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15.02.2016
With so many diet options to choose from, it can be hard to find a weight loss plan to suit you.
To help, the British Dietetic Association (BDA) takes a look at the pros and cons, giving its verdict on some of the most popular diets. The 5:2 diet is based on a principle known as intermittent fasting (IF) – where you eat normally for five days a week and fast on the other two days. However, evidence on the effectiveness of the 5:2 diet is limited when compared with other types of weight loss techniques. Many of the diets listed here are quick fixes and may not be sustainable or healthy in the long term. Sticking to a regimen for two days a week is more achievable than seven days, so you are more likely to persevere with this way of eating and successfully lose weight.
At the start of the diet, you may experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea from cutting out carbs.
The paleo diet, also known as the caveman diet, was Google's most searched-for weight loss method in 2013.
Most studies on the paleo-type diet are small, and more long-term research is needed to show conclusively whether or not it is as effective as some people claim. There are no accurate records of the diet of our Stone Age ancestors, so the paleo diet is largely based on an educated guess, and its health claims lack scientific evidence. Most versions of the paleo diet exclude key food groups, raising the potential for nutritional deficiencies unless careful substitutions are made, and dietary supplements may be necessary. Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting out carbs, and potential for lower fibre intake. The New Atkins diet plan is almost the same as the original one, but includes more practical advice on how to implement the diet and variety to reduce boredom. The alkaline diet, whose celebrity fans reportedly include Gywneth Paltrow, Jennifer Aniston and Victoria Beckham, is based on the idea that modern diets cause our body to produce too much acid. Originally developed to help prevent kidney stones and urine infections by using diet to adjust the acidity levels in the urine, there is little evidence to support the diet's more recent health claims. The diet contains plenty of good healthy eating advice, such as cutting down on meat, avoiding sugar, alcohol and processed foods, and eating more fruit and veg, nuts, seeds and legumes.
The theory of the alkaline diet is that eating certain foods can help maintain the body's ideal pH balance (acidity levels) to improve overall health.
The Cambridge Weight Plans are based around buying and eating a range of meal-replacement products with the promise of rapid weight loss. Many people on very low calorie diets find the weight loss to be sudden and quite dramatic. Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre. If you can avoid phase one and start on phase two, there are fewer dietary restrictions in the rest of the plan than some other popular diets. The severe dietary restrictions of phase one may leave you feeling weak and you will miss out on some vitamins, minerals and fibre. Slimming World's weight loss plan encourages you to swap high-fat foods for low-fat foods that are naturally filling.
The group meetings encourage members to share successes, ideas and recipes with each other, but they may not appeal to everyone.
The Slim-Fast diet is a low-calorie meal replacement plan for people with a BMI of 25 and over. Meal replacement diets can be effective at helping some people lose weight and keep it off. On their own, meal replacement diets do little to educate people about their eating habits and change their behaviour. If you don't like the taste of the meal replacement products, you won't stay with the plan. The LighterLife weight loss plans combine a very low-calorie meal replacement diet with weekly counselling. The counselling can help you understand your relationship with food, so hopefully you can make lasting changes to keep the weight off for good.
Initial side effects of the diet can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre.
The WeightWatchers plan is based on the ProPoints system, which gives a value to foods and drink based on protein, carbs, fat and fibre content.
No foods are banned, so you can eat and drink what you want provided you stick to your points allowance. When you begin, working out the points system can be just as time consuming as simply counting calories.
The ProPoints plan is generally well balanced and can be a foundation for long-term changes in dietary habits.
Rosemary Conley's Diet and Fitness plans combine a low-fat, low-GI diet with regular exercise. Some low-fat products aren't necessarily healthier, as they can still be high in sugar and calories. The diet and exercise plans offer a balanced approach to weight loss that teaches you about portion size, the importance of regular exercise and making healthier choices. On top of losing weight, fans claim the 5:2 diet can improve lifespan and brain function, and protect against conditions such as dementia and Alzheimer's.


One 2010 study found women placed on a 5:2 diet achieved similar levels of weight loss to women on a calorie-controlled diet, and were also less likely to develop chronic diseases such as type 2 diabetes. Two days a week on a restricted diet can lead to greater reductions in body fat, insulin resistance and other chronic diseases. While you don't need to be as strict about your calorie consumption, you still need to make healthy choices and be physically active. There's no limit to how much you can eat during the plan's four phases, provided you stick to the rules of the plan. The lack of wholegrains, fruit and veg in the early stages of the diet could cause problems such as constipation. The Dukan diet isn't nutritionally balanced, which is acknowledged by the fact you need a vitamin supplement and a fibre top-up in the form of oat bran. The diet consists of foods that can be hunted and fished – such as meat and seafood – and foods that can be gathered – such as eggs, nuts, seeds, fruits, vegetables, herbs and spices.
Reducing your consumption of high-calorie foods will reduce your calorie intake and help you lose weight. Most versions of the diet encourage large amounts of meat, which runs counter to current health advice on meat consumption. Many versions ban dairy products and wholegrains, which form part of a healthy, balanced diet.
The diet has some positive aspects, so an adapted version that doesn't ban any food groups – such as wholegrains, dairy and legumes – would be a better choice.
The theory is that by starving yourself of carbohydrates, your body will start burning fat for energy.
The high intake of saturated fat may increase your risk of heart disease, and there are concerns about the recommendation to add salt. The weight loss observed among followers is more likely to be the result of eating plenty of fruit and vegetables and cutting down on sugar, alcohol and processed foods, which is standard healthy weight loss advice.
This means you will be cutting out foods you may normally eat and replacing them with healthier choices, which will also reduce your calorie intake. When cutting down on dairy products such as milk, cheese and yoghurt, you need to find other calcium substitutes, as cutting out an entire food group is never a good idea. Getting to grips with what you can and can't eat on the diet can be time consuming, particularly in the beginning.
There are six flexible diet plans ranging from 415 calories to 1,500 calories or more a day, depending on your weight loss goal.
The meal replacements are all nutritionally balanced, so you're likely to be getting all the vitamins and minerals you need, albeit not from real food.
You may initially experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation.
We're concerned this diet promises such a large weight loss – up to 13lb – in the first two weeks. Without learning about calories and portion sizes, you may struggle to keep the weight off in the long term when you come off the programme. The plan is convenient, as the products take the guesswork out of portion control and calorie counting. With LighterLife Total, for people with a BMI of 30 or more, you eat four food packs a day, consisting of shakes, soups, mousses or bars, and no conventional food. With the meal replacements, there's no weighing or measuring, so it's a hassle-free approach to weight loss. Surviving on a strict diet of shakes and soups and other meal replacements isn't much fun, and can feel socially isolating. LighterLife's very low calorie diet and its counselling component may work for some, particularly people who have struggled to lose weight for years, have health problems as a result of their weight, and are clinically obese with a BMI of more than 30. It is essentially a calorie-controlled diet where you get a personal daily ProPoints allowance, which you can use how you like. The ProPoints system is easier to follow for some than calorie counting, and less restrictive than other plans. The support group approach can help keep people motivated and educate them about healthy eating. It's unrealistic to expect people to go out with their portion pots, which means portion control may be tricky away from the home. Skipping meals could make you feel dizzy, irritable, give you headaches and make it hard to concentrate, which can affect work and other daily tasks.
It's vital for your health to avoid nutritional deficiencies, dehydration and overeating on non-fast days. There's a danger this type of diet could increase your risk of long-term health problems if you don't stick to the rules.
It's a regime based on the supposed eating habits of our hunter-gatherer ancestors during the paleolithic era, before the development of agriculture around 10,000 years ago. However, several limitations in the study meant it was not possible to say whether the paleo diet was any more effective than any other low-calorie diets. Like all high-protein diets, the paleo can be expensive, depending on your choice of meat cuts. New Atkins is similar to the old Atkins, except it allows a wider variety of foods to make it more nutritionally balanced. With its diet of red meat, butter, cream, cheese and mayonnaise, it's one of the diets that appeals most to men. High acidity levels have also been blamed on conditions such as arthritis, osteoporosis, tiredness, and kidney and liver disorders. The diet lacks evidence, and some versions that advise cutting out entire food groups should be avoided.


Giving up normal meals and swapping them for a snack bar or a shake can be boring and feel socially isolating. A very low calorie diet that involves eating 1,000 calories a day or fewer should not be followed for more than 12 continuous weeks.
No major food groups are eliminated and plenty of fruit, veg and low-GI carbs are recommended.
There's no calorie counting, no foods are banned, and you're still allowed the occasional treat.
The plan recommends three snacks a day from an extensive list, including crisps and chocolate, two meal replacement shakes or bars, and one regular meal taken from a list of recipes on the Slim-Fast website. No foods are forbidden, although you are encouraged to eat lean protein, fruit and vegetables. LighterLife Lite, for those with a BMI of 25-30, involves eating three food packs a day, plus one meal from a list of approved foods.
A very low calorie diet that involves eating 1,000 calories a day or fewer should not be followed for more than 12 continuous weeks. This is because it introduces a safety net of points, which can be saved up for a special occasion, such as a night out, a small amount of alcohol or treats. You're encouraged to eat food with 5% or less fat, with the exception of oily fish, porridge oats and lean meat. Physical activity is an integral part of the weight loss plan, with exercise videos suitable for all ages, sizes and abilities offered online. Other reported side effects are difficulties sleeping and daytime sleepiness, bad breath and dehydration. This is based on a list of 72 reasonably low-fat protein-rich foods, such as chicken, turkey, eggs, fish and fat-free dairy. Apart from keeping to low-fat, low-salt and high-protein foods, there's no restriction on how much you can eat during your first two weeks. It's impossible to follow without eating meat, seafood or eggs, so it's not one for vegetarians! If you want to copy your paleolithic ancestors, you're better off mimicking their activity levels, rather than their alleged diet. During the first two weeks of the diet, designed for rapid weight loss, you're on a protein-rich diet with no restrictions on fat and a daily carb allowance of just 20g. The bars, soups, porridges and shakes can be used as your sole source of nutrition or together with low-calorie regular meals. Some of the weight loss will include water and carbs, both of which will be replaced when you begin eating more normally. You can get support from fellow slimmers at weekly group meetings and follow an exercise plan to become gradually more active. You also get a weekly ProPoints safety net in case you go over your allowance, as well as an individual exercise plan. Advocates say the paleo diet is a long-term healthy eating plan that can help you lose weight and reduce your risk of diabetes, heart disease, cancer and other health problems.
This flexibility can make the diet easier to stick to, so you are more likely to be successful. During the next three phases, the weight loss is likely to be more gradual and regular exercise is encouraged. While on the programme, you receive advice and support on healthy eating and exercise from a Cambridge adviser.
This is a two-week quick weight loss regime where you eat lean protein, including meat, fish and poultry, as well as some low-GI vegetables and unsaturated fats. Once reached, you're advised to have one meal replacement shake a day, up to two low-fat snacks and two healthy meals.
The meal plans can lead to very rapid weight loss, and you're advised to see your GP before starting. The weekly meetings and confidential weigh-ins provide support and extra motivation to encourage long-term behaviour change.
The diets are designed to help you lose a stone in seven weeks and encourage lifestyle change.
More carbs are introduced to your diet – initially 5g and later 10g at a time – with the aim of working out what your ideal carb intake is to maintain a healthy weight for life. Low-GI carbs are re-introduced during phases two and three, which encourage gradual and sustainable weight loss. The plan is designed to help you lose about 1-2lb a week and you can follow the diet for as long as you want. Phase one is designed to help you lose up to 15lb in two weeks, reducing to 2-3lb during phase two.
The next three phases of the plan see the gradual introduction of some fruit, veg and carbs, and eventually all foods.
The aim is gradual weight loss of up to 2lb a week and to promote long-term weight management.
There's no time limit to the final phase, which involves having a protein-only day once a week and taking regular exercise.




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