Looking for a diet but having trouble digesting all the facts and information? We’ve got our teeth into 10 of the most popular weight loss plans so you can decide on the best programme for your needs.
Harcombe diet: Reduces your intake of carbohydrates and increases consumption of unprocessed foods. The diet is split into three phases, with the first five-day phase being the most intense. The final phase can be followed in the long-term, helping you to maintain the weight you’ve achieved.
Advantages: Eat as much as you want and still lose weight, it is what you eat that matters. There is no calorie counting and the emphasis is on a long-term lifestyle change.
Disadvantages: You will need plenty of self-control. There are foods you have to cut out completely in the short-term, such as potatoes, cheese and milk, and in the long-term you will need to restrict your intake of certain foods, just treating yourself on occasions.
5:2 diet: Based on intermittent fasting, you eat normally for five days a week and fast on the other two days.
Advantages: Can be easier to stick to than seven days of dieting. Two days a week on a restricted diet can lead to greater reductions in body fat, insulin resistance and some chronic diseases.
Disadvantages: You should still make healthy choices and be active every day of the week. Skipping meals can cause side effects, such as headaches.
Dukan diet: This low-carbohydrate, high-protein diet promotes gradual weight loss and long-term weight management. Phase one centres on low-fat, protein-rich foods for an average of five days. The next three phases see the gradual introduction of some fruit, vegetables and carbohydrates, and eventually all foods. There is no time limit to the final phase, which requires you to have a protein-only day once a week and to take regular exercise.
Advantages: Easy to follow and there is no need to weigh food or count calories. There’s no limit to how much you can eat, as long as you keep to the rules.
Disadvantages: Side effects such as bad breath, nausea and constipation might be experienced in the early stages. Rapid weight loss can be motivating but is unsustainable and unhealthy. The diet is not nutritionally balanced.
LighterLife: A very low calorie diet where, depending on how much you weigh, you will consume between 570 and 1,200 calories a day. This meal replacement diet is aimed at people who have at least one stone to lose. Weekly counselling is designed to help you identify why you overeat and to change your attitude to food.
Advantages: Rapid weight loss and a chance to understand your eating habits. Once you’ve reached your desired weight there’s a programme which slowly re-introduces food.
Disadvantages: The NHS has warned that diets such as LighterLife should only be followed for a limited time and you should talk with your GP before you start. You may experience side effects and cutting calories significantly can potentially cause health problems.
Paleo diet: Foods that can be hunted, fished and gathered are the focus of this plan, which is also known as the caveman diet. Cereal grains including wheat, dairy, refined sugar, potatoes, salt, and anything processed are a definite no-no.
Advantages: Reduces your intake of processed food and increases your fruit and vegetable consumption. It is simple to follow, involves no calorie-counting and some plans pledge that you will get 99% of the benefits if you adhere to the diet 80% of the time.
Disadvantages: Limited variety and most versions encourage the consumption of large amounts of meat, which contradicts current health advice. Many versions ban key food groups.
Atkins diet: A low-carbohydrate, high-protein weight loss programme. Atkins allows unlimited fat and some vegetables during phase one. In the next three phases, more carbohydrates and fruit and vegetables are introduced to determine what your ideal carbohydrate intake is. Phase one is designed to help you lose up to 15lb in two weeks, reducing to 2lb to 3lb in phase two.
Advantages: Rapid weight loss and a reduction in the consumption of processed carbohydrates and alcohol. Appeals to men and women.
Disadvantages: A lack of variety and you may experience side effects in the initial stages. The high intake of saturated fat could pose health risks and there are concerns that a lack of fruit, vegetables and dairy products, and a high protein intake, may affect bone and kidney health.
Cambridge diet: With a range of meal-replacement products available, this diet offers numerous flexible-eating plans, ranging from 415 calories to 1,500 calories or more a day. There is also a long-term weight management programme. You will receive the support of a Cambridge adviser while on the programme.
Advantages: Weight loss can be quick. The meal replacements are nutritionally balanced.
Disadvantages: A very low calorie diet that involves eating 1,000 calories a day or fewer should not be followed for more than 12 continuous weeks and medical supervision is advised. You might experience side effects in the early stages and the plan could prove difficult to stick to.
Alkaline diet: Victoria Beckham is among the celebs who are said to be fans of this diet, which recommends cutting back on acid-producing foods such as meat, wheat and other grains, refined sugar, dairy products, caffeine, alcohol and processed foods in favour of alkaline foods like fruit and vegetables.
Advantages: Healthier choices.
Disadvantages: The body maintains its acidity levels whatever your diet. Completely cutting out a food group goes against general health advice. Getting to grips with what you can and cannot eat will take time.
Slimming World: The plan involves swapping high-fat foods with low-fat foods that leave you feeling full up. You choose from a list of "free foods", which you can eat in unlimited quantities. There’s no calorie counting, no foods are banned and you’re allowed the occasional treat. Weekly group meetings are held and exercise is encouraged.
Advantages: Varied and balanced meals and no foods are banned. You will be given ideas for how to get more active and attending a group can boost motivation.
Disadvantages: Unless you get to grips with calories and portion sizes, you may struggle to keep the weight off in the long term when you come off the programme.
WeightWatchers: A calorie-controlled diet which provides a personal daily ProPoints allowance, offering you flexibility and choice. Your fruit and most vegetable consumption is unlimited and there are weekly meetings and confidential weigh-ins.
Advantages: As long as you stick to your points allowance, you can eat and drink whatever you choose. The ProPoints system is flexible and you can save up points for a special occasion. The support groups help with motivation and an individual exercise plan is provided.
Disadvantages: Working out the points system will take time.
