The 5:2 diet is based on a principle known as intermittent fasting (IF) –
where you eat normally five days a week and fast on the other two days. 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. A 2012 study suggested that
the 5:2 model may help lower the risk of certain obesity-related cancers, such
as breast cancer. If you are considering it then you should first talk to your
GP to see if it is suitable for you. Not everyone can safely fast.
Paleo diet
The paleo diet, also known as the caveman diet, was Google’s most
searched-for weight loss method in 2013. The diet consists of foods that can be
hunted and fished – such as meat and seafood – and foods that can be gathered –
such as eggs, nuts, seeds, fruits, vegetables, herbs and spices. It’s a regime
based on the supposed eating habits of our hunter-gatherer ancestors during the
paleolithic era before the development of agriculture some 10,000 years ago.
That means cereal grains including wheat, dairy, refined sugar, potatoes, salt –
as well as anything processed – are strictly off the menu. 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. Most studies on
the paleo-type diet are small and more long-term research is needed to show
conclusively whether or not it is as effective as some people claim. 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. Some plans go by the “80/20” rule whereby you’ll get
99% of the benefits of the paleo diet if you adhere to it 80% of the time. This
flexibility can make the diet easier to stick to so you are more likely to be
successful.
Cons:
There are no accurate records of the diet of our
Stone Age ancestors so the paleo diet is largely based on an educated guess and
its health claims lack scientific evidence. 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. It's impossible to follow without eating meat, seafood or eggs so it’s not
one for vegetarians!
BDA verdict:
Most versions of the paleo diet exclude key
food groups, raising the potential for nutritional deficiencies unless careful
substitutions are made, and dietary supplements may be necessary. The diet has
some positive aspects, so an adapted version that doesn't ban any food
groups such as whole grains, dairy and legumes would be a better choice. The
diet lacks variety so there’s a risk you’ll get bored quickly and give up. If
you want to copy Paleolithic man, you’re better off mimicking his activity
levels rather than his alleged diet.
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. This lasts at least two
weeks depending on your weight loss goal. During this phase, you’re on a
protein, fat and very low-carb diet, including meat, seafood, eggs, cheese, some
veg, butter and oils. In contrast to the Dukan diet, Atkins allows unlimited fat
and some veg, such as peppers, cucumber and iceberg lettuce, during phase one.
During the next three phases, the weight loss is likely to be more gradual, and
regular exercise is encouraged. 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. Phase one is designed to help you lose up to 15lb in
two weeks, reducing to 2lb to 3lb during phase two.
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:Initial side effects can include bad breath, a dry
mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting out
carbs and fibre. The high intake of saturated fat may increase your risk of heart disease and there are concerns that
a lack of fruit, veg and dairy products and a high protein intake may affect
bone and kidney health in the long term.
BDA verdict:Rapid weight loss can be motivating but it
is unsustainable. The Atkins diet isn’t nutritionally balanced. By limiting
fruit and veg it contradicts all the advice on healthy eating that we have tried
so hard to pass on to people. The meal choices are limited so there’s a risk
many people will get bored quickly and drop out or take a "pick and mix"
approach.
Alkaline diet
The alkaline diet, whose celebrity fans reportedly include Gywneth Paltrow,
Jennifer Aniston and Victoria Beckham, is based on the idea that our modern
diets cause our body to produce too much acid. The theory is that excess acid in
the body is turned into fat leading to weight gain. High acidity levels have
also been blamed on conditions such as arthritis, osteoporosis, tiredness,
kidney and liver disorders. 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. When cutting down on dairy products such as milk, cheese and yoghurt
you need to find other calcium substitutes, as cutting out an entire food group
is never a good idea. Getting to grips with what you can and can’t eat on the
diet can be time-consuming, particularly in the beginning.
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.
The bars, soups, porridges and shakes can be used as your sole source of
nutrition or together with low-calorie regular meals. While on the programme,
you receive advice and support on healthy eating and exercise from a Cambridge
adviser.
Pros:Many people on very low calorie diets (VLCDs) find the
weight loss to be sudden and quite dramatic. The meal replacements are all
nutritionally balanced so you're likely to be getting all the vitamins and
minerals you need, albeit not from real food.
Cons:Initial side effects can include bad breath, a dry
mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down
on carbs and fibre. The hardest part of the plan is sticking to it. Giving up
normal meals and swapping them for a snack bar or a shake can be boring and feel
socially isolating. This isn’t a plan you can stick to in the long term.
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. A VLCD that involves eating 1,000 calories a day or fewer should
not be followed for more than 12 continuous weeks. 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. People who have more than 10lb to lose start with phase one. This is a
two-week quick weight loss regime where you eat lean protein, including meat,
fish and poultry, as well as some low-GI vegetables and unsaturated fats. 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:The severe dietary restrictions of phase one may
leave you feeling weak and missing out on some vitamins, minerals and fibre. You
may initially experience side effects such as bad breath, a dry mouth,
tiredness, dizziness, insomnia, nausea and constipation.
BDA verdict:The first two weeks are the most difficult
to get through. We’re concerned that this diet promises such a large weight
loss, up to 13lb, in the first two weeks. This, though, won't be all fat. Some
of the weight loss will include water and carbs – both of which will be replaced
when you begin eating more normally. 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. You can get support from fellow slimmers at weekly
group meetings and follow an exercise plan to become gradually more active. The
plan is designed to help you lose about 1lb to 2lb a week.
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. The "Body Magic" booklet they provide gives
ideas to help you raise your activity levels. Meeting as a group can provide
valuable support.
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:The group meetings encourage members to
share successes, ideas and recipes with each other but they may not appeal to
everyone. While the meal plans may lack some flexibility, they are generally
balanced. However, without learning about calories and portion sizes, you may
struggle to make healthy choices once you’ve left the programme.
Slim-Fast diet
The Slim-Fast diet is a low-calorie meal replacement plan for people with a
BMI of 25 and over. It uses Slim-Fast’s range of products. The plan recommends
three snacks a day from an extensive list, including crisps and chocolate, two
meal replacement shakes or bars and one regular meal, taken from a list of
recipes on the Slim-Fast website. 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. The plan is designed to help you lose about 1lb to 2lb a week and you can
follow the diet for as long as you want.
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. There’s a
risk of putting the weight back on again once you stop using the products. You
may find it hard to get your 5 A DAY of fruit and veg
without careful planning.
BDA verdict:If you don’t like the taste of the meal
replacement products, you won't stay with the plan. The Slim-Fast plan can be
useful to kickstart your weight loss regime, but it’s important that you make
full use of the online support to learn about the principles of healthy eating
and how to manage everyday food and drink.
LighterLife diet
The LighterLife weight loss plans combine a very low-calorie meal replacement
diet with weekly counselling. With LighterLife Total, for people with a BMI of
30 or more, you eat four "food packs" a day, consisting of shakes, soups,
mousses or bars, and no conventional food. 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:The counselling can help you understand your
relationship with food, so hopefully you can make lasting changes to keep the
weight off for good. 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. Surviving on a strict diet of
shakes and soups and other meal replacements isn’t much fun and can feel
socially isolating.
BDA verdict:Rapid weight loss can be motivating but it
is unsustainable. LighterLife’s VLCD and its counselling component may work for
some, particularly people who have struggled to lose weight for years, have
health problems as a result of their weight and are clinically obese with a BMI
of more than 30. A VLCD that involves eating 1,000 calories a day or fewer
should not be followed for more than 12 continuous weeks. If you are eating
fewer than 600 calories a day, you should have medical supervision.
WeightWatchers diet
The WeightWatchers plan is based on the ProPoints system, which gives a value
to foods and drink based on protein, carbs, fat and fibre content. It is
essentially a calorie-controlled diet where you get a personal daily ProPoints
allowance, which you can use how you like. There’s no limit on the amount of
fruit and most veg you can eat. You also get a weekly ProPoints safety net in
case you go over your allowance, and an individual exercise plan. The weekly
meetings and confidential weigh-ins provide support and extra motivation to
encourage long-term behaviour change. The plan is designed to help you lose up
to 2lb a week.
Pros:No foods are banned so you can eat and drink what
you want providing you stick to your points allowance. The ProPoints system is
easier to follow for some than calorie counting and less restrictive than other
plans. This is because it introduces a safety net of points, which can be saved
up for a special occasion, such as a night out, a small amount of alcohol or
treats.
Cons:When you begin, working out the points system can
be just as time-consuming as simply counting calories. Some people feel
pressured into purchasing WeightWatchers branded foods.
BDA verdict:The ProPoints plan is generally well
balanced and can be a foundation for long-term changes in dietary habits. The
support group approach can help keep people motivated and educate them about
healthy eating. But it’s vital that you make the connection between the points
system and calories if you want to avoid putting the weight back on once you
leave the programme.
Rosemary Conley diet
Rosemary Conley’s Diet and Fitness plans combine a low-fat, low-GI diet with
regular exercise. You can follow her recipes or buy from her range of
calorie-controlled ready meals and snacks. You’re encouraged to eat food with 5%
or less fat, with the exception of oily fish, porridge oats and lean meat. A
network of local Rosemary Conley clubs offers weekly exercise classes, support
and motivation. 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. The "portion pots" – which are used to measure foods such
as rice, cereal, pasta and baked beans – teach you about portion control.
Physical activity is an integral part of the weight loss plan, with exercise
sessions suitable for all ages, sizes and abilities offered at their weekly
classes with trained leaders.
Cons:
Some low-fat products aren't necessarily more
healthy because they can still be high in sugar and calories. It is unrealistic
to expect people to go out with their portion pots and, therefore, portion
control may be more tricky away from the home.
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. The
educational element is very useful for long-term weight management once you have
left the programme.
Jenny Craig diet
The Jenny Craig programme has three main features: one-to-one support, a meal
delivery service and tailored exercise plans. The weekly, personalised telephone
consultations provide advice, motivation and support. 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. The programme is designed to help you lose
between 1lb and 2lb a week until you reach your target weight.
Pros: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.
Cons:The meals don’t contain fruit, veg or dairy, which
will be an additional expense. This isn’t an approach that you can stick to in
the long term so it’s vital to learn how to prepare or choose healthy food
yourself rather than relying on someone else.
BDA verdict:If you don’t like the Jenny Craig meals then
this diet won’t work for you. If you want a diet where most of the work is done
for you then the Jenny Craig programme can be a good solution. The concern with
pre-packaged meals is whether dieters will realise there is no magic trick and
whether they'll be able to replicate the meals, with the same portion sizes and
calories, once they are on their own.
Source: http://www.nhs.uk/Livewell/loseweight/Pages/top-10-most-popular-diets-review.aspx#5:2
