South Beach Diet
CLAIMS: Cutting "bad" carbohydrates lowers cholesterol and insulin levels, which helps protect the heart, reduces food cravings and leads to weight loss (3.6 to 5.9 kilograms after the first two weeks), then desired weight maintenance.
WHAT'S ON THE MENU: "Good" carbohydrates (most vegetables, healthier breads, whole grain foods and most fruits and beans) and good fats (lean meat, healthy oils, low-fat cheese and other dairy products). Nixed: refined grains, sweets, juice and potatoes, as well as fatty meats and full-fat cheeses.
THE SCIENCE: Consuming "good" carbohydrates combined with a higher protein intake provides longer, more-even energy and a sense of being full longer. It is logical that weight loss results because you eat less.
PLUS: Teaches you about healthy food choices. Forces you to spend time choosing recipes that include low-GI foods, and when you do, you value meals more. Emphasis on health-promoting omega-3 fatty acids.
PLUS: For some people, preparing food is too time-consuming (most prepackaged foods have a high GI). Perpetuates "good" and "bad" food labels. Some food staples, such as potatoes, are discouraged.
CAVEAT: None.
Weight Watchers
CLAIMS: Healthy weight-loss program based on a point system in which every food has a value and the dieter has a daily point allowance. Members pay for membership, program materials and weekly meetings.
WHAT'S ON THE MENU: Encourages low-calorie and low-fat foods. No foods are forbidden. Dieters are only restricted in the number of points.
THE SCIENCE: Paying more attention to food and eating choices and portion size leads to weight loss.
PLUS: The program helps you lose weight while teaching you healthy lifestyle habits. Provides for flexibility and a variety of food as well as individual control. Helps people change their eating habits. Weekly meetings provide a huge amount of support. Good focus on activity. Website offers recipes, meal plans and other incentives.
PLUS: For some people, cost ($39.95 sign-up fee, then $21.95 per month, with payment plans available). It won't work for nonjoiners. For some, weight loss, about one kilogram per week on average, is not fast enough (this is actually healthy weight loss).
CAVEAT: Weight Watchers itself screens out people who shouldn't be in the program, such as those at a healthy weight.
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