High and Low Ranked Diets

The intermittent fasting diet claims to help people lose weight and decreased inflammation within 8 weeks by cutting calories by 20% every other day. The cost of groceries could in fact go down because you are eating less food. Because the client has to skip meals a few days a week and rely on liquids to feel full, the level of effort for this diet is hard. You have to make sure your diet is completely balanced, however there are no dietary limitations, you can eat whatever you choose as long as it is within calorie limits. During intermediate fasting, if the client chooses to fast every other day, they must eat no more than 500 calories. They also have the option to do “the 5:2 fast diet which involves eating 5 days a week and fasting the other 2 days, when women can get no more than 500 calories and men no more than 600.

That’s a quarter of the amount you likely eat on the days when you don’t fast” (Leicht). There are many books and websites you can use to find plenty of information on intermittent fasting, however there is no specific destination for medical support. The amount of exercise the client does is up to the, however most people have more energy on the days that they are not fasting. Most people are still able to maintain muscle mass while intermittent fasting. There are no inclusions or exclusions of a behavioral modification program. The probability of being a “life-long” diet plan is high because of the amount of control the client has with the food that they are eating and amount of exercise they can do. There are no limitations so the client will be able to customize the plan to their specific needs. “Some research shows that this type of diet may curb symptoms of asthma and improve cholesterol levels, which could make heart disease likely. Also, some studies, but not all, show improvement in the body’s use of insulin” (Leicht).

The Mediterranean diet claims it is more of a lifestyle change where there is no single diet plan but in general you would be eating “lots of fruits and vegetables, beans and nuts, healthy grains, fish, olive oil, small amounts of meat and dairy, and red wine” (Robinson) The cost solely depends on how much food you eat, there are no prepackaged or required meals. The level of effort is low to medium for the Mediterranean diet. You can simplify this diet by planning out your meals in advanced and keeping staple food products on hand. This lifestyle is very easy to accommodate for people with dietary restrictions and preferences. It is vegan and vegetarian friendly, just omit the dairy and meat as needed. You can rely on herbs and spices if you are on a low sodium diet and the diet is also low in saturated fat. Medical supervision and support is not necessary, however there are many Facebook groups you can join to interact with people who have the same interest as you. Normal physical exercise daily is a part of this lifestyle. There is not inclusion or exclusion of a behavioral modification program. The probability of this being a “life-long” diet plan is very high. Research has found that the Mediterranean diet is the best prescription for a long term, healthy life. This diet scores big for heart health and longevity. Studies suggest it may make you less likely to get heart disease, lower your blood pressure and cholesterol, help you manage diabetes, and help you avoid certain cancers and chronic diseases”(Robinson).

The Martha’s Vineyard Diet Detox promises its clients that if they are on this diet they will lose 21 pounds in 21 days, or a pound a day, while also ridding their bodies of toxins. The diet was created by Roni DeLuz who is also a registered nurse and naturopathic doctor. She recommends that during this diet you perform a “21-day detox each year, a 7-day detox each season, and a weekend detox every week” (Redfearn). If you want to follow this diet precisely, including all of the recommended supplements, DeLuz sells a kit for $200. This price does not include the food that you must purchase. The level of effort to continue this diet is high. There are many limits on what you can and cannot eat. The client must juice or make soups which means they must always keep an adequate amount of fruits and vegetables on hand. While on this diet you are consuming liquids only. During a typical day, the client will consume nothing but water, herbal tea, vegetable soup, berry drinks and green vegetable drinks. DeLuz makes it clear that “anything that has to be chewed, processed food, meat, cow’s milk, alcohol, salt, or coffee” is not allowed (Redfearn). This diet is not recommended by doctors because there are no known health benefits to the techniques that DeLuz recommends in her book such as not chewing, laxatives, and coffee enemas.

It is recommended that while on this diet, you do specific exercise including using a Chi machine or trampoline to drain lymphatic fluids. In addition, light exercise such as yoga, walking, and stretching is recommended but not necessary. The probability of the Martha’s Vineyard being a “life-long” diet plan is very unlikely because it is not a realistic and enjoyable diet. The client has to consistently take supplements, do enemas, and rarely is eating food but rather drinking juices. It takes a lot of discipline which most people simply do not have. Lastly, once the goal of losing the 21 pounds is reached, many people will quit the diet and possibly even regain the weight back because they went back to their old diet. There is no scientific research that supports efficacy and safety of this diet plan. Because of the lack of foods the client is eating, there is a possibility of headaches and fatigue. The client will most likely lose weight on this diet, but it will mostly be water and muscle. If you want to lose fat, this diet will not be successful at all. Dr. Michael Smith says “your metabolism will also likely plummet, making it even harder for you to burn calories throughout the day. Any diet that promises you’ll lose a pound a day is not a healthy approach and not one you’re likely to stick with. You'll likely regain the weight after you go back to eating normally” (Redfearn).

The cookie diet, also known as the Hollywood cookie diet or the Smart for Life cookie diet, claims that you will lose a ton of weight by eating cookies instead of meals. The client should replace breakfast and lunch with cookies and then eat a sensible dinner. The cost of this diet is not very budget friendly. A two week supply of cookies for the Smart for Life plan is $75 while the two week supply of cookies for the Hollywood diet is $65. The level of effort for this diet is medium. Buying and preparing breakfast and lunch will be very easy because they are prepackaged cookies. The client may feel limited or dissatisfied after eating only a cookie. Basically all foods are omitted except for cookies. This diet does not advise any certain amount of exercise, and solely relies on the diet. The Hollywood cookie diet does have a free hotline that you can call for diet advice. Also, in certain states, the Smart for Life cookie diet has an advice hotline and an in person fat and weight assessment program. The probability of the cookie diet being a “life-long” diet plan is very unlikely. The client will most likely get very bored because of the lack of variety in the diet, which will make it hard to sustain. Also the lack of an exercise plan will also hinder this diet. You can lose weight on this diet because of the lack of calorie intake, however it will be short term. If you have diabetes, this diet would not the best option because of the increase in sugar.