Sugar Busters! ®, The Zone ®, The New Beverly Hills Diet--these are just a few of the fad diets that are popular in the country right now. They all claim to have found the "one thing" responsible for weight gain, or the "one method" of eating that can help you take off the weight. But do they work? Will they really help you take it off and keep it off? Read the following assessments and find out for yourself!
SUGAR BUSTERS! ®
Overall Philosophy:
This diet is based on the belief that sugar is a toxic substance. The basic claim here is that refined carbohydrates (namely sugar and other foods with a high glycemic index) are at the root of your weight control problem. In a nutshell, Sugar Busters! ® is yet another take on the low carb, high protein diet (except without as much fat consumption as Atkins).
According to the authors, a diet high in sugary foods creates an insulin glut, or resistance, in your bloodstream, and it is this glut that promotes weight gain--the theory being that excess insulin causes the body to store more fat and causes the liver to increase its output of cholesterol. On its face, this sounds very logical, but to date there have been no scientific studies to back this idea of sugar as an evil substance.
Overall concerns about glycemic index are not really an issue for the average dieter--let alone the average person--unless they are on a restricted low-sugar diet due to diabetes. Diabetics have a physiological inability to properly metabolize sugar, so they must be extremely diligent about avoiding and/or limiting foods like potatoes and pastas which have a high glycemic index.
Overall Nutrition:
You will probably lose weight on this plan, but not for the reasons you might think. Any diet which leads to a restriction in caloric intake will result in weight loss, and a typical day's worth of calories on this diet amounts to about 1,200.
Most starch-based carbohydrates are forbidden on this diet, including some healthy foods like corn, potatoes, carrots, and beets--the exceptions being sweet potatoes and peas. Refined sugars and processed grains--white rice, white bread, and pastas--are eliminated from the diet as well, and certain food combinations are also prohibited.
What this diet isn't lacking in is protein, namely in the form of meat (beef, lamb, and more exotic cuts like alligator and pheasant) and seafood--lots of it. Additionally, this diet is particularly low in fiber in the form of grains. A person would have to make up for the deficit in grain fiber by increasing consumption of raw veggies and fruits. This diet is also low in calcium-rich foods.
Duration:
There is no definite time set by the authors for maintaining this eating plan because they envision it as a plan for life; however, I would not advise being on this diet for more than two weeks, due to the low caloric intake and nutritional deficiencies.
Expense:
Shopping for groceries while on this diet may not increase your overall expenses; however, considering the amount of seafood and meat required for daily meals, it could get a little pricey depending on availability, time of year, and where you live. Planning meals in advance using the menus provided in the book and shopping from a list can help you keep track of food expenses.
Family Friendly:
Not really. The diet is much too low in calories for most kids, and it leaves out too many healthy foods they need to grow. The benefits for your family would be following the restrictive guidelines for eliminating refined sugars. Most families would benefit from cutting back on sugary foods like soda, pastries, and candies.
Menu Choices:
The book includes a 14-day meal plan, which is helpful for meal planning, but the recipes themselves can be confusing since portion sizes are not always specified, and regulating portion size should be an important part of any weight loss program.
Food Choices:
You won't get bored with the food chioces offered, but my concern is that specific food groups are eliminated completely--a well-balanced diet is one that includes foods from all of the major food groups.
Prepackaged Foods: No prepackaged foods are required.
Exercise:
Provides vague information about the need for exercise while on this diet. Recommends working out four times a week for 20 minutes with an elevated heart rate, but that's about the extent of it. However, I suspect that unless you were exercising prior to beginning the diet, it will be difficult to start an exercise program while on this reduced-calorie diet. Low energy and increased hunger may result from too much vigorous activity.
Supplementation:
The book doesn't suggest any, but I would strongly recommend anyone trying this to take a good multi-vitamin/multi-mineral supplement to make up for nutrient deficits in this diet. You may also want to look into a fiber supplement as well.
Success/Failure Rate:
There is no documented evidence in peer-reviewed journals of the success rate of this diet.
Overall Rating: 3 forks
The science is shabby, and the food restrictions are absurd, but otherwise Sugar Busters! ® is okay--short-term.
Elizabeth M. Ward, M.S., R.D., is a registered dietician and nutrition consultant. She is a ferquent contributor to publications such as SHAPE FIT PREGNANCY, AMERICAN BABY, FITNESS, MEN'S HEALTH,THE LOS ANGELES TIMES AND THE BOSTON GLOBE. Ward is also the author of several books, including The American Dietetic Association's PREGNANCY NUTRITION: GOOD HEALTH FOR YOU AND YOUR BABY (John Wiley & Sons, 1998). She lives with her family in Reading, Massachusetts.
Sugar Busters! ®, The Zone ®, The New Beverly Hills Diet--these are just a few of the fad diets that are popular in the country right now. They all claim to have found the "one thing" responsible for weight gain, or the "one method" of eating that can help you take off the weight. But do they work? Will they really help you take it off and keep it off? Read the following assessments and find out for yourself!
