How Do the Diets Stack Up?

By Sora Song

VERY LOW CARB Dr. Atkins' New Diet Revolution

WHAT YOU DO During the diet's initial phase, eat unlimited meat and fat, but no more than 20 g of carbs a day, or about one slice of bread

DON'TS For the first 14 days, no fruit, bread, pasta, grains, milk or even ketchup. You'll add a few carbs back later

THE CLAIM Low-carb levels trigger a state of ketosis, forcing your body to burn fat for energy

BOTTOM LINE Short-term studies show the diet leads to weight loss, but long-term health effects are unknown. A 53-year-old man sued the Atkins estate last week, claiming the diet caused clogged arteries that required surgery

LOW CARB The Zone

WHAT YOU DO Follow the 40-30-30 rule: 40% of calories come from carbs, 30% each from protein and fat. How much you eat depends on lean body mass and exercise

DON'TS Nothing is off limits, but some foods are better than others: e.g., favorable carbs include broccoli, celery and grapes; unfavorable ones are pasta, cereal, bagels and bananas

THE CLAIM The correct carbs-protein-fat ratio will keep you trim and control hormones that fend off disease

BOTTOM LINE Cutting carbs usually means cutting calories, so you'll probably lose weight

GOOD/BAD CARBS The South Beach Diet

WHAT YOU DO Learn to steer clear of high--glycemic index foods, like white bread and beer, which raise your blood-sugar level too quickly

DON'TS During the first two weeks, no fruit, bread, sugary snacks, potatoes, pasta or rice

THE CLAIM Avoiding high--glycemic index foods eliminates insulin resistance and promotes weight loss

BOTTOM LINE These claims haven't been scientifically proved, but at least this diet includes whole grains and fruit and cuts back on saturated fats

LOW FAT Eat More, Weigh Less

WHAT YOU DO Dr. Ornish supports a low-fat (10% of daily calories), high--complex carb, vegetarian-style diet. By cutting out most fats, he says, you can eat one-third more food without taking in more calories

DON'TS Avoid all meats, oils, nuts, high-fat dairy, alcohol

THE CLAIM The body needs only 4% to 6% of calories from fat to maintain health, so 10% is plenty and more would be excessive

BOTTOM LINE Healthy overall, but restricts good fats and is very hard to stick to

EMOTIONAL EATING The Ultimate Weight Solution

WHAT YOU DO Dr. Phil's approach to weight loss involves "getting real." He suggests curbing emotional eating, surrounding yourself with a supportive circle of friends and family, and exercising

DON'TS Don't eat sugar or saturated fats. Don't skip meals or eat after 8 p.m. Don't let saboteurs jealously tell you, "You look too thin"

THE CLAIM If you change your thinking and your attitude--and eat "high yield" foods--you'll change your weight

BOTTOM LINE The diet plan is essentially low-calorie and highprotein. Much of Dr. Phil's advice is sound, if over-simplified. But the supplements he promotes are of unproved effectiveness, and not all over-weight people eat emotionally

COUNTING POINTS Weight Watchers

WHAT YOU DO Weekly support-group meetings and weigh-ins, food journaling and the "points system" help you eat properly and stay motivated

DON'TS Eat whatever you please, but every food has a point value based on its fiber, fat and calorie content, and your daily intake has to stay below your allotted maximum

THE CLAIM Points-based eating allows for safe and gradual weight loss. If you exercise, you can tack on daily bonus points

BOTTOM LINE Nutritionists like any plan that promotes portion control and substitutes low-fat, high-fiber foods for fatty ones. Also check out the book Change One (Reader's Digest; changeone.com) which relies on a similar philosophy

DO IT YOUR WAY Thin for Life

WHAT YOU DO The book doesn't lay out a strict plan but offers common-sense advice from "masters" who have lost 20 lbs. or more and kept the weight off for at least three years

DON'TS There are no rules, but the masters favor low-fat eating, regular mealtimes, food journaling, realistic goals and exercise

THE CLAIM You'll lose weight successfully if you do it your way. But diets that claim you can eat all you want and still lose weight--or depend on such unscientific treatments as body wraps, injections and fat-burning supplements--are probably unreliable

BOTTOM LINE This gimmick-free book relies on the old rule: to lose weight, burn more calories than you consume

EXERCISE The Step Diet

WHAT YOU DO Use the pedometer that comes with the book to monitor steps taken per day

DON'TS Don't make lifestyle changes you'll give up on: reduce food intake 25% and increase daily steps by 500 (five flights of stairs) every week for 12 weeks

THE CLAIM Counting steps is a more effective way to lose weight than counting calories

BOTTOM LINE Who can argue with the advice to be more active? --By Sora Song

Sources: Dr. Howard Eisenson, Duke Diet & Fitness Center; Samantha Heller, N.Y.U. Medical Center; American Dietetic Association