WeightWatchers is one of the most popular and successful diet plans, helping millions of people around the world lose weight with the support of small groups that meet weekly for weigh-ins, diet support, and tips.

The WeightWatchers program has evolved over the years, but the main idea is still to consume fewer calories than you expend. Most are familiar with the Weight Watchers POINTS system which is a simple method to track calorie consumption without tedious counting for each meal. The number of POINTS allowed each day is determined by your gender, weight, height, age and how you spend your days — and because low-fat, high-fiber foods have the fewest POINTS values, the system encourages such foods by default.

A recent addition to the WeightWatchers program is the no-counting Core Plan in which you select foods from a detailed list. You also have the option to skip the in-person meetings in favor of using an online program. In the Core Plan, you choose from a list of fiber-rich, low-cal foods, but can also go ‘off-list’ for occasional indulgences like dessert. Both plans essentially follow a low-calorie, high-fiber diet.

Pros

• Established diet plan proven to be successful with millions of testimonials
• Online diet support is now an option
• Eating out is easy using either the POINTS system or the Core Plan

Cons

• Online support groups may not be as motivational as in-person meetings

Conclusion

The WeightWatchers philosophy is a lifestyle change that will help you lose weight – and learn to keep it off for the rest of your life. The program is relatively simple and many dieters enjoy the support the classes offer, but the online program is also good.

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The Mediterranean Diet plan is based on the eating habits traditionally followed by the people of the Mediterranean region, including foods such as fish, fresh fruits, vegetables, whole grains, olive oil and wine.

The Mediterranean Diet contains a higher proportion of fat than most diets because of the large amount of olive oil used. However, research has shown the diet has been found to lower cholesterol levels in the blood despite this. Research has shown the Mediterranean diet may reduce risk of heart disease and certain types of cancer.

Pros

• Good variety of healthy foods and recipes
• Reduces risk of cardiovascular disease
• Allows moderate amounts of wine

Cons

• Weight loss isn’t as fast as some diets

Conclusion

The Mediterranean diet is a heart-healthy weight loss plan for those who enjoy food and wine. The results may not be as dramatic as other diets, but the variety and taste of food makes it easy to follow and the health benefits are supported by scientific studies.

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The NutriSystem diet plan gives you a simple approach to losing weight. It features more than 100 great-tasting prepackaged NutriSystem® Advanced™ meals and desserts that you purchase online and arrive at your doorstep, ready to go. In fact, all of the foods are either ready to eat immediately, or can be prepared in just a couple of minutes in the microwave or by adding hot water.

Meals are designed to include low-glycemic index carbohydrates and the right amounts of protein and fiber, yet still low in fat. Each one of them fits into the low-glycemic meal plan that’s very easy to follow. You just grab an entrée, add-in a few grocery items (like fresh fruits, vegetables and salads), and you’re ready to go. You eat five times a day, with meals and snacks about every 2-3 hours. And since all of the meals already provide the correct portion of food, there is no weighing, measuring or counting calories, points or carbs.

Pros

• Quick and simple meals are great for a busy schedule
• Portions and nutrition are perfectly balanced

Cons

• Prepackaged meals can feel restrictive

Conclusion

There is a reason NutriSystem has been around for so long. By taking the guess-work out, this program has helped thousands reach their weight loss goals through simple delivered meal plans.

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The South Beach Diet is a low-carb diet program which is less restrictive than the Atkins plan. Like the Atkins diet, The South Beach Diet is concerned about the glycemic index of foods, or how fast the body converts them into sugars, because high-index foods make you hungry.

The South Beach Diet Plan is divided into the following phases:

Phase 1
The first (and strictest) phase lasts 14 days. The goal here is to eat three balanced meals per day, and to eat enough so that you don’t feel hungry throughout the day. Expected weight loss during phase 1 is 8-13 pounds.

Phase 2
The second phase lasts until you reach goal weight, and is less restrictive. This phase is similar to the first, but allows the return of some banned foods from each of the food groups. Expected weight loss during phase 2 is 1-2 lbs. weekly.

Phase 3
The final phase is a sustainable maintenance plan which is the least restrictive.

Pros

• Not as restrictive as the Atkins low-carb diet, allows return to fruits and breads
• Very successful in early stages and allows for rapid weight loss
• Encourages healthier monosaturated fats (olive oil, fish, Omega-3s) over saturated fats (butter, bacon)

Cons

• Limited options for those who dislike or can’t tolerate dairy products

Conclusion

The South Beach diet is very effective in the early stages due to several factors. First, hunger is rarely an issue since dieters can choose from satisfying meal options high in fat and protein. Second, the diet creates a quick reduction in water weight and a chemical reaction to increase fat metabolism. Finally, healthy complex carbs and fruits are introduced in the early phases to make it easy to sustain.

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