The Dukan diet has caught the attention of almost half of the world after news spread that Kate Middleton's mother is following the protein-high diet program in preparation for her daughter's royal wedding. When Kate, whose height is 5"10 has been engaged to Princess William, the public has observed her weight to have dropped to 120 pounds. As such, she wears very well size 2 dresses.

Although she did not declare it herself directly, news reported she has also been following the Dukan diet as advised by her mother who happily lost weight.

But Dukan diet is not the only weight loss plan to have earned the international fame and attention of obese individuals. Equally famous are the South Beach and Mediterranean diets.

South Beach

Originally designed to help Dr. Arthur Agatston's obese patients to prevent developing heart problems, the South Beach diet has become a success as a weight loss dietary program. Unlike the Dukan, the South Beach introduces a low-fat approach.

In its 2004 research, Agatston et al reviewed Kraft Food's 1998-99 study involving 54 participants who followed low-fat diet for a year, and in 2005, it reviewed Kraft Foods' study on low-fat diet among 69 subjects for three months. Both studies reported favorable results.

How it Works

Dr. Agatston founded his South Beach diet on the principle of replacing "bad carbs" with "good carbs" and "bad fats" with "good fats." According to the author, carbohydrates are only good if they have low glycemic food index. Thus, during hunger, dieters choose unprocessed foods like beans, whole grains, and vegetables. Meanwhile, "bad fats" are not a contributing factor of hunger, but they do have a role in raising the LDL cholesterol and therefore, the heart disease risks. So the South Beach diet replaces "bad fats" with foods rich in unsaturated fats and omega-3 fatty acids.

Caveat

South Beach diet has three phases. The first phase is crucial, lasting for two weeks and eliminating carbohydrates, fruits and high-glycemic vegetables. According to experts, this stage is also dangerous because it deprives dieters the essential nutrition from fruits and vegetables. Most of the weight loss during this phase is also watery and may cause the dieter's electrolyte "off balance."

Mediterranean

It was not until the 1990s when Mediterranean diet came to the general public's knowledge. First introduced to mainstream market in 1945 by Ancel Keys, an American doctor, the Mediterranean has become more than just a diet-- it is a lifestyle promoting longevity. On Nov 2010, it has been given rare recognition by UNESCO as an Intangible Cultural Heritage by countries such as Greece, Italy, Spain and Morocco.

How it Works

In the middle of 1990s, Walter Willet, a professor of Public Health at Harvard University published a book on Mediterranean diet discussing meals based on "food patterns typical of Crete, much of the rest of Greece, and Southern Italy in the early 1990s."

It encourages consumption of vegetables, fresh fruits for desserts, and olive oil-- typical of Mediterranean cuisine-- as the fundamental source of fat. Foods like fish and poultry and dairy products shall be eaten with moderation, while livestock meat in low amounts. Like Dunkan, the Mediterranean supports wine consumption, but in low to moderate quantities.

Caveat

As the dietary program promotes consumption of vegetables and fresh fruits, not all areas have ready access to such commodities, particularly seasonal crops. Some vegetables also are priced highly in the market.

Dukan

Designed by Pierre Dukan, the Dukan diet features high consumption of protein, mostly livestock meat. It is based on the theory of primitive men who were hunters and consumed high-protein from animal sources, but were able to maintain lean bodies.

How it Works

Dukan is a high-protein, low-fat, low-carb diet consisting of four phases. In the first phase, dieters must strictly adhere to protein-rich foods. Vegetables and slices of bread are introduced in the second phase. The third phase is the start of re-integrating "forbidden foods," while the last stage gives back freedom to eat whatever dieters want as long as there is a whole day dedicated to eating just protein.

Caveat

Dukan warned of side-effects like dry mouth, bad breath, fatigue and constipation.

Which One is For You?

The Harvard University's School of Public Health announced in 2009 that a study involving high-protein, low-carb, and low-fat diets resulted in weight loss. The findings of the study-- conducted in collaboration with Pennington Biomedical Research Center of Louisiana State University System-- were published on The New England Journal of Medicine. The results were listed as follow:

* Low-fat, average protein: 20% of calories from fat, 15% of calories from protein, 65% of calories from carbohydrate.

* Low-fat, high-protein: 20% fat, 25% protein, 55% carbohydrate

* High-fat, average protein: 40% fat, 15% protein, 45% carbohydrate

* High-fat, high-protein: 40% fat, 25% protein, 35% carbohydrate

Frank Sacks, the lead author of the study and professor of Cardiovascular Disease Prevention at Harvard said that regardless of the diet, weight loss and reduction in waist circumference were similar.