Shape weighs the popular diets: from Atkins to The Zone, we tell you which diets work … and which don't

Shape, July, 2004 by Jenna Schnuer

We asked leading weight-loss and nutrition experts for their judgments on five of the best-selling diet books (see "Our Panel" on page 184). What did they conclude? Simply put, that not one of the diets, despite its popularity, offers the ultimate answer for long-term weight loss. On the bright side, however, our experts did find some weight-loss advice you can benefit from and several very tasty recipes (a few of which we've included here). Our panel even added its own advice for long-term weight-loss success: Instead of going full force on any one diet book's plan, personalize it by choosing the bits and pieces that work for you. Be sure to check out the tips we've selected on the pages that follow.

the recipe Combine the marinade ingredients in a large bowl. Add eggplant, toss well, and let stand 1 hour, turning occasionally.

Prepare a medium-hot grill; oil grill; cook eggplant, covered, 5 minutes per side until tender and grill marks appear. Stack and wrap eggplant slices in foil. Set aside. (Or you can broil eggplant slices 6 inches from heat source instead of grilling.)

In a food processor, blend pesto ingredients until a smooth paste forms. Transfer to a bowl and cover entire surface with plastic wrap.

Combine oil, vinegar, salt and pepper in a pie plate (or any dish with a flat bottom and 2 inches of depth); add tomato and turn to coat. To assemble each stack: On a plate, arrange 3 tomato slices in a slightly overlapping triangle. Top with 1 eggplant slice and spread 1/2 tablespoon pesto over eggplant. Top with 1 mozzarella slice. Add another layer of eggplant, pesto and mozzarella. Repeat procedure 3 more times to make 4 stacks, and serve. (The eggplant and the pesto can be prepared up to 8 hours in advance.)

Nutrition Score per serving (1 stack): 370 calories, 79% fat (32 g; 8 g saturated), 8% carbs (7 g), 13% protein (12 g), 3 g fiber, 286 mg calcium, 2 mg iron, 811 mg sodium.

our rating 2

Atkins for Life, by Robert C. Atkins, M.D. (St. Martin's Press, 2003)

the skinny The Atkins for Life program includes four phases--from the restrictive and very low-carb two-week "Induction" phase to the final "Lifetime Maintenance" phase. After Induction--in which you eat primarily high-protein and, often, high-fat foods such as beef, poultry, fish, eggs, cheese and butter--you can add carbs such as berries, nuts and seeds. Whole grains, fruits and sweet potatoes are allowed in limited quantities as the diet progresses.

good advice Some of the behavioral recommendations scattered throughout the book are worth considering. For example: "Shop the perimeter of the grocery store where the unprocessed foods are usually placed. Snacks and other junk foods tend to occupy the center aisles."

bad advice The average carb count during the plan's "Ongoing Weight Loss" phase is about 40-60 grams of carbohydrates per day. That's way below the National Academy of Sciences' Institute of Medicine recommended minimum of 130 carb grams per day.

Our experts were also concerned about the diet's high saturated-fat content (about 285 percent of your RDA, according to the Tufts University Health & Nutrition Letter) and the lack of specific vital nutrients. Atkins is "low in calcium and high in protein, a recipe for bone loss," says Robert Kushner, M.D, who adds that limiting vitamin-packed fruits and vegetables because of their carb content is also a concern.

your chances for weight-loss success You'll lose weight, but maintaining the loss is a different story: Any pounds that do come off may not stay off. Our experts say that drastically cutting carbs is not a good weight-loss--or health--plan. A 2003 study published in the New England Journal of Medicine showed that while at first you may lose weight, after one year, Atkins followers lost no more than dieters on a traditional low-cal diet. The focus of any diet should be on "sustainable eating patterns, not quick-fix solutions--which are just short-term solutions to a long-term problem," says Susan Cummings, M.S., R.D.

our rating 3.5

The South Beach Diet, by Arthur Agatston, M.D. (Rodale, 2003)

the skinny Of the books reviewed here, South Beach received the most kudos from our experts. The second and third phases emphasize fruits and vegetables, healthy fats (nuts, healthy oils, fish), lean protein and whole grains. But the first phase is much too restrictive. Writes Agatston, "For the next 14 days you won't be having any bread, rice, potatoes, pasta or baked goods. No fruit, even."

good advice Our favorite South Beach tip: "If you do go Italian, try and structure the meal the way they do in Italy: in courses, with a modest serving of al dente pasta topped with a healthy tomato sauce, followed by a main course of meat or fish and fresh vegetables."

bad advice Though not as fat-laden as Atkins, the amount of fat--about 30-35 percent of daily calories--is still too high (experts recommend 20-25 percent). Also, the diet relies too much on the glycemic index (GI), which measures the rate at which a carbohydrate is converted to blood sugar (glucose). The argument for shying away from high-GI foods such as bananas, white bread and potatoes is that they make your blood sugar spike and you end up feeling hungry sooner, so you in turn overeat. But the GI measures only individual foods, meaning that it should not be applied to meals. (See box, "The Glycemic Index Diet Books," page 186.)