THE 200 POINT SYSTEM
With so many different diets available, how are we to know what
works and what is safe? The only way to be sure is to discover
the author’s background and the research behind the diet’s
methodology. Every good diet should give a background about the
author and his/her credentials and experience in the fields of
nutrition and biochemistry. However, even a vast resume does not
mean a credible and safe diet. But it does suggest, at least,
that the author has some knowledge of nutrition. Providing
research behind the diet proves that the diet is not something
the author invented, so long as the research is not self-serving
and altered to fit a hypothesis.
Some diets may not need a great deal of tests and studies behind
them, simply because they are based on fundamentals. For
example, many women’s magazines have articles on dieting and
weight loss, but they are common sense suggestions that most
people concerned about weight should know already: “Eat smaller
meals”, “cut down on sugar and fat”, etc., are typical
philosophies. More structured diets should give some scientific
reasons for its suggested success, preferably case studies and
research performed on everyday test subjects, as well as
athletes.
Since we have established the importance of eating a balanced
diet in accordance to selecting healthy foods and obtaining RDA
minimums, it is possible now to rate the diets in accordance to
those specific criteria. Begin with a score of 200 and subtract
10 points from the total for each statement below in which the
diet concedes. An ideal diet should maintain a score of 200, but
a score of 160 or greater is acceptable.
1. The diet does not include the food groups in adequate
amounts. Some fad diets eliminate one or more of the food
groups. Do not deduct 10 points if a food group’s nutrients
(e.g., carbs, proteins, fats, fiber, vitamins, and minerals) are
adequately substituted with that of another food group.
2. The diet does not provide at least 45% of its calories from
carbohydrate sources. In order to prevent ketosis, at least 150g
of glucose/day is required. That’s 33-50% of total calorie
intake on a 1200-calorie diet. Keep in mind that is the minimum.
For highly active individuals, that amount should increase to
60% at times, i.e., immediately after exercise.
3. The carbohydrate content exceeds 20% concentrated sugars. At
least 80% of carbohydrate sources should be complex, and
preferably in the form of vegetables, seeds, and legumes.
4. The protein content exceeds 30%. A very high protein intake
is unnecessary, it places additional strain on the urinary
system, and it is a poor source of energy. Thirty percent is
more than adequate, even for growing children and teenagers. The
only group that requires higher protein intake are those who
recently suffered a severe injury (e.g., leg amputation),
infection, or surgery. However, these individuals will be under
the care of a physician with a special high protein diet.
5. Protein content accounts for 15% or less of total calories.
Although unnecessary in large amounts, protein still has many
vital functions, including tissue repair and the formation of
enzymes.
6. Fats exceed 30% of total intake. Besides increasing the risk
of cardiovascular disease, high fat diets have not been
demonstrated to decrease weight better than other methods of
‘proper’ eating.
7. Total fat consumption is less than 15% of total calories. Fat
in moderate amounts is essential for a healthy diet, and such a
diet provides taste to many foods. Fat intake below 15% for long
periods, for most individuals, is unrealistic. Fat intake that
is too low can also be detrimental to children and teenagers who
require ample kcalories for continued growth.
8. Total fat consumption is less than 25% essential fatty acids,
and saturated fat is more than 30% of total fat consumption.
Deduct 10 for each.
9. The diet does not suggest common foods, meaning foods you
should be able to obtain at any grocery store or market.
10. The foods for the diet are expensive or monotonous. Some
diets require the purchase of ‘their’ foods or expensive
‘organic’ foods only obtained through health food stores. Some
foods taste so bad they are difficult to tolerate repeatedly
(e.g., seaweed). Deduct 10 for each.
11. The diet consists of an inflexible meal plan. The diet does
not allow for substitutions or deviations, requiring a person to
live under ‘house arrest’ with the same food selections every
day.
12. The diet provides less than 1200 kcalories per day. Less
than that and the body’s basic functions may not be getting the
energy, vitamins and minerals needed to work properly, and the
dieter almost is certain to feel hungry all the time. Diets
below 1200 kcalories should be reserved for those under the
supervision of a dietitian or licensed physician. 13. The diet
requires the use of supplements. If the diet provides adequate
energy and it is well balanced, supplements are unnecessary.
‘Fat accelerators,’ such as ephedrine, may increase the rate of
weight loss, but the diet should be able to stand on its own
merit. Some diet clinics promote a vast array of herbal
preparations and fat accelerators, and this is where these
clinics make their money - not in their knowledge and ability as
nutritionists.
14. The diet does not recommend a realistic weight goal. Diets
should not be promoting the body of a Greek god or a supermodel.
They should not be suggesting that a person lose 100 pounds
(even if 100 pounds overweight). Nor should diets recommend
weight loss below an ideal weight.
15. The diet recommends or promotes more than 1-2 lbs/week
weight loss. Do not expect to lose more than 1-2 pounds of fat a
week - it is physically impossible unless chronically obese, at
which point 3 pounds may be possible. If more than two pounds is
lost per week, the body change is due to a loss of water and/or
muscle tissue. Gimmicks that promise 10 pounds in 2 weeks are
either simply not true or else something other than fat is being
lost. Also keep in mind that the more fat a person wishes to
lose, and the less a person has, the more difficult and slower
it will be to lose additional fat.
16. The diet does not include an evaluation of food habits.
Dieting should be a slow process by which a person changes
normal eating habits. It should not include looking for quick
fixes and quick plans promising short cuts and extreme changes -
a person would never stay with these programs and such diets do
not work long-term. The number of kcalories eaten, and the food
selections and their amounts, should be reevaluated on a regular
basis… perhaps once every 1-2 months to determine the program’s
effectiveness.
17. Regular exercise is not recommended as part of the plan for
proper weight loss. Weight loss occurs twice as fast with
exercise, and without exercise there is a greater tendency to
lose lean muscle tissue as well as fat. This is not ideal.
OVERVIEW OF VARIOUS DIETS
Low Carbohydrate Diets: Ketosis occurs, and this presents the
same problems as fasting. Once glycogen stores are spent (which
happens quickly with athletes and those who exercise regularly),
glucose must be made from protein sources, and there is greater
wear on the kidneys as a result. Even on a high protein diet,
some protein will be taken from body tissues in order to produce
enough energy for the nervous system and regular activity. The
onset of ketosis is an indication that this process has begun
and it is not a positive aspect, regardless of what pro-high-fat
authorities indicate.
Great weight loss on a low-carb diet is evident because of the
fact that carbs hold water in the muscles at a ratio of 1:3. As
carb intake decreases then so, too, does water retention. Much
water flushes as a result of lack of glycogen to hold water
molecules. Moreover, by increasing protein intake, excess
nitrogen flushes with even more water since the kidneys use
water to dilute the concentration of nitrogen. Once leaving a
low-carb diet and the muscles refill with glycogen, fluid
concentrations increase and the dieter regains some of the
weight.
Low calorie diets of 400-600 kcalories that consist primarily of
protein have the same problems as fasting and low-carbohydrate
diets: proteins are used for energy and weight loss comes
largely from water. Low-cal diets must be supervised properly by
a medical professional and only as a last resort for those who
cannot seem to lose weight by other methods. However, even those
individuals tend to regain most of their weight back once they
return to a balanced diet.
Beverly Hills Diet - a diet consisting of grapefruit, eggs,
rice, and kelp; it is deficient in minerals and vitamins.
Cambridge Diet - a very low kcalorie (300-600 kcal/day);
protein/carb mixture with mineral imbalances; the dieter is
close to fasting.
Complete Scarsdale Diet - this diet is unbalanced nutritionally;
some days are calorically restricted; the dieter alters portions
of carbohydrate, protein, and fat; the diet consists of low
carbs (20-50 g/day), and high fat and protein; the diet has a
high meat (saturated fat and cholesterol) content.
Dr. Atkin’s Diet Revolution - this diet is unbalanced
nutritionally; some days are calorically restricted; the dieter
alters portions of carbohydrate, protein, and fat; carbs are
very low (20-50 g/day), whereas fat and protein are high; there
is high meat (saturated fat and cholesterol) consumption.
Dr. Linn’s Last Chance Diet - this diet has a very low kcalorie
intake (300-600 kcal/day); it consists of a protein/carb mixture
with a mineral imbalance; the dieter is close to fasting.
Dr. Reuben’s The Save Your Life Diet - this is a calorically
dilute diet consisting of high fiber (30-35g/day); the diet is
low in fat and animal products; there is poor absorption of
minerals because of too much high fiber.
“Fake” Mayo Diet - this diet consists of grapefruits, eggs,
rice, and kelp; it is deficient in minerals and vitamins.
F-Plan Diet - this is a calorically dilute diet consisting of
high fiber (30-35g/day); it is low in fat and animal products;
there is poor absorption of minerals because of too much fiber.
LA Costa Spa Diet - this diet promotes weight loss of 1-1_
lbs/day; there are various plans of 800, 1000, and 1200 kcal/day
composed of 25% protein, 30% fat (mostly polyunsaturates), and
45% carbohydrate; the diets includes the four food groups.
Medifast Diet - this diet is balanced nutritionally, but
provides only 900 kcal/day; use of liquid formulas makes this
diet monotonous and expensive.
Nutrimed Diet/Medifast Diet - this is a nutritionally balanced
diet, but it supplies only 900 kcal/day; the use of liquid
formulas makes this diet monotonous and expensive.
Optifast Diet - this diet is nutritionally balanced, but
supplies only 900 kcal/day; use of liquid formulas makes this
diet monotonous and expensive.
Pritikin Permanent Weight-Loss Diet - this is a nutritionally
unbalanced diet; some days are calorically restricted; the
dieter alters portions of carbohydrate, protein, and fat; the
diet consists of high protein (100 g/day); unless the foods
properly chosen, it may be low in vitamin B12.
Prudent Diet - this is a balanced, low kcalorie (2400 kcal/day)
diet for men; it is low in cholesterol and saturated fats; a
maximum of 20-35% calories are derived from fat with an emphasis
on protein, carbohydrates, and salt; there is ample consumption
of fish and shellfish, and saturated fats are substituted with
polyunsaturated fats.
Quick Weight Loss Diet - this diet is unbalanced nutritionally;
some days are calorically restricted; the dieter alters portions
of carbohydrate, protein, and fat, although there is low carbs
(20-50 g/day), and high fat and protein; there is high meat
consumption (saturated fat and choclesterol) with this diet.
San Francisco Diet - this diet begins at 500 kcal/day,
consisting of two meals per day of one fruit, one vegetable, one
slice of bread, and two meat exchanges; the second week limits
carbohydrates, with most food coming from the meat group and
with some eggs and cheese, and a few vegetables; week three
includes fruit; in week four there is an increase in vegetables;
week five the dieter add fat-containing foods (e.g., nuts,
avocados); week six includes milk; week seven includes pastas
and bread, where the diet is maintained at about 1300 kcal/day;
this diet avoids the issue of saturated fats and cholesterol.
Slendernow Diet - this diet is unbalanced nutritionally; some
days are calorically restricted; the dieter alters portions of
carbohydrate, protein, and fat; the protein is generally high
(100 g/day); unless foods are properly chosen, there may be a
deficiency in vitamin B12.
Weight-Watchers Diet - this diet is balanced nutritionally, at
about 1000-1200 kcal; use of high nutrient-dense foods are
consumed; economic and palatable food makes it one of the most
successful diets with no real health risks.
Wine Diet - this diet is about 1200 kcal/day, containing 28
menus together with a glass of dry table wine at dinner; besides
the medicinal components of wine, it is believed that
individuals reduce portion sizes when wine is consumed with a
meal; the diet is low in cholesterol and saturated fats; there
is a focus on fish, poultry, and veal with moderate amounts of
red meat.
Yogurt Diet - this diet consists of two versions, being 900-1000
kcal/day, and 1200-1500 kcal/day; plain low-fat yogurt is the
main dairy dish, consumed at breakfast, lunch, and as a bedtime
snak; the diet is high in protein, and it is low in cholesterol,
saturated fat, and refined carbohydrates.
Diets that do not provide 100% of the U.S. RDA for 13 vitamins
and minerals:
Atkins Beverly Hills Carbohydrate Craver’s Basic Carbohydrate
Craver’s Dense California (1200 kcal)California (2000 kcal)
F-Plan I Love America I Love New York Pritikin (700 kcal)
Pritikin (1200 kcal) Richard Simmons Scarsdale Stillman
