(Part 2)
When we last reviewed diet books a few years ago, low-carb was king. The South Beach Diet and Dr. Atkins’ New Diet Revolution ruled the best-seller list. Good Carbs, Bad Carbs and The New Glucose Revolution weren’t far behind. Only two have survived that list of 10: South Beach (that’s good, given its sensible advice) and Eat Right 4 Your Type (that’s bad, given its scientific-sounding baloney).
The latest crop of weight-loss books pooh-poohs both low-carbs and low-fat diets. The good news is that most of them recommend fruits, vegetables, whole grains, and other healthy foods and rail against sweets, refined grains, and bad fats. Can’t complain about that, even if the rationale is sometimes, shall we say, imaginative.
Since no large, long-term studies have tested these diets on weight, we can’t judge their ability to trim your physique. Instead, we’ve rated each book’s scientific credibility (“Is the science solid?”) and whether the diet is healthy (good points are marked with s and not-too-good points with a t). In “What you should eat,” Yes means frequently and Less means rarely, if ever. The ratings are based on the latest scientific evidence in the field of food and nutrition, and the science of weight management.
Here are the current popular weight-loss books and how they fared in our evaluation:
The Rice Diet Solution
• Claim. Austere, high-carb diet that limits salt (an appetite stimulant) and fat will detox your body and trim pounds.
• What you should eat. Yes: Whole grains (not just rice), fruits, vegetables, beans, (limited) fish, non-fat dairy. Less: All other foods.
• Is the science solid? Yes, if you can stick to this very-low-fat, low-flavor diet (sprinkled with Buddhist mindfulness, yoga, and the 12-step program originally designed for Alcoholics Anonymous).
• Is the diet healhty? sLow in salt, sugar and bad fat. t Low in protein.
• Worst feature. Low protein (16 to 20 grams a day) may lead “Ricers” to lose more muscle than a higher-protein diet.
• Most preposterous claim. “It has been shown that we only really need about 20 grams of protein per day.”
The Fat Smash Diet
• Claim. Detox your body with (mostly) fruits and vegetables for nine days, eat four to five small meals every day, and exercise.
• What you should eat. Yes: Fruits, vegetables, whole grains, seafood, lean meats, low-fat dairy, sugar substitutes. Less: Sweets, refined grains, fatty meals, alcohol, fried foods, and fat-laden salad dressing.
• Is the science solid? Detox mumbo jumbo aside, exercise and diet advice (fill up on fruits and vegetables) is solid, if scarce.
• Is the diet healthy? sMostly healthy foods. t Some recipes high in sodium.
• Worst feature. Skimpy book for “smashers” has few recipes, menus, details ... or words, for that matter.
• Most preposterous claim. “There is no limit and there’s no counting calories. But even with this freedom, don’t overeat!”
The South Beach Diet
• Claim. Switching to the “right” carbs stops insulin resistance, cures cravings, and causes weight loss.
• What you can eat. Yes: Seafood, chicken breast, lean meat, low-fat cheese, nuts, oils, most vegetables; (later) whole grains, most fruits, low-fat milk or yogurt, beans. Less: Fatty meats, full-fat cheese, refined grains, sweets, juice, potatoes.
• Is the science solid? Healthy version of Atkins’ diet that’s backed by solid evidence on fats and heart disease.
• Is the diet healthy? s Mostly healthy foods.
• Worst feature. Restricts carrots, bananas, pineapple, and watermelon.
• Most preposterous claim: “Watermelon is bad.”
The Shangri-La Diet
• Claim: Curb your appetite and lower your body’s preferred weight (set point) by consuming unflavored sugar water and oil between meals.
• What you can eat. Yes: One three tbsps. of sugar in water and/or one two tbsps. of extra-light olive oil each day between meals. Less: Processed foods and high-glycemic-index foods.
• Is the science solid? What science? Advice is based largely on author’s dieting and a few (misinterpreted) rat studies. Many references are irrelevant, random testimonies.
• Is the diet healthy? Who knows? The author never identifies the “nutritious and healthy” foods he recommends.
• Worst feature. Tries to convince the reader that “the better food tastes, the more fattening it is.”
• Most preposterous claim. “If you add cinnamon to your pizza, it will make it less fattening, at least the first time.”
The Sonoma Diet
• Claim. The right carbs and fats, wine, and 10 “power foods” bring lasting weight loss, health, and energy.
• What you should eat. Yes: Olive oil, nuts, fruits, vegetables, whole grains, fish, lean poultry, meat, wine, (limited) dairy. Less: Sweets, refined grains, fatty meals, poultry.
• Is the science solid? Evidence for Mediterranean diet is stronger for heart disease and diabetes than for weight loss.
• Is the diet healthy? s Mostly healthy foods. t Doesn’t mention that alcohol may increase risk of breast cancer.
• Worst feature. Exaggerates benefits of “power foods.”
• Most preposterous claim. “Radicchio’s star nutrient, a phytochemical called intybin, aids digestion and strengthens the liver.”
Eat Right 4 Your Type
• Claim. Your blood type determines your diet, supplements, and personality because it is “the key to your body’s entire immune system.”
• What you should eat. Type O. Yes: Meat, seafood, fruits, vegetables. Less: Wheat, beans; Type A. Yes: Fruits, vegetables, beans, most seafood. Less: Meat, dairy, wheat; Type B. Yes: Meat, beans, fruits, vegetables, seafood. Less: Chicken, wheat; Type AB. Yes: Seafood, dairy, fruits, vegetables. Less: Meat.
• Is the science solid? Science fiction is more like it. References (some from the 1930s) have little to do with the diet.
• Is the diet healthy? Not applicable (diet varies according to blood type, ancestry, etc.)
• Worst feature. People may use these diets instead of effective treatments for cancer, asthma, infections, diabetes, arthritis, high blood pressure, and infertility.
• Most preposterous claim. “If you are a Type A woman with a family history of breast cancer, consider introducing snails into your diet.”
Eat, Drink & Weigh Less
• Claim. Gradual shifts to a healthier, more delicious diet will trim your waist.
• What you should eat. Yes: Fruits, vegetables, whole grains, legumes, nuts, unsaturated oils, fish, poultry, beans. Less: Fatty meats, butter, full-fat dairy, trans fats, refined grains, sweets.
• Is the science solid? Packed with good science from author Walter Willet, who chairs the Nutrition Department at the Harvard School of Public Health.
• Is the diet healthy? sMostly healthy foods. t Could lead people to use too much oil.
• Worst feature. Recipes allow “salt to taste” and don’t list sodium levels.
• Most preposterous claim. “If you’re a little hungry at bedtime, let the slight discomfort be an overnight bridge connecting you with a delicious breakfast.”