As body weight increases, the number of diets also increases. There are now so many diets that you can no longer see the forest for the trees. What diets are there and what are the pros and cons of each diet? Some well-known diets are discussed here, namely Atkins, Weight Watchers, South Beach and Mediterranean diet.

Atkins diet

This diet was developed by Dr. Robert C. Atkins and focuses on eating few carbohydrates (low sugar and white flour), because carbohydrates are converted into fat when not used by the body. Instead, you can eat more protein, which will make you feel full faster. The body burns more because it feels like it is starving. This mainly happens in the first period, which is very limited. The switch from carbohydrates to very few carbohydrates can be a big blow in the beginning.

1. First phase: Only 20 grams of carbohydrates per day to lose a lot of weight at once, plus fats, meat and cheese and vegetables with a low starch content;
2. Second phase: Increase carbohydrates to 40-60 grams, with more cheese and vegetables and the addition of fruit and nuts;
3. Third phase: Increase and maintain carbohydrates between 45 and 100 grams per day, with possibly more exercise.

Advantages

• Fast instant weight loss;
• There is evidence that it works;
• Not very expensive;
• Ability to continue eating proteins and fats.

Cons

• Weight loss is difficult to maintain;
• High intake of saturated fats;
• Physical discomfort, such as headaches and bad breath from eating certain types of food;
• Very limited in certain products such as potatoes, bread, fruit and vegetables;
• Difficult for vegetarians because of the emphasis on (animal) proteins.

Weight Watchers diet

With this diet (developed by Jean Nidetch), products are assigned a value. How much value someone can consume is determined per week, by determining how much weight someone needs to lose. A list is provided that indicates how much value products have, so you can then choose from them. There is also a list of fat and calorie values. Instead of focusing on calories and fats, the dieter can focus on their daily life. It is even possible to eat at McDonalds or get fries, as long as the points are taken into account.

Advantages

• All nutrients are included;
• It is possible to eat out and eat fast food;
• Vegetarians can also participate in the diet.

Cons

• It is a slow diet;
• It is difficult to continue counting points;
• Lots of support with meetings, but they do take up time.

South Beach Diet

Here too, carbohydrate intake must be severely limited. However, according to Dr. Agatston, this is not entirely the case: “good carbohydrates” can be eaten, namely vegetables, fruit and whole grain products. It is a fairly balanced diet, as this encourages eating unsaturated fats and “good carbohydrates”.

1. First phase: Very limited, without dairy products, bread, cereals, potatoes, pasta, some vegetables and all fruit, etc.
2. Second phase: Slightly more flexible, where certain prohibited products can be eaten again.
3. Third phase: This is seen more as the new lifestyle rather than part of the diet, where prohibited foods are allowed to be eaten in moderation.

Advantages

• Balanced after the first phase;
• Fast weight loss in the very beginning;
• Not as many saturated fats;
• Consumption of normal meals and snacks;
• No counting calories or fats.

Cons

• Diet demands a lot from you, especially if you are used to eating a lot of carbohydrates;
• Sometimes very expensive and takes a lot of time;
• Requires a lot of willpower;
• Rapid weight gain when returning to old habits.

Mediterranean diet

This diet is based on that eaten in Mediterranean countries, with lots of vegetables, fruit, legumes, nuts, whole wheat bread and olive oil. This would be especially positive for the heart and blood vessels, against cancer and diabetes. So a lot of plant-based food is eaten and is therefore poor in saturated fatty acids.

Advantages

• Healthy due to the high number of unsaturated fats and reduction in saturated fats;
• Improvement of fat profile and glucose content through more carbohydrates;
• Lots of variety and lots of fiber;
• Recommend exercising.

Cons

• Heavy emphasis on carbohydrates, and this can lead to weight gain in people who are not used to it;
• Major change in diet if one is not used to it;
• Lots of planning and preparing food;
• More expensive, for example due to a lot of fish and vegetables.