Rating The Diet Books

Nutrition Action Healthletter, May, 2000 by Ingrid Van Tuinen, Jakie Adriano

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 "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 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.

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.

* Low in fruits and whole grains.

* Low in calcium and fiber.

* May cause bad breath and constipation.

* Our numbers average the induction, weight-loss, and maintenance diets.

Sugar Busters! 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.

* 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, carbs boost insulin, which causes weight gain.

What you eat: Meat, poultry, seafood, oils, butter, margarine, eggs, cheese, cream, selected vegetables. 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: 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) the size of your palm, and fruits and vegetables on the rest of the plate, with a small amount of olive or canola oil.

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 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 are high (above 200), cut back on carbs and add more unsaturated fats.

Dieting with the Duchess by Sarah, Duchess of York, 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).