Atkins Diet research...
In his review, Astrup, director of research in the department of
human nutrition at the Royal Veterinary and Agricultural University
in Frederiksberg, Denmark, examined the evidence from about 60 studies
on the Atkins and other low-carb diets [4].
Several small studies in the last year or two have surprised the
experts by showing that people lose more weight on the Atkins diet
than on the standard low-calorie, low-fat diet, at least in the
short term, with even better cholesterol improvements.
Experts have suspected that the weight loss on a low-carb diet
may be largely due to water loss, because lots of fluid is bound
up in the body's carbohydrate stores that are depleted.
However, Astrup said body composition studies indicated the weight
loss is a real fat loss, not just water.
The review of current research found that people on Atkins-style
low carbohydrate diets tend to lose more weight in the first six
months. But they said weight loss for both groups is similar after
12 months.
The team looked at three studies carried out in the past two years
comparing the effects of a low-fat diet with a low-carb one on obese
volunteers. All showed the low-carb diet to double the weight loss
seen in those with a low-fat intake after six months. But after
a year, there was little difference between both groups.
Professor Astrup, who also works as a medical adviser for Weight
Watchers, and colleagues write: “Weight loss on the low-carbohydrate
diet is probably caused by a combination of restriction of food
choices and the enhanced satiety produced by the high protein content.”
The study did however show greater improvements in some heart disease
risk factors, such as cholesterol levels, in the low-carb diet.
"After six months, from six months to one year, the efficacy
of low-carbohydrate diets seems to go away," he says. "After
one year it is still better than low-fat, high-carbohydrate diets
-- but people are regaining weight. They do this on all diets, so
there is no reason to blame Atkins. This is probably due to lack
of adherence."
But the researchers warn that cutting out fruit, vegetables, whole-grain
bread and cereals may actually increase the risk of heart disease
and cancer.
However, to say that the Atkins Diet involves cutting out fruit
and vegetables is not correct.
Contrary to popular belief, the Atkins Diet actually consists of
four diets, rather than just one. It starts with The Induction
Phase, which lasts for two weeks. The daily intake of carbohydrate
is restricted to 20 grams or less.
After the first two weeks, you move on to phase two — Ongoing
Weight Loss. During this second phase, you're able to eat more
carbohydrate.
Some people might be able to eat more carbohydrate (50-75 grams
daily), while others will need slightly less. Dr. Atkins recommends
that you stick with this plan until you reach your target weight.
Several trials show a reduced risk of heart disease with 400-650
grams of fruit and vegetables daily [1, 2, 3]. This provides only
50-60 grams of carbohydrate, much of it in the form of fiber (which
is not actually counted as carbohydrate on the Atkins Diet).
It's also a myth that people on the Atkins Diet eat no vegetables.
"Let us sing a song of veggies. Such beautiful, health-enhancing,
varied foods," writes Dr. Atkins. "Vegetables, if you
choose the right ones, are very high-powered nutrient packages.
These advantages come — once again if you choose your vegetables
carefully — at a relatively low metabolic cost. That means
you are getting high fiber and phytochemicals with relatively low
numbers of calories and carbohydrates."
A daily intake of 550 grams of fruit and vegetables might consist
of 200 grams (7 ounces) of cooked vegetables (white onion, red onion,
courgette, cherry tomato, red pepper, and yellow pepper), 250 grams
(8.8 ounces) of berries (dark sweet cherries, grapes, blueberries,
blackberries, blackcurrants) and a small apple weighing 100 grams
(3.5 ounces). All this food provides a total of just 52 grams of
carbohydrate (a lot of which is fiber).
The bottom line is that the Atkins Diet, like any way of eating,
will not work for everyone. It has strengths and weaknesses. Before
passing judgment on the Atkins Diet, make sure to learn a little
more about it.
Remember that the scare headlines and "breakthrough"
findings in the newspapers or on TV are designed to attract your
attention, not always to inform or educate.
Related Articles
References
1. Bazzano, L.A., He, J., Ogden, L.G., Loria, C.M., Vupputuri, S.,
Myers, L., & Whelton, P.K. (2002). Fruit and vegetable intake
and risk of cardiovascular disease in US adults: the first National
Health and Nutrition Examination Survey Epidemiologic Follow-up
Study. American
Journal of Clinical Nutrition, 76, 93-99
2. Johnsen, S.P., Overvad, K., Stripp, C., Tjonneland, A., Husted,
S.E., & Sorensen, H.T. (2003). Intake of fruit and vegetables
and the risk of ischemic stroke in a cohort of Danish men and women.
American
Journal of Clinical Nutrition, 78, 57-64
3. van't Veer, P., Jansen, M.C.J.F., Klerk, M., & Kok, F.J.
(2000). Fruits and vegetables in the prevention of cancer and cardiovascular
disease. Public
Health Nutrition, 3, 103–107
4. Astrup A, Meinert Larsen T, Harper A. (2004). Atkins and other
low-carbohydrate diets: hoax or an effective tool for weight loss?
Lancet,
364, 897-989
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