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Low carbohydrate (carb) diets include the Atkins
Diet and South Beach Diet. Dr. Atkins helped pull us away from our low-fat craze and forced the USDA to begin to work
on education of what types of fats are good and bad, though Atkins himself didn't really make that diffentiation. The
South Beach diet balances low carbs with good fats.
The Atkins diet severely restricts carbohydrates,
which reduces insulin secretion. Originally, Atkins did not emphasize healthy fats, allowing unlimited fat and protein.
As more nutritional information became available, the diet has somewhat evolved toward the more healthy fats. One of
the benefits of a high fat, high protein diet is that hunger is reduced, making adherence easier.
Advantages: High protein diet increases
your satiety and reduces hunger. It also helps to protect your lean body mass, which in turn keeps your basal metabolic
rate as high as possible. Good quality studies show that when you replace the calories that come from carbs with protein
you can get much more weight loss. Disadvantages:
Atkins doesn't really pay much attention to the quality of the fat, which can be very important. Red meat is associated
with higher risk of disease and death, and high fat diets are associated with an increase in heart disease and breast cancer
(however, we don't know if these differences persist when calories are reduced). There is some evidence that high fat
diets may increase the risk of osteoporosis by lowering bone density, increase the risk of constipation and gout, and may
not provide enough intake of certain vitamins and minerals (A, B6, C, E, thiamine, folate, calcium, magnesium, iron, potassium
and fiber).
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Low Carb diets usually start with about 20 grams of carbs a day. After weight loss is achieved or
maintained, the number of carbs drifts up to about 60 grams per day. Studies show increased weight loss with low carb diets at 6 months, but this difference is no longer significant
at 12 months of dieting. - Low carb diets result in lower glucose levels than low
fat diets
- Low carb diets also reduce triglycerides and raise HDL cholesterol better than low
fat diets
- There is a tendency for low carb diets to increase LDL levels
- increasing vegetable fat may reduce the risk of developing diabetes
- Increased intake
of animal fat and cholesterol is positively associated with type 2 diabetes (but NOT total dietary fat, saturated fat, and
mono-unsaturated fats!)
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Click here for a link to the low carb food list: http://www.low-carb-diet-recipes.com/lowcarb_food.htm
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Good quality studies have shown that we should consume more
omega-3 fatty acids (e.g. fatty fish, leafy green vegetables, flaxseed, canola oil, soybeans, nuts) to reduce the risk of
heart disease and sudden death.
A randomized controlled study published
in JAMA involving men and women aged 22 - 72 with known consequences of obesity (e.g. hypertension, high cholesterol
or elevated blood sugars) comparing the Atkins (carb restriction) with the Zone (40% carbs, 30% fat and 30% protein), Weight
Watchers (calorie restriction), and Ornish (fat restriction) diets showed no difference in the average weight loss in each
group. In another study involving women age 20 50, the Atkin's type diet resulted in more weight loss than the
Zone (10.3 vs 3.5 pounds), and fasting triglyceride levels improved more with the Atkins diet. There is also evidence
in another study published in JAMA that the Atkin's diet resulted in more loss of abdominal fat, and lower diastolic blood
pressure. Comparison of trials for 24 weeks, 26 weeks and 52 weeks duration showed the low carb diets produced consistently
lower triglyercides, higher HDL cholesterol, lower H-A1c (better blood sugar control in diabetes) and no difference in LDL
than patients on a traditional low fat diet (AnnIntMed2004, NEnglJMed 2003, AnnIntMed 2004).
However, in another small study published in 2009, 70 patients
were randomized to low carb (Atkins) or low fat diets for 1 year. The low carb group lost a little more weight (14.5kg
vs. 11.5kg), and the low carb group also improved HDL (raised) and triglycerides (lower). But, LDL cholesterol increased
AND endothelial function (flow-mediated dilation of blood vessels which helps protect against heart attacks and strokes) worsened
for the low carb group, while there was no difference in the low fat group.
Watch for hidden fats in: - Frozen dinners
- Crackers,
breads, granola cereal and bar
- Non-dairy creamers
- Microwave popcorn
- Instant breakfast drinks
- Bagels, pita bites
- Refried beans
- Gravies
- Frozen vegetables in sauces
- Dried or frozen potato
dishes
- Dried or frozen rice dishes
- Stuffing and bread mixes
- and, of course, desserts and pastries!
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To read more, go to http://www.webmd.com/diet/atkins-diet-what-it-is
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