Paleo diet

The paleo diet, also known as the caveman diet, was Google’s most searched-for weight loss method in 2013. The diet consists of foods that can be hunted and fished – such as meat and seafood – and foods that can be gathered – such as eggs, nuts, seeds, fruits, vegetables, herbs and spices. It’s a regime based on the supposed eating habits of our hunter-gatherer ancestors during the paleolithic era before the development of agriculture some 10,000 years ago. That means cereal grains including wheat, dairy, refined sugar, potatoes, salt – as well as anything processed – are strictly off the menu. There is no official "paleo diet" but it is generally seen as a low-carb, high-protein diet with some variations on carbohydrate and meat intake. Advocates say the paleo diet is a long-term healthy eating plan that can help you lose weight and reduce your risk of diabetes, heart disease, cancer and other health problems. Most studies on the paleo-type diet are small and more long-term research is needed to show conclusively whether or not it is as effective as some people claim. One 2008 study suggested that the paleo diet “could help reduce the risk of heart disease”. However, several limitations in the study meant it was not possible to say whether the paleo diet was any more effective than any other low-calorie diets.

Pros:

The paleo diet encourages you to eat less processed food and more fruit and vegetables. Reducing your consumption of high-calorie foods will reduce your calorie intake and help you to lose weight. The diet is simple and doesn’t involve calorie-counting. Some plans go by the “80/20” rule whereby you’ll get 99% of the benefits of the paleo diet if you adhere to it 80% of the time. This flexibility can make the diet easier to stick to so you are more likely to be successful.

Cons:

There are no accurate records of the diet of our Stone Age ancestors so the paleo diet is largely based on an educated guess and its health claims lack scientific evidence. Most versions of the diet encourage large amounts of meat, which runs counter to current health advice on meat consumption. Many versions ban dairy products and whole grains, which form part of a healthy balanced diet. Like all high-protein diets, the paleo can be expensive depending on your choice of meat cuts. It's impossible to follow without eating meat, seafood or eggs so it’s not one for vegetarians!

BDA verdict:

Most versions of the paleo diet exclude key food groups, raising the potential for nutritional deficiencies unless careful substitutions are made, and dietary supplements may be necessary. The diet has some positive aspects, so an adapted version that doesn't ban any food groups such as whole grains, dairy and legumes would be a better choice. The diet lacks variety so there’s a risk you’ll get bored quickly and give up. If you want to copy Paleolithic man, you’re better off mimicking his activity levels rather than his alleged diet.

1.    Atkins diet

The Atkins diet is a low-carb, high-protein weight loss programme. You start with a low-carb diet designed for rapid weight loss. This lasts at least two weeks depending on your weight loss goal. During this phase, you’re on a protein, fat and very low-carb diet, including meat, seafood, eggs, cheese, some veg, butter and oils. In contrast to the Dukan diet, Atkins allows unlimited fat and some veg, such as peppers, cucumber and iceberg lettuce, during phase one. During the next three phases, the weight loss is likely to be more gradual, and regular exercise is encouraged. More carbs, fruit and veg are introduced to your diet with the aim of working out what your ideal carb intake is to maintain a healthy weight for life. Phase one is designed to help you lose up to 15lb in two weeks, reducing to 2lb to 3lb during phase two.

Pros:

You can lose weight very quickly, which can be motivating. The diet also encourages people to cut out most processed carbs and alcohol. With its diet of red meat, butter, cream, cheese and mayonnaise, it’s one of the few diets out there that appeals to men.

Cons:

Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting out carbs and fibre. The high intake of saturated fat may increase your risk of heart disease and there are concerns that a lack of fruit, veg and dairy products and a high protein intake may affect bone and kidney health in the long term.

BDA verdict:

Rapid weight loss can be motivating but it is unsustainable. The Atkins diet isn’t nutritionally balanced. By limiting fruit and veg it contradicts all the advice on healthy eating that we have tried so hard to pass on to people. The meal choices are limited so there’s a risk many people will get bored quickly and drop out or take a "pick and mix" approach.