Tuesday, November 19, 2024
Weight Loss Programs: Compare
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Pros
You don't have to count calories; you can eat snacks and dessert even during Phase 1; lots of reading material and recipes available online; less restrictive and more balanced diet than Atkins in the long term
No calorie counting and you can eat foods that traditionally "off limits" on a diet (i.e. meat, eggs, cheese, butter, etc.); lots of reading material and recipes available; convenience of pre-packaged Atkins food (snack bars, breakfast bars, shakes, and candy)
Cons
Not great for people who can't eat dairy; phase 1 may be too restrictive for some to follow
Allows consumption of saturated fat; some studies suggest that the diet could contribute to osteoporosis, high cholesterol, kidney stones or gout due to the increased consumption of protein; side effects of ketosis can include: nausea, headache, mental fatigue and bad breath; side effects of Induction phase include: headaches, dizziness, weakness, fatigue, leg cramps and constipation; doesn't offer full meal plan packages like the Zone; doesn't emphasize that exercise is vital for weight loss; leaving ketosis stage can cause you to regain weight
Price
Food prices vary. You can purchase The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life on Amazon for about $7 (est.). You can also sign up as a member on their online site for $4- $5/week.
Food prices vary. You can purchase Dr. Atkins' New Diet Revolution for about $5 (est.)
Diet Type
Low-Carb
Low-Carb
Diet Goals
Weight Loss
Weight Loss
Theory
The idea behind the South Beach Diet is that you can lose weight and improve your overall health through a balanced diet consisting of whole grains, vegetables, fruits, lean proteins, low-fat dairy products and healthy fats. Although it is often classified as a low-carb diet, the South Beach Diet doesn't restrict all carbs or make dieters measure their carb intake. In fact, it encourages dieters to eat "good" carbs that have a low glycemic index (GI), and, unlike Atkins, it discourages them from eating "bad" fats (eliminates trans-fats and restricts saturated fats).
The idea behind the Atkins Diet is that when you drastically reduce carb-rich foods from your diet, your body enters a metabolic state of "ketosis" where it will start to burn fat for energy instead of carbs (in the form of glucose).
How It Works
The South Beach Diet was created by Dr. Arthur Agatston, a preventative cardiologist living in Miami Beach, FL and it has 3 phases. The 1st phase of the plan is the most restrictive and lasts 2 weeks. It is designed to eliminate cravings for refined starch and sugar, as well as jumpstart weight loss. During this phase, you are prohibited from all sugars, processed carbohydrates, fruits, alcohol and certain higher-glycemic vegetables. The 2nd phase will last until you reach your goal weight. During this time, you will reintroduce "good" carbs, such as whole grain bread and fruit, and are allowed to have a glass of white or red wine with dinner. The 3rd phase lasts indefinitely and is designed to help you continue using the principles you've learned in the previous phases to maintain a healthy weight for life.
Developed by physician and cardiologist Dr. Robert Atkins, the Atkins Diet dramatically restricts the consumption of carbohydrates, while emphasizing an increased consumption of protein, fat (including saturated fat) and leafy vegetables. The Atkins plan includes 4 main phases, during which time the goal is to find your Atkins Carbyhydrate Equilibrium (ACE). Your ACE is the daily amount of carbs you can consume without gaining or losing weight. The 1st phase lasts 2 weeks and is the most restrictive with a carb intake limited to 20 net grams per day. It is designed to switch your body to a metabolic state of "ketosis" and kick start your weight loss. The 2nd phase lasts until you are 5 - 10 pounds from your goal weight. During this phase, you will gradually increase your daily net carb intake to determine how many net carbs you can consume and still maintain a healthy weight loss of 1-2 pounds per week. In the 3rd phase, you will determine your ACE, and, in the 4th phase, you will learn how use the good habits you've acquired in the previous phases to make permanent lifestyle changes.
Calorie Intake
The South Beach Diet doesn't require calorie counting and encourages 3 meals a day plus 2 snacks.
The Atkins Diet doesn't require calorie counting, but some dieters felt that the calorie intake was more restrictive than they had anticipated.
Support
The South Beach Diet offers how-to books with numerous recipes to follow. For $4/week, you can also register on their online platform where you can get access to 24-hour support, peer-support discussion groups, customized meal plans and progress tracking tools.
The Atkins Diet sells how-to books with numerous recipes to follow. They also offer free access to a smart phone app and online support tools (i.e. meal planners, progress tracking tools, etc.) to make it even easier to follow the program.
Exercise
South Beach Diet recommends interval exercise as the best way to keep your metabolism up and avoid weight-loss plateaus.
While exercise is encouraged on the Atkins Diet, it is not required.
Book
Examples of available books include: The South Beach Diet Gluten Solution: The Delicious, Doctor-Designed, Gluten-Aware Plan for Losing Weight and Feeling Great--FAST!, The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life, The South Beach Diet Quick and Easy Cookbook: 200 Delicious Recipes Ready in 30 Minutes or Less.
Examples of available books include: Dr. Atkins' New Diet Revolution, Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss and Good Health, New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great, Atkins for Life Low-Carb Cookbook: More than 250 Recipes for Every Occasion
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