What diet gives the best result?

Editor's note: This news story appeared in a special section that printed on Jan. 25, 2019. People can purchase the section, contained in that day's newspaper, by visiting the Register, 314 W. Market St., Sandusky.SANDUSKY — In the vast world of weight loss, it's easy to get overwhelmed with options.There have been countless fad diets, many of which boast extreme results. Additionally, there are many popular dietary programs, designed to assist in long term weight management. In more recent years, there has also been a rise of nutritional health and wellness companies.While there is more common knowledge on how the human body works, in relation to nutritional needs and weight gain or loss, it can still be hard to determine the best route to take."Everyone's diet is different because every diet should be looked at as an individualized approach. There are many, many factors that play a role in someone's diet," said Bethany Opfer MS, RDN, LDN, who is a registered dietitian nutritionist.So what are some options? Some of the most popular fad diets include:• The Atkins diet: A multi-phase eating plan that begins by restricting the intake of carbohydrates while emphasizing protein and fat. As the diet progresses, protein consumption increases and carbs are slowly reintroduced. • The Keto diet: Very similar to the Atkins diet plan, the Keto diet is one that also highly restricts carbohydrate consumption. The main difference is with the latter, your body must remain in ketosis the entire diet, which forces the body to use it's stored fat as fuel. This diet is said to assist in instant weight loss and body transformation.• The paleo diet: The paleo diet is a restrictive plan focuses on eliminating types of food, rather the amounts of specific nutrients in them. On this diet, foods such as grains, legumes, dairy, processed sugar and potatoes should be avoided, while the consumption of meats, firsh, fruits, vegetables and nuts are necessary, with emphasis on water consumption. The belief is if humans returned to a more primal way of eating, we would weigh less and be healthier."Outside of medical necessity, most fad diets are restrictive and cannot be achieved long term. I don't recommend fad dieting for those who are looking to be healthier, lose weight, improve nutrition-specific labs or just to feel better," Opfer said. "There are also a lot of health concerns with extreme dieting or omitting entire food groups or just significantly restricting intake."In regards to more extensive diet programs available, the market is dominated by:— Nutrisystem: a meal planned program that requires minimal effort. Instead of buying specific foods with the purpose of counting calories or cutting carbs, those utilizing the program simply have to eat proper portions of the provided meals and avoid eating anything else or consuming sugary beverages. — Jenny Craig: provides pre-packaged meals, intended to help control portion size and calorie intake. Unlike other programs, it doesn't forbid the consumption of other foods and attests that occasional "splurges" can have benefits. The program also comes with an exercise plan.— Weight Watchers: uses a point system to help people lose weight. Each food has a point value, the healthiest of which have none. If you stay within your targeted point range, you can indulge in treat-like food. Exercise is also encouraged with a reward-like point system in this program."I support dietary programs that don't market fad dieting. Some people join programs for support, accountability and resources. I will support that, but always in a healthy way," Opfer said. "I always ask the question of sustainability. Our eating habits are not simple. They are dictated by several factors: availability, skill and nutrition-related knowledge, support, finances, religion and/or beliefs, convenience and time."As far as nutrition companies, the most mainstream and well known are:— Herbalife: a company that specializes in nutritional products and programs while promoting healthy lifestyle changes. The most popular product is their meal-replacement shakes, which help people lose weight by reducing calorie intake and boosting metabolism. Herbalife also utilizes a community support approach, with nutrition clubs, coaching, and encouraging physical fitness.— ItWorks: Although nutrition is only a fraction of the company's offering, ItWorks has a line of weight loss products that can be used individually or combined with one another. Many who use ItWorks for weight loss also utilize their popular Body Wraps, marketed to help tone and tighten skin.— BeachBody: The mantra behind BeachBody is fitness, nutrition and support, all of which is offered by the company through a variety of programs, products and services. In addition to their nutrition shakes and supplements, they have meal plans and cookbooks, and a series of fitness videos such as P90x and Insanity available."I tend to stay away from nutrition companies that promise "weight loss" or companies that make medical claims. I encourage all of my clients to understand what they are putting into their body, what ingredients are being used, how this product is being processed, what is the product intended for, etc.," Opfer said. "I always encourage real food first, high-quality supplements second."Other tips Opfer feels beneficial to a weight loss journey include:• have a good support system around you• find a workout buddy• exercise because you enjoy how it makes you feel, not because you feel forced to• prioritize your sleep• find ways to manage your stressEditor's note: In addition to working as a Registered Dietician at NOMS Healthcare, Bethany Opfer, MS, RDN, LDN is the author of a nutrition and food blog. See more at bethandfood.com. You can also follow her on Instagram using the handle @bethandfood.Opfer