Dr. Atkins diet, first introduced in 1972, is strictly
focused on limiting carbohydrate consumption.
That is why it is called a low-carb, high-protein diet or
sometimes simply a low-carb diet, together with other
diets such as South Beach Diet, Power Protein Diet etc...
2. What are carbohydrates, and where can they be found?
Carbohydrates provide your body with its basic fuel, very
much like a car engine and gasoline. Glucose goes directly
into the cells, which convert it into the energy they need.
There are two types of carbohydrates:
Simple carbohydrates (also called "sugars" on food
package labels): glucose, fructose and galactose are
referred to as monosaccharides. Lactose, sucrose and
maltose are called disaccharides (they contain two
monosaccharides).
Complex carbohydrates ("starches"), made up of chains
of glucose molecules, which is simply a way plants store
glucose.
Starches can be found in great quantities in most
grains (wheat, corn, oats, rice) and things like potatoes
and plantains.
Your digestive system breaks a starch back down into
its component glucose molecules so that the glucose
can enter your bloodstream.
A complex carbohydrate is digested more slowly than
simple carbohydrates because it takes longer to break
down a starch.
Complex carbs can be either high in fiber such as
broccoli or low in fiber such as bananas or potatoes.
But carbohydrates are not the only substances the body
uses: it also needs proteins and fats.
3. What are proteins and where can they be found?
A protein is any chain of amino acids. Carbohydrates
provide cells with energy, proteins provide cells with the
building material they need to grow and maintain
their structure.
Protein can be found in both animal and vegetable foods.
Most animal sources (meat, milk, eggs) provide "complete
protein": they contain all of the essential amino acids.
Vegetable foods usually have few or none of the essential
amino acids. Example: rice is low in isoleucine and lysine.
Some vegetable sources contain quite a bit of protein --
things like nuts, beans, soybeans, etc. are all high in protein.
4. What are fats and where can they be found?
Fats are also an important part of our diet. Many foods
contain fat in different amounts. High-fat foods include
dairy products like butter and cream as well as mayonnaise
and oils.
There are two kinds of fats: saturated and unsaturated.
Saturated fats are normally solid at room temperature,
while unsaturated fats are liquid at room temperature.
Vegetable oils are the best examples of unsaturated fats,
while lard and shortening (along with the animal fat you
see in raw meat) are saturated fats.
We can further distinguish the unsaturated fats between
polyunsaturated and monounsaturated. Unsaturated fats
are currently thought to be more healthy than saturated fats,
and monounsaturated fats (as found in olive oil and peanut oil)
are thought to be healthier than polyunsaturated fats.
Fat is necessary because: the only way to get certain
fat-soluble vitamins is to eat fat, your body has no way to
make certain essential fats, so you must get them in your
food.
Another reason is that fat is a good source of energy,
in fact it contains twice as many calories per gram as
do carbohydrates or proteins. Your body can burn fat as
fuel when necessary
5. and how can I loose weight by reducing carbohydrate
consumption?
Atkins diet and other low-carb diets are based on the theory
that certain carbohydrates have a greater impact on blood
sugar levels than others.
So you count these carbs. They are the ones that matter.
To figure out the net carb count of a food item, you need to
identify the carbs that don't have a high impact -- those from
fiber and sugar alcohol, and subtract that total from the
overall carb count
Just regulate your blood sugar levels (from carbohydrates)
and you'll be able to better regulate your appetite... and
your weight.
Therefore, say Atkins diet proponents, the culprits are
carbohydrates and there is nothing wrong with eating as
much meat as you want!
What you should do is restrict carbohydrate consumption,
specially starchy foods such as bread, rice, corn etc...,
except for what they consider as "good carbohydrates"
such as high fiber vegetables (broccoli etc...)
According to them, the energy we need should be taken
from proteins, and sometimes fat, but as few carbohydrates
as possible, hence the name: low carbohydrate diet..
6 . What else does the human body need?
Mainly vitamins and minerals. These can be found in various
foods, fruits, etc..It seems the "Standard Western Diet" is
deficient in vitamins and minerals. This has led to the
creation of vitamin and mineral supplements.
7. Is Atkins diet efficient?
Anybody can note the simple fact that cutting back on
carbohydrates works, at least for a quick drop in body fat
and body water.
However, for most dieters the problem is the long-term
effects on the body due to such a drastic reduction in
carbohydrates.
Whatever Atkins diet proponents have said, this remains a
real problem and people like those at South Beach Diet have
tried to solve it by introducing carbohyfrates after the 14 days
initial phase.
8. What about the "fat makes you fat" theory?
According to Anthony Colpo, one of the most articulate of the
Atkins diet defenders:
"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! "
9. Does Atkins diet cause coronary heart disease (CHD)?
On May 26, 2004 A Florida businessman filed suit against
the makers of Atkins diet.
The man claimed as a consequence of following the low-carb
diet, he suffers from severe heart disease, necessitating
angioplasty and a stent
One of the fiercest opponents of Atkins diet, the Physicians
Committee for Responsible Medicine (PCRM) President
Neal Barnard, M.D, said that the 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.”
But what does the other side say? As expected, we hear
a totally different story.
Here is Anthony Colpo's take on the CHD issue:
"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!"
10. Are there any other health risks?
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.
A few quick answers to some of these accusations from
Anthony Colpo:
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," which
is obviously not the case.
Osteoporosis: "a low-carbohydrate, high fat, high protein
diet is a far better choice for building strong bones than
a low-fat, high-carbohydrate 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.
Why
Your Diet May Not Be Working!
by: Nishanth Reddy
Jennifer, a middle-aged single mother with one
six-year-old daughter, has been skipping sweets for a few weeks now. She’s
also become a stickler for portion control. She feels as if she’s eating
less than ever, and she’s been diligently exercising for an hour at a time
at least four days a week. Yet, she hasn’t lost a single pound. The
question is, “Why?”
This is a dilemma which affects dieters the world over.
They think they are taking the steps necessary to lose weight, but nothing
seems to be happening. In essence, they are trapped in a dieting rut and
they don’t know how to free themselves. As a result, they become
frustrated and depressed and may then engage in binge eating.
One of the problems with diets is that they are often
standardized. As a result, they don’t take into consideration your
individual physiology and metabolism. They provide a cookie-cutter
approach to weight loss—an approach which may not work in your individual
case. As a result, an increasing number of people are turning to
dieticians to formulate a person weight loss strategy for them. This
process has been made easier through the Internet, where you can
correspond with a dietician any time of the day or night via e-mail. The
dietician can also act as your personal coach, helping you through your
dieting dilemmas.
Another reason that you may be failing at your diet is
because of a lack of support. You may have family members who can eat
whatever they want and seemingly not gain a pound. As a result, they may
fill your refrigerator with junk food, leading you into temptation. Also,
you may feel as if you have no one to turn to in order to discuss your
weight problems. In order to solve this problem, many individuals look to
psychotherapists to help them with their food-related issues. This can be
particularly important if an individual has turned to purging in an effort
to combat their weight problems. Bulimia is a serious disease which must
be treated in order to ensure the good health of the patient. Thankfully,
there are a number of treatment programs throughout the U.S. specifically
focusing on bulimia.
Yet another reason for diet failure is hidden calories.
You may literally be consuming calories and not even realize it. For
instance, the frappucinos that are so popular today are loaded with
calories—as many as 600 in a single serving! You may also be indulging in
sugary sodas—another source of extra calories. By taking a few simple
steps, such as eliminating the exotic coffee drinks from your diet and
substituting skim milk for whole milk, you may be able to eliminate the
hidden calories that are denying you dieting success.
Lack of consistency can also be a diet-killer. You might
go on a diet for a while, then quit before you’ve made any measurable
progress. It’s only natural to want to see quick results. The problem is
that healthy weight loss involves losing only a couple of pounds a week.
That means you’ll have to stay on your diet for months before you see
appreciable weight loss. Discouraging? It can be, but if you keep a
positive attitude you can achieve your ideal weight.
You may also be more successful in your dieting if you
consider it to be a lifestyle change. Therefore, your diet becomes a meal
plan for life. This means that you must change the way you look at food.
It is designed to be fuel for your body, and nothing more. As a result,
you should not turn to food to make you feel better or to provide you with
a sense of comfort. A lifestyle change implies commitment; it means that
you are prepared to follow the plan for the long haul. If you feel as if
you cannot be on your diet for any appreciable length of time, perhaps
it’s time to consider a different diet. Your aim ultimately should be not
simply to lose weight, but to become healthier. A fad diet will not allow
you to reach that milestone. Therefore, you must choose your diet
carefully.
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