Confused Much?
There seems to be thousands of diet fads or the technical term “Diet Programs/Plans.”
And although the most popular ones are known to deliver a % of satisfactory results… One size does not fit all! And the results are temporary, 80 – 90% of those that are successful gain all their weight with additional pounds back! Why… Because it’s a diet program… Not a permanent weight loss program! The mind and body soon grow tired of exhausting routines added for a specific goal that may or may not be effective in their lives. It’s easier to fantasize about an outcome than it is to work hard towards something that delivers extremely slow or no results. It’s like using the gym to lose weight, by the time you start seeing measurable results, you’re burnt out, you quit and then you return to your original weight & size, and again, in most cases people gain even more than they had before their failed attempt.
So, let’s explore nine of the popular “Diet Programs/Plans” on the market today. Drum roll please!
The Keto Diet
The Keto Diet (Risk: Increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid (a risk factor for gout) There is a great deal of self-control required to follow the keto diet. It requires planning meals, tracking carbs/fat and shopping. The top challenge is the cost of ingredients, special foods, and supplies.
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Concept: A low-carb, high-fat diet that involves drastically restricting carbs and replacing them with fats. Reducing carbs and depriving the body of glucose leads to ketosis, a metabolic state in which the body breaks down stored fat into ketones for energy instead of glucose.
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Pros: Increase satiety and decrease the levels of hunger-stimulating hormones, leading to fat loss. May also lead to lower blood cholesterol levels, blood pressure, and blood sugar
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Cons: High restrictions of foods can cause nutritional deficiencies. Health risks include flu-like symptoms, bad breath, constipation, irritability, and trouble sleeping, liver disease, heart damage, kidney stones, gout, and osteoporosis.
The Atkins Diet
Risk: A high protein of a low-carbohydrate diet could lead to hyperuricemia (leading to joint pain and gout) Hypercalcuria, kidney stones, hypocalcemia, and osteoporosis, and may cause permanent loss of kidney function.
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Concept: Previous plan, high-protein, high-fat, low-carbohydrate. Current plan, lean protein, leafy greens, vegetables, nuts, fruits, and whole grains.
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Pros: Monounsaturated and polyunsaturated fats emphasized over saturated and trans fats. Allows "good carbs" instead of severely restricting all carbs. Such as, fiber, vitamins, and minerals that were once lacking in this diet.
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Cons: 2007 Atkins diet ranked at the bottom. It’s considered dangerous (need to be under doctors care) with temporary weight loss results.
The Pritikin Principle
The Pritikin Principle (Risk: high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and various cancers. Suggested meal plans proven to cause obesity & multiple heath issues.)
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Concept: Very low-fat, high-carbohydrate eating plan; theory of eating low-fat, low-calorie, plant-based foods to promote weight loss and improve or prevent heart disease. Revised: Low calorie counting diet plan.
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Pros: Consuming foods that are low-calorie dense aids in weight loss.
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Cons: Severe fat restrictions. American Heart association recommends 25-35% fat calories, this diet plan on encourages 10%. Research shows that Omega 3 fats protects your heart. Following a very low-fat diet and consuming an excess amount of carbohydrates can cause health problems.
The Zone Diet
The Zone Diet (Risk: High protein diet may cause complication to kidney disease clients and contribute to other health issues.)
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Concept: High-protein, low-carbohydrate, fat-controlled eating plan, including fruits and vegetables and portion control. Recommends an intake of 40% of calories from carbohydrates, 30% from protein, and 30% from fats (40-30-30).
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Pros: Promotes eating a balance of each nutrient, without severely restricting calories; calorie restriction will help you lose weight.
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Cons: Health implications of carbohydrates and protein are controversial; carbs look like the enemy while protein look to be the key to weight loss and good health. This diet can be difficult to stick with long-term, so weight regain can be an issue.
The South Beach Diet
The South Beach Diet (Risk: Glycemic index meal plans are full of dangers inaccuracies, compromising essential vitamins and minerals. Which can potentially cause cardiac arrest, renal problems and bone and liver abnormalities. High protein intake complicates kidney functionality and strips too much calcium from the body… Nor do their plan promote exercise which is just as important as eating & resting.)
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Concept: High-protein, low-carbohydrate, and fat-controlled diet. "Remove bad fats and bad carbohydrates."
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Pros: Consistent mealtimes, healthy snacks and desserts, and water. Useful for those who need guidance on what to eat.
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Cons: you will lose weight if you follow this plan. Weight loss can only occur when you consume fewer calories than your body needs. The first phase in this three-phase plan needs avoiding. It is not ideal to follow this plan for an extended period. It tends to be more discouraging than motivating.
The Ornish Diet
Eat More weigh Less: The Ornish Diet (Risk: Low in healthy fats, vitamins & minerals and can increase risk of nutritional deficiencies.)
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Concept: Eat more, weigh less. Reverse heart disease by consuming a high-fiber, low-fat, vegetarian diet with limited amounts of dairy foods. Consume primarily complex carbohydrates (vegetables, fruit, and whole grains), low total fat primarily from omega-3 fatty acids and limited in saturated fat, and low sugar.
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Pros: Research does support the health benefits of this diet, and you will lose weight if you stick with the plan.
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Cons: The primary con to this diet is that it can be extremely limited and difficult for people to follow. The average fat intake is only 6% of your total calories, which is lower than the recommended 20% to 35%. Meat removed from the plan; Cutting out an entire food group may be too much of a restriction to maintain over the long term. High fiber intake may also pose a problem initially. This diet does have the research to support it, but it may need modifications to make it work for you.
Jenny Craig
Jenny Craig (Risk: Malnutrition, dehydration, constipation & slowed metabolism.)
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Concept: Portion control and calorie counting
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Pros: You’ll lose weight if you continue to eat the food provided for you. No guesswork of the % of calories you consume; nutritionally balanced, and quick and easy to prepare.
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Cons: Does not work for everyone. Regain weight after they discontinue the plan; grow tired of prepackaged meals. Unprofessional consultants, untrained therapists, non-registered dietitians, or exercise physiologists.
NutriSystem Advance
NutriSystem Advance (Risk: Meal plans are highly concentrated in processed foods which can lead to various health issues, complicate current ones, and encourage unhealthy snack choices. Can lead to metabolic syndrome & cause overeating)
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Concept: Low glycemic index, high-fiber, and high-protein diet, prepackaged meals and exercise video.
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Pros: Addresses weight loss and maintenance; diet, physical activity, and behavior. Prepackaged foods can provide the appropriate number of calories. Portion sizes tailored to your specific needs. Online access and community support.
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Cons: Prepackaged meals soon become unfavorable, create the sense of being on a diet, disrupt social events that involve food, and contain the artificial sweeteners Sucralose and Acesulfame K. Controversial labels “good carbs, bad carbs” … glycemic index is not a guaranteed tool for weight loss management.
Weight Watchers
Weight Watchers (Risk: Maintaining proper nutrition, vitamin deficiency, undernourishment, fatigue, and slowed metabolism.)
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Concept: Weight loss & maintenance; Points calculator of calories, fat, and fiber. Weekly allowance in indulging in unhealthy foods. Energy density foods, high and low, determine which for a healthy balance (calorie counting).
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Pros: Online support, in person meetings and weigh-ins; Balance diet, exercise, and behavior changes. Provided information on maintaining a healthy diet.
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Cons: No trained experts, all consultants are former members who are incapable of providing professional psychological guidance. Pressured to weigh-in each week, the expectations on clients to lose weight every week, meetings aren’t set to address a clients failure to lose weight and does not necessarily fit your lifestyle and needs.
As you can see, all these diet’ fads primarily follow one another, especially with restrictions, calorie counting, portion control and prepackaging. And another similarity, they all fail long-term, leaving their clients to gain their weight back but now, including financial difficulty, frustration & depression.
Naturally Well Done
Naturally Well Done do not suggest restrictions but we do encourage “Eliminations, so you’ll see the term “Eliminating” multiple times throughout the program. We inform you of how certain foods interact with the body and leave the choice with you. Remember this is your lifestyle change, therefore, you are always in control. However, please note that portion control is important, especially when it comes to stomach shrinking and prep cooking. Although prep cooking is not necessary, it can be a useful tool (for some particularly important) for keeping you on task and maintaining your portion control. But what is important overall to see this plan to success is YOU! Changing how YOU view & think of food, approach food, and how you decide on which foods to eat while incorporating natural exercises into your daily routine. (Note: Remember that one of the primary successes for weight loss is to burn more calories than you take in and that’s easily achieved with Naturally Well Done).
Diet fad pricing for permanent weight loss can be deceiving, and it's important to be aware of the potential costs before signing up for any program. 85% of popular diet plans charge exorbitant fees for a short-term solution that doesn't guarantee lasting results.
On the other hand, Naturally Well Done's pricing plan offers a comprehensive, sustainable approach to permanent weight loss at an affordable price. Our program helps you develop a sustainable personalized nutrition guide and encourages an active lifestyle that will see the weight fall off effortlessly. With Naturally Well Done, you don't need to worry about hidden costs or long-term unrealistic commitments—it's one plan, one price, one healthy happy life!