Ask a Dietitian

As seen on BCTV January 08/02
WEIGHT LOSS PROGRAMS- THE PROS AND CONS

Want to lose those extra pounds once and for all? Don’t give up! Nutrition experts agree that overweight individuals can reap big health benefits by losing weight and keeping it off. The question is how.

Keys to finding a good weight loss program are to check out the facts:

The diet should be safe and meet all the DRI’s for nutrients.
It should recommend you see you physician if you need to lose more that 15 lbs or if you take medications
It should promote an active lifestyle
It should promote a slow weight loss of 1-2 lbs per week
It should provide support for weight maintenance

Things to look out for and questions to ask.

Do they promote life-long change or a quick fix?
How much will it cost you? (initial fees, maintenance and support, foods, books etc.)
Are they promoting the sale of vitamin supplements or pre-packaged foods?
Is it so low in calories that you will lose muscle mass too? (less then 1100 kcal)
Is this something you want to do forever?

Weight Watchers

Probably one of the most successful commercial weight loss programs of all time 1-2-3 Success, now called “Winning Points”
Allotted a certain number of points based on your height and weight and how much you plan to lose.
Compute the number of points you eat in a day – must be at your goal or close to it.

Pros:
Emphasizes eating a minimum of 5 servings of fruits and vegetables, and to keep track of your dairy and water consumption.
Also recommends you limit sugars, alcohol and refined grain products.
Group support -weekly meetings
Maintenance program
Lenient eating program – promotes all foods can fit in moderation
Awareness of portion sizes
Flexible – can bank points
Encourages active lifestyle

Cons:
Time consuming – keeping track of points
Foods need food labels to use Points Finder otherwise have to look the food up in your book
Need to continue to count points or may re-gain the weight.
Can become expensive
Weekly weigh-ins – can lead to obsessive behaviour and negative psychological outcomes
Can eat only brownies and ice cream and keep within points – not encouraged
Not dealing with a registered dietitian.
Not suitable for high level athletes with high caloric expenditures

Jenny Craig

Pros:
Program designed by Registered Dietitians
Based on healthy eating approach and not “dieting”
Focuses on lifestyle change and emphasizes exercise
Customized menu based on food preferences, budget, schedule and lifestyle
Individual counseling and support

Cons:
Emphasis is on a set amount of weight you are going to lose. The emphasis should be on body composition not weight.
Need to buy their food and gradually start making your own food.
Need to buy their cookbooks to do menu planning
Expensive

Slim Fast

Pros:
Contain major nutrients needed for daily requirements
Each supplement is supposed to replace a meal and contains 200-250kcal
Encourages activity

Cons:
Boring
Short-term weight loss, regain weight when you start eating again
No new habits formed
2 shakes, 1 bar, 2 fruit and 1 balanced meal
Can be too low in kcal – ensure minimum of 1200kcal

Herbalife

Pros:
None

Cons:
Watch out for products that say they make you burn fat while you sleep. Don’t let people give you pills or herbs to lose weight because they don’t work. A lot of thses herbs contain diuretics that make you lose water, not fat. There isn’t a magic bullet.
Nutritionally unbalanced
No variety in diet, boring
Expensive
Regain weight once you stop products

Some support groups and non-profit weight loss groups include TOPS – take off pounds sensibly and Overeaters Anonymous.

Eating for Energy Nutrition Consulting (private practice)

Pros:
One-on-one counselling
Confidential
Slow fat loss
Focused more on body fat %
Focus is on whole foods
Meeting minimum RNI
Activity and lifestyle are addressed and emphasized
High fibre, low in sugar and refined bread products
Focus is on consistency and balance of meals and timing
Individualized programs developed based on food preferences and nutrient requirements.
Delivered by a RDN
Knowledgeable on disease states and sport nutrition requirements
You prepare you own foods
Provides meal ideas and recipes
Sample meal plans provided, not to be followed long-term, but to be used as a guide.

Cons:
Can be expensive – but you get what you pay for
Requires self discipline and motivation – you need to be ready to commit
No group support

Watch for the Eating for Energy segment on BCTV’s Noon News Hour!