The latest 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.

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.

More information about the Atkins Diet is available here (The Atkins Diet made healthy) and here (Is the Atkins Diet bad for your bones?).

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.

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