Is Atkins Diet Really Safe?

The Dietary Guidelines for Americans released in 2010 recommends that 45 percent to 65 percent of daily calories come from carbohydrates. The Atkins diet, on the other hand, is a low-carb diet advocating a carbohydrate intake below 10 percent in daily intake in the first phase of the program. Critics of the Atkins diet say it is unsafe because of the low-carb intake it promotes. However, according to the 2005 "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids," by the Institute of Medicine, carbs are not required for life as long as the diet provides sufficient amounts of protein and fat, just like the Atkins diet does.

Ketosis

Many people fear the Atkins diet because of ketogenesis. By restricting carbohydrate intake, a process called ketosis begins, in which the body is forced to use fat, instead of carbohydrates, as its main source of fuel. This metabolic process leads to the formation of ketone bodies, which can be used by the brain, liver, muscles and heart as an energy source. The ketosis induced by the Atkins diet is not hazardous to your health, but many have confused ketosis with ketoacidosis, a truly dangerous condition associated with uncontrolled type 1 diabetes that does not involve ketosis and the Atkins diet.

Atkins Flu

The Atkins flu refers to the symptoms commonly experienced during the first few days on this low-carb diet. The first phase of the Atkins diet, called the induction phase, involves lowering your carb intake to 20 g or less a day, which can be a drastic change for most Americans, who are used to consuming large amounts of carbs. The body needs to learn how to use fat for energy, and while it adapts, dieters might experience lethargy, weakness, fatigue, dizziness upon standing, headaches, irritability and nausea. However, these side effects are not dangerous and do not last for more than four to five days, or up to a week at the most. These unpleasant side effects can be alleviated by drinking enough fluids and supplementing the diet with 1/2 tsp. of salt every day.

Constipation

Many new Atkins dieters experience constipation. Most of the fiber intake in the typical American diet is provided by whole grains, legumes and fruits. However, because these food groups are not allowed in the first phase of the Atkins diet, the lack of fiber may result in constipation. This can easily be avoided or alleviated by ensuring you consume a minimum of 12 to 15 g of carbs from foundation vegetables. These nonstarchy vegetables include alfalfa sprouts, kale, broccoli, mushrooms, artichokes and celery, which are low in carbs, but high in fiber. Moreover, drinking enough water and being physically active can help keep your bowels regular. Supplementation with wheat bran, flaxseeds or psyllium is also allowed on the Atkins diet to boost your fiber intake if necessary.

Long-Term Impact

Some studies have evaluated the long-term impact of low-carb diets, such as Atkins, in those who have used the diet and are obese, have high cholesterol and/or have type 2 diabetes, concluding that this way of eating is safe. A study published in 2004 in "Annals of Internal Medicine" showed that obese participants with high blood cholesterol had significant improvements after following an Atkins-style low-carb diet for 24 weeks, compared with the low-fat diet group. The low-carb group lost an average of 20.7 lbs., decreased their triglycerides by 74.2 mg/dL and boosted their "good" HDL cholesterol by 5.5 mg/dL. Another study in the August 2008 issue of "Nutrition and Metabolism" said people with type 2 diabetes benefited from a lower body weight and improved glycemic control after 44 months of following a low-carb diet.