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There is always a lot of controversy when it comes to evaluating diets. Many people are firmly in one camp or another over the "right" way to eat.
Studies are often contradictory in their findings, and many critics charge that government recommendations are influenced by the food industry. We present the controversies and cross-opinions, when relevant, but we do not take sides; in our opinion the best diet is the one you feel best on and can stick with. Instead, we've evaluated expert reviews, most notably those published annually at U. News and World Report. That publication consults medical professionals who, in turn, consult clinical studies as well as utilizing their own experience and expertise to make their recommendations.
We then work our way down to dieter opinions posted on survey sites -- to identify the most nutritionally sound and sustainable weight loss programs. That includes diets, meal-delivery plans, diet books and free, online resources that will help you lose weight and keep it off over the long-term. No weight loss program rivals Weight Watchers' Est.
There are no off-limit foods, and the program can be customized for any dietary need, making it a good choice for vegetarians, vegans and anyone who has a specific food allergy or intolerance. It emphasizes fresh fruits and vegetables by making them "free" foods -- in other words, foods that don't have to be portioned or tracked. Weight Watchers has been around for more than 50 years, and has always been a point-based system -- currently known as SmartPoints. Those points are calculated from a formula that takes into account the food's fat, sugar, protein and carbohydrate count.
You're given a specific number of points each day that you track and log, as well as weekly bonus points for snacks or additional food items. Fitness is also a bigger component, and you're encouraged to set fitness goals when you set up your profile, then track them and, if you wish, exchange FitPoints for food. For , "WW Freestyle" is the new buzz phrase, denoting an expanded list of "free" foods -- more than -- that don't have to be tracked or logged.
The program also allows you to rollover up to 4 points per day to add to your weekly total to build a points bank -- perhaps for a special weekend dinner. We see very few downsides to Weight Watchers. Even though it's fee-based, the fees are pretty reasonable. There are also pricier plans available that provide you with individual coaching sessions. Regardless of the plan you choose, experts say you get a lot for your money, especially in online tools and support.
However, if you're on a tight budget, these fees may still be a bit too steep. The only other complaint we noted is that some people say they feel hungry all the time or often in spite of the plethora of food choices, but we see that with virtually all diets as calorie restriction tends to have that result.
Experts say that Weight Watchers is one of the easiest programs to follow. There are hundreds of Weight Watchers recipes available, both in cookbook form and online, with pre-calculated points values for each recipe. Weight Watchers has its own line of frozen entrees, and Weight Watchers points values are often pre-calculated on other brands of frozen entrees.
There are many other Weight Watchers-branded prepared foods available as well. Food preparation-wise, the program can be as easy or as difficult as your skill level in the kitchen.
You do have to track everything you eat, which is easy if you're following a Weight Watchers' recipe or eating a prepackaged food with the points pre-calculated. It gets a bit trickier when you prepare your own recipes as you have to break down the ingredients and do the math -- although that's certainly simpler if all you're doing is, for example, grilling a chicken breast and making a salad.
And, under the new "Freestyle" program, that's a meal that could be points-free under the current guidelines, depending upon whether or not the salad is dressed.
It has categories of foods with similar serving sizes and caloric loads, and it's easy to swap one food for another. You can even purchase exchange cards that give you food options within categories at a glance, as well as a variety of other accessories, such as food prep tools scaled to accurate portion sizes.
TOPS also recommends that you get a diet recommendation from your doctor or follow the USDA's MyPlate tool, which focuses on filling half your plate with fruits and vegetables and the other half with lean meats and whole grains. TOPS is low-cost, nutritionally sound, provides plenty of support and is very affordable. However, it's not as structured as some other commercial weight loss programs, so those who prefer a diet that offers more specific meal guidelines may find it more difficult to follow.
If your budget -- or your preferences -- don't make either Weight Watchers or TOPS appealing to you, there are some popular diet programs that are less-structured, but no less effective if you stick to the program. The Volumetrics Diet Est. You swap high-density foods, which tend to have more calories, for lower-density foods like fruits, vegetables, soups and stews. This swap of foods with more bulk but fewer calories helps fill you up, thus eliminating one big problem with dieting: It's a top pick in most of our expert roundups, and its author, Barbara Rolls, is a leading researcher in the field of nutrition.
Many other diets, most notably Jenny Craig Est. The Volumetrics plan does not have a website, therefore there is no formal support, but it can be paired with any free online support program, such as SparkPeople or MyFitnessPal , both free, highly rated diet and fitness-support websites.
For some people the big drawback to the Volumetrics approach is that food preparation, both shopping and cooking, is not optional -- you will need to have some level of comfort in the kitchen. However, the book features meal plans, and the recipes are reported as easy to follow by consumer reviewers. At least one expert says this particular approach is probably best for people who have hunger or portion-control issues rather than emotional eaters who often eat for reasons other than hunger.
Also, if you're more a meat-and-potatoes kind of eater, you may get weary of a diet that's heavy on vegetables, fruits and soups. The Therapeutic Lifestyle Changes diet, most commonly called the TLC Diet Free , has a name that's about as interesting as cold broth, but experts say it's a top choice to lower cholesterol and that you will lose weight if you follow the eating and activity guidelines.
The downside to this diet is that you have to figure out which foods to eat and there is no support. Guidelines are available online on the U.
National Institutes of Health website , but they're not as specific as with fee-based weight loss programs.
However, while there are no "official" community websites that accompany the TLC diet, there is plenty of information available online from dieters who have successfully followed the programs and offer their suggestions, recipes and tips. Another diet that's highly ranked by experts is the Mediterranean Diet Free. Experts say that eating the Mediterranean way is the healthiest dietary choice you can make. The difficulty for most people is figuring out exactly what that means since there is no formal "Mediterranean Diet;" rather, it's a way of eating that emphasizes fruits, vegetables, fish, lean meats in moderation, whole grains, legumes, seeds and healthy fats.
However, there are some guidelines on the Oldways website that may be helpful, and there are a wealth of other online resources from those who have adopted the Mediterranean diet lifestyle, as well as plenty of cookbooks. Low carb diets, which eliminate basically all non-vegetable carbs, even most fruits, used to be considered "fad" or "fringe" diets. However, they're becoming more mainstream as more studies show that this approach is effective for both short and long term weight loss, as well as lowering overall cholesterol and increasing "good" cholesterol.
However, many experts are leery of any diet that eliminates entire food groups -- in this case grains and many starches.