• Promise of a quick fix
• List 'good' and 'bad' foods
• Very limited selection of foods to be eaten at specific times
• Promote bizarre quantities of only one food or type of food
• No increased physical activity
• Promise rapid weight loss (more than 2 pounds a week)
• Promote magic or miracle foods that burn fat
• Recommendations based on a single study
• Recommendations based on studies that have not been peer reviewed
• Recommendations made to sell a product
• Claims that the body's metabolism can be tricked into burning more fat or calories

Zone Diet

Premise:
For maximum calorie burn and weight loss, you must stay within the 'healthy zone' and consume 40% carbohydrates, 30% protein, and 30% fat at each meal. Author Barry Sears, Ph.D. claims that most people are insulin resistant and that eating carbohydrates makes them fat. Insulin is a hormone that delivers glucose to the cells. Proponents claim that by eating carbohydrates, our bodies overproduce insulin, and cause too may calories to be stored as fat. In this diet, carbohydrates must be matched with a prescribed amount of protein to keep your 'good' and 'bad' eicosanoids, which control 'all hormonal reactions', in balance. 'Bad' eicosanoids increase insulin production and 'good' eicosanoids moderate hunger.

Truth:
This diet has been strongly disputed by the scientific community. While eicosanoids are involved in blood clotting and in the immune system, no evidence shows that this diet affects their synthesis. Only about 20-25 percent of adults are insulin resistant, and this is usually the result of some other health problem such as obesity. Being overweight causes insulin resistance, not the other way around. Any weight lost on this diet is due to a reduced amount of total calories, not a hormonal change.

Blood Type Diet

Premise:
When you eat foods that 'agree' with your blood type, you reduce your risk of infections, cancer, heart disease, diabetes, and liver failure. The diet says people with type A blood have ancestors who were farmers, so they should be vegetarians. Type Bs have nomad ancestors, and should eat red meat and fish. Type Os are linked to hunters and gatherers and should eat mostly animal protein, but not much carbohydrate. Type ABs should eat a combination of types A and B.

Truth:
This theory has not been scientifically documented. The research referred to in 'Eat Right 4 Your Type' by Peter J. D'Adamo, N.D. was conducted by the author and has not been duplicated.

Beverly Hills Diet

Premise:
Combining certain foods will make you gain weight. Proteins, carbohydrates, and fats must not be mixed or the body's enzymes will get confused and store food as fat.

Truth:
Eating these foods separately does not help your enzymes use foods more efficiently. In actuality, combining foods is very important for good health. Eating certain vitamins or minerals complement the absorption of others when eaten together. Also, combining protein, carbohydrates, and fat in a meal helps you to feel full longer.

Atkins Diet

Premise:
You can eat as many calories from fat and protein as you want as long as very few carbohydrates are consumed.

Truth:
The diet allows you to gradually reintroduce more carbohydrates into the diet, but the amount is still less than what is recommended by nutritionists. The body can't burn fat efficiently without carbohydrates. As a result, the body produces ketones that strain the kidneys. People on this diet often get burned out eating mostly meats and high fat foods and begin to have starch cravings. Eating high-fat foods is also a sure way to increase your risk of developing heart disease or cancer. Common side effects of this diet include constipation, nausea, headache, fatigue, and bad breath. There have also been no long-term studies on the consequences of this diet.

Sugar Busters

Premise:
Foods that cause spikes in insulin supposedly increase the likelihood that calories will be stored as fat rather than used for energy. Foods are classified according to their glycemic index; a measure of how fast foods appear as glucose in the blood. Foods with a high glycemic index should be avoided. Other high-fiber carbohydrates that do not promote an insulin surge may be eaten.

Truth:
Although some foods cause a more rapid glycemic response than others when measured independently in the laboratory, the composition of the entire meal is what ultimately determines how quickly food enters the bloodstream. There is no evidence that shows that high insulin levels cause people to store fat.

Liquid Diets

Premise:
Drink two liquid replacement meals and eat a 'sensible' dinner for a total of about 1,500 calories a day. These beverages are fortified with vitamins and minerals and sometimes fiber.

Truth:
Depriving your body of food causes it to go into starvation mode and slow down your metabolism. Then, it holds on to the few calories that you are providing it. As a result, you become tired and feel weak. Being hungry throughout the day may also cause you to overeat your 'sensible' dinner.

Reference:

Kirby, Jane, R.D. "Dieting For Dummies." IDG Books Worldwide, Inc. 1998.

MORE INFORMATION ON HEALTHY WEIGHT LOSS
www.nutriwatch.org	Debunks nutrition quackery.
www.dietsite.com	Online diet and recipe analysis, weight management tools, sports nutrition and calculating nutritional requirements.
www.calorieking.com	'America's Best Food Database' provides nutritional information for thousands of foods.
www.dietitian.com	A Registered Dietitian answers common questions on a variety of topics.
www.consumer.gov/weightloss	Outlines a healthy approach to weight loss.

Campus Nutrition Counseling Service

Online nutrition advice often lacks the ability to individualize weight loss programs. If you would like help with your own personal nutrition and weight loss goals, make an appointment to see one of the Registered Dietitian on campus. To schedule an appointment, call 5 - 4996. Or you may go to MDhub.com for information on getting an appointment.