Question

Review the claims of the Atkins diet from the Atkins website. Applying what was presented in chapter 2 part III, consider what the weaknesses of such a diet might be? Consider also what are the benefits of such a diet? After developing an informed opinion, choose a position as either an Atkins Advocate (in favor of it) or an Atkins opponent (against it). Identify your position and write a convincing argument for or against the diet based on what you’ve learned. After posting, read your classmates’ posts. Respond meaningfully to at least two peers’ posts. Focus particularly on any responses that disagree with your position and engage your classmates in debate.

Answer 1

Atkins diet is a low carbohydrate diet that aids in weight loss. It involves to limit the consumption of carbohydrates to switch the body's metabolism to metabolize glucose as energy source and convert stored body fat into energy

It was developed by Robert Atkins to resolve his own obesity problem.

The Atkins Diet comprises of the following four stages-

• Induction - The dieter has to restrict the carbohydrate intake.
• Ongoing weight loss - Some healthy carbs can be gradually added to the diet plan.
• Pre-maintenance - The carbohydrates can be added until weight loss is achieved.
• Maintenance - Continuing the healthy eating habits for lifetime.

While on Atkins diet one can eat low carbohydrate vegetables like lettuce, broccoli, spinach, asparagus, pumpkin, turnips, cauliflower and tomatoes; most protein foods like meat, seafood and eggs; and healthy fats like olive oil for cooking. Besides weight loss, Atkins diet helps prevent cardiovascular disease. However, some research has indicated that Atkins diet may endanger the kidneys, result in dehydration, or lead to other health problems.

The core concept of ‘The Atkins Diet’ is Dr. Atkins' theory that over-consumption of and hypersensitivity to carbohydrates is the root of problem of being overweight. The principle he bases his plan on says that it is the way the body processes the carbohydrates we eat - not how much fat we eat - that causes weight gain.Atkins says that many overweight people may be ‘insulin resistant’, that is, the cells that convert carbohydrates into glucose (which becomes energy) do not work correctly. That's where Dr. Atkins' plan comes in. Restrict the carbohydrate intake, especially the ‘bad’ ones like those found in processed, pre-packaged and junk foods (cookies, sodas, etc.); and follow a high-protein diet plan. By reducing the carbohydrate intake to less than 40 grams a day, the body enters a process called ketosis. Ketosis is a state during which the body must rely on stored fat for energy. As a result, the body begins to burn fat quickly and weight loss is achieved. This process also makes the body produce compounds called ketones, which initially give dieters a 'buzz' or euphoric feeling. According to Dr. Atkins, ketosis affects insulin production and prevents more fat from being formed. Atkins' plan suggests that once the body enters ketosis and begins efficiently using the fat as fuel, a dieters’ craving for carbs will subside. Most dieters do not feel deprived on low-carbohydrates diets for the first several days because they are eating meals high in fat.

At later stages, the carbohydrates are gradually re-introduced in the diet until the desired weight loss is achieved.

Phases of the Atkin's Diet -

Induction -

It is the first 14 days of the plan. If combined with exercise a dieter can achieve 5-10 pounds of weight loss per week. The weight loss during this stage is due to limiting carbohydrate intake to 20 grams a day; 12-15 grams of which must come in the form of green salads and other fruits and vegetables. This carbohydrate restriction is intended to cause the body to quickly enter a state of ketosis.

Ongoing Weight Loss (OWL) -

The OWL stage comprises of gradually increasing the carbohydrate intake, but not exceeding the level where weight loss occurs. The carbohydrate intake during this stage is increased by 5 grams per week. This phase lasts until weight is within 10 pounds (4.5 kg) of the target weight.

Pre-maintenance -

The total daily carbohydrate intake is increased by 10 grams each week. The key goal of this phase is to determine the maximum number of carbohydrates a dieter can eat each day without gaining weight. Weight loss is achieved a little slowly during this phase. In this phase the body begins to lose the protection of ketosis as one prepares for the last phase.

Maintenance -

This phase intends to continue the eating habits adopted in the previous stages. Some carbohydrates are re-introduced back into the diet, but not the ‘bad’ ones, as they will result in the weight returning.

Advantages of Atkins Diet -

• Weight loss.
• Helps prevent cardiovascular disease.
• Lowers the low density lipoprotein (LDL) cholesterol, and increases the amount of HDL (‘good’ cholesterol).
• Insulin resistance is better as compared to those following a low-fat, calorie restricted diet.

Disadvantages of Atkins Diet -

• The Atkins diet could contribute to osteoporosis and kidney stones.
• Leg cramps (during the induction phase).
• Headaches (due to caffeine withdrawal).

RISKS

The Atkins Diet acknowledges that drastically cutting carbs in the early phase of the program can result in some side effects, including:

• Headache
• Dizziness
• Weakness
• Fatigue
• Constipation

In addition, some very low carb diets restrict carbohydrates so much that they result in nutritional deficiencies or insufficient fiber, which can cause such health problems as constipation, diarrhea and nausea.

Eating carbs that are high fiber, whole grain and nutrient dense can improve the health profile of programs like the Atkins Diet, though. In addition, the Atkins Diet has changed over time to help prevent health problems, and it now recommends taking a small amount of extra salt, along with vitamins or supplements.

It's also possible that restricting carbohydrates to less than 20 grams a day — the level recommended for phase 1 of the diet — can result in ketosis. Ketosis occurs when you don't have enough sugar (glucose) for energy, so your body breaks down stored fat, causing ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental fatigue and bad breath.

In addition, the Atkins Diet isn't appropriate for everyone. For example, the Atkins Diet recommends that you consult your doctor before starting the diet if you take diuretics, insulin or oral diabetes medications. In addition, people with severe kidney disease should not follow the diet, and the weight-loss phases of the diet aren't suitable for women who are pregnant or breast-feeding.

Health benefits

The Atkins Diet says that its eating plan can prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes.

And most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily. One study showed that people who followed the Atkins Diet had improved triglycerides, suggesting better heart health. But there have been no major studies to show whether such benefits hold up for the long term or increase how long you live.

Some health experts believe that eating a large amount of fat and protein from animal sources, as allowed on the Atkins Diet, can increase your risk of heart disease or some cancers. However, it's not known what risks, if any, the Atkins Diet may pose over the long term because most of the studies about it have lasted for two years or less.