Low carb diets: weighing up the options

BY MARIA DEVESON CRABBE
NUTRITION AUTHOR AND CEO AUSSIE BODIES
THURSDAY, APRIL 29, 2004

Not all low carb diets are the same. There is now a flood of spin-offs, variations and imitations out there, confusing the debate over low carb effectiveness and, along with it, weight conscious people just warming to the concept. Our own research at Aussie Bodies tells us that people get their diet information from friends more so than books. Some even follow a diet without having read the original source material.

To help clarify some of the differences, I've compiled this chart below. I've selected some of the more popular "low carb" diets and listed the key distinguishing features, principles, pros and cons.

Aussie Bodies does not promote a specific low carb diet but supports the reduction of refined carbohydrates and proportional increase in protein for healthy weight management. Because satiety (appetite satisfaction) is your one guarantee of diet success, it is absolutely imperative that your low carb diet is sufficiently high in protein, as this is the only nutrient that improves satiety. Importantly, a weight loss program is not all about diet - you must maintain an active lifestyle, a key point glossed over by so many diets.

If you are unhappy with your diet and would prefer a more personalised approach, I recommend using the PCF Calculator. Prepared by our expert team of nutritionists, this tool gives you daily target values for protein, carbohydrate and fat, tailored to your goals, body type and other vital stats. Alternatively do not hesitate to ask one of our nutritionists if you are taking on or considering one of the diets below, or if you would like to comment on my reviews.

Diet	Strategy	Principles	Rationale	Criticisms
Atkins (New Diet Revolution by Dr Robert Atkins)	Four phases starting with dramatic carb reduction then gradually increasing to find right level to maintain fat burning.	High protein, high fat, low carb. All fats are good. Sugar causes weight gain.	Control of insulin by eliminating carbs. Force body to burn fats through ketosis.	Initial stages can cause lethargy and digestive problems. Too liberal in regard to saturated fats.

South Beach (The South Beach Diet by Dr Arthur Agatston)	Three phase diet plan. Very low carb at first then gradual reinclusion.	High protein, low carb, moderate fat. The faster the sugar is absorbed, the fatter you will get. Saturated fats are bad.	Control of insulin by eliminating carbs, esp high-GI carbs.	Nothing new - basically a more user-friendly Atkins diet.

Zone (Enter The Zone by Dr Barry Sears)	Not strictly a low carb diet. No phases. Carbs, protein and fat must be balanced at 40:30:30. Aim for 5 meals a day.	Moderate protein, moderate carbs, moderate fat. Keeping intake in even blocks prevents weight gain.	Balancing the insulin-glucagon response, and improving function of eicosanoids ("super-hormones").	Impractical to stick to 40:30:30 at all meals. Dogmatic on saturated fats and a one-size-fits-all approach.

Total Well-Being Diet (CSIRO)	Keep your carbs early in the day but taper by evening.	Purports to be high protein, moderate carbs, low fat. Protein helps control appetite which is the key to weight control.	Overall caloric intake is reduced due to feelings of satiety. Insulin management and glucagon release are also factors.	Too moderate to deliver significant result. Although "high protein", meal plans have almost no protein at breakfast.

Fat Flush Plan (The Fat Flush Plan by Ann Louise Gittleman)	Three phase plan with big reduction in carbs initially (except some fruit), then gradual reinclusion to maintenance.	Low carb, high protein, moderate fat. Limited starch, some fruit, unlimited veggies, lean protein, high quality fats.	Makes the body more efficient at processing fat by targeting a sluggish liver.	Maintenance plan allows more carbs than some may agree with. Too much emphasis on one fat source (flax) as the best.

Carbohydrate Addicts Diet (The Carbohydrate Addict's Diet by Dr Rachael Heller and Dr Richard Heller)	Two protein and veggie meals a day and one "reward" meal.	High fibre, low fat, low carbs. Emphasises lean protein and non-starchy veggies.	Excessive insulin leads to insensitivity and serotonin depletion.	Contrary to the diet's claims, research indicates lower insulin correlates with lower serotonin.

Schwarzbein Principle (The Schwarzbein Principle by Dr Diana Schwarzbein)	Diet plans based on minimum protein and max carb allowances tailored to body type (in Schwarzbein Principle II).	Moderate carbs (but low refined carbs), moderate protein, moderate fat. No stimulants (incl coffee and alcohol), but cholesterol is OK.	All systems of the body are connected and regulated by hormones. Too many refined carbs and stimulants creates hormonal imbalance.	Great for overall health, possibly too demanding as a weight loss plan. A no-fun zone: anti-coffee and anti-alcohol.

Paleo Diet (The Paleo Diet by Dr Lauren Cordain)	Based on the caveman diet. Eat all the lean meat, poultry, fish and seafood you want plus unlimited fruits and non-starch vegetables.	Low fat (esp cholesterol), high protein, low starchy and refined carbs, but high fruit.	The best way to combat disease and obesity is to return to the diet we are genetically best fitted to.	Doesn't differentiate between saturated and trans-fat. Anti-eggs and sweet potato. Too restrictive.

Protein Power (Protein Power by Dr Michael Eades and Dr Mary Dan Eades)	Three phase plan like Atkins but eating above a protein requirement and below a carb limit.	High protein, low carb, moderate fat. Fibre is subtracted from carb count to get net carbs.	Calories become self-regulating if you eat foods that put you in the correct metabolic balance.	Too much protein without enough carbs is likely to raise cortisol levels.

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