Low carb diets can be quite appealing because of all the foods you CAN eat, at least initially, such as high fat cuts of meat, full fat sour cream, and butter. These foods are restricted in many other diet plans. And if your carbohydrate intake is low enough, calorie intake seems to take care of itself. You typically don’t need to count calories.

Take a look. Explore your choices. Which diet plan would be best for you?

Health professionals often recommend low fat diets. These were designed to reduce calorie intakes and restrict consumption of saturated fat and cholesterol, which have been implicated in the development of cardiovascular diseases such as heart disease. However, this association has become less clear with more recent research. (Caution is still advised till we have more information.)

Both low carb and low fat have merit. Research suggests that there may be a genetic influence with respect to which works better for a given individual. Some people fare better with low carb and others with low fat.

For everyone else the choice is to limit calories across the food groups for weight loss and maintenance. This is my preference because it allows me to enjoy a wider variety of healthy food while still making the kinds of choices that help to reduce my risk for cardiovascular diseases and cancer.

Achieving a balanced reduction in calories without sacrificing nutrition isn’t easy. It does take time and effort to get on track and make it work but it is well worth it in the long run.

Unfortunately, the attrition rate for any of these dietary approaches is high. It would seem the limitations become too difficult or frustrating to maintain in the long run. The goal is to choose a basic diet that you can modify and then adjust over time to maintain weight loss AND better health.

Which diet would be best for you?

It makes sense to choose a diet plan that suits your taste preferences, dietary needs, and health. Your lifestyle needn’t be a deciding factor. Although it may be challenging, any of these plans can be designed to fit with the way you live.

If you are comfortable with the diet restrictions, believe in the relative merit of the diet, and can picture yourself following a modified version of the initial diet for the long haul then you are much more likely to be successful.

Weight loss ultimately depends on calories. If you are a low carb fan this may not seem to be true. But there are no peer-reviewed controlled studies to indicate otherwise. Yes, certain foods and food combinations will burn more calories. But it’s also true that the higher protein and fat content of a low carb diet can serve to keep people feeling satisfied on fewer calories.

If you consume fewer calories than you burn you will lose weight. This may seem simple but it’s not. That’s why it can be so frustrating for many dieters.

Ultimately you want to reach point in which you have a sense of how much you can eat based on your nutritional needs and what you need to satisfy your hunger without counting calories!

How does the Research Stack up When Comparing Diets?

The results from many studies in the past 10-30 years suggest that each of the diet approaches can be equally effective for weight loss. This seems to be particularly true when the diet is combined with behavioral intervention to bring about a change in the behaviors that contributed to a problem in the first place.

Although I understand that we each need to take responsibility for what we eat. I am a firm believer that we live in an environment in which we are surrounded by unhealthy food. It is not in the least bit surprising to me that such a high percentage of the population is overweight or obese (United States). Do take responsibility for your choices BUT please don’t be too hard on yourself.

Low Carb Diet Plans

Concerns about the effectiveness of low carb diets go beyond the relative merits for weight loss. There are questions about the potential health risks in the long term. Recent research, however, has begun to allay some of the original concerns.

Low carb diets have now been shown to lower total cholesterol levels, reduce triglycerides, raise HDL (the good cholesterol), and improve systolic blood pressure better than other diets. However, low carb has also been found to raise LDL levels (bad cholesterol) in some individuals.

These results are promising. Yet questions remain. A recent study looked beyond these indices to examine the health of blood vessels as impacted by a high fat and protein diet. A study with mice suggests that blood vessels may be negatively impacted by a buildup in plaque despite the seemingly good blood serum markers. (Proceedings of the National Academy of Sciences, 2009) We need more research with rodents AND humans before we can draw any conclusions.

Another concern with low carb diets is the high protein intake. This can be an issue for anyone with kidney problems.

Bottom Line: Keep your doctor informed about your diet choices.

Low Fat Diet Plans

A low fat diet is one that consists of little fat, especially saturated fat and cholesterol. Some fat in the diet is important because it is needed for good health. Fats supply energy and essential fatty acids along with the vitamins A, D, E, and K.

Low fat has been considered to be a good choice for those with a history of heart disease. Unfortunately, the benefit of this kind of diet depends in large part on the type of carbohydrates that make up the bulk of the calories.

A diet full of refined carbohydrates and sugar is NOT healthy. A study with female nurses reported on in the New England Journal of Medicine in 2006 revealed that those with the highest intake of refined carbohydrates (and glycemic load) were found to be at twice the risk for coronary artery disease when compared with those women who had the lowest carbohydrate intake.

Bottom Line: Keep your doctor informed about your diet choices.

Balanced Low Calorie Diet Plan

The diet plans I provide on this website allow for a balanced low calorie approach to dieting. They are similar to the DASH diet plans. DASH stands for dietary approaches to stop hypertension. Although the DASH diet was originally developed to better manage blood pressure, it has been shown to significantly reduce the risk of heart disease and strokes in women. (Archives of Internal Medicine, 2008).

My plans include enough fruits, vegetables, and whole grains to provide plenty of vitamins, minerals, and phytochemicals such as antioxidants. We’ve only begun to learn about the important role phytochemicals play in human health. In addition to the fruits, vegetables, and whole grains the plan includes low fat dairy or dairy alternatives and lean meat, poultry, eggs, or beans (legumes) for protein and other important vitamins and minerals. I discourage the consumption of refined carbohydrates and sugars.

I believe each of the food groups matter and contribute to good health. The plans are designed to provide plenty of protein and dietary fiber to be satisfying and healthful

As long as a person stays within the USDA guidelines for macronutrients (10-35% from protein, 20-35% fat, and 45-65% carbohydrates) it’s o.k. to choose a higher intake of “good” carbohydrates or go with a somewhat higher intake of “good” fat. Do keep your health needs in mind.

Bottom Line: As with any other diet plan keep your doctor informed about your diet choices.

Conclusion:

1. No one diet plan will work with everyone. Base your choice on your preferences and health history.

2. Someday we may have more genetic research to provide guidelines with respect to which diet will work better for a given individual.

3. Keep your physician informed of your dietary choices so that he/she can monitor your blood markers and other health indices for potential problems.

4. Low carb diets may not be appropriate for individuals with heart disease or kidney problems. On the other hand low carbohydrate diets may be a better choice for individuals with high triglyceride levels.

5. Low fat diets and balanced low cal diets need to be carefully planned to avoid over-consumption of refined carbohydrates and sugars.

What I have shared today is only a brief look at the complex questions and impacts of choosing three basic diet plans. I hope these basics will provide you with a little more “food” for thought when it comes to choosing low carb, low fat, or balanced low calorie diets.

What have your experiences been? Share your thoughts and help me learn more!

A new year and a new opportunity for a slimmer, healthier you is just around the corner. Is 2010 the year you get it figured out? Will you find and follow the best diet book or weight loss program suited to your preferences and lifestyle? Will the diet book you pick provide the best sequence of steps for you to achieve the weight loss and better health you desire?



If there were such a thing as a simple straightforward diet plan that worked for everyone we would certainly know about it! The truth is that one size does NOT fit all. So what diet book or plan would be best for you?

There are only a few new diet books published by respected health professionals or organizations that I am aware of at this time. The basic diet plan for each of these is centered on tried and true strategies that may not be new to you. If so, don’t overlook these strategies as being old hat because they work!

You need a balanced and nutritious diet plan. That means ALL food groups are included (protein foods; dairy or dairy alternatives for calcium, protein, and B vitamins; breads and cereals; and fruits and vegetables) Also included should be some kind of plan for getting a better understanding of your current habits. This is essential for making the kinds of changes necessary to maintain weight loss over the long term.

[I firmly believe in the value of keeping a food diary for at least a few days or more. You can learn to fine tune your food choices for better nutrition, get a handle on portion size, and learn what triggers you to eat more than you need.]

Although exercise is not essential for weight loss you will want to engage in some form of increased physical activity for maintenance once the weight comes off. The latest research on exercise and sustained loss suggests that exercise may not be negotiable for most people! That is, if you want to be slim and trim for life, exercise must be part of the overall equation.

So with all of that said, what are the newest and best diet books with healthy diet plans?

The Mayo Clinic Diet

The Mayo Clinic Diet may be one of the best “new” diet books (to be released in January of 2010). Healthy eating strategies and portion control are fundamental. In addition, the diet plan in this book evidently places a strong emphasis on modifying lifestyle by zeroing in on habits. The ultimate goal is for you to have a sustainable lifestyle for healthy weight maintenance when you achieve your weight loss goal.

Mayo Clinic health professionals see thousands of patients every single week. As a result of seeing so many patients over the years they have been able to identify the habits of individuals who are successful in maintaining a healthy weight compared with those who are not successful. They suggest these habits can be distilled down to the 10 most significant: 5 habits that work and 5 that do not work and must be “broken.”

The book is composed of three sections. In part 1 you are given a guide for a two-week quick start to lose as much as 6 to 10 pounds in a safe and healthy way. Part 2 shows you how to continue your weight loss in a healthy manner with a loss of 1 to 2 pounds a week till you reach your goal weight. At this point you are provided with tips to maintain a healthy weight for life. Part 3 includes all the “bits and pieces” you will need to make the diet work for you including meal planners, recipes, tips on overcoming challenges and more.

In addition to the diet book, The Mayo Clinic Diet has a 224-page guide or journal to help you plan, track, and review your progress over a ten- week period of time.

The EatingWell Diet
(EatingWell Magazine)

The EatingWell Diet like The Mayo Clinic Diet emphasizes the theme of achieving a healthy lifestyle. In addition to providing you with 7 basic steps to achieve healthy long-term weight loss, the highlight of the book may be the 28 days of meal plans with more than 150 delicious, easy to prepare recipes.

Evidently the recipes included in this book were developed in EatingWell Magazine’s test kitchen with a focus on FAST yet healthy meal and snack preparation. Included are grab and go breakfasts and lunches, satisfying and filling dinners, low calorie desserts, and satisfying snacks.

Yes, you do get self-help tools and charts to set goals, a system to track your progress, a food diary, and more. But what may be most important is making the transition to a healthier way of eating that includes portion control. After all, the bottom line is learning how to eat only the number of calories you need to maintain your goal weight. If you love what you eat and you can fill up quickly and easily with fewer calories you will succeed!

[I have found many of the recipes in the EatingWell Magazine to be outstanding! Check your nearest news stand or bookstore to find a copy and see what you think. The food photography alone is worth the price of one issue.]

The South Beach Diet Super Charged
By Dr. Arthur Agatston

In 2009 Dr. Arthur Agatston’s latest version of the very popular and helpful diet book, The South Beach Diet, was released. The original version promised a weight loss of 8-13 lbs. in the first 2 weeks. In this release the basic diet plan includes an exercise component to achieve weight loss better and faster.

Like the original, the diet plan has three phases with an emphasis on high protein and low carbohydrate foods. The additional exercise recommended is gentle walking and strength training.

Most popular diet books include a promise of fast weight loss. This has a strong appeal because of the initial reinforcement it provides to maintain commitment to the plan. However, I’m not convinced the very low carbohydrate intake of phase 1 is necessary.

Eating a very low carbohydrate diet will cause your body to go into a state of ketosis to burn fat. That may sound good, however, much of the initial weight loss will actually be water loss. The limited carbohydrate stores in your muscles and liver are quickly burned off. As you burn these carbohydrates (glycogen) your body will release a great deal of water, because stored carbohydrate is coupled with water. Ultimately you will put this water weight back on as you add more carbohydrates into your diet.

If you like the basic diet of high protein and low carbohydrate you might consider skipping phase 1. Beginning in phase 2 the diet provides enough carbohydrate for a better overall balance. From this point on the weight will come off slowly but as you acquire healthier eating habits and incorporate exercise into your lifestyle, you increase the chances of achieving sustainable weight loss.

Other excellent diet books from the past couple of years or so that you may want to take a look at include:

The Instinct Diet (read: The Instinct Diet: A Review)

The Body Fat Solution (read my review: Tom Venuto’s New Body Fat Book)

The Volumetrics Weight Control Plan and others (read: Best Healthy Diet Plans 2008)

Good luck finding the best diet book of 2010 for you! And check back here for lots of diet tips and advice if you need low calorie diet plans (1200 calorie diet and 1500 calorie diet), meal plans, and more (see my Articles page for answers to all of your questions about healthy low calorie diets).

Till next time, watch those calories and eat healthy food!

Why should you choose a Mediterranean diet plan for weight loss? If you would like a diet rich in nutrients and flavor that offers you a way to achieve better health as well as weight loss, then a Mediterranean diet may be the choice for you.



There is not one but rather many variations on the Mediterranean diet theme. It is a reflection of the dietary patterns of those who live in countries surrounding the Mediterranean Sea. The benefits of a Mediterranean diet have been linked with reduced risk for heart disease, cancer, Alzheimer’s, and more.

A basic Mediterranean diet includes a high intake of fruits, vegetables, beans, whole grains, nuts, and unsaturated fats, particularly olive oil. In addition the diet includes small amounts of cheese and yogurt. Fish, poultry, eggs, and sweets are eaten only a few times a week. Red meat is reserved for only a few times a month or less. The diet does include wine but only in moderation.

Most of the foods you find in local Greek or Italian restaurants (in the United States) are NOT part of a healthy Mediterranean diet. Sorry! Fettuccine Alfredo with its heavy cream sauce and mega calories is a dish that comes from northern Italy and is not a reflection of the healthier dishes of southern Italy.

Some say the benefits of a Mediterranean diet cannot be attributed to food alone. The people who live in this part of the world are more active then the average American. They also tend to have stronger social bonds that involve eating more relaxed family-centered meals.

Still the potential dietary benefits are significant. The antioxidants, fiber, and healthy fats are a wise choice. If you would like to learn more about the possibilities for this kind of diet, I recommend you take a look at The Sonoma diet plan by Connie Guttersen or the Mediterranean diet plan for weight loss offered by eDiets.

The Sonoma Diet: Trimmer Waist, Better Health, in Just 10 Days! by Connie Guttersen, R.D., PhD.

This diet plan combines some of the best of the food choices in a Mediterranean diet along with a Sonoma Valley slant. Ten foods are designated as “Power Foods.” Almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes, and whole grains are included in many of the recommended meals and recipes. In addition, you are encouraged to pay attention to portion control (rather than count calories), read food labels, and eliminate trans fats. What’s nice is that the emphasis overall is on tasty, healthy foods and not deprivation.

What may not appeal to some people is that the plan involves a lot of cooking. Recipes fill up about half the book. However, it does include tips for those pressed for time in the diet survival chapter as well as some “Express” recipes that are quick and easy to prepare.

The actual diet plan is divided into three phases called waves.

Wave 1

The first wave is designed for rapid weight loss and may not be easy to follow. You are asked to clear your kitchen of refined flours, non-whole grains, hydrogenated and saturated fats, sugars, and any oils other than extra-virgin olive oil, nut oil or canola oil. This seems to me to be a little drastic and unrealistic however great the benefits.

This first wave is also low carb and fruits are prohibited. Dieters are allowed certain vegetables, lean meats, seafood, a little dairy, some grains, 3 servings of olive or canola oil, and a limited amount of nuts, black coffee, and tea.

Wave 2

This is the more sensible phase of the diet. Weight loss will be slower but more realistic. As with the South Beach Diet, another version of the low carb concept in the initial dietary phase, I don’t see any reason why you couldn’t just start with Wave 2.

Wave 3

The third wave is the maintenance part of the diet in which healthy eating remains the focus and you are encouraged to increase your intake of fruits and vegetables with only occasional treats such as dark chocolate.

If you believe the Sonoma Diet Plan might be just what you need, you can choose to follow the book or opt instead to subscribe to the online version. The book has 500 recipes whereas the online version has over 900. The online version also includes many additional tools such as meal planners, shopping lists, diaries, trackers, a community forum, and more. A subscription costs $5.00 per week. And I believe there is a minimum 5-week charge.

Another option you have is to follow a Mediterranean diet plan for weight loss that is provided by eDiets, an online weight loss program.

To learn more:

The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days!

The Sonoma Diet Online

Ediets (The site seems to be down at the time of this posting.)

Have a great week, watch those calories, and most importantly, stay healthy!

I believe the best healthy diet plans of 2008 will be the same plans that were available in 2007. All of these are variations on what most health professionals recommend for a nutritious, well-balanced diet. Some of these diet plans will be familiar to you and some won’t.



The plans you may hear about most often in the news and online may have more to do with marketing than health. Diets with successful consumer outreach and marketing are not necessarily the best for you, many are anything but!

Have you read that the best diet plan is one you can stick with? There is merit to that statement but it needs to have an added word of caution. Losing weight on a diet is not the only goal. If tackling the challenge of weight loss, I would imagine you’d like to not only lose weight but keep it off as well. That requires adopting a healthy diet you can stick with for life, period.

There is plenty of research to document the importance of reducing your calorie intake (within reason) and for including all food groups in a healthy diet. If the diet you choose provides you with not only balance and variety with respect to nutrients and fiber as well as a healthy dose of antioxidants from foods such fruits and vegetables, you’ve likely made a good choice.

Here are my top recommendations in no particular order. I will cover each briefly. I will also add to the list as I become aware of new choices. Remember if you are looking for a basic 1200 calorie diet or 1500 calorie diet you can find healthy plans right here on this site. I will continue to add free sample menus for each diet as time permits.

1.The Volumetrics Weight-Control Plan: Feel Full on Fewer Calories by Dr. Barbara J. Rolls and Robert A. Barnett

The Volumetrics Weight-Control Plan developed by Dr. Barbara J. Rolls, a professor of nutrition at Penn State University, is based on many years of food research. What Dr. Rolls looked for in her research are patterns of healthy eating that are not only satisfying with respect to meeting hunger and other needs but are also enjoyable. The diet is based on consuming low energy-dense foods (low calorie) that are high in water and/or fiber. This diet includes fruits, vegetables, low-fat milk, cooked grains, lean meats, poultry, fish, and beans.

2. You on a Diet by Dr. Michael Rozen and Dr. Mehmet Oz

The idea behind You on a Diet is that by having a better understanding of how your body works, you will be more well prepared to make healthy choices for eating and exercise. With that in mind, the authors wrote a book to teach you how food affects your chemistry and metabolism thereby giving you the knowledge to achieve healthy weight loss more easily.

3 Eat, Drink, and Weigh Less: A Flexible and Delicious Way to Shrink Your Waist Without Going Hungry by Mollie Katzen and Dr. Walter Willet

The core concept of this diet is to make gradual changes in your diet over time to healthier choices. Eating healthy can be both delicious and slimming. Walter Willet chairs the Nutrition Department at the Harvard School of Public Health. He and Mollie Katzen have packed this diet book with sound nutrition concepts to help you not only lose weight but also achieve better health. (You may recognize Mollie’s name from her work co-authoring some of the Moosewood Restaurant cookbooks.)

4. The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss by Dr. Arthur Agatston

This diet book is basically a healthy version of the Atkins diet that’s backed by science with respect to fats and heart disease. The concept behind this diet is that choosing “good” carbs helps to stop insulin resistance, curbs cravings, and in turn makes it easier to reduce calorie intake and lose weight.

5. The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days! by Dr. Connie Guttersen

The Sonoma Diet is a variation of the Mediterranean way of eating. The diet is centered around fruits, vegetables, whole grains, fish, lean poultry, small amounts of meat, wine, olive oil, and nuts. This type of diet is better known for the link with reducing risk for cardiovascular diseases and diabetes than weight loss. However, the secret to weight loss is simple. Just watch your calorie intake. The basic concept behind this diet is that choosing the “right” kind of carbs and fats along with wine, and certain “power foods” you will achieve weight loss along with better health and energy.

(UPDATE: I have now written a more in depth review of Mediterranean diets in general and The Sonoma Diet in particular. See: A Mediterranean Diet Plan for Weight Loss)

Be looking for more in depth reviews coming soon. Till then, remember to eat healthy, watch your calorie intake, and stay healthy!

Have you ever wondered what it REALLY takes to not only lose a significant amount of weight but to also succeed with the challenge of keeping it off? Researchers with the National Weight Control Registry (NWCR) have been working to answer these questions since 1994 with data from successful “losers”.



The registry has collected data on more than 4,000 participants. To qualify for inclusion in the Registry, an individual must be 18 years of age or older and have maintained a weight loss of 30 pounds or more for at least a year. The average NWCR participant has actually lost closer to 66 pounds and kept the weight off for 5.5 years.

About 80 percent of the NWCR respondents are women. So I’ve found the trends to be quite revealing and relevant for this website.

Although the participants chose to follow a variety of diets there have been certain defining trends. These individuals did not eliminate entire food groups from their diet. Ninety-two percent chose instead to limit their intake of certain foods. For example, some chose to eat less than once a week at fast food restaurants.

The majority of the participants chose to eat healthy low calorie and low fat diets, eat breakfast every day, and engage in a high level of physical activity. They did not choose fat-free or carbohydrate-free food plans.

The latest available research results that I can find suggest the participants have an average of about 1400 calories per day. Twenty-four percent of daily calories come from fat, 19 percent of calories from protein, and 56 percent of calories from carbohydrates. The participants reported cutting back on sugars and sweets and eating more fruits and vegetables. In addition, they eat five meals a day on average.

Ninety-four percent of the participants increased their physical activity. Walking is the most common choice.

Seventy-five percent of the participants weigh themselves once a week. Many felt that weighing themselves once a day could be discouraging. Weight can vary from day to day because of a number of factors such as fluid intake, sodium intake, and time of the month for women.

Everyday weighing may not work well for many people but some kind of weight loss tracking can be motivating. The challenge is finding an accurate scale. Body weight scales/bathroom scales for the home are rarely as accurate as those found in medical clinics and offices. Scales that measure body fat are even less accurate. I’ll share some information with you on choosing a body weight scale at another time.

[Update: December 2008. I've now completed two articles on body fat monitors and weight scales: Body Fat Scales and Body Fat Monitor and Weight Scale Reviews ]

About one third of NWCR participants described their experience with maintaining weight loss as hard. But another 1/3 reported this challenge to be moderately easy and 1/3 as easy! I find this to be very interesting and not what I have encountered. I’m wondering if there is a significant difference between men and women and between younger women versus older women?

There is another statistic that may be more revealing than what I just shared. Forty-two percent claim that maintaining weight loss is less difficult then losing weight in the first place. That suggests that possibly 58 percent feel the opposite? (Unfortunately, no information is available to answer this question that I can find.) Take heart. You CAN succeed in losing and maintaining weight loss but most people have not found it to be easy overall.

The most significant motivating factor is having a strong internal reason for wanting to lose weight. By internal I mean the motivation must come from within. The stronger the reason, or why, the better your chances for success! Read my previous post on succeeding with weight loss (You do have what it takes for weight loss) to learn more.

In the coming weeks I will be sharing tips on how to choose the best diet plan for you. And I will review some of the most popular HEALTHY diet plans. For the registry participants, 45% lost weight on their own. A little more than half, 55%, had the help of a weight loss program. (If you would like to learn more about choosing a weight loss program you may want to read my articles on this topic. Choosing the best weight loss program for you and Which Weight Loss Program is Best?)

Have a great week, watch those calories, and most importantly, stay healthy!

(In this season of giving and thinking of others do take care of yourself. Make better choices than me.

I enjoyed my week with my mother in Florida and visiting with many of the people in the Senior Living Residence where she stays. But I did not keep up with my usual exercise. That along with sleeping on my mother’s couch and lugging my laptop carry-on bag through the airports proved to be too much for my back.

I’m beginning to feel better but it will take a few more days to heal. So I apologize for not posting as often!)

Happy Holidays!

Lori