Popular Diets Compared: NutriSystem, The Atkins Diet, Jenny Craig

Since we are currently bombarded with weight loss ads and they all “really work”, I chose three popular diets, did some research, and provided some insight for those who may be overwhelmed. Read on for the good, the bad, and the ugly.

NutriSystem: Nutrisystem commercials are shown several times throughout the day and they are easy to remember because they offer to send you a free week of meals if you order today.

Clearly, the popular appeal here is convenience, as the food is delivered to your doorstep and claims to encourage weight loss by separating “good carbs” from “bad carbs”.

Initially, it sounds pretty good since it acknowledges the glycemic index, which helps individuals make good food choices. It also encourages eating often throughout the day, which helps stabilize blood sugar levels.

The nutrition profile of NutriSystem is said to be 20% fat, 25% protein, and 55% good carbohydrates. This may work for the average individual who is rarely or moderately active; however, if this profile is never adjusted, it will not support a client who trains intensely. He or she would not be getting enough protein to promote muscle growth or maintain lean body mass. I would recommend a starting profile of 17% fat, 33% protein and 50% carbohydrates (and adjust according to the client’s needs). This allows enough protein to support the client’s activities, and cuts down on fat intake, further helping to lower body fat percentage.

With NutriSystem, all the work is done for you, which is great for now, but what about later? The NutriSystem plan consists of highly processed foods (which is no surprise, since they require no refrigeration). Processed foods on a regular basis do not allow the body to function optimally. A focus on eating whole, clean foods will provide more energy and better quality of life, as the body receives the nutrients it needs. The only way this plan will provide lasting results is if the individual makes a habit of preparing fresh meals and managing portion sizes on his own. If the client does not learn while on this plan, and becomes dependent on having meals ready-made, he has a great chance of migrating to fast foods upon completion of this program.

The Atkins Diet: The Atkins Diet, once wildly popular and highly controversial, does have its good points. 1. It encourages you to eat whole foods, and 2. It encourages you to exercise. The good news ends there. The nutritional profile is said to be 35% fat, 60% protein, and 5% carbohydrates. The first phase only allows 20 grams of carbs per day with all the protein and fat you can eat. Even as you add in carbs during the next three phases, the highest carb allotment given is 60-90 grams per day – and that is for an “intense exerciser” (one who exercises vigorously 5 times per week for at least 45 minutes). These limitations will not support intense training. Granted, the individual will lose weight, but much of it will be water weight. Lean body mass will eventually decrease as well, not to mention lack of fuel. The client’s athletic performance will be compromised.

Will there be lasting results? If a client can actually manage to keep her carbs under 90 grams per day for the rest of her life, and deal with side effects such as constipation, bad breath, mood swings, low energy, and other unhealthy side effects, she may be able to keep the water weight and lean body weight off until her body begins to fall apart. If she actually wants to be healthy, vibrant, and maintain lean muscle with a lower bodyfat percentage, the answer is no.

Jenny Craig: Jenny Craig has been around for years, and has now been given a new face by having Kirstie Alley as spokesperson. I was not able to find the nutritional profile online, and I was given limited access to menu items unless I sign up. My main concern was the protein intake, since many fad diets (especially those geared toward women) lack protein- rich foods until dinnertime. Upon reading further, I found that Jenny Craig states all foods are allowed in moderation and emphasizes eating lean protein, low fat dairy, whole grains, fruits and vegetables. They encourage eating often throughout the day, discourage low carb dieting, and encourage weight loss of 1-2 pounds per week. Plans range from 1200-2300 calories per day. This flexibility will accommodate most people, but perhaps not many performance athletes. There are mostly processed foods available, but the maintenance plan claims to teach individuals how to prepare and portion their own meals. If the client can master his own food preparation, consumes mostly whole foods, and his nutrient profile is properly tailored for him, he has a good chance of maintaining his weight long term.

The bottom line is, the best plan is one that does not limit food groups that are beneficial to you, one that is tailored to your needs, and one that you can stick with for the rest of your life. There are so many factors that go into setting up the best eating plan (age, gender, activity level, etc) that a fad diet just doesn’t cut it for most people long term. If you are unsure what good eating habits are, it’s a good idea to seek out a personal trainer. A good trainer will provide you with the tools to make good eating choices and support your body as a whole, so you can focus on naturally burning fat and keeping it off!