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Weight Loss 101

Popular diet plans: Beware of the pitfalls

By Patricia Guthrie / Cox News Service

Looking for a quick fix? These diets are among the most popular, but all have drawbacks:

• Low-carb: a.k.a. Atkins Plan, The Zone
• Food combining: promoted by Marilu Henner & Suzanne Sommers
• Quick weight loss: The one-food wonders
Low-carb, high-protein diet

The Concept: By drastically cutting down on carbohydrates, the body will burn up stored fat because it's not getting the usual daily shot of energy boosters (insulin) from the carbs and sugars found in breads, potatoes, fruits and juices. People can, however, gorge themselves on protein and fats. So those items normally banned on low-fat diets -- bacon, steaks, cheese, and eggs -- are on the menu. Known by many names: Atkins Plan, The Zone, Sugar Busters.

Risks: Although people can drop significant weight, nutritionists warn the diet can be dangerous to your kidneys and heart, and it most likely won't be a long-lasting solution.

Other concerns: The high-saturated fat content of the diet can raise cholesterol levels and put people at risk for heart disease; high-protein consumption over several weeks will stress the kidneys. Eliminating fruits and vegetables cuts down on cancer-fighting nutrients and fiber needed for proper digestion. Nausea, hair loss, and muscle strain are also possible side effects, dietitians say.

Food combining
The Concept: These diets not only dictate what foods to eat, but when they should be eaten and whether certain foods can be eaten with other foods at the same meal. The premise is that weight loss and maintenance can be controlled when the hormone insulin is released into the body after a meal. This is also done by cutting down on carbohydrates and eating more fats, proteins and nonstarchy vegetables.

Risks: Some dietitians still frown on the idea of combining certain foods to lose weight because it's not based on any scientific research.

Other concerns: Being low in fiber, the diets could cause constipation.

Quick weight loss
The Concept: These diets allow a person to eat as much as they want of one item for one week (some allow additional "mini-meals"). People can drop 5 to 10 pounds on such diets because the body drops significant water and muscle mass. If not followed for more than one week, such diets can provide the jump-start some people need to get motivated for a longer-term healthy weight-loss plan.

Risks: Too many see results on these quick-loss diets and stay on them too long, dietitians say, leading to nutrient loss, nausea, fatigue and dizziness.

Another danger: Revolving-door crash dieting can lower the body's metabolism, meaning it takes more exercise to burn off fat. "Every time you go on one of these, the ability to lose weight decreases over time with each diet cycle," says Page Love, an Atlanta dietitian with Nutrition Solutions.