The Atkins diet is a low-carb program that limits carbohydrate-rich foods such as grains, starchy vegetables, sugar, fruits and some dairy products. The diet is divided into four phases, with varying degree of carbohydrate restrictions that will help you determine the optimal carbohydrate intake for your body and personal metabolism. The foods that constitute the foundation of the Atkins diet include non-starchy vegetables, meat, fish, poultry, eggs, cheese and fats from salad dressing, butter, bacon, oils, cream and nuts.
Saturated Fats
The Atkins diet and other low-carb plans often are criticized because of their saturated fat content, which is often claimed to be responsible for elevating blood cholesterol levels and the risk of developing cardiovascular diseases. Although saturated fat-rich foods such as butter, mayonnaise, cream, full-fat cheese and fatty meats, can be consumed on the Atkins diet, Atkins dieters can choose unsaturated fats from olive oil, canola oil, avocado, nuts and nut butter if they prefer. Most importantly, recent findings from a comprehensive meta-analysis indicate that saturated fat does not cause coronary heart disease or cardiovascular diseases, according to the January 2010 issue of the "American Journal of Clinical Nutrition."
Triglycerides
By restricting your carbohydrate intake, the Atkins diet can significantly lower your triglycerides. Levels below 150 mg/dL are considered optimal, according to MayoClinic.com. In a study published in the May 2004 issue of "Annals of Internal Medicine," participants assigned to a low-carb diet similar to the first phase of the Atkins diet, which limits carbohydrates to less than 20 g a day, reduced their triglycerides by 74.2 mg/dL in 24 weeks, compared with a reduction of 27.9 mg/dL in the low-fat, calorie-restricted diet group.
LDL Cholesterol
LDL cholesterol levels, often called bad cholesterol, are not affected by a low-carb diet. Although following the Atkins diet is not likely to change your LDL cholesterol levels, low-carb diets can change your type of LDL particles. High-carb diets are associated with small and dense LDL particles, which are more atherogenic, or more likely to result in atherosclerosis. On the other hand, low-carb diets like the Atkins program are associated with large and buoyant LDL particles, which are less atherogenic and less dangerous for your heart health, as explained in a paper published in August 2005 in "Nutrition & Metabolism." (See Reference 2)
HDL Cholesterol
HDL cholesterol levels, known as the heart-protective cholesterol, are optimal when they reach levels above 60 mg/dL, according to MayoClinic.com. Unfortunately, low-fat diets often result in a reduction of these protective HDL cholesterol levels; however, following the Atkins diet could help you boost your HDL cholesterol levels. A study involving 120 overweight and hyperlipidemic men showed that a low-carb diet similar to the Atkins diet increased their HDL cholesterol levels by 5.5 mg/dL in 24 weeks, while the low-fat group had a decrease of 1.6 mg/dL, as published in May 2004 in "Annals of Internal Medicine."
References
- "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.; May 2004
- "Nutrition & Metabolism"; The Case for Not Restricting Saturated Fat on a Low Carbohydrate Diet; Jeff S. Volek, et al.; August 2005
- "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
- MayoClinic.com: Cholesterol Levels
