Dec

16

What Not To Eat On A No-Carb Diet?

Filed Under How To's, Low Carb Diet, Low carb foods, Weight Loss | Leave a Comment

Low carbohydrate diets have been popular for a number of years and have recently shown a marked increase in popularity. Part of that popularity has been extended to what are now being called “no-carb diets.” Knowing what types of foods to avoid involves understanding what the diet is about.

It is virtually impossible to avoid carbohydrates entirely in your diet, and it would be unhealthy to do so. Your body does need some carbohydrates. A “no carb” diet is actually a very low carb diet. One example of a no-carb diet is the induction phase of the Atkins plan. There are other diets out there that keep carbs low as a permanent part of the plan. Either way, what foods should a person on one of these diets avoid?

Breads and pastries are the easiest things to identify as being high in carbohydrates. Bread, muffins, crackers and bagels are on the list of things to avoid on low carb diets while no carb diets rule them out altogether. A basic rule is that if it is made with flour, it is not on your diet plan. Pastas fit this rule as well.

Potatoes in all their forms (fried, baked, mashed, etc.) are to be avoided on low and no carb diets. Pastas such as gnocchi and potato breads are similarly to be avoided.

Another food to avoid is rice. Brown and whole-grain rices are okay in later stages of low carb diets, but are not on a no carb diet (or the first stages of low-carb diets for that matter). Both of these types of diets recommend avoiding white rices.

Cereals are another food to avoid. This includes not only cold cereals that you pour milk over and serve but also hot cereals such as oatmeal and cream of wheat.

Beans such as black beans, kidney beans and pinto beans are to be avoided as they are high in carbs. Corn and carrots are other vegetables to avoid as both are high in sugar and carbohydrates.

Fruits to avoid include (but may not be limited to) apricots, bananas, blueberries, dates, grapefruits and figs.

Milk has carbohydrates in the form of lactose sugar. Many of those sugars get taken out of milk in the process of making cheese, but watch out for plain milk and cream. Those sugars are still in there.

Another good rule of thumb on no-carb diets is to avoid all processed and packaged food. Invariably, they are loaded up with sugary and carb-heavy ingredients in an effort to compensate for the loss of taste inherent in the preservation and packaging processes. This is especially true of so-called reduced fat foods. They are even higher in sugars and carbs than their higher fat counterparts.

Lastly, avoid sweets. High sugar foods are also high in carbohydrates. Avoid cakes, candies and other sweets. Following all of these rules will help you stick to your no carb diet.

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Dec

7

Atkins Diet Plan - Are Low Carbs Diets Doomed?

Filed Under Diets, Low Carb Diet, Main Content | Leave a Comment

According to Veronica Atkins, the widow of Dr. Robert Atkins, the cause of his death was from falling on a slippery sidewalk with subsequent irreversible brain damage (from a CNN interview, February, 2004). Many critics of the Atkins Diet Plan claim the fall was due to a heart attack. This has not been verified to date.

He was 72 years old.

With all due respect to Veronica Atkins, I would like to assume Dr. Atkins did in fact suffer a fatal heart attack. This is in order to answer the following questions…Is it right to use his death as evidence against the safety of the Atkins Diet Plan and other low Carb diets?

Does the recent bankruptcy of the Atkins Corporation provide evidence for the ineffectiveness of low Carb diets?

Many critics of low Carb diets say yes to both questions, but are they right?

The Atkins Diet Plan & Cardiovascular Risk

Medically speaking, it is incorrect to associate Dr. Atkins’ fatal heart attack to the use of his low Carb diet. There are two reasons for coming to this conclusion.The increased risk for cardiovascular events associated with Atkins Diet Plan are not from restricting carbohydrates. Instead, the higher risk of cardiovascular events comes from replacing carbohydrates with foods high in saturated fats.

Dr. Atkins died at the age of 72. Beyond the age of 72, the risk for a cardiovascular event is the same for everyone. Granted, he was diagnosed with a cardiomyopathy (diseased heart muscle) when he was 69 and he suffered a heart attack in early 2004.

However, both events occurred well above the age of 55…the cut off used for men to assign an increased risk for cardiovascular events to their first degree relatives. He was at an age which allows for the exclusion of any significant cardiovascular risk passing to his children.

From an epidemiology view point, risk behaviors like smoking or eating a high fat diet are no longer considered as primary contributors in Dr. Atkins’ death.

Yes, eating a high fat diet may have played a role, but this is only speculation. Because Dr. Atkins was 72 at the time of his death, no risk for similar events is passed onto his first degree relatives and the risk for cardiovascular events is the same for everyone at that age.

With all due respect, he died of old age. To blame the Atkins Diet Plan and low Carb diets in general is medically irresponsible. At 72 years old, there are several factors to consider when faced with a fatal heart attack, including the aging process itself.

Veronica Atkins was quoted by CNN…
“My husbands health at the time of his death is a sad and distracting sideshow, taking time away from an intelligent debate of the known science.”

For a more detailed discussion on cardiovascular risk and age, please visit…  www.medscape.com

Low Carb Bankruptcy — Evidence for its Ineffectiveness?

The only correct way to measure a diet’s effectiveness (or lack there of) is to study the evidence provided by clinical trials. Recently, a few good studies have reported on the effectiveness of the Atkins Diet Plan and other low Carb diets.

In short, low Carb diets, measured at one year, are safe and effective in helping dieters lose weight.

Like all diet types, the evidence for long term effectiveness (2 to 5 years) is sparse and inconsistent.

Cardiovascular risk increases for some dieters on low Carb diets, not because of the carbohydrate restriction, but because of the consumption of foods high in fat. Also, sticking with the low Carb diet appears to be tough for most dieters beyond one year.

And lastly, low Carb diets that promote long stages of measurable ketosis may cause rapid weight loss that is too extreme. This is a great way to guarantee weight regain in the near future.

Conclusion

Atkins death, from whatever the cause, can not be associated with his diet because he was 72 years old at the time of his death. Even if Dr. Atkins’ death could be associated with his diet, no correlations could be made to similar low Carb diets, too much variation exists between them.

Bankruptcy does not belong in a scientific discussion of a diet’s effectiveness.

To Healthy Living!

Please visit his site at…
The Weight Loss Professional
written by: Michael A. Smith, MD

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Nov

22

What are the risks of the Atkins Diet!

Filed Under Atkins, Low Carb Diet, Weight Loss | Leave a Comment

The induction phase of the Atkins Diet is a very low carbohydrate diet. It operates on the theory that refined carbs cause you to gain weight. Refined carbs are white breads, pastas, sugars and starches. The carbs most of us eat regularly.
One of the biggest downsides is the elimination of certain foods and food groups.  Protein and fat alone cannot provide you with the nutrients you need for good health. There are some foods in each food group that offer the nutrients your body needs.

The Atkins Diet says carbohydrates affect blood sugar and the hormone insulin. They contend that insulin, not the types or quantities of food, cause an imbalanced metabolism and fat storage.
Insulin is produced by the body in response to the high glucose levels. It causes the liver to convert glucose into glycogen, (which can become body fat), reducing the blood sugar to safe levels.

On the other hand, if the diet is very low in carbohydrates, the blood sugar level can fall too low. There will be insufficient glucose to fuel the cells of the body. The Atkins Diet says it allows enough good carbs to keep this from happening.
Medical experts say that allowing high protein and high fat foods in unlimited quantities is unhealthy. The downside is that it is not good for your heart. We have all heard about how fat and cholesterol can clog our arteries.
Some of the nutritional benefits that are lost as a result of low carb diets are fiber and B vitamins that are found in bread, cereals, and grains.  Fiber, vitamins, minerals, and phytochemicals that are found in fruits and vegetables, protect against disease.

Calcium and vitamin D, found in dairy products, help build strong bones and teeth. Healthy sources of fat, found in nuts, protect against heart disease. Fiber, found in most high carb foods, helps you feel full longer.

Constipation is a big downside for people following low carb, high protein diets. Fruits, vegetables and grains provide fiber that helps maintain regular bowel function. The Atkins Diet is not recommended for people with chronic gastrointestinal diseases.

High levels of protein have been shown to increase calcium loss from the body. Dairy products, which contain calcium, are restricted in low carb diets. Inadequate intake has been associated with osteoporosis, a disease which causes the bones to become very fragile. High protein intakes have also been associated with kidney disease.

Since the kidneys are responsible for eliminating the by-products of protein, researchers say it puts excess strain on them. This has not been proven, except in persons who already have poor kidney function.
Since carbohydrates are the primary source of fuel for the muscles and brain, eating a low carb diet can cause muscle weakness, tiredness and dehydration. Individuals who participate in high endurance activities should not participate in a low carbohydrate diet.
A low carb diet should be completely avoided during pregnancy, lactation, childhood, and the pre-teen years. During these periods of life, growth is very rapid and requires calories and many nutrients for optimal development.
These are the main downsides to the Atkins Diet.  Is a low carb diet good for you or is it dangerous. By looking at both sides, and consulting with your health care provider, you can make an informed decision.

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Nov

2

Main Characteristics of the Atkins Diet

Filed Under Atkins, Diets, Healthy Diets, How To's, Low Carb Diet, Weight Loss | Leave a Comment

One of the characteristics is that it’s based on the theory that you have to reduce your carbohydrate intake in order to lose weight. It gives you the tools to accomplish this in the form of phases.
Phase 1 requires you to severely limit your carbohydrate intake to about 20 net carbs per day. Another unique characteristic of the Atkins Diet is that it tells you what a net carb is and gives you a net carb counter. A net carb is the grams of carbohydrates minus the grams of fiber in a single serving.

Phase 2 and 3 adds the rest of the carbs you are allowed back into your diet.
Another characteristic of the Atkins Diet is that it teaches you about nutrition. They do this by teaching you to read food labels and showing you the difference between good and bad carbs.

We all know that too many calories cause you to gain weight, but Atkins teaches you that too few calories slow down your metabolism.  They give you a calorie range. Women should shoot for 1500 – 1800 calories per day.

Men should go for 1800 – 2000 calories per day. These ranges can vary depending on your size, gender, age, and metabolism.
My favorite characteristic is they want you to eat three regular sized meals and two snacks every day. A snack is a good word on the Atkins Diet and they show you how to choose wisely. They have delicious bars and shakes that can be enjoyed from day one.

They even show you how to choose wisely when eating out. Unlike other diet plans, Atkins does not require you to buy expensive pre-made meals. Instead, they give you lists of acceptable foods and you shop and cook your own meals. Another characteristic that I like is the recipes that are on their website. They have a meal plan and recipes that you can copy and take to the store.
Activity is another recommendation of the Atkins Diet. Get out and go for a walk, play with your kids, or do some gardening for exercise. It will help speed up your weight loss. Involve your family and friends and let them give you encouragement.
A characteristic of the Atkins Diet that some other diets lack is the attention to your health. Atkins wants you to visit your healthcare provider for a checkup before you start the diet.

They also recommend a follow-up when you reach your goal weight. They say you should drink at least 8 glasses of water per day and take vitamin supplements. Make sure they include potassium, magnesium, and calcium, but no iron.

Get your omega 3’s and 6’s every day and a fiber supplement if necessary. As you can see, the Atkins Diet has many great characteristics.  The science behind it seems to be valid and their website is very user friendly. All of the tools and information that you need, you can readily access.  When contacted with a question, they respond promptly.

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Oct

26

How Long Should You Stay On Atkins?

Filed Under Atkins, Diets, How To's, Low Carb Diet, Main Content, Weight Loss | Leave a Comment

One of the common questions about a diet is how long should I stay on the plan? Some diets, especially some of the more radical “fad” diets do have time limits on them. They are drastic changes to the diet designed to lose a lot of weight in a short period of time. Is Atkins one of those plans?

No, it isn’t. the Atkins Diet is intended to be a lifelong change in eating habits and not just a short-term weight loss plan. Certainly most people focus on the weight loss aspect of the diet, and that is no doubt a major factor in its wide popularity.

But if you examine the full plan, you find it is designed as a permanent eating program and not just a way to lose weight. The Atkins Diet is designed to help you lose the weight and keep it off for the rest of your life. In effect, you can (and according to true Atkins devotees should) stick to the plan for the rest of your life.

Now, this isn’t to say that the various phases of the diet don’t have time limits on them. The Induction phase is designed to last two weeks. It could last even less, or be skipped altogether if your weight loss needs are very modest.

The Atkins plan recommends that induction not last more than two weeks, as it is designed to help bring about a rapid change in the way your body reacts to food. The indication phase is too low in carbohydrates to make for a healthy long-term dietary plan.

The ongoing weight loss phase (often called the OWL phase) is designed to last as long as it takes for you to reach your desired weight. At an average loss of 2 pounds per week, it could take most of a year to lose a large amount of weight on this phase of the plan.

There is no real time limit on this phase of the plan, but it is designed to end. It ends as you get within 5 pounds of your desired weight, no matter how long it takes you to get to that point.

The “pre-maintenance” phase will take 5-6 weeks. This is how long it will take you to raise your carb levels to the maintenance level, then lower them again just a bit to shed those last few pounds.

Then comes the lifelong phase of the diet, maintenance. This is the one part of the Atkins plan that is intended to last the rest of your life. Here, you are eating a diet that will help keep off the weight that you have lost while still maintaining a healthy overall eating plan.

So overall, the real answer to the question “how long do I stay on the Atkins Diet” is “for the rest of your life.” Of course, all but the last phase of the diet actually are designed to end after a certain period of time.

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