Choosing your diet: A new year’s resolution primer

As the deadline for new year’s resolutions approaches, dieting sits on the lips of talk show hosts and at the fingertips of bloggers everywhere. With all the new fads debuting and old favorites that just won’t exit stage left, prospective dieters might have some trouble sorting through the hype. Unique as each weight-loss system surely is, here are a few categories they fall into:

Low-carb: The carbohydrate, once seen as the basis for healthy eating in the vintage USDA food pyramid, is now nutrient non-grata in many a modern diet.

These regimens come in many forms, from the high-fat, high-protein Atkins diet to the more balanced South Beach diet. Atkins’ devotion to dairy, meat and other types of protein at the expense of fruits, vegetables, grains and fiber-rich foods can lead to constipation, heart disease and nutritional deficiencies.

The South Beach diet has been noted for being more healthful and nutrient-friendly, but some sites warn that some of the initial weight lost is just water – and like any diet, it’s difficult to keep up in the long run. 

The workhorses:  Jenny Craig and Weight Watchers are two good examples. These systems have been around for decades, and it’s possibly their no-gimmick style – not prohibiting certain foods, limiting calorie intake and controlling weight long-term – that has helped keep them around.

Some complain that they focus on the bottom line and don’t encourage eating healthier foods – more fiber-rich items, better fats, balanced meals – as much as they should.

Buy my food: Slim-Fast, Nutrisystem and the many “cookie diets” that have sprung up in the wake of Sanford Siegal’s original plan all fall into this category. The food offerings – whether they’re a meal-replacement shake or a civilian MRE – often get mixed reviews, and these perceived limitations on taste and choice might inspire devotees to “cheat” and go foraging for other flavorful fare. 

Drive-by: As I posted earlier, fast-food chains from McDonald's to Taco Bell are trying to market lower calorie, low-fat entrees. Sure, there are plenty of relatively healthful options available on each of these menus. But remember, fast-food joints are the purveyors of hidden-calorie vehicles such as soda. And you can’t eat two boxes of nachos or tack on an order of fries, just because the total number of calories still falls under your daily limit, and still expect to get your daily value of vitamins and minerals.

The trick is to be informed, and not let the drive-through window dictate your eating habits. Wake Forest University Baptist Medical Center provides a comprehensive list of major chains and links to their nutrition labels here.

Crash diet: If it promises you will shed pounds and feel great by the end of the week, don’t do it. The weight you’re losing is likely water and muscle. It throws your system out of whack in the short term, and the results don’t stick in the long term. Plan ahead for that beach body or that 10 -year reunion: eat healthy and exercise.

The key to a healthy weight lies in finding the eating habits (and exercise regimen) that work for you – eat fruits and vegetables, moderate (but don’t cut out) fats and oils, and reduce your portion sizes.
But if you must find a ready-made diet, Frontline has a chart comparing some of the more (in)famous diets out there, and WebMD provides an alphabetical list of more than 60 diet reviews.

P.S. If you’re looking to lose weight, it’s not just about food. Sleep habits, daily activities and other lifestyle habits factor in too. That’s what "Freakonomics" authors Stephen J. Dubner and Steven D. Levitt found back in 2005 when they wrote about a professor who perfected his individualized weight-loss system.

-- Amina Khan

Photo credit: Larry Crowe / Associated Press

Comments

[Julie Poplawski]

The article is missing the most basic, direct and successful diet of all - portion control. This summer studies came out that prove that portion control is directly linked to longer life in primates the, supposition is that portion control is also linked to longer life spans in humans. It's healthy, inexpensive and managable.

I just wrote a book that has been published its 79 pages and helps people succeed with portion control. It is worth checking out if you serious about weight loss - www.fill-your-cup.com.

[Sam]

After you pick a diet, you'll need to figure out a way to sustain the initial enthusiasm from the New Year's resolution. Healthywage, www.healthywage.com is one such solution. It pays you $100 to lose weight in 2010. The money comes from corporate sponsors interested in motivating you to improve your health.

Get healthy, and get paid in 2010

[JC]

Get Ready to Kickstart Your Health in 2010!

Based on research by Neal Barnard, M.D., one of America’s leading health advocates, this TOTALLY FREE program is designed for anyone who wants to explore and experience the health benefits of a vegan diet.

http://support.pcrm.org/site/PageServer?pagename=21day_vegan_kickstart

[Linda Watson]

How about Michael Pollan's super-simple diet: eat real food, mostly plants, not too much? If you want to see how to put this into action on a budget while eating delicious, seasonal food, check out the menus and recipes, plus New Year's resolutions, at CookforGood.com.

[Melanie]

I'm so tired of dieting. This new years I am just going to promise to eat healthy with good portions, exercise and sleep well!

[ashley-weightlosscoach]

One cannot overemphasize the simple importance of eating healthy and short daily breaks of exercise.

[Food Diary]

A good food diary like the free one offered by NutriMirror is as helpful as anything you'll find from one of these "paid" diet services, and it'll put you on track for a lifetime of healthy, balanced nutrition. It's not a diet, it's just a great way to live.

[Carol]

Yes, Linda Watson, that is good advice! Eat real food, not what is processed and packaged.

And EXERCISE!! Make exercise a regular part of your day. Leave the car and walk when you can. Walk with the family after dinner. Play frisbee in the park. Exercise doesn't mean forcing yourself to go to a gym. It means moving, getting that heart rate up. Dance in the living room. Get the endorphins going and you'll feel great!

[Linda Hibbard]

Try wearing wearable weights like “Body Togs” anatomically designed weighted sleeves worn on your arms & legs under your clothes. Put them on in the morning and you literally forget you have them on while increasing your calorie burn, muscle tone & bone density! Weighted vests work great too!

[ranjan]

my age is 24
my main problem is my stomach and my excess weigt
give me a proper diet plan to remove this problem from my life permanently

[Garramy]

And if these choices aren't enough, there are hundreds of other diets out there: http://dietchoices.com/

[Sean]

I'm working off the theory that most diets are really just about eating better quality food in smaller portions. To that end, I'm trying 365 diets this year, if I can find that many. I'm pretty sure I can. I'm blogging about it, so check out www.dietaday.com. At the end of the year, I'll summarize what I found.

[allen]

Looking to lose a few pounds in the new year? If you are looking to jumpstart a healthier you in 2010, miinus.org (http://www.miinus.org) invites you to step on a "Social Scale" (think bathroom scale 2.0), or to create one of your own. The Vancouver-based miinus.org invites you to visit their site, discover a fun way to utilize the web to lose excess weight, and help contribute to the company’s mission of helping the world lose 12 million pounds by 2012.

[Anna]

Something must be said for full-immersion weight loss programs. Completely removing oneself from one’s usual environment (including our fast-paced and convenience-centered culture), gaining new knowledge and creating new habits, and having the support of others can all be invaluable for making sustainable changes and preventing or reversing disease. Addressing the behavioral and stress-management lifestyle components in addition to eating a structured no salt-added, whole foods (grains, beans, fruits and vegetables) plus fish diet can truly inspire long-term health and a better quality of life.

Anna LaBarre, RD, LDN
Rice Diet Program, Durham, NC