What the science says about every popular diet

At Paragon we don't believe in quick fix faddy diets but extol the virtues of a well rounded healthy diet with variation and moderation looking after portion sizing, trying to reduce sugar, chemicals and 'bad' fats bringing about behaviour change and a safe steady weight loss that is sustainable. 

There are so many diets out there, but which ones actually work? Luckily, scientists have found that most reasonable diets can help you lose weight, compared to not following a diet at all, this is generally because it instills a plan to stick to and portion control and hopefully will try to cut rubbish out. Overall, studies have shown that diets rich in plants and low in processed foods are the best for weight loss.  But many popular diets aren't based on sound scientific principles.  

However as we are often asked by our clients about diet plans here's what the science says about 15 popular ones, knowledge is power:

What you do: The  South Beach diet  is a three-phase program designed by cardiologist Arthur Agatston in 2003. In the  first phase , you cut out all carbs, fruits, and alcohol. In phases two and three, you gradually add some of those foods back in (as far as carbs go, you're only supposed to eat whole-grain ones). It's important to note that this is a commercial diet, so you may have to buy the official plan and materials.  What the science says: The diet focuses on whole foods, which is good since  studies have shown  this is the best approach for weight loss.  Cutting out any of the food groups  could leave you lacking nutrients, though. Some  people on the diet have reported ketoacidosis , a condition with symptoms including bad breath, dry mouth, tiredness, dizziness, insomnia, nausea, and constipation. Studies have found South Beach diets (or  those very similar to the name-brand version )  could help people lose weight in the short-term , but researchers  haven't followed people long-term  to see if it helps them  keep the weight off . The problem here is that while the second two phases of the diet are somewhat reasonable, the first phase is very restrictive, so some people might have trouble sticking to it.

What you do: The South Beach diet is a three-phase program designed by cardiologist Arthur Agatston in 2003. In the first phase, you cut out all carbs, fruits, and alcohol. In phases two and three, you gradually add some of those foods back in (as far as carbs go, you're only supposed to eat whole-grain ones). It's important to note that this is a commercial diet, so you may have to buy the official plan and materials.

What the science says: The diet focuses on whole foods, which is good since studies have shown this is the best approach for weight loss. Cutting out any of the food groups could leave you lacking nutrients, though. Some people on the diet have reported ketoacidosis, a condition with symptoms including bad breath, dry mouth, tiredness, dizziness, insomnia, nausea, and constipation. Studies have found South Beach diets (or those very similar to the name-brand versioncould help people lose weight in the short-term, but researchers haven't followed people long-term to see if it helps them keep the weight off. The problem here is that while the second two phases of the diet are somewhat reasonable, the first phase is very restrictive, so some people might have trouble sticking to it.

What you do: On the  new Weight Watchers  (the one  Oprah has advertised lets you eat bread ), their SmartPoints program assigns foods points based on their nutritional values. You get a set number of points per day depending on your height, weight, activity level, and how many pounds you want to lose. The plan can cost between about £24 and £85 a month, depending on whether you pay for add-ons like coaching or meetings.  What the science says: Research has  overwhelmingly positive conclusions  about Weight Watchers' sensible rules, and the  new program is even more in line  with what nutritionists recommend.  Participants in a clinical trial  on the plan for a year lost nearly 7 pounds. And  other studies have found  Weight Watchers members also tend to  lower their heart disease risk  and blood pressure. An  interesting analysis  found that participants on Weight Watchers for a year typically paid £57 per pound lost.

What you do: On the new Weight Watchers (the one Oprah has advertised lets you eat bread), their SmartPoints program assigns foods points based on their nutritional values. You get a set number of points per day depending on your height, weight, activity level, and how many pounds you want to lose. The plan can cost between about £24 and £85 a month, depending on whether you pay for add-ons like coaching or meetings.

What the science says: Research has overwhelmingly positive conclusions about Weight Watchers' sensible rules, and the new program is even more in line with what nutritionists recommend. Participants in a clinical trial on the plan for a year lost nearly 7 pounds. And other studies have found Weight Watchers members also tend to lower their heart disease risk and blood pressure. An interesting analysis found that participants on Weight Watchers for a year typically paid £57 per pound lost.

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    What you do: There are many different kinds of vegetarians, but  generally , you don't eat meat or fish.  What the science says: In observational studies,  vegetarians tend to weigh less  than their carnivorous counterparts. Cutting meat from your diet could reduce your environmental impact as well,  research has found . You have to make sure you get enough nutrients (especially protein) from other sources like nuts, grains, and dairy, though. But the benefits could be considerable:  Studies have found that vegetarianism  is linked with lower chances of heart disease and cancers, and higher chances of living longer.

What you do: There are many different kinds of vegetarians, but generally, you don't eat meat or fish.

What the science says: In observational studies, vegetarians tend to weigh less than their carnivorous counterparts. Cutting meat from your diet could reduce your environmental impact as well, research has found. You have to make sure you get enough nutrients (especially protein) from other sources like nuts, grains, and dairy, though. But the benefits could be considerable: Studies have found that vegetarianism is linked with lower chances of heart disease and cancers, and higher chances of living longer.

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    What you do:  Vegans don't eat  meat, fish, or dairy products — basically anything that came from an animal.  What the science says:  Studies have found  veganism has many of the same benefits as vegetarianism, including lowered risk for heart disease and cancer. Vegans also tend not to be obese, have high blood pressure, or get type 2 diabetes. Since you're cutting many more foods from your diet, however, you have to be extra vigilant to get  all the nutrients you need .

What you do: Vegans don't eat meat, fish, or dairy products — basically anything that came from an animal.

What the science says: Studies have found veganism has many of the same benefits as vegetarianism, including lowered risk for heart disease and cancer. Vegans also tend not to be obese, have high blood pressure, or get type 2 diabetes. Since you're cutting many more foods from your diet, however, you have to be extra vigilant to get all the nutrients you need.

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    What you do:  Eat plant-based, high-fiber meals  that focus on whole grains, nuts, and fish. Don't eat very much (or any) red meat, sweets, eggs, or butter. Use olive oil as your main fat and don't be afraid to have  a glass of red wine a day .  What the science says:  Researchers first realized  that men in Italy had lower risks of heart disease in the  1950s , and later concluded that the Mediterranean diet was a major reason why. Since then, it has become one of the  most studied diets out there, with scientists concluding  that following it can help lower risks of heart disease, stroke, high blood pressure, and  type 2 diabetes . It has also  helped people lose weight , though researchers note that — like with any diet you follow — it has to truly  become part of your lifestyle  in order to give you these benefits long-term.

What you do: Eat plant-based, high-fiber meals that focus on whole grains, nuts, and fish. Don't eat very much (or any) red meat, sweets, eggs, or butter. Use olive oil as your main fat and don't be afraid to have a glass of red wine a day.

What the science says: Researchers first realized that men in Italy had lower risks of heart disease in the 1950s, and later concluded that the Mediterranean diet was a major reason why. Since then, it has become one of the most studied diets out there, with scientists concluding that following it can help lower risks of heart disease, stroke, high blood pressure, and type 2 diabetes. It has also helped people lose weight, though researchers note that — like with any diet you follow — it has to truly become part of your lifestyle in order to give you these benefits long-term.

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    What you do: The  Dietary Approaches to Stop Hypertension (DASH) plan  is designed to lower your blood pressure. You cut your sodium intake, switching from the sugary foods and red meats that so many Americans eat to whole grains, lean protein, and produce.  What the science says: Public health  experts routinely praise this diet  as one of the most effective, and US News and World Report has  ranked DASH as its 'best diet overall' . That's because it's based on pretty sound research.  Studies have found  that people on the DASH diet  tend to lose or maintain their weight ,  lower their blood pressure , and  reduce their risk for heart disease  and  kidney problems . But people are much more likely to get these results if they actually stick to the diet, which can be tough,  one study found . The daily recommended sodium limit for adults is 2,300 milligrams, and  most Americans eat much more than that .

What you do: The Dietary Approaches to Stop Hypertension (DASH) plan is designed to lower your blood pressure. You cut your sodium intake, switching from the sugary foods and red meats that so many Americans eat to whole grains, lean protein, and produce.

What the science says: Public health experts routinely praise this diet as one of the most effective, and US News and World Report has ranked DASH as its 'best diet overall'. That's because it's based on pretty sound research. Studies have found that people on the DASH diet tend to lose or maintain their weight, lower their blood pressure, and reduce their risk for heart disease and kidney problems. But people are much more likely to get these results if they actually stick to the diet, which can be tough, one study found. The daily recommended sodium limit for adults is 2,300 milligrams, and most Americans eat much more than that.

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    What you do: Only eat foods that aren't heated above 115 degrees Fahrenheit. That means you can't have pasta, most meats, pasteurized dairy products, or processed foods. It's like a cold vegan diet.  What the science says: Raw food eaters get a ton of fruits and vegetables, which  researchers have repeatedly found is beneficial . But the raw food diet cuts out a lot of food groups, meaning you could miss out on the essential nutrients your body needs if you don't actively try to get them all from what you can eat. It can also be a lot of work to prepare and transform raw ingredients into desirable, edible foods.  Studies have found  people on the raw food diet  do lose weight  — namely because they're  eating less food  — but that they tended to lack key nutrients like Vitamin A.

What you do: Only eat foods that aren't heated above 115 degrees Fahrenheit. That means you can't have pasta, most meats, pasteurized dairy products, or processed foods. It's like a cold vegan diet.

What the science says: Raw food eaters get a ton of fruits and vegetables, which researchers have repeatedly found is beneficial. But the raw food diet cuts out a lot of food groups, meaning you could miss out on the essential nutrients your body needs if you don't actively try to get them all from what you can eat. It can also be a lot of work to prepare and transform raw ingredients into desirable, edible foods. Studies have found people on the raw food diet do lose weight — namely because they're eating less food — but that they tended to lack key nutrients like Vitamin A.

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    What you do: There are several  versions  of low-carb diets out there, but they all prescribe you eat less (or no) carbs. You typically replace these processed, sugary carbohydrates with fruits, vegetables, and meat. These diets also often have phases that start out more strict and gradually taper off over time so your body allegedly stops "craving" carbs.  What the science says:  Research on low-carb diets  has emerged as quite favorable over the last several years.  Ketogenic diets were first developed  to treat epilepsy in children, but have since turned into a popular option for many adults. The  idea is that reducing carb intake  will force the body to burn stored fat instead, jump-starting weight loss.  Side effects of a low-carb diet  may include nausea, headaches, bad breath, constipation, and tiredness, though.  Studies have found  that  people on low-carb diets do lose weight , and they also  report feeling less hungry .

What you do: There are several versions of low-carb diets out there, but they all prescribe you eat less (or no) carbs. You typically replace these processed, sugary carbohydrates with fruits, vegetables, and meat. These diets also often have phases that start out more strict and gradually taper off over time so your body allegedly stops "craving" carbs.

What the science says: Research on low-carb diets has emerged as quite favorable over the last several years. Ketogenic diets were first developed to treat epilepsy in children, but have since turned into a popular option for many adults. The idea is that reducing carb intake will force the body to burn stored fat instead, jump-starting weight loss. Side effects of a low-carb diet may include nausea, headaches, bad breath, constipation, and tiredness, though. Studies have found that people on low-carb diets do lose weight, and they also report feeling less hungry.

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     What you do:   Eat foods that our ancestors could allegedly hunt  or gather. This means no cultivated grains or livestock.   What the science says:  We know cutting most processed foods and sugar out of your diet can be beneficial. A  small observational study found participants did lose weight  and might have reduced their heart disease risk on the paleo diet, but these effects didn't appear to be more than other participants on similarly calorie-restricted diets. A  review of four studies found similar results , but noted the researchers only studied the diet intervention short-term. Cutting out main food groups like dairy and grains could prevent you from getting the nutrients you need, though. "If you want to copy your paleolithic ancestors, you're better off mimicking their activity levels,  rather than their alleged diet ," the  British Dietetic Association concludes .

What you do: Eat foods that our ancestors could allegedly hunt or gather. This means no cultivated grains or livestock.

What the science says: We know cutting most processed foods and sugar out of your diet can be beneficial. A small observational study found participants did lose weight and might have reduced their heart disease risk on the paleo diet, but these effects didn't appear to be more than other participants on similarly calorie-restricted diets. A review of four studies found similar results, but noted the researchers only studied the diet intervention short-term. Cutting out main food groups like dairy and grains could prevent you from getting the nutrients you need, though. "If you want to copy your paleolithic ancestors, you're better off mimicking their activity levels, rather than their alleged diet," the British Dietetic Association concludes.

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    What you do: Avoid all grains, including bread, cereal, wheat, barley, and rye.  Celiacs have an immune reaction  when they eat gluten (the protein found in grains) that can cause diarrhea, tiredness, weight loss, bloating, anemia, and possibly serious complications over time if they don't cut it out of their diets.  What the science says: Record numbers of people are gluten-free now, despite the fact that a 2016 study found that  the number of people with celiac disease has remained steady  since 2009.  Researchers suspect  that many people feel better when they cut gluten out of their diets because this also means they eat fewer sugary, processed foods. People on  gluten-free diets  can be at  risk of missing out on key nutrients  found in grains, like iron, fiber, and riboflavin. There  isn't evidence to suggest  that a  gluten-free diet  could help you lose weight, and  some people even gain weight  on the diet. But for the 1% of the US population who has celiac disease, going gluten-free can save them from the gastrointestinal distress that grains cause them.

What you do: Avoid all grains, including bread, cereal, wheat, barley, and rye. Celiacs have an immune reaction when they eat gluten (the protein found in grains) that can cause diarrhea, tiredness, weight loss, bloating, anemia, and possibly serious complications over time if they don't cut it out of their diets.

What the science says: Record numbers of people are gluten-free now, despite the fact that a 2016 study found that the number of people with celiac disease has remained steady since 2009. Researchers suspect that many people feel better when they cut gluten out of their diets because this also means they eat fewer sugary, processed foods. People on gluten-free diets can be at risk of missing out on key nutrients found in grains, like iron, fiber, and riboflavin. There isn't evidence to suggest that a gluten-free diet could help you lose weight, and some people even gain weight on the diet. But for the 1% of the US population who has celiac disease, going gluten-free can save them from the gastrointestinal distress that grains cause them.

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    What you do:  Avoid full-fat dairy and meat products , especially. Eat lean protein, fruits, vegetables, and grains.  What the science says: The  low-fat diet  was the prevailing nutrition advice for decades, but it's recently  fallen out of favor with some scientists .  Trans fats can definitely increase disease risk , but  foods that have unsaturated fats taken out often have higher sugar  and calories, making them undesirable replacements. In a  major review of 53 different randomized control trials  that included over 68,000 people  published October 2015 , a team of Harvard researchers found that people on low-fat diets didn't lose more weight than people following other kinds of diets — suggesting any sensible diet you can stick to should work.

What you do: Avoid full-fat dairy and meat products, especially. Eat lean protein, fruits, vegetables, and grains.

What the science says: The low-fat diet was the prevailing nutrition advice for decades, but it's recently fallen out of favor with some scientists. Trans fats can definitely increase disease risk, but foods that have unsaturated fats taken out often have higher sugar and calories, making them undesirable replacements. In a major review of 53 different randomized control trials that included over 68,000 people published October 2015, a team of Harvard researchers found that people on low-fat diets didn't lose more weight than people following other kinds of diets — suggesting any sensible diet you can stick to should work.