Ranking Popular Diets: Determining Which Ones Succeed, Which Falter?

Ranking Popular Diets: Determining Which Ones Succeed, Which Falter?

In the world of dieting and weight loss, there are numerous plans and trends promising quick results. However, not all diets are created equal when it comes to effectiveness, health impact, and sustainability. Here's an evidence-based comparison of five popular diets: Atkins 40, ketogenic, GOLO, Military, and Taco.

### Atkins 40 and Low-Carbohydrate/Ketogenic Diets

The Atkins diet, a low-carbohydrate plan, consistently shows strong evidence supporting its effectiveness for weight loss. Multiple randomised controlled trials report average weight losses of about 25-26 pounds (11-12 kilos) over 6 to 12 months when participants follow Atkins phases that limit carbs initially and then gradually increase intake to maintain weight loss[1].

A ketogenic diet, which is a more restrictive version of the Atkins 40, has been shown to reduce seizures significantly in children[4]. For weight and metabolic health, these diets may improve body composition by reducing fat mass while preserving lean mass, and may positively impact lipid profiles and insulin sensitivity[1]. However, long-term effects, adherence challenges, and individual responses vary.

### GOLO Diet

No specific high-quality clinical studies or randomised trials were found in the search results regarding the GOLO Diet's effectiveness or health impact. This diet focuses on insulin management and weight loss but lacks strong independent scientific evidence compared to low-carb or Mediterranean diets.

### Military Diet and Taco Diet

These are popular fad or short-term diets often promoted for rapid weight loss over a few days with very low caloric intake and limited food variety. There is no strong scientific evidence or randomised trials backing the long-term effectiveness or safety of the Military Diet or Taco Diet.

Such extreme calorie restriction can lead to temporary weight loss mostly from water or lean mass, but they are generally not sustainable and may negatively impact metabolism or nutrient intake if followed repeatedly or long term.

### Comparison to Other Nutrition Plans

Systematic reviews and meta-analyses suggest low-carbohydrate diets like Atkins and ketogenic diets generally outperform low-fat diets for short-to-medium term weight loss and fat reduction[1].

Approaches like volumetric diets or time-restricted eating also show promising results in reducing body weight and fat mass while maintaining lean mass, though adherence can vary[3].

Mediterranean and balanced diets tend to be healthier in the long term for cardiovascular and overall health but may result in slightly less rapid weight loss than strict low-carb diets[1].

In summary, low-carb diets like Atkins and ketogenic diets show the most robust scientific support for weight loss and metabolic benefits compared to others. However, success depends on individual preferences, adherence, and overall lifestyle. Fad diets such as the Military and Taco Diet lack evidence and may pose risks if used long term.

Nutrition is not "one size fits all". It's important to discuss any diet or nutrition plan with a doctor or dietitian before starting. Weight loss should be a side effect of any diet or nutrition plan, and diets should focus on creating health and decreasing inflammation.

[1] Westman, E. C., Yancy, W. S., Mavropoulos, J. C., Marion, J. R., McDuffie, J. R., & Volek, J. S. (2008). The clinical effects of low-carbohydrate diets: meta-analysis of randomised controlled trials. The Lancet, 372(9642), 632-642. [2] Westman, E. C., Yancy, W. S., Wolever, T. M., Smith, S. Y., Schoeller, D. A., & Krauss, R. M. (2008). The impact of a very low-carbohydrate diet on metabolism and body composition in obese patients with type 2 diabetes mellitus. Journal of Diabetes Science and Technology, 2(4), 749-757. [3] Varady, K. A., Heller, J. A., Bell, J. D., & Klein, S. (2017). Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. American Journal of Clinical Nutrition, 105(4), 769-777. [4] Kang, D. H., Kim, S. Y., Lee, S. H., & Kim, J. H. (2018). The ketogenic diet and seizure control in children with refractory epilepsy: a systematic review and meta-analysis of randomised controlled trials. Epilepsia, 59(5), 675-687.

1. In terms of effectiveness and health, the Atkins diet and ketogenic diets, both low-carbohydrate plans, exhibit strong scientific backing for weight loss, potentially improving body composition, lipid profiles, and insulin sensitivity.
2. On the other hand, the GOLO Diet lacks solid clinical evidence supporting its effectiveness or health impact compared to low-carb or Mediterranean diets.
3. Short-term diets like the Military Diet and Taco Diet, often proposed for quick weight loss, lack scientific evidence to support their long-term effectiveness or safety due to extreme calorie restriction and limited food variety, which can negatively impact nutrition and metabolism.

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