Weight Loss Diets compared.xlsx

	A	B	C	D	E	F	G	H	I	J	K	L
1	Weight Mgt Diets
2	Name	Weight Watchers	Keto	South Beach	Low Carb (eg Atkins)	Vegetarian or Vegan (eg Ornish)	Paleo	Intermittent Fasting	Anti-inflammatory	Juicing / (Detoxing)	Raw Foods	Fad Diets, Crash Diets and Diet Supplements
3	Features	Commercial weight loss diet. Community based, nutritional and behavior based weight loss program that does calorie tracking and tries to effect healthy lifestyle changes.	Primarily consists of high-fats, moderate-proteins, and very-low-carbohydrates. Dietary macronutrients divided into approximately 55% to 60% fat, 30% to 35% protein and 5% to 10% carbohydrates	Commercial weight loss diet designed by a cardiologist (modified low carb)- balance of good carbs, lean protein and healthy fats to make a nutrient-dense, fiber-rich diet for long term lifestyle changes	A low-carbohydrate diet usually moderate to high in fat and/or protein. Carb range for weight loss varies (can range from 20-100 gm a day)	A vegan diet avoiding all animal foods including dairy and for some, honey. Vegetarian diets could include eggs and dairy.	Diet mimics what our hunter-gatherer ancestors ate. While it varies, it emphasizing whole, unprocessed foods.	Fasting: Alternate periods of eating with not eating (or fasting). Abstinence period depends on the plan but can entail anywhere from 16 to 24 hours or longer.	Category of diets that suggest no processed foods and junk and focus on fresh, wholesome foods. The diet calls for lots of colorful fruits and vegetables, whole grains, fish, tea (instead of coffee), and even dark chocolate and red wine.	Fruits and vegetable juices for weight loss. Can also be used for 'cleansing' and by itself or to supplement a diet	Eating uncooked, unprocessed, mainly organic foods as the chief part of one's diet.Mainly vegetables, fruits, nuts and seeds based diet. Can be completely raw or 80 : 20. like the Brady diet. Can include juicing, blending, dehydrating, soaking and sprouting.	There are ‘Crash diets’ that deplete energy, extreme, dangerous diets like the Cotton Ball Diet where people eat cotton balls soaked in juices to curb their appetite and dramatically cut down their calorie intake. There is the Sleeping Beauty Diet where people sedate themselves to curb their appetite whenever they are hungry. There’s the Cabbage soup diet. There are OTC diet pills like Ephedra which was banned in 2006 because it could aggravate the risk of cardiac complications and stroke. FDA approved OTC diet pills recommended for the obese or mobirdly obese who have disorders that necissitate weight loss.
4	Recommended for	Is an organization promoting Weight loss (like Mayo Clinic), lifestyle change to make healthier choices	Obesity, metabolic disorders like type-2 diabetes (concept : retrain your body to utilize fat rather than sugar as fuel.)	Is an organization promoting Weight loss, doing relatively well for the same reasons as Weight Watchers - attempting a healthier lifestyle	Weight loss and claims that it has health benefits- lower triglycerides and blood glucose; lower blood pressure, higher HDL, among others	1. Some people have always been or turn vegetarian because of religion, lifestyle or philosophy related to avoiding harm to animals 2. Sustainability 3. Weight loss if done right	Weight loss , better metabolichealth. Reasoning - human body is genetically mismatched to the modern diet that emerged with farming practices — discordance hypothesis causes diabetes, obesity and cardiac issues.	Weight loss, metabolic disorders	Supposed to help combat chronic inflammation and help counteract stress and environmental toxins. It 'may' lower your risk of heart disease, cancer and Alzheimer's.	Juicing is emerging as popular for weight loss. Some naturopaths suggest it for cleansing or people follow it themselves in different ways. The master cleanse is done with lemonade and cayenne pepper which is risky unsupervised	For weight loss, 'good health', some nutritionists 'suggest' it for metabolic issues, extension of eating salads to making this primarily one's diet, Eggs, fish (in the form of uncooked sashimi), meat (carpaccio) and raw dairy products (non-pasteurised and non-homogenised) may also be included.	Risky quick weight loss and weight often returns. Some prescription drugs and medically monitored weight reduction plans and surgeries may be done because of other health complications.
5	Pros	1. Popular since 1950's, works 2. Has kept up with nutritional guidelines and behavioral alteration studies and training of support staff 3. Receive support : Multi-model support provided (online, 1 on 1, phone or in person meetings) 5. Has community support 6. Element of exercise added in	1. Rapid weight loss esp. if well formulated and renal function monitored 2. Benefits in pre diabetic and type 2 diabetes cases.	1. Healthy lifestyle promoting 2. Creating awareness of different types of carbs 3. Focus on exercise 4. Claims you feel less hungry 5. Simple to follow 6. Encourages individual experimentation	1. Low-sugar intake means you keep your blood sugar and insulin levels steady, supporting weight loss and steady energy. 2. Restrictive, patients feel full and satisfied eating healthy low-carb foods.	1. Focus on organic plant foods for a rich array of nutrients 2. Supports sustainability. 3. Nutrients and fiber in foods like leafy and cruciferous veggies, low-sugar fruits, nuts, and seeds are good for the gut and filling. 4. Meats and animal products can have hormones, antibiotics and animals may be fed grain, soy, and foods that dont belong to their diets	1. Nutrient-dense, low sugar foods support healthy weight loss. 2. More fiber supports satiety and a diverse gut microbiome	1. Can complement diet plans, 2. Autophagy and cell renewal, can give the gut a break 3. It is free	1. Nutritious 2. Not overly restrictive 3. Based on the traditional Meditarrean diet with fresh fruits, vegetables and whole grains	1. Juicing is a good way to get into fruits and vegetables 2. Since you're not taking any junk, high calorie, low nutrient or processed foods initially, you do feel good 3. Can improve absorption of some nutrients	1. High fiber 2. Plant based 3. Less junk 4. Good for the environment 5. Helps one feel full faster 6. Minimizes cooking so saves time 7. Raw foodists claim that it retains the energy in the food, and nutrients (the nutrients in some foods are enhanced from cooking, and some reduced)	1. Helpful when medically required and designed for conditions like cardiac complications and done under strict medical supervision.
6	Cons	1. Is expensive esp for 1 on 1 support 2. Incentive is weight loss to become a lifelong member 3. Weight loss can be slow demotivating some	1. Short term impact, keto flu (dizziness, nausea etc.) 2. Long-term adverse effects include hepatic steatosis, hypoproteinemia, kidney stones, and vitamin and mineral deficiencies. 3. Compliance an issue 4. Transition from keto to regular diet must be gradual	1. Ketosis if carbs severely restricted 2. Very restrictive first stage 3. Labeling carbs as good and bad can lead to disordered eating	1. Overconsuming meat and other animal foods neglects gut-supporting plant foods - add quality carbs. 2. Food sensitivities like gluten can also slip into low-carb plans. Some Atkins packaged foods, for instance, contain soy, dairy, artificial sweeteners, and other problematic ingredients.	1. For people with insulin resistance or who are otherwise sensitive to carbohydrates, too many plant foods can stall fat loss. 2. A vegan diet can also feel incredibly restrictive, especially if you travel a lot or otherwise can't prepare your own food.	1. As with low-carb, overemphasizing meat can mean you're not getting enough plant foods. 2. Our hunter-gatherer ancestors ate plenty of leafy greens, fruit, and other foods rich in fiber and nutrients!	1. Certain demographic and health conditions would need to consult a doctor, 2. Overeating and hunger 5. Athletes may find it difficult to sustain an active lifestyle 6. No long term studies yet	1.Learning to prepare fresh, plant-based foods can be more time-consuming than relying on pre-packaged or fast food. 2. Not standardized, has different interpretations	1. Reduction in fiber and protein 2.Don't feel full 3. Raw veggie juices can cause bloating over time 4. Not recommended for more than a day but many people juice for several days - It is extreme and results often don't last 5. Can also lead to higher sugar levels - depends entirely on how it is formulated 6. Can cause food poisoning 7. Some colon cleanses can cause bloating, dehydration, nausea etc.	1. Causes bloating, 2. Hard to regulate nutrient types, can cause some deficiencies 3. Can overdo on healthy fats which can reduce LDL but cause weight gain 4. Tough to get proteins in 5. Isn't sustainable 6. Can lead to Vitamin B12, Vitamin D, calcium, iron and omega 3 fatty acid and other deficiencies. 7. Studies have shown that the dedicated raw foodists may be at risk of low bone mass, which can result in osteoporosis and increased risk of fractures. 8. Risk of food poisoning increases	1. These diets are risky 2. They can reduce energy and metabolic rates, 3. They cause muscle breakdown and eventually more weight gain. 4. They can cause dehydration and ketone production, vitamin and mineral deficiencies and compromise the immune system. 5. They can also impact the hair and skin quality and cause skin dryness (what we call Vata aggravation) and impact one’s kidney/liver, elimination, bowel, urination and sweat. 6. They can cause irritability, poor sleep, loss of focus, anxiety or depression. 7. Diet pills with laxatives and diuretics can cause kidney, liver, cardiac and psychiatric complications, rectal bleeding and diahorrea and psychiatric complications.8. FDA-approved OTC weight loss drugs can be misused by those that have eating disorders or want quick, cosmetic weight loss.
7	Ayurvedic Perspective	Doesn’t take into account the different body types, imbalances and disorders, status of Agni ( digestive and metabolic fire) and Ama (toxins).	Same	Same	Same	Same. Traditional vegetarian, vegan diets are often satmiyam and healthy.	Same	Same. Fasting done under medical supervision and individualized can be beneficial.	Can be correlated to a traditional Meditarrean diet which is healthy and satmiyam	1. Vata aggravating if it is a cleanse, 2. Ayurveda recommends, generally, warm unctous foods and mono fruit juices like pomegranate juice for specific purposes 3. Can hamper agni 4. Can cause nutrient deficiences, does not include 6 tastes (Shadrasa) 5. Ayurveda does recommend cleansing, but it is monitored by Ayurvedic practitioners, individualized, involves the three stages of pre-cleanse preparation, actual cleanse and rejuvenation. Plus it takes into account the aspect of lifestyle and managing the mind which other cleanses don’t.	Ayurveda recommends (for digestion) warm, unctous foods - except for people with good agni, kapha people, in pitta season and for shorter durations.	In Ayurveda, there are Langhana therapies like fasting that are short term and strictly done under the supervision of Ayurvedic professionals, also, Ayurvedic herbs are natural, safe WHEN they are individualized for the Rogi and should be recommended by trained professionals, while general spices and dietary guidelines can be followed by everyone.
8	Research/ Ref	https://www.amjmed.com/article/S0002-9343(13)00672-4/fulltext	https://www.ncbi.nlm.nih.gov/books/NBK499830/	https://www.southbeachdiet.com/pdf/SBD_Study_2017.pdf	https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579615/	https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579615/	https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579615/	https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5803575/	https://www.medicalnewstoday.com/articles/320233.php	No Long term study (1. https://exploreim.ucla.edu/wellness/juicing-body-cleansing-or-nutrient-depleting/ )	Controversial data with diametrically opposite claims but no long term study seems to be done	https://www.psychologytoday.com/us/blog/food-junkie/201307/the-truth-behind-fad-diets
9	AG/Research/AWP2019
10	References:
11	https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579615/
12	https://www.mindbodygreen.com/articles/best-diet-weight-loss-keto-vegan-intermittent-fasting-mediterranean-diet
13	https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/the-truth-behind-the-most-popular-diet-trends-of-the-moment/art-20390062
14	https://nccih.nih.gov/health/detoxes-cleanses
15	https://www.endocrineweb.com/news/diabetes/60722-mediterranean-diet-anti-inflammatory-foods-behind-health-benefits
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