THE KING OF THE LOW CARB DIETS
The basic principle is "all you can eat meat". It is very limited in carbohydrates (especially refined carbs like breads, cereals, rice, grains, and starchy vegetables. The diet consists of four phases. All carbs are forbidden in the first phase, and throughout the next three phases, intake must remain limited.
Due to large intakes of meat, this diet is high in cholesterol and saturated fats, both of which can lead to heart disease, hypertension, and stroke. High protein diets also put a lot of stress on the kidney because they have to work harder to process all of the nitrogen (a byproduct of protein breakdown). Breads, rice, and pasta are loaded with vitamins such as niacin, thiamin, folate, B6, and B12. Since these foods are limited, deficiencies are likely unless you are taking a multivitamin.
The Zone diet was developed by Dr. Barry Sears and is based on a ratio that is considered optimum for the body to regulate insulin most efficiently. This ratio is 40-30-30 for carbohydrates, fat, and protein. By following this ratio at each meal, the body will control insulin production and make it possible for you to burn fat. Dr. Spears believes that our bodies have not evolved enough to process the excessive amounts of grains, breads, and pastas that have become the basis of American diets. He claims that carbohydrate overconsumption is to blame for the obesity epidemic, and the rise in both heart disease and diabetes. This diet is not as restrictive in carbohydrates as the Atkins. It also promotes "natural" carbohydrate sources such as fruits and vegetables. Lean meats are recommended over fattier cuts.
SOUTHBEACH DIET
The Southbeach Diet is similar to the Atkins diet, but it is more reasonable in terms of portion control and carbohydrate intake. Much like Atkins and The Zone, Dr. Agatston blames exceesive carbohydrate consumption and insulin resistance for obesity, heart disease, and a multitude of other conditions. The diet is based on the glycemic index. The glycemic index is the amount that a particular food item increases your blood sugar when compared to the amount that the same quatnity of white bread would increase it. The idea is to pick foods with a low glycemic index because these foods cause your blood sugar to rise then fall more slowly. These types of foods will satisfy your hunger for a longer period of time.
The diet consists of four phases. Phase 1 is the strictest phase and lasts for two weeks. It is designed to resolve the insulin resistance brought on by eating too many carbohydrates. All refined carbs are eliminated, as well as all dairy, starchy vegetables, alcoholic beverages, and fatty cuts of meat. A meal plan is given with instructions on eating breakfast, lunch, dinner, 2 snacks, and dessert. Throughout the next 3 phases, carbohydrates are gradually added back one by one. High fiber foods, whole grains, low-fat dairy, lean meats, and portion control are emphasized in this diet.
The truth is, it is only advisable and to lose 1-2 lbs per week. Any diet that makes a claim that you can lose more is just wrong. Yes, the scale may change, but this is likely due to water or muscle loss. Our bodies are only capable of losing 1-2 lbs of body fat per week. There may be some truth to the fact that our society is consuming too many processed carbohydrates. However, eliminating this group of foods (or any group) isn't healthy and it's unrealistic to think that any human could actually follow it for a lifetime! The key to weight loss isn't cutting out a food group or popping a pill. There's only one proven method of weight loss:
EAT LESS, EXERCISE MORE; EAT LESS, EXERCISE MORE; EAT LESS, EXERCISE MORE; EAT LESS, EXERCISE MORE
