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Dukan diet

 

This is a high-protein low-carbohydrate diet

There are four phases to the diet and provided you stick to the phases there is no limit to how much you can eat.

Phase one consists of a strict protein diet.

You can chose from a list of fairly low-fat foods that are protein rich including fish, fat-free dairy products, turkey, eggs and fish. This phase is for an average of five days and is designed to achieve rapid weight loss.

You are not allowed any carbohydrates other than a small amount of oat bran.

As opposed to the Atkins diet this first phase seriously restricts fat and does not allow any vegetables.

Vegetables, Carbohydrates and some fruit are gradually introduced during the next three phases.

The intention is to achieve the gradual loss of up to 2lb per week and to ensure that a long-term weigh loss programme is implemented.

The final phase has no time limit and includes instituting a protein only day once a week along with regular exercise.

Advantages

Rapid weight loss is achieved and this can be very motivating.

This is a very strict and prescriptive diet which many people prefer.

There is no need to weigh out food or to count calories, which makes this a very easy diet to follow.

During the first two weeks there are no restrictions as to how much you can eat, other than ensuring the food is high-protein, low-fat and low-salt.

Disadvantages

Due to the fact that carbohydrates are cut out at the beginning you may experience bad breath, tiredness, insomnia, nausea and a dry mouth

Constipation may be experienced in the early phases due to the lack of fruit and vegetables and of wholegrain.

Atkins diet

The Atkins diet is a weight loss programme requiring a low carbohydrate, high protein intake.

The programme begins with a low carbohydrate diet designed to achieve a rapid loss in weight.

This stage lasts approximately two weeks depending on how much weight you want to lose.

The diet in this stage consists of protein, fat and very low-carbohydrate food such as meat, eggs, seafood, butter and oils, cheese and some vegetables.

Unlike the with the Dukan diet you are allowed unlimited fat and a restricted range of vegetables including peppers, iceberg lettuce and cucumber.

Weight loss is more gradual during the next three phases and regular exercise is encouraged.

The amount of carbohydrate and fruit and vegetables are gradually introduced aimed at determining the optimum carbohydrate intake to ensure a healthy weight for life.

The target for phase one is to lose up to 1lb in two weeks with this being reduced to between 2lb and 3lb in phase two.

Advantages:

Weight loss is achieved very quickly which can be very motivating.

You are encouraged to cut out most processed carbohydrates and alcohol.

This diet includes red meat, butter, mayonnaise, cheese and cream and so is one of the few diets that appeal to men.

Disadvantages:

There are some initial side effects from cutting out carbohydrates and fibre like dizziness, tiredness, bad breath, a dry mouth, nausea, insomnia and constipation.

There are concerns that the high intake of saturated fat could increase the risk of heart disease. There is also the possibility that the lack of dairy products and fruit and vegetables coupled with a high protein intake could in the long term effect the health of both bone and kidneys.

Cambridge diet

Known as the Cambridge Weight Plans these are based around a range of meal-replacement products and they promise rapid weight loss.

There are six plans available ranging from 415kcal to more than 1500kcal depending on how much weight you want to lose.

The meal-replacement products are designed to be used as standalone meals or to be used with low-calorie meals.

While on the diet healthy eating and exercise advice is available from a Cambridge adviser.

Advantages:

While one very low-calorie diets (VLCDs) weight loss can be sudden and dramatic.

The meal-replacement products are nutritionally balanced and so you are likely to be getting the required minerals and vitamins.

Disadvantages:

Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre.

It is hard to give up normal meals, and it can feel socially isolating and often boring swapping them for shakes or snack bars

This is not a long term diet.