Why do some people lose weight on Atkins diet? Is there some magical phenomenon that occurs in the body when high carbohydrate foods are abolished? No. The Atkins diet essentially eliminates several foods and food groups like fruits, cereals, breads, grains, starches, baked goods, dairy products, starchy vegetables, and sweets. This simply translates into a significant daily calorie reduction - the basis of any weight loss diet. Any reduction of calories - whether from protein, carbohydrate or fat - will result in weight loss. The basic weight loss formula is: calories burned must exceed calories consumed. Easily done when the majority of the foods on a typical day's menu are eliminated. There's nothing revolutionary about this regimen.
Rapid Water Loss
Many people become instantaneously hooked on the Atkins plan due to an initial rapid weight loss. The weight loss isn't coming from body fat though - it's coming from water. How's that? The body's preferred energy source is glucose. When carbohydrates are significantly restricted, as they are on the Atkins diet, the body runs short on its constant supply of glucose - the breakdown product of carbohydrate. The body anticipates these situations by storing emergency glucose, known as glycogen, in the muscles and liver. For every one gram of glycogen the body stores, it must store with it three grams of water. If carbohydrate is significantly limited, the body will begin to break down these glycogen stores to obtain glucose for energy. And what do you suppose gets released and excreted when the glycogen gets broken down? That's right - stored water - and lots of it. This gives the false appearance of a magical victory with the scale. If your goal is fat loss then this is certainly no cause for celebration.
Insulin Insanity
Low carb plans arouse an irrational fear about the hormone insulin. Insulin, like other hormones in the body, has many vital functions. One function is to enable our cells to take up glucose from the bloodstream and use it for energy. This gives us the ability to do everything from lifting a finger to recalling memories to running a marathon. Insulin has become unpopular (in obese countries) due to the fact that it helps the body store fat. Because of this fat storing function, low carb plans have condemned insulin to eternal damnation. Unfortunately, it's a very undeserved reputation based on false and twisted truths. One false theory is that only carbohydrate in the diet will stimulate insulin production. The truth is that all ingested foods stimulate insulin production. The second false theory is that insulin stores fat only when high carb foods are eaten. The bottom line with regard to the body's biochemistry is that fat will only be stored if too much food (from any source) is eaten. If the body takes in less calories than it uses in a day, all those calories will be "burned" or used for energy. It does not matter what percentage of those calories came from fat, protein or carbohydrate. On the other hand, if the body takes in more calories than it burns, insulin will help to store those extra calories as fat. Again, it does not matter where the extra calories come from. In fact, if the extra calories are from carbohydrate, the body actually burns some calories in order to turn carbohydrate into fat for storage. In contrast, extra fat calories can be immediately stored as fat. To blame insulin as the sole contributor to obesity is not only ludicrous, it's irresponsible thinking. What about all those days when we got into our cars, sat at the office all day, got the supersize meal from the drive-through, "remote-controlled" the TV all night while devouring ice cream to comfort our stress and emotions? Might this be a better explanation for rampant obesity in America? Obesity is an extremely complex issue. It has to do not only with excess calories and lack of exercise, but also genetics, psychological issues, social issues, medical problems and so many other things. The fact that normal portion sizes at restaurants are growing ever more outrageous, and that high calorie, high fat foods are cheaper and more accessible than ever doesn't help either. Obesity is not a simple issue and insulin is not the cause.
Healthy Populations Eat Carbs
The idea that a high carb diet is responsible for obesity and illness (a concept supported by low carb plans) is completely contradicted by many population-based studies. For instance, in Japan, carbohydrates compose the overwhelming majority of daily caloric intake. High carb foods like grains, rice, and vegetables are daily staples of Japanese life, and intake of high protein, high fat animal products is minimal. In contrast to the reported "evils" of carbohydrates touted by low carb plans, Japan has some of the lowest rates of obesity, heart disease, cancer and diabetes in the world. Enough said.
Heart Disease Haven
The Atkins diet places no limit on the amount of saturated-fat-laden products one can have each day. Large portions of foods like butter, red meat and bacon are advocated and encouraged. The Atkins plan contradicts numerous studies which have demonstrated the significant correlation between diets high in saturated fat and increased heart disease risk. Dean Ornish, M.D., a renowned cardiologist and author of the book Dr. Dean Ornish's Program For Reversing Heart Disease, showed an actual reversal of the heart disease process through a diet limited to only 10% of daily calories from fat. Prior to Ornish's findings, significant reversal of heart disease was only thought possible through surgery. Ornish's study participants followed a diet abundant in fruits, vegetables, and whole grains, with the overwhelming majority of calories coming from carbohydrates. Dr. Atkins has not published a single study showing the long term effects of his diet on heart health. Considering his diet has been around since the 70's he's certainly had ample time to do so. Bottom line - heart disease is America's number one killer - if you have heart disease or a family history, stay away from low carb, high saturated fat diets.
The Cancer Connection
According to the National Cancer Institute, five servings of fruits and vegetables each day is the minimum amount one should eat in order to help significantly reduce the risk of developing cancer. In addition, studies have shown that approximately 35% of all cancer deaths in the U.S. may be related to poor dietary habits. Can one consume the amount of produce necessary to significantly help prevent disease on the Atkins diet? Impossible. Plentiful amounts of fruits and vegetables are forbidden. If these nutritious staples contain literally thousands of compounds showing promise in preventing cancer and so many other chronic diseases, why are they off limits? Because they have too many carbs of course - those dreaded compounds which Atkins feels are solely responsible for all our health and weight worries. Bottom line - cancer is America's number two killer - be wary of low carb plans if you are interested in reducing cancer risk through diet.
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