High-Protein, Low-Carb
The principle subscribed to by this plan is that overeating is directly caused by carbohydrates, which do not initially satisfy and thus create further cravings. When carbohydrates are restricted, people spontaneously reduce the number of calories they eat, simply because they are not hungry. Intake eventually corresponds to natural levels appropriate for the person’s height.
Atkins Diet
This diet, designed by Dr. Robert Atkins in the 1960s, was built on the idea that obesity is a direct result of refined carbohydrates such as sugar, white flour, and high-fructose corn syrup. He also believed that saturated fat is not nearly as bad as trans fat from partially hydrogenated vegetable oil.
The theory of the diet is that by restricting carbohydrates, the body’s metabolism switches from burning glucose for fuel to burning body fat.
Fact
When the body burns fat instead of glucose, it is called lipolysis. Burning fat for energy creates by-products called ketone bodies, which can be used as a source of energy in the heart and brain.When carbohydrates are sufficiently restricted, the body moves into what is known as a state of ketosis, and weight loss occurs.
The Atkins diet involves limiting “net carbs,” which are counted by subtracting sugar alcohols and fiber from the total carbohydrates. Fructose is also limited. Protein and fat is unlimited, and the 20 to 25 grams of carbohydrates allowed per day are taken in the form of green vegetables.
Since its introduction, the Atkins diet has been criticized as unhealthy, although there are no studies to support this criticism.
The Zone
This diet is often lumped into the low-carb bracket, but its creator, Barry Sears, insists it is not low carbohydrates but proper hormone balance that is the key to the Zone diet.
The Zone refers to the proper ratio of carbohydrates, protein, and fat, 40:30:30, which emphasizes a decrease in unhealthy carbohydrates (rather than an increase in protein). Carbohydrates considered unhealthy are the same as those frowned on by the Atkins plan: refined sugar, white flour, and high-fructose corn syrup.
Essential
The glycemic index rates carbohydrates based on their effect on blood sugar levels. Fruit has a low glycemic index number of 55 or below. Candy is considered medium, with a glycemic index of between 55 and 69. Starches have the highest glycemic index at 70 or above. The higher the number, the faster blood glucose levels will rise, which translates to fast, short bursts of energy.
The Zone includes fat based on the belief that fat must be consumed in order to burn fat. The theory is that low-fat diets increase insulin production, which causes the body to store fat. Fat in the Zone diet is mainly unsaturated.
South Beach
This diet, created by Miami cardiologist Arthur Agatston, emphasizes “good carbs” and “good fats.” Carbohydrates with a high glycemic index are thought to create “insulin resistance syndrome,” in which insulin is unable to properly process fats and sugars. By eliminating easily absorbed sugars, as well as saturated fats and trans fats, the risk of heart disease is reduced, and weight loss results.
Paleolithic Diet
This diet revolves around the notion that human genetics have changed little since the Stone Age and that the best foods for you are those you were designed to eat. Anything that can be hunted or gathered, and prepared with minimal cooking, is the mainstay of this diet. It works in a similar manner to the Atkins diet, focusing on meat, fish, eggs, vegetables, fruits, nuts, and seeds.
