Articles: Weight Loss

With all the weight loss claims and noted success stories, it is no doubt that the Atkins Diet has received a lot of publicity in recent years. However, what exactly is the Atkins Diet? Its preface is that a person can lose weight, and not be hungry, by sticking to a low-carbohydrate diet. Dr. Atkins explains that our bodies burn both fat and carbohydrates for energy, but carbohydrates are used first. When carbohydrates are drastically reduced, and more protein and fat is consumed, our bodies naturally lose weight because our bodies burn the stored body fat instead of the carbohydrates.

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This is known as ketosis. In other words, the body burns its own fat for fuel. The energy a person receives in this state is from ketones, which are carbon fragments of fuel created by the breakdown of fat stores. During the state of ketosis a person is likely to feel less hungry; therefore they tend to eat less than normal. This definitely helps with weight loss. However, there is a word of warning, because ketosis can cause a variety of unpleasant effects, such as bad breath odor and constipation.

Dr. Atkins also explains that sugar from carbohydrates enter the bloodstream very quickly. In order to keep the body's blood sugar from rising too high, it secretes insulin. This insulin allows any extra sugar to be stored in the liver and muscle as glycogen. When these stores are filled to capacity, the insulin then converts any extra sugar into fat- which leads to weight gain. According to the Atkins theory, if the body continuously makes too much insulin, it could become less responsive to insulin and eventually develop the metabolic disorder, diabetes.

A concern of the Atkins Diet is that with all the fat that is consumed, the person on the diet will have a spike in their cholesterol level. The Atkins theory on this is that the cholesterol spike will be short lived and will soon correct itself with a lower cholesterol and triglyceride level as weight loss occurs. However, this is just the theory.

Reasons Why the Atkins Diet Has Become So Popular

* The Atkins Diet does not stress exercise. However, the Atkins theory explains that for some people, they need to add physical activity for ketosis to kick in.
* The Atkins Plan allows dieter to eat foods that they only dream about eating.
* The Atkins Diet claims to work, even if other diets have not.
* The Atkins Diet claims to help reduce your appetite.

How the Atkins Diet Works

People are urged to use vitamin supplements, because they will not be receiving those vitamins during the course of the diet.

Restricted Food:

* No refined sugar
* No milk
* No white rice
* No white flour
* No white potatoes

(This includes all foods made with these ingredients.)

Foods Allowed, That Are Traditionally Not Allowed On Other Diets:

* Red Meat
* Eggs
* Cheese
* Butter
* Mayonnaise
* Olive Oil

For the first two weeks of the diet, carbohydrates are restricted to about 20 grams of net carbs per day. This means total carbs minus fiber. This translates to two cups of salad with two-thirds cup of specific cooked vegetables each day. No fruits are allowed. There are no exceptions to these rules for the two weeks. This is because having so few carbohydrates will jump-start the weight loss process for your body. A concept that makes Atkins stand apart from other diets is that you are not counting calories. You actually may end up consuming more calories than you normally do.

After the two week period you will increase your carbohydrate allowance, but only in fiber-rich foods. Refined sugar, milk, white rice, white flour, white potatoes, and all the foods made from these ingredients (pasta, white bread, etc.) are still forbidden, and they will remain forbidden. Foods allowed after the two week period include: fruits, vegetables, and whole-grain foods.

Over time, the transition to weight maintenance can begin. This is done by gradually increasing carbohydrates into the diet. The carbohydrates can be increased as long as the weight loss is maintained. Exercise is now emphasized, as opposed to the first two weeks of the diet where exercise is emphasized very little.

What the Experts Say

A spokesperson for the Atkins Diet explains that a number of studies done, since 2002, suggest health benefits related to the low carbohydrate diet. However, there are many health experts who question the Atkins Diet. Gary D. Foster, PhD, clinical director of the weight and eating disorders program at the University of Pennsylvania told WebMD, "The Atkins Diet is a viable option that requires more testing" If you are looking for weight loss, yes, it works. If you are looking for improvement in triglycerides and HDL cholesterol, yes, it works."

However, Foster, like many other experts, is concerned about the long term safety of the diet. "Our worries over the Atkins Diet go way past the question of whether it is effective for losing weight or even for keeping weight off. We worry that the diet promotes heart disease. ...

We have concerns over whether this is a healthy diet for preventing heart disease, stroke, and cancer. There is also potential loss of bone, and the potential for people with liver and kidney problems to have trouble with the high amounts of protein in these diets," explains Robert H. Eckel, MD, director of the general clinical research center at the University of Colorado Health Sciences Center in Denver, to WebMD.

Gail Frank, PhD, former spokeswoman for the American Heart Association and nutrition professor at California State University, explains that our bodies need about 150 grams of carbohydrates per day in order to have efficient and healthy functioning. She explains, that consuming below 150 grams, our normal metabolic activity will be disrupted.

Gail Frank also explains that the carbohydrates that come from vegetables, grains, and fruits convert to glucose more efficiently than fat and protein. "Fruits and berries are much more indicative of early man's eating pattern than eating only protein, and we haven't changed all that much physiologically," states Frank.

Barbara Rolls, PhD, author of Volumetrics, and holds the Guthrie Chair in Nutrition at Penn State University, makes a good point in saying, "In the end it's not fat, it's not protein, it's not carbs, it's calories. You can lose weight on anything that helps you to eat less, but that doesn't mean it's good for you."

In Conclusion

In conclusion, anyone thinking of trying the Atkins Diet t should consult their health care professional. This is because the Atkins theories still remain unproven, and there is much concern for health problems that can be linked to a high protein, high fat diet. This is also because, as a result of restricting fruits and vegetables, a person on the Atkins diet will suffer from the lack of essential vitamins and nutrients. At the end of the day, be sure to get a professional opinion on whether the Atkins Diet is for you.