Choosing a Diet Plan

What it is: “Retrains” you to commit to a sensible diet consisting of healthy, ordinary food (nothing expressly forbidden), exercise and a positive attitude. Cornerstone is weekly meetings and weigh-ins, stressing moral support and self-monitoring.

What you eat: Dieters choose the “Winning Points” plan, which assigns point values to foods and then allots a certain number of points to be eaten over the week; or the “Core” plan, based on eating specified foods. Dietary restrictions can be accommodated. Both plans are built around Weight Watchers Healthy Eating Guidelines.

Pros: Group support, emphasis on healthy lifestyle, and wide options for food choices; no packaged foods to buy.

Cons: Group approach isn’t for everyone; may be cost-prohibitive.

Fact sheet from Northwestern University ; Review by Web MD 

What it is: Customers sign up for program at local outlet; receive 28-day menus and vacuum-sealed prepared meals. 15-minute weekly consultations required with Jenny Craig counselor.

What you eat: Jenny Craig packaged meals, snacks and supplements, plus additional fruits, veggies and nonfat dairy foods per the 28-day menu

Pros: A lot of support – 24/7 phone and online support, weekly meetings. Encourages portion control; minimal meal preparation good for busy people.

Cons: Expensive; eating packaged meals does not teach members how to eat on their own.

Fact sheet from Northwestern University ; Review by Web MD

What it is: Based on concept of “energy density”. No foods are forbidden, but emphasis is on eating lots of food that has low caloric value and highly filling nature.

What you eat: Non-starchy veggies, nonfat dairy, low-sodium soup broths. Foods with a high water or fiber content like certain veggies and fruits are praised for their highly filling nature. High-density foods like nuts, oils, cookies and high-fat foods can be eaten, but in moderation.

Pros: Sensible, low-fat diet that doesn’t let you get hungry. Nutritionists say it “makes a lot of sense”.

Cons: Could be problematic for overeaters. Also, hunger isn’t the only reason people eat – doesn’t address social/emotional issues.

Fact sheet from Northwestern University ; Review by Web MD

What it is: Based on theory that meal replacement (with Slim Fast products) helps people lose weight.

What you eat: Replace two meals with Slim-Fast shakes or meal bars; eat a healthy dinner. Also offers a line of snack foods, soups, etc. No calorie counting or forbidden foods, but control portions and follow suggestions in meal plan.

Pros: Meal plans and products help keep you on track; flexible; products provide balanced nutrition. Very structured.

Cons: If you don’t like the Slim-Fast products, you’re out of luck. High long-term dropout rate implies it’s hard to stick with this diet.

Fact sheet from Northwestern University; Review by Web MD

What it is: Follows a diet that is 30% protein, 30% fat, and 40% carbohydrates.

What you eat: Instead of limiting calories, eat percentages of food from specific food groups. Small amount of protein at every meal, and snacks should contain either large amounts of “favorable” carbs or smaller amounts of “unfavorable” carbs (rice, bagels, bananas, fruit juice). Keep to 40-30-30 ratio. Certain foods should be avoided as they release glucose quickly.

Pros: Easy to follow – just keep to 40-30-30 ratio at any and every meal. (Although this does require good math skills!)

Cons: Many nutritionists refute Sears’ “science”. Too much restriction on carbs.

Fact sheet from Northwestern University; Review by Web MD

What it is: Gradual weight reduction plan, through eating high fiber, lower caloric density foods. Eating three meals plus 1-2 snacks daily also helps regulate blood sugar and insulin while lowering serum cholesterol levels. Also emphasizes exercise, stress management and group support.

What you eat: Plant-based, low fat, vegetarian foods; some lean animal products. No red meat, butter, or processed foods.

Pros: Great for overall health; focused on healthier eating instead of calorie counting.

Cons: Restrictive; many Westerners will find following a low-fat, mostly vegetarian diet for life too difficult.

Fact sheet from Northwestern University; Review by Web MD

What it is: Low-carb, high-protein diet like Atkins, but allows low-glycemic carbs and focuses on “good” fats.

What you eat: Initially bans all carbohydrates, then reintroduces limited carbs including fruit and starchy veggies, in small quantities. Diet for life keeps carbs restricted.

Pros: Focuses on diet for life and stresses maintenance. No calorie counting or measuring.

Cons: VERY restrictive; nutritionists caution diet may be deficient in fiber and calcium.

Fact sheet from Northwestern University; Review by Web MD

What it is: Based on belief that sugar and carbohydrates make you fat. Eating high-protein, high-fat, low-carb diet puts body into ketosis, a condition that promotes breakdown of body fat for fuel, and keeps you full.

What you eat: High-protein, high fat foods – meat, fish, eggs, cheese, nuts. EXTREMELY limited carbs; even fruits and whole grains are severely limited.

Pros: Dieters don’t get hungry as large amounts of “allowed” foods can be consumed.

Cons: Deficient in vitamins, fiber and phytonutrients, as veggies and fruits are restricted. Ketosis can cause uncomfortable side effects. High-protein and high-fat content can lead to many health problems.

Fact sheet from Northwestern University; Review by Web MD