The fashionable “diet-of-the-day” can be a difficult, maybe even dangerous, thing to catch, particularly if you are an athlete intent on peak performance. There are so many diets and diet books available that finding one that works and isn’t detrimental to overall health can be a daunting task.

Fortunately, for the sports participant, in fact, people in general, the American Dietetic Association (ADA) has done much of the legwork on five of the current most popular diet books in their Nutrition Fact Sheets.

The first diet researched is The Sonoma Diet (2005, Meredith Books), by Connie Gutterson and Meredith Books. The Sonoma Diet was named for the California Wine Country and it is heavily influenced by the Mediterranean, plant-based diet. The foods espoused by the Sonoma Diet are flavorful and nutrient dense, such as almonds, bell peppers, blueberries, broccoli, olive oil, tomatoes, strawberries and whole grains. The diet is broken into three “waves,” each less restrictive than the former and the last focusing on maintenance. The first “wave,” the most restrictive, does not allow for fruit or dairy foods, the benefit of which is not supported by anything scientific; however, following the principles of the diet as a whole, along with regular, moderate exercise should result in weight loss.

Dr. Paul Rivas’ book, The Cheater’s Diet, is surely appealing to many dieters. As part of the Cheater’s Diet, people are advised to eat three meals and two small snacks each day. The meals subscribe to what is called the “plate method.” Generally, each plate is divided as follows: one-half the plate as fruit and vegetables, on quarter lean protein, and one quarter as whole grains. The attraction for dieters is that weekends are used to “stoke” the metabolism to increase fat loss. In other words, dieters can eat whatever they choose on the weekend to boost metabolic rate. Cheater’s also encourages the diet-exercise combination. Although the overall approach is sound regarding nutrition and exercise, the book cites no research to support the weekend metabolism “stoking.”

The Flavor Point Diet, by Dr. David L. Katz and Dr. Katherine Katz, uses flavor-themed meals and meals using minimally processed foods to help subdue dieter’s appetites. According to the Flavor Point authors, when a flavor is tasted repeatedly throughout the day, the brain is more quickly satisfied, thereby causing fewer calories to be ingested. The minimally processed foods do not contain as many flavorings as their counterparts. According to the ADA, the diet is nutritionally sound, but they encourage dieters not to become too restrictive in food variety. The most difficult part of this diet, aside from the problem inherent in all diets, overeating, is finding a variety of foods and the time to cook flavor-specific meals.

Of the books and diets in the ADA’s fact sheet, The Supermarket Diet, by Janis Jibrin, is the most turn-key. It starts with a two-week meal plan that provides readers with shopping lists, recipes and suggested snacks. The best thing about The Supermarket Diet is it’s practicality. The book is easy to read and well-organized. The meal plans are easily understood and prepare and it is chock-full of nutritional information. Although the book provides a chapter on exercise, it is heavy on the nutritional side of dieting. Readers will need to consult other sources for exercise recommendations, which may not be a bad thing.

The Longevity Diet, by Brian M. Delaney and Lisa Walford, uses studies conducted on laboratory mice to conclude the only way to slow the aging process is to reduce caloric intake. There is no real plan to follow, the authors opting to recommend healthy fats, olive and canola oil, 40 to 60 grams of fiber per day and seven to nine servings of fruits and vegetables. Nutritionally, the diet is practical and sound, however, according to the ADA, there is no evidence the aging process is slowed due to calorie restriction.

The ADA recommends that when choosing a diet plan, consult a registered dietician (RD). An RD has the knowledge and expertise to determine the soundness of a diet and or to develop an eating plan for individuals.