Diet Comparison Guide

What you should know about today’s popular diets. Brought to you by MyLifeStages weight management experts Dr. Tom Hopkins, MD, and Erika Deshmukh, MS, RD.

Doctor ’s Orders 5 Guidelines for Lasting Results Look for life-long approaches to healthy eating and avoid “dieting,” which is only a 1/ temporary solution. 2/ Avoid diets that are too restrictive, and eliminate important vitamins, minerals and nutrients. 3/ Strive to achieve a nutritionally-balanced diet with healthy foods from each food group. 4/ Achieve a healthy weight with a calorically-balanced diet and routine exercise. Plant-based diets are best for health and longevity. Make fruits, vegatables and whole grains 5/ your diet mainstay. Side-by-side comparisons of 12 popular diets

Diet Theory/ Caffeine? Alcohol? Length Cost? Health Health Doctor’s Name Concept/Premise of Diet? Pros Cons Final Say

A vegan diet eliminates all animal In Avoid Life-long Average 1) May decrease heart disease 1) Need to be diligent in Studies have shown products including meat, fish, poultry, moderation alcoholic 2) Generally lower in saturated meeting nutritional that a plant-based diet dairy and eggs. drinks that fat requirements, particularly is the best for health are clarified 3) High in fiber if eating lots of iron, B-12, zinc, D and longevity. Requires Foods allowed include grains, beans, using fruits and vegetables vitamins and omega-3s diligence in keeping up legumes, vegetables and fruits. It should animal- with enough fruits, veggies include a higher intake of vegetables that derived to meet nutritional needs, are rich in iron and calcium. substances. especially protein. Vitamin and nutritional supplement are needed. Okay, for long- term use if tolerable.

The Paleo diet replaces dairy and grain In In Life-long High * 1) More fruits and vegetables 1) Exclusion of whole Paleo eliminates a products with free range meat, fresh moderation moderation 2) Cuts out added sugar and grains, legumes and significant amount of fruits and vegetables – usually 65% (avoid grain sodium dairy can be risky. These healthy vitamins and animal based and 35% plant based foods. based 3) The combination of plant- foods are nutrient-rich minerals. Could be helpful alcohol) based foods and a diet rich and contain important for a patient who is trying Foods allowed include meat, fish, in protein can help control vitamins and minerals to “detox” off of a high shellfish, eggs, tree nuts, vegetables, and regulate blood sugar, such as calcium and carbohydrate or sugar roots, fruits, berries and mushrooms. maintain weight loss and vitamin D. diet. Okay, perhaps for Oils allowed include olive, avocado, palm prevent Type 2 diabetes. a short-term use, but no and walnut. Foods NOT allowed include more than 12 weeks. grains, dairy products, beans, legumes, potatoes, sugar and processed foods.

A vegetarian diet consists of no animal In In Life-long Average 1) May decrease heart disease 1) Need to be diligent in This is a healthy diet meat, but includes dairy, eggs and other moderation moderation 2) Generally lower in saturated meeting nutritional strategy, as plant-based products from animals. fat requirements, particularly diets are the healthiest. 3) Emphasizes fruits, veggies iron, B-12, zinc, D Foods allowed include fruits, vegetables, and non-meat protein vitamins and omega-3s beans, dairy, eggs, nuts, legumes, grains, sources tofu and soy-based meat substitutes. 4) High in fiber if eating lots of fruits and vegetables

* High – The foods encouraged can be more expensive than foods allowed on other diets, including grass-fed/free-range protein. Diet Theory/ Caffeine? Alcohol? Length Cost? Health Health Doctor’s Name Concept/Premise of Diet? Pros Cons Final Say The Atkins Diet cuts carbohydrates. None None Phase one * High ** 1) Less refined sugar, white 1) May be too restricted in A high protein diet that initially. In initially. In rice / flour = less calories carbohydrates has been effective for Foods allowed include red meat, eggs, moderation moderation from refined foods 2) Too much protein can weight loss. Modified cheese, butter and bacon. after 2 after 2 2) Fruits, vegetables, and whole- harm people prone to Atkins diet is more weeks. weeks. grain foods are encouraged kidney issues practical and can Foods NOT allowed include bread, pasta, after the two-week induction be done long-term. potatoes, cereal, foods containing sugar, period Otherwise, a strict high sugar fruits and vegetables, and fruit 3) May improve lipid profile Adkins diet is hard to juices. 4) Modified versions promote a maintain. healthier variety of foods like lean protein, produce, nuts, legumes and, in some cases, whole grains and healthy fats.

The Zone Diet promotes the following: No In Life-long Average 1) Portion-controlled serving 1) May be too restricted in Healthy diet,high moderation cost if of protein with lots of fruits carbohydrates protein intake. Can be A small amount of protein (app the size cooking and vegetables can lead to 2) Too much protein can used as a long-term of your palm) at every meal and snack. for balanced diet with plenty of harm people prone to diet plan. yourself. nutrients kidney issues “Favorable” carbs twice the size of the Meal- 2) Emphasizes heart-healthy protein portion (including most fruits delivery monounsaturated fats and vegetables, lentils, beans and whole services grains). can be expensive. A smaller portion of carbs if you have chosen “unfavorable” ones (including brown rice, pasta, papaya, mango, banana, dry breakfast cereal, breads, tortilla, carrots, and fruit juices).

A raw food diet is based on eating whole, No No Life-long Varies – 1) Similar to benefits of vegan/ 1) Must be well-educated A very specialized live, uncooked and un-processed foods dependent vegetarian about preparation diet designed for the such as fruits, vegetables, seaweed, on season 2) Eliminates processed foods tecniques to include diligent dieter. It takes sprouts, sprouted seeds, whole grains, high in sugar, trans-fats, and nutritionally balanced a lot of time, money, beans, and nuts. saturated fats diet and patience. Not 3) Encourages healthy fats, 2) Takes a lot of practical for long-term. high fiber and nutrients preparation/time to maintain this long-term lifestyle in a nutritionally balanced way.

A Mediterranean diet is primarily plant- In In Life-long Average – 1) Emphasizes healthy types 1) Moderate amounts of This is one of my based, including fruits, vegetables, whole moderation moderation Estimated of fats known to reduce recommended alcohol favorites. It is heart grains, legumes and nuts. (red wine to cost cholesterol and risk of heart may be misinterpreted healthy, and is practical only) less than a disease to go over daily to sustain lifelong. Limits red meat to a couple times a traditional 2) Rich in cancer-fighting anti- recommendations of 5oz month, but allows fish and poultry at western oxidants for women and 10oz of It provides most of least twice a week. Replaces butter with diet wine per day for men. the essential vitamins, olive oil and canola oil. Uses herbs and 2) Use of moderate oil minerals and nutrients spices to flavor foods instead of salt. may easily go over daily that the body needs for allowances or portion good health. It is can be control effective as a weight loss tool when consumed as a lower caloric diet without being too restrictive on food choices.

* Phase one (the most restrictive) lasts two weeks. The rest of the diet lasts as long as it takes to lose weight. Eventually, Atkins converts to a lifelong plan that limits carbs. ** High – protein and low carb food cost more than vegetables and fruits. Diet Theory/ Caffeine? Alcohol? Length Cost? Health Health Doctor’s Name Concept/Premise of Diet? Pros Cons Final Say

Popular commercial diets include In In As long as High * 1) Tools for portion controlled 1) May not be sustainable for Good tools for weight programs/plans that expect you to moderation moderation it takes meals those who can’t afford or loss and monitoring purchase specific foods provided by the 2) Makes diet easy to follow wish to stop using specific caloric intake and company. tools. portion sizes. Works well as long as it is These diets offer weekly or daily group used consistently. meetings or one-on-one sessions with a counselor.

The Grapefruit Diet is based on an In In As long as High, 1) Can follow a nutritionally 1) May have adverse Not recommended. Not alleged ingredient in grapefruit that, moderation moderation it takes if you well-balanced diet in interaction with certain sustainable. No health when eaten with protein, burns fat. use the addition to the grapefruit medications (not advised) benefits. grapefruit 2) Not FDA approved The newer version of this diet allows capsules 3) No accomanying dietary dieters to follow a weight loss plan of guidance, so it may or their choice but adds grapefruit (either may not be part of a natural or via a capsule) to their diet. balanced nutrition plan.

The Ornish Diet is a vegetarian diet that No No Life-long Low 1) May reduce the risk for 1) May be too restrictive for Healthy diet but not only allows 10% of your calories from cardiovascular disease, most practical. Requires fat, 20% from protein and 70% from hypertension and diabetes 2) Completely restricts diligence with carbohydrates. 2) May even reverse heart beneficial foods high calculating percentages disease, according to in omega-3s and of food groups. studies monounsaturated fats such as fish, nuts, and avocado.

The South Beach Diet focuses on low Yes No for The first Average, 1) Emphasizes lean proteins, 1) Biggest concern is Phase The later phases of carbohydrates, high protein and healthy (1-2 cups) Phase I. and most due to low saturated fat and 1 – limits and restricts this diet are okay, yet fats. However, it is not a strict low-carb Red wine restrictive sub- a drastic decline in food group it limits some essential diet, and you don’t have to count carbs. ok in Phase phase lasts scription processed foods 2) High protein can lead to nutrients and fibers. II. Any two weeks. fee 2) Phase 2 and 3 are issues with liver, kidneys, The focus is on selecting the right carbs, drink in particularly heart healthy and ketoacidosis if including whole grains, specific fruits and moderation diets susceptible vegetables, lean protein and appropriate Phase III. 3) Substitutes healthier fats 3) May lack fiber and fats (canola oil and olive oil). and carbohydrate sources essential nutrients overall by 3rd phase

A gluten free diet excludes foods that Yes Yes to wine, Life-long Moderate 1) Eating gluten free can 1) May lead to unwanted Gluten is contained in many contain gluten like bread, pasta, baked Gluten free to high as help reverse damage weight gain from eating food items, especially many goods and other dishes unless they are beer. prepared and inflammation to the “gluten-free” products, processed foods. Gluten specifically prepared to be gluten-free. gluten-free intestinal track if you have which often contain higher This diet is ideal for food is a gluten intolerance or levels of fat and sugar people who are sensitive Free Gluten is a type of protein found in grains expensive sensitivity 2) Potential nutrient or intolerant to gluten. It is like wheat, kamut, spelt, barley, rye, and nut or 2) Alleviates symptoms deficiencies from required for patients with malts and triticale. bean flours related to Celiac Disease eliminating too many celiac disease. are more 3) May lead to a healthier diet foods, in particular expensive filled with less processed carbohydrates, for It is a healthy diet that can than wheat foods, introducing higher fear of a negative be consumed long-term and flours for quality grains, like quinoa. reactionessential nutrients can help support a healthy baking and overall by 3rd phase weight loss plan. cooking.

* High – Fees for individual programs may include dues, purchased food, counselors and online support.