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Is the Atkins Diet Safe?

Mar 2, 2011 | By Aglaee Jacob
Is the Atkins Diet Safe?
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The Atkins diet is a low-carb eating plan that has been around since the 1970s. The main objective of this diet is weight loss, but the book "The New Atkins for a New You" released in 2010 now recommends this way of eating to improve metabolic syndrome and control diabetes. The Atkins diet is based on a foundation of non-starchy vegetables accompanied with adequate servings of protein from meat, poultry, fish, seafood, eggs and cheese and fat from butter, cream, mayonnaise, full-fat dressings, avocados, oils, nuts and seeds. Carbohydrates from grains, legumes, fruits, milk, yogurts and sugars are limited or eliminated on the Atkins diet.

Weight Loss

Following the Atkins diet is safe way to lose weight. Many studies have investigated this low-carb way of eating for periods ranging between a few weeks to over a year and found that this diet was effective and safe for dieters. One of these studies was published in the "Annals of Internal Medicine" and showed a fat loss of 20.7 lbs. in an overweight and hyperlipidemic participant following an Atkins-style diet for 24 weeks. Another group of overweight premenopausal women following the Atkins diet for 12 months safely lost an average of 10.4 lbs., as reported in the "Journal of the American Medical Association."

Blood Cholesterol and Cardiovascular Risk

The Atkins diet is know for its high fat content, mainly from fatty cuts of meat, full-fat cheese, full-fat salad dressings, butter, cream and mayo. Many dieters believe following the Atkins diet could be harmful for their health because of the high intake of saturated fat it promotes. However, data from 347,747 participants followed for periods of five to 23 years show that saturated fat consumption is not linked to a higher incidence of cardiovascular diseases, according to the meta-analysis published in January 2010 in the "American Journal of Clinical Nutrition." Moreover, many Atkins dieters can see their triglyceride levels drop and their heart-protective HDL cholesterol levels increase significantly reducing their carbohydrate intake, according to the 2004 issue of "Annals of Internal Medicine."

Induction Side Effects

If you start following the Atkins diet, the first phase is particularly restrictive and limits carbohydrates to no more than 20 g a day. Because most Americans are used to consuming over 200 g of carbohydrates a day, drastically cutting the carbs may cause some undesirable side effects in some dieters. Some people may feel fatigue, lethargy, weakness, dizziness and headaches. However, these side effects are not dangerous and usually resolve within a few days. It is recommended that you stay hydrated by drinking a minimum of 64 oz. of water a day and replenishing your electrolytes by adding 1/2 tsp. of salt, 2 cups of broth or 2 tbsp. of soy sauce to your everyday diet while your carb intake is below 50 g a day.

Constipation

The Atkins diet may cause constipation in some dieters. Although this is not a harmful condition, it can be quite uncomfortable. Constipation is mainly due to dehydration. Low-carb diets are known to produce a diuretic effect by eliminating the excess fluids you have in your body. If you lose water too quickly, your stools may become dry and hard to pass. To prevent this, drink plenty of fluids to stay hydrated. Moreover, include an abundance of low-carb non-starchy vegetables to get enough fiber. You can also supplement your diet with extra fiber from psyllium, wheat bran or flaxseeds, if needed.

References

Article reviewed by AKanjuka Last updated on: Mar 2, 2011

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