Veggie Blog

Anyone who has tried to lose weight has met them: a long shelf of diet books, each with testimonials and a bold promise. Some people choose a plan because they want a better body, others because they are unhappy with their health, and others simply to stay fit. With so much publicity, it is easy to feel confused about which one to follow. Here is a short, neutral summary of ten well-known plans, followed by what research says about them.

What do the low-carbohydrate and low-fat plans ask you to do?

Atkins: A low-carbohydrate plan, which starts with a very strict first phase of about 20 grams of net carbohydrates a day. You eat meat, eggs, cheese and low-starch vegetables and avoid bread, pasta and sugar. Critics point out that it can be low in fiber and high in saturated fat unless you choose carefully. See our posts on the basics of the Atkins diet and overcoming plateaus on Atkins.

The Carbohydrate Addict’s Diet: Based on the idea that some people crave carbohydrates. You eat two low-carbohydrate meals each day and one balanced “reward meal” that includes carbohydrate foods.

Choose to Lose: Uses a daily “fat budget” and encourages low-fat foods, with vegetables, fruit and grains on the menu. Because it is low in fat, it is generally considered a healthy approach.

What about the balanced and group plans?

DASH: Short for Dietary Approaches to Stop Hypertension. It was designed to lower blood pressure and is rich in vegetables, fruit, whole grains and low-fat dairy and low in sodium. It is a well-researched, balanced pattern, though it was not designed as a weight loss plan.

Eat More, Weigh Less (Dr. Dean Ornish): A vegetarian plan that is very low in fat and high in fiber, with nonfat dairy and egg whites allowed. It is rich in whole plant foods, so it suits vegetarians, but it can be hard to follow, and if you leave out dairy and eggs altogether you need a reliable source of vitamin B12.

The Pritikin Principle: A low-fat, high-fiber plan focused on unrefined whole grains, vegetables, fruit and legumes, with limited lean animal protein.

Volumetrics: Created by nutrition researcher Barbara Rolls, it focuses on foods that are low in calorie density, such as soup, vegetables and fruit, which fill you up for fewer calories. It is considered a sensible, flexible approach.

The Zone: A plan that sets out meals with about 40% of calories from carbohydrates, 30% from protein and 30% from fat. It is rich in vegetables and fruit, but it takes careful measuring.

Weight Watchers: A group program that assigns foods a point value and lets members plan their own meals. Its main feature is the support and accountability of regular meetings.

Is there a plan to be wary of?

Eat Right for Your Type: This plan assigns foods to you according to your blood type. We do not recommend it, because a 2013 systematic review found no evidence that it improves health.

Which one is best?

There may not be a winner. A 2014 analysis of 48 randomized trials, published in JAMA, found that people on low-carbohydrate and low-fat named diets lost significant weight, and that the differences between the individual diets were small. The authors concluded that any diet that a person will stick to is a reasonable choice. For most people, then, the question is not “Which plan is best?” but “Which one can I follow for years?”

What should you check before you start?

Check the basics before you start: a plan should include a variety of foods, give you enough nutrients and not make claims that sound too good to be true. Talk to your doctor if you have a medical condition. Our posts on a healthy diet for weight loss and the weight loss plan to aim for can help you take the next step.