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South Beach Diet

Developed by Dr. Arthur Agatston, The South Beach Diet touts itself as teaching dieters to eat the right carbs and the right fats. The diet has three phases. In the first dieter’s banish their bad carb cravings and induce rapid weight loss. In the second phase, some types of carbs are reintroduced and weight loss is slower. The final phase is the “Diet for Life” phase. This is the maintenance diet and will be followed for the rest of the dieter’s life. If at any time the dieter begins to gain unwanted pounds, then he simply goes through the induction and pre-maintenance phases again.

The first phase emphasizes protein from high-quality meat sources with lots of fresh vegetables and salads with real olive oil dressing. Bread, rice, pastas, potatoes, baked goods, soy milk and cheese, yogurt, beets, carrots, corn and all fruit are forbidden in the 14-day induction phase. This includes all candy, cake, ice cream and sugar, plus meats that are cured in sugar or molasses.

The diet encourages three meals a day with a mid-morning and a mid-afternoon snack.
There is also a daily meal plan. This plan includes strict portion control in the induction phase. An example of a daily snack is 20 peanuts. And 30 pistachios is another snack option.

Unlike Atkins, unlimited protein consumption is not advised or allowed on this diet. However, during the later phases of the diet some of the strict portion control does end and dieters are able to eat until satiated.

Some of the forbidden foods can be slowly reintroduced, sometimes in modified form in the second phase of the diet. The second phase lasts until the dieter’s goal weight is reached. However, white flour products, potatoes, corn, carrots, beets and sweet fruits like banana and pineapple are still forbidden.

After dieters reach their ideal weight, they proceed on to their Diet for Life or maintenance diet.

In this phase the forbidden foods are processed foods, white flour products, sweet fruits, and foods with a high glycemic index in general.

During the 14-day induction period, Dr. Agatston predicts a weight loss of between eight and 13 pounds, with belly fat being the first to go. In the second phase dieter should continue to lose 1-2 pounds each week as long as they do not go overboard with the carb reintroduction.

Schwarzbein Principle

Dr. Diana Schwarzbein is the endocrinologist to the stars. The doctor of choice for Suzanne Somers, Larry Hagman and many others, Schwarzbein encourages extensive testing for hormonal imbalances and then suggests various diet and exercise programs and selective hormone replacement to treat any deficiencies.

Dr. Schwarzbein’s diet principles are laid out in The Schwarzbein Principle, her 5-step plan to optimal health.

The first step of the program is Healthy Nutrition and there are ten basic rules:

1. Never skip a meal again
2. Eat real, unprocessed foods
3. Eat balanced meals
4. Choose a protein as the main nutrient in your meal
5. Add some healthy fats
6. Add real carbohydrates
7. Add non-starchy vegetables
8. Eat snacks
9. Eat solid food
10. Drink enough water

The second step of the program is Stress Management:

1. Make downtime a daily practice
2. Put your life in perspective
3. Keep track of stress signals
4. Get enough sleep

Third, avoid all toxic chemicals including:

1. Nicotine
2. Alcohol
3. Refined sugar
4. Artificial sweeteners
5. Illegal drugs
6. MSG, additives & preservatives
7. Fake fats and fat blockers
8. Caffeine
9. Certain prescription drugs

Fourth, practice cardio, resistance and flexibility/relaxing exercises.

And finally, the fifth step to optimal health is taking hormone replacement therapy as needed.

Protein Power Diet

Drs. Michael and Mary Eades, co-authors of The Protein Power LifePlan hold views similar to Audette and also believe that modern health problems are caused by our modern diet that is heavy on grains and processed food. (Notable is that Dr. Michael Eades even wrote the introduction to Audette’s NeanderThin.)

TheEades offer a food pyramid that is the USDA pyramid turned upside down so that proteins form the base, vegetables and fruit form the center and whole grains form the pyramids tip.

In addition to basing your diet on high protein and low grain intake, the Eades also encourage regular exercise and modified regular sunbathing sans sun block to help the body produce needed vitamins and regulate body systems. They also recommend taking a complete multi-vitamin and mineral supplement daily.

Dieters must identify their per meal minimum protein requirements by height, weight and sex. Each meal should include at a minimum that amount of protein and protein should be consumed at each meal. Dieters should eliminate bad fats, which include corn oil, vegetable cooking oils, margarine, vegetable shortening and all partially hydrogenated oils.

The diet can be followed in phases allowing a quick transition to low carb and accelerated weight loss. The first phase is called Intervention and carb intake is limited to 7 to 10 grams per meal. The second phase is called the Transition level and should be adhered to for several months. At this level up to 15 net carb grams are allowed per meal. In the final maintenance phase, up to 30 grams of carb can be consumed with each meal. Additionally, they offer food choices and plans for 3 types of low carb dieters: Purists, Hedonists, and Dilettantes.

Purists are looking to replicate a Paleolithic eating style in the modern world and will rely heavily on animal protein and will avoid all dairy products, alcohol, caffeine, legumes, sugars (except honey), processed food, cereal grains and products that contain them. Additionally, they will eat fresh, organic fruits and veggies and natural meat products or game.

Hedonists are allowed the most dietary leeway. They simply need to consume sufficient protein, keep carbs within set per meal limits, consume plenty of water and good fats and take potassium and magnesium supplements.

The Dilettantes walk the middle road between these two extremes. They continue to avoid wheat, corn, millet, rye and products produced from their flours. Yet they are allowed carbs within the daily guidelines, some natural sugar and organic dairy

NeanderThin Diet

Ray Audette, the author of NeanderThin touts his diet as a way to “Eat like a caveman to achieve a lean, strong, healthy body”. At the tender age of 33, Audette suffered from rheumatoid arthritis and diabetes. After hearing from doctors that his condition was treatable but not curable, Audette decided to undertake nutritional research to find a better cure.

His research led him to adopt a “Paleolithic”, hunter-gatherer diet, like that eaten by our human ancestors before they settled in agrarian societies. Within one week, his blood sugar levels were normal and after one month he had lost 25 pounds, his arthritic pain was relieved and he noticed improved muscle tone.

According to Audette, our Paleolithic ancestors where much healthier and lived longer, healthier lives than our agrarian Neolithic ancestors. He states that Neolithic man was shorter, had poorer dental health and was prone to obesity than Paleolithic man. Women also began to menstruate earlier and have more children closer together causing population increases that further encouraged agrarian lifestyles.

He suggests that modern man should become modern hunter-gathers by eliminating foods that need human intervention to become edible. These foods include milk, grains, beans, potatoes, alcohol and sugar. Grains include all wheat, corn, rice, oats, barley, and rye. He also subscribes to the theory that these carbs produce cravings and warns that if they are consumed they will cause eventual binging.

Audette’s rule of thumb is that if a fruit or vegetable is edible raw without processing, then it is safe in the NeanderThin diet. He explains that many vegetables, like potatoes, are actually poisonous if not properly stored and treated with fungicide. He further encourages eating fruits when they are in season and limiting winter intake of fruit to help the body burn stored fat.

He gives Ten Commandments. Condensed, they are:

Do eat: meats and fish, fruits, vegetables, nuts and seeds, berries
Don’t eat: grains, beans, potatoes, dairy, and sugar.

The Glycemic Index Diet

Written by Rick Gallop, a former President of The Heart and Stroke Foundation of Ontario, The Glycemic Index (GI) Diet claims, “if you can understand a traffic light, you’ll understand this diet”.

Gallop divides food into three groups based on their glycemic index, how fast they cause spikes in blood sugar levels. He separates food into green light, yellow light and red light foods. Glucose is set at a GI level of 100 and all other foods are compared against it. Red light foods should be avoided, yellow light foods are avoided during the initial weight loss phase and eaten occasionally during the ongoing maintenance phase and green light foods should form the basis of your diet throughout.

No special foods need to be purchased. Simply look up where your favorite foods fit in the plan, eat green, sample some yellow and avoid red. Period. Gallop says dieters should expect to lose one to two pounds per week and need not start with a crash diet. While this is a low carb diet it is not as high protein as most of the other diets and encourages dieters to cut fats as well as carbs. He also encourages exercising for 30 minutes each day and eating three balanced meals that include carbs, proteins and fats.

According to Gallop, followers of the GI diet should consider it a lifestyle change that they will adhere to for the rest of their lives, not a diet. It isn’t easy, though. For example consider this “Red Light foods” list and note all of the “good eats”:

Baked beans w/pork
Refried beans
Alcoholic beverages
Regular soft drinks
Bagels
Croissants
Baguettes
Cake
Cookies
Cornbread
English muffins
Hamburger buns
Hot dog buns
Kaiser rolls
Melba toast
Muffins
Doughnuts
Pancakes
Waffles
Pizza
Regular Granola Bars
Stuffing
Tortillas
White bread
Millet
White rice
Instant rice
Rice cakes
Cold Cereals
Cream of Wheat
Granola
Grits
Muesli
Instant oatmeal
Croutons
Ketchup
Mayonnaise
Tartar sauce
Cheese
Chocolate milk
Cottage cheese
Cream
Cream cheese
Ice Cream
Whole/2% milk
Sour Cream
Yogurt
Butter
Coconut oil
Hard Margarine
Lard
Palm oil
Peanut butter
Regular salad dressing
Tropical oils
Vegetable shortening
Cantaloupe
Dates
Honeydew melon
Prunes
Raisins
Watermelon
Canned fruit in syrup
All dried fruit
Applesauce w/sugar
All fruit drinks
Prune juice
Sorbet
Bologna
Bratwurst
Regular eggs
Ground beef with 20% fat
Hamburgers
Hotdogs
Pastrami
Processed meat
Regular bacon
Salami
Sausages
Sushi rolls
All canned pasta
Couscous
Gnocchi
Macaroni and cheese
Noodles
Pasta filled with meat or cheese
Alfredo sauces
Sauces with sugar
Jell-O
Potato Chips
Candy
French Fries

Hampton’s Diet

Dr. Fred Pescatore, a former Associate Medical Director at the Atkins Institute, developed the Hampton’s Diet. This diet is a mix of low carb dieting concepts and the healthiest concepts of the Mediterranean diet. He encourages the liberal consumption of monosaturated fats to aid weight loss and prevent diseases such as cancer, heart disease and diabetes. All of this is laid out in The Hampton’s Diet, published in May of 2004.

His book includes a thirty-day meal plan, gourmet recipes and information about Australian macadamia nut oil, which he encourages dieters to use liberally. He suggests the use of special cold pressed virgin olive oil if you cannot afford the macadamia nut oil that he considers to be the best for your health.

There are a liberal number of recipes but most of them use expensive ingredients and are quite gourmet-style. World-class chefs and restaurant owners contributed many of the book’s recipes to their own successful low carb creations enjoyed by customers worldwide.

Because of Dr. Pescatore’s affiliation with Dr. Atkins, his diet is heavily influenced by the Atkins diet. The main points of difference seem to be more of an emphasis on fruits and vegetables, the use of healthier fats like macadamia nut oil and the suggestion that all skin and fat be trimmed from meat prior to cooking.

This plan has a lot of the same features as Atkins, but features tasty recipes and 30-day meal plans and more than 100 recipes.

Carbohydrate Addict’s Diet

Husband and wife scientist team Drs. Rachael and Richard Heller introduced the term “Carbohydrate Addict” in their 1993 book The Carbohydrates Addict’s Diet. The idea is that some people are addicted to carbohydrates just like alcoholics are addicted to alcohol and drug addicts are addicted to drugs. This addiction causes strong cravings, insulin resistance and weight gain.

Dr. Rachael Heller developed the diet to eliminate her own obesity and had maintained her dramatic weight loss for more than twenty years by the time the first book was written. The Heller’s believe that insulin imbalance caused by carbohydrates causes the body to crave more food and interferes with serotonin release that would signal that the body is full. This leads to overeating and weight gain.

The Heller’s recommend that the carb addict should limit his or her carb intake to a “reward meal”, eat three times per day and avoid snacks until the person is out of the weight loss phase of the diet.

In addition to the diet plan, the Hellers also cover psychological triggers that can cause carb addicts to binge on carbs and gain weight. They encourage dieters to identify personal emotional triggers and how to avoid these triggers to help lose weight.

One of the most important theories of this diet is that being overweight is not the fault of the obese person. Why? Because the person’s biology and the addictive power of carbohydrates is working against them.

Like all other low carb plans, the Hellers recommend that processed foods and many types of sugar should be avoided. However, they also state that some starchy carbs should be eaten with reward meals if desired so that the dieter will be more likely to stick with the diet for the long-term.

The Heller’s believe that carb addiction is treated over the long-term with good nutrition and proper diet, but it is never cured and carb addicts must be vigilant to prevent future weight gain and carb

Atkins Diet

Perhaps the most widely known of all low carb diets is the Atkins diet. Created by Dr. Robert Atkins in the 1970s the Atkins diet is considered by some to be the most extreme low carb diet plan.

Dr. Atkins believed that nearly all obesity is caused by overactive insulin production and not by overeating. He believed that overeating could be caused by carbohydrate addiction and that most overweight people actually ate less than their slim counterparts. However, they crave and eat carbohydrate, which raises their insulin levels and suppresses fat burning.

Dr. Atkins is a proponent of ketogenic fat burning, which is achieved by eating fewer than 40 grams of carbohydrate each day. He advises his followers to buy testing strips so that they can measure the amount of ketones in their urine daily to confirm that they are in a constant state of ketosis. He also recommends the use of dietary supplements to help balance nutrition and the bodies systems.

The Atkins Diet is divided into four stages: the Induction diet, the Ongoing Weight Loss diet, the Pre-Maintenance diet, and finally the Lifetime Maintenance diet.

The Induction diet is very strict as far as carb elimination (20 grams or less per day), but generous in the allowance of fat and protein. It should be noted that low starch vegetables are the recommended source of carbs. This phase of the diet lasts 14 days and is followed by the Ongoing Weight Loss diet (OWL).

The OWL phase allows for the reintroduction of certain good carbs but the levels are kept below 40 grams a day. Dieters stay on OWL until they reach their ideal weight. Once the ideal weight is reached dieters transition into the Pre-Maintenance diet, where they experiment with reintroducing certain good carbs until they discover their carb tolerance level (the total carb grams they can consume in a day and not gain weight).

When dieters understand how much carb they can consume and they maintain their ideal weight, they will enter Lifetime Maintenance. Here they will continue to avoid sugar, processed foods, white flour and hydrogenated fat/oils.

The Atkins diet offers a number of approved foods and there are Atkins stores in many areas that sell diet compatible products.