US NEWS TOP FIVE DIETS
1. DASH
Endorsed by the American Heart Association, the main focus of the Dash is to lower blood pressure by reducing the amount of sodium in your diet. It’s high in fibre and protein, low to moderate in fat and rich in potassium, magnesium and calcium. There are DASH diet plans for 1,600, 2,600 and 3,000 daily calories and pre-established menus based on 2,000 calories and 2,300 or 1,500 mg of sodium a day. Recommends 30 minutes of moderate intensity exercise most, preferably all, days of the week.
“This diet is good for everyone,” said Ledoux. “It lets you eat everything but in smaller amounts, has lots of colour (in fruits and vegetables) and avoids foods high in sodium.”
2. TLC
A low-fat diet (less than 7 per cent of calories are from saturated fat) created by the National Institutes of Health, TLC regulates your daily intake of cholesterol (less than 200 mg daily) and total fat (25-35 per cent of your total calories). Foods are baked, broiled, grilled, steamed and poached. Sample menus are available for 2,500, 1,800, 1,600 and 1,200 calories. Recommends 30 minutes of moderate intensity exercise most, preferably all, days of the week.
“This is a good traditional diet that lowers the risk of cardiovascular disease,” said Nerenberg.
3. WEIGHT WATCHERS
Weight Watchers assigns points to foods based on the amount of protein, fat, fibre, carbohydrates and calories. Using weight, gender, height and age as a baseline, individuals are allotted a daily number of points and can eat what they want, provided they don’t exceed their points. Fruits and vegetables have zero points and can be eaten in unlimited quantities. This commercial diet has lots of interactive tools that help dieters track their points, plan menus and make food choices. Monthly fees are required to participate in the program.
“This diet has been around for years and has improved tremendously,” said Koski. “But the thing that makes this diet different from the others is the built-in support and number of tools it offers.”
4. MEDITERRANEAN
Based on the principle that people in countries bordering the Mediterranean Sea are slimmer and have less chronic disease than North Americans, this diet emulates their lifestyle by promoting heart-healthy fats like olive and canola oil. The diet favours fish, seafood, fruits, vegetables and whole grains and gives the okay to consume a small glass of wine daily. It discourages red meat, sweets, salt and saturated fat, like butter. The diet doesn’t have specific meal plans, but, if followed, helps you feel fuller on fewer calories. Regular exercise is encouraged but no clear guidelines are given.
“We’ve been hearing about the benefits of the Mediterranean diet for years now,” said Ledoux. “It’s not too restrictive and we all like a glass of wine every now and then.”
5. MAYO CLINIC
Designed by the renowned Mayo Clinic, the diet has two phases. The initial phase lasts two weeks and boasts a weight loss of 6-10 pounds based on a 1,200-calories-aday diet (determined by subtracting 500 calories from your basal metabolic rate as calculated by age, gender and weight).
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