Diets A-Z

Diet Type

3-Hour
Diet basics
Jorge Cruise's weight loss plan revolves around eating every three hours, hence the name. According to Cruise, eating every three hours promotes weight loss by resetting the body's metabolism and promoting fat loss – all while preserving muscle.

The 3-Hour Diet involves eating a meal or snack every 3 hours to keep hunger at bay and rev up the metabolism. It’s based on the theory that eating at 3-hour intervals helps the body burn fat for energy, rather than muscle.

In addition, Cruise includes sound guidelines on portion control and planning balanced meals. Because there are no forbidden foods or counting grams of carbohydrate or fat, the 3-Hour Diet can help reduce the cravings and binges often associated with dieting.


Upside of the 3-Hour Diet
There are no food restrictions - you can eat what you want as long as you stick to the portion sizes advised.

The diet has different plans for people with specific nutritional needs and preferences. There are suggestions for people who want to follow a heart-healthy diet, as well as those who particularly like fast food, for example.

The 3-Hour Diet is based on solid nutrition science. If followed properly and combined with exercise, this diet is a good weight-loss solution.


Downside of the 3-Hour Diet
It's easy to pile on the calories when you're eating every 3 hours. Make sure that each meal is within the portion guidelines of the diet.

For people with certain jobs or lifestyles, eating every 3 hours may not be convenient.

The primary exercise is "8 Minute Moves," strength-training exercises that can be done at home. Current health guidelines encourage at least 30-60 minutes of daily exercise, such as walking, biking, swimming or running, which get the heart pumping. Though eight minutes of exercise per day is better than nothing, it doesn't go far enough to truly promote overall health.



Blood Type
Diet basics
The idea is that by following a specific diet based on your blood type will improve digestion and cause weight loss.

According to this plan, which is from the books Eat Right 4 Your Type and Live Right 4 Your Type, each of the four blood types has a very detailed list of foods that must be avoided, based on the premise that blood type has its own unique antigen marker that reacts in a negative way with certain foods. You must purchase the book to figure out what you can and cannot eat. You also need to know your blood type.

Also, individuals have varying levels of stomach acidity and digestive enzymes, and these traits seem to be correlated with blood type. For example, people with type O blood are advised to eat a high-protein diet with no dairy products .


Upside of the Blood Type Diet
Good if you like specific do/don't eat lists.
Includes food amounts and how to time meals.
Each type accounts for exercise and other lifestyle issues, such as stress.
Restricted food intake will cause weight loss.
Processed foods are discouraged.

Downside of the Blood Type Diet
There is absolutely no scientific research that demonstrates a link between blood type, types of foods to eat, and body weight.
You have to know your blood type.
Unrealistic when family members have different blood types.
Regardless of blood type, the plans are extremely complex and tough to stick with.
Specific food groups eliminated, which can cause nutritional deficiencies.
Recommends many supplements.



Cabbage Soup
Diet basics
This easy-to-follow plan is designed to jumpstart your diet.

Eat as much cabbage soup as you desire for seven days and lose 10 to 15 pounds. The recipe varies slightly but includes a variety of low-calorie vegetables such as cabbage, onions and tomatoes, flavored with bouillon, onion soup mix and tomato juice. Each day of the seven-day program has specific foods that must be eaten, including potatoes, fruit juice, many vegetables and, on one day, beef.


Upside of the Cabbage Soup Diet
Quick weight loss.

No limits to the prescribed foods.

Downside of the Cabbage Soup Diet
Diet low in too many nutrients (protein, minerals, complex carbohydrates) to continue for a lengthy period of time.

Reports of dizziness, weakness and inability to concentrate.
Short duration and restricted foods give little chance to change your eating habits long term.
Weight probably will not stay off.
The sheer volume of cabbage soup can produce excessive flatulence.



Food combining basics
The idea is that when foods are combined inappropriately, they cannot be absorbed from the intestinal tract. Weight gain is a result of eating patterns, not excess calorie intake.

The food combining diet is based on the chemistry of digestion. According to its advocates, when starches and proteins are combined in meals, they work against each other and cause the digestion process to slow down. This means that not all the nutrients in the food are digested, potentially leading to gastrointestinal problems and weight gain.

The food combining diet is based on the following rules:

Protein (e.g., meats, nuts, beans) and starches (e.g., bread, pasta, potatoes) should not be combined in meals.

In each meal, either a protein or a starch should be combined with a vegetable.

Fruits should never be combined with other foods.
In the food combining diet, 70 percent of the foods allowed are fruits and vegetables and the other 30 percent consist of one or two servings of starch such as rice or pasta and minimum amounts of animal protein. Dairy products are prohibited.

Variations of this diet have been around since the early 20th century and have been courting controversy ever since.


Upside of Food Combining
Eating more fruits and vegetables is highly encouraged by most health authorities.

Meals that follow this diet have the potential to be lower in calories. Because some proteins and starches are high in calories, restricting your meal to only one of these food types might mean ingesting fewer calories.

Weight loss may occur rapidly because of the limits on types of foods allowed (e.g., dairy products, processed foods).

Downside of Food Combining

You might find that you'll miss the traditional "meat and potato" meal. With this diet, you can say goodbye to spaghetti and meat sauce, Asian stir-fry with noodles, and chicken and rice.

This diet can be deficient in many nutrients if people don't make sure that they eat a balanced diet. Nutrients that could drop off the radar include protein, calcium, zinc, and vitamins D and B12.

The concept of food combining is controversial. In fact, there is plenty of evidence to show that combining foods in the same meal actually enhances the absorption of nutrients. For example, eating oranges (high in vitamin C) with steak has been shown to increase the absorption of iron from that meal.



Grapefruit
diet basics
Grapefruit contains enzymes that make our body burn fat for energy, resulting in quick and easy weight loss.

Although there are quite a few different versions of this plan, all require that you eat half a grapefruit before every meal to reap the benefits of the fat-burning enzymes. Calories typically are limited to less than 800 per day, although some versions require that you "eat until you are stuffed."

The grapefruit diet has been around in some form for decades. In general, weight loss comes from the extremely low calorie intake.


Upside of the Grapefruit Diet
Great if you love grapefruit.
Grapefruit has no fat, is low in calories and sodium, and is packed with vitamin C; the pink variety contributes beta-carotene.
Also good for coffee drinkers, as coffee is strongly encouraged.
No calorie counting.
Quick weight loss.

Downside of the Grapefruit Diet
Not so great if you don't love grapefruit.

The very low-calorie diet and encouragement to drink copious amounts of beverages containing caffeine make this diet dangerous.

Can be even more dangerous for people taking prescription medications. Many prescription drugs have adverse interactions with grapefruit juice.

Low in protein, fiber and several important vitamins and minerals.
Any diet that relies so much on a single food is too restrictive.



High protein
diet basics
The opposite of a high-carbohydrate, low-fat meal plan, this diet emphasizes more protein and fat and less reliance on carbohydrates to stimulate weight loss.

There are numerous variations of the high-protein diet, but all recommend 30 to 40 percent of calories from protein. Foods that are high in carbohydrates, especially sugars, pasta, breads, cereals and potatoes, are limited. This type of diet is sometimes referred to as a "low-carb" diet.

Most high-protein/low-carb diets are based on the theory that, if you drastically reduce the amount of carbohydrates you consume, the body will be forced to burn fat for energy. Studies are showing that the diets don't seem to be as bad as dietitians had feared, probably at least in part because people have such a difficult time following them that they modify the diets.


Upside of High Protein Diets
Foods that are high in protein generally increase our feeling of fullness and satiety, leading to less hunger. This means you're more likely to stick to the diet.

You can enjoy your favorite protein-filled foods such as steaks and hamburgers without guilt.

Lower-carbohydrate vegetables such as salad greens, tomatoes and broccoli are encouraged.

Downside of High Protein Diets
Some high-protein plans limit carbohydrates to unhealthy levels.

Elimination of bread and cereal products can result in less fiber in the diet. Also, people on high-protein diets may have difficulty finding foods with enough essential vitamins and phytochemicals.

Some high-protein diets also advocate higher-than-normal fat consumption. This may promote high cholesterol, heart disease and some types of cancer.

If you have a sweet tooth, the lack of sugar in this diet might have you climbing the walls eventually.



Low fat
diet basics
The logic of these diets is that, because fat contains more calories than carbohydrates or protein, limiting the fat in our diet is a simple way to promote weight loss.

All types of added fats, such as butter, margarine, mayonnaise, sour cream and salad dressings, are reduced or eliminated. Foods high in fat, such as fried foods, snack foods, cheeses and red meat, should be replaced with lower-fat versions or eaten in smaller portions. Most low-fat diets call for an increase of carbohydrate intake in the form of pasta, breads and potatoes.

A high-fat diet has been associated with numerous health conditions, from obesity to heart disease and even some types of cancer. The plan encourages the use of foods naturally low in fat, such as fruits and vegetables, which also contain healthy amounts of essential nutrients .


Upside of Low Fat Diets
Foods that are low in fat - for example, vegetables, whole grains, fruit - are generally healthy.

Many high fat foods are also high in sugar, which is bad for you and can lead to weight gain. Cutting down on cookies and ice cream is never a bad thing!

A low-fat diet has been shown to reduce the risk of many health conditions, including high cholesterol, heart disease and obesity.

Downside of Low Fat Diets
Not all foods that are low in fat are also low in calories. For example, bread and pasta are both fairly low in fat but can pile on the calorie intake if eaten to excess.

There has been an explosion of foods that are reduced in fat yet contain lots of sugar: snack bars, cookies, cakes, candies, ice cream and so on. Those foods do not promote a healthy diet, even if they are low in fat.

Low-fat diets assume that all fat is created equal, which researchers now know is not the case. Monounsaturated fats, the type found in olive oil and certain oily fish, have been found to be essential to a healthy body and mind.

Some vitamins (e.g., vitamins A, E and K) are found predominantly in fatty foods. People who eat a low-fat diet normally are advised to take vitamin supplements.

Fat makes food taste better - it's sad but true. Therefore, if you try to eliminate fat from your diet, you end up with boring, bland meals, making it less likely that you'll stick to the diet.



NutriSystem basics
According to nutrisystem.com, their plan allows you to "lose weight in the comfort of your own home."

The well-designed Web site gives each person an individualized calorie level to help you lose between 1.5 and 2 pounds each week. The core of the plan relies on NutriSystem foods used as entrees for breakfast, lunch and dinner plus DESSERTS.

You don't have to buy their foods to participate in the program, but the meal plan revolves around the NutriSystem products, supplemented with fruit, vegetables and milk.


Upside of the NutriSystem Diet
Good if you don't want to plan meals or portions.
Offers a variety of options, including a vegetarian plan.
Good low-fat choices, balanced diet based on the USDA Food Guide Pyramid.
Good support with personal counselor, newsletters, chats and e-mails.

Downside of the NutriSystem Diet
Cost of food may be high.
Can be difficult and more expensive to buy for more than one person.
In addition to their packaged foods, you also have to buy fruits, vegetables and milk.
Opinions vary about the quality and taste of the prepackaged food.



Prepared meals basics
The pitch is that if you're sick of planning meals and cooking, you choose one of these plans that provide all your food in prepackaged meals. Just heat and eat.

You buy prepackaged foods daily or weekly that provide all of your meals and snacks. You don't need to worry about meal planning or portion control, and the meals are planned to meet most health guidelines.

There are several prepared meal plans that are available. Some allow consumers to buy a week's or a month's worth of breakfasts, lunches, dinners and snacks. Others offer individually priced meals that you can buy in your supermarket .


Upside of Prepared Meals
You don't have to do anything - all the calorie counting and portion control is done for you.

Nowadays there is a huge selection of prepared meals available in supermarkets, offering everything from mac and cheese to chicken tikka masala.

Some prepared meals are healthy and can provide you with a balance of protein, carbohydrates and fiber - if you make sure to read the nutrition facts label and list of ingredients.

Downside of Prepared Meals
These plans are expensive. Some dinners can cost close to $5 each, and subscriber-based meal plans may cost even more.

Prepared meals do not teach habits for lifelong weight control. When you stop buying the meals, you're likely to go back to old habits.

Some prepared meals have a very high sodium content, which can lead to high blood pressure and other health conditions.

In some places, there may be limited variety. And if you've bought a month's worth of food and you don't like the meals, you're stuck with them.



Shake diets basics
This diet requires that you replace some or all of your meals and snacks with a milk- or soy-based supplement that is low in calories and fat.

There are two types of liquid diets: medically supervised types like Optifast and over-the-counter types associated with plans such as Slim-Fast or other more broad-based diet plans such as Atkins. Over-the-counter plans suggest that you replace two meals and one snack with their product, then eat a healthy, balanced third meal that should be low in fat and calories. Medically supervised plans require that you use their product for your entire food intake for a specified amount of time; intake is typically less than 1000 calories per day.


Upside of Shake Diets
Ready-made simplicity and convenience with shakes.
Liquid meal replacements are low fat and often fortified with most vitamins and minerals.
Rapid initial weight loss.

Downside of Shake Diets
Rapid boredom with shakes.
Old food habits are not changed when you resume eating normally .
Weight may be regained quickly.



Slim-Fast basics
According to their Web site, Slim-Fast is an easy, nutritious, convenient, economical, great-tasting, simple and flexible method for weight loss and weight maintenance.

The basic Slim-Fast weight loss program has evolved from its original use of two meal replacement shakes and a sensible meal. In addition to shakes, Slim-Fast now carries snack bars, soups, pastas and more. The program encourages an intake of 1,200 to 1,500 calories per day, daily exercise of 30 to 60 minutes and lifestyle changes to promote long-lasting weight maintenance. The sensible meal uses regular foods with emphasis on portion control and following standard nutrition guidelines.

The shakes and bars are available in a variety of flavors, contain 170 to 220 calories and are fortified with vitamins and minerals. Slim-Fast also makes snack bars for between-meal cravings (120 to 130 calories each), Meal On-the-Go Bars for portable meals on the run (220 calories), and breakfast and lunch bars (paired with 8 ounces of fat-free milk, they provide 220 calories).


Upside of the Slim-Fast Plan
Flexible program that can fit individual needs.
Shakes and bars can provide a balanced diet for most people.
Good online support with communities, advisers and dietitians.
Lots of information about lifestyle changes, exercise plans, healthy meal and snack ideas and weight maintenance .

Downside of the Slim-Fast Plan
Shakes and bars can get monotonous for some people.
Some people still feel hungry when they stick to the plan.
The meal replacement makes it too easy to slip back into bad habits when you stop using the Slim-Fast products.



Sugar Busters basics
The idea is that eating foods high in sugar causes overproduction of insulin, which inhibits weight loss.

Refined sugar found in cakes, candies, and sodas as well as potatoes, white flour and pasta, is toxic, according to Sugar Busters. Eating these types of foods causes the body to produce increased amounts of the hormone insulin, which leads to increased amounts of body fat and weight.

The Sugar Busters diet aims to turn the tables on the traditional high-carbohydrate, insulin-producing diet. People on this diet are encouraged to eat fresh fruit and vegetables, whole grains and lean meat, and avoid all types of refined sugars.

Some proponents have claimed that this diet can help people avoid diabetes through its ability to control insulin production. However, this concept is highly controversial .


Upside of the Sugar Busters Diet
Decreasing sugar intake is never a bad thing. Most people consume approximately one pound of sugar per week!

Increased fresh fruit and vegetable consumption and decreased reliance on refined foods is a healthy goal.

The diet gives clear guidelines on which foods to avoid, making it easy to follow.

Downside of the Sugar Busters Diet
There is no scientific justification for the premise that healthy people who eat foods high in sugar will automatically gain weight.

Lumping whole foods such as potatoes, corn, and carrots with the "forbidden" sugars makes no nutritional sense.

The diet doesn't encourage exercise, which is an essential part of losing weight and keeping it off.



Weight Watchers basics
After years of the tried-and-true Winning Points Plan, Weight Watchers adapted their plans to include two approaches to weight loss: the Flex Plan and the Core Plan.

Weight Watchers is one of the longest-lived weight loss plans. After years of the tried-and-true points approach, Weight Watchers has adapted their plans with two paths to weight loss. The Flex Plan is a revamped version of the old points system, designed to be flexible enough to fit any busy lifestyle. If counting points isn't your style, the Core Plan is based on a list of healthy, satisfying foods that you can enjoy without worrying about their point value.

The Core Plan doesn't require counting. Instead, calories are controlled by limiting food choices based on their energy density and the risk of overeating. For example, you can eat dry cereal (and then only four specific brands) only with milk or yogurt, because too many people snack on dry cereal and overeat. For the same reason, nuts and seeds aren't included even though they have proven health benefits.

In contrast, the Flex Plan includes any food you can dream of, each with a specific number of points assigned. You can choose to splurge and blow a large number of points on a decadent dessert to satisfy a craving or eat a larger volume of lower-calorie, and therefore lower-point, foods. Points are assigned based on your weight. As you lose weight, your point number drops to allow continued weight loss.

Both plans include activity guidelines and encourage participation in either weekly group meetings or online support for optimum success. Both also include a “weekly allowance” for non-plan foods.


Upside of the Weight Watchers Plans
Core Plan focuses on new eating habits and eliminates food that contribute to overeating.
No counting or measuring in the Core Plan.
Flex Plan does not forbid foods, but can teach how to budget temptations in to a healthy eating plan.
Weekly meetings can provide support and improve adherence to the plan .

Downside of the Weight Watchers Plans
It may be hard to govern the use of Flex Points, which can sabotage weight loss.
The sensible approach may mean more gradual weight loss than some people expect .