by: Kirsten Hawkins

High-Fat, Low-Carbohydrate Diets - Millions of Americans have joined
the low-carb craze and started high-fat, low-carb diets such as the
Atkins Diet, and the Zone Diet. They are made up of about 60% fat,
10% carbohydrate, and 30% protein. These diets say you can eat high
amounts of fat and protein while getting very low amounts of
carbohydrates in the form of vegetables. The main premise of the
low-carb diet is that a diet low in carbohydrates leads to a
reduction in bodyÕs production of insulin. The end result is that
fat and protein stores will be used for energy. So you stuff
yourself full of unlimited amounts of meat, cheese, and butter, and
only eat a small portion of carbohydrates.

People who start the diet usually lose a great amount of weight, but
itÕs not permanent weight loss. Instead of burning fat, the lose
water and precious muscle tissue. Furthermore, these diets are low
in several nutrients and contain excess amounts of cholesterol and
saturated fats, substances that increase the risk of heart disease.
Plus, regardless of what they claim, the enormous amounts of protein
put a strain on your kidneys.

Moderate Fat Diets - Next, there are the moderate fat diets.
Moderate fat diets include diets like Weight Watchers, the USDA Food
Guide Pyramid, and Jenny Craig. These diets are made up of about 25%
fat, 60% carbohydrate, and 15% protein. They encourage the intake of
whole grains, fruits, vegetables, and essential fatty acids found in
foods like olive oil and salmon. These diets are usually
nutritionally balanced if the dieter eats a variety of foods from
all categories. For example, Weight Watchers operates on a point
system where foods get a number of points based on calorie, fiber,
and fat content. Dieters get a specific amount of points they can
use for the day. While itÕs not encouraged, they may choose to spend
most of their points on carbohydrates instead of balancing it out.
This could lead to deficiencies in nutrients such as calcium, iron,
and zinc. However, if followed properly, these diets are probably
the most successful for losing weight and keeping it off.

Low and Very Low-Fat Diets - Finally, you have your low-fat and very
low-fat diets. Diets in this category include the Dr. Dean OrnishÕs
Diet and the Pritkin Plan, among others. They are made up of about
13% fat, 70% carbohydrates, and 16% protein. These diets are mostly
vegetarian diets and donÕt recommend eating a lot of meat. Like the
low-carb diets, you can eat unlimited amounts of certain foods.
Because you canÕt eat a lot of meat, these diets are deficient in
zinc, vitamin B12, and essential fatty acids. Also, it is so
restrictive that people find a hard time staying on it for life and
end up gaining their weight back.

About the author:
Kirsten Hawkins is a nutrition and health expert from Nashville, TN.
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