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Weight-Loss Products,
Programs, and Diets
Fact Sheet No. 9.363 Food and Nutrition Series|Health
by L. Bellows and R. Moore*
Approximately 70% of Americans over that contain the drug ephedra have been Quick Facts
20 years of age meet the criteria for being banned and are now illegal due to serious
overweight or obese. Excess body fat from an side-effects that include dizziness, increased • The most effective way to
unhealthy diet and lack of exercise can also blood pressure and heart rate, chest pain, lose weight and maintain
increase the risk for health problems such heart attack, stroke, seizure, and even death. weight-loss over time is to
as hypertension, heart disease, and diabetes. Essentially, many weight-loss products monitor calorie intake, follow
According to the USDA Dietary Guidelines contain drugs and other ingredients that a healthy balanced diet, and
for Americans, healthy keys to weight could potentially to lead to adverse side- be physically active.
management include: monitoring calorie and effects that ultimately place the consumer at
fat intake, staying active, and maintaining a risk for serious health consequences. • Effective weight-loss
healthy lifestyle. Another product intended for weight- strategies should encourage
Certain dieting and weight-loss resources loss is powdered beverage formulas or realistic goals and permanent
may include over-the-counter products, shakes- often mixed with a glass of milk and healthy changes in eating
commercial programs, and diets. Short- substituted for one or more meals. Those who habits.
term weight-loss from a low calorie intake consume these beverages may lose weight
is possible with many of these methods. initially, though it is usually regained once • Many diet products and
However, most weight-loss methods fail the beverages are discontinued. By relying on programs offer a quick
to contribute to healthy long-term weight shakes instead of whole foods, dieters follow short-term fix, but there is no
maintenance, though some may provide artificial dieting methods and avoid learning “magic bullet” for weight-loss.
helpful guidance regarding a healthy diet, how to incorporate healthy food choices • When investigating weight-
positive lifestyle changes, and physical into their lives.
activity. The following information loss products or programs
compares the strengths and weaknesses Weight-Loss Programs beware of high costs,
of several popular weight-loss products, pressure to buy special foods
programs, and diets, and also discusses Weight-loss programs are usually run or pills, and fraudulent claims.
alternatives to dieting that include healthy by a commercial business or organization
recommendations for effective weight-loss that provides weight-loss guidance. These
and long-term weight maintenance. programs may be run by a one individual, a
gym, or a nationwide service. They may also
Weight-Loss Products sell products to accompany their program
which may include exercise equipment,
Weight-loss products may be sold in workout DVDs, or food and beverage items.
prescription or over-the-counter form- and Ideally, an effective weight-loss program
may include pills, supplements, beverages, should include guidance in maintaining a
or medication. Many of these substances healthy weight after the weight-loss phase
may have serious side-effects and often is over. The program should teach skills
do not work for long-term weight-loss. that help improve dietary habits, increase
In the past decade, the Food and Drug physical activity, and help change lifestyle
Administration (FDA) has banned many habits- with an ultimate goal of long-term
weight-loss products including the appetite weight maintenance.
suppressant PPA (phenylpropanolamine Commercial weight-loss programs such
hydrochloride), which can increase the risk as Weight Watchers, Jenny Craig, NutriSystem © Colorado State University
of stroke. Additionally, over-the-counter pills and Diet Center, usually offer a 1,000 to Extension. 12/98. Revised 10/13.
1,500 calorie diet and individual or group www.ext.colostate.edu
* counseling. Though many individuals find
L. Bellows, Colorado State University Extension food and long-term success with these programs,
nutrition specialist and assistant professor; R. Moore,
graduate student. 10/2013 some participants still struggle with healthy
weight-maintenance. In the past, the • It is considered safe, and provides all represents about 60% of the body’s daily
Federal Trade Commission (FTC) has of the recommended daily allowances energy needs. Approximately 30% of
brought action against some of these (RDAs) for vitamins, minerals, and the body’s daily energy needs is used
companies, challenging their weight loss macronutrients. for movement, and can include simple
and maintenance claims. • It does not advise consuming less tasks such as walking to get the mail,
Refer to a medical professional for than 1,200 calories per day. Consult folding laundry, or washing the dishes.
recommendations concerning weight loss a medical professional who can The remaining 10% of the body’s energy
programs available in your community. recommend an individualized daily requirement is used to digest food and
calorie intake safe for weight loss. absorb the nutrients from food. To
Weight-Loss Diets • Slow, steady weight loss is emphasized, estimate your daily calorie requirements,
approximately 1-2 pounds weight loss visit the website ChooseMyPlate.
The term “diet” simply refers to food per week. To maintain weight, the number of
and drink that is regularly provided or • There is no list of forbidden, or calories consumed must equal the number
consumed. However, it can also refer to “bad” foods. of calories the body burns. For those trying
eating or drinking sparingly or according • Hunger is minimized. to lose weight, the number of calories
to a prescribed set of rules. A diet may • Weight maintenance guidelines and a consumed must be fewer than the number
be considered healthy or unhealthy, follow-up program are provided. burned each day. The most effective way
often depending on individual needs. An • Balanced food choices from all to accomplish weight-loss is to cut back on
unhealthy diet is often referred to as a fad food groups are emphasized, as calories by decreasing food intake, while
diet, which is designed to help one lose well as sensible portion sizes and increasing physical activity.
weight and is temporarily popular. The physical activity.
decision to follow a fad diet is often made • There is no promotion of specially Foods to Increase
without the support or recommendation formulated foods or vitamin An important component of successful
of a medical professional, and considered supplements, especially if they are not weight-loss and weight maintenance is
an unhealthy practice. An example of a cost-effective and not practical for long- including fruits and vegetables, whole-
fad diet might include recommendations term use. grains, and fat-free dairy products, for a
that severely restrict calories or even entire • Information concerning the costs healthful diet.
food groups in an unhealthy way. Cleanses, for membership, weekly fees, and • Fruits and vegetables, especially those
juice diets, and detoxification diets are all counseling, is provided. that are bright in color (dark green or
examples of fad diets. Although many fad • Those running the program have red and orange), provide important
diets promise quick weight loss, most are the proper credentials (Registered antioxidants that may play a vital role
not recommended for long-term use and Dietitians, Medical Doctors, or other in disease prevention. Fruits and
do not support a healthful and balanced nutrition and exercise professionals). vegetables are also naturally low in
diet. Though many individuals may lose • Information regarding the health risks calories, which help in weight-loss
weight initially, it is often easily regained. At and program side-effects is provided. and weight-maintenance. For more
two-year follow-ups, research demonstrates • Establishing lifelong healthy habits information, see fact sheet
a very low success rate for many of these is emphasized. Dietary Fiber.
diets. In fact, only 5% of the individuals • The program fits into one’s lifestyle. • Whole-grains are also an important
who go on a diet each year keep off the component of a healthy diet, and
weight that they lose. Strategies for Effective contain high levels of important
In contrast, highly effective weight-loss Weight-Loss and Health nutrients as well as dietary fiber.
techniques involve following a healthy • Low-fat or fat-free dairy products such
eating pattern or lifestyle, with a goal of Weigh Maintenance as milk, yogurt, and cheese, will provide
long-term weight maintenance and lowered adequate nutrients along with less
risk for chronic disease. For example, a Balance Caloric Intake with calories from fat.
healthy eating pattern known as the DASH Energy Expenditure
Eating Plan (similar to the 2010 Dietary Calorie requirements vary from person Foods to Decrease
Recommendations for Americans) does to person. Factors such as age, gender, An important component of successful
not involve calorie restriction. Instead, body size and composition, physical weight-loss and weight maintenance is
it encourages the consumption of fruits, condition, and activity level, all play a including fruits and vegetables, whole-
vegetables, whole-grains, low-fat dairy role in determining individual caloric grains, and fat-free dairy products, for a
products, and lean meat. requirements. healthful diet.
Tips for Choosing a Weight-Loss The number of calories required by • Fat contains 9 calories per gram, which
Product, Program, or Diet one’s body throughout the day to perform is more than twice the calories of
Not all weight-loss products, programs, involuntary, vital tasks such as breathing, protein and carbohydrates (4 calories
and diets are harmful or unhealthy. Before producing body heat, maintaining heart per gram each). Limiting one’s fat intake
investing in any of these items or services, function, and sending messages to and will not only lower overall dietary fat
ensure that the following criteria are met: from the brain, is called the basal metabolic and calories, but also reduce a critical
rate or BMR. A person’s BMR actually risk factor for cardiovascular disease.
A healthy goal for fat intake includes Find an activity that is enjoyable. If recommendations for what one should
obtaining 20-35% or less of total calories additional health problems also accompany or shouldn’t eat are not provided.
from dietary fat (specifically receiving overweight or obesity, consult with a • Comments: Appropriate for any
less than 10% of calories from saturated medical professional before beginning an individual looking to lose weight.
fat, and eliminate trans-fat completely). exercise program. Start slowly, and then Focuses on the tools needed to change
For more information on dietary fat, work up to at least three to five 30 minute thinking patterns and maintain a
Dietary Fat and Cholesterol. sessions of moderate exercise per week, or healthy weight throughout life.
• Lowering sodium intake to less than three to five 15 minute sessions of vigorous Eat to Live: The Amazing Nutrient-
2,300 milligrams, (less than 1,500 exercise per week. Strengthening exercises Rich Program for Fast and Sustained
milligrams for older adults, African such as sit-ups or weight lifting should also Weight Loss
Americans, or those with health be incorporated two days per week. 2011—Joel Fuhrman, M.D.
conditions that increase risk for high • Characteristics: Encourages nutrient
blood pressure), is also an important Examples of Popular Diet dense foods and consuming foods with
component of a healthful diet. Foods Books a higher ratio of nutrients to calories.
high in sodium are often processed, pre- Two stages: a “6 week plan” with specific
packaged, and may have more calories Dr. Atkins’ New Diet Revolution guidelines for foods to consume, and
from added fats and refined sugar. For 2009—Robert C. Atkins, M.D. Additional a “life plan” slightly less structured
more information on sodium, see fact books: Atkins for Life focusing on maintaining the diet over
sheet Sodium and the Diet. • Characteristics: High protein, high fat, time.
• Products with added sugar include and very low carbohydrate. Claims to • Strengths: Focuses on health rather
sugar-sweetened beverages (such as help those with food intolerances or than weight loss in order to maintain
soda, sports drinks, and energy drinks), allergies, heart disease, diabetes, and long-term health.
and items such as cookies, pastries, yeast infections. Megavitamin/mineral • Weaknesses: The “6 week plan” is
ice-cream, and candy. These products supplements recommended daily. restrictive- eliminating all dairy and
are often highly processed and contain • Strengths: Weight loss will likely result animal products, and no in-between
empty calories (foods that contain due to the low calorie eating plan. meal snacking. Physical activity is
calories of little nutritional value). For Triglyceride levels may decrease due to not addressed.
more information on added sugars, see limited carbohydrate intake. High fat • Comments: Weight loss will result,
fact sheet Sugar and Sweeteners. intake provides satiety for a long period mostly due to decreased calorie
Strategies to Change Eating of time. consumption. Whole food groups
Behaviors • Weaknesses: It is nutritionally are eliminated, and may result in
The following behavior change unbalanced, restrictive, and allows inadequate nutrient intake.
techniques can help alter poor eating habits: no bread, pasta, or cereal, and The GenoType Diet: Change Your
• Record unhealthy eating habits in order extremely low in fruits and vegetables. Genetic Destiny
to identify places, emotions, or activities Ketoacidosis (the breakdown of fat and 2007—Peter D’Adamo with Catherine
that may lead to inappropriate eating. protein) is encouraged, which may be Whitney
• To change unhealthy habits, make harmful for some individuals. • Characteristics: Specific dietary and
simple changes such as eating meals • Comments: Does not teach good exercise recommendations are followed
away from the television or computer. eating habits, and may be potentially according to one’s “GenoType.” Diet
When feeling stressed, choose to go for dangerous. Claims are not nutritionally based on the science of epigenetics (the
a walk or call a friend instead of eating sound and not intended for interaction between one’s genetics and
unhealthy foods. maintenance of weight loss. Initial environment).
• Pay attention to portion size when weight loss is mostly water weight. • Strengths: Personalized diet, and
cutting back on the number of calories The Beck Diet Solution: Train your brain includes exercises. Provides information
consumed. Choosing sensible portions to think like a thin person on serving size and portion sizes. Diet is
is an important factor in controlling 2007—Judith S. Beck balanced and full of variety.
calorie intake and managing weight. • Characteristics: Six week plan based • Weaknesses: The long term
Physical Activity on behavior change through cognitive effectiveness of this diet is largely
therapy. Does not include a diet plan, unknown. Preparing meals may be
Those who alter their eating habits though a healthy diet and consult with a difficult, especially if each family
and stay physically active are the most dietitian is encouraged. member belongs to a different
successful at losing weight and maintaining • Strengths: It is realistic, and does not “GenoType.”
weight-loss. Physical activity burns calories, expect behavior change overnight. • Comments: Easy to follow, and brings
raises metabolism, and helps with body Provides skills to successfully change self-awareness of food consumed.
fat loss. Staying active also promotes a thoughts and behaviors regarding food. Supplements and other products sold by
sense of well-being, reduces stress, and • Weaknesses: A significant time this author should be used with caution.
has beneficial effects on HDL “good” commitment, and a diet plan or
cholesterol.
The New Abs Diet- The 6 Week Plan to • Weaknesses: None. Eat This Not That: Thousands of Simple
Flatten Your Stomach and Keep You Lean • Comments: Provides healthy weight Food Swaps That Can Save You 10, 20, 30
for Life loss with low calorie but nutrient-dense Pounds-or More!
2010—David Zinczenko with Ted Spiker foods. Discusses the importance of 2007—David Zinczencko with Matt
• Characteristics: Three meals and 3 exercise. Goulding
snacks evenly spaced throughout the South Beach Diet • Characteristics: A guide to making
day, planned around the “Abs Diet 2005—Arthur Agatston, M.D more healthful food choices when
Power 12 Food Groups” (nuts, beans, • Characteristics: Based on glycemic dining out at restaurants.
eggs, lean meats, whole-grains, and index, promotes switching to “good • Strengths: The guide is easy to use
berries). Refined carbohydrates are carbs” to control cravings and prevent and simple. It helps one make more
limited as well as alcoholic beverages. insulin resistance. Recommends “good healthful choices when dining out, and
• Strengths: Weight-loss results are likely fats” for heart disease prevention and to exposes drawbacks to meals that may
because the plan is flexible with no control hunger pangs. seem healthful (i.e. high fat fish filet at
severe restrictions, and little extreme • Strengths: Emphasizes whole-grains, Burger King, or high sodium salmon
or controversial components. Recipes, legumes, low-fat dairy, vegetables, and teriyaki at Macaroni Grill). It is easy to
a nutrition guide, and an exercise heart-healthy fats. carry around for quick reference.
program, are included. • Weaknesses: Unnecessarily restricts • Weaknesses: Some suggestions may be
• Weaknesses: No significant weaknesses, “high glycemic index” fruits and confusing or contradictory for many
though both authors lack formal vegetables such as carrots, bananas, readers.
expertise in nutrition. pineapple, and other fruits. Difficult to • Comments: Though cooking meals at
• Comments: Realistic and practical for maintain long term. home is almost always more healthful
the average individual. Recommended • Comments: Diet is low in calories, than eating out, this guide serves as a
foods are easy to find and affordable. which is most likely responsible for helpful resource for making healthy
Short-term and long-term weight loss weight-loss. Diet plan dichotomizes choices when dining out .
is likely. foods into “good” and “bad.”
The Paleo Diet Common Weight-Loss
2010—Loren Cordain, Ph.D YOU: On A Diet-The Owner’s Manual for Programs
• Characteristics: Ancestral dietary Waist Management
pattern (2.5 million years ago), believed 2009—Mehmet C. Oz M.D. and Michael F. Diet Center (www.dietcenter.com)
to reduce the risk for chronic disease Roizen M.D. • Characteristics: Regular weigh-ins and
and lead to weight loss. Includes • Characteristics: Focuses on controlling individual counseling. Multiple diet
unlimited lean meats, fish, fruits, and waistline, rather than weight. Claims plans available, catered to both women
non-starchy vegetables. Avoid cereals, the relationship between chemicals and and men.
legumes, dairy products, and processed hormones that influence hunger, and • Strengths: Encourages exercise. Strong
foods. those signaling satiety, are the keys to support in psychological aspects of
• Strengths: Recommends high intake of ending yo-yo dieting. Lists foods and weight-loss.
fruit and vegetables and reduced intake supplements that fight fat, decrease • Weaknesses: Heavy reliance on
of saturated fat. Suggests eating fewer appetite, and combat inflammation. supplements.
processed foods. Also discusses current options for drugs • Comments: No contract required.
• Weaknesses: Promotes avoidance of and weight-loss surgery. Provides an in-person or online
cereals, legumes, and dairy products, • Strengths: Makes no ‘magic bullet’ program option.
which may lead to inadequacy of claims. Focuses on proper food choices,
important vitamins, minerals, and food portion control, and exercise. Jenny Craig Weight Loss Clinic (www.
constituents. • Weaknesses: Some question about jennycraig.com)
• Comments: Not a realistic approach factual accuracy (i.e. female body • Characteristics: Weekly classes and
for many, from a nutritional and produces progestin). Some advice is not individual counseling sessions are
environmental standpoint. necessarily supported by peer reviewed available. Both pre-portioned foods
research (i.e. eating at night makes you and grocery store foods are used in
The Sonoma Diet fat). Some readers are turned off by the program. Lifestyle management,
2005—Dr. Connie Guttersen, R.D., Ph.D “dumbed down” language and “childish” motivation, and nutritional information,
• Characteristics: Three stages, or cartoons used throughout the book. are also provided.
“waves,” with certain foods and portion • Comments: A popular diet book, • Strengths: Emphasizes behavior
sizes that should be consumed for each partly due to the author’s high profile education and practical eating skills.
“wave.” in the media. Most advice is sound, but Expected weight loss 1 to 2 lbs/week.
• Strengths: Emphasizes whole grains, exercise and menu recommendations Exercise is encouraged.
vegetables, nutrient dense foods, and may be unrealistic for most readers. • Weaknesses: The food sold by Jenny
low sugar diet. Permanent weight Craig can be expensive (though grocery
loss is emphasized through behavior
modification.
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