Atkins Diet Alert

[Sling of David]

I've noticed there are quite a few people at this forum with questions about the Atkin's Diet. One thing I haven't noticed much on, however, is warnings about the potential health hazards and side effects.

Yes, you can lose weight on this diet, but anyone considering a high-protein, low-carb menu please go to the following website and read about the negatives:

www.atkinsdietalert.org

 

[catalyst]

Once again I am confronted by the PCRM? I take it that you are neither familiar with them nor have done any follow-up research.



The PCRM is serious vegetarian based, and slant their opinions accordingly. Yes, to a degree I am poisoning the well, but also I would like to point out that they are significantly biased, and it shows.



Now, let us look at their site in more detail, and I am going to be harsh. For those of you who have had to push something through peer review, you will not be surprised. Those who have not: This sort of thing is part of the critical review process before something is viewed as credible, and is sadly lacking on the part of the PCRM.



New Scientific Review Explodes Low-Carb Myth



Two excerpts from not-exactly a top tier meta-analysis which state the dangers of carbohydrate restriction. Unfortunately, the data does not match up with their analysis, and the two quotes are taken out of context. Anyone can request the paper (copyright violation to publish), and I highly suggest you do so.



“In a scientifically documented case in the United States, a 16-year-old girl who was on the Atkins diet died of a cardiac arrhythmia.” Non causa pro causa. The girl had pre-existing conditions. Perhaps the author should have actually read the study.



Summary of this ‘article’: Op-ed piece with quotes taken out of context. This practice is dishonest in the extreme.



Health Risks of High-Protein Diets



Four paragraphs of nothing, then the statement “Over the long run, ketosis can contribute to a variety of physical problems, including calcium losses, increased risk of osteoporosis, and an increased propensity to form kidney stones.” And it actually has a reference. Unfortunately, the reference is discussing metabolic acidosis and not ketosis. Furthermore, there is only a single sentence in the entire paper, which one can request, that says there may be some relation between some of the effects and a high protein diet. Note the qualifiers. And this is based on extrapolation from rats to humans, which the author acknowledges is uncertain. Apparently this is good enough for the PCRM.



It is not good enough for me, and it should not be good enough for you.



“High-protein diets typically contain higher-than-recommended amounts of dietary cholesterol, fat, saturated fat, and protein, and very low levels of fiber and some other important dietary constituents.”



Odd. Any decent text on ketogenic dieting will recommend the restriction of saturated fat. Nice straw man.

And many people need far more protein that the RDA, and not just athletes. Anyone familiar with the outstanding research of Dr. Lemon is familiar with half-a-dozen studies that contradict this. And these are all studies that have passed extensive peer review.



“he Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association states,”



Allow me to insert argument from authority and argument by assertion. Let us continue:



““High-protein diets are not recommended because they restrict healthful foods that provide essential nutrients and do not provide the variety of foods needed to adequately meet nutritional needs. Individuals who follow these diets are therefore at risk for compromised vitamin and mineral intake, as well as potential cardiac, renal, bone, and liver abnormalities overall”



It is a diet. Any restrictive diet, by reducing the intake of micronutrients, will automatically restrict the macronutrient intake as well. That was not so difficult, now, was it? And the circulation it was taken from once again never made it to peer review, let alone passed it. Once again, dishonest.



They then review a sample of the Atkins version of the ketogenic diet, and have deliberately picked the worst possible foods. This is so incredible dishonest and shows such a complete disregard for the scientific method that if I were to offer my opinion, I would get banned from this site. I will say no more on this particular portion of the website.



“Colorectal cancer”: They site a reference that has been ripped to shreds by so many others that I will not bother to do so once again. And they should know this, as it has been reported to them over a year ago.



“Heart disease. Typical high-protein diets are extremely high in dietary cholesterol and saturated fat.”



Odd, when, once again, a proper ketogenic diet recommends lowering the intake of saturated fat.

Of course, ignoring this allows them to present another straw man attack. Cowards.



“Impaired kidney function” Based on extracted data from a questionnaire. Oops. And then only in people with pre-existing conditions. Not exactly honest once again.



“Osteoporosis” Again, only in people with pre-existing conditions, which is one of the reasons a proper ketogenic diet recommends supplementing with calcium. And two of the references they site simply recommend calcium supplementation to people on a higher protein diet.



I am sick of this portion of the site, as they set up several more straw men. If all of that ever catches fire, their site will quickly burn to the ground.



Then they are requesting data from people who have trouble with a diet, and are including it as data. Not exactly responsible research.



My conclusion is the same conclusion that I reached when I was first asked to review it: The site is an utter joke, and a disgrace to those of us trying to display a little bit of integrity in the field of nutrition.

 

[Dracil]

The only warning I've really heard is that this diet can ruin your metabolism so that once you get off of it, your body's not used to such a high (normal) amount of carbs, which will cause you to gain more weight than you started out with while your body adjusts.

 

[catalyst]

The only warning I've really heard is that this diet can ruin your metabolism so that once you get off of it, your body's not used to such a high (normal) amount of carbs, which will cause you to gain more weight than you started out with while your body adjusts.

Well, yes and no. If you suddenly crank the carb intake back up, then yes, you will gain a fair amount of weight quickly, but this is mostly water weight. As your bodies glycogen reserves are depleted, when they are refilled, a significant amount of water will be held as well, secondary to the fact that each gram of glycogen holds approximately four grams of water, and it does not take long for that to add up.

It does not ruin your metabolism. Your bodes BMR (basal metabolic rate) is based on the amount of lean muscle tissue you have, your activity level, and a few genetic factors. Long-term dieting can decrease metabolism in anyone, secondary to a decrease in thyroid activity, regardless of type of diet.

There are a few things that anyone undertaking a ketogenic diet should be aware of:

1. Your breath will stink. Sugar free breath mints deal with this fairly easily.
2. You need more calcium.
3. You need to get fiber. After induction, assuming one is following the Atkis plan, this can be done fairly easily through the consumption of cabbage, lettuce, broccoli, cauliflower, etc. During induction, this can be difficult for some people, so a fiber supplement, usually psyllium husks (Metamucil - sugar free, of course) can be of some assistance.
4. A vitamin supplement never hurts anyone on any diet. Never may be a bit of an exaggeration, but it is difficult to get the proper amount of micronutrients from our normal diet as it is, and to get them when resitricting food intake is even more difficult.

 

[Dawn Marie]

I never understood why people would go on this diet. Why not just exercise?

 

[Dagna]

Some people simply can't lose weight with exercise and a low-fat low-calorie diet. I couldn't. When I first moved away from my family, i gained about 25 lbs in 6 months. Decided I needed to eat healthier so moved onto a low-fat, low-calorie diet. I gained another 25lbs in another 6 months. Figured ok, maybe excersize. So, I now walk home from work which is about 4 miles, take the stairs rather than the elevator at work...in about another 6 months I had lost a whopping 2 lbs. It simply didn't work for me. So I'm on this diet, figuring I'm willing to try anything to avoid liposuction (which I have considered). And amazingly enough, my jeans which are usually pretty tight on me so I don't wear them, actually fit and are a little on the loose side. And I've only been on this diet since late last week. Works for me anyways...

 

[seebs]

It seems to me that the laws of physics pretty much guarantee that if you exercise and consume less food, you will necessarily lose weight. Calories don't spontaneously generate.

 

[Dagna]

One would think huh seebs. Unfortunately, all the women in my family have the same problem. My mom lost most of her weight on the Atkins diet but my sister, who weighs even more than I do and probably eats healthier and more "balanced" than most people and can't stand the idea of the Atkins diet hasn't lost more than 5 lbs in the past 5 or 6 months. So...I'm figuring that maybe some of the theories are right and it's not actually the calories that are the only thing you have to watch, but the carbs as well.

 

[catalyst]

I never understood why people would go on this diet. Why not just exercise?

Because for some people exercise works well enough on its own, for others diet works well enough on its own, and for others it takes a combination of diet and exercise to achieve the goals they want.

I personally use a cyclical ketogenic diet because from over 20 years of dieting to make weight, this is the method that works best for me. Other people will get different results, not only to to biochemical individuality, but different goals as well.

For example, and ultra-runner would never make it on a ketogenic diet, but a sumo wrestler could do quite well.

 

[catalyst]

It seems to me that the laws of physics pretty much guarantee that if you exercise and consume less food, you will necessarily lose weight. Calories don't spontaneously generate.

No, but all calories consumed are not equally utilized. The timing of carbhohydrates wrt activity is a significant factor in the amount that are going to be used for necessary purposes, such as refilling muscle glycogen, and the amount that are going to be stored as adipose tissue.

Some people due to varying levels of insulin sensitivity will get better results by varying their carbohyrate intake. Protein intake should very based on activity level and intensity of effort, as well.

 

[Dracil]

I think exercise takes time out of schedules, while dieting does not. That for me, is why I would prefer changing my eating habits than going out to exercise. Now if there's an exercise I could easily do while reading my books for class...

 

[Key Of David]

This is the American way. "I don't have time to exercise..but I do have time to sit on my duff and read this thread and then tell you I don't...."

I don't believe anyone who says they don't have the time. This is an excuse. Just 20 minutes a day makes a difference.

 

[Dracil]

I do at least 20 minutes of walking already, generally up and down a hill, everyday going to my classes. On bad days, make that one hour.

Besides, reading and answering threads is a lot more interesting than exercising, and a lot easier to multitask.

 

[aimejl]

I lost 20 pounds on this diet I say that it works pretty well.

 

[Key Of David]

I do at least 20 minutes of walking already, generally up and down a hill, everyday going to my classes. On bad days, make that one hour.

Besides, reading and answering threads is a lot more interesting than exercising, and a lot easier to multitask.

Well you're getting great exercise then....the best. Why do you say you're not exercising?

 

[Dracil]

Because I don't consider it to be exercise if I'm forced to do 'cause I need to get to places. What I consider exercise is exercising for the sake of exercising, which I don't wanna spend the time on. Not unless, as I said before, I can read my books while doing it.

 

[Key Of David]

Because I don't consider it to be exercise if I'm forced to do 'cause I need to get to places. What I consider exercise is exercising for the sake of exercising, which I don't wanna spend the time on. Not unless, as I said before, I can read my books while doing it.

um.....ok...whatever floats your boat.

 

[Sling of David]

(Original topics by catalyst, with responses by Sling of David)

There are a few things that anyone undertaking a ketogenic diet should be aware of:

1. Your breath will stink.

That's because meat has a long digestion period and high intakes or excessive amounts will putrefy (rot) in the stomach, producing foul odors.

2. You need more calcium.

It's a calcium-deficient diet, which is why it may contribute to osteoporosis and arthritis.

3. You need to get fiber.

It's a fiber-deficient diet. Unless you eat plenty of vegetables and bran (from whole grains) it may promote constipation and colon cancer.

4. A vitamin supplement never hurts anyone on any diet.

The hi-protein, low-carb diet is a nutrient-deficient diet. A multiple vitamin supplement with minerals is almost essential.

CATALYST: IF EVERYONE WERE TO OBSERVE THESE SHORTCOMINGS THAT YOU POINTED OUT, THEN THIS DIET MAY NOT BE SO BAD.

UNFORTUNATELY, FEW PEOPLE DO ... AND THAT'S PART OF THE PROBLEM!!!

 

[catalyst]

No need to shout.

Now how about posting a diet that is not deficient. A diet, with the goal of weight loss, or more properly, effect a body composition change by decreasing their bodyfat levels, that is not deficient. A diet, wrt fat loss, is, by its very nature, deficient.

And the stinking breath has nothing to do with the digestion period of meat, but rather the expression of ketones.

A diet that is LBM sparring, blunts hunger, and gives both short and long term results is a good thing. The fact that the only real negatives can be cleared up by two supplements and a breath mint does not exactly seem all that drastic.

Furthermore even Dr. Atkins addressed these issues, and they are in his books, as well as other texts on ketogenic dieting, and numerous websites. I am well aware of the lack of research that people seem to do wrt dietary issues, as exemplified by some others here. However, it is not the fault of the diet, but rather the dieter.


Are you aware of the fact that low fat diets reduce testosterone?

 

[Sling of David]

However, it is not the fault of the diet, but rather the dieter.

Catalyst, I must agree. My shouting was not directed at you, rather at people on this diet whom I hoped would notice (and correct) the potential pitfalls!

Are you aware of the fact that low fat diets reduce testosterone?

Yes! A low-fat diet can be very dangerous. The problem among most diets is that they all tend to take certain issues to extremes (i.e., low-fat, high-protein, low-carb, etc.). Whatever happened to the words "balance" and "moderation"?

Now how about posting a diet that is not deficient.

How about a Bible Diet? God placed certain foods on this planet to keep his people healthy; fruits, vegetables, whole grains, legumes (beans), nuts, seeds, etc. Meats & dairy products are certainly fine in moderation. Bacon and pork rinds, however, are not health foods. Neither is sugar or refined white flour.

Weight loss and health are both "common sense". To simplify, do things in moderation, get back to eating natural foods that God intended, and burn more calories than you take in (thru physical activity) and I believe you have a winning formula.

God Bless!