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.