Nowadays, in a typical bookstore one may find an entire shelf devoted solely to diet books. It is very easy to be confused in distinguishing which fad diet truly fits your needs. The reality is that most of the premises of these diets are very similar to each other and are simply regurgitations of previous ones with different marketing ploys, such as the use of complicated, technical jargon or phony before and after pictures or testimonials. As an educated consumer, you should be wary of the reasoning behind a particular diet’s legitimacy. A closer look reveals the “skinny” behind three of the more recent popular diets:

Atkins diet.

Endorsed by many celebrities, this has probably been the most publicized diet on the market. The golden rule here is to limit the intake of carbohydrates, specifically eating less than 20 grams a day. Instead, high-protein foods such beef, eggs, and cheese are acceptable [1].

The “skinny”: The Atkins diet may actually be counterproductive because it does not address concerns of possibly eating foods high in fat and sodium as a result of avoiding high-carb foods (rice, bread, sweets, etc.) [1].This diet can be misinterpreted to suggest that it is acceptable to have that greasy burger without the fries. Foods high in fat and sodium increase the risk of hypertension and heart disease. Also, the body cannot efficiently digest fats and as a result ketones are produced and accumulate in the blood, possibly causing kidney diseases [2].

South Beach diet.

This diet occurs in three phases. The first phase instructs dieters to eat anything except high-carb foods or beverages. The theory is that after the first phase, the body will no longer have cravings for the foods that ruled old eating habits. As a result, the second phase says it is acceptable to slowly reintroduce the high-carb foods. The final phase restates phase two except it is implemented for the rest of the dieter’s life. If the dieter gains weight, then it is necessary to revert back to phase one [3].

The “skinny”: South Beach is really a low-carb diet despite claims by the author that it is not. Again, starving off carbohydrates can increase ketones, thereby increasing the risk of various health diseases. In addition, depriving yourself of carbohydrates leaves you tired and weak. More likely, you will end up binge eating and reverting to former eating habits despite this diet’s aim to abolish it completely [1].

The Zone

In order to burn the most calories, the author believes that every meal must be 40 percent carbohydrates, 30 percent protein, and 30 percent fat. Carbohydrates are kept to a minimum and are prescribed with certain amounts of protein and fat [1].

The “skinny”: The logic behind eating a lower percentage of carbohydrates as opposed to what most nutritionists suggest (50 to 55%) is because when the body digests carbohydrates, it can produce too much insulin. This can cause calories to be stored as fat. However, many studies have showed that insulin-resistance does not lead to, but results from being overweight [1].

Among the growing number of obese people and their need to lose weight quickly, many turn to fad diets as their “magic potion.” The bottom line is that these diets do not have long-term weight loss effects because they do not teach healthy eating habits. When you restrict your diet to certain foods while avoiding others, you can lose weight. However, the likelihood of adhering to the diet and maintaining your weight is slim because chances are that you will develop cravings. Psychologists believe cravings are a natural response of the human appetite to ensure that there is a steady intake of all the necessary nutrients, a phenomenon they call sensory-specific satiety [3]. As a result, we need to ignore all the hype and unscientific claims of fad diets and revert to the diet that has been the backbone of healthy eating for many years, the Food Guide Pyramid. The Food Pyramid focuses on everything that fad diets do not stress at all: variety, balance and moderation [1]. The combination and specified servings of different food groups make sure you get an array of nutrients. More importantly, your diet will be more interesting, as opposed to that of a food-specific fad diet. This will allow you to maintain healthy eating habits, and therefore allow you to maintain your weight.