The Atkins' Diet - Is it For You?

Recently many of us have been hearing sensational stories of this person or that person who is on the Atkins' Diet. The reports of significant weight loss in just a few weeks have intrigued many of us. What really happens to a person's metabolism when they are on this diet? Does it work and is it safe?

For those of you who may have been under a rock this last year and are unfamiliar with what the Atkins' Diet entails here's an overview. Dr.Atkins is advocating a diet very low in carbohydrates (grains, pastas, fruits and vegetables). Therefore a person daily caloric intake is almost solely from protein and fats, and there is no restriction in calories. Carbohydrates are grains, pastas, fruits, vegetables, and complex sugars.

Here's How Our Bodies Work
Carbohydrates are our bodies main energy source. These are broken down into simple sugars that we use for fueling our brain and muscles. Proteins are found in meat, eggs, milk , and legumes (beans) among other things. The protein we eat is used as building blocks to remodel muscles, ligaments, tendons, and to make infection fighting and blood clotting proteins.

The fat we eat is stored or used as energy when there isn't enough carbohydrate around to use for energy. In order for the energy from carbs to get into our cells the body uses a hormone called insulin. This hormone is released every time we eat carbohydrate. It helps push the energy as well as a blood salt called potassium into our cells.

Because Amercian diets are high in carbs (45-50%) we release a lot of insulin when we eat. When the carbs have been used up the insulin in our blood stream will make us feel hungry even though we may have just eaten.

How Our Bodies Work on the Atkins Diet
Our bodies have to work a little bit differently when on the Atkins' Diet. When we limit the amount of carbohydrate we eat, our bodies are forced to use fat and protein as energy sources.

Without carbs our body starts to break down the fat we eat into substances called ketone bodies. Our brain can use these ketone bodies as an alternate energy source. This is called a ketogenic state and although our brain can function with this form of energy, it doesn't like it as much as the carbohydrate form of energy. This is part of the reason for the irritability or crankiness many people experience the first few days while on the Atkins' Diet. In this state there is little or no insulin around because there is very little or no carbohydrate to push into cells. This may partly explain why people feel less hungry on this diet after they have adjusted to it (a few days).

Studies
Only a few studies have been done on the Atkins' Diet showing conflicting results. There is no conclusive evidence that the Atkins' Diet works more effectively or more rapidly than other traditional forms of weight loss (traditional calorie restriction).

Here are some thoughts as to why this diet may work for some and not others:

Because Americans are getting ~50% of their calories from carbs it is hard to make up that 50% with fat and protein. When eating a diet high in carbs the body has to hold on to extra water for its metabolism. Much of the first 5-10 pounds of weight loss can be water weight that the person will regain when they resume a diet higher in carbs. The lack of variety can make one become bored with the food after awhile therefore eating less. And the low insulin state can make some less hungry and therefore eat less.

What You Should Know Before Starting the Atkins' Diet
The Atkins' Diet is not for everyone however. First , it requires a very disciplined person. It is dangerous to put oneself into a ketogenic state and then binge on carbohydrate when the dieter becomes bored. This rush of carb will send a wave of insulin which will push potassium into cells rapidly and create an imbalance in the bloodstream that can have a fatal effect on the heart in some individuals. There is also no good evidence on how longterm use of this diet will affect cholesterol and lipid levels as the diet involves high intake of fats and cholesterol which can accelerate atherosclersois and coronary heart disease.

A Word of Caution
Those individuals that should not undertake the Atkins' Diet include people: taking water pills, with pre-existing heart conditions, or those with a history of gout. This diet does not encourage healthy eating habits - healthy proportions of carb, proteins and fats in amounts that allow persons to maintain weight and not gain or lose. In general one should consult their doctor before undertaking this form of weight loss to make sure it is safe for them.

No Secret
There is no secret to this diet. The people who lose weight on it are simply eating fewer calories than their bodies need, forcing the body to use fat stores for fuel. This can be done without using the Atkins' method. All one needs to do is calculate the daily calories ones body needs to maintain weight. And reduce it on a daily basis by approximately 15-20%. Add daily exercise and you are looking at 1 or 2 pounds of weight loss per week which is a healthy and reasonable goal for anyone. The trick is honest and accurate estimation of portion size when counting calories. You only cheat yourself if you underestimate the number of calories you eat in a day.

Adding a daily multi-vitamin while dieting is always a good idea.

Weightloss Equation - Make Your Own Diet

To lose one pound a week you need to eat 3500 calories less that week than your body needs. To calculate the number of calories your body requires to maintain weight you will first need to know your weight in kilograms and your height in centimeters. For kilograms, take your weight in pounds and divide by 2.2-this is your weight in kilograms. For centimeters, take your height in inches and multiply by 2.54-this is your height in centimeters.

First you need to calculate your basal energy requirements or BEE (the calories you body would require to sleep or remain inactive all day) which is a different equation for men vs. women.

Men: BEE = 66 (13.7 x wt,kg) + (5 x Ht,cm) - (6.8 x age)
Women: BEE = 655 + (9.6 x Wt,kg) + (1.7 x Ht,cm) - (4.7 x age)

Then you need to multiply the BEE x 1.25 which equals your maintenance calories per day. If you want to restrict calories to lose weight then multiply the maintenance calories by (.75 ).

With a slight decrease in your calorie intake and 30 minutes of exercise 4-5 times a week you will be well on your way to healthy weight loss.