Encyclopedia of Diets - A Guide to Health and Nutrition

Lifetime maintenance

This final phase of the Atkins diet occurs when a

dieter reaches goal weight. Although an adult may be

able to consume from 90 to 120 grams of carbohy-

drates a day, depending on age, gender, and activity

level, maintaining goal weight is more likely if carbo-

hydrate intake remains at the level discovered in pre-

maintenance. The key, according to Atkins, is never

letting weight vary by more than three to five pounds

before making corrections.

Function

From the beginning, Dr. Atkins said that the tra-

ditional approach to weight loss of counting calories

and cutting fat must not be working. He blamed car-

bohydrates for adding to the expanding waistlines and

declining health of Americans. Through several

updates of the Atkins diet, the same basic premise

held with minor revisions. The function of the diet is

to enjoy eating while severely limiting carbohydrates.

Atkins Advantage mostly makes a distinction between

trans fats and other fats. A more clear distinction

also is made in the later version between carbohy-

drates in general and sugar in particular. All along,

Atkins has emphasized that a focus on protein builds

energy, repairs muscles and bones, and boosts the

metabolism.

Benefits

Some dieters have had at least initial success with

the diet and have found the liberal rules regarding

protein and fats more tasteful and filling than other

diets, Advice from the Atkins plan concerning behav-

ioral changes can be helpful, such as shopping the

perimeter of the grocery store, where the unprocessed

foods are located. In recent years, the program has

attempted to modify some of its advice to more

closely fit traditional advice from registered dieti-

cians. For example, more clearly defining the types

of fats to emphasize in the diet may help avoid mis-

takes by some who follow the diet to overeat unheal-

thy fats and increase risk for heart disease. However,

experts have said that the diet still contradicts main-

stream views concerning health promotion and disease

prevention.

Precautions

The average carbohydrate intake recommended

by the Atkins diet is well below averages generally

recommended by other experts. Studies have shown

that even though people may lose weight on the Atkins

plan, they do not necessarily keep the weight off long-

term because the diet does not teach sustainable life-

style changes.

Like many fad diets, the Atkins plan produces and

promotes many food products associated with its diet

plan. As of 2007, these products included bars, shakes,

and candy. So although the plan argues against proc-

essed foods and snacking, the company also heavily

promotes use of its nutritional products to support

weight loss or maintenance.

Most importantly, followers of the Atkins diet

have reported suffering from muscle cramps, diarrhea,

general weakness, and rashes more frequently than

people on low-fat diets. Others have reported consti-

pation, bad breath, headache, and fatigue. The Amer-

ican Dietetic Association has warned that any diet that

severely limits one food group should raise a red flag

to dieters.

Risks

Beyond the reported side effects and concerns

about the diet’s long-term effectiveness, some serious

problems may arise for Atkins diet followers. One

problem that has been documented is called ketoaci-

dosis. This occurs when there is a buildup of the by-

products of fat breakdown because the body does not

have enough glucose available. The condition can be

dangerous, resulting in cell damage, severe illness, and

even death. The low carbohydrates eaten by those on

the diet are below those needed to supply the brain and

muscles with sugar. Critics of the diet have also long

focused on the risks of unlimited fat intake that the

Atkins diet allows. Eating large amounts of saturated

fat, even if weight is dropping, can lead to high levels

of cholesterol and heart disease. However, this is not

necessarily always the case. Cholesterol levels tend to

decrease in many individuals when they lose weight,

even if eating an unbalanced diet. Long-term research

remains to be done in this area.

Research and general acceptance

Research results have varied over the years con-

cerning the Atkins diet. The research has tended to

support that Atkins followers have experienced com-

parable or higher weight loss than people on traditional

low-fat diets with higher amounts of carbohydrates, but

for only a six-month period. After 12 months, weight

loss was about equal. Some research also has shown

that the diet has not produced damaging cholesterol or

heart effects, but these studies have not been large,

long-term trials. For example, effects of increased fat

consumption on diet followers’ hearts may take years to

Atkins diet