Obesity has reached epidemic proportions in America. According to recent statistics, 127 million Americans are over their ideal weight. In fact, The Center for Disease Control and Prevention estimates that 64.5 percent of Americans are overweight and 30 percent are obese. These numbers have increased over 60 percent in the last 20 years.

Weight Watchers

Consumer Reports magazine recently declared Weight Watchers the best of all commercial diets available. As with everything CR evaluates, the ratings were based on a complex analysis of effectiveness (number of pounds lost), value (how well are nutritional requirements covered), easiness of use, and success rate (percentage of dropouts after six months and a year).

Weight Watchers’ best-known program is their Flex Plan, in which a points system is used to choose what to eat and how much. The number of points allowed is calculated based on the client’s height and weight.

Exercising is rewarded with extra points, which means most people on Weight Watchers choose to exercise –Definitively a step above most diet programs. Weekly meetings (and, more recently, an online forum) are at the base of Weight Watchers, since community support is considered key to long-term success.

THE GOOD: Nutritionally speaking, Weight Watchers offers one of the best balanced plans available. Because there are no forbidden foods, people do not feel deprived and tend to stay in the program longer, which in turn facilitates success.

THE BAD: It is time consuming. Busy individuals will have a hard time counting points, measuring foods, and finding time to attend weekly meetings. Weight loss is slow and many people get discouraged before obtaining noticeable results.

THE VERDICT: “I think Weight Watchers is healthy,” says James O’Donnell, PharmD, FCP, an associate professor of Pharmacology at the Rush University Medical Center in Chicago. “[It] helps [people] to lose weight slowly, change the way they eat, think about food.”

Slim Fast

Slim Fast, one of the best known diet shakes on the market, has recently introduced Slim Fast Optima, a full line of low-sugar shakes and snack bars, plus six frozen meal options, such as soups and pasta.

All is required in order to follow the program is to replace 1-2 meals a day for a shake or bar. Slim Fast encourages exercise and drinking plenty of water.

THE GOOD: It works. Total daily calories are cut by about 500 calories because of the reduced amount of solid foods in the diet, which in turn accounts for a weigh loss of about a pound a week. According to a study published on the journal Nutrition, people who used Slim Fast as part of a sensible diet were able to lose an average of ten pounds and kept it off for over five years. It’s very simple to follow and highly convenient.

THE BAD: Slim Fast does not teach people how to deal with food, so if the dieter ever decides to give up the program and go back to a regular solid diet, weight gain is likely. At almost $2 a shake, it’s also expensive.

THE VERDICT: Good if you want a simple diet and don’t mind drinking some of your meals.

Atkins

Atkins’ low carb, high-protein, high-fat diet has broken all previous records to become one of the most popular diets available. In fact, seventeen percent of Americans have tried it at some point in their dieting lives.

The concept is simple: eliminate all carbohydrates (except for some fruits and vegetables) and sugars. In their place, eat unlimited amounts of meats, poultry, eggs, cheeses, fats and oils.

Atkins’ four-phase eating plan starts with a very strict menu that allows only protein and a very small daily serving of green veggies, and eventually develops into a lifetime maintenance plan where certain fruits (berries) and a few carbohydrates (nuts, seeds and non-starchy vegetables) are allowed.

THE GOOD: It works. Proteins and fat are filling, so individuals on a high-protein diet tend to eat less (an average of 1,200 to 1,800 calories a day). The lack of carbohydrates also protects against insulin drops, controlling hunger.

THE BAD: Not doable for vegetarians. High-protein diets cause headaches, nausea, and bad breath; they are also hard on the kidneys. Atkins is low in fiber and can cause constipation. Unless you invest on low-carb breads and similar products, the diet becomes limiting and boring. Finally, the normal amount of cholesterol consumed while on Atkins is five times the recommended amount by doctors.

THE VERDICT: Experts seem to disagree. Most identify the high-fat content of Atkins as the main cause of concern. Researchers also worry about the long-term safety of the diet and whether it promotes heart disease. If you are thinking of going the low-carb route, do your homework, consult a nutritionist, and consider other low-carb diets that may limit the amount of saturated fat.

The Zone Diet

The Zone Diet was created by Barry Sears, Ph.D. in the early 90’s, but has regained popularity recently due to numerous celebrities declaring to be passionate adherents to the program.

The Zone alleges that weight gain is a result of insulin imbalances. The solution, according to Sears, is an organized diet with an exact ratio of 40 percent carbs (mostly vegetables), 30 percent protein (lean meats), and 30 percent fats (vegetable oils). No foods are prohibited, although a drastic reduction on carbohydrates (especially grains and starches) and saturated fats is required.

This diet approach is said to prevent a number of diseases, including heart conditions, certain cancers, diabetes, and even depression. It also claims to slow the aging process.

THE GOOD: Sears claim that a diet with the right balance of proteins, carbs, and fat slows down the release of insulin are right on spot. The Zone Diet encourages the consumption of vegetables and fruits.

THE BAD: Meals require a lot of planning to ensure right proportions and often result in odd combinations (such as fruits, egg whites, and nuts on the same snack). Servings are usually small, especially when it comes to carbohydrates. It is also an expensive diet, since exact combinations require a longer-than-usual weekly shopping list.

THE VERDICT: Sensible diet if you can deal with the complexity of it.

Eat More,Weigh Less–The Dean Ornish Diet

The Eat More, Weigh Less was created by Dean Ornish, Ph.D., as a regimen for cardiac patients. Now adapted for weight-loss purposes, it still promises to lower cholesterol and help reverse heart disease.

The Ornish diet does not limit calories but lowers the amount of fat in the diet to a mere 10 percent, which puts nuts, seeds, and oils outside the approved range of foods, along with sugars and alcohol. Because meats (even lean cuts) and dairy are also high in fat, the diet promotes a mostly vegetarian menu.

Ornish also advocates a holistic lifestyle, which includes meditation to go along with the changes in eating habits.

THE GOOD: The diet is high in fiber and vitamin-rich veggies. Ornish puts the focus on well-being and health instead of promising miracle results. It is actually the only diet that the medical community considers healthy enough for lifetime use.

THE BAD: Fats are one of the main reasons foods taste rich --Eliminate most of them and you are left with a rather bland diet. While saturated (animal) fats are bad for you, unsaturated (vegetable) fats actually protect from cardiovascular disease. Fat is also necessary for basic body functions such as the transport of vitamins. The major drawback for most people comes from the need to completely abandon traditional eating habits.

VERDICT: If you are already a vegetarian or if you are willing to completely change the way you eat, this diet could work for you.

South Beach

After an initial 14-day strict low-carb phase, the South Beach diet develops into a well-balanced plan that calls for whole grains, lean proteins, and a large variety of fruits and vegetables.

Instead of focusing on counting carbs, South Beach advocates restricting foods with a high glycemic index, such as rice, corn, and potatoes. Whole grains and other foods with a low glycemic index are allowed.

South Beach was developed by Arthur Agatston, MD, a cardiologist at Mount Sinai Hospital in Florida, which may explain why the diet calls for lean proteins and discourages consumption of foods high in saturated fat. A total of three meals plus several snacks a day guarantee that the dieter will not go hungry in this program.

THE GOOD: Although the induction phase may be too strict, the rest of the diet is well-balanced and heart-friendly. It’s proven to improve cholesterol and balance insulin levels.

THE BAD: Can be expensive. No mention of an exercise program is made.

THE VERDICT: Good, sound advice by a professional. If you can live without baked potatoes and fried rice, then this may work for you.

The Cabbage Soup Diet

Although the cabbage diet has been around for a long time, it has come into the spotlight again recently thanks to the newly published book, The New Cabbage Soup Diet, by Margaret Danbrot. While the original version of the diet called for a seven-day diet in which only cabbage soup was allowed, newer versions allow other foods, such as fruits on the first day, vegetables on the second, etc.

No sodas or alcohol are allowed during the dieting period.

THE GOOD: Fast weight loss occurs due to the low caloric intake. Diet only lasts for a week.

THE BAD: The diet offers only a temporary solution, not a long-term answer to weight problems. Headaches, dizziness, and weakness are all possible. The selection of food is boring and bland.

THE VERDICT: Not a real solution. Skip it.

Body for Life

At a difference of most fad diets out there, Body for Life is a real comprehensive program encompassing both a balanced eating plan and a detailed exercise program. Created by Bill Phillips, who is considered by many as today's leading fitness author, Body for Life places a strong emphasis on the importance of burning fat and gaining muscle as a tool for sustained weight-loss success.

The program focuses on teaching new eating habits, which include three meals and three snacks a day, and emphasizes portion control. No foods are banned and there is no need to count calories, although a well-adjusted mix of carbohydrates and proteins are encouraged. A detailed cardiovascular and weight-training regimen completes the program, and sample menus are included in the book. Body for Life calls for a rich variety of foods and even allows a “cheat” day.

THE GOOD: Good, sensible advice with an emphasis on exercise.

THE BAD: Requires discipline and long-term commitment. Eating six times a day can be time consuming. Supplements such as bars or shakes can help but make the plan rather expensive.

VERDICT: An excellent choice if you are willing to commit and are disciplined.

The Hollywood Diet

Also known as the “48-hour miracle diet,” it promises a loss of up to 14 pounds in two days. It entails buying and then drinking (over a period of two days) a single bottle with a special mix of juices, enzymes, and vitamins. No solid foods are allowed during this period.

The Hollywood diet is basically a juice fast. If you read the fine print on the bottle, you will notice they claim to act primarily as a detox and cleansing program. Most people carry an average five pounds of fecal matter in their intestines. Since the juice acts as a mild laxative, you are guaranteed some weight loss. The juice is also diuretic, which means you will lose water weight, which can account for an extra one to five pounds.

THE GOOD: Juice fasts are usually good at helping restore biochemical balance to your body. The cleansing process boosts energy and cleanses your bowels, which can later on account for a feeling of general well-being.

THE BAD: It is simply not possible to lose that much fat in two days, so weight loss will basically consist of water and waste. This weight will be immediately regained when you go back to a normal, solid diet. Lack of solid food can cause drops in blood sugar, headaches, nausea, and weakness. “Severe electrolyte disturbance [is a major risk],” says O’Donnell.” Cardiac, renal patients should not try this. Severe nausea and vomiting may occur; aspiration (vomit into the lungs) is always a risk.”

THE VERDICT: As a cleansing program, the Hollywood Diet works. As a weight loss program, however, is just one more quick-fix that falls short of its promised miracle.

Blood-Type Diet

This diet started as another weigh-loss book. “Eat Right for your Type” was written by Peter J. D’Adamo, ND, a naturopathic physician, and published in 1996.

The theory behind the diet is that different lectins, proteins found in all foods, are not compatible with all types of blood and can either harm you or benefit you depending on your blood type. Type A’s, for example, should only be vegetarians, while type O’s should eat mostly meat and avoid carbohydrates.

There is no calorie counting and no restrictions on fat intake.

The diet can be very restrictive. Type O’s, for instance, are told to avoid all carbohydrates, most dairy products, avocados and other vegetable fats, and certain fruits such as oranges. D’Adamo goes as far as claiming that certain diseases, such as diabetes and cancer, are closely related to blood type, and can be avoided by strictly following his diet plan.

THE GOOD: Some recommendations, such as cutting down on processed foods, are sound, although they are also common sense. Weigh loss is likely to occur because of the reduced intake of calories.

THE BAD: There is no scientific data whatsoever to support these claims. “I’ve never heard of any issues related to blood type and diet and immunogenicity or organ toxicity,” says O’Donnell. The diet excludes whole classes of food and can result in vitamin and mineral deficiencies.

THE VERDICT: Another fad diet with no real science support behind.

Always be sensible about dieting and exercise. If you suspect you have a health problem, if you are severely overweight, or if you are pregnant or lactating, consult your doctor before starting any diet program.