The Atkins Diet
Atkins Diet
A high-protein, high-fat, low-carbohydrate plan, the Atkins diet is probably one of the most recognised fad diets. It has been known for many years and has been through many changes. Formerly, the plan included unrestricted amounts of meat, cheese and eggs, but placed severe restrictions on carbohydrates, including sugar, bread, pasta, milk, fruits and vegetables.
Their website states that the current Atkins diet plan “is about eating delicious and healthy foods, which makes it so much better than any of those fad diets out there. You eat a variety of your best loved foods; lean protein, leafy greens, vegetables, nuts, fruits and whole grains. You also get delicious Atkins bars and shakes from the first day and every step of the way.
The Atkins plan is based on the concept that eating carbohydrates increases production of insulin, a hormone secreted by the pancreas, leading to increased weight gain and hunger. The plan holds that dieters, when converting to this plan, will experience reduced appetite, and their bodies will use stored fat for energy versus burning glucose from carbohydrate digestion. Burning fat for energy will allegedly lead to weight loss.
Advantages
The most recent version of the Atkins diet is easily the most nutritionally balanced. As never before, the Atkins diet has placed an emphasis on the kinds of fat being consumed instead of allowing all dietary fats. The monounsaturated and polyunsaturated fats are now emphasized over saturated and trans fats. The diet has also changed to allow “good carbs” instead of placing severe restrictions on all carbohydrates. These foods provide fiber, vitamins, and minerals that were once lacking in this diet. The high amount of protein will be valuable in keeping you full. Research is clear that protein has a positive impact on increasing satiety, meaning that you will feel full between meals.
Disadvantages
Although there was never any acknowledgement of any flaws in any of the diet plans, the Atkins diet has gone through many revisions over the years. Until recently, there have never been any studies regarding the safety or efficacy of the plan. Short-term studies have shown improvements in blood cholesterol and blood sugar, with an increased weight loss over the first three to six months when compared to control diets. The weight loss is not sustained at one year unfortunately, and improvements seen were due to weight loss and not the actual diet. The long-term safety of low-carbohydrate, high-protein diets is unknown at this time. In a 2007 rating of diet books carried out by Consumer Reports, the Atkins diet was ranked at the bottom.
The first of four phases to the plan, is severely restricting carbohydrates. This induction phase last two weeks, and the claim is that you can lose up to 15 pounds in this time. During this phase you consume no more than 20 grams of carbohydrates daily. For example, one slice of bread has 15 grams of carbohydrates, a serving of fruit has 15 grams of carbohydrates, one serving of dairy has 12 grams of carbohydrates, and a serving of vegetables can vary between 5 and 15 grams of carbohydrates. Clearly that 20 grams is extremely limited, potentially unhealthy, and would be difficult to follow for the long-term.
The Atkins web site states that “depending on how much weight you have to lose, you can safely continue with the induction phase as long as the following three conditions are met:
- Your blood chemistries, lipid values, blood pressure or blood sugar levels continue to improve or remain stable and within normal limits. (You will have to visit your doctor to have these levels tested.)
- You feel well and are experiencing a high energy level, normal sleep patterns, and stable moods.
- You are not bored. Boredom could lead to cheating and undermine your efforts.”
The majority of people who follow this diet do so without medical supervision, and this can become a very dangerous situation for them.
The induction phase only seems to be beneficial for getting people familiarizing people with losing weight at a fast rate, which is unhealthy, and unsustainable. Rapid weight loss does not mean healthy weight loss. Diets that promotes fast, easy weight loss is one to approach with extreme caution. It is clearly stated in the guidelines that a safe, healthy rate of weight loss is 1 to 2 pounds per week, following the first couple of weeks. The Atkins diet affirms that you will lose “only body fat” by eating regular meals, taking in adequate calories, and keeping your insulin levels down. It is impossible to lose only body fat when losing weight. Every pounds gained from consuming more calories than you need is 75% fat and 25% muscle, and every pound you lose from curtailing 3,500 calories is the same ratio of fat and muscle. Although the Atkins diet claims to be scientifically based, assertions that you will lose only fat are not derived from scientific fact.
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