.  Martin is available at MMHD for dietary and nutrition consultations on an outpatient basis (with physician referral).