How does the Mediterranean Diet work?

The Mediterranean Diet is not so much a weight loss “program” as a new and healthier approach to eating. This diet does not count calories, and instead follows the Mediterranean style of eating. This includes using healthy fats, avoiding processed foods and eating according to a Mediterranean “food pyramid”. Though this diet does not count calories, you are expected to keep food intake at a reasonable level and a key component of the diet is taking plenty of exercise. Reasonable healthy eating combined with exercise results in weight loss.

What can you eat on the Mediterranean Diet?

This diet allows you to eat a wide variety of (you guessed it) Mediterranean-style foods. The focus is on healthy and fresh (rather than processed) foods like vegetables, whole grains,varied types of fish, chicken, olive oils, dairy products, and nuts. Fats are acceptable provided they are healthy fats such as canola or olive oils. Dieters can also drink modest quantities of red wine, also known to have some heart health benefits.

Pros and Cons of the Mediterranean Diet

The Good:

Since you prepare nearly all of the food yourself, it is quite simple to keep track of your fat and cholesterol intake. Also, the foods allowable in the Mediterranean diet are very filling and don’t leave you suffering from hunger pangs. As well as losing weight and becoming fitter through exercise, side benefits include a lowered risk of heart disease, Alzheimer’s disease, diabetes and certain cancers. This is also a diet suitable for the whole family and is a long-term diet for maintaining weight loss as well as improving health.

The Bad:

While it is certainly a good thing to eat “good fats” as opposed to saturated fats, too much of anything can be unhealthy for you. Since this diet offers a lot of flexibility, the less-disciplined may eat too much of the healthy fats. You will also have to educate yourself about healthy fats and food types.

What is the cost of the Mediterranean Diet?

There is no cost unless you choose to invest in a book about the Mediterranean diet. Your grocery budget should stay about the same. The higher cost of certain European-style food items will be offset by the low cost of fruits, vegetables, pasta and so on.

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How does Weight Watchers work?

The Weight Watchers weight loss program is a points-based system. Each food item is worth a certain number of “points”, and plan followers can consume a certain number of points in a day. The points system is used instead of the more traditional calorie-counting method, and on the whole points are easier for people to calculate than calories. The Weight Watchers program includes smart methods to head off of binges and dieters attend regular Weight Watchers meetings, online or in person at a meeting in their area, to help them stay on track.

What foods can I eat with Weight Watchers?

You have a choice. The Weight Watchers plan incorporates almost every food you can cook at home. Pre-packaged Weight Watchers brand foods, marked with their points value, are also an option. They are available in most major supermarkets.

Pros and Cons of the Weight Watchers program

The Good:

Having regular meetings (either online or in person) helps dieters stay on track, and requires a degree of accountability which really helps many people. Weight Watchers is an easy plan to follow, and incorporates a wide variety of familiar and ordinary foods. Unlike the Jenny Craig diet, there is no obligation to use pre-packaged Weight Watchers foods.

The Bad:

Weight Watchers can get expensive with a fee for meetings, and if you choose to use the Weight Watchers packaged foods, the total cost really skyrockets. The points system can be effective for weight loss, however it may not be the most ideal way to eat a well-balanced diet since you can use points in flexible ways. For instance, you could use them all on desserts!

How much does Weight Watchers cost?

There is a one-time registration fee of $20 plus a weekly membership/meeting fee of $13.00. (Prices may vary slightly in your area.) Discounts are available if you pre-pay several weeks or months in advance, working out to less per week.

A subscription to Weight Watchers Online costs a one-time sign-up fee of $29.95 plus a monthly fee of $16.95. Again, discounts are available.

The cost of Weight Watchers point-valued foods varies. They are available in supermarkets with some items available only at meetings. Alternatively, you can control costs by cooking your own meals using Weight Watchers recipes.

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How does the Zone Diet Work?

The Zone Diet relies on a specific formula of 30% fat, 30% protein and 40% carbs in each meal or snack, to produce a steady fat loss. This is also referred to by the Zone Diet as a “1-2-3 system” where one gram of fat can be eaten for every two grams of protein and three grams of carbs. Apparently, these ratios stem from the latest dietary recommendations by the Joslin Diabetes Research Center at Harvard Medical School. They are reputed to balance hormones in a way that makes you feel less hungry even though you are consuming fewer calories. Although the focus is on eating according to the 1-2-3 system, not calorie counting, women should consume about 1,100 to 1,200 calories and men 1,400 to 1,600 calories a day. Zone dieters are also expected to exercise for 30 minutes six days of the week. Although the concept is very similar to the low-carb Atkins Diet, carbohydrates are not as restricted and there are no phases with the Zone Diet – you start as you mean to go on.

What foods can I eat on the Zone Diet?

You can eat just about anything so long as any proteins are low-fat, carbohydrates are “good” carbs, and fats are “healthy fats”. For example skinless chicken or turkey, tofu and fish for “low-fat protein”; fruits, vegetables and whole grains for “good” carbs; olive, fish and almond oils for “healthy” fats. To get the ratios righ is said to be as simple as taking a palm-sized piece of protein, adding twice the quantity of carbohydrates and a small quantity of fats.

Alternatively, you can have freshly-prepared Zone Diet meals and snacks delivered to your home. They can be ordered by telephone or online, and delivery services cover just about everywhere in the contiguous U.S.

How much weight will I lose?

The Zone Diet aims for fast weight loss. On average, Zone dieters can expect to lose 8lbs to 10lbs a month.

Pros and Cons of the Zone Diet

The Good:

The Zone diet is generally quite well balanced, and allows for all the major nutrients needed. Thanks to the carefully crafted balance of foods, most users see a surge in energy levels, and even see some anti-aging benefits from the many antioxidants they eat. Although it is similar to the low-carb Atkins Diet, carbohydrates are not as restricted as they are with Atkins. Convenience ranks high if you are able to have Zone meals delivered to your home.

The Bad:

While the Zone does give a generally well balanced diet, it does tend to overlook some essentials. For instance, calcium from dairy-based sources as well as grains may be too limited. As with other low carb diets, users often find it difficult to stick to “bad carb” restrictions over a long period of time (e.g. limited pasta, cereal, bread). If ordering meals for home delivery cost may be another drawback, at about $25 to $50 a day. If preparing your own meals, you will also need to go through a learning process to perfect the protein/carb/fat ratios and find time to include 30 minutes of exercise in every day. Finally, while some scientists and dietary experts agree with the claimed benefits and optimum nutritional values of the Zone Diet, others do not.

How much does the Zone Diet cost?

The book – The Zone: A Dietary Road Map to Lose Weight Permanently – has a list price of $25.00. Zone Diet membership (sign-up through the website) is $52 a quarter, equivalent to $4 a week. Other costs are optional – home delivered freshly-cooked meals or Zone Bars and other foods ordered through the webiste.

The bottom line: Is the Zone Diet good or bad?

It’s easy to see why the Zone Diet is reportedly popular with celebrities. A large bank balance for ordering home-delivered fresh meals or a personal chef to make sense of the 1-2-3 system, plus a home gym for 30 minutes daily exercise, will make it easy to follow. For more ordinary folk, the Zone Diet may be too much of a challenge in terms of time spent learning, time exercising, time preparing meals to exact ratios, and having to tolerate limited quantities of “bad” carbohydrates for some time.

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How does the Atkins Diet work?

The Atkins diet program features four phases that can be tailored to individuals. In all phases, plan followers avoid “bad carbs” (e.g. sugar, white flour) and eat low quantities of “good carbs” (e.g. whole grains, fibrous fruits). The theory behind this is that with fewer carbs to burn, the body burns fat as fuel instead – a process known as “ketosis”. This is also the theory behind the Zone Diet. Atkins dieters are also expected to engage in moderate but regular activity, to accelerate the benefits and help maintain weight loss. Ideally, the later and easiest phase of the diet becomes a permanent lifestyle change. There is no calorie counting involved – the diet works solely through the types of foods eaten, not how much. The Atkins website provides members with full access to the plan and other diet tools.

What foods can I eat on the Atkins Diet?

You can eat quite a diversity of foods on the Atkins Diet so long as they include the bare minimum (if that) of bad carbs and only very limited quantities of good carbs. The good news is that apart from this, you can eat pretty much what you like, including foods that are off limits in most other diets – for instance, butter, mayo, cheese, red meat. Atkins own bars and shakes are also available.

How much weight will I lose with the Atkins Diet?

The Atkins Diet is designed to achieve significant and fairly rapid weight loss – up to 15 lbs in the first two weeks.

Pros and Cons of the Atkins Diet

The Good:

Atkins does work and it works fast. Most Atkins users are thrilled with the rapid weight loss and find this a good motivator to keep it up, at least for a while. Also, Atkins dieters on this plan especially like that they can indulge in high-fat foods like salad dressing, cheese, and mayo which most diets prohibit. Atkins claims that in addition to weight loss, health benefits include a lowered risk of heart disease, hypertension and diabetes as well as helping in the treatment of epilepsy and obesity in children and adolescents. Excellent information, tools and support are available at the Atkins website and it aims to create a lifestyle change for permanent weight loss.

The Bad:

Atkins is notoriously hard to stay with. Since this low-carb diet eliminates nearly all sugars, it can be pretty restrictive and a challenge over the long-term to stay motivated – a problem also experienced with the low-carb Zone Diet. While Atkins claims many health benefits, these continue to be questioned by health and nutrition experts. In particular, high cholesterol is a serious risk since Atkins encourages consumption of higher fat foods like bacon and cheese with few restrictions. This may in fact increase the risk of heart disease and the development of certain cancers.

How much does the Atkins Diet cost?

You get everything you need to follow the Atkins diet at the Atkins website, with no cost at all to become a member. Food needed for the diet will most likely increase your grocery bill since the Atkins diet allows rich but more expensive foods like red meats, real butter and cheese.

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How does the Volumetrics Diet work?

Volumetrics is designed to pack plenty of food in – but food of the right type. Some foods have a high energy density, packing lots of calories into small un-filling protions (e.g. cookies), while others have a low energy density – just a few calories in a large filling amount. Foods are not divided into good and bad and there is no calorie counting or portion control. Volumetrics simply aims to keep you focused on eating low energy density foods – more or less as much as you like – so that you feel constantly full without having consumed lots of calories, and lose weight in the process. Moderate regular exercise is recommended too.

What foods can I eat on the Volumetrics Diet?

With Volumetrics you can eat your fill of low energy density foods such as non-starchy vegetables, non-fat milk and foods with a high water content such as soups, casseroles, stews and fruit-based desserts. High fiber foods are also recommended. High energy density foods like cookies and candy bars or alcoholic beverages are not “forbidden” but should be eaten sparingly.

How much weight will I lose?

With Volumetrics weight loss is slow and steady – expect to lose about 1 to 2 lbs a week.

Pros and Cons of Volumetrics

The Good:

Volumetrics is very simple. It allows you to prepare your own food and does not require calorie counting or complicated menus. There is plenty of food at all times and it is rare to suffer hunger when on this diet. It also teaches life-long lessons for long term weight control and is an easy diet to follow with other members of the family.

The Bad:

Volumetrics can get boring. Even though you will have enough food to feel full, there is not a great deal of variety and the restricted fat and sugar might make you have some flavor cravings that are hard to overcome. However both these problems can be overcome by becoming more creative in the kitchen, and allowing yourself the occasional treat – they are not forbidden.

How much does Volumetrics cost?

List price for The Volumetrics Eating Plan by Barbara Rolls, PhD, is $15.95.

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How does the South Beach Diet work?

The South Beach diet works in phases – first getting rid of cravings, second into losing weight steadily, and lastly into maintaining weight loss. Limited carbohydrates, lean proteins and limited healthy fats are the focus of this diet. The concept works in unison with the Glycemic Index (GI), an indicator of sugar content. Unlike the Atkins Diet and Zone Diet, which are concerned with grams of carbohydrates, the South Beach Diet goes by the sugar content (GI). Low GI foods are eaten in the early phase with some higher GI foods added in as the diet progresses. Foods are not calorie counted but portion controlled and are prepared at home. The plan is detailed in the book, with many recipes.

What foods can I eat on the South Beach Diet?

In Phase 1 of the South Beach Diet (14 days), foods are strictly limited to controlled portions of lean meats including chicken breasts, beef, turkey as well as fish and shellfish. Controlled amounts of vegetables, nuts, low-fat cheese and eggs can be mixed in. As the diet progresses to Phases 2 and 3, you can start including controlled amounts of refined, starchy, sugary and white-flour based foods such as rice, potatoes, pasta and sweet bakery items. Packaged snack bars, pizzas, wraps and more are available from Kraft’s “South Beach Living” range.

How much weight will I lose?

During the strict 14-day Phase 1 of the South Beach Diet you can expect to lose 8 to 13lb. After this, weight loss typically slows to about 1 to 2lb a week.

Pros and Cons of the South Beach Diet

The Good:

The South Beach Diet can work quickly, especially in the first two phases. The diet does allow the consumption of some good fats and good carbs in later phases, which dieters enjoy. South Beach diet users can prepare their own food for the most part, although packaged options are available.

The Bad:

Since the diet was originally designed to help stop the development of heart disease, it can seem restrictive for those who are just looking for weight loss. The restriction, especially in phase one, can be very hard to endure. Much like the low carb Atkins diet, carbs and sugars are severely limited early on. Many dieters have a hard time with the concept of the glycemic index, which is the core of the diet, finding it difficult to understand.

How much does the South Beach Diet cost?

List price for the book “The South Beach Diet” by Dr. Arthur Agatston is $ 24.95. You may see some added expense in your grocery bill as lean meats and so on are more expensive than cheap carb-rich filler foods. Expenditure on Kraft’s South Beach Living foods is optional.

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Firstly, for those of you not too familiar with how the Jenny Craig diet works, almost all food eaten in the program is in the form of pre-packaged meals, purchased direct from Jenny Craig.

So what’s the Doctors’ verdict – is Jenny Craig good or bad for you?

The answer is a unanimous “good”.

Unlike many diet plans, doctors seem at a loss to find anything negative to say about the Jenny Craig diet plan. There are some areas where dietary experts say the Jenny Craig diet falls short, but what doctors say about Jenny Craig in terms of actual nutrition, health and safety is all good.

There are two good reasons why it should comes as no surprise that doctors give the Jenny Craig diet a clean bill of health, as it were.

• The Jenny Craig diet program is developed with the advice of a medical advisory board made up of certified professionals including medical, nutritional and psychology experts.
• Jenny Craig diet pre-packaged foods match the latest (2005) Federal Dietary Guidelines for nutrition and the U.S. Dept of Agriculture (USDA) “food pyramid” – the visual guide to healthy eating.

They contain:

• 50% to 60% carbohydrate
• 20% to 25% protein
• 20% to 25% fat

So what about the “areas where Jenny Craig falls short” mentioned above?

Though the diet gets an “A” for health and nutrition, some doctors and dietary experts say the Jenny Craig diet plan is not so good when it comes to helping dieters make a permanent change in eating habits.

Jenny Craig may disagree. The diet program has three phases, with the last aimed at teaching dieters how to maintain their new healthy weight and eat healthily.

However, some doctors and experts suggest that eating pre-packaged meals throughout the Jenny Craig program is not a good training ground for independent healthy eating once weight loss goals are achieved.

It’s a good point but hopefully dieters will be inspired to continue eating healthily when they discover how much better they feel from eating food that is good for you, which Jenny Craig food undoubtedly is.

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Jenny Craig is an easy diet to follow, since the foods are already prepared. It’s also a healthy diet – Jenny Craig meals and snacks are well balanced, including all food groups, with calories and fat grams already controlled. This means that although the diet works through calorie and fat-gram control, you don’t have the headache of counting them yourself. It’s all done for you. The ready-made foods in this diet will also work well for busy people who don’t always have time to make sure they are eating the right amount of the right thing. Support provided by Jenny Craig consultants can be valuable if you typically have trouble staying motivated and on track.

The Bad:

The Jenny Craig diet can be very costly in the long term since nearly everything you eat is pre-packaged food. Also, because you are using only ready-prepared snacks and meals, the Jenny Craig diet does not work towards helping dieters learn how to prepare healthy, low-calorie food for themselves. Unlike Weight Watchers where dieters can cook their own meals, it is not a diet that will help you easily make a permanent change to healthy eating and weight control. It is also not suitable as a diet plan that can be easily shared by the rest of the family – the Jenny Craig dieter will be buying and eating different foods from everyone else.
What is the cost of the Jenny Craig Diet?
Jenny Craig meals and snacks are purchased on a weekly basis, with a week’s worth costing around $125 to $140. Jenny Craig say that on average, plan followers spend $1 a day more than they already do on food but if you’re a canny shopper, this “extra” will be higher for you. There is also a membership fee, currently $6 a week using a coupon available at the Jenny Craig website.

Find out what doctors say – is Jenny Craig good or bad for you?

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