The Atkins diet is a low-carb diet first developed in the 1970s by Dr. Robert Atkins. His low-carb eating plan is divided into four phases, each recommending a specific amount of carbohydrates to promote fat loss. Many critics of low-carb diets claim that restricting your carbohydrate intake by limiting your consumption of bread, pasta, rice, fruits and sweets is not a healthy thing to do. However, the Atkins diet can be good for you even without the carbs.
Saturated Fats
The Atkins diet, by restricting carbohydrates, is mainly based on animal protein and fat, which makes some people fear the high intake of saturated fat and cholesterol associated with these foods. However, the belief that saturated fats are artery-clogging has been challenged by a meta-analysis published in January 2010 in the "American Journal of Clinical Nutrition." According to the data collected from 21 well-conducted studies and a total of 347,747 participants followed for five to 23 years, the saturated fat intake is not significantly associated with the risk of coronary heart or cardiovascular disease.
Fiber
The Atkins diet strictly restricts fiber-rich foods, such as whole grains and fruits, which make some critics claim it is an unhealthy diet. Although it is true that dieters sometimes experience constipation when cutting their carbohydrates due to the resulting lower fiber intake, Dr. Eric Westman, endocrinologist and co-author of "The New Atkins for a New You," released in 2010, a healthy Atkins diet should include a foundation of non-starchy vegetables. These vegetables are low in carbohydrates, but rich in fiber and other good-for-you nutrients.
Blood Cholesterol and Sugar Levels
Advocates of low-carb diets claim that restricting your carbohydrate intake not only helps you lose weight, but can help you improve your health. A study published in 2004 in "Annals of Internal Medicine" showed that participants following a low-carb Atkins-style diet for 24 weeks had greater improvements in their triglycerides and HDL cholesterol levels compared to the group following a low-fat diet. In addition to helping you get your blood cholesterol levels under control, the Atkins diet can also help you stabilize and optimize your blood sugar levels, which is especially important if you have diabetes or suffer from reactive hypoglycemia.
Precautions
Because the Atkins diet differs drastically from the typical American diet, dieters sometimes experience side effects during the first few days while their body adjusts to a carbohydrate-restricted diet. Some dieters may experience headaches, fatigue, weakness and dizziness during this transition period. These side effects are not harmful and usually resolve in less than a week. However, if you have diabetes or take blood pressure lowering medications, it is best to consult with your health care provider to be monitored more closely while starting on a low-carb Atkins diet.
References
- Atkins: The Program
- "The New Atkins for a New You"; Eric C. Westman, et al.; 2010
- "American Journal of Clinical Nutrition"; Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease; Patty W Siri-Tarino, et al.; January 2010
- "Nutrition & Metabolism"; The case for low carbohydrate diets in diabetes management; Surender K. Arora, et al.; July 2005
- "Annals of Internal Medicine"; A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia; William S. Yancy Jr. et al; 2004
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