High carb? Low Carb? High Protein? Low Fat? Which diet should I choose?
Aug 07 '01 (Updated Apr 25 '02)
The Bottom Line There is not one diet that is perfect for everyone. Choose a plan that fits your eating style and includes enjoyable foods.
With so many diet programs on the market today it is hard to tell which one, if any, will actually help you lose weight. In this article I hope to give you the information you need to judge a program and determine if it is right for you.
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LIFESTYLE EVALUATION
What can you live with?
Before choosing a diet program, honestly answer the following questions. When you pick a program, try not to deviate too far from your preferred lifestyle.
How many meals do you like to eat per day?
Do you plan on eating at restaurants a lot?
What kinds of foods do you prefer (i.e. carb, protein)?
Are you willing to substitute shakes for real food?
How much are you willing to exercise?
How much extra money can you spare (above current food costs) for special foods, gym memberships, etc.?
What are your weak points?
Consider your cravings, work or family commitments, or other factors that might conflict with your goals. Plan for them, and work out solutions ahead of time. You can't expect success if you only stick to the diet when there are no inconveniences.
More importantly - What are your strong points?
Healthy habits are as hard to break as unhealthy ones. It is hard enough to fix your bad habits, don't add stress by attempting to undo everything you do right!
Maybe you like fresh fruit for dessert, or you like exercising at night. Don't drop these habits for a diet that doesn't allow desserts, or an exercise program that requires morning workouts. Your energy should be focused on changing whatever it is that you are doing wrong, not wasted on messing up good habits.
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NOW, ON TO CHOOSING A PROGRAM
Your diet plan must control calories
The only way to lose weight is to eat the proper number of calories. You will not lower your weight magically by changing the amount of carbohydrates, protein or fat that you eat. These changes only work if they inadvertently result in a lower calorie intake.
Calories can be controlled in several ways. You can always count calories, but that is difficult and very few people prefer this method. Many diets control the number of servings and portion sizes, while others use point systems. These are all effective ways of controlling calories.
Avoid any diet that offers an unlimited amount of food. There is no calorie control so weight loss is unlikely.
High carb? Low Carb? High Protein? Low Fat? Tell me which is best!
You were expecting an answer, weren't you? The truth is, macronutrient breakdown (amount of carbs, fat, and protein) matters a lot less than most people think. Pick whichever one appeals to you the most, but watch out for common problems:
High Carb - There are not usually a lot of problems with high carb diets. Just don't be too afraid of fat, and eat foods high in iron and calcium. Eat a variety of healthy foods. Make sure that you are allowed sufficient calories (a rough estimate - 1600 cals is good for an average sized adult, 1200 is the absolute lowest you should go unless you are being monitored by a physician.)
Low Carb - Carbs are an important energy source, so these diets are not the best choice if you want to start exercising. These diets tend to be swimming with saturated fat and deficient in nutrients. Low carb diets restrict the amount of fruits and vegetables you can eat, even though many of these foods contain phytochemicals that are known to reduce the risk of disease (not to mention the vitamins, minerals, and fiber you will be cutting out of your diet). If you decide to go low-carb, look for a diet that allows you to eat a sufficient amount of low carb vegetables and fruits, and contain 'healthy' fats like fish and nuts.
High Protein - Most high protein fad diets are also low carb, so see the warnings about low carb diets. Higher protein diets that are moderate in fats and carbohydrates can be a healthy alternative to the low carb craze. People who lift weights will find they get better results if they follow a higher protein diet.
A FEW RECOMMENDED DIETS
You want a flexible plan that includes normal foods or You like a lot of support:
Go with Weight Watchers. They have a few plans, and one should fit your needs. They provide excellent support and networking with other dieters.
Their Points plan allows you to be flexible about your eating patterns. They offer prepackaged food for convenience, or you can incorporate homecooked food and restaurant meals. This is probably the easiest diet to stick with long term.
You are willing to exercise your butt off (literally)
You are the perfect candidate for Body For Life. You will follow a high protein, moderate fat diet. You are allowed a substantial amount of food, but you make up for it with regular cardio and weightlifting exercise. You can expect your body to improve more rapidly than most weight loss programs but you must be able to maintain your motivation to workout. This is the healthiest program in my opinion, due to the focus on exercise. It is also one of the few high-protein diets that doesn't prime you for a heart attack.
You want to go low-carb
The Carbohydrate Addicts diet will allow you three square meals a day, including lean meats and low-carb vegetables. If you are prone to cravings, you can satisfy them at your daily reward meal.
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WHY YOU SHOULD ADD EXERCISE TO YOUR WEIGHT LOSS PROGRAM
If you diet and do not exercise, you will lose muscle along with the fat. When you lose muscle, you lower your metabolism (and that's the last thing you need if you are already overweight.)
Aerobic exercise will burn calories and help you maintain your metabolism by reducing muscle loss. You do not need to follow a strenuous, bouncy aerobic routine - feel free to walk, swim, or do whatever exercise you are comfortable with. High impact exercises are not be the best idea for obese individuals - it adds stress to joints that are already stressed by the extra weight.
Weight training will burn less calories per session, but it will increase your muscle mass. This in turn increases your metabolism. Weight training is often suitable for heavy adults, who may feel physically uncomfortable or out of place when doing aerobics. You may be pleased to find that you are stronger than your thinner counterparts.
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