Atkins diet new controversy - low carb recipes and low fat recipes at loggerheads!

Dr Atkins diet has been at the heart of heated controversy
in recent times.

On May 26, 2004 A Florida businessman filed suit against
the makers of Atkins diet, based on low carb recipes, as
opposed to rival diets which favor low fat recipes.

The businessman claimed as a consequence of following
Dr Atkins diet, he suffers from severe heart disease,
necessitating angioplasty and a stent. He is seeking a court
injunction banning Atkins Nutritionals from marketing its
products without a warning of potential health risks and
asks for compensatory damages.

The Physicians Committee for Responsible Medicine
(PCRM, www.pcrm.org) reported that :"about 30 percent
of individuals on an Atkins diet experienced increases in LDL
(“bad”) cholesterol of at least 10 percent in a study published
May 18, 2004, in the Annals of Internal Medicine.

Two study participants dropped out because of elevated
cholesterol levels and a third developed chest pain and
was subsequently diagnosed with coronary heart disease."

High protein low carb recipes based diets such as Dr Atkins
diet have been criticized by major health organizations
including the American Heart Association, the American
Dietetic Association, and the American Kidney Fund.

The Nutrition Committee of the Council on Nutrition,
Physical Activity, and Metabolism of the American Heart
Association states, “High-protein diets are not recommended
because they restrict healthful foods that provide essential
nutrients and do not provide the variety of foods needed to
adequately meet nutritional needs. Individuals who follow
these diets are therefore at risk for compromised vitamin
and mineral intake, as well as potential cardiac, renal, bone,
and liver abnormalities overall.”

The PCRM also says they have received more than 560
complaints of illnesses and fatalities allegedly related to
Atkins-type diets - low carb recipes - through an on-line
registry...including more than two dozen reports of
potentially life-threatening cardiac arrhythmias and the
reported death of a 16-year-old girl in Missouri who was
following a low carb diet

According to PCRM President Neal Barnard, M.D Atkins 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.”

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.

In an article titled: "Low Carb Diet Truth - Why Atkin's Low
Carb Diet Doesn't Work", Keith Klein (www.ineedcarblo.com)
notes that "Low carb diets don't produce long-term results.
These diets do not work, and are bad for the health."

Also, "In the case of the low-carb diet, the down-side
outweighs the up-side by a huge margin.

A problem that adds to the confusion is the simple fact that
cutting back on carbohydrates works, at least for a quick
drop in body fat and body water.

The piece of the puzzle missing for most dieters is the
long-term effects on the body due to such a drastic
reduction in carbohydrates."

To solve the long-term effects problem, low-carb diets
such as the South Beach Diet introduce carbohydrates after
the 14 days initial phase.

But what does the other side say? As expected, we hear
a totally different story.

One of the most articulate of the Atkins diet defenders is
Anthony Colpo (www.theomnivore.com).

Here is a quick summary of his "6 myths" article:

1. Coronary heart disease (CHD)

If you want to maximize your chances of avoiding CHD,
a diet high in antioxidants and phytochemicals, a low glycemic
load, and regular consumption of omega-3 fats,
appears to be just what Dr Atkins diet recommends.

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!

2. Low-Carbohydrate Diets Contain Too Much Fat, and
Fat Makes You Gain Weight

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!

The Standard Western Diet (SWD) is typically high in
both fat and carbohydrate - and often leads to obesity.


3. Low-carb, High-Protein Diets cause Osteoporosis

A review of the research in this area shows that high
protein intake, in the presence of alkalinising fruit and
vegetable intake and adequate calcium intake, either has
no adverse affect on bone mass or has a positive affect
on bone mass.

We can see that a low-carbohydrate, high fat, high protein
diet is a far better choice for building strong bones than
a low-fat, high-carbohydrate diet.

It ensures adequate intake of protein; it replaces
acid-forming, phytate-containing grains and legumes with
alkalinising fruits and vegetables; and the fat content of
such a diet assists the absorption of fat-soluble
bone-building vitamins like Vitamin D and K.

4. High-Protein Diets Cause 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.

Needless to say, this is not the case.

A comparison of healthy subjects eating 100g or more
of protein per day with long-term vegetarians eating 30g
or less of protein per day concluded that both groups had
similar kidney function. The subjects were aged 30-80 and
both groups displayed similar progressive deterioration of
kidney function with age.

Individuals with healthy kidney function have little to fear
from higher levels of protein consumption.

5; Low-Carbohydrate Diets Put You In Ketosis, And Ketosis
Is Dangerous!

First of all, it should be pointed out that not all low-carb diets
induce ketosis. Carbohydrates can be restricted, but not
necessarily to the point where ketosis is induced (daily
carbohydrate intake of 50g or less seems to be a reliable
benchmark).

If carbohydrate intake is kept low enough however, one
eventually enters a state known as ketosis, characterised
by a measurable increase of ketones in the bloodstream.

Ketones are an intermediate product of fat breakdown,
and are an alternative source of energy to glucose.
Ketosis indicates a heightened state of fat-burning.

Contrary to the alarmist claims of some critics, there is
nothing dangerous about ketosis. One of the more
important functions of ketones is to serve as an alternative
fuel source for the brain - contrary to the claims of some
that the brain can only use glucose for fuel.

Despite the hype, healthy people have little to fear from
ketosis - unless they have a strong aversion to losing fat!

6; Low Carb Diets Are An Unproven Fad!

This has to be the most ridiculous criticism of all,
especially when one considers its source.

The human species has been eating a meat-based diet
for 2.4 million years, and analysis of the diets consumed
by recent hunter-gatherer societies (the best available
surrogate for paleolithic nutrition) shows that plant foods
comprised, on average, one-third of daily food intake -
the rest was derived from animal products.

What's more, the bulk of these plant foods were low-glycemic,
low-carbohydrate items such as nuts, seeds, wild fruits and
vegetables.

Carbohydrate-rich cereal grains did not appear in any
meaningful quantity in the human diet until the onset of the
agricultural revolution some 10,000 years ago.

Humans evolved on meat-based, low to moderate carbohydrate
nutrition, meaning that low carbohydrate diets are far more in
accordance with man's genetic evolution than the low-animal
fat, high carbohydrate nonsense that is currently espoused
by mainstream authorities.

The anti-animal fat, high carbohydrate diet concept is
a mere 4 decades old, nothing more than a speculative
construct of mid-twentieth century researchers who were at
a loss to explain the high prevalence of CHD in modernized
countries.

While the paleolithic diet kept the human species thriving for
over two-million years, the track record of the high-carbohydrate,
grain-based diet movement is atrocious - their persistent,
fanatical rantings against animal fats have been remarkably
successful in driving people towards vegetable fats and
carbohydrate-rich foodstuffs, the increasing consumption
of which has been accompanied by alarming increases in the
incidence of obesity and Type-2 diabetes

And here is his conclusion, which I quote as is:

"Those criticising low-carbohydrate diets often do so under
false pretenses. They unfairly equate high-carb, high-fat diets
with low-carb, high-fat diets, even though they have vastly
different metabolic effects.

Another tactic employed by such critics is to create fear of
possible adverse effects, which upon closer inspection only
concern individuals with certain metabolic defects. As we have
seen, this tactic is applied to claims of kidney damage and
ketoacidosis, even though there is no evidence that
low-carbohydrate diets initiate these ailments.

Indeed, hypertensive kidney damage and ketoacidosis are
complications of diabetes, a disease associated with
excessive carbohydrate intake.

Years ago, I believed the high-carbohydrate propaganda
and followed a low-fat, high carbohydrate diet. When it
became apparent that this diet was not conducive to optimal
health and performance, I had no choice but to experiment.
Through trial and error I adopted a paleolithic-style
low-carbohydrate diet. The result has been a marked
improvement in energy, mental focus, blood sugar control,
and an ability to maintain year round single-digit body-fat levels.
I encourage all my personal training clients to follow
low-carbohydrate nutrition, and those who take my advice
invariably experience benefits similar to my own."

There you are, with the pro and cons of Atkins diet.



About the author:

Drawing from his 30-year experience as a medical translator, teacher, traveler, musician, writer, deep multicultural awareness plus worldwide ancient spiritual traditions, A.M.Sall helps people "turn all their living days into quality time" in his self-development community at: http://www.health-beauty-wellness.com

Sign-up for free lifelong membership and claim your free "Healthy Foods" minicourse.

Atkins and South Beach Diets Compared

Low-carb diets have been in the market for quite some time now. Two of the most common these days are the Atkins and South Beach Diet.

Beginnings
Both were developed by medical doctors (cardiologists) who -- according to reports -- were trying to help Americans lose weight given their high carb diets.

Atkins Diet was the first to be developed and is thus, the more popular. It was developed by the late Dr. Robert C. Atkins as early as the 1972 but became more widely popular -- despite the oppositions -- in the 1990s.

Dr. Arthur Agatston, also a cardiologist but from Mount Sinai Cardiac Prevention Center in Miami Beach, Fla., is known as the father of the South Beach diet. His work came a lot later through his book: "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss" published in 2003.

Similarities
Both popular diet plans advise dieters to avoid carbohydrates and follow stringent steps to ensure that the significant weight lost during the program does not come back.

Both start with the so-called induction phase where the body of the dieter is "trained" for the routine.

Both diet plans come with suggested food lists where dieters can mix and match foods to suit their tastes. Of course, like other diet plans, both plans advise dieters to stay away from food not included in the lists.

Among the "dont's" in Dr. Atkins' list are fruit, bread, pasta, grains, starchy vegetables, nuts, seeds, legumes, and some dairy products except cheese, cream, and butter.

Aside from fruit, bread, pasta and vegetables, South Beach dieters are also advised to stay away from potatoes, cereal, rice, and corn, especially for the first two weeks of the induction or introductory period. After this period, these can be slowly re-introduced into the body, albeit in smaller amounts.

Both diet plans have a lifetime "maintenance" phase where hopefully dieters will be so accustomed to either plan that they hardly recognize that they are dieting at all.

Differences
While both diet plans restrict carbohydrate intake, the South Beach diet is said to be more forgiving by not totally eliminating carbs. It distinguishes between "good" and "bad" carbs and even "good" and "bad" fats. South Beach encourages intake of "good" carbs and fats.

Low-sugar carbs with low glycemic index are "good" carbs under the South Beach plan. Food rich in fiber are also recommended.

Atkins's diet routine helps the body to burn fat instead of carb. The goal is to help the dieter achieve good health.
Atkins's diet plan involves four phases while the South Beach plan has three phases.

In both plans, the introductory stage aims to condition the body for some changes to prepare for the program.

In Atkins diet, the body is trained to burn fat instead of sugar to help curb the cravings for sugar and break addiction to some foods.

In South Beach diet, the initial phase involves cutting on high-carb foods, which can be gradually re-introduced in small amounts in the next phase. In this case, South Beach debunks myths that this approach prevents dieters from getting healthy mix from all food groups.

Atkins dieters go through the next following phases: ongoing weight loss, pre-maintenance and lifetime maintenance.
The last two phases of South Beach diet are called re-introduce the carb and diet for life.

What's key in the maintenance phase in Atkins is to keep portions of food at small amounts.

Atkins diet guarantees no hunger deprivation because its long-term goal is healthy diet.

South Beach's promise is a "change in the way of eating," with the dieter not recognizing at all that he is on a diet.
Summarizing the Diets

Atkins Diet
Developed by cardiologist Dr. Robert C. Atkins in 1972, with his “Diet Revolution”, a high-protein, high-fat, low-carbohydrate diet.

The program focuses on a low-carbohydrate diet.

The Program has 4 phases:
1. induction phase (train the body to burn fats instead of carb)
2. ongoing weight loss
3. pre-maintenance
4. lifetime maintenance

South Beach Diet
Developed by cardiologist Dr. Arthur Agatston of Miami, Florida, who in 2003, published the book “The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss".

The program distinguishes between “good” and “bad” carbohydrates, and “good” and “bad” fats.
Take in “good” carbs and fats.

The program has 3 phases:
1. 2-week introductory or induction phase (strictly no carbs)
2. re-introduce the carbs
3. diet for life

Please check http://www.OnlineDietReview.com for more information.

About the author:
David Teeth is a personal trainer, nutritionist and dietician with years of experience in dieting. David is a full time writer for http://www.onlinedietreview.com/

Atkins Diet -- The Final Verdict

Supporters of the Atkins Diet claim that a low carbohydrate diet is a safe and effective method for losing weight. This article evaluates the low carbohydrate diet and specifically the claims made about ketosis.

The Low Carb-Ketosis Link

By severely limiting carbohydrates in your diet, the main energy source used by your body, glucose, drops to low levels. In return, insulin levels also drop. With low glucose and low insulin levels, the body turns to alternative sources of energy.


Because of a significant change in your body's chemistry when on the Atkins Diet, certain metabolic pathways are turned "on" that are normally not "on" or run at very low levels. One such pathway involves the breakdown of fat, called Beta-Oxidation of Fats.


Now, normally fats are broken down to produce energy when your body senses a need. But in the context of a low Carb diet, the normal breakdown pathway of fats is altered and an alternative pathway kicks in. This alternative pathway produces what are called ketone bodies.


Ketosis is the term used to describe when ketone bodies are circulating in your bloodstream. The ketone bodies can be used as alternative sources of energy by, most importantly, your brain.


In case you might be curious, the three ketone bodies produced by this alternative pathway for breaking down fat are acetoacetate, beta-hydroxybutyrate, and acetone. These ketone bodies are formed in your liver and then are transported to other tissues, mainly the brain. In your brain, they are converted back to a form that can provide direct energy during times of starvation.


Here is the whole process...

1. Atkins Diet lowers glucose and insulin (the body's main energy source)
   
   
2. Alternative pathways are turned "on" to provide energy
   
   
3. One alternative pathway breaks down fat and produces ketone bodies
   
   
4. Ketone bodies represent the state called ketosis
   
   
5. The brain uses ketone bodies as an alternative source of energy

So, the Atkins Diet (and any low Carb diet) produces a low energy state (low glucose) that causes the breakdown fat using an alternative pathway that leads to the development of ketosis.


So far it sounds pretty good. By limiting Carbs in your diet, you can essentially force your body into breaking down stored fat, the very thing you need to get rid of to lose weight.


But there are problems...

Atkins Diet and Toxicity

Ketone bodies are toxic. Many supporters of low Carb diets claim that ketosis is safe. They state that they are natural byproducts of fat breakdown and even babies have high levels of circulating ketone bodies.


First, they are not natural by-products of fat metabolism. The normal beta-oxidation of fats does produce ketone bodies but these are incorporated into the normal cycle of energy production, called the Krebs cycle. When ketone bodies are circulating in your bloodstream, it signals an abnormal physiologic state, called starvation. They are not incorporated into the normal energy cycle, the Krebs cycle, and spill into the bloodstream.


Just because your body has the ability to transport ketone bodies to certain tissues and then use them for energy, does not make it a normal process. It is an alternative pathway that turns "on" only when your body is faced with depleted levels of the main energy source, glucose.


Secondly, babies are not small adults. A baby's liver and brain tissue are made up of different chemicals and pathways, specifically geared to handle the high fat diet coming from mother's milk. These pathways change as a baby grows and starts to eat other foods. Eventually, the normal adult pathways are set up and the infantile chemistry used as evidence to support the safety of ketosis, stop working.


But this is not even related to the fact that ketone bodies are toxic. In medicine, the three ketone bodies mentioned above are classified as toxic acidic chemicals. At high levels, they can cause your blood to become too acidic, a disease state called ketoacidosis.


Granted, this is rare because most of the ketone bodies will be used by the brain as an energy source. Ketoacidosis is usually seen in type 1 diabetics. It is a medical emergency.


So, is ketosis dangerous to your body? Yes and no. Yes, ketosis represents a state of starvation. Losing weight when the body thinks you're starving is the best way to guarantee weight regain. The weight will come back and come back as fat. No, ketosis will not cause ketoacidosis in non-diabetics. And as long as you have a large storage of fat, your brain will not starve for energy.

The Final Verdict

1. As an alternative physiologic state, ketosis is not dangerous, assuming the levels of ketone bodies do not increase to acidic levels.
   
   
   
2. As a diet plan, ketogenic diets are not recommended because of the state of starvation they create. Your metabolism will eventually slow down setting you up for weight regain in the near the future.
   
   
   
3. Ketogenic diets, like the Atkins Diet, may also be dangerous not because they cause ketosis, but because they promote high protein and fat intake. High protein diets, unless you're body building, increases urea production and can damage the kidneys. Supporters claim that this just doesn't happen, reporting that no kidney damage has occurred to the millions of dieters on Atkins Diet or other ketogenic diets.
   
   
   However, it is well known that microscopic damage can occur to the kidneys effecting their ability to filter the blood. But clinical signs of this damage may take several years to manifest. Chronic renal insufficiency is a concern for ketogenic dieters, which may cause problems in the years to come.

Conclusion

Atkins Diet and other ketogenic diets (low Carb) can be safe and effective in causing weight loss. However, I recommend keeping ketosis to a minimum and keep your carbohydrate intake above 50 grams a day. Don't follow the suggestions for reaching an "induction" phase. It's not necessary to turn "on" the alternative pathways described above and burn fat.


Remember, healthy weight loss is to burn fat and fat only. But it also involves keeping your rate of weight loss around 2-3 pounds/week. The induction phase promoted by the Atkins Diet can result in a rate of weight loss far greater than 2-3 pounds/week. It may sound good to you now, but how does gaining it all back as fat sound? Because that will happen if you lose weight too fast.



For more information on ways to experience healthy weight loss, visit

www.weight-loss-professional.com/articles


To Healthy Living!


Dr. Michael A. Smith
Chief Medical Consultant
Diet Basics Website
About the Author

Dr. Smith is the Chief Medical Consultant for Diet Basics, a content based weight loss web site dedicated to all dieters fighting to lose weight. Please visit his site at

www.weight-loss-professional.com/articles

Just one visit and you'll be hooked.

The Atkins Diet...What Is It?

You're probably wondering how a diet like this could actually lead to weight loss. According to the late Dr. Atkins, it's all about limiting carbohydrates. As Americans, we eat a large amount of carbohydrates. These are foods that contain white flour and refined sugar. In other words, most of the packaged foods we eat such as pasta, bread and cereal are carbohydrate-rich. According to the core principle of the Atkins diet, by limiting carbohydrates in a four-phase process your body is forced to burn its stored fat, rather than carbohydrates, for fuel.


In 1972, Dr. Robert Atkins first published his book, Dr. Atkins New Diet Revolution, which suggested a new way to diet. Up until this time, dieting consisted of lowering the number of calories eaten per day or lowering both the amount of fats and carbohydrates eaten. But, Dr. Atkins' diet was strictly focused on limiting carbohydrate consumption. So, what are carbohydrates?


You have probably heard of "carbohydrates" and "complex carbohydrates." They come in many forms including rice, pasta, bread, crackers, cereal, fruits and vegetables. Carbohydrates provide your body with its basic fuel. You can think about the relationship between your body and carbohydrates in much the same way you would consider the relationship between a car engine and gasoline.


There are four main benefits participants gain from following the Atkins plan:

Weight Loss - When you cut down carbohydrates, your body converts from using carbohydrates for energy to burning fat as the primary energy source. This results in weight loss.

Weight Maintenance - Each individual has a level of carbohydrate intake at which they will neither gain nor lose weight. The Atkins plan allows the body to determine this amount through the eventual increase in the amount of carbs you can eat.

Good Health - Atkins dieters are encouraged to eat nutrition-rich foods with vitamin and nutritional supplements as needed.

Disease Prevention - Lowering carbohydrate intake and, in turn, insulin production may help prevent diseases like diabetes.
About the author:

http://www.a1-diet-4u.info/