Home / News / Best healthy diet plan for 2017: Reviews of Atkins, 5:2, Weightwatchers, Slimming World and more

Best healthy diet plan for 2017: Reviews of Atkins, 5:2, Weightwatchers, Slimming World and more

It’s one of the most important selections you face once you need to lose weight – how do you go about it?

Do you wing it with no plan, inform your self you’ll ‘eat healthily and train more’ and let that be the top of it?

Or do you spend hours poring over boards, books, magazines and web sites wanting for the perfect diet plan that may work for you?

The NHS web site has revealed a list of the top diets people follow, with execs, cons and a verdict given by the British Dietetic Association.

Read on for critiques of 12 diets and when you’ve ever tried to comply with them, we might love to listen to your ideas on how straightforward they’re to stay to and how nicely they labored for you.

Fill within the type on the backside of the article to get in contact.

Atkins diet

What is it?

The Atkins diet is a low-carb, high-protein weight loss programme.

How does it work?

You begin with a low-carb diet designed for speedy weight loss. This lasts no less than two weeks, relying in your weight loss objective. During this part, you’re on a protein, fat and very low-carb diet, together with meat, seafood, eggs, cheese, some veg, butter and oils.

During the subsequent three phases, the weight loss is more likely to be more gradual, and common train is inspired. More carbs, fruit and veg are launched to your diet, with the purpose of understanding what your preferrred carb consumption is to take care of a healthy weight for life.

Phase one is designed that will help you lose as much as 15lb in two weeks, decreasing to 2lb to 3lb throughout part two.

What does the British Dietetic Association say?

“Rapid weight loss may be motivating, however it’s unsustainable. The Atkins diet isn’t nutritionally balanced. By limiting fruit and veg, it contradicts all of the healthy consuming recommendation that we now have tried so onerous to move on to individuals.

“The meal decisions are restricted, so there’s a danger many individuals will get bored shortly and drop out or take a “pick and mix” strategy.”

Paleo diet

What is it?

The diet consists of meals that may be hunted and fished – corresponding to meat and seafood – and meals that may be gathered – resembling eggs, nuts, seeds, fruits, greens, herbs and spices.

How does it work?

It’s a regime based mostly on the supposed consuming habits of our hunter-gatherer ancestors through the paleolithic period, earlier than the event of agriculture round 10,000 years in the past.

That means cereal grains together with wheat, dairy, refined sugar, potatoes and salt – in addition to something processed – are strictly off the menu.

There is not any official “paleo diet” however it’s usually seen as a low-carb, high-protein diet, with some variations on carbohydrate and meat consumption.

What’s the decision?

“Most variations of the paleo diet exclude key meals teams, elevating the potential for dietary deficiencies until cautious substitutions are made, and dietary dietary supplements could also be essential.

“The diet has some constructive elements, so an tailored model that does not ban any meals teams – akin to wholegrains, dairy and legumes – can be a more sensible choice.

“The diet lacks variety, so there’s a risk you’ll get bored quickly and give up. If you want to copy your paleolithic ancestors, you’re better off mimicking their activity levels, rather than their alleged diet.”

Want inspiration to stay to your diet? Check out some superb weight loss success stories.

5:2 diet

What is it?

The 5:2 diet is predicated on a precept referred to as intermittent fasting (IF) – the place you eat usually for 5 days every week and quick on the opposite two days

What does the BDA assume?

“This is a simple way to reduce calorie intake. There are lots of versions of this diet, with some less safe than others. If you choose to follow it, choose an evidence-based plan based on healthy, balanced eating and written by a dietitian, such as the “2-Day Diet”.

“It’s very important for your well being to keep away from dietary deficiencies, dehydration and overeating on non-fast days. Never try and delay or skip meals in case you are pregnant, have had, or are vulnerable to, consuming issues or diabetes.”

WeightWatchers diet

What is it?

The WeightWatchers plan is predicated on the ProPoints system, which provides a worth to meals and drink based mostly on protein, carbs, fat and fibre content material.

How does it work?

It is actually a calorie-controlled diet, the place you get a private every day ProPoints allowance, which you need to use how you want. There’s no restrict on the quantity of fruit and most veg you possibly can eat.

You additionally get a weekly ProPoints security internet in case you go over your allowance, and a person train plan

The weekly conferences and confidential weigh-ins present help and additional motivation to encourage long-term behaviour change. The plan is designed that will help you lose as much as 2lb every week.

The BDA verdict:

“The ProPoints plan is usually nicely balanced and could be a basis for long-term modifications in dietary habits.

“The help group strategy may help maintain individuals motivated and educate them about healthy consuming.

“It’s vital that you make the connection between the points system and calories if you want to avoid putting the weight back on once you leave the programme.”

Learn more about WeightWatchers.

Slim-Fast diet

What is it?

The Slim-Fast diet is a low-calorie meal alternative plan for individuals with a BMI of 25 and over.

How does it work?

It makes use of Slim-Fast’s vary of merchandise. The plan recommends three snacks a day from an in depth record, together with crisps and chocolate, two meal alternative shakes or bars and one common meal, taken from an inventory of recipes on the Slim-Fast web site.

You can keep on the diet for so long as you need, relying in your weight loss objective. Once reached, you’re suggested to have one meal alternative shake a day, as much as two low-fat snacks and two healthy meals.

What do the specialists assume?

“If you don’t just like the style of the meal alternative merchandise, you will not stick with the plan.

“The Slim-Fast plan may be helpful to kickstart your weight loss regime, nevertheless it’s essential that you simply make full use of the web help to study concerning the rules of healthy consuming and tips on how to handle on a regular basis meals and drink.”

South Beach diet

What is it?

The South Beach Diet is a low-GI diet initially developed for coronary heart sufferers within the US.

How does it work?

There’s no calorie counting and no limits on parts. You’re inspired to eat three meals and two snacks a day and comply with an train plan.

People who’ve more than 10lb to lose begin with part one. This is a two-week fast weight loss regime the place you eat lean protein, together with meat, fish and poultry, in addition to some low-GI greens and unsaturated fat.

Low-GI carbs are re-introduced throughout phases two and three, which encourage gradual and sustainable weight loss.

The BDA verdict

“The first two weeks are probably the most troublesome to get by means of. We’re involved that this diet guarantees such a big weight loss, as much as 13lb, within the first two weeks. This, nevertheless, will not be all fat.

“Some of the weight loss will embrace water and carbs – each of which can be changed once you start consuming more usually.

“Once you get past the initial phase, the diet follows the basic principles of healthy eating and should provide the nutrients you need to stay healthy.”

Cambridge diet

What is it?

The Cambridge Weight Plans are based mostly round shopping for and consuming a variety of meal-replacement merchandise with the promise of speedy weight loss

How does it work?

There are six versatile diet plans starting from 415 energy to 1,500 energy or more a day, relying in your weight loss aim. There can also be a long-term weight administration programme.

The bars, soups, porridges and shakes can be utilized as your sole supply of vitamin or along with low-calorie common meals.

What does the BDA say?

“You want to love the meal alternative merchandise to stick with the plan. Rapid weight loss may be motivating, however it’s unsustainable.

“A diet that includes consuming 1,000 energy a day or fewer shouldn’t be adopted for more than 12 steady weeks. If you’re consuming fewer than 600 energy a day, you must have medical supervision.”

Want inspiration to stay to your diet? Check out some superb weight loss success stories.

Slimming World diet

Slimming World’s weight loss plan encourages you to swap high-fat meals for low-fat meals which might be naturally filling.

How does it work?

You select your meals from an inventory of low-fat meals they name “Free Foods”, resembling fruit, greens, pasta, potatoes, rice, lean meat, fish and eggs, which you’ll be able to eat in limitless quantities.

There’s no calorie counting, no meals are banned, and you are still allowed the occasional deal with.

You can get help from fellow slimmers at weekly group conferences and comply with an train plan to turn into progressively more lively. The plan is designed that will help you lose about 1lb to 2lb every week.

The verdict

“The group conferences encourage members to share successes, concepts and recipes with one another, however they could not attraction to everybody.

“While the meal plans might lack some flexibility, they’re usually balanced. However, with out studying about energy and portion sizes, you might wrestle to make healthy decisions as soon as you’ve got left the programme.”

Learn more about Slimming World.

Alkaline diet

What is it?

The alkaline diet, whose superstar followers reportedly embrace Gywneth Paltrow, Jennifer Aniston and Victoria Beckham, is predicated on the concept our trendy diets trigger our physique to supply an excessive amount of acid.

The principle is that extra acid within the physique is was fat, resulting in weight achieve.

How does it work?

The diet recommends slicing again on acid-producing meals comparable to meat, wheat and different grains, refined sugar, dairy merchandise, caffeine, alcohol and processed meals in favour of “alkaline foods”, which scale back the physique’s acidity ranges.

This interprets as lots of fruit and greens. The concept is that an alkaline diet helps to take care of the physique’s acidity at healthy ranges

The verdict

“The principle of the alkaline diet is that consuming sure meals may also help keep the physique’s superb pH stability (acidity ranges) to enhance general well being. But the physique maintains its pH stability regardless of diet.

“The diet lacks proof and some variations that advise slicing out whole meals teams ought to be prevented. The more balanced variations of the diet present selection and embrace all of the meals teams.

“If you are going to try the alkaline diet, choose a balanced plan, stick to it to the letter and stay clear of supplements and other diet-related gimmicks.”

Dukan diet

What is it?

The Dukan diet is a low-carbohydrate (carb), high-protein diet. There’s no restrict to how a lot you’ll be able to eat in the course of the plan’s 4 phases, offering you persist with the principles of the plan.

How does it work?

This is predicated on an inventory of 72 fairly low-fat protein-rich meals, akin to hen, turkey, eggs, fish and fat-free dairy. This is for a mean of 5 days to realize fast weight loss. Carbs are off limits besides for a small quantity of oat bran.

The subsequent three phases of the plan see the gradual introduction of some fruit, veg and carbs, and ultimately all meals. The goal is gradual weight loss of as much as 2lb every week and to advertise long-term weight administration.

What does the BDA say?

“Rapid weight loss could be motivating, however it’s unsustainable and unhealthy. The Dukan diet is not nutritionally balanced, which is acknowledged by the truth that you want a vitamin complement and a fibre top-up within the type of oat bran.

“There’s a hazard that this sort of diet might improve your danger of long-term well being issues for those who don’t persist with the principles. The diet lacks selection within the preliminary phases, so there is a danger you’ll get bored shortly and hand over.”

LighterLife diet

What is it?

This weight loss plan combines a really low-calorie meal alternative diet with weekly counselling.

How does it work?

With LighterLife Total, for individuals with a BMI of 30 or more, you eat 4 “meals packs” a day, consisting of shakes, soups, mousses or bars, and no typical meals.

LighterLife Lite, for these with a BMI of 25-30, includes consuming three meals packs a day, plus one meal from an inventory of accepted meals. You keep on the plans till you attain your goal weight. The meal plans can result in very speedy weight loss and you’re suggested to see your GP earlier than beginning. How lengthy you keep on the diet depends upon how a lot weight you need to lose.

What’s the decision?

“Rapid weight loss could be motivating, however it’s unsustainable. LighterLife’s VLCD and its counselling element may fit for some, notably individuals who have struggled to lose weight for years, have well being issues in consequence of their weight and are clinically overweight with a BMI of more than 30.

“A VLCD that includes consuming 1,000 energy a day or fewer shouldn’t be adopted for more than 12 steady weeks. If you’re consuming fewer than 600 energy a day, you need to have medical supervision.”

Rosemary Conley diet

What is it?

Rosemary Conley’s Diet and Fitness plans mix a low-fat, low-GI diet with common train.

How does it work?

You can comply with her recipes or purchase from her vary of calorie-controlled prepared meals and snacks. You’re inspired to eat meals with 5% or much less fat, with the exception of oily fish, porridge oats and lean meat.

A community of native Rosemary Conley golf equipment provides weekly train courses, help and motivation.

What’s the BDA’s verdict?

“The diet and train plans supply a balanced strategy to weight loss that teaches you about portion measurement, the significance of common train and making more healthy decisions.

“The instructional aspect could be very helpful for long-term weight administration after you have left the programme.”

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