So you think you've tried every diet under the sun, until you
overhear a conversation at work or enquire about a colleague’s odd lunch
selection, when you discover a diet that you've not tried yet but
they're raving about it. So before you throw in the towel and ditch
that last attempt to drop a dress size or two, see whether you've
tackled these Top 10 diet plans. We bring you the low down on what's
best for each plan, what's involved and you can decide which diet plan
is best suited to you. Don't worry of you try one and fall off the
bandwagon, just pick another and see how you go. One plan doesn't suit
all so don't be afraid to do something that's right for you.
1) Slimming World
Slimming World’s weight loss plan encourages you to swap
high-fat foods for low-fat foods that are naturally filling. You choose
your food from a list of low-fat foods they call 'Free Foods', such as
fruit, vegetables, pasta, potatoes, rice, lean meat, fish and eggs,
which you can eat in unlimited amounts. There’s no calorie counting, no
foods are banned and you’re still allowed the occasional treat. You can
get support from fellow slimmers at weekly group
meetings and follow an exercise plan to become gradually more active. The plan is designed to help you lose about 1lb to 2lb a week.
Pros:
- No foods are banned so meals offer balance and variety and are
family-friendly. The portion size from each food group will vary
depending which plan you follow. The 'Body Magic' booklet they provide
gives ideas to help you raise your activity levels. Meeting as a group can provide valuable support.
Cons:
- Slimming World doesn’t educate you about calories. Without
having learned about calories and portion sizes, you may struggle to
keep the weight off in the long term when you come off the programme. To
find your nearest Slimming World group or to find out more visit
Slimming World
2) Weight Watchers
The WeightWatchers plan is based on the ProPoints system,
which gives a value to foods and drink based on protein, carbs, fat and
fibre content. It is essentially a calorie-controlled diet where you get
a personal daily ProPoints allowance, which you can use how you like.
There’s no limit on the amount of fruit and most veg you can eat. You
also get a weekly ProPoints safety net in case you go over your
allowance, and an individual exercise plan. The weekly meetings and
confidential weigh-ins provide support and extra motivation to encourage
long-term behaviour change. The plan is designed to help you lose up to
2lb a week.
Pros:
- No foods are banned so you can eat and drink what you want
providing you stick to your points allowance. The ProPoints system is
easier to follow for some than calorie-counting and less restrictive
than other plans. This is because it introduces a safety net of points,
which can be saved up for a special occasion, such as a night out, a
small amount of alcohol or treats.
Cons:
- When you begin, working out the points system can be just
as time consuming as simply counting calories. Some people feel
pressured into purchasing WeightWatchers branded foods. To find out more
visit Weight Watchers
3) LighterLife
The LighterLife weight loss plans combine a very
low-calorie meal-replacement diet with weekly counselling. With
LighterLife Total, for people with a BMI of 30 or more, you eat four
'food packs' a day, consisting of shakes, soups, mousses or bars, and no
conventional food. LighterLife Lite, for those with a BMI of 25-30,
involves eating three food packs a day plus one meal from a list of
approved foods. You stay on the plans until you reach your target
weight. The meal plans can lead to very rapid weight loss and you’re
advised to see your GP before starting. How long you stay on the diet
depends on how much weight you have to lose.
Pros:
- The counselling can help you understand your relationship
with food, so hopefully you can make lasting changes to keep the weight
off for good. With the meal replacements, there’s no weighing or
measuring, so it’s a hassle-free approach to weight loss.
Cons:
- Initial side effects of the diet can include bad breath, a
dry mouth, tiredness, dizziness, insomnia, nausea and constipation from
cutting down on carbs and fibre. Surviving on a strict diet of shakes
and soups and other meal replacements isn’t much fun and can feel
socially isolating. For more information visit www.lighterlife.com
4) Rosemary Conley
Rosemary Conley’s Diet and Fitness plans combine a low-fat,
low-GI diet with regular exercise. You can follow her recipes or buy
from her range of calorie-controlled ready meals and snacks. You’re
encouraged to eat food with 5% or less fat, with the exception of oily
fish, porridge oats and lean meat. A
network
of local Rosemary Conley clubs offers weekly exercise classes, support
and motivation. You learn about calorie counting and portion size, which
can help you sustain your weight loss beyond the programme. The diet is
designed to help you lose a stone in seven weeks. How long you stay on
the plan depends on your weight loss goal.
Pros:
- The programme is based around calories, with a focus on
cutting fat. The 'portion pots', which are used to measure foods such as
rice, cereal, pasta and baked beans, teach you about portion control.
Physical activity is an integral part of the weight loss plan, with
exercise sessions suitable for all ages, sizes and abilities offered at
their weekly classes with trained leaders.
Cons:
- Some low-fat products aren't necessarily more healthy
because they can still be high in sugar and calories. It is unrealistic
to expect people to go out with their portion pots and, therefore,
portion control may be more tricky away from the home. www.rosemaryconleyonline.com
5) Atkins
The Atkins diet is a low-carb, high-protein weight loss
programme. You start with a low-carb diet designed for rapid weight
loss. This lasts at least two weeks depending on your weight loss goal.
During this phase, you’re on a protein, fat and very low-carb diet,
including meat, seafood, eggs, cheese, some veg, butter and oils. In
contrast to the Dukan diet, Atkins allows unlimited fat and some veg,
such as peppers, cucumber and iceberg lettuce, during phase one. During
the next three phases, the weight loss is likely to be more gradual, and
regular exercise is encouraged. More carbs, fruit and veg are
introduced to your diet with the aim of working out what your ideal carb
intake is to maintain a healthy weight for life. Phase one is designed
to help you lose up to 15lb in two weeks, reducing to 2lb to 3lb during
phase two.
Pros:
- You can lose weight very quickly, which can be motivating.
The diet also encourages people to cut out most processed carbs and
alcohol. With its diet of red meat, butter, cream, cheese and
mayonnaise, it’s one of the few diets out there that appeals to men.
You lose the fat on your tummy, tush, hips and elsewhere, all without
hunger
Cons:
- Initial side effects can include bad breath, a dry mouth,
tiredness, dizziness, insomnia, nausea and constipation from cutting out
carbs and fibre. The high intake of saturated fat may increase your
risk of heart disease and there are concerns that a lack of fruit, veg
and dairy products and a high protein intake may affect bone and kidney
health in the long term. Visit www.atkins.com/Home.aspx
6) The Fast diet – (5-2 diet)
The 5:2 diet is based on a principle known as intermittent
fasting (IF) – where you eat normally at certain times and then fast
during other times. The 5:2 diet is relatively straightforward – you eat
normally five days a week, and fast on the other two days. A 600
calorie diet could consist of a slice of ham and two scrambled eggs for
breakfast and then some grilled fish and vegetable for your evening
meal. And of course nothing but water, black coffee and /or green tea to
drink.
Pros:
Champions of the 5:2 diet claim that other than helping
people lose weight, 5:2 diet can bring other significant health
benefits, including:
- increased life-span
- improved cognitive function and protection against conditions such as dementia and Alzheimer’s disease
- protection from disease
However the body of evidence about 5:2 diet and
intermittent fasting is limited when compared to other types of weight
loss techniques.
Cons:
Despite its increasing popularity, there is a great deal of uncertainty about IF with significant gaps in the evidence.
For example, it is unclear:
- what pattern of IF is the most effective in improving
health outcomes – 5:2, alternative day fasting, or something else
entirely different
- what is the optimal calorie consumption during the fasting
days – the 5:2 diet recommends 500 calories for women and 600 for men,
but these recommendations seem arbitrary without clear evidence to
support them
- how sustainable is IF in the long-term – would most people
be willing to stick with the plan for the rest of their lives? Visit
www.thefastdiet.co.uk
7) Cambridge Diet
The Cambridge Weight Plans are based around buying and
eating a range of meal-replacement products with the promise of rapid
weight loss. There are six
flexible
diet plans ranging from 415kcal to 1,500kcal or more a day, depending
on your weight loss goal. There is also a long-term weight management
programme. The bars, soups, porridges and shakes can be used as your
sole source of nutrition or together with low-calorie regular meals.
While on the programme, you receive advice and support on healthy eating
and exercise from a Cambridge adviser.
Pros:
- Many people on very low-calorie diets (VLCDs) find the
weight loss to be sudden and quite dramatic. The meal replacements are
all nutritionally balanced so you're likely to be getting all the
vitamins and minerals you need albeit not from real food.
Cons:
- Initial side effects can include bad breath, a dry mouth,
tiredness, dizziness, insomnia, nausea and constipation from cutting
down on carbs and fibre. The hardest part of the plan is sticking to it.
Giving up normal meals and swapping them for a snack bar or a shake can
be boring and feel socially isolating. This isn’t a plan you can stick
to in the long term. Visit www.cambridgeweightplan.com
8) The Dukan diet
A low-carbohydrate (carb), high-protein diet. There’s no
limit to how much you can eat during the plan’s four phases, providing
you stick to the rules of the plan. During phase one, you’re on a strict
lean protein diet. This is based on a list of 72 reasonably low-fat
protein-rich foods, such as chicken, turkey, eggs, fish and fat-free
dairy. This is for an average of five days to achieve quick weight loss.
Carbs are off limits except for a small amount of oat bran. Unlike the
Atkins diet, Dukan’s phase one bans vegetables and seriously restricts
fat. The next three phases of the plan see the gradual introduction of
some fruit, veg and carbs and eventually all foods. The aim is gradual
weight loss of up to 2lb a week and to promote long-term weight
management. There’s no time limit to the final phase, which involves
having a protein-only day once a week and taking regular exercise.
Pros:
- You can lose weight very quickly, which can be motivating.
It’s a very strict and prescriptive diet and some people like that. It’s
easy to follow. You don’t need to weigh food or count calories. Apart
from keeping to low-fat, low-salt and high-protein foods, there’s no
restriction on how much you can eat during your first two weeks.
Cons:
- At the start of the diet you may experience side effects
such as bad breath, a dry mouth, tiredness, dizziness, insomnia and
nausea from cutting out carbs. The lack of wholegrains, fruit and veg in
the early stages of the diet could cause problems such as constipation.
Visit www.dukandiet.co.uk
9) The Slim-Fast diet
A low-calorie meal replacement plan for people with a BMI
of 25 and over. It uses Slim-Fast’s range of products. The plan
recommends three snacks a day from an extensive list, including crisps
and chocolate, two meal replacement shakes or bars and one regular meal,
taken from a list of recipes on the Slim-Fast website. You can stay on
the diet for as long as you want depending on your weight loss goal.
Once reached, you’re advised to have one meal replacement shake a day,
up to two low-fat snacks and two healthy meals. The plan is designed to
help you lose about 1lb to 2lb a week and you can follow the diet for as
long as you want.
Pros:
- Meal-replacement diets can be effective at helping some
people to lose weight and keep it off. The plan is convenient as the
products take the guesswork out of portion control and calorie counting.
No foods are forbidden although you are encouraged to eat lean protein,
fruit and vegetables.
Cons:
- On their own, meal-replacement diets do little to educate
people about their eating habits and change their behaviour. There’s a
risk of putting the weight back on again once you stop using the
products. You may find it hard to get your 5 a day of fruit and veg
without careful planning. Visit www.slimfast.co.uk
10) Jenny Craig diet
The Jenny Craig programme has three main features:
one-to-one support, a meal delivery service and tailored exercise plans.
The weekly, personalised telephone consultations provide advice,
motivation and support. The diet adviser assesses your reasons for
gaining weight and, over the course of the programme, helps you to
change your behaviour. The meals and snacks are packed into single-sized
portions to suit your weight-loss needs. You need to add certain fresh
fruits, veg and low-fat dairy products. The programme is designed to
help you lose between 1lb and 2lb a week until you reach your target
weight.
Pros:
- All the meals, including snacks, are calorie-counted,
portion-controlled and delivered to your door. You eat real food,
receive telephone support and learn about portion size, calories and
exercise, which can all help you make healthier choices beyond the
programme.
Cons:
- The meals don’t contain fruit, veg or dairy, which will be
an additional expense. This isn’t an approach that you can stick to in
the long term so it’s vital to learn how to prepare or choose healthy
food yourself rather than relying on someone else. Visit
www.jennycraig.com
