Mediterranean Diet, Atkins Diet, South Beach Diet, Cabbage Soup Diet – the list goes on. But what is what and which one works? Nutritionist Looi Hong Keat lets you in on the scoop.

Most of us have been fighting fat in the battle of the bulge for many years – some longer than others – and have tried many and varied diets. Let's compare some of these fad diets (and diet pills) and distinguish why they have received such enormous attention.

Millions of people worldwide are enrolled in some kind of structured weight loss program. Low carbohydrate diets such as the Atkins Diet, the South Beach Diet and the Zone Diet work on the rationale that a diet high in fat and protein but low in carbohydrates will assist in weight loss. These low carbohydrate (or low carb, as they call it) diets have received enormous attention and are fast becoming the most popular types of diet.

However, as low carb diets are becoming a fast growing trend, this is also quickly becoming the subject of controversial debate among health experts and dieticians who cannot seem to agree on whether low-carb diets are actually a breakthrough in weight loss or a detriment to our health.

Fad Diets Revolution

The Atkins Diet works on four general principles – weight loss, weight maintenance, good health and disease prevention. The plan focuses on the consumption of high-fat, high-protein foods and the restriction of processed and refined carbohydrates such as pasta, rice, breads, and potatoes. It claims that too much carbohydrate in your diet will cause an insulin response, which in turn speeds the conversion of calories into fat. Over 40 million people around the world have joined in on the Atkins revolution and there is even a professional body (The Atkins Centre for Complementary Medicine) devoted to educating Atkins followers.

Some call The South Beach Diet the updated version of the Atkins Diet. The diet plan works on a three-phase cycle. Phase One: eliminate all dairy products, fruits, alcohol and starchy food. You can include lean meats, nuts, green vegetables and olive oil. Phase Two: reintroduce some of the banned food from Phase One such as low fat dairy and whole-grain starchy foods. Phase Three: maintain your healthy weight, relying on the good carbohydrates and the good fats.

The Zone Diet calls for a return to the meat-based diets of our ancestors where meat, fruits and vegetables are the main dietary items. As we evolved, more carbohydrates including grains and starches, were introduced into our daily diet, causing an imbalance and thus, resulting in our ‘extra’ weight gain. This diet works in balancing the ratio of carbohydrates to proteins and fats in order to control the insulin in the bloodstream. Put simply, the Zone Diet means that you fill one-third of a plate with low-fat protein, and then two-thirds with fruits and vegetables.

Another fad diet, the Cabbage Soup Diet, is based on "all you can eat" fat-burning cabbage soup, which claims that adhering to the guidelines for seven days will result in immediate weight loss. Most dieticians agree that the diet is effective in immediate weight loss (most likely water loss) but is not effective for long-term weight loss.

The Mediterranean Diet involves a high consumption of olive oil (monounsaturated fat) and red wine (do I hear a cheer?), which will lower the risk of heart disease and combat obesity. Monounsaturated fats are the ‘good’ fats, which do not raise blood cholesterol levels. Red wine is renowned for its antioxidant qualities and contains bioflavonoids, which help to eliminate bad toxins in the body.

The Negative Calorie Diet works on the premise that certain foods create negative calorie effect, allowing your body to burn energy in order to digest certain foods. The diet encourages you to eat frequent healthy meals, and in doing so, you are actually increasing your metabolic rate.

Miracle Pills and Fat-Busting Drugs

As a society, we have become more health conscious and concerned with weight gain so it comes as no surprise that there is a plethora of weight loss options, from dieting to elective weight loss drugs and surgery. However, for many obese individuals, it is not only an issue of aesthetics. Obesity can cause serious health issues. Obesity is often associated with health problems such as hypertension, gall bladder disease, diabetes and high cholesterol.

Businesses have also cottoned on to the demands for a slim, trim figure by churning out fat-busting products from the frontiers of alternative medicine. Products such as carbohydrate-blockers work by inhibiting the metabolism of carbohydrates into stored fat.

The critical ingredient of these products is called phaseolus vulgaris, an extract from the northern white kidney bean. The extract interferes with an enzyme in the body called alpha-amylase that breaks down carbohydrates into glucose. Instead of carbohydrates being broken down and turned to fat, they are excreted from the body before they can enter the bloodstream. Brand names include ‘Ultra Carb Blocker’, ‘Carb Away’ and ‘Carb Eliminator’, which are sold in stores, online and by multi-level marketing companies for approximately RM36.00 per bottle.

So far, studies done on these products are dubious and only focus on short-term evidence. There are no reliable long-term studies concerning carbohydrate-blockers and the industry producing these supplements is not regulated by the United States Food And Drug Administration (FDA).
With the fact that diet pills are notorious for being ineffective unless taken daily, one needs to ask themselves whether they can handle the digestive discomfort and diarrhoea on a daily basis, which are common side effects.

Then, there are miracle dietary supplements that claim to melt the pounds away; liquid protein diets that miraculously help you shed 10 pounds in a week. How do you know which diet supplement will work?

Most people, with a buffet of dietary supplements to choose from over-the-counter, will skip the doctor and attempt to lose weight all by themselves. This may not only prove frustrating, but can sometimes be harmful to your health as most diet pills contain high amounts of caffeine. It is crucial that you choose wisely and remember to consult your doctor.

For obese individuals who have difficulty losing weight through diet and exercise alone, there are a number of FDA-approved prescription drugs that may help in their battle with obesity. Most weight loss drugs such as Phentermine and Meridia work by suppressing the appetite via a central mechanism in the brain and must be used in conjunction with a diet and exercise program for maximum effect.

As these drugs may increase blood pressure and heart rate, people with uncontrolled high blood pressure, a history of heart disease and strokes, and irregular heartbeat should not use these drugs. They should only be used as a short-term solution to help patients who are at an increased medical risk because of their obesity to start losing weight, and not for weight loss based on aesthetic reasons alone. They are also not recommended for use by people who are only mildly overweight.

Common side effects of Phentermine and Meridia include headaches, dry mouth, constipation and insomnia. Another prescription weight loss drug, Xenical, works by interfering with lipase function and decreasing dietary fat absorption. Lipase is the enzyme that breaks down dietary fat needed by the body. As the undigested fats are not absorbed, fewer calories are available to the body, which may help in controlling weight. However, common side effects of Xenical are abdominal cramping, diarrhoea, flatulence and intestinal discomfort.

Whatever the results, prescription weight loss drugs should be used only as part of an overall program that includes long-term changes in your eating and physical activity habits. If you are considering a weight loss program but have medical problems or are severely overweight, programs run by trained health professionals may be best for you. These professionals will monitor you for possible side effects and talk to your doctor when necessary.

The Simple Formula

The simple weight loss formula is to take in fewer calories than you use. This can be achieved through becoming more physically active or by eating less. Weight loss programs that include more physical activities and lower calorie intake are most likely to lead to successful weight loss. The calorie level of your diet should allow for a weight loss of no more than 0.45kg (1lb) per week.

When planning your diet, it is important that you consider what calorie level is appropriate for you. Is the diet that you are considering nutritionally balanced? Will this diet be practical and easy to follow? Will the diet be sustainable for the rest of your life?

We are flooded with success stories on television and in newspapers and magazines, all of them about people who have lost their excess weight and kept it off with a new miraculous weight loss program. Starting any weight loss program can be quite a challenge. It takes time, mental toughness and support to change lifetime habits. Regardless of which of the many diet pills or weight loss programs you decide to join, you alone are the one who has the power to lose your excess weight.

When any diet excludes a wide variety of whole foods or prescribes mainly one food as the ‘miracle’ diet substance, eventually one’s health is going to suffer. To lose weight and keep it off, you should be aware of the different types of programs available and the important parts of a good program. Knowing this information should help you select or design a weight loss program that will work for you. As they say, "Objects in motion tend to stay in motion, objects at rest tend to stay at rest." This applies to dieting as well. Once you build up a little momentum and start living healthier, you'll automatically start making healthier decisions towards a healthier lifestyle.

The Glycemic Index and Dieting

The Glycemic Index (GI) relates to the way your body’s sugar levels respond to certain foods. High GI foods (such as simple carbohydrates) will increase the body’s sugar levels rapidly whereas low GI foods will increase the sugar levels in the body to sustain energy levels for longer periods of time.

Health experts and dieticians contest that the glycemic index is difficult to use because it is complicated and will vary from person to person. They do concede, however, that the GI is a useful meal-planning tool especially when individuals monitor their own individual responses to foods. Low GI food is especially helpful in assisting those who want to lose weight because energy is being slowly released into their bloodstream, which means an individual will feel less inclined to eat.

The Malaysian Diet

The Malaysian diet can be very healthy. Herbs, spices, plant products and fibre are utilized in cooking. Lower amounts of fats and animal proteins are consumed. The Malaysian staple food is rice. Rice is usually boiled and eaten with fish, local vegetables and relishes.

Currently, the diets of the Malaysian population are high in fats, coconut milk and sugar, and is low in fibre. The effect of ‘westernization’, fast food chains and processed foods with refined carbohydrate and high animal protein intake, as well as the carbohydrate-laden two-minute noodles and Western style bread as convenient substitutes for wholesome food, also contribute to weight gain.

Based on the Malaysian food balance sheets (1960-1990), Malaysians are now consuming 21 percent more calories compared to two decades ago. Calories from protein have increased from 6.4 percent to 9.9 percent. The increase in caloric, fat and sugar consumption in our Malaysian diet due to the influence of ‘westernization’ coupled with an inactive lifestyle has led to chronic diseases such as CVD (cardiovascular diseases), diabetes mellitus and metabolic syndrome.

in September 2006, Bernama (Malaysian National News Agency) reported that a survey conducted by The Malaysian Shape of the Nation (MySon) revealed that an astounding 47.1 percent of males and 60.2 percent of females in the country suffered from abdominal obesity.

Head of the survey, Datuk Seri Dr. Robayah Zambahari, told Bernama that a large waist circumference was associated with cardiovascular disease, hypertension, lipid disorders, diabetes mellitus and heart attacks. She added that while obesity is typically measured by the body mass index (BMI), recent findings have shown that abdominal obesity is a much better determinant of cardiovascular risk than weight or BMI.

Abdominal obesity is defined as having a waist circumference of more than 90 centimetres (35.4 inches) for men and more than 80 centimetres (31.5 inches) for women.