Better Health & Living: Article: The Perfect Diet for You

Issue: January 2007

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The Perfect Diet for You

Find a plan that will work: 7 Secrets from 2 top Docs

by Marianne McGinnis

Published in food+nutrition •eating_right •weight_loss | 0 Comments, Talk about this article »

Even if you’re gung-ho about shedding pounds, knowing where to start is complicated. Every weight-loss program, book, or Web site promises that its diet is the golden key to success. And while friends and family are eager to share their opinions, they aren’t exactly objective either. Some are fanatical about the wonders of Atkins or South Beach, while others rave about Weight Watchers. So who’s right?

A recent review of more than 70 weight-loss studies revealed that to some extent, they all are. “Any reasonable weight-loss program—low-fat plans, high-protein diets, counting calories, or points—works in the short term,” says Christy Tangney, Ph.D., lead author of the study review and associate professor of clinical nutrition at Rush University Medical Center in Chicago. The trick is to find a program that fits your lifestyle, food preferences, and budget, she says.

Losing the weight is just the first part of the equation, though. Once it’s gone, you need to keep it off, and maintaining may be even harder than losing. “Research finds that around 50 percent of dieters who lose weight regain it three to five years later,” says Holly Wyatt, M.D., assistant professor of medicine at the University of Colorado.

Dr. Wyatt is part of a team of weight-loss experts at the National Weight Control Registry, an online project started 12 years ago by researchers at Brown University in Rhode Island and the University of Colorado to track more than 5,000 people who’ve successfully lost 30 pounds or more. “What we’ve learned from those who’ve maintained weight loss, long term, is that success is more likely if you have a far-reaching plan for healthier living—not just a short-term diet,” she says.

To achieve lasting success, Dr. Wyatt and Dr. Tangney suggest a combination of realistic, short-term tactics that will get the weight off, plus long-term strategies to keep you slim for the long haul. Here’s what they recommend.

Short Term: Choose Your Diet

One size does not fit all. Investigate various plans before starting any diet, says Dr. Tangney. If you’re a vegetarian, you may want to browse the South Beach menu at the bookstore before you buy; there are a lot of meat and cheese dishes in this popular plan. Not sure if you’ll be able to stick with the point system at Weight Watchers? Visit a meeting and examine their guidelines before signing on. Maybe you’d like a support group but don’t have time for weekly meetings. Explore Web-based options, such as ediets.com or dietwatch.com. “Your chances of success will increase if you find a program that honors your preferences,” Dr. Tangney says.
Avoid drastic plans. Dr. Tangney’s review found that more extreme diets, such as Atkins and the very low-fat Ornish diet, had dropout rates of about 50 percent, while more moderate diets like The Zone and Weight Watchers lost just 35 percent of their followers. If cost is a concern, programs such as Jenny Craig and NutriSystem, which require you to buy their foods in addition to paying a membership fee, may not fit your budget.
Be willing to blend. “Many experienced dieters create their own weight-loss programs by picking their favorite aspects from previous diets,” says Dr. Tangney. When you boil it down, weight loss happens when you take in fewer calories. Popular diets offer creative and clever ways to do that, and understanding how they work can help you develop your own plan for success (see “Steal This Diet” for help in creating your own diet plan).

Long Term: Make It Last

Get active. “Losing weight by eating less definitely works,” says Dr. Wyatt, “but nearly 90 percent of the people in the registry report that they exercise for about an hour on most days of the week.” Incorporate an exercise-plan into your weight-loss scheme so that regular exercise is an established habit by the time you reach your goal weight, she suggests. You can start with as few as 10 minutes of walking a day. If you add 10 minutes each week, you’ll be walking for 60 minutes within two months. For other alternatives, such as aerobics, swimming, or yoga, call or visit a local gym, community college, or Y.
Watch the fat. Eating low fat is better than curbing carbs for long-term weight maintenance. That’s what registry researchers found when they tracked the habits of 2,700 members, who had lost an average of 72 pounds, for eight years. All participants reported eating about 1,400 calories a day, but those who raised their fat intake and lowered carb levels regained the most weight compared with those who kept their diets low fat (about 25 percent fat, 55 percent carbs, and 20 percent protein).
Stock up on support. It doesn’t seem to matter if support comes from friends, family, or a formal group (online or in person). Being on a team or having a cheerleader is associated with better long-term weight maintenance, says Dr. Wyatt.
Eat breakfast. It’s an oldie but a goodie. “Our review found that people who eat breakfast and who eat more frequently throughout the day tend to keep weight off better,” says Dr. Tangney.

Steal This Diet

Weight Watchers uses a point system instead of calorie counting to teach portion control, so you don’t have to ban foods you love—you can even have a glass of wine or some chocolate without going “off” your diet. To plan your own proper portions and healthy meals, take a look at the revamped food pyramid that the USDA released last year, which shows you how. For more information, visit www.mypyramid.gov.

The South Beach Diet includes higher amounts of lean proteins and whole grains because these foods fill you up and keep you satisfied longer. The end result is that you eat less. You can use this strategy by planning snacks that are high in healthy carbs, fiber, and protein—cottage cheese, Triscuits, and an apple, for instance—which will keep you more satisfied than a bag of pretzels. Remember, healthy carbs include whole grains, fruits, and veggies.

Jenny Craig and NutriSystem save you time by providing prepackaged foods. To be prepared for hectic days, stock up on low-cal frozen dinners such as Lean Cuisine, Healthy Choice, or Weight Watchers meals.