Dr. Atkins diet: Top 10 Questions and Answers on Atkins Diet
1. What is Atkins Diet?
Dr. Atkins diet, first introduced in 1972, is strictly
focused on limiting carbohydrate consumption.
That is why it is called a low-carb, high-protein diet or
sometimes simply a low-carb diet, together with other
diets such as South Beach Diet, Power Protein Diet etc...
2. What are carbohydrates, and where can they be found?
Carbohydrates provide your body with its basic fuel, very
much like a car engine and gasoline. Glucose goes directly
into the cells, which convert it into the energy they need.
There are two types of carbohydrates:
Simple carbohydrates (also called "sugars" on food
package labels): glucose, fructose and galactose are
referred to as monosaccharides. Lactose, sucrose and
maltose are called disaccharides (they contain two
monosaccharides).
Complex carbohydrates ("starches"), made up of chains
of glucose molecules, which is simply a way plants store
glucose.
Starches can be found in great quantities in most
grains (wheat, corn, oats, rice) and things like potatoes
and plantains.
Your digestive system breaks a starch back down into
its component glucose molecules so that the glucose
can enter your bloodstream.
A complex carbohydrate is digested more slowly than
simple carbohydrates because it takes longer to break
down a starch.
Complex carbs can be either high in fiber such as
broccoli or low in fiber such as bananas or potatoes.
But carbohydrates are not the only substances the body
uses: it also needs proteins and fats.
3. What are proteins and where can they be found?
A protein is any chain of amino acids. Carbohydrates
provide cells with energy, proteins provide cells with the
building material they need to grow and maintain
their structure.
Protein can be found in both animal and vegetable foods.
Most animal sources (meat, milk, eggs) provide "complete
protein": they contain all of the essential amino acids.
Vegetable foods usually have few or none of the essential
amino acids. Example: rice is low in isoleucine and lysine.
Some vegetable sources contain quite a bit of protein --
things like nuts, beans, soybeans, etc. are all high in protein.
4. What are fats and where can they be found?
Fats are also an important part of our diet. Many foods
contain fat in different amounts. High-fat foods include
dairy products like butter and cream as well as mayonnaise
and oils.
There are two kinds of fats: saturated and unsaturated.
Saturated fats are normally solid at room temperature,
while unsaturated fats are liquid at room temperature.
Vegetable oils are the best examples of unsaturated fats,
while lard and shortening (along with the animal fat you
see in raw meat) are saturated fats.
We can further distinguish the unsaturated fats between
polyunsaturated and monounsaturated. Unsaturated fats
are currently thought to be more healthy than saturated fats,
and monounsaturated fats (as found in olive oil and peanut oil)
are thought to be healthier than polyunsaturated fats.
Fat is necessary because: the only way to get certain
fat-soluble vitamins is to eat fat, your body has no way to
make certain essential fats, so you must get them in your
food.
Another reason is that fat is a good source of energy,
in fact it contains twice as many calories per gram as
do carbohydrates or proteins. Your body can burn fat as
fuel when necessary
5. and how can I loose weight by reducing carbohydrate
consumption?
Atkins diet and other low-carb diets are based on the theory
that certain carbohydrates have a greater impact on blood
sugar levels than others.
So you count these carbs. They are the ones that matter.
To figure out the net carb count of a food item, you need to
identify the carbs that don't have a high impact -- those from
fiber and sugar alcohol, and subtract that total from the
overall carb count
Just regulate your blood sugar levels (from carbohydrates)
and you'll be able to better regulate your appetite... and
your weight.
Therefore, say Atkins diet proponents, the culprits are
carbohydrates and there is nothing wrong with eating as
much meat as you want!
What you should do is restrict carbohydrate consumption,
specially starchy foods such as bread, rice, corn etc...,
except for what they consider as "good carbohydrates"
such as high fiber vegetables (broccoli etc...)
According to them, the energy we need should be taken
from proteins, and sometimes fat, but as few carbohydrates
as possible, hence the name: low carbohydrate diet..
6 . What else does the human body need?
Mainly vitamins and minerals. These can be found in various
foods, fruits, etc..It seems the "Standard Western Diet" is
deficient in vitamins and minerals. This has led to the
creation of vitamin and mineral supplements.
7. Is Atkins diet efficient?
Anybody can note the simple fact that cutting back on
carbohydrates works, at least for a quick drop in body fat
and body water.
However, for most dieters the problem is the long-term
effects on the body due to such a drastic reduction in
carbohydrates.
Whatever Atkins diet proponents have said, this remains a
real problem and people like those at South Beach Diet have
tried to solve it by introducing carbohyfrates after the 14 days
initial phase.
8. What about the "fat makes you fat" theory?
According to Anthony Colpo, one of the most articulate of the
Atkins diet defenders:
"Some folks have been so inculcated with the simplistic
"fat makes you fat" theory that they just cannot believe
a diet high in fat can lead to a loss of bodyfat.
The fact is, high fat diets can result in spectacular fat loss
- as long as carbohydrate intake is kept low. Eat a diet that
is high in both fat and carbohydrate and your bodyfat
percentages will head north real quick! "
9. Does Atkins diet cause coronary heart disease (CHD)?
On May 26, 2011 A Florida businessman filed suit against
the makers of Atkins diet.
The man claimed as a consequence of following the low-carb
diet, he suffers from severe heart disease, necessitating
angioplasty and a stent
One of the fiercest opponents of Atkins diet, the Physicians
Committee for Responsible Medicine (PCRM) President
Neal Barnard, M.D, said that the diet proponents "push dieters
to avoid healthy foods, like rice, beans, and pasta, while
ignoring the risks of high-cholesterol, high-fat meat and
cheese. The idea that cholesterol and saturated fat don’t
matter is a dangerous myth.”
But what does the other side say? As expected, we hear
a totally different story.
Here is Anthony Colpo's take on the CHD issue:
"A low carb diet based on paleolithic food choices, that is,
a diet based on free-range animal products and low
carbohydrate, low-glycemic plant foods, fits the bill quite
nicely. So go ahead, eat your steak and salad!"
10. Are there any other health risks?
In additon to CHD - coronary heart disease - Atkins diet has
also been blamed for a number of other "atrocities", such as:
colon cancer, impaired kidney function, osteoporosis,
complications of diabetes, and to cap it all: constipation,
headache, bad breath, muscle cramps, diarrhea, general
weakness.
A few quick answers to some of these accusations from
Anthony Colpo:
Kidney disease: "Bodybuilders and strength athletes have
been consuming high-protein diets for decades. Given the
widespread global participation in these activities, if the
claims of kidney damage were true, by now there would be
an enormous number of case studies of ex-bodybuilders
and strength athletes afflicted with kidney disease," which
is obviously not the case.
Osteoporosis: "a low-carbohydrate, high fat, high protein
diet is a far better choice for building strong bones than
a low-fat, high-carbohydrate diet."
The Atkins Diet Everyone is still talking about it!
Tags: Dr. Atkins diet;What is Atkins Diet? ; The Atkins Diet;Why does the Atkins Diet work?;Losing Weight With Atkins Diet;Stanford diet study tips scale in favor of Atkins plan;How Does the Atkins Diet Work ;How to Lose Weight with the Atkins Diet
1. What is Atkins Diet?
Dr. Atkins diet, first introduced in 1972, is strictly
focused on limiting carbohydrate consumption.
That is why it is called a low-carb, high-protein diet or
sometimes simply a low-carb diet, together with other
diets such as South Beach Diet, Power Protein Diet etc...
2. What are carbohydrates, and where can they be found?
Carbohydrates provide your body with its basic fuel, very
much like a car engine and gasoline. Glucose goes directly
into the cells, which convert it into the energy they need.
There are two types of carbohydrates:
Simple carbohydrates (also called "sugars" on food
package labels): glucose, fructose and galactose are
referred to as monosaccharides. Lactose, sucrose and
maltose are called disaccharides (they contain two
monosaccharides).
Complex carbohydrates ("starches"), made up of chains
of glucose molecules, which is simply a way plants store
glucose.
Starches can be found in great quantities in most
grains (wheat, corn, oats, rice) and things like potatoes
and plantains.
Your digestive system breaks a starch back down into
its component glucose molecules so that the glucose
can enter your bloodstream.
A complex carbohydrate is digested more slowly than
simple carbohydrates because it takes longer to break
down a starch.
Complex carbs can be either high in fiber such as
broccoli or low in fiber such as bananas or potatoes.
But carbohydrates are not the only substances the body
uses: it also needs proteins and fats.
3. What are proteins and where can they be found?
A protein is any chain of amino acids. Carbohydrates
provide cells with energy, proteins provide cells with the
building material they need to grow and maintain
their structure.
Protein can be found in both animal and vegetable foods.
Most animal sources (meat, milk, eggs) provide "complete
protein": they contain all of the essential amino acids.
Vegetable foods usually have few or none of the essential
amino acids. Example: rice is low in isoleucine and lysine.
Some vegetable sources contain quite a bit of protein --
things like nuts, beans, soybeans, etc. are all high in protein.
4. What are fats and where can they be found?
Fats are also an important part of our diet. Many foods
contain fat in different amounts. High-fat foods include
dairy products like butter and cream as well as mayonnaise
and oils.
There are two kinds of fats: saturated and unsaturated.
Saturated fats are normally solid at room temperature,
while unsaturated fats are liquid at room temperature.
Vegetable oils are the best examples of unsaturated fats,
while lard and shortening (along with the animal fat you
see in raw meat) are saturated fats.
We can further distinguish the unsaturated fats between
polyunsaturated and monounsaturated. Unsaturated fats
are currently thought to be more healthy than saturated fats,
and monounsaturated fats (as found in olive oil and peanut oil)
are thought to be healthier than polyunsaturated fats.
Fat is necessary because: the only way to get certain
fat-soluble vitamins is to eat fat, your body has no way to
make certain essential fats, so you must get them in your
food.
Another reason is that fat is a good source of energy,
in fact it contains twice as many calories per gram as
do carbohydrates or proteins. Your body can burn fat as
fuel when necessary
5. and how can I loose weight by reducing carbohydrate
consumption?
Atkins diet and other low-carb diets are based on the theory
that certain carbohydrates have a greater impact on blood
sugar levels than others.
So you count these carbs. They are the ones that matter.
To figure out the net carb count of a food item, you need to
identify the carbs that don't have a high impact -- those from
fiber and sugar alcohol, and subtract that total from the
overall carb count
Just regulate your blood sugar levels (from carbohydrates)
and you'll be able to better regulate your appetite... and
your weight.
Therefore, say Atkins diet proponents, the culprits are
carbohydrates and there is nothing wrong with eating as
much meat as you want!
What you should do is restrict carbohydrate consumption,
specially starchy foods such as bread, rice, corn etc...,
except for what they consider as "good carbohydrates"
such as high fiber vegetables (broccoli etc...)
According to them, the energy we need should be taken
from proteins, and sometimes fat, but as few carbohydrates
as possible, hence the name: low carbohydrate diet..
6 . What else does the human body need?
Mainly vitamins and minerals. These can be found in various
foods, fruits, etc..It seems the "Standard Western Diet" is
deficient in vitamins and minerals. This has led to the
creation of vitamin and mineral supplements.
7. Is Atkins diet efficient?
Anybody can note the simple fact that cutting back on
carbohydrates works, at least for a quick drop in body fat
and body water.
However, for most dieters the problem is the long-term
effects on the body due to such a drastic reduction in
carbohydrates.
Whatever Atkins diet proponents have said, this remains a
real problem and people like those at South Beach Diet have
tried to solve it by introducing carbohyfrates after the 14 days
initial phase.
8. What about the "fat makes you fat" theory?
According to Anthony Colpo, one of the most articulate of the
Atkins diet defenders:
"Some folks have been so inculcated with the simplistic
"fat makes you fat" theory that they just cannot believe
a diet high in fat can lead to a loss of bodyfat.
The fact is, high fat diets can result in spectacular fat loss
- as long as carbohydrate intake is kept low. Eat a diet that
is high in both fat and carbohydrate and your bodyfat
percentages will head north real quick! "
9. Does Atkins diet cause coronary heart disease (CHD)?
On May 26, 2011 A Florida businessman filed suit against
the makers of Atkins diet.
The man claimed as a consequence of following the low-carb
diet, he suffers from severe heart disease, necessitating
angioplasty and a stent
One of the fiercest opponents of Atkins diet, the Physicians
Committee for Responsible Medicine (PCRM) President
Neal Barnard, M.D, said that the diet proponents "push dieters
to avoid healthy foods, like rice, beans, and pasta, while
ignoring the risks of high-cholesterol, high-fat meat and
cheese. The idea that cholesterol and saturated fat don’t
matter is a dangerous myth.”
But what does the other side say? As expected, we hear
a totally different story.
Here is Anthony Colpo's take on the CHD issue:
"A low carb diet based on paleolithic food choices, that is,
a diet based on free-range animal products and low
carbohydrate, low-glycemic plant foods, fits the bill quite
nicely. So go ahead, eat your steak and salad!"
10. Are there any other health risks?
In additon to CHD - coronary heart disease - Atkins diet has
also been blamed for a number of other "atrocities", such as:
colon cancer, impaired kidney function, osteoporosis,
complications of diabetes, and to cap it all: constipation,
headache, bad breath, muscle cramps, diarrhea, general
weakness.
A few quick answers to some of these accusations from
Anthony Colpo:
Kidney disease: "Bodybuilders and strength athletes have
been consuming high-protein diets for decades. Given the
widespread global participation in these activities, if the
claims of kidney damage were true, by now there would be
an enormous number of case studies of ex-bodybuilders
and strength athletes afflicted with kidney disease," which
is obviously not the case.
Osteoporosis: "a low-carbohydrate, high fat, high protein
diet is a far better choice for building strong bones than
a low-fat, high-carbohydrate diet."
The Atkins Diet Everyone is still talking about it!
Hard to believe that a diet that has been around since 1972 is still such a hot topic. Of course, a diet that advocates eating high protein, high fat food while cutting out most of the carbohydrates is a popular diet of choice today. Although it has come under some scrutiny over the last couple of years, one thing is for certain - this diet can lead to serious weight loss!
Jumping forward from 1972, Dr. Atkins published three books on his diet plans between 1992 and 2018. He has also published several companion books, like cookbooks, journals and various specialized dieting books. Using these books and his diet plan, a great amount of weight loss success has been achieved by numerous dieters.
Over the last few years, Dr. Atkins’ diet has not only been popular in homes, but in restaurants and grocery stores, as well. Many restaurants are now featuring an “Atkins” option, or low-carb selections based on his or other similar diet plans. Atkins Advantage is a company that is creating and distributing nutritional bars, shakes and other goods based on the Atkins diet in grocery stores, pharmacies and discount outlets nationwide.
One of the main draws of the Atkins diet is the fact that when you follow it, counting calories is not something that is required. No funny charts are used and no journal has to be kept (unless you choose to). You also don’t have to watch “portions” when you are on the Atkins diet. You can eat as much of certain types of food as you want, when you want, without worry. This leads to another of the pros of the diet - serious weight loss!
Another thing that attracts people to the Atkins diet is the fact that you can eat as much meat, cheese and eggs as you like. High fat, high cholesterol foods are not a “no-no” with the Atkins diet. As anyone who has been on a diet knows, you have to give up something when you choose to follow any kind of plan. This plan allows you to keep eating as much protein rich foods as you want.
One of the main complaints about the Atkins diet is its strict limitation of carbohydrates, which includes basic foods like bread, pasta, rice and even fruits. You can up your intake of eggs, cheese and any type of meat, but you have to practically eliminate any processed flours and sugars from your daily food intake. Some say even this is not that big of a problem in an age where artificial sweeteners can allow you those guilty pleasures, like ice cream. Also, if you stick with the diet long enough, those craving for carbs will not be as strong and easily managed. However, if you cheat and eat carbs occasionally to stop those cravings, they will come back stronger and stronger.
This diet has been criticized by others in the medical community, which might be seen as another drawback to the diet. It does not conform to the American Heart Association’s guidelines for a healthy heart due to its high levels of cholesterol and fatty foods. Other medical professionals also state that due to this diet’s low levels of dietary fiber, it can lead to constipation and bowel problems. It can also lead to high levels of uric acid and ketones in the body, since it is burning fat for energy instead of carbohydrates. These high levels can lead to problems with the kidneys and headaches.
Truthfully, if you are finding success with this diet, it could be the correct diet for you. However, if you are experiencing health problems or are not satisfied on this diet, it probably is not. As with other diets, the dropout rate of those who start the Atkins diet is high…so it obviously isn’t the best thing since “sliced bread”!
Atkins Diet - Learn More
The Atkins diet can be boring because of the limited choice and some believe it can be dangerous. Get a physical to make sure you can tolerate the diet and inform the doctor about your decision to try the Atkins diet. Make sure you completely understand how the diet works.
You can get all the information, both positive and negative, that you could want online, at the library or the bookstore. The Atkins diet attempts to get your body to burn fat instead of carbs as fuel. Atkins dieters sometimes experience physical reaction in the early weeks of the diet.
There are things that can be done to alleviate these symptoms. Dizziness and muscular cramps can be experienced by new Atkins dieters. You might have dizziness, cramps or other physical effects caused by the dietary changes you are making. You can take steps to prevent cramps and other symptoms.
Brain fog, dizziness and muscular cramps are common reactions to the dietary changes. Minerals like potassium wash out of your system rather quickly. A banana will not replace all the potassium loss, you need to take a supplement. Your symptoms should improve in about an hour.
Here are some hints to help you stay healthy while on Atkins. There are ways to help you combat the symptoms of the dietary changes. You need to eat at least 8 calories per pound of body weight. You need to drink enough water to flush toxins from your system.
Some people recommend drinking water equal to half your body weight, that is a lot of water. Water helps the body to rid itself of acidic ketones and also helps in lipolysis , the burning of fat rather than carbs for energy.
Don't weigh or measure yourself more than once a week, more often will have you obsessing over every 1/4 ounce. You will likely see a decrease in inches after the first week, if not you will surely see it in pounds. Eating the carbs that make you feel your best, still means you need to stay within the limits for the diet stage you are in. You will get more "bang for the buck" if you choose unprocessed, natural nutrient dense carbohydrates.
Sugar is an absolute no-no. Regular exercise is absolutely necessary. Do not even consider a program that promises you can lose weight without exercise. Exercise helps the body to better utilize the foods you consume. Not doing enough exercise is as bad as doing too much. Ask your doctor's advice about how often, how much and what type of exercise is right for you. Don't start off by trying to run a 10k, try a walk around the block and build up tolerance for more.
Be sure to take the nutrient supplements prescribed by your doctor. You should have a journal to record your weight loss and food consumption. If a major event or life change happens, record it and the emotions, since these can affect how you eat. What happens in your life affects what you eat, how much and even how often you eat.
Significant events should also be entered because even good stuff can affect you. Keep track of exactly what you eat in your food journal if you are diabetic you will be able to see how certain foods positively or negatively affect blood sugar levels. You should record your daily test results in this journal also.
Your journal will teach you to recognize patterns and to realize when your blood sugar levels are changing. Share your journal, or at least the trends you have noticed, with your doctor so that he can determine what needs to be done. Read the labels on every pre-packaged food item, look for white flour and hidden sugars.
You will lose weight faster if you limit your caffeine intake. The Atkins diet, or any other diet, is not going to take off 50 pounds in a week. A weight loss of 2-4 pounds a week may be realistic for one person but not for another. Losing more than this could be dangerous.
If weight loss is very rapid your body will go into starvation mode and try to hold on to what it can, and weight loss will stop cold. Any large weight loss will be regained if you return to your "normal" eating habits. Your prior "normal" eating patterns are what made you overweight to begin with.
A diet that promises phenomenal weight loss in a very short period of time is likely a scam. A really workable diet is one that recommends a balanced diet, exercise and possibly supplements. Be sure that any supplement is safe in general and for you in particular.
Just because a supplement is all natural, doesn't mean it is safe. Some supplements can interact with certain medication, so be cautious. No medications, vitamins or supplements should be taken without your doctor's approval.
Tags: Dr. Atkins diet;What is Atkins Diet? ; The Atkins Diet;Why does the Atkins Diet work?;Losing Weight With Atkins Diet;Stanford diet study tips scale in favor of Atkins plan;How Does the Atkins Diet Work ;How to Lose Weight with the Atkins Diet