All about diet - pros and cons of different diets

Why is January always the most miserable month of the year? It could have something to do with the biting cold winds, the lack of daylight or the fact that there's no fun on the horizon until Valentine's Day. Or could it be that most people start the New Year carrying a few pounds (or more) of weight they didn't have at the beginning of December?

We've all done it. But the question is, what are you going to do about it this year? Could it be time you gave that detox diet plan a go, or will you try something less scary and join a weight-loss club where you'll be subjected to weekly weight-ins (did we say less scary?).

Before you throw out your frying pan and invest in a new-fangled body fat ratio monitor (weighing scales are so last century, you know), read on to discover the various pros and cons of some the most popular diets that - should you choose wisely - could help you get back into your favourite jeans by the spring.

Atkins

If you haven't heard of the Atkins diet, you've probably never had to go on a diet, such is the success of this high-protein, low-carb eating plan. Dr Atkins wrote his first diet book in the 1970s, but his ideas on controlling carbohydrate intake became incredibly popular years later. A new version of his diet, called The New Atkins, has a new emphasis on wholesome foods and portion control.

Pros The success of the Atkins diet was down to one significant fact: it really does work. Many people who tried it found the weight dropping off.

Cons The original Atkins banned all starchy vegetables, fruits, grains and bread for the first two weeks, which many nutritionists claimed was an unhealthy way to eat. Many have criticised the original diet because it encourages eating high levels of saturated fat (animal fat), which experts believe is bad for the heart. The New Atkins diet, however, addresses many of those criticisms.

Detox

There are lots of different types of detox diets to choose from - some healthier than others. But the main aim is to detoxify the body by feeding it simple, pure foods. The detoxification process, claim those who recommend detox diets, also boosts health and resistance to illness. Usually a detox diet lasts from a couple of days to a week (sometimes longer) - in other words, it's not meant to be a long-term eating plan. Typically a detox diet starts with a one-day fruit and juice fast, after which you gradually introduce vegetables, low-fat dairy foods and wholemeal bread.

Pros If you want to shift weight fast, this could be the diet for you, especially if you've overdone it at Christmas. But if you have any health problems whatsoever, don't attempt it without your doctor's consent.

Cons Many critics say detox diets are far too harsh, and may even damage your health. Plus much of the weight you'll lose will come from water rather than fat, which means you could put it all back on again the minute you start eating normally.

Low GI

GI stands for glycaemic index, which rates foods according to how quickly their sugars are released into the bloodstream. So if a food has a high GI rating, for instance, it's not good for keeping your blood sugar levels balanced (which many experts believe is the key to successful dieting). Many diets use the GI system, including the Zone and South Beach diets.

Pros Low GI diets are generally considered to be healthy and are particularly good for diabetics, as the aim is to eat foods that help keep your blood sugar levels stable. Carbs aren't banned, as long as they're low-GI carbs.

Cons The glycaemic index is far from foolproof. For instance, carrots have a high GI rating, but you'd have to eat an awful lot of them before they'd have a significant effect on your blood sugar levels.

Rosemary Conley

Rosemary Conley published her book of the Hip and Thigh Diet back in 1988 and it has been hugely popular ever since. Essentially it's a very low fat, low calories diet, with all foods such as nuts, seeds, oils, full-fat dairy, butter and spreads banned. The latest version is the Amazing Inch Loss Plan, which is based on the GI version of the Hip and Thigh Diet.

Pros Different ways to follow the diet include joining a Rosemary Conley slimming group, following the diet online or at home (with a members' pack). There's even a programme for children called Kids 2 (classes only). If you're a vegetarian, there's a version of the diet you can follow online too.

Cons Many nutritionists claim the diet is too low in healthy fats, especially omega-3 fatty acids, which are thought to be important for health.

Slimming World

The Slimming World diet is based on what it calls Food Optimising, the basic premise of the diet being that there are Green and Original eating plans - both of which have a list of free foods (including most fruits, vegetables and other low-calorie foods) that you can eat without restriction, plus 'healthy extras'. Everything else is given a SYN value. The latest version of the diet claims to be even easier to follow than before, with lots more free foods.

Pros You can either join a weekly Slimming World group or, if you prefer, sign up for online membership of the bodyOptimise service. And if you're wary of going on a diet because you fear you'll be hungry all the time, lots of free foods mean you're not restricted to a certain number of calories.

Cons There may not be any calorie or points counting, but with all those different types of foods (Green, Original, free, SYNs etc) it sounds very confusing in the beginning.

Weight Watchers

Weight Watchers launched its original diet, based on the Points system, back in 1995, but since then it has radically overhauled its principles and introduced a new diet, called the ProPoints plan. The new diet is still based on Points (typically around 29 per day plus 49 weekly Points for treats), and encourages you to eat lots of lean proteins, fruit, vegetables and wholemeal bread.

Pros According to WeightWatchers, most people lose up to 10lb in the first month when they stick to the ProPoints plan. Plus you don't have to go to weekly meetings and weigh-ins, you can also follow the diet online.

Cons The original Points system took a bit of getting used to, but now you have to learn the ProPoints values of foods too, which for some people can be confusing.

Pharmacy weight loss

Before you even consider following any diet plan, ask your pharmacist for advice. Many pharmacies these days offer weight management services - which can be anything from advice on healthy eating and weight management products to one-to-one sessions where you'll receive a personalised diet plan and your weight and body mass index will be checked on a weekly basis.

So if you need a helping hand - as well as advice that's based on sound healthy eating principles, not diet fads - ask at your local pharmacy.

To find your nearest participating pharmacy, visit www.allabouthealth.org.uk