Which diet plan really works?

Diet decoder

Start the New Year off on a light foot with an eat-better program that's perfect for you

New Atkins diet

The program: The original Atkins Diet swept the nation over 10 years ago, promising weight loss and baked brie could go hand in hand. The New Atkins rolled out last year. It allows for more vegetables (five bright servings per day in the first two weeks), says Colette Heimowitz, vice president of nutrition and education at Atkins Nutritionals. You may also eat meat, poultry, fish, tofu, cheese and Atkins-approved snacks. Then you can introduce berries, nuts and seeds, as well as small amounts of complex carbs like beans and whole grains.

The test: Theresa Antonio, a 37-year-old executive assistant in Saskatoon, lost 150 pounds thanks to the program. She cut out sugar and refined foods, which she admits was the hardest part—“Giving up pop was so not fun”—but her cravings abated about 10 days into the diet. What appeals to her most is that the plan doesn’t require counting calories or measuring portions.

The expert says: By broadening into a more wholesome diet and meeting nutrient needs, rather than simply restricting a food group completely, the New Atkins could be a useful tool in managing portions, says Mary Bamford, a registered dietitian in Toronto. “Atkins is a rule book that’s meant for the masses, but people can individualize it. Just remember that we need 50 grams of carbs at every meal to fuel our brain,” she says. Atkins has introduced carbs in increments of 5 grams, but followers still may not be getting enough.

The verdict: This is a good plan for someone whose problem is overindulging in carbs. “I wouldn’t recommend it for everyone, but if someone is motivated and can personalize it to suit their needs, that’s great,” Bamford says.

Caesar Salad Dressing

This is the classic dressing for a Caesar salad made with Romaine, but it enlivens any salad greens.

Phases: 1,2,3,4

Makes: 4 (2-tablespoon) servings
Active Time: 5 minutes
Total Time: 5 minutes

Ingredients:
¼ cup mayonnaise
3 tablespoons grated Parmesan cheese
1 tablespoon anchovy paste
1 tablespoon fresh lemon juice
2 garlic cloves, finely chopped
2 teaspoons extra virgin olive oil
1 teaspoon Worcestershire sauce
1 teaspoon Dijon mustard
½ teaspoon pepper
Hot pepper sauce

Directions: Combine mayonnaise, cheese, anchovy paste, fresh lemon juice, garlic, extra virgin olive oil, Worcestershire sauce, Dijon mustard, pepper and hot pepper sauce in a small bowl. Use right away or refrigerate in an airtight container for up to 2 days.

Per serving: Net Carbs: 1.5 grams
Total Carbs: 1.5 grams
Fibre: 0 grams
Protein: 2 grams
Fat: 15 grams
Calories: 150

Asian Marinade

Try this simple marinade with chicken kebabs, salmon or tuna steaks, pork chops or beef tenderloin. Marinate chicken and meat for up to 24 hours, fish for up to 2 hours.

Phases: 1,2,3,4

Makes: 6 (2-tablespoon) servings (enough for 1 to 1 ½ pounds meat, fish or vegetables) Active Time: 5 minutes
Total Time: 5 minutes

Ingredients:
½ cup soy sauce
2 tablespoons unseasoned rice wine vinegar
2 tablespoons of xylitol (sugar substitute)
1 tablespoon grated peeled ginger
2 garlic cloves, minced
2 teaspoons dark sesame oil
2 tablespoons canola oil

Directions: Combine soy sauce, rice wine vinegar, sugar substitute, ginger, garlic and dark sesame oil in a bowl. Slowly whisk in canola oil until combined.

Per serving:
Net Carbs: 5 grams
Total Carbs: 5 grams
Fibre: 0 grams
Protein: 1.5 grams
Fat: 4 grams
Calories: 60

The New Atkins for a New You by Dr. Eric C. Westman, Dr. Stephen D. Phinney, and Dr. Jeff D. Volek. Recipes used with the permission of Simon and Schuster and Atkins Nutritionals, Inc.

G.I. Diet

The program: Choose foods based on their glycemic-index rating, which measures the speed at which food is broken down by the stomach to make glucose. Low- G.I. foods—like lean protein, fruit, vegetables and low-fat dairy products—are harder to break down and leave you feeling full longer, while high-G.I. ones break down quickly and spark hunger. The diet’s author, Rick Gallop, stresses eating foods in their natural state. “Let your tummy do the processing, not the manufacturers,” he says.

The test: William Mutrie, a family physician in Woodstock, N.B., says his diabetic patients who follow the G.I. Diet have had marked improvements in their blood-sugar levels. He also adheres to the diet to keep his own weight in check and says that, despite a hectic work schedule, he and his wife “still manage to follow the program with very little difficulty.”

The expert says: Bamford lauds the G.I. Diet because it encourages followers to enjoy foods that have proven health benefits. However, she points out that it limits important sources of nutrients, like orange vegetables (sweet potato, carrots, squash)—Canada’s Food Guide recommends eating them at least once per day—and accepts the liberal use of salt, artificial sweeteners and margarine.

The verdict: The G.I. Diet is good for anyone starting to make changes for better health, because it offers a simple way to distinguish between green-light and red-light foods. But once it’s mastered, there’s room for refinement.

Fruit and Yogurt Parfait

Enjoy these parfaits for breakfast, dessert, or a snack. Use whatever fruit is seasonal—blueberries, strawberries and apples all work well.

Ingredients:
1 cups old-fashioned rolled oats
½ cup wheat germ
1/3 cup wheat bran
¼ cup slivered almonds
¼ cup shelled unsalted sunflower seeds
2 tbsp canola oil
1 tbsp water
2 tsp grated orange zest
1 tsp vanilla extract
Pinch of salt
½ cup raisins or dried cranberries
1 tub (750g) nonfat, fruit-flavoured yogurt with sugar substitute
2 cups chopped fresh fruit or berries

Directions: Preheat the oven to 300°F. In a large bowl, toss together the oats, wheat germ and bran, almonds and sunflower seeds. In a small bowl, whisk together the sugar substitute, oil, water, orange zest, vanilla and salt. Pour over the oat mixture and toss well to coat evenly. Spread the mixture onto a large baking sheet lined with parchment paper and bake, stirring once, until golden brown, about 30 minutes. Let cool completely. Add the raisins, stirring to combine.
In a glass bowl, layer 1 cup of yogurt then half of the granola. Repeat once and top with the remaining yogurt. Sprinkle fruit on top.

The G.I. Diet by Rick Gallop. Recipe used with the permission of Random House of Canada. 

5-Factor Diet

The program: According to L.A.-based celebrity trainer Harley Pasternak, five is the magic number: Each meal should contain five elements (protein, complex carbohydrates, fibre, healthy fats, beverages); we should eat five times a day; and recipes should use no more than five ingredients and take no longer than five minutes to prepare. People who are not inclined to cook can sign up for a service that delivers 5-Factor meals. Prices vary, depending on the city, but range from $28 per day for two meals to $45 per day for three meals and two snacks.

The test: Lainey Lui, blogger and eTalk correspondent, started following the 5-Factor Diet while covering the Olympics last winter. She still follows it today and has her meals delivered every morning. She credits the plan with giving her more defined muscles and healthier hair. Her favourite part? The diet’s approved cheat day: “That’s when I go out for dinner and order whatever I want.”

The expert says: It doesn’t address the behaviours behind problematic eating, says Bamford, which she calls “one of the three pillars to long-term weight loss.” She thinks the foundation of the plan is commendable, however, and points to Pasternak’s clever support materials (recipes, workouts, foods available for purchase) as a plus.

The verdict: This plan is best suited to people who are willing to make drastic changes. If you can commit to it, success is within reach. “Balanced nutrition, smaller portions, fewer calories, appetite control and exercise for life will always provide sustainable, successful weight loss,” says Bamford.

Crisp vegetable salad

Serves 2
Prep time: 5 minutes
Cook time: 5 minutes

This is a filling snack for a hot day. Use this recipe as a starting point—add or substitute your favourite veggies or those that are in season.

Ingredients:
1 large carrot
½ red bell pepper, quartered lengthwise
8 sugar snap peas
½ cup frozen edamame, thawed
1 ½ teaspoons sesame oil
2 teaspoons white wine vinegar
1 teaspoon fresh lemon juice
Salt and black pepper
Pinch of red pepper flakes or powered red chilies (kochukaru), optional
Handful of pea shoots or alfalfa sprouts

Directions: Using a vegetable peeler, peel long strips from the carrot. Slice the bell pepper and sugar snap peas lengthwise into very thin strips. Cook the edamame according to the package directions. In a medium serving bowl, whisk the oil, vinegar, lemon juice, salt and pepper to taste, and the pepper flakes. Add the sliced vegetables, edamame, and pea shoots. Toss until thoroughly coated and serve.

The 5 Factor World Diet by Harley Pasternak with Laura Moser. Recipe used with permission of Penguin Group (Canada).

Eat-Clean Diet

The program: According to Tosca Reno, founder of the Eat-Clean Diet, sugar should be considered as dangerous as an illegal drug. Her theory? Eat six small meals a day of natural, unprocessed foods like lean protein, fruits, vegetables and whole grains to stabilize your blood sugar and boost metabolism.

The test: When Aleksandra Grzywaczewska, a 36-year-old Toronto graphic designer, felt the need to get into shape, she tried some Eat-Clean recipes. By combining the diet with weightlifting, she dropped a dress size and lost approximately 3 percent of her body fat. Although she doesn’t follow the program to the letter anymore, she keeps her weight stable by eating small portions of food throughout the day.

The expert says: “This diet is a great way to choose your foods,” says Bamford. Eating natural food provides a wider variety of nutrients, because nothing is removed during processing. So you get more nutrients with this diet while getting rid of artificial additives.

The verdict: “Eat-Clean takes more planning and more cooking skills, but it’s a great long-term plan and can work for anyone,” says Bamford.

Stellar legume soup

Ingredients:
1¼ cups mixed dried beans, including black beans, navy beans, kidney beans and Romano beans ¼ cup lentils
¼ cup split peas
¼ cup barley
Water
2 cooking onions, coarsely chopped
3 large carrots, peeled and coarsely chopped
4-5 celery stalks, coarsely chopped
10 cups low-sodium chicken broth
3 cups stewed plum tomatoes
¼ tsp dried thyme leaves, crumbled
1 bay leaf
½ tsp coarsely ground black pepper
1 sweet red bell pepper, seeded and coarsely chopped
2-3 garlic cloves, roasted
½ cup chopped fresh parsley

Directions: Put dried beans in a large saucepan and cover with generous amounts of water. Bring to a rolling boil over high heat, uncovered. Remove from heat and cover. Let sit for one hour. Drain. Rinse barley, lentils and split peas. Drain. In large sauté pan, add onions, celery and carrots. Add broth, tomatoes plus their juice, seasonings, beans and lentils, split peas and barley. Boil. Cover and reduce heat to low. Cook, stirring occasionally, until beans and vegetables are tender – approximately 2 hours. Add chopped bell pepper and roasted garlic. Simmer for another 5 minutes. Add chopped parsley and serve.

Nutritional information per serving: 102 calories; 7g protein; 1g fat; 18g carbohydrates.

The Eat-Clean Diet Recharged by Tosca Reno. Recipe used with the permission of Robert Kennedy Publishing. 

Kind diet

The program: Actor and animal-rights activist Alicia Silverstone developed the Kind Diet to introduce people to a vegan lifestyle. Silverstone follows an organic plant-based diet that is locally sourced and forbids all intake of meat, dairy, white sugar and processed foods. Followers start “flirting” by slowly replacing meat with plant-based foods, then move to “vegan,” which allows meat substitutes, and finally “superhero,” which includes more grains and sea vegetables, like nori and arame.

The test: Matti Gidilevich, an agent at a Toronto modelling agency, is a raw-food vegan and credits the lifestyle with keeping him fit—he’s lost 30 pounds—and energized. (But he admits it’s a way of life that’s easier to maintain in the summer months. He gets through winter’s vegetable lull by pickling and preserving his own.)

The expert says: While Bamford likes the diet for emphasizing nutrients and supporting local agricultural efforts, followers may find it difficult to sustain weight loss. According to Bamford, the “superhero” phase allows 1,600 calories a day, “which means most women will lose only one pound per month,” she says.

The verdict: A locavore vegan diet can be challenging. For the diet to be nutritionally adequate, followers need to do a lot of planning, preserving, canning and freezing of food to last the winter.

Nabeyaki udon

Serves 2

Ingredients:
1 dried shitake mushroom
1 tablespoon maitake mushrooms
1 carrot, cut into bite-size pieces
1 stalk broccoli, cut into bite-size pieces
1 leek, white part only, cleaned and cut into large bite-size pieces
2 boy choy leaves, cut into bite-size pieces, or 1 baby bok choy
1 handful bean sprouts
2-3 napa cabbage leaves or collards, roughly chopped
4-6 dandelion greens, roughly chopped
1 (8-ounce) package udon noodles
1” piece kombu
Sauce 2-4 teaspoons shoyu
3-4 tablespoons water or soaking water from shitake mushroom
5-8 drops ginger juice (grate a 1” piece of ginger and squeeze out the juice with your fingers)
½ teaspoon fresh lemon juice or rice vinegar

Directions: Place the shitake and maitake mushrooms in a small bowl with water to cover. Soak for 30 minutes or until softened. Bring a large pot of water to boil for the noodles. Stir together the sauce ingredients in a small bowl and set aside. Arrange all the vegetables on a plate near your stove. Remove the mushrooms from their soaking liquid, reserving the liquid. Slice and add to the plate with the vegetables. Cook the noodles in the boiling water until just al dente; drain and set aside. In a nabe or ceramic pot that is safe for use on the stovetop (if you don’t have one, you can use a regular pot), bring 2 to 3 cups water and the mushroom soaking liquid to a boil. Add the kombu and mushrooms and lower the heat so the water is simmering. Begin adding the vegetables one at a time, starting with the carrots and other vegetables that take longer to cook. Most of the vegetables shouldn’t take longer than 2 minutes to cook. You want them fresh and light, not mushy or overcooked. Bring the nabe pot to the table.

Give each person 3 bowls: 1 for their noodles, 1 for their nabe vegetables, and 1 small bowl for their dipping sauce. Everyone takes from the big nabe pot, dipping their vegetables and noodles in the dipping sauce as desired. The whole meal is pretty and fun and healing. Make sure to drink the vegetable broth at the end. It has a very subtle flavour and all the goodness of the vegetables that cooked in it. Variations: You can lay fried mochi on top of the vegetables on top of the vegetables and garnish with toasted nori pieces and scallions!

The Kind Diet by Alicia Silverstone. Recipe used with the permission of Rodale, Inc.