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Fact Files : Diet Comparison

The Diet	Dr. Atkins
The Creator	Dr. Robert Atkins, MD
The Plan	A 4 phase eating plan that involves restricting carbohydrates, and recommends abundant amounts of protein and fat. Approximately 50% Fat, 30% PRO, and 5-15% carbohydrates
The Science	We burn carbohydrates before fat, if we restrict carbs our body will start to burn its own fat for energy = ketosis = weight loss.
Potential Short & Long Term Problems	Short Term Low energy levels and irritability due to lack of carbohydrates Constipation due to lack of dietary fibre and fluid losses Bad breath due to production of ketones – chemicals produced when carbohydrate intake is low and fat is used for energy Ketosis – ketones become toxic to the body and cause headache, nausea and hyperventilation Long Term Nutritional deficiencies due to limited food choices Reduced metabolic rate – due to a decrease in muscle, making weight control more difficult Bowel disease and colon cancer from prolonged constipation Heart disease – due to high saturated fat intake Kidney problems – due to very high protein intake Osteoporosis as calcium absorption is affected

The Diet	South Beach
The Creator	Dr. Arthur Agaston, MD
The Plan	A 3 phase plan that involves eating the “right” carbohydrates and promotes avoidance of refined carbohydrates like sugar/white flour. In the 1st phase of the plan carbohydrates are very restricted and it promotes lean meats, seafood, olive oil & canola oil.
The Science	Eating more protein, healthy fats and fewer carbohydrates causes less hunger cravings and insulin in blood.
Potential Short & Long Term Problems	Some nutritionists feel that the weight lost in beginning can be drastic and result in loss of a lot of water in the body. On the other hand, many nutritionists support this diet as being healthy and suggest drinking lots of water to replace what is lost.

The Diet	The Zone
The Creator	Dr. Barry Sears, MD
The Plan	This plan involves eating a certain ratio of carbohydrates, fats, and protein at every meal i.e. 40% carbohydrates, 30% fat and 30% PRO.
The Science	Similar to plans above in that eating more fat and protein will reduce food cravings and lead to weight loss through burning fat not carbohydrates.
Potential Short & Long Term Problems	Constant measuring of portions and calculating calories could be tedious. Possible vitamin and mineral deficiencies in long run.

The Diet	Macro-biotic
The Creator	Numerous authors of Macrobiotic books
The Plan	Oriental style vegetarian diet. Approximate guidelines: 30% veges, 10% brothy soup, 10% beans and sea veges, 50% whole grains. Occasional added seafood, nuts, fruit
The Science	Belief that a low fat, high fiber diet using fresh ingredients will cause weight loss and become a dietary pattern for life.
Potential Short & Long Term Problems	Limited food choices may cause nutritional deficiencies such as iron, vitamin D to name a few. Food preparation can be time consuming.

The Diet	Raw Foods
The Creator	Paul Nison; Juliano Brotman and Ericka Lekert
The Plan	Eating only vegetarian foods in their raw, preferably organic, uncooked state without chemicals or preservatives.
The Science	Cooking kills enzymes and nutrients in our food causing our bodies to use its own enzymes to digest the food we eat. (Anything cooked higher then about 118 degrees) The idea, therefore, is that raw foods give optimal nutrition.
Potential Short & Long Term Problems	Limited food choices may cause deficiencies in vitamin B12, D to name a few. May be difficult to stick with due to limited food choices. Possibly too low in healthy fats/PRO.

The Diet	Eat Right for your Blood Type
The Creator	Dr. Peter D’Adamo, ND
The Plan	Depending on your blood type – you follow a set diet based on what your ancestors ate i.e. "O" blood types should consume high PRO/Fat. "A"bloods types should consume high majority of food as carbohydrates. While "B"or "AB" can consume a variety of carbohydrates, fats, and PRO.
The Science	Belief blood types evolved in order of o, A, B and AB. Therefore types O, A, ate certain foods in historically such as primarily meat or grain. Then B, AB developed later and were able to eat both meat and vegetables or a varied diet.
Potential Short & Long Term Problems	Hasn’t been under much scientific study and does not cite research to support evolutionary claims about nutrition. Again, nutrient deficiencies may develop due to dietary imbalance and avoidance of certain foods if followed long term.

The Diet	Dr. Phil
The Creator	Dr. Phillip McGraw, PhD
The Plan	A cognitively based diet plan following several outlined tips for success. Meal plans include carbohydrates, vegies, lean meats and healthy fats and allows fruit
The Science	Through pre-planned meals/menus in his book, Dr. Phil explains why “high-response” foods are good and “low response” foods are bad. Uses behaviour modification in addition to diet for weight control.
Potential Short & Long Term Problems	Weight loss pills that are promoted are questionable and very expensive. Nutritionists suggest he has just recycled well-used weight plans from the past.

The Diet	Sugar Busters
The Creator	H. Leighton Steward; Morrison C. Bethea, MD; Sam S. Andrews, MD; Luis A. Balart, MD
The Plan	A plan that’s similar to The Zone but calls for 40% Fat, 30% PRO and 30% carbohydrates. Elimination of sugars is key to this diet.
The Science	Through choosing healthy carbohydrates, fats and protein and eliminating all sources of insulin increasing sugars out of our diet will cause weight reduction.
Potential Short & Long Term Problems	Short Term Low energy levels and irritability due to lack of carbohydrates Constipation due to lack of dietary fibre and fluid losses Bad breath due to production of ketones – chemicals produced when carbohydrate intake is low and fat is used for energy Ketosis – ketones become toxic to the body and cause headache, nausea and hyperventilation Long Term Nutritional deficiencies due to limited food choices Reduced metabolic rate – due to a decrease in muscle, making weight control more difficult Bowel disease and colon cancer from prolonged constipation Heart disease – due to high saturated fat intake Kidney problems – due to very high protein intake Osteoporosis as calcium absorption is affected

The Diet	Dr. Ornish
The Creator	Dr. Dean Ornish, MD
The Plan	This plan is a low fat, plant-based diet of fruits, vegies, whole grains, beans, soy in natural forms. 10% of total calories can come from fat. Excludes all cooking oils (except canola) and most animal products.
The Science	This plan was originally developed to reverse heart disease, but has been adapted for those who don’t have heart disease. Based on the theory that low fat diets and lots of healthy carbohydrates will cause weight reduction.
Potential Short & Long Term Problems	Does allow white sugar and white flour. Limiting animal products may cause deficiency in Vit B12, Vit D, calcium, and more. Not enough healthy PRO and fats may leave gaps in nutritional needs.

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