Fad/Commercial Diet Critique
Michelle Eckler
Nutrition II (NUTR 141)
April 17th, 2012
Table of Contents:
The Master Cleanse Diet __________ Pages 1-4
The Cabbage Soup Diet ___________ Pages 5-8
Jenny Craig ___________________ Pages 9-12
The Zone Diet ________________ Pages 13-16
Comparison Table _____________ Pages 17-20
References ___________________ Pages 21-22
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2 a. What are the promised outcomes?(how much, how fast)
The Master Cleanse promises to eliminate toxins from the body, provide fast weight loss,
increase energy, reduce swelling and pain, improve hair and skin, and do various other things.
b. Nutritional Breakdown of the plan (Carbs, fat, proteins, calories per day, etc.)
The Master Cleanse is a restricted calorie diet. The Ease in and Ease Out phases only
provide some carbohydrates from fruits and vegetables. For the lemonade portion, 8 ounces of
lemonade provides 118 calories (110 from the maple syrup and 8 from the lemon juice). The
recommended number of glasses a day is eight which equals roughly 944 calories. Maple syrup
has no fat and is primarily carbohydrates while lemon juice provides a scant amount of carbs and
no fat. Both maple syrup and lemon juice provide no protein. Some vitamin C is provided by the
lemon juice while maple syrup provides little amounts of some vitamins and minerals.
c. Is there a list of “good” and “bad” foods? If so, what are “good foods” and what are “bad”
foods?
. The first day of the Master Cleanse allows for mainly vegetables and fruits. Meat and
dairy are not allowed. Day two is the “Juicing, blending, soups, and broths” day. On this day you
consume mainly liquid things that are vegetarian and organic to help your body prepare for the
upcoming liquid diet. On day three of the Ease In phase only fresh orange juice is only allowed.
During the second phase of the Master Cleanse, the Lemonade Diet portion, the only
“good” food is a “lemonade” mixture made of fresh lemon juice, maple syrup (Grade B maple is
the best to use), cayenne pepper, and fresh water. Cayenne pepper is important because it raises
your metabolism, increases circulation, among other things.
d. Does this plan require a supplement or over-the-counter weight-loss product? If so, what is the
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supplement and what is its purpose?
The Master Cleanse doesn’t require any supplements, but it does highly recommend daily
salt water flushes and the use of laxatives. The salt water flush is best do in the a.m. on an empty
stomach. It’s made by mixing 2 teaspoons of sea salt and a quart of warm water. The flush
causes you to have 3-7 bowel movements. It is recommended you take around 4 laxative tablets
daily. The objective of the salt water flush and the laxatives is to help cleanse your intestines.
e. How much does the plan cost to follow?
In general, the Master Cleanse is not a very expensive diet because it has few ingredients.
The Master Cleanse 10 Day Kit, which includes 64 oz. of maple syrup, cayenne pepper for 100+
drinks, non-iodized sea salt for 28 days, 16 nights worth of herbal laxative tea, and around 10
days worth of herbal mint tea, will cost around $90. However, it’s cheaper to buy your own
ingredients, but the kit does provide the convenience of buying the ingredients as a bulk package.
f. What is the time commitment, daily and long-term?
The Master Cleanse lasts 16 days. The Ease In phase lasts for three days. The Lemonade
portion lasts for ten days (it is not recommended you go longer than ten) and the Ease Out phase
last three days. Unlike the Ease In phase, the Ease Out phase can not be skipped. The Salt Water
Flush requires some daily time commitment and can take a moderate amount of time away from
your day. It is recommended that you stay in close proximity to a bathroom while doing the
flush, which is why it’s recommended that you do it first thing in the morning.
g. Does the plan involve “Special Foods?” If so, what are they?
The only “special food” on the Master Cleanse is a liquid concoction known as
“lemonade.” It consists of two tablespoons fresh lemon juice, two tablespoons maple syrup, one
3
tenth of a teaspoon of cayenne pepper, and 8 ounces fresh water.
h. Is exercise included (or recommended)? If so, what type, how often, for how long?
The Master Cleanse makes no note of exercise. Some people say they feel energized
enough to do physical activity while on the diet; however, other people often feel sluggish,
fatigued, and dizzy which prevents them from exercising while dieting. It is not recommended
that you do vigorous physical activity that raises your heart rate tremendously while on the diet.
i. Who is(are) the creator(s) and/or promoter(s) of the plan? (name, credentials, area of
expertise).
It was developed in the 1940s by Stanley Burroughs. He is the author of The Master
Cleanser and promotes alternative health practices. However, he lacks any medical credentials.
3. What do consumer reviews say and conclude about the diet?
Many people often feel sluggish, dizzy, and hungry on the diet and experience headaches,
sore throats, nausea, and constipation. Many people also suffer psychological effects such as
impatience and irritability. Consumers have had mixed conclusions, some say it worked wonders
for them while others say it was a waste of time because they gained the weight right back.
4. What do credentialed licensed health professionals say about the diet?
Nutritionists do not suggest the Master Cleanse as it is deficient in calories, vitamins,
minerals, protein, carbs, and fat. They point out that weight loss on the diet is going to be mainly
water weight and muscle. Michelle May, MD and author of I am Hungry, says the idea that our
bodies are filled with toxins creates a fear in people that make them do drastic diets like the
Master Cleanse, but in reality our bodies can naturally rid themselves of undesirable substances.
A.D.A. spokeswoman Melinda Johnson, RD, says she sees nothing positive about the diet.
4
The Master Cleanse diet is a detox diet also famously known as the Lemonade Diet. It
promises to help you lose up to twenty pounds, have more energy, and look younger while
cleansing your body. It is divided into three phases: the Ease In phase, the Lemonade Diet, and
the Ease Out phase. The Ease In phase is meant to prepare you both physically and mentally for
the upcoming liquid diet. On the fourth day you start The Lemonade diet portion of the Master
Cleanse that lasts ten days (no more is recommended). During this phase you drink a mixture
consisting of lemon juice, maple syrup, cayenne pepper, and water. It’s recommended that you
drink it whenever you are hungry, usually 6-12 glasses daily. After ten days on the lemonade
portion of the diet you move into the last 3 days of the Master Cleanse which is the Ease Out
phase. The Ease Out phase is exactly like the Ease In phase, except only in reverse. The Ease
Out phase is meant to prepare your body for the reintroduction of solid foods. Along with the
diet portion, the Master Cleanse also consists of doing daily salt water flushes and taking
laxatives daily to help with the cleansing process.
I would not recommend the Master Cleanse diet to anyone. It is a nutritionally-lacking
starvation diet. Consuming the average eight glasses of lemonade mixture will only give you a
total daily caloric intake of around 950 calories, which is only around half of what most adults
need. The restriction of calories can leave one feeling fatigued, sluggish, and dizzy. Because the
diet consists mainly of lemon juice, maple syrup, cayenne pepper, and water, it is lacking in vital
vitamins, minerals, carbohydrates, fiber, fat, and protein. Any weight loss that results from the
Master Cleanse diet is mostly going to be water weight and muscle. Because The Master Cleanse
Diet severely limits your caloric intake, your metabolic rate will decrease. As a result, once you
start eating normally again, it is likely any weight you lost while on the diet will be gained back.
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2 a .What are the promised outcomes? (how much, how fast)
The Cabbage Soup Diet claims you lose up to ten pounds in seven days.
b .Nutritional breakdown of the plan (Carbs, fats, proteins, calories per day, etc)
Calories per day on the Cabbage Soup diet is usually between 800 and 1000 calories. The
amount of carbs, fat, and protein differ on each day. For example, day one, day two, and day
three will all be about the same nutritionally wise (some carbs, very little fat and almost no
protein) because those days are mainly fruits and vegetables. Day four, which is bananas and
skim milk (plus cabbage soup like all days) will be low in fat, have some carbs from the bananas,
and have some protein from the milk. Day five and day six will be similar in nutrition because on
both days beef is allowed which will provide some fat and protein. Day seven consists of brown
rice, unsweetened fruit juice, and vegetables which means day seven will have some carbs and
vitamins from the fruit juice and vegetables, but only minimal amounts of protein and fat.
c .Is there a list of "good" and "bad" foods? If so, what are “good foods” and what are “bad”
foods?
The list of “good” and “bad” food differs on each day of the Cabbage Soup diet.
Cabbage soup is the only food that is considered a “good” food for all seven days. It consists of
green onions, green peppers, tomatoes, carrots, mushrooms, celery, cabbage, soup mix, bouillon
cubes, optional Low Sodium V8 juice, and seasonings. Salt, rice or noodles are not allowed in
the soup. Water is allowed on all days. However, you can’t add things like crystal light to it.
“Good” things to add are lemon slices, watermelon cubes, etc. The only juice allowed is 100%
unsweetened cranberry juice. Original V-8 is also allowed. No alcohol, diet, or regular soda is
allowed. If you need caffeine, black tea or coffee is permissible without added sweeteners. Dried,
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jarred fruits, and high sugar fruits are considered “bad” fruits to eat. A teaspoon of olive oil or
grated cheese in the soup (per day, not bowl) are allowed. Protein, such as egg whites, chicken
breast, or almonds, is allowed if people experience headaches or dizziness while on the diet.
Cabbage soup is to be eaten on all days. The first day fruit is allowed except bananas. On
the second day unlimited vegetables is allowed. Leafy green vegetables are the best while dry
beans, peas, and corn should be avoided. One baked potato with butter is allowed. On the third
day, unlimited fruits and vegetables are allowed. On day four, eight bananas and unlimited skim
milk is allowed. Instead of skim milk, fat-free soy milk, rice milk, or two servings of non-fat,
plain yogurt are allowed. Day five consists of eating ten to twenty ounces of beef and up to six
tomatoes. Skinless baked chicken, broiled fish, tofu or edamame can replace the beef. Day six is
similar to day five because beef is allowed in addition to all the vegetables you want. On the
seventh (the last day) brown rice, unsweetened fruit juice, and vegetables are allowed.
d .Does the plan require a supplement or over-the-counter weight-loss product? If so, what is
the supplement and what is its purpose?
Simethicone pills, like Gas-X, are recommended because of the sulfurous nature of
cabbage and some vegetables. A headache reliever and a constipation reliever may be helpful.
e .How much does the plan cost to follow?
The Cabbage Soup is a relatively low-cost diet because most of the ingredients are
inexpensive and can be purchased at almost any supermarket.
f .What is the time commitment, daily and long-term?
The Cabbage Soup diet lasts seven days. It can be repeated for another seven days, but a
break of at least two weeks between each diet is recommended. The soup takes about 2.5 hours
to
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make. Other than that, the Cabbage Soup diet doesn’t require much daily time commitment.
g .Does the plan involve “Special Foods”? If so what are they?
No, the Cabbage Soup diet doesn’t have any “special foods” besides the cabbage soup.
All the food items you need can be purchased at almost any supermarket.
h .Is exercise included (or recommended)? If so, what type, how often, for how long each
session?
The Cabbage Soup diet has no exercise recommendations. Many people on the diet
reduce their exercise load and opt for less cardio-intense exercises because of side effects of the
diet including dizziness, weakness, and low energy levels.
i .Who is(are) the creator(s) and/or promoter(s) of the plan?(name, credentials, area of expertise).
The Cabbage Soup diet has been around for decades; however, no one lays claim to
creating it. Sometimes it is referred to as the “Mayo Clinic Diet” or the “Sacred Heart Hospital
Diet”; however, it is not affiliated with either organization.
3. What do consumer reviews say and conclude about the diet?
Many Cabbage Soup dieters experienced headaches, moodiness and dizziness. Some say
they also experienced decreased concentration and creativity, discoloration around the eyes, and
low energy levels. However, many dieters concluded that the diet worked well for them.
4. What do credentialed licensed health professionals say about the diet?
Connie Diekman, Med, RD, and director of university nutrition at Washington University
in St. Louis, says that the Cabbage Soup diet is a diet that is monotonous, strongly lacking in
nutrients, and only a short-term fix. Any weight loss will probably be water weight and not fat.
The only positive she could find is that people may eat more vegetables than they usually do.
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The Cabbage Soup diet has been around for years, but no one knows who really created
it. There are many variations to the Cabbage Soup diet, but they all usually last for seven days.
It’s recommended that you take a two week break if you want to repeat the diet again once you
finish it for the first time. The Cabbage Soup Diet promises that you can lose up to ten pounds in
seven days. Cabbage soup is eaten every day on the diet, usually around two to three bowls per
day, along with one or two other main foods depending on which day of the diet you are on.
Some days allow for bananas and skim milk in addition to the soup while others only allow fruit.
Drink choices are limited to original V-8, unsweetened tea and black coffee, skim milk on one
day, and cranberry juice. Many people on the Cabbage Soup diet experience headaches,
dizziness, fatigue, and especially gas problems. Many also find it hard to accommodate while
eating out. Vegetarians are able to modify the diet to fit their lifestyle by substituting tofu or
edamame for the two days that include beef. The Cabbage Soup diet is not recommended for
anyone under 18 years of age.
I would not recommended this diet because of the low daily caloric intake. The average
daily caloric intake on the Cabbage Soup diet is usually only around 800-1000 calories, which is
below the minimum of 1200 calories that many nutritionists recommend you don’t go below.
Also, a lot of the weight that is lost on the Cabbage Soup diet is primarily water loss, not fat loss,
which means the dieter has a high chance of regaining the weight once the diet is over. I also
wouldn’t recommended this diet because of the side effects such as headaches, moodiness, and
low energy levels. The very selective range of foods on the diet make it almost impossible to get
some important vitamins, minerals, carbohydrates and protein that you need. Also, a weight loss
of ten pounds in one week is an unhealthy amount to lose in one week for most people.
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2 a. What are the promised outcomes? (how much, how fast)
The Jenny Craig Diet promises to help you to learn portion control, get you moving
more, and help you to think more positively. It also says you can lose up to two pounds a week.
b. Nutritional breakdown of the plan (Carbs, fats, proteins, calories per day, etc)
Generally, Jenny Craig meals contain 50% to 60% carbohydrates, 20% to 25% protein,
and 20% to 25% fat. Calories per day will depend on a person’s age, height, current weight,
gender, and activity level, but no one will eat fewer than 1200 calories per day on the program. A
personal consultant will help to determine how many calories a client should consume per day.
c. Is there a list of “good” and “bad” foods? If so, what are “good” and “bad” foods?
The Jenny Craig diet doesn’t exactly have any “good” or “bad” foods. Their menus are
made to model three key factors for healthy eating: balance, variety, and moderation. There are
no “bad” foods on the Jenny Craig diet because moderation is stressed. Dieters on the Jenny
Craig diet can enjoy their favorite foods such as cookies, meatloaf, and macaroni and cheese in
moderation. One day on the Jenny Craig diet consists of three Jenny's Cuisine® meals and one
Jenny's Cuisine® snack along with fruit and vegetables. Carbs are not considered a “bad” food.
d. Does the plan require a supplement or over-the-counter weight-loss product? If so, what is the
supplement and what is its purpose?
Because the Jenny Craig diet is a lower calorie menu compared to what dieters consumed
before, the client’s consultant will work to make sure the dieter gets all the nutrients he/she needs
through a menu that could include Jenny Craig supplements (either capsules, bars, or shakes).
e. How much does the plan cost to follow?
Jenny Craig is currently offering a special for $49 that includes seven days worth of
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breakfasts, lunches, dinners, and snacks along with a free consultation. The cost is dependent on
several factors including choice of plan, menu items and location. Registration can be over $400.
However, if you stay within five pounds of your goal weight for one year, you can get half of it
back. A week’s worth of Jenny’s Cuisine can set you back $100 or more. Jenny Craig states that
their clients, on average, spend about just $1 more a day on food than the typical American.
f. What is the time commitment, daily and long-term?
Time commitment depends on which program the dieter chooses. There is an at home
option and an in-centre option. The at home option would lessen the time commitment for people
who don’t live near a Jenny Craig Center. The at home option provides both convenience and
privacy through weekly phone consultations that last for only roughly 15 minutes. For the
in-centre option, clients have to drive to one of Jenny Craig’s 650 locations to meet with their
consultant. Long term commitment depends on how much weight the client wants to lose. One of
the main goals of the Jenny Craig program is to help the client be able to plan their own meals
with their own food which can be considered a long-term commitment. However, it is up to the
client whether or not they follow up the program with a more healthy and nutritious lifestyle.
g. Does this plan involve “Special Foods?” If so, what are they?
The Jenny Craig diet is based around Jenny’s Cuisine meals. Jenny’s Cuisine meals
include breakfasts, lunches, dinners, and snacks. Jenny’s Cuisine meals are pre-packaged and
pre-portioned and can be bought either frozen or shelf-stable.
h. Is exercise included (or recommended)? If so, what type, how often, for how long?
On the Jenny Craig program, clients increase their activity levels through natural, planned
and playful physical activities. Examples of natural activities are washing dishes and grocery
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shopping. Planned activities are cardio and resistance workouts. Playful activities include
playing tag with your kids, a game of basketball, or bike riding. Your activity plan should
include resistance, cardio, and stretching. The Jenny Craig exercise regime is not meant to be
strenuous, but rather what makes the difference between maintaining your weight and losing
weight.
i. Who is(are) the creator(s) and/or promoter(s) of the plan? (name, credentials, area of
expertise)?
Jenny Craig was founded in 1983 in Australia by Jenny Craig and her husband, Sidney
Craig. They both worked in the fitness industry program before creating the program. The Jenny
Craig program started in the U.S. in 1985. It is currently designed by both registered dietitians
and an expert Medical Advisory Board who use the latest research in nutrition, physical activity
and lifestyle change for weight management and disease prevention to make recommendations.
3. What do consumer reviews say and conclude about the diet?
Many consumers say that the Jenny Craig program not only helped them to lose weight,
but also to change their mindset about food and eating in general. Many also said their
consultants were helpful, uplifting, motivating, and knowledgeable. Many consumers conclude
that the program helped to permanently change their lives to a much more healthier one.
4. What do credentialed licensed health professionals say about the diet?
Leslie Bonci, MPH, RD, and director of sports nutrition at the University of Pittsburgh
Medical Center, praises the use of portion control on the program, but doesn’t fully back the idea
of learning it through pre-packaged meals. She also praises the amount of support a client gets on
the Jenny Craig program, which she says is critical to successfully losing weight. However,
Bonci isn‘t particularly fond of the limited range of food options Jenny Craig clients have.
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The Jenny Craig diet was created in 1983 by Jenny Craig and her husband, Sid, and is
now one of the leading weight loss programs in the world. Jenny Craig promises a safe weight
loss of up to two pounds a week. The program stresses three main things: moderation, a balanced
diet, and exercise. For their clients convenience, Jenny Craig offers two options: an at home
option and an in-centre option. The at home option provides convenience and privacy with phone
consultations while the in-centre option offers in person support and motivation at over 650
locations. Jenny Craig also offers different programs depending on a person’s weight loss goals
and what motivates them.
The Jenny Craig program is divided into three different levels. At the first level, Jenny
Craig shows their clients how they can eat the foods they want but in small, frequent portions. At
the second level, the program teaches clients how they can increase their energy levels with just
simple activity. At the third level, clients learn how to increase balance in their lives in order to
have a healthy diet. The Jenny Craig program consists of Jenny Cuisine pre-packaged and
pre-portioned meals and snacks.
I would recommended this diet to people because it promises a healthy amount of weight
loss each week of one to two pounds. It also stresses moderation, exercise, and a balanced diet
which are the keys to losing weight in a healthy way. Jenny Craig is not a starvation diet and
doesn‘t promise fast weight loss. A client’s daily caloric intake on Jenny Craig is usually
between 1200 and 2300 calories depending on their age, weight, physical activity, and gender.
Also, the program is customized for each person’s individualized needs. No foods are considered
“bad” foods and no special foods or supplements are necessary. I would also recommended the
Jenny Craig program because it’s not just a quick fix, but a lifestyle change.
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2. a. What are the promised outcomes? (how much, how fast)
The Zone Diet says it can reduce the cellular inflammation that causes us to not only gain
weight, but also causes the acceleration of the development of chronic diseases, and decreases
our physical, emotional, and mental performance.
b. Nutritional breakdown of the plan (Carbs, fat, proteins, calories per day, etc)
On the Zone diet, one doesn’t usually eat less calories than they would normally. The
difference is in what they eat. On the diet, each plate of food is divided into three different
sections. Two-thirds will be carbohydrates and one-third is low-fat protein. A dash of fat that is
low in omega 6 and saturated fats, for example, olive oil, is added. This balance is supposed to
help maintain the right hormonal balance to reduce cellular inflammation.
c. Is there a list of “good” and “bad” foods? If so, what are “good” and “bad” foods?
“Good” foods include healthy fats like olive oil, walnuts, or guacamole. Bread, pizza,
pasta, potatoes and rice are considered “bad” foods and should be treated like condiments (used
in small amounts). Carbohydrates should come mostly from low-glycemic fruits and non-starchy
vegetables. Egg whites and egg substitutes should be used instead of whole eggs and low-fat and
no-fat milk and cheese products should be eaten instead of regular cheese and whole milk.
d. Does the plan require a supplement or over-the-counter weight-loss product? If so, what is the
supplement and what is its purpose?
It is recommended that you take fish oil pills. OmegaRx, the highest purity fish oil,
should be taken daily because it has the omega-3 fatty acids EPA and DHA that help reduce
cellular inflammation. Other benefits of fish oil include maintaining a healthy heart, supporting
mental acuity, maintaining healthy cholesterol and blood pressure levels, supporting brain and
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skin health, and reducing morning stiffness and joint tenderness. It is also recommended that you
take polyphenols to protect the omega-3 fatty acids from being oxidized in the body.
Polyphenols are anti-oxidants and a type of natural chemical found in fruits and vegetables.
e. How much does the plan cost to follow?
The supplements for the Zone diet cost between $35 and $50 for 30-120 capsules. The
cost of the Zone diet also depends on if you purchase and use zone diet products and
supplements. Zone products don’t have to necessarily be used on the diet. However, the Zone
diet can become quite expensive if you purchase a lot of the products. For instance, a box of 14
Zone bars will cost you roughly 36 dollars and a pack of 7 Zone cookies will cost you almost 20.
f. What is the time commitment, daily and long-term?
The Zone diet denotes specific times when one should eat. The Zone diet also
recommends that one eat breakfast within one hour of waking up and go no more than five hours
between eating. It’s also recommended that dieters take time each day to exercise and meditate.
g. Does the plan involve “Special Foods”? If so, what are they?
No “special foods” are required for the Zone Diet. However, there are many different
Zone food products that can be purchased. Zone food products include olive oil, breakfast cereal,
cookies, shakes, etc. Some of the products are supposed to help curb hunger for up to three
hours.
h. Is exercise included (or recommended)? If so, what type, how often, for how long?
Exercise isn’t a specific part of the Zone diet; however, the Zone diet does note the
importance of exercise in losing weight. There is an 80/20 rule on the diet, 80 percent of your
insulin control is from a strict anti-inflammatory diet while the other 20 percent is from increased
physical activity. However, once one reaches their goal weight, a 50/50 balance can be used.
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i. Who is(are) the creator(s) and/or promoter(s) of the plan? (name, credentials, area of expertise)
Dr. Barry Sears is the creator of the Zone Diet. He is a medical researcher and best
selling author. His book, The Zone: A Dietary Road Map, has sold more than 2,000,000 hard
copies. He got his A.B. from Occidental College and his Ph.D from Indiana University. He is a
former research scientist at the Boston University School of Medicine and the Massachusetts
Institute of Technology. He holds a total of 13 U.S. Patents and has published more than 30
scientific articles. He is the president of the non-profit Inflammation Research Foundation.
3. What do consumer reviews say and conclude about the diet?
Many consumers found the diet helpful in both losing weight and gaining energy. Some
say the Zone diet helped to get rid of cravings for things like bread and pasta. Some consumers
said the diet didn’t inconvenience them. However, many consumers concluded that the Zone diet
is not a one time thing, but has to be a way of life that requires dedication and discipline.
4. What do credentialed licensed health professionals say about the diet?
The Zone diet has mixed reviews from credentialed licensed health professionals. Bonnie
Liebman, MS, nutrition director for the Center for Science in the Public Interest’s publication,
Nutrition Action Health letter, says the Zone Diet isn’t a bad diet if you ignore the scientific
rhetoric. However, she points out that carbs are restricted more than necessary. She liked the
relative easiness of it. As she simply puts it, "You have a piece of protein the size of your palm,
and you fill the rest of your plate up with fruits and vegetables.” Susan Roberts, PhD, head of the
Weight Regulation Program at Tufts University, gives The Zone Diet a thumbs up and a total of
three out of five stars. However, she says that the diet simply takes a controller of energy and
makes it in to a whole book and fails to point out other important factors that control our hunger.
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The Zone Diet is a diet popularized through several books written by Dr. Barry Sears. Dr.
Sears published his best selling book, The Zone: A Dietary Road Map, in 1995 and has since sold
millions of copies. Dr. Sears has a PhD from Indiana University and is a former research scientist
at the Boston University School of Medicine and the Massachusetts Institute of Technology. He
holds 13 patents in the US. The goal of the Zone diet is to reduce the cellular inflammation that
causes us to gain weight and decrease our physical and mental performance. The Zone Diet uses
the idea that increased cellular inflammation in the body can make your fat cells turn into “fat
traps.“ Calories get trapped in your fat cells and won’t be released to make the energy you need
to survive and as a result you are always hungry. Once you start to reverse this cellular
inflammation, the “fat trap” becomes relaxed and hunger stops. The Zone Diet calls for dividing
your plate at every meal into three sections, two sections will be filled with color carbohydrates
and one section will be some low-fat protein. A dash of fat low in omega-6 and saturated fat is
added. This balance helps control the hormones that affect cellular inflammation. It is also
recommended that you take Omega-3 fish oil pills and polyphenols on the diet.
I would recommend the Zone diet because it’s not a starvation diet and doesn’t
completely ban any foods. The Zone diet doesn’t restrict carbohydrates as strictly as some diets
such as the Atkins diet and doesn’t severely restrict calories as some diets do like the Master
Cleanse. However, the science behind the Zone Diet is questionable. I would also recommend
the Zone diet because it’s not too difficult to follow, you simply divide your plate of food into
three sections. Also, the Zone website provides hundreds of recipes for use on the diet that help
dieters adhere to the diet. The Zone Diet also encourages the consumption of healthy fats (like
nuts, olive oil, etc.) over unhealthy fats.
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Characteristics
Promised outcomes
Master Cleanse
Diet
- Also known as
“Lemonade Diet”
- Drink 6-12
glasses of
lemonade mixture
daily or whenever
hungry
-Three phases:
1) Ease-in
2) The Lemonade
Diet 3) Ease-out
- It's a Detox diet
Cabbage Soup
Diet
- Has been
around for
decades
- Sometimes
referred to as
the “Mayo
Clinic Diet” or
the “Sacred
Heart Hospital
Diet”, but not
affiliated with
either
organization
The Zone Diet
Jenny Craig
-Goal of the diet
is to reduce
cellular
inflammation
- Not supposed to
be a reduced
calorie diet, but
rather a change in
foods that are ate
- The ultimate
goal is to
transition you to
planning your
own meals with
your own food.
-Focus is on
moderation, a
balance diet, and
getting enough
exercise.
- Eliminate toxins
- Safe and rapid
weight loss
- Help you
differentiate
between the
psychological and
physiological
drives to eat
- Lose up to 10
lbs in one week
- Decreased risk
of developing
cardiovascular
disease, high
blood pressure,
and diabetes.
- Increased
athletic
performance.
-Lose up to two
pounds a week
- Gain a healthier
lifestyle through
moderation and
exercise
- Helps people to
learn portion
control, get
moving more,
and think
positively
Nutritional
breakdown of
energy nutrients
(%carbs, %fat,
%protein)
- Roughly 944
calories a day
while on the
Lemonade
portion
- Maple syrup has
no fat and is
primarily
carbohydrates
- Lemon juice
provides a small
amount of carbs
and no fat
- Little protein
- Low in
complex
carbohydrates,
protein,
vitamins and
minerals
- Low in
calories
- High in fiber
- Calories per
day is usually
between 800
and 1000.
- 2/3
carbohydrates and
1/3 low-fat
protein for each
plate of food
- Dash of fat low
in omega 6 and
saturated fats (i.e.
olive oil) in each
meal
- Jenny Cuisine
meals contain
50% to 60%
carbohydrates,
20% to 25%
protein, and 20%
to 25% fat.
-Daily caloric
intake is between
1200 and 2300
calories
List of good and
Bad Foods
- Ease In and
Ease out phase is
mainly vegetables
and fruits.
- Meat and dairy
are not allowed.
- Lemonade
portion of Master
Cleanse, only
good food is the
“lemonade”
mixture of
lemon juice,
maple syrup,
cayenne pepper,
and water.
- List of good
and bad foods
depends on the
day
- Cabbage soup
is the only good
food on all
seven days
- No alcohol or
soda is allowed
- Bad foods:
bread, pizza,
pasta, potatoes
and rice.
- Dairy should be
low in fat and
limited
- Fat should come
from healthy fats
such as olive oil
and nuts
- Include Jenny's
Cuisine as well as
your own food.
- Three Jenny's
Cuisine® meals
and one snack
every day in
addition to plenty
of fresh fruit,
vegetables and
other healthy
food options.
- No bad foods
because
moderation is key
on the program
Supplement
- Laxative
- Daily salt water
flush
- A simethicone
pill, like Gas X
or Beano, is
recommended
- Fish oil pills
- Polyphenols
- Various Zone
supplements
- Recommended
multivitamin
- Jenny Craig
supplements
(either capsules,
bars, or shakes)
Cost per week
- $90 for the
Master Cleanse
10 Day Organic
Kit
- Ingredients can
be purchased at
any grocery store
for cheaper than
in the kit
- Relatively
inexpensive
- Most of the
ingredients can
be purchased at
almost any
supermarket.
-$50 for 120
OmegaRx
capsules
-$20 for 30
Polyphenols Plus
Capsules
- $35 for 30
Polyphenols Rx
capsules
- Cost depends on
how many Zone
products the
dieter uses and
buys.
- Zone food can
be expensive.
-Special: $49 for
7 days including
7 breakfasts,
lunches, dinners,
and snacks with a
free consultation.
- Initial
registration fee
can go beyond
$400 (can get half
of it back in the
long run)
- A week's worth
of meals and
snacks can cost
up to $100
Time commitment
(daily and weekly)
-Ease in phase
last 3 days
-Lemonade
portion lasts
about 10 days
- Ease out last 3
days
- Daily salt water
flushes
-Diet lasts 7
days and
shouldn't be
followed for
longer than that.
- 2.5 hours to
make a batch of
soup, which
generally lasts
about 3-4 days
- Has specific set
times as to when
one should eat
their meals (i.e.
should eat
breakfast within
one hour of
waking up)
- Recommended
to take time daily
to meditate and
exercise
- At home option:
15 minute weekly
phone
consultations
- In-centre option:
drive to one of
Jenny's locations
and meet weekly
with personal
consultant
- Long term
commitment
depends on
client's weight
loss goal
Special Foods
- Liquid
“lemonade”
mixture
consisting of
fresh lemon juice,
rich maple syrup,
cayenne pepper
and pure water.
- Cabbage Soup
- Different Zone
products can be
purchased, but
dieters don't have
to use them
- Based around
Jenny Cuisine
meals and snacks
Exercise (mode,
frequency,
duration)
-No exercise
recommendation
- Some people
say they feel
energized enough
to exercise.
- Some people
feel too weak to
exercise
- Best if you don't
do things that
raise your heart
rate a lot.
- Some dieters
find they have
to reduce their
exercise load
while on the
diet
-Try less cardio
intense
exercises like
yoga
- No set exercise
recommendations
- Promotes a
physically active
lifestyle
- Jenny Craig
exercise program
includes natural,
planned, and
playful activities
- Includes cardio,
resistance, and
flexibility.
Name of
Creator/Promoter
and their credentials
-Stanley
Burroughs,
author of The
Master Cleanser
and Healing for
the Age of
Enlightenment
- No medical
credentials
-No one claims
responsibility
for creating it.
-Dr. Barry Sears,
a medical
researcher
- Also the author
of NY Times Best
seller, The Zone
- He has a Ph.D.
from Indiana
University
- Created by
Jenny Craig and
her husband Sid
- Both worked in
the fitness
industry
- Program is
designed by RDs
and an expert
Medical Advisory
Board.
21
Works Cited
Abbess, Elizabeth. "Cabbage Soup Diet: What You Need to Know." Discovery Health. Web. 7
Apr. 2012.
<http://health.howstuffworks.com/wellness/diet-fitness/diets/cabbage-soup-diet.htm>.
"About Dr. Sears." DrSears.com. Web. 8 Apr. 2012.
<http://drsears.com/AboutDrSears/tabid/400/Default.aspx>.
Cabbage Soup Diet. Web. 31 Mar. 2012. <http://www.cabbage-soup-diet.com/>.
Grant, Pia. "Overview of the Cabbage Soup Diet." LIVESTRONG.COM. 5 Feb. 2011. Web. 7
Apr. 2012.
<http://www.livestrong.com/article/374422-overview-of-the-cabbage-soup-diet/>.
Jenny Craig. Web. 7 Apr. 2012. <http://www.jennycraig.com/>.
"Jenny Craig Weight Loss Program: Does the Jenny Craig Program Really Work?"
WebMD. Ed. Laura J. Martin. WebMD, 18 July 2011. Web. 7 Apr. 2012.
<http://www.webmd.com/diet/jenny-craig-what-it-is>
The Master Cleanse. 2012. Web. 24 Mar. 2012. <http://themastercleanse.org/>.
"Stanley Burroughs." Wikipedia. Wikimedia Foundation, 27 Mar. 2012. Web. 31 Mar. 2012.
<http://en.wikipedia.org/wiki/Stanley_Burroughs>.
Taylor, Glenda. "How Does the Zone Diet Work?" LIVESTRONG.COM. 14 June 2011.
<http://www.livestrong.com/article/279917-how-does-the-zone-diet-work/>.
"What Is The Zone Diet?" WebMD. Ed. Kathleen M. Zelman. WebMD, 30 Jan. 2012. Web. 8
Apr. 2012. <http://www.webmd.com/diet/zone-what-it-is>.
"When Did Jenny Craig Begin?" Your Dictionary. Web. 7 Apr. 2012.
<http://answers.yourdictionary.com/business/when-did-jenny-craig-begin.html>.
Zelman, Kathleen M. "The Cabbage Soup Diet Review." WebMD. WebMD, 18 July 2011. Web.
13 Apr. 2012. <http://www.webmd.com/diet/features/the-cabbage-soup-diet>.
Zelman, Kathleen M. "The Lemonade Diet (Master Cleanse Diet) Review." WebMD.
WebMD, 18 July 2011. Web. 24 Mar. 2012.
<http://www.webmd.com/diet/features/the-lemonade-diet-master-cleanse-diet>.
22
"Zone Diet Info: Reviews on Zone Eating, Weight Loss, Foods." Zone Diet Info. 2004. Web.
13 Apr. 2012. <http://www.zonedietinfo.com/zone-diet-reviews.htm>.
Zone Diet. Web. 8 Apr. 2012. <http://www.zonediet.com/>.