There are a number of advantages to the CSIRO Total Wellbeing diet:

• Weight loss from being on the diet
• Significantly improved cardiovascular risk factors
• Improved insulin and glucose levels (especially in diabetics)
• Reduced insulin resistance
• Lowered cravings for sweets and highly processed foods

REFERENCES

1. Brinkworth GD, Noakes M, Keogh JB, Luscombe ND, Wittert GA, Clifton PM. Long-term effects of a high-protein, low-carbohydrate diet on weight control and cardiovascular risk markers in obese hyperinsulinemic subjects. Int J Obes Relat Metab Disord. 2004 May;28(5):661-70. Accessed 14 January 2008

Popularity: 16% [?]

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There are many advantages to the Sugar Busters! diet. It eliminates many of the calorie-rich, but nutrient poor, over-processed, pre-packaged foods that are prevalent in the diet of many people nowadays. These foods are not recommended by any nutrition organisation and eliminating (or even greatly reducing) these foods goes a long way towards optimum health practices.

The main advantages of the Sugar Busters! diet are:

• Helps to eliminate over-consumption of sugar and sweets
• Eliminates many foods that are completely unhealthy
• Does not involve calorie counting
• Very simple and straightforward diet plan, easy to understand
• Assists in weight loss
• Helps to stabilise blood sugar and insulin levels
• Assists with reducing insulin resistance
• Fitness is greatly improved with the exercise recommended

REFERENCES

1. This diet advocates the removal of all sweets, sugary products and junk foods – basically foods which are made up of empty calories, as they are nutrient poor but calorie rich – which is great nutritional advice. The over-eating of these types of foods are what cause the high spike in glucose and insulin levels in many people and causes an excess of weight, as well as being a risk factor for diabetes type 2
2. The Sugar Busters diet is simple, straightforward and easy to understand as there is no calorie counting or any complicated procedures to follow
3. The lowered intake of high GI foods (sweets, junk) and more protein, means that blood glucose levels are stabilised and insulin becomes more stabilised too. This also means that there is less likelihood for the pancreas to produce more insulin in response to high glucose levels (as glucose levels are stable and normal) and the body is no longer insulin resistant

Popularity: 3% [?]

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There are a number of advantages to the South Beach diet:

• There are few foods with high saturated fats in this diet
• No calorie counting required
• This diet encourages regular meals and snacks
• Keeps blood sugar levels maintained at a regular level
• Limits all processed foods and encourages natural foods
• Carbohydrates are re-introduced in later phases
• Some nutritionists favour diets based on GI

“Any type of diet which restricts or prohibits all processed foods has some advantages”

Popularity: 14% [?]

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There are a number of advantages to the Pritikin diet:

• Very high in natural fibre (from fruit, vegetables and grains)
• Helps people with Crohn’s disease & other digestive disorders
• Low in sodium (salt)
• Very low in saturated fat
• Promotes weight loss from healthy eating of whole foods
• Lowers blood LDL cholesterol and triglyceride levels
• Regulation of blood pressure to normal levels
• Stabilised blood glucose and insulin levels
• Low fat, high fibre diet prevents many diseases, including cancer
• Helps to manage diabetes in some people, without medication
• Lowers risk for cardiovascular (heart) disease

“Diets that are low in fat and high in fibre (from a high vegetable, legume and wholegrain intake) may prevent many diseases, including heart disease and cancer”

REFERENCES

1. The Pritikin diet’s focus on mainly eating fruits, vegetables and wholegrains ensures that there is plenty of fibre, both soluble and non-soluble. This ensures that the digestive system is properly stimulated and especially the colon, which ensures that constipation does not occur (as at least 8 glass of water are taken in each day)
2. O’Keefe SJ. Nutrition and gastrointestinal disease. Scand J Gastroenterol Suppl. 1996;220:52-9. Accessed on 17 January 2008. This study examines the relationship between fibre and Crohn’s disease and suggests there may be a link, that the specific diet with high fibre should be used as a therapy for this condition
3. The Pritikin diet recommends only 10% of the dietary intake should come from fat and most of this fat will be unsaturated as the diet focuses more on plant food intake than animal-based foods
4. Anderson JW, Konz EC, Jenkins DJ. Health advantages and disadvantages of weight-reducing diets: a computer analysis and critical review. J Am Coll Nutr. 2000 Oct;19(5):578-90. Accessed on 17 January 2008. The study suggests that since the Pritikin is plant-based and low in calories and saturated fat, people will lose weight on this diet
5. Sullivan S, Samuel S. Effect of short-term Pritikin diet therapy on the metabolic syndrome. J Cardiometab Syndr. 2006 Fall;1(5):308-12. Accessed on 17 January 2008. This study showed that people with metabolic syndrome (they have a variety of health problems associated with diabetes and cardiovascular disease) reduced their blood cholesterol and triglyceride levels while on the Pritikin diet
6. Roberts, Christian Barnard, R. James. (2005-01). Effects of exercise and diet on chronic disease. Journal of Applied Physiology, 98 (1): 3–30. ISSN: 8750-7587. Accessed on 17 January 2008. This study showed that the Pritikin diet lowered blood pressure to normal level, regulated blood sugar (and insulin) levels and initiated weight loss in the subjects of the study with the patients requiring less of their medication within three weeks of starting the Pritikin diet

Popularity: 6% [?]

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There are many studies which show the anti-inflammatory effects of omega-3 fatty acids prevent or help manage conditions such as arthritis and heart disease. This is the main reason the Heart Association’s across the world recommend that oily fish (such as salmon, trout, mackerel) should be eaten three times each week to prevent these conditions. In addition, it is well known that brightly, or dark coloured fruits and vegetables have high levels of phytonutrients, which are antioxidant substances that remove free radicals from the body. Free radical damage causes ageing, cancer and heart disease.

The are a number of advantages to the Perricone diet:

• Consuming low GI foods is beneficial for insulin/glucose levels
• Improved blood triglyceride and cholesterol levels
• Lowered risk of atherosclerosis (hardening of the arteries)
• Reduced risk in cardiovascular disease
• Lowered inflammation in the body from high omega-3 intake
• Could possibly help as an anti-ageing diet

“The anti-inflammatory effects of omega-3 fatty acids prevent or help manage conditions such as arthritis and heart disease”

REFERENCES

1. Ludwig DS, Majzoub JA, Al-Zahrani A, Dallal GE, Blanco I, Roberts SB, Agus MS, Swain JF, Larson CL, and Eckert EA. High glycemic index foods, overeating, and obesity. Pediatrics, 1999 Mar;103(3):E26. Accessed 11 January 2008. This study looked at the relationship between obesity and high glycemic foods, to determine the insulin and glucose response after a meal that was either low, medium or high GI. Twelve obese teenage boys were studied in this trial. The results showed that the high GI meal caused “a sequence of hormonal and metabolic changes that promote excessive food intake in obese subjects”. The authors also stated that further studies need to be done to examine the relationship between dietary GI and body weight maintenance.
2. Markovic TP, Campbell LV, Balasubramanian S, Jenkins AB, Fleury AC, Simons LA, and Chisholm DJ. Beneficial effect on average lipid levels from energy restriction and fat loss in obese individuals with or without type 2 diabetes. Diabetes Care. 1998 May;21(5):695-700. Accessed 11 January 2008. This study investigate whether a reduction in calories or a small loss of fat improved the blood lipid levels of the trial group of obese people (some of which had type 2 diabetes and some that didn’t). The results of this study showed that even in obese people with normal lipid levels, the special diet they were on (the Zone diet) did reduce heart disease risk and had a beneficial effect on their blood lipids too.
3. Wolfe BM, Piché LA. Replacement of carbohydrate by protein in a conventional-fat diet reduces cholesterol and triglyceride concentrations in healthy normolipidemic subjects. Clin Invest Med. 1999 Aug;22(4):140-8. Accessed 11 January 2008. This diet tested the Zone diet on healthy individuals with normal blood lipid levels. The outcome of the study showed that if there was a moderate replacement of dietary carbohydrate with low-fat, high-protein foods, this significantly improved blood cholesterol levels and cardiovascular risk.
4. Fontani G, Corradeschi F, Felici A, Alfatti F, Bugarini R, Fiaschi AI, Cerretani D, Montorfano G, Rizzo AM, Berra B. Blood profiles, body fat and mood state in healthy subjects on different diets supplemented with Omega-3 polyunsaturated fatty acids. Eur J Clin Invest. 2005 Aug;35(8):499-507. Accessed 11 January 2008. This study showed that the Zone diet (either supplemented with high doses of EPA/DHA) significantly reduced body fat in the healthy participants of the study, especially as compared to the standard recommended diet.
5. Pittas AG, Das SK, Hajduk CL, Golden J, Saltzman E, Stark PC, Greenberg AS, Roberts SB. A low-glycemic load diet facilitates greater weight loss in overweight adults with high insulin secretion but not in overweight adults with low insulin secretion in the CALERIE Trial. Diabetes Care. 2005 Dec;28(12):2939-41. Accessed 11 January 2008. This study showed that in people who secreted higher levels of insulin had a better outcome (weight loss, reduced insulin and glucose levels) when they were fed a low-carbohydrate diet with low GI load (like the Zone diet) than when they ate foods with a high GI load, plus the Zone diet also helped them lose weight. The authors also stated that their findings should be confirmed with further studies with more participants.

Popularity: 2% [?]

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There are many advantages to the Mediterranean diet:

• High in fresh vegetables and fruit, to the recommended levels
• Very high in fibre, which prevents certain disorders of the gastrointestinal system
• Low in saturated fat
• Red wine is included in the Mediterranean diet in moderation
• Includes all the essential fatty acids (omega-3 and omega-6) required for good heart health
• Proven to be beneficial for heart health, with the high levels of vegetables, grains, fish and low in saturated fat
• Lowers risk of certain gastrointestinal cancers
• Studies show that a pregnant woman on a Mediterranean diet may prevent future allergies in her children
• Daily exercise recommended is another health advantage of the Mediterranean diet

Popularity: 4% [?]

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There are many advantages to the Macrobiotic diet:

• May prevent several types of cancers
• Consists of fresh produce
• Provides lots of vitamins, minerals, antioxidant and phytonutrients
• Rich in fibre (from the wholegrains)
• May prevent constipation
• Organic foods are higher in nutrients than conventional foods
• May prevent heart disease
• Very low in saturated fats
• Rich in foods high in phytoestrogens
• Very low in refined sugar and processed foods
• May help people with diabetes

“The macrobiotic diet is basically a type of vegetarian diet and may have many health benefits”

REFERENCES

1. The American National Institutes of Health, Office of Alternative Medicine has funded a pilot study to determine if a macrobiotic diet may prevent several types of cancer. This study has been completed (June 2008) but the results of the study are not yet available.
2. The Macrobiotic diet is high in fibre from the wholegrains which are highly advised to be eaten. Fibre is lacking is most people’s diets today. Fibre is required to enable the colon to work properly and prevent constipation
3. The American Heart Association recommends a diet which is low in saturated fat. High intake of saturated fat is linked to heart disease development, so a diet that limits saturated fat can only reduce this risk
4. The Macrobiotic diet is high in phytoestrogens, which proponents believe may help to balance female hormones and help with menopause, premenstrual syndrome, and prevention against breast cancer (as well as other cancers) and endometriosis
5. The Macrobiotic diet is very low in refined sugar and processed foods, which are unhealthy and can exacerbated insulin resistance and diabetes. Wholegrains, high in fibre are better at keeping the blood glucose levels at an even level and prevent spikes in blood glucose and insulin, which can eventually cause insulin resistance in some people and this condition can lead to diabetes type 2

Popularity: 7% [?]

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There are a number of advantages to the Low GI diet:

• The diet is very high in fibre (to the recommended levels of 30g per day)
• Fruits, vegetables and wholegrains are plentiful in the diet
• Helps to stabilise blood sugar and insulin levels
• Reduces the risk of developing type 2 diabetes
• Increases HDL (“good”) cholesterol levels
• Reduces risk of cardiovascular disease
• Diet encourages healthy intake of “good” low GI foods
• The diet is high in all nutrients
• Provides healthier food choices
• No food groups are restricted or cut out of the diet
• Weight loss and less risk of obesity

“Always eat plenty of fruits, vegetables, grains and foods low in saturated fat”

REFERENCES

1. The plentiful amount of fruits, wholegrains and vegetables recommended each day provide enough of the daily fibre that is recommended for good health by nutrition experts (especially for digestive health, but also for general health)
2. This diet has plenty of fruits, wholegrains and vegetables, which are recommended by health and nutrition experts as part of a healthy diet
3. Salmerón J, Manson JE, Stampfer MJ, Colditz GA, Wing AL, Willett WC. Dietary fiber, glycemic load, and risk of non-insulin-dependent diabetes mellitus in women. JAMA. 1997 Feb 12;277(6):472-7. Accessed 17 January 2008. This study showed that a diet high in unrefined grains (high GI) and low in fibre increased the risk of type 2 diabetes in women
4. Salmerón J, Ascherio A, Rimm EB, Colditz GA, Spiegelman D, Jenkins DJ, Stampfer MJ, Wing AL, Willett WC. Dietary fiber, glycemic load, and risk of non-insulin dependent diabetes mellitus in men. Diabetes Care. 1997 Apr;20(4):545-50. Accessed 17 January 2008. This study showed that a diet high in unrefined grains (high GI) and low in fibre increased the risk of type 2 diabetes in men
5. Ford ES, Liu S. Glycemic index and serum high-density lipoprotein cholesterol concentration among us adults. Arch Intern Med. 2001 Feb 26;161(4):572-6. Accessed 17 January 2008. This study of the data of 13907 US adults showed that a diet with foods high in GI and high in GL were associated with a lower concentrations of HDL (“good”) cholesterol, which increased risk of cardiovascular disease
6. Liu S, Willett WC, Stampfer MJ, Hu FB, Franz M, Sampson L, Hennekens CH, Manson JE. A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women. Am J Clin Nutr. 2000 Jun;71(6):1455-61. Accessed 17 January 2008. The epidemiological data of US women used for this study, suggests that high dietary glycemic load from refined carbohydrates increases the risk of coronary heart disease, irrespective of whether or not there were other (and known) coronary disease risk factors
7. Ludwig DS. Dietary glycemic index and the regulation of body weight. Lipids. 2003 Feb;38(2):117-21. Accessed 17 January 2008. The outcome of this study was to suggest that low GI diets may be useful in the prevention and treatment of obesity and related complications

Popularity: 25% [?]

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There are a number of advantages to the juicing-fasting diet:

• Juices are easy for the stomach to digest and absorb
• Juicing allows concentration of some nutrients in one glass
• Fresh juice has a lot of flavour (from the fruits and/or vegetables)
• Raw juices have many vitamins, minerals and antioxidants
• Fasting allows the gastrointestinal (GI) tract to rest and detoxify
• Fasting enables the liver to detoxify properly

Popularity: 5% [?]

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There are a number of advantages to the CSIRO Total Wellbeing diet:

• Weight loss from being on the diet
• Significantly improved cardiovascular risk factors
• Improved insulin and glucose levels (especially in diabetics)
• Reduced insulin resistance
• Lowered cravings for sweets and highly processed foods

REFERENCES

1. Brinkworth GD, Noakes M, Keogh JB, Luscombe ND, Wittert GA, Clifton PM. Long-term effects of a high-protein, low-carbohydrate diet on weight control and cardiovascular risk markers in obese hyperinsulinemic subjects. Int J Obes Relat Metab Disord. 2004 May;28(5):661-70. Accessed 14 January 2008

Popularity: 16% [?]

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• Most important of all – significant weight loss
• Blood sugar and insulin levels become stabilised
• Significant metabolic changes in insulin and glucose levels
• Improves insulin sensitivity / resistance
• Blood lipid (cholesterol and triglyceride) levels are lowered
• There is some evidence it could be beneficial for diabetics
• This die may prevent the development of Type 2 Diabetes
• Better, more restful sleep (especially in people previously obese)
• Manages (without drugs) impaired insulin levels in some people

REFERENCES

1. One large study followed 311 pre-menopausal, non-diabetic women aged 25-50, for 12 months to gauge their weight loss on this diet compared to control groups on other types of diets which advocated higher carbohydrate consumption. The study found that that the women undertaking the Atkins diet had significantly lowered blood pressure and blood levels of cholesterol and triglyceride’s than those women on the other diets (The Zone, Ornish, LEARN diets). This study was conducted by Stanford University and released in March 2007. This study produced results that were completely unexpected by the scientific and medical community
2. Gardner CD, Kiazand A, Alhassan S, Kim S, Stafford RS, Balise RR, Kraemer HC, King AC. Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women. JAMA. 2007;297:969-977. Accessed on 10 Jan 2000
3. Boden G, Sargrad K, Homko C, Mozoli M, Stein TP. Effect of a Low-Carbohydrate Diet on Appetite, Blood Glucose Levels, and Insulin Resistance in Obese Patients with Type 2 Diabetes. Annals of Internal Medicine, Volume 142, Issue 6, Pages 403-411, 15 March 2005. Accessed on 10 Jan 2008. This study was only a short-term one (lasted two weeks), more longer-term studies need to be done
4. Knopp RH and Retzlaff BM. Saturated fat prevents coronary artery disease? An American paradox. American Journal of Clinical Nutrition, Volume 80, Issue 5, Pages 1102-1103, November 2004. Retrieved on 10 Jan 2008
5. Diabetes Prevention Program, developed at the National Institute for Diabetes, Digestive and Kidney Diseases, accessed 10 January 2008
6. Willi SM, Oexmann MJ, Wright NM, Collop NA, Key LL. The Effects of a High-Protein, Low-Fat, Ketogenic Diet on Adolescents with Morbid Obesity: Body Composition, Blood Chemistries, and Sleep Abnormalities. Pediatrics 1998, 101(1):61-67. Accessed on 10 January 2008

Popularity: 7% [?]

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