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The Atkins Diet
Atkins Nutritional Approach, popularly known as the Atkins Diet or just Atkins, is the most marketed and well-known of the low-carbohydrate diets. It was adopted by Dr. Robert Atkins in the 1960s from a diet he read in the Journal of the American Medical Association and utilized to resolve his own overweight condition following medical school and graduate medical training. After successfully treating over ten thousand patients, he popularized the Atkins diet in a series of books, starting with Dr. Atkins' Diet Revolution in 1972. In his revised book, Dr. Atkins' New Diet Revolution, Atkins updated some of his ideas, but remained faithful to the original concepts. The Atkins franchise (i.e., the business formed to provide products serving people "doing Atkins") had been highly successful due to the popularity of the diet, and is considered the iconic and driving entity of the larger "low-carb craze". However, various factors have led to its dwindling in success, and the company Atkins Nutritionals of Ronkonkoma, New York, founded by Dr. Atkins in 1989, filed for bankruptcy in July of 2005. The Atkins logo is still highly visible through licensed-proprietary branding for food products and related merchandise. Nature of the dietThe Atkins Diet represents a radical departure from prevailing theories. Atkins claimed there are two main unrecognized factors about Western eating habits, arguing firstly that the main cause of obesity is eating refined carbohydrates, particularly sugar, flour, and high-fructose corn syrups; and secondly, that saturated fat is overrated as a nutritional problem, and that only trans fats from sources such as hydrogenated oils need to be avoided. Consequently, Dr. Atkins rejects the advice of the food pyramid, instead asserting that the tremendous increase in refined carbohydrates is responsible for the rise in metabolic disorders of the 20th century, and that the focus on the detrimental effects of dietary fat has actually contributed to the obesity problem by increasing the proportion of insulin-inducing foods in the diet. The question remained though: Why is the feeling of fullness largely caused by high protein consumption? According to their research published at Cell Metabolism, Rachel Batterham with her colleague from University College, London suggest that the connection between protein intake and weight loss is a small protein molecule, called peptide YY - a hormone released into the bloodstream from the gut that acts in the arcuate nucleus of the hypothalamus (the part of the brain that controls appetite). In effect, the dietary protein proves to be more effective stimulating release of Peptide YY than dietary carbohydrate, decreasing craving for food. While most of the emphasis in Atkins is on the diet, nutritional supplements and exercise are considered equally important elements. Atkins involves the restriction of carbohydrates in order to lower the intake of unnecessary carbohydrates albeit not to cut out comprehensively, in order to switch the body's metabolism from burning glucose to burning fat (chiefly, stored fat). This process (called lipolysis) begins when the body enters the state of ketosis as a consequence of running out of excess carbohydrates to burn. Atkins restricts "net carbs", or carbs that have an effect on blood sugar. Net carbohydrates can be calculated from a food source by subtracting sugar alcohols and fiber (which are shown to have a negligible effect on blood sugar levels) from total carbohydrates. Sugar alcohols need to be treated with caution, because while they may be slower to convert to glucose, they can be a significant source of glycemic load and can stall weight loss. Fructose (eg, as found in many industrial sweeteners) also contributes to caloric intake, though outside of the glucose -- insulin control loop. Preferred foods in all categories are whole, unprocessed foods with a low glycemic load. PhasesThere are four phases of the Atkins diet. InductionThe Induction phase is the first, and most restrictive, phase of the Atkins Nutritional Approach. It is intended to cause the body to quickly enter a state of ketosis. Carbohydrate intake is limited to 20 net grams per day. The allowed foods include a liberal amount of most meats, up to 4 ounces of aged, hard or soft cheeses, three tablespoons of heavy cream, two cups of salad vegetables, one cup of other low glycemic low carb vegetables. Caffeine and alcoholic beverages are not allowed. The Induction Phase is usually when many see the most significant weight loss - reports of losses up to six or eight pounds (3 or 4 kg) per week are not uncommon. Atkins suggests the use of Ketostix, small chemically reactive strips used by diabetics. These let the dieter monitor when they enter the ketosis, or fat burning, phase. However, simply watching your weight will work. Losing 1-2 pounds a day means you are in ketosis. Ongoing weight lossThe Ongoing Weight Loss (OWL) phase of Atkins consists of an increase in carbohydrate intake, but remaining at levels where weight loss occurs. The target daily carbohydrate intake increases each week by 5 net grams. A goal in OWL is to find the "Critical Carbohydrate Level for Losing" and to learn in a controlled manner how food groups in increasing glycemic levels and foods with in that group effect your craving control. The OWL phase lasts until weight is within 10 pounds (4.5 kg) of the target weight. At first weeks you should add more of the induction acceptable vegetables to your daily products. For example, 6-8 stalks of asparagus, salad, one cup of cauliflower or one half of avocado. The next week you should follow the carbohydrate ladder Dr Atkins created for this phase and add fresh dairy. The ladder has 9 rungs and should be added in order given. One can skip a rung if one does not intend to include that food group in one's permanent way of eating such as the alcohol rung. the rungs are as follows:
Pre-maintenanceCarbohydrate intake is increased again this time by 10 net carbs a week from the ladder groupings, and the key goal in this phase is to find the "Critical Carbohydrate Level for Maintenance", this is the maximum number of carbohydrates you can eat each day without gaining weight. This may well be above the level of carbohydrates inducing ketosis on a testing stix. So it is not necessary to maintain positive stix testing ketosis forever. Lifetime maintenanceThis phase is intended to carry on the habits acquired in the previous phases, and avoid the common end-of-diet mindset that can return people to their previous habits and previous weight. Whole, unprocessed food choices are emphasized, with the option to drop back to an earlier phase if you begin to gain weight. CriticismAn analysis conducted by Forbes magazine found that the Atkins Nutritional Approach (the boxed retail food product created by Atkins to facilitate the Atkins diet) is one of the five most expensive diet plans of the ten plans Forbes analyzed. Although Forbes found that Atkins diet was significantly less expensive than Jenny Craig and only slightly more expensive than Weight Watchers, the Atkins diet nevertheless involved more than an 80% premium over average American food expenses. Low-carbohydrate diets have been the subject of heated debate in medical circles for three decades. They are still controversial and only recently has any serious research supported some aspects of Atkins' claims, especially for short-term weight-loss (6 months or less). But many in the scientific community also raise serious concerns:
Opponents of the diet also point out that the initial weight loss upon starting the diet is a phenomenon common with most diets, and is due to reduction in stored glycogen and related water in muscles, not fat loss. They claim that no evidence has surfaced that any diet will cause weight loss unless it reduces food energy below the maintenance level, and reports have indicated that successful weight loss due to the Atkins diet may be the result of less food energy being consumed by the dieter, rather than the lack of carbohydrates. They further point out that weight loss on fad diets, which typically restrict or prohibit certain foods, is often due to the fact that the dieter has fewer food choices available. Also, a diet of low-carb foods may quickly become dull to many people, meaning that their appetite is somewhat naturally suppressed as they become hungry for carbs, but the dieter either has none handy or resists this hunger. It is claimed that there is bad breath and fatigue under the Atkins diet: , and Cleveland Clinic Journal of Medicine 68(2001): p.761 Dr. Robert Eckel of the American Heart Association says that high-protein, low-carbohydrate diets put people at risk for heart disease however a new long term study published in the New England Journal of Medicine directly contradicts this claim. The Physicians Committee for Responsible Medicine, a PETA-connected organization which is opposed to the Atkins diet, has noted that in East Asian countries such as Thailand or Japan, the average person's diet consists of mainly carbohydrates such as rice and noodles, yet these groups have very low rates of obesity. The average Asian person is also thinner and slimmer than the average Westerner. This may contradict Atkins' claim that high levels of carbohydrate consumption cause obesity. In addition, coronary heart disease is much less prevalent in Asia Views in favor of the diet When the Atkins diet was introduced in the 1970s, it was immediately attacked by existing experts, who claimed it was unhealthy and would fail. Some short-term studies indicate the contrary or indicate that the long-term safety needs more research:
Two of these represent scientifically controlled studies, published in peer-reviewed journals. It should be noted, however, that the number of participants was tiny with less than 100 people completing each study. They were also short at 6 months and 1 year respectively. To date no long term study on Atkins has taken place. Proponents of the Atkins diet feel much of the criticism leveled at the diet comes from statements and opinions of individuals and associations, rather than from controlled and reviewed studies. Advocates of the diet dispute criticisms based on the fact that a low-carb diet is likely to be high-fat and allegations that fat, especially saturated fat, is harmful. Atkins backers maintain that, aside from trans fat, saturated fat is not harmful. Proponents cite Gary Taubes who, in a 2001 article in Science, 291 (5513): 2536, claims that the oft-cited "consensus" opinion against saturated fats derives from political rather than scientific motives. Critics of the Atkins diet may focus particularly on Atkins, or on low-carb dieting in general. Proponents claim that critics fail to consider that people are built differently, and as with any diet, the Atkins may not be effective for some people. Continuing research supports the idea that saturated fat may be cardio-protective in some populations, see http://www.ajcn.org/cgi/content/abstract/80/5/1175, "Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women" and http://www.ajcn.org/cgi/content/full/80/5/1102 , "Saturated fat prevents coronary artery disease? An American paradox." The 22 May 2003, issue of the New England Journal of Medicine published two scientific, randomized studies comparing standard low-fat diets to low-carbohydrate diets such as the Atkins Diet. In both studies, subjects lost more weight on the low-carbohydrate plans at 6-months but not at 1-year. The editors noted that "Adherence was poor and attrition was high in both groups. Longer and larger studies are required to determine the long-term safety and efficacy of low-carbohydrate, high-protein, high-fat diets." A research study carried out by the Weight and Eating Disorders Program at the University of Pennsylvania, reported in May 2003 that the Atkins diet raised levels of HDL (or "good") cholesterol by an average of 11% and reduced the amount of triglycerides in the bloodstream by 17%. This counters one of the chief criticisms of Atkins' approach, which is that cholesterol is raised by eating fatty foods and meat. In another study, conventional dieters' HDL cholesterol raised by 1.6% while their triglyceride levels improved. Weight loss was also statistically greater in the Atkins dieters after three and six months compared with the conventional dieters (although this did not remain statistically significant after a year). The study followed the diets of 63 obese men and women. In conclusion, although a small number of short-term studies have been carried out, that indicate that Atkins-style diet may help dieters achieve comparable weight loss with other dieting methods, no long term study has yet to be carried out. Thus the long-term effects of Atkins on health remains unknown, and the results of these studies indicates the effectiveness of the diet for losing weight is no better. Misconceptions about the dietMany people incorrectly believe that the Atkins Diet promotes eating unlimited amounts of fatty meats and cheeses. This is a key point of clarification that Dr. Atkins addressed in the more recent revisions of his book. Although the Atkins Diet does not impose limits on certain foods, or caloric restriction in general, Dr. Atkins points out in his book that this plan is "not a license to gorge." Some criticism of the diet seems to be based on a confusion between ketosis and ketoacidosis. Ketosis is short for Benign Dietary Ketosis, which is a normal metabolic process that results when glucose is not available as a source of energy. The body then burns mostly fat, both directly and through conversion to ketones which make the energy of fat available in water soluble form. Ketoacidosis is a metabolic crisis due to the inability to utilize glucose because of a lack of insulin and in which there is an abnormal accumulation of ketones exacerbated by severe dehydration as the kidneys spill the useless glucose, losing water in the process. This occurs in diabetics, in a related form in alcoholics, and also in starvation. Another common misconception arises from confusion between the Induction Phase and rest of the diet. The first two weeks of the Atkins Diet are strict, with only 20g of carbohydrates permitted per day. Atkins claims that a dieter can safely stay at the Induction Phase for several months if the person has a lot of weight to lose. Once the weight-loss goal is reached, carbohydrate levels are raised gradually, though still significantly below USDA norms, and still within or slightly above the definition of ketosis. The Induction Phase is also known for its comparatively lower intake of dietary fiber, and this is often misconstrued as characteristic of the diet as a whole. In fact fibre supplements, such as psyllium husks, are recommended for the early stages. It is often misstated that those on the diet do not consume enough vegetables and fruits. However those who follow it properly should not face this problem as even the Induction Phase allows for adequate amounts of dark green leafy vegetables, for example. Many people who try Atkins have reported eating more vegetables while on the plan than they ever did before, for example on an informal online low-carb blog survey. Atkin's Links
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