RATING THE DIET BOOKS.Just about every diet book is jam-packed with what Dr. Atkins calls a "rationale" (along with the testimonials, the "you'll never be hungry again" promises, and the obligatory obligatory /ob·lig·a·to·ry/ (ob-lig´ah-tor?e) obligate. obligatory unavoidable; something that is bound to occur. "why this diet works when all others failed" chapter). Many rationales are irrelevant because they don't do the obvious: test the author's diet against a "control" diet to see if one enables people to lose more weight ... and keep it off. Without a control group, studies are worthless. "I can make anyone lose 20 pounds just by bringing them into our research center for a few weeks," says Tufts University Tufts University, main campus at Medford, Mass.; coeducational; chartered 1852 by Universalists as a college for men. It became a university in 1955. Jackson College, formerly a coordinate undergraduate college for women, merged with the College of Liberal Arts in researcher Susan Roberts. On these pages we ignore the "rationales" and instead size up the diets. Because the "unacceptable" diets often give no serving sizes, our numbers may grossly underestimate their fat and sat fat levels (see Note). UNACCEPTABLE Dr. Atkins' New Diet Revolution by Robert Atkins, M.D. Claim: Only carbs make you fat. Strict limits on carbs enable the body to burn fat. What you eat: Meats, poultry, seafood, eggs, cheese, butter, cream, oil, nuts, some (non-starchy) vegetables, artificial sweeteners artificial sweetener: see sweetener, artificial. . Calories: 1,800 Fat: 110 g (55%) Sat Fat: 36 g (18%) Protein: 135 g (30%) Carbs: 60 g(*) (15%) Fiber: 10 g(*) Comments: * Too high in saturated fat saturated fat, any solid fat that is an ester of glycerol and a saturated fatty acid. The molecules of a saturated fat have only single bonds between carbon atoms; if double bonds are present in the fatty acid portion of the molecule, the fat is said to be . * Low in fruits and whole grains. * Low in calcium and fiber. * May cause bad breath and constipation constipation, infrequent or difficult passage of feces. Constipation may be caused by the lack of adequate roughage or fluid in the diet, prolonged physical inactivity, certain drugs, or emotional disturbance. . * Our numbers average the induction, weight-loss, and maintenance diets. Sugar Busters The Sugar Busters diet is a low-carbohydrate diet focused on eliminating foods containing refined carbohydrates such as refined sugar, white flour, and white rice, as well as naturally-occurring carbohydrates rating high on the glycemic index such as potatoes and carrots. ! by H.L. Steward, M.C. Bethea, S.S. Andrews, and L.A. Balart Claim: Refined carbs cause obesity by raising blood sugar. What you eat: No sugars, white flour, carrots, corn, or beets. Calories: 1,600 Fat: 70 g(*) (40%) Sat Fat: 20 g(*) (10%) Protein:100 g (25%) Carbs: 140 g (35%) Fiber: 20 g Comments: * Advice is inconsistent. The book recommends limiting sat fat, but its list of "acceptable" foods includes cream, butter, cheese, milk, lamb, pork, and "lean" beef (which is often fatty). * Daily menus range from 7 to 44 grams of saturated fat. * Restricts or excludes some healthy foods like carrots and bananas ba·nan·as adj. Slang Crazy: "That's the horrible thing when you're bananas . * Low in calcium. Protein Power by Michael R. Eades, M.D., and Mary Dan Eades, M.D. Claim: Limiting carbs lowers insulin, and insulin causes obesity. What you eat: Same as Atkins (meats, poultry, seafood, eggs, cheese, butter, cream, oil, nuts, artificial sweeteners), but with more fruits and vegetables. Calories: 1,700 Fat: 105 g(*) (60%) Sat Fat: 34 g(*) (18%) Protein: 110 g (25%) Carbs: 70 g (15%) Fiber: 20 g Comments: * Too high in saturated fat. * Restricts some healthy foods (like whole grains and beans). * Low in calcium. The Carbohydrate Addict's Diet by Dr. Rachael F. Heller and Dr. Richard F. Heller Claim: If you're a carbohydrate addict Any individual who habitually uses any narcotic drug so as to endanger the public morals, health, safety, or welfare, or who is so drawn to the use of such narcotic drugs as to have lost the power of self-control with reference to his or her drug use. , carbs boost insulin, which causes weight gain. What you eat: Meat, poultry, seafood, oils, butter, margarine margarine, manufactured substitute for butter. It consists of a blend of vegetable oils or meat fats (or a combination of both) mixed with milk and salt. It was developed in the late 1860s by the French chemist Hippolyte Mège-Mouries in a contest sponsored by , eggs, cheese, cream, selected vegetables selected vegetables, n a proprietary mixture of herbs and freeze-dried vegetables marketed as a nutritional supplement and adjunct for treating various health concerns, especially cancer and AIDS. . Calories, etc., can't be calculated because one daily "reward meal" can contain any foods. Comments: * Advice is inconsistent. Recipes are too high in sat fat ... unless you use optional ingredients, some of which ("lean bacon") don't exist. (Which readers are the fatty ingredients for?) * Another inconsistency in·con·sis·ten·cy n. pl. in·con·sis·ten·cies 1. The state or quality of being inconsistent. 2. Something inconsistent: many inconsistencies in your proposal. : The book recommends two cups of vegetables in every non-reward meal, but most sample meals and recipes have less or none. ACCEPTABLE The Zone by Barry Sears, Ph.D. Claim: The correct ratio of carbs to protein to fat (40:30:30) promotes weight loss (and health) because it keeps insulin levels in "The Zone." What you eat: Low-fat protein (like chicken breast, fish, or cottage cheese cottage cheese a soft, uncured cheese made from soured skim milk; most of the lactose is removed with the whey. Used in low-residue diets for dogs and cats. ) the size of your palm, and fruits and vegetables on the rest of the plate, with a small amount of olive or canola oil Noun 1. canola oil - vegetable oil made from rapeseed; it is high in monounsaturated fatty acids canola vegetable oil, oil - any of a group of liquid edible fats that are obtained from plants . Calories: 1,000 Fat: 30 g (30%) Sat Fat: 8 g (8%) Protein: 70 g (30%) Carbs: 115 g (45%) Fiber: 20 g Comments: * Low calorie calorie, abbr. cal, unit of heat energy in the metric system. The measurement of heat is called calorimetry. The calorie, or gram calorie, is the quantity of heat required to raise the temperature of 1 gram of pure water 1°C;. density and reasonably healthy (low in sat fat, with ample fruits and vegetables). * Low in whole grains and calcium. The Pritikin Principle by Robert Pritikin Claim: Cutting calorie density is the key to weight loss. What you eat: Fruits, vegetables, pasta, oatmeal, soups, salads, low-fat dairy; limited amounts of low-fat poultry, seafood, meat. Few fatty foods. Limited dry foods (crackers, popcorn, pretzels, etc.). Calories: 1,500 Fat: 15 g (9%) Sat Fat: 3 g (1 %) Protein: 95 g (25%) Carbs: 265 g (70%) Fiber: 40 g Comments: * Low calorie density and healthy (low in sat fat, ample fruits and vegetables). * Restricts some healthy foods like seafood and low-fat poultry. * Low in calcium. * If your triglycerides Triglycerides Fatty compounds synthesized from carbohydrates during the process of digestion and stored in the body's adipose (fat) tissues. High levels of triglycerides in the blood are associated with insulin resistance. are high (above 200), cut back on carbs and add more unsaturated fats unsaturated fat: see saturated fat. . Dieting with the Duchess by Sarah, Duchess of York Sarah, Duchess of York (born Sarah Margaret Ferguson, 15 October 1959) is the former wife of Prince Andrew, Duke of York, fourth in line to the British throne. She is a former member of the British Royal Family and the mother of Princess Beatrice and Princess Eugenie, who , and Weight Watchers Claim: Dieters choose foods within their "point" budget. (Points are based on a food's calorie, fat, and fiber content.) What you eat: Low-fat dairy, poultry, meat, seafood; fruits, vegetables, bread, pasta, cereals. Calories: 1,400 Fat: 30 g (20%) Sat Fat: 10 g (6%) Protein: 90 g (25%) Carbs: 190 g (55%) Fiber 25 g Comments: * Low calorie density and healthy (low in sat fat, ample fruits and vegetables). * If your triglycerides are high (above 200), cut back on carbs and add more unsaturated fats. Choose to Lose by Dr. Ron Goor and Nancy Goor Claim: Cutting fat is key to weight loss. You choose how to spend your fat budget. What you eat: Low-fat dairy, poultry, meat, seafood; fruits, vegetables, bread, pasta, cereals. Calories: 2,200 Fat: 20 g (8%) Sat Fat: 5 g (2%) Protein: 115 g (20%) Carbs: 410 g (75%) Fiber: 50 g Comments: * Low calorie density and healthy (low in sat fat, ample fruits and vegetables). * If your triglycerides are high (above 200), cut back on carbs and add more unsaturated fats. Volumetrics by Barbara Rolls, Ph.D., and Robert A. Barnett Claim: Cutting calorie density is the key to weight loss. What you eat: Fruits, vegetables, pasta, oatmeal, soups, salads; low-fat poultry, seafood, meats, dairy. Few fatty foods. Limited dry foods (crackers, popcorn, pretzels, etc.). Calories: 1,700 Fat: 40 g (20%) Sat Fat: 12 g (6%) Protein: 95 g (20%) Carbs: 260 g (60%) Fiber: 35 g Comments: * Low calorie density and healthy (low in sat fat, ample fruits and vegetables). Eat More, Weigh Less by Dean Ornish Dean Michael Ornish (born July 16, 1953) is president and founder of the nonprofit Preventive Medicine Research Institute in Sausalito, California, as well as Clinical Professor of Medicine at the University of California, San Francisco. , M.D. Claim: If you eat fat-free, healthy foods, you can feel full and still lose weight. What you eat: Vegetables, fruits, whole grains, beans, limited non-fat dairy (yogurt yogurt: see fermented milk. yogurt Semisolid, fermented, often flavoured milk food. Yogurt is known and consumed in almost all parts of the world. , cottage cheese), egg whites. Calories: 1,500 Fat: 10 g (6%) Sat Fat: 2 g (1%) Protein: 60 g (15%) Carbs: 290 g (80%) Fiber: 40 g Comments: * Low calorie density and healthy (low in sat fat, ample fruits and vegetables). * Restricts healthy foods like seafood and low-fat poultry and dairy. * Low in calcium. * If your triglycerides are high (above 200), cut back on carbs and add more unsaturated fats. Note about our numbers: We calculated (rounded) numbers by averaging three to five days' worth of menus from each book. (If a number is marked with an (*), you could get 50 percent more or less than the average on any given day.) When a book gave no serving sizes, we used its recipes to estimate portions or used (very modest) portions recommended by the U.S. Department of Agriculture. We also omitted ingredients (like butter) if they were optional. The percentages of calories from fat, carbs, and protein may not add up to 100 due to rounding. If you want to compare the books' numbers to official recommendations, the government's Daily Values are 65 grams of fat, 20 grams of saturated fat, and 25 grams of fiber. There are no DVs for carbohydrates or protein. Numbers calculated by Ingrid Van Tuinen and Jackie Adriano. |
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