Best Diets for fat loss and health....
Today's Post: Tuesday, 6-7-2011
On AOL this morning I found an article titled:
“10 Best Diets for Weight Loss, Heart Health, and Diabetes”
The article was based the ratings by U.S. News & World Report.
They rated each diet on:
Reported weight loss the first year.
Reported weight loss after two years or more.
Estimated ease to stay on -- based on being filling enough and tasting good enough and not having too many special requirements.
Being at least minimally health OK by being nutritious enough to meet minimum standards and avoiding foods that tended to cause diabetes or heart disease and avoiding health problems caused by the diet.
The article did not state which version of each diet they reported on. That can change their results. (Dean Ornish’s latest information sounds a good bit closer to the post we did recently on how to make your diet most health supporting than his original no fat diet for example.)
It sounds like they didn’t get feedback from people actually on the diets.
Nor does it say what standards they used for foods that might cause diabetes or heart disease. So it’s a bit hard to say they have accurate information.
They also left out a diet that I think would have scored well on most of these criteria, the South Beach Diet.
That said, they had some decent results based on what I know of the diets listed.
Best Weight-Loss Diet Winner: Weight Watchers
Best Heart-Healthy Diet Winner: Ornish Diet
Third place: DASH (Dietary Approaches to Stop Hypertension) Diet
Best Diabetes Diet: Winner: DASH Diet
Best Commercial Diet Plan: Winner: Weight Watchers
Best Diet Overall Winner: DASH Diet
Runners-up: Mediterranean Diet, and Weight Watchers
They also listed a TLC Diet & the Therapeutic Lifestyle Changes Diet and Jenny Craig in some of the runners up categories but since I don’t know these well, this post is more about the winners and the diets I do know.
1. Weight Watchers has recently upgraded their points system and now is more health oriented and a bit more exercise oriented than they were.
They could move to restricting soft drinks, sweet or salty snacks, commercial desserts, and refined grains more than they do. And, they need even more emphasis on health and on exercise. But they do a lot of things right already.
But their three key strengths have always been that their points system shows that eating a lot more nonstarchy vegetables is a key to fat loss without going hungry, the coaching and moral support in meetings, and teaching their customers to monitor their points each week.
They have room to improve yet by my standards. But their strengths work. And, Weight Watchers is improving.
2. The DASH diet is set to feature more vegetables of all kinds and some fresh fruit and has no soft drinks, sweet or salty snacks, or commercial desserts. It aims to increase nutrition and fiber and potassium from foods and to move salt from way too much to moderately low. It does cause weight loss and tends to do so without hunger. And, for people who need the help and really follow the DASH diet well, it does lower elevated blood pressure.
By adding some health OK proteins and lowering carbs and adding even more vegetables it can even be better for fat loss. And, adding extra virgin olive oil would improve its health track record.
3. The current Ornish diet is pretty good. Dean Ornish has a new book out called, The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health.
If you turn up your eating to a high level on his “spectrum” using his information, I think you will get both good health results and tend to lose fat.
4. The Mediterranean Diet includes more vegetables than the average American eats and no soft drinks, sweet or salty snacks, or commercial desserts. It also features extra virgin olive oil instead of oils high in omega 6 or saturated fats. It includes cooked tomatoes, garlic, and enough spices to make the foods in it taste good. And, it features moderate consumption of red wine with dinner.
It’s easy to stay on and has multiple health benefits. It does well with heart health and preventing Alzheimer’s disease for example.
By cutting back on bread and pasta a good bit, keeping the olive oil and red wine at moderate levels and adding even more nonstarchy vegetables it can even work as a fat loss diet.
My own view is that combining these diets in a way that fits you and gives you foods you like to eat is the best diet.
It also helps to move your diet towards the components that help you lose excess body fat or keep it off and those that best support good health.
As you can see, there is a good bit of overlap in these best diets – particularly in the parts that help you lose excess body fat or keep it off and those that best support good health.
Today's Post: Tuesday, 6-7-2011
On AOL this morning I found an article titled:
“10 Best Diets for Weight Loss, Heart Health, and Diabetes”
The article was based the ratings by U.S. News & World Report.
They rated each diet on:
Reported weight loss the first year.
Reported weight loss after two years or more.
Estimated ease to stay on -- based on being filling enough and tasting good enough and not having too many special requirements.
Being at least minimally health OK by being nutritious enough to meet minimum standards and avoiding foods that tended to cause diabetes or heart disease and avoiding health problems caused by the diet.
The article did not state which version of each diet they reported on. That can change their results. (Dean Ornish’s latest information sounds a good bit closer to the post we did recently on how to make your diet most health supporting than his original no fat diet for example.)
It sounds like they didn’t get feedback from people actually on the diets.
Nor does it say what standards they used for foods that might cause diabetes or heart disease. So it’s a bit hard to say they have accurate information.
They also left out a diet that I think would have scored well on most of these criteria, the South Beach Diet.
That said, they had some decent results based on what I know of the diets listed.
Best Weight-Loss Diet Winner: Weight Watchers
Best Heart-Healthy Diet Winner: Ornish Diet
Third place: DASH (Dietary Approaches to Stop Hypertension) Diet
Best Diabetes Diet: Winner: DASH Diet
Best Commercial Diet Plan: Winner: Weight Watchers
Best Diet Overall Winner: DASH Diet
Runners-up: Mediterranean Diet, and Weight Watchers
They also listed a TLC Diet & the Therapeutic Lifestyle Changes Diet and Jenny Craig in some of the runners up categories but since I don’t know these well, this post is more about the winners and the diets I do know.
1. Weight Watchers has recently upgraded their points system and now is more health oriented and a bit more exercise oriented than they were.
They could move to restricting soft drinks, sweet or salty snacks, commercial desserts, and refined grains more than they do. And, they need even more emphasis on health and on exercise. But they do a lot of things right already.
But their three key strengths have always been that their points system shows that eating a lot more nonstarchy vegetables is a key to fat loss without going hungry, the coaching and moral support in meetings, and teaching their customers to monitor their points each week.
They have room to improve yet by my standards. But their strengths work. And, Weight Watchers is improving.
2. The DASH diet is set to feature more vegetables of all kinds and some fresh fruit and has no soft drinks, sweet or salty snacks, or commercial desserts. It aims to increase nutrition and fiber and potassium from foods and to move salt from way too much to moderately low. It does cause weight loss and tends to do so without hunger. And, for people who need the help and really follow the DASH diet well, it does lower elevated blood pressure.
By adding some health OK proteins and lowering carbs and adding even more vegetables it can even be better for fat loss. And, adding extra virgin olive oil would improve its health track record.
3. The current Ornish diet is pretty good. Dean Ornish has a new book out called, The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health.
If you turn up your eating to a high level on his “spectrum” using his information, I think you will get both good health results and tend to lose fat.
4. The Mediterranean Diet includes more vegetables than the average American eats and no soft drinks, sweet or salty snacks, or commercial desserts. It also features extra virgin olive oil instead of oils high in omega 6 or saturated fats. It includes cooked tomatoes, garlic, and enough spices to make the foods in it taste good. And, it features moderate consumption of red wine with dinner.
It’s easy to stay on and has multiple health benefits. It does well with heart health and preventing Alzheimer’s disease for example.
By cutting back on bread and pasta a good bit, keeping the olive oil and red wine at moderate levels and adding even more nonstarchy vegetables it can even work as a fat loss diet.
My own view is that combining these diets in a way that fits you and gives you foods you like to eat is the best diet.
It also helps to move your diet towards the components that help you lose excess body fat or keep it off and those that best support good health.
As you can see, there is a good bit of overlap in these best diets – particularly in the parts that help you lose excess body fat or keep it off and those that best support good health.
Labels: best diets for health, best diets for weight loss, Dash diet, Dr Dean Ornish, effective weight loss methods, The best diet for fat loss and health
posted by David at 2:38 PM
3 Comments:
They DID include Atkins & South Beach but downranked them for not being possible to stay on.
Blending in some of the DASH diet or Mediterranean diet or the other ways we list in an earlier post on how to boost the health effects from low carb eating also makes these diets easier to stay on or close enough the fat stays off.
For the whole list of their ratings see:
http://health.usnews.com/best-diet/best-weight-loss-diets
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I'm fortunate that I took time to check out this comment instead of deleting it unread!
The good news is that it presents many of the better other fat loss systems I'd not included in this review.
It's a perfect fit for this post!
Here are some of the diets that it presents:
http://safedietsthatwork.com/
Safe Diets That Work
Jillian Michaels Diet
The Diet Solution
Joy Bauer Diet
Dukan Diet
South Beach Diet
The Sonoma Diet
Denise Austin Diet
It also presents the raspberry ketone diet as a supplement based system that works by increasing adiponectin to help remove fat. I'm not currently sure this works and it is pricey. To be fair it also might work. At this writing I've not checked it out myself.
But each of the others has something to recommend it and might work for people who like it particularly if you also focus it on health as well as fat loss.
For example one of the low carb ones, Dukan, Sonoma, etc, might suggest a steak for dinner.
If you also eat wild caught fish and not steak every night during the week; eat a steak from a 100 % grass fed, never fed grain, cow & use a mechanical tenderizer OR eat a half size steak with all the fat trimmed and rendered off from a grain fed cow, and half as often, your health results will be far better than eating a fatty steak from a grain fed cow.
And, the more raw and steamed nonstarchy vegetables you include in any of these plans the better they work for fat loss and health.
And, except for Jillian Michaels, none of them know to focus on exercise for its massive health protective effects-- and making fat loss easier to sustain -- and your fat loss work better for making you feel and look better!
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