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The Atkins Diet and the Low Carbohydrate Alternative

Apr 28, 2011 | By Aglaee Jacob
The Atkins Diet and the Low Carbohydrate Alternative
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Low-fat diets and low-calorie diets have been advocated as the best way to lose weight and get healthier. However, the Atkins diet constitutes a low-carb alternative to other popular diets. First popularized in the 1970s, the Atkins diet actually is a high-fat and moderate-protein diet that helps you identify the amount of carbohydrate consumption that allows you to lose weight easily and later maintain your optimal weight over time without having to deprive yourself or feel hungry.

The Atkins Diet

The Atkins diet comprises four phases. The first phase is called the induction phase and restricts carbohydrates to 20 g or less per day. This phase eliminates almost all carbs with the exception of non-starchy vegetables, and has the objective of jump-starting your weight loss and transitioning you more rapidly through the carbohydrate-withdrawal period. The second and third phases allow you to slowly reintroduce small amounts of carbohydrates back into your diet until you find the amount that your body can tolerate. The fourth phase, or lifetime maintenance phase, helps you maintain this low-carb lifestyle for a lifetime.

Low-Carbohydrate Alternative

Although low-carb diets are not as popular as low-fat and low-calorie diets, they offer a safe and effective alternative, according to scientific researchers Dr. Eric C. Westman, Dr. Stephen D. Phinney and Jeff S. Volek, authors of "The New Atkins for a New You." If you feel like you are addicted to carbohydrates, suffer from fluctuating blood sugar levels, have difficulty losing weight or have metabolic derangements such as the metabolic syndrome, a low-carb diet, such as the Atkins diet, can help you improve your health while achieving a healthier weight. Low-carbohydrate diets are often described as being more satiating compared to low-fat or low-calorie diet, according to a study published in the January 2008 issue of the "American Journal of Clinical Nutrition."

Benefits

A study evaluated the effects of following a low-carb diet, similar to the Atkins diet, in type 2 diabetics over a period of 44 months showed that this way of eating resulted in improved blood sugar level control in as little as six months and that these benefits were maintained over time until the end of the study, as published in the May 2008 issue of "Nutrition & Metabolism." Another study in overweight hyperlipidemic participants showed that a low-carb Atkins-style diet was more effective compared to a low-fat diet to help subjects lose weight, decrease their triglycerides and increase their HDL cholesterol levels, according to the 2004 issue of "Annals of Internal Medicine."

Risks

Although critics of the Atkins diet and low-carb diets in general argue that this way of eating is higher in saturated fats and can cause heart attacks, a rigorous meta-analysis dispelled that myth by showing that there is no relationship between saturated fats and cardiovascular diseases, as published in the January 2010 issue of the "American Journal of Clinical Nutrition." The induction phase of the Atkins diet may induce side effects such as headaches, dizziness, fatigue, cravings, constipation and irritability during the first few days. However, these side effects disappear within a few days and can be alleviated by drinking enough fluids and adding salt to your diet. If you take any medications, it is advised that you consult your doctor before starting on a low-carb Atkins program.

References

Article reviewed by Eric Althoff Last updated on: Apr 28, 2011

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