LONG-TERM WEIGHT LOSS SIMILAR WHETHER FOLLOWING WEIGHT WATCHERS, ZONE, ATKINS, OR SOUTH BEACH

Millions of Americans attempt to lose weight each year, spending an estimated 66 billion on weight loss related products and services.  In a recent review, researchers examined the existing research on the weight loss and heart health effects of following Atkins, South Beach, Zone, or Weight Watchers. 

Atkins, Zone, and South Beach are all diets that emphasize carbohydrate restriction while Weight Watchers has more flexibility as to carbohydrate composition.  While the diets differ in the amount of carbohydrate allowed (with Atkins eliminating nearly all carbohydrate at the initial stages), all emphasize moderating energy intake and choosing slowly digested carbohydrates rather than refined grains and sugars.

The recent survey of the research on these diets found that after 12-months, all plans were similarly effective in producing modest weight loss but that individuals often regained most of the lost weight over time.  At 12-months out, the diets produced modest improvements in blood cholesterol and blood pressure though results varied across studies, with improvements varying more according to level of weight loss rather than diet type. 

While the diets yielded similar results, persons following Weight Watchers lost slightly more weight than those following the other plans.  Unlike the other plans, Weight Watchers, has a social component – individuals attend weekly meetings in which their progress is shared with a group.

What to do:  The fact that all four diets produced similar results indicates that weight loss is less about diet composition (i.e. low carb vs. low fat) and more about behavioral modification.  All the diets emphasized keeping a record of one’s intake and tracking one’s weight.  And, even if the diets vary significantly in their initial induction phases, long-term, they emphasize intake of high-volume low calorie foods like green vegetables, preparing foods at home rather than eating out, and limiting refined grains and sugars.  So, weight management is not about finding the magic food formula but making a long-term commitment to a healthy lifestyle and practicing the behaviors that keep you focused on making healthy food choices – making time to prepare food, tracking your weight and intake, and finding a supportive community.

Adapted from articles available at:

http://www.medpagetoday.com/Cardiology/Prevention/48539

http://www.techtimes.com/articles/20009/20141111/which-popular-diets-are-actually-effective-researchers-comb-through-atkins-weight-watchers-and-more.htm#ixzz3IsPKBgtb

http://consumer.healthday.com/vitamins-and-nutrition-information-27/dieting-to-lose-weight-health-news-195/big-name-diets-all-work-for-a-while-693622.html

Source:

Atallah R, Filion KB, Wakil SM et al. Long-term effects of 4 popular diets on weight loss and cardiovascular risk factors: A systematic review of randomized controlled trials. Circulation: Cardiovascular Quality and Outcomes.  2014; DOI: 10.1161/CIRCOUTCOMES.113.000723/-/DC1.