Top Lessons from Atkins, Jenny Craig and other Trendy Diet Plans

It’s been said that “success leaves clues,” so it figures that diet crazes should leave behind a whole trail of weight loss tips. Sure, not every diet will get a nutritionist’s stamp of approval, but they can point us towards dieting fundamentals. For example, the all-you-can-eat fat and protein fest advocated by Atkins isn’t great for your heart, but cutting back on processed carbs can help trim you down. (Search: What’s the best diet for me?) Here, we review seven popular diets and identify the most valuable takeaways from each. Decide which methods are most realistic for you to follow and make them part of your lifestyle for the long-haul.

Atkins

This nearly carb-free diet allows you to eat as much meat and cheese as your heart desires. Atkins is based on the fact that when you severely limit carb intake, your body is forced to burn existing fat for energy, a process known as ketosis. Sounds appealing, but ketosis comes with drawbacks, including muscle loss and health risks. While this controversial diet doesn’t have a calorie cap, banned foods include white flour, white rice, refined sugar, and milk. Because you keep your carb count below 40 g per day, compared to the average 200 to 400 g per day, you can only eat limited amounts of fruit, vegetables, and whole grains, which is another reason nutritionists are wary of this high-protein, high-fat diet. “Your body needs a combination of carbs, protein, and fat to run properly,” says Jason Machowsky, RD. (Video: Whip up this balanced meal instead!)

Lesson learned: Weight loss is about more than just calories in, calories out—the types of foods you choose matter too. A 2010 study in the Annals of Internal Medicine found that after a year, dieters on a low-carb diet lost the same amount of weight as those following a low-calorie, low-fat diet. Atkins is appealing to many because you don’t have to cut calories to drop pounds, but driving your body into a state of ketosis comes with health risks, such as kidney failure and gout. So apply this principle as part of a balanced diet: Limit empty carbohydrates such as enriched grains and processed sugars; choose foods rich in nutrients; opt for healthy sources of fat; eat more wholesome, fiber-packed foods that satisfy for few calories. You’ll still need to keep portions in check, but making healthier food choices is the first step to lasting weight loss.

South Beach

The South Beach Diet by Arthur Agatston, MD, and the recently revised “supercharged” version, can be summed up as a three-phase, reduced-carbohydrate eating plan. (Is the new South Beach Supercharged Diet safe?) In Phase 1 you eliminate all carbs, including whole grains and fruit for 2 weeks, and then in Phase 2 you slowly reintroduce good-for-you carbohydrates, such as whole grains, into your diet. Finally, you enter a lifelong maintenance mode.

Lesson learned: Carbs aren’t the devil—completely. Even though the South Beach diet starts on a very restrictive note, it doesn’t vilify whole food groups. Robyn Flipse, RD, likes that South Beach divides carbs into “good” and “bad,” teaching you the difference between processed enriched foods and hearty whole grains.

Jenny

Jenny (formerly Jenny Craig), the eating plan as synonymous for its prepackaged foods as it is for Valerie Bertinelli’s and Mariah Carey’s weight loss success stories, is based on individually portioned foods that are delivered to your door. In the beginning, your meals consist of low-fat, low-calorie Jenny’s Cuisine choices, as well as fruits and veggies, and you can gradually incorporate home-cooked meals from a recipe list. Jenny offers three different levels to choose from. All provide support from a counselor and online tools to track your progress, but the most intense (and expensive) tier offers added cash incentives and fitness trackers.

Lesson learned: Proper portions are much smaller than you think. Jenny might not be the best when it comes to teaching how to put together a healthy menu by yourself, but it can help you learn about appropriate serving sizes. Their prepared meals can help train your eyes—and stomach—to register what appropriate servings sizes are like, so when you’re eating on your own, you can be less likely to overdo it.

Weight Watchers

Revamped in 2010, Weight Watcher’s PointsPlus system takes into account your height, weight, and activity level and assigns you a point limit as to how much you can eat—usually around 31 daily points and an extra 49 weekly points. No food is off-limits, but under the program, foods are assigned points based on fibre, protein and fat content, in addition to calories. You also get the added bonus of Weight Watcher’s in-person support groups.

Lesson learned: Quality of calories matters. Weight Watcher’s PointsPlus system may seem gimmicky, but it actually teaches you to spot nutrient-dense foods. The program’s new system accounts for a food’s nutrient profile, in addition to how many calories it contains. That’s why fibre- and vitamin-packed fruits and veggies count as zero points.

Another lesson to steal: Surround yourself with people who will keep you accountable. One of Weight Watcher’s greatest advantages is its built-in community of consultants, online message boards, and group meetings. “I’ve found one of the best ways to stick to a weight loss plan is to surround yourself with a great support system,” says Machowsky. “Find someone you trust who can help guide and support you through your diet, someone who is honest, helpful and constructive.”