Mackie Shilstone / East Jefferson General Hospital Fitness & Nutrition Expert
There are thousands of diets vying for our attention and claiming to help people lose weight, but the question is which is the healthiest, safest and has the most positive impact.
This top was the subject of the Jan. 4 issue of U.S. News and World Report. Recently, there was also a report in the Sunday New York Times Magazine, which discussed what it took to successfully keep weight off. The article referenced The National Weight Control Registry, which is a group of 10,000 individuals who have successfully kept their weight off once lost.
It was quite evident that the choice of weight loss diet was somewhat irrelevant to the success at getting the weight off. More importantly, success was based on a reduced calorie intake and increased exercise to almost 60-90 minutes per day.
The U.S. News diet selection committee was looking for more than just weigh loss to be considered a successful diet. I have made my own selection from their list of criteria, although I agree with their first four selections. U.S. News used a panel of experts to rank 25 major diets.
Here are the criteria used, with several of mine added:
Nutritious
Safe
Effective for weight loss
Positive impact against diabetes and heart disease
Easy to follow
Readily available to public
Government or University Research supported
With those criteria in mind, here are my top 5 overall diets:
DASH Diet (Dietary Approach to Stop Hypertension)
www.dashdiet.org
Endorsed by National Heart, Lung and Blood Institute
Emphasis on nutrients like potassium, calcium and fiber
Emphasis on fruits, veggies, lean protein and low fat dairy
Sodium under 2300 mg per day (1500 mg for people older than 51 or those with a history of hypertension)
2. TLC (Therapeutic Lifestyle Change) Diet
National Institutes of Health Cholesterol Education Program
Endorsed by the American Heart Association
Key is to cut saturated fat to under 7 % of calories
No more than 200 mg of cholesterol
Target daily calorie level of 2,500 (men), 1,800 (women) to lower bad cholesterol
Target daily calorie level of 1,600 (men), 1,200 (women) to shed pounds
3. Mayo Clinic Diet
Mayoclinic.com
Does not count calories
Healthy breakfast
Fruits, vegetables, whole grains, healthy fats
30 minutes of daily exercise
Emphasis on making food, activity, and goal diaries
Minimal processed foods
4. Mediterranean Diet
Based on Harvard University research
Emphasizes the Mediterranean Pyramid - fruits, veggies, whole grains, beans, nuts, legumes, olive oil
Fish and seafood on a regular basis
Poultry and eggs in moderate amounts
Dairy products - low fat cheese and yogurt in low to moderate amounts
Red meat on special occasions in low to moderate amounts
Olive oil is principal source of fat
Top it off with a splash of red wine
5. Volumetrics
Pioneered at Penn State University
Food is divided into 4 categories: very low, low, medium, high density foods (density meaning caloric impact)
Heavy in categories 1 & 2, watch portions in 3, and keep choices to a minimum in 4
How you follow Volumetrics is up to you
Foods high in water play a big role since it increases weight of food but not calories
For more health information, visit mackieshilstone.com.
