Weight Loss Diet Plans – Four Diet Plans Reviewed

A healthy weight loss diet plan is always the best diet plan. In this article I review four good diet plans, recommend one and give you important information on the low carb diet plan, the protein diet plan, the low fat diet plan and more.

Weight Loss Diet Plan #1 – Adkins Diet: Considered a high protein diet, the Adkins Diet is the most famous of all diets ever.  Created by cardiologist Dr. Robert Adkins, initially intended as a fast-weight loss diet for his patients who needed heart surgery but were too over weight to survive the operation… so Dr. Adkins designed a diet to help them lose a lot of weight fast so they could survive the surgery.

The diet was so effective at producing a fast drop in weight, it gained nationwide recognition and Dr. Adkins became known more for his weight loss plan than for his life-work of being a cardiologist helping people with heart problems.


The Adkins Diet is a 3 phase program

Phase 1 of Adkins excludes ALL carbohydrates… no bread, rice, pasta, fruit, beer, beans, potatoes… NO carbohydrates, but all the protein and fat foods you want, including steak, chicken, ribs, sausage, eggs, fish, pork, etc.

Phase 2 of Adkins lets you begin to include just a few carbohydrate-containing foods like vegetables, beans, and whole grains, but in VERY restricted amounts.

Phase 3 of Adkins, which begins AFTER you’ve lost all the weight you need to lose, is intended to last for life, and in phase 3 you can occasionally include other carbohydrates in small amounts.

The diet is popular because it produces impressive initial weight loss, however the Adkins diet has become perhaps the most highly criticized diet ever for a variety of reasons, most of which have little to no basis in fact.

Long term studies show a large percentage of people who lose weight on the Adkins Diet, maintain weight loss as long as they stay on the diet, but many have trouble staying on the diet and immediately regain weight when they go off the diet.

Biggest Problem with the Adkins Diet: 1) it is generally misunderstood and therefore not followed correctly; 2) There is too much emphasis on weight loss and not enough explanation or emphasis on keeping the weight off once you lose it.

Bottom Line: It takes 5 things to lose weight and keep it off for life without feeling hungry or deprived.  Though somewhat controversial, the Adkins plan offers metabolically sound diet advice, however, the program falls short in at least three of the five things it takes for lasting weight loss success.

Weight Loss Diet Plan # 2 – South Beach Diet – created by Dr. Arthur Agatston, also a respected cardiologist, this popular diet is very similar to the Adkins 3 Phase Diet.  Like the Adkins Diet, phase 1 restricts all carbohydrates; like Adkins, phase 2 reintroduces certain healthy carbohydrate foods like vegetables, salad and so on, and like Adkins, phase 3, after you lose the weight, you go on a restricted carbohydrate eating plan you stay on for life.  There’s more to it, but that’s it in a nutshell.

This diet is strikingly similar to the Adkins Diet, but with more emphasis on all the food you can eat, and with less discussion of the metabolism involved. The South Beach Diet Involves no calorie counting or weighing of portions, which is a big positive.

The South Beach diet is very popular and most people maintain weight loss as long as they follow the diet.  However, while there is nothing incorrect about the diet, the plan is incomplete in explaining each of the 5 factors that must be in place before you can reach a healthy body weight and easily maintain that weight for life.  As such, it is common for people to lose weight, on the South Beach Diet, then drift off the diet and quickly regain the weight and then feel like they failed.

There is nothing wrong with this diet other than the program focuses too much on food and too little on other vitally important diet, nutrition and lifestyle factors involved in losing weight, keeping it off, and becoming healthy and strong.

Weight Loss Diet Plan # 3- The Zone Diet: Created by microbiologist Barry Sears, the Zone diet, like Adkins and South Beach, was formulated around an accurate understanding of what causes the body to make and store fat, and what causes the body to burn stored fat for fuel.

The Zone book was originally intended as a refresher course in human bio-chemistry for medical doctors who were making the tragic mistake of recommending low-fat diets for weight loss and for controlling diabetes.

The Zone Diet boils down to getting about a third of your calories from lean protein foods, and two-thirds from fruits and vegetables with only very minor amounts of other carbohydrate-rich foods.

Biggest Problem With The Zone: The Zone offers sound diet and supplementation advice, however, like most other diet plans, the program provides no frame of reference or step-by-step strategy to make the kind of overall diet, nutrition and lifestyle changes it takes to lose weight and keep it off for life.

If losing weight and keeping it off was easy everyone would do it and no one would be overweight.  But quite the opposite is true.

Whether you lose weight the right way or the wrong way, losing weight is much easier than keeping it off, which is why the experts tell us that 9 of every 10 people who lose weight, regain it all back, plus more within one year or less.

The key to success with your weight and your health, is not just to lose weight, but to keep it off.

Even though some popular, doctor-endorsed weight loss programs offer good advice on how to lose weight,  practically all the emphasis is on weight loss, with barely a mention of what’s actually involved in keeping the weight off and becoming a powerhouse of health and vitality.

Best Diet Plan # 4 – 5 Steps To Optimal Health Permanent Weight Loss and Health Improvement Program – The 5 Steps Program is not a quick weight loss plan.  The 5 Steps Program puts equal emphasis on EACH of the 5 Steps it takes to lose weight, keep it off, and dramatically improve your health.

Like Adkins, The South Beach Diet Plan and the Zone Diet, 5 Steps To Optimal Health offers metabolically sound eating advice, but 5 Steps is the only program that explains in simple, straight forward language the science of weight loss AND the diet, nutrition and lifestyle steps that allow you to reach an attractive, healthy body weight, easily maintain that weight and never feel hungry or deprived.

The 5 Steps Program is not specifically about losing weight, it is about understanding and making the diet, nutrition and lifestyle changes that naturally lead to a lean, healthy body weight, higher energy, and overall better health.

Biggest Problem With 5 Steps To Optimal Health Plan – This is not a quick fix diet plan.  The program teaches you how to lose weight safely, keep it off permanently, with the commonly reported side effects of healthier blood pressure, lower cholesterol, healthier blood sugar, and naturally higher energy.  If you’re looking for a magic pill, this is not what you’re looking for.


Summary of All Diets

Low Fat Diets: Low fat diets are by definition high in carbohydrates and relatively low in protein.  Common low fat diet foods include pasta salad; rice; potatoes; bread, cereal; beans; low-fat dairy products, fruit, vegetables; and only the leanest cuts of meat.  Any of the above would be good props to point to while discussing this diet.

Problem With Low Fat Diets: Low fat diets are based on the mistake idea that eating fat makes you fat, which is false.  Eating fat does not make you fat anymore than eating sweets make you sweet or eating spicy food makes you spicy.  The idea is absurd.

Bread, rice, pasta, etc, are very HIGH in carbohydrates and eating carbohydrates will make you fat… because carbohydrates are nothing but sugar molecules hooked together, see attachment.

A low fat, high carbohydrate diet causes a rise in blood sugar and causes your body to begin making and storing fat almost immediately.   Bottom line – low fat diets make you fat.

Low Sugar Diet:  The GOLDEN KEY to a healthy body weight and good health is to learn to eat for blood sugar control… and eliminating anything obviously high in sugar from your diet is an excellent first step.


Just 2 soft drinks a day can add a pound of fat every 10 days.

Get the candy and soft drinks out of your diet and you will effortlessly drop a few pounds.  Typically, people who consume sweets throughout the day are driven by raging nutrient deficiency and they will NOT be able to beat the deficiency with will power… they MUST get the nutrition they need.  This topic is discussed in detail in the book, 5 Steps To Optimal Health.

Low Carb Diet:  Carbohydrates ARE sugar and too much sugar will make you fat and sick.  With this in mind a low-carb diet is a step in the right direction, but that does not mean cut out all the carbs.  You should get your carbohydrates primarily, if not exclusively, from fresh green and brightly colored vegetables and fresh non-tropical seasonal fruit.


Important Points About Losing Weight

Weight loss is about the science of metabolism; get the science right and you lose weight and keep it off, get it wrong and you may struggle for years and never reach your goal and it doesn’t matter one bit how many weight loss pills you take, how many diet books you read, or how faithfully you follow the latest celebrity diet.

Losing weight and keeping it off is EASY… but it is NOT SIMPLE.  To succeed, you need a good basic understanding of what causes your body to make and store fat, what causes you to burn stored body fat, and what kind of diet, nutrition and lifestyle it takes to lose weight and keep it off WITHOUT DIETING and without ever feeling hungry or deprived.


The Bottom Line On Weight Loss

Diets don’t work… The ONLY way to lose weight and keep it off long-term is learn how to eat in a way that gives you the essential nutrients you MUST have to avoid hunger and food cravings, and that stimulates your metabolism to burn stored body fat for energy and not constantly make and store new fat.

Imelda Despres

Imelda Despres is our writer for the Baby, Health and Beauty categories. She was a nutritionist for 5 years before joining the InsideReviewed.com team. When she's not researching, she enjoys weekend getaways with her family at the lake.

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