Weighing The Diets

By Alice Park

LOW CARBOHYDRATE

NAME ATKINS DIET

PHILOSOPHY Cut out the carbs (no more than 20g a day, or what's found in one corn muffin) so you burn off your stored fat

MANIFESTO Sequel to the 1972 best seller, Atkins' latest has 6 million copies in print

SAMPLE MENU BREAKFAST Scrambled eggs and bacon, decaf coffee or tea (but no o.j.)

LUNCH Bacon cheeseburger, no bun, no fries, small salad

DINNER Shrimp cocktail, clear consomme, steak, salad with dressing, sugarless Jell-O with whipped, artificially sweetened heavy cream

RISKS Loss of vitamin B, calcium and potassium, owing to lack of carbs. Also risk of heart disease from eating more high-protein foods, which are also high in fat

WHO'S TRIED IT Kenny Rogers

DEGREE OF DIFFICULTY First 14 days brutal for carb lovers, but all the beef and cheese you crave

[NAME] CARB ADDICT'S

[PHILOSOPHY] Limit consumption of carbs by eating them less frequently (once or twice a day) and more quickly (within an hour)

[MANIFESTO] Authors Richard and Rachael Heller have penned seven books; one is now a No. 1 best seller

[SAMPLE MENU] BREAKFAST Carbohydrate Addict's brand French toast and syrup (both low carb), coffee, tea or diet soda

LUNCH Baked fish, steamed cauliflower with butter, Carbohydrate Addict's bread, diet soda

DINNER Reward yourself; eat anything but finish within an hour

[RISKS] [Loss of vitamin B, calcium and potassium, owing to lack of carbs. Also risk of heart disease from eating more high-protein foods, which are also high in fat]

[WHO'S TRIED IT] Oprah Winfrey

[DEGREE OF DIFFICULTY] Reward meal makes it easier than Atkins, but no snacking for two weeks

[NAME] THE ZONE

[PHILOSOPHY] Lower your carbohydrate consumption, but balance it with the right amount of protein and fat

[MANIFESTO] Author Barry Sears updates his 1995 The Zone with diet plans for Olympic athletes

[SAMPLE MENU] BREAKFAST Four scrambled egg whites with nonfat cheese, grapes, rye toast with peanut butter

LUNCH Green salad, shrimp-salad sandwich in pita bread with mayo, apple

DINNER Lean-beef chili with nonfat cheese, onions, mushrooms, bell pepper, beans, tomatoes

[RISKS] [Loss of vitamin B, calcium and potassium, owing to lack of carbs. Also risk of heart disease from eating more high-protein foods, which are also high in fat]

[WHO'S TRIED IT] Kristin Davis, actress

[DEGREE OF DIFFICULTY] Tallying the right carb-protein-and-fat balance takes time and effort

[NAME] SUGAR BUSTERS

[PHILOSOPHY] Sugar is the enemy, so say goodbye to white rice, potatoes, carrots and beer; stick with lean meats high in protein

[MANIFESTO] 65 weeks on the best-seller list; also a cookbook and grocery-shopping guide

[SAMPLE MENU] BREAKFAST Orange juice, instant oatmeal with skim milk, coffee or tea

LUNCH Turkey on whole-grain bread with mustard or light mayo, lettuce, tomato, diet soda

DINNER Grilled pork, brown rice, steamed fresh green beans, water

[RISKS] [Loss of vitamin B, calcium and potassium, owing to lack of carbs. Also risk of heart disease from eating more high-protein foods, which are also high in fat]

[WHO'S TRIED IT] Founders claim celeb followers, but none will fess up

[DEGREE OF DIFFICULTY] You'll have to give up your sweets along with your favorite fruits

COMBO DIETS

[NAME] SCHWARZBEIN

[PHILOSOPHY] Eating proteins and nonstarchy carbohydrates together will keep the food from being stored as fat

[MANIFESTO] The latest to join the low-carb library, written by endocrinologist Diana Schwarzbein

[SAMPLE MENU] BREAKFAST Scrambled eggs, nitrate-free sausages, oatmeal with butter and cream

LUNCH Cobb salad with chicken, nitrate-free bacon, hard-boiled egg, salad greens, tomatoes, blue cheese

DINNER Roast pork loin, brown rice with butter, asparagus with butter, salad with dressing

[RISKS] [Loss of vitamin B, calcium and potassium, owing to lack of carbs. Also risk of heart disease from eating more high-protein foods, which are also high in fat]

[WHO'S TRIED IT] Larry Hagman

[DEGREE OF DIFFICULTY] Limited carbs but plenty of protein, fat and nonstarchy veggies

[NAME] SUZANNE SOMERS

[PHILOSOPHY] Don't eat fats with carbs, and if you eat fruit, wait at least 20 min. before eating additional carbs

[MANIFESTO] In a sequel to her No. 1 best seller, Somers enlists the help of an M.D.--Schwarzbein

[SAMPLE MENU] BREAKFAST Whole-grain toast with tomato, nonfat (because of the carbs in toast) cottage cheese or yogurt

LUNCH BLT, but replace the bread with iceberg lettuce

DINNER Swedish meatballs made from lean beef and pork, tomatoes roasted in olive oil

[RISKS] [Loss of vitamin B, calcium and potassium, owing to lack of carbs. Also risk of heart disease from eating more high-protein foods, which are also high in fat]

[WHO'S TRIED IT] Guess who

[DEGREE OF DIFFICULTY] Keeping track of the right combo of foods at the right time can get tedious

LOW FAT

[NAME] DEAN ORNISH

[PHILOSOPHY] Stay away from fat and eat natural, whole foods like fruits and veggies to lose weight and lead a healthier, longer life

[MANIFESTO] Published in 1993, Ornish's plan is backed by solid scientific studies

[SAMPLE MENU] BREAKFAST Oatmeal with sliced bananas, grapefruit, decaf coffee or tea

LUNCH Soyburger on whole-wheat bun with trimmings, corn on the cob, pears poached in red wine

DINNER White-bean soup with winter greens, mixed-vegetable enchiladas, fruit tart

[RISKS] None, just fat fantasies

[WHO'S TRIED IT] Clint Eastwood

[DEGREE OF DIFFICULTY] Giving up your favorite fatty foods takes sheer self-discipline

LOW CALORIE

[NAME] WEIGHT WATCHERS

[PHILOSOPHY] Foods are assigned points, and you eat only those that don't exceed a total based on your weight-loss goal

[MANIFESTO] 1-2-3 Success Plan, with 600,000 people attending weekly meetings

[SAMPLE MENU] BREAKFAST Bagel with light cream cheese, artificially sweetened yogurt

LUNCH Roast-beef sandwich with nonfat cheese, mayo, lettuce and tomato, artificially sweetened yogurt, fruit

DINNER Salad with low-fat dressing, roast chicken, mashed potatoes, steamed broccoli

[RISKS] None. You get all your nutrients with fewer calories

[WHO'S TRIED IT] Sarah Ferguson

[DEGREE OF DIFFICULTY] Calorie counting is done for you, and you don't have to rule out any foods

[NAME] JENNY CRAIG

[PHILOSOPHY] Make carbohydrates 60% of your daily diet; denser ones fill you up and require more calories to digest

[MANIFESTO] ABC Program, available at more than 760 centers around the world

[SAMPLE MENU] BREAKFAST Half a toasted bagel with margarine, strawberries, skim milk

LUNCH 2 oz. turkey on rye with mustard, lettuce and tomato, apple, iced tea

DINNER 4 oz. roasted chicken breast, 2/3 cup seasoned brown rice, 1/2 cup steamed vegetables

[RISKS] [None. You get all your nutrients with fewer calories]

[WHO'S TRIED IT] Monica Lewinsky

[DEGREE OF DIFFICULTY] No snacking on cookies, just granola, yogurt or raw vegetables