vitacost-Top brand Diet vitamins

New Controlled Carb Diet May Reduce Your Risk of Diabetes, Heart Disease and Cancer

By John Walker, M.D.
Gastroenterologist and Scientific Advisory Board Member

02/26/2004

According to the CDC: Extra carbs equal extra pounds.

Another study shows moderate fat is the way to go.

Evidence suggests that higher cereal fiber = lower heart disease riskI SAY: WELCOME TO THE WALKER DIET

A study released by the Centers for Disease Control and Prevention (CDC) has suggested that Americans in general, and especially women, are getting fatter. The study suggests that when comparing the daily caloric intake of men and women between the years 1971 and 2000, the average daily intake increased by 168 calories in men and a whopping 335 calories in women. The biggest culprit: Carbohydrates.

This increase correlates with a rise in the incidence of obesity. Among US adults, obesity rates jumped from 14.5pct. in 1971 to 30.9pct. in 2000. The survey suggested that it was carbohydrate-rich, nutrition-poor foods, such as cookies, bagels, chips and soda, that accounted for the bulk (pun intended) of the weight gain. And if you stop and think about it, super-sizing orders of drinks and fries may account for a lot of this.

If we do the math, it sheds some interesting light on the problem. In order to gain weight, you must ingest approximately 3,500 calories more than you expend. So for men, the extra 168 calories per day would result in a 1 lb weight increase every 20 days. In women, the 335 extra calories would cause a 1 lb weight increase every 10 or 11 days. This presupposes that you overindulge in calories every day, which may not be true. But if you are a women and do this every 3 days, thats one pound per month, and 12 lbs per year.

Additionally, there are the adverse health affects of having an elevated insulin level, which is what occurs when you ingest high carb or sugary foods. Elevated insulin levels have been implicated in causing such conditions as high cholesterol, heart disease, diabetes, and stroke.

Whats my point EVERYONE needs to watch their carbohydrate intake. Even if you have been thin all your life, and you notice that over the last few years you have gained some weight, you need to watch your carbs. If you dont, you will continue to gain weight over time, just as reliably as the sun rises every morning. Your bodys metabolism decreases with age, and if you arent careful, you can gain significant weight without realizing it, and without much of a change in your diet.

Thats why I firmly believe that everyone can benefit from the Walker Diet products. They have been designed to be a source of good nutrition for everyone, not just for those on a low carb diet. For example, if you are getting a bit hungry in the afternoon, instead of munching on a candy bar, grab a Walker Diet Cookies and Cream Bar. This sweet treat is rich, satisfying, and packed with the highest quality nutrients. It contains the best forms of protein, vitamins and minerals available. Plus, its loaded with fiber, so it helps keep you filled up and satisfied. And, these bars are also available in delicious Creamy Cinnamon Bun and Chocolate Peanut Butter varieties.

If you just need to munch and crunch on something that has a hint of salt, the Walker Diet Soy Pretzels are perfect for you. They come in Plain and Jalapeoo flavors, if you want a bit of a kick. And because they are made with high-quality soy protein and soy flour, you will also get some of the wonderful health benefits of soy. Plus, each serving has 5 grams of fiber.

And if you are addicted to your morning high carb/low protein cereal or bagel, try a creamy, satisfying Walker Diet shake. Just one shake per day provides 25 grams of protein, with only 1 gram of net carbs, and will provide 50pct. of the RDA of 15 important vitamins and minerals, including 400 mg of calcium, and 6 grams of fiber. (I keep mentioning fiber -- you will see why in a few moments!) This is serious nutrition, and it tastes great. Grabbing a shake instead of cereal or a bagel will give your body what it needs to perform optimally, without a sugar rush. And because it has a minimal impact on your blood sugar, you wont be hungry right away.

For a nice dinner side item, try the Walker Diet Quick Potatoes, which come in three different flavors. They are made with healthy ingredients, such as oat fiber, soy protein, and even some real potatoes, but have 70pct. less carbs and far more protein and fiber, when compared to regular instant mashed potatoes. I also recommend that you include the Walker Diet Organic Olive Oil as a salad dressing base, mixed with balsamic or red wine vinegar, for a healthy low carb dressing. Our organic olive oil is superior to non-organic and costs over 50pct. less than other organic olive oils on the market. Organic olive oil contains powerful antioxidants and heart-healthy monounsaturated fats that may reduce the risk of heart disease and cancer.

If you are worried about the amount of fat on this diet, dont be. THIS IS NOT ATKINS! This is a moderate fat, low saturated fat, controlled-carbohydrate diet that is much healthier than Atkins or low fat diets. I always emphasize that you ingest low saturated fat foods, including our bars, shakes, and organic olive oil. The importance of this approach has been made clear in a recent study published in the American Journal of Clinical Nutrition. In this study, a low fat diet and a moderate fat diet (comparable to the parameters of the Walker Diet) were studied.

The study wanted to look at cardiovascular disease risk factors, and how they were affected by the two diets. Weight loss was similar in both groups (had they restricted carbs, as we do, the moderate fat dieter would have probably lost more weight). In the end, the group eating the moderate fat diet had better effects on the lipid profile. The authors concluded, A moderate-fat weight-loss and weight-maintenance diet improves the cardiovascular disease risk profile on the basis of favorable changes in lipids and lipoproteins. Additionally, the authors stated: We support the recommendation of a weight-loss diet that has a moderate total fat content and conforms with current guidelines for saturated fat, to achieve the most desirable cardiovascular disease risk profile. Basically, they are recommending the same type of diet as the Walker Diet.

Another exciting bit of news is found in an article published in the February 23rd edition of the Archives of Internal Medicine. This study was meta-analysis, which is a review of good quality studies that all have the same purpose. The studys authors looked at a total of 10 studies performed in the United States and Europe. The studies focused on the types of foods people ate, and concentrated on the amount of fiber that they consumed.

What they found was extremely important. Their study revealed that for every 10 grams of fiber consumed per day, the risk of heart disease was reduced by 14pct.. Furthermore, this same 10 grams of fiber also resulted in a 27pct. decrease in the risk of dying from heart disease.

In another study, published in the prestigious journal Lancet, the participants with the highest intake of fiber had a 27pct. reduction in the risk of developing colon/rectal adenomas, which are benign tumors that can frequently lead to cancer.

Now, one of the key differences between other low carb diets and my plan is that I employ products with lots of good quality fiber, such as oat bran. In fact, if you compare my typical breakfast (a Walker Diet shake) with the breakfast from Atkins or South Beach (typically eggs, sometimes with some vegetables), you will find up to 3 times the fiber in the Walker Diet breakfast. Our shakes contain 6 grams of high-quality fiber, mostly oat fiber. Our bars have 11 grams of fiber, the Quick Potatoes have 6 grams, and even the pretzels have 5 grams of fiber (these amounts represent one serving of each product). So if you had a Walker Diet shake for breakfast, a bar for lunch, a pretzel for a snack, and Quick Potatoes for dinner (along with your breast of chicken sauteed in Walker Organic Olive oil, and a salad), you would have 28 grams of high-quality fiber from our products alone -- and thats not counting the salad or vegetables you have with dinner.

The amount of fiber that you will receive when you follow the Walker Diet is significantly greater than that of other low carb diets, and this clearly sets us apart, and above the competition. This amount of fiber added to your diet each day may have a significant impact on your risk of cardiovascular disease, based on the previously mentioned studies. This is not just another low carb diet: this is the Healthy Low Carb Lifestyle.

One of my goals as a physician has always been to help people lead healthier lives. By becoming less reliant on the empty calories of refined, processed carbohydrates, I believe that we can help reverse the disturbing trend in higher rates of obesity, and possibly even heart disease. I would like to encourage you to partner with us at Walker Diet to help make America healthier. I can assure you that we will strive to provide you with the best available products, at a great value. Keep checking the web site for new products. We have some really exciting things in store for you in the future. As always, I wish you the best of health.

The Pritikin Diet Program

See also: Cardiovascular Disease Overview

Skip to:

Introduction

Why this diet

Pros

Cons

Resources

In the late 1950s, Nathan Pritikin was diagnosed with heart disease. Soon after, he adopted a low-fat, high-fiber diet and began a moderate exercise program. Subsequent medical examinations revealed dramatic improvements in his health. Mr. Pritikin developed the Pritikin Diet Program based on his experience and opened the first Pritikin Longevity Center in 1976 so that he could help other people with similar medical problems restore their health.

The Pritikin Diet is almost completely vegetarian, and encourages the consumption of large amounts of whole grains and vegetables. It is high in fiber, low in cholesterol, and extremely low in saturated fat and total fat, containing less than 10 percent of total daily calories from fat. Individuals following the diet are encouraged to eat six or seven meals each day, and are not required to restrict portion sizes. The diet excludes nearly all processed grains and sources of animal protein. In addition to these dietary recommendations, the Pritikin Diet Program includes regular exercise. Program participants are required to walk for at least 45 minutes each day.

Why do people follow this diet

Many individuals follow this diet to help prevent the onset or progression of various medical conditions, most notably heart disease. Although not principally a weight loss diet, many people follow the Pritikin Diet Program to shed unwanted pounds.

What do the advocates say

Proponents of the Pritikin Diet point to the large body of scientific literature that demonstrates the benefits of a low-fat, high-fiber diet in the prevention of many degenerative diseases, including cancer and heart disease. In addition, numerous clinical studies conducted at the Pritikin Longevity Centers have shown that the Pritikin Diet, combined with a structured exercise program, produces weight loss, and lowers cholesterol and triglyceride levels.

Take Control Of Your Weight With The Atkins Diet Low Carb Lifestyle
Weight loss is more than cosmetic -- it can have a major effect on your health! Studies show that low carb diets are a safe and effective way to lose and maintain weight. The Atkins Diet is an effective and scientifically proven low carb plan. Vitacost.com offers free Atkins Diet information, and a full menu of sumptuous Atkins Diet foods to prepare delicious Atkins Diet recipes.

What Is The Atkins Diet

The Atkins Diet is a non-restrictive low carb diet plan founded by noted physician and complementary health advocate, Dr. Robert C. Atkins. At the heart of the Atkins Diet is a four-phase eating plan, known as the Atkins Nutritional ApproachTM, an individualized low carb plan based around four phases, which are themselves based on four unifying low carb principles.

The Atkins Nutritional Approach incorporates a variety of mouth-watering Atkins Diet foods, along with vital vitamin and mineral supplementation and regular exercise. Through this plans program of nutritional health, you can improve your appearance and energy level. And, all Atkins Diet foods -- along with all Atkins recipes and any Atkins Diet information -- are carefully researched and approved by the knowledgeable physicians and nutritional specialists comprising the Atkins Diet Board.

What Is the Atkins Nutritional Approach

Phase 1: Induction Daily carbohydrate (carb) intake is limited to 20 grams, and your carbs are taken primarily from salads and other non-starchy vegetables.

Phase 2: Ongoing Weight Loss (OWL) Increased nutrient- and fiber-rich foods are soon allowed. 25 daily grams are added in the first week, 30 grams the next week, and so on, until weight loss stops. 5 grams of carbs are then subtracted from your daily intake. Sustained, moderate weight loss is a constant.

Phase 3: Pre-Maintenance Your daily carb intake is increased in 10 gram increments, even as you maintain gradual weight loss. Now, you have made the jump from weight loss to maintenance.

Phase 4: Lifetime Maintenance Choose from a wide variety of Atkins Diet foods shown to successfully control your carb intake and weight maintenance.These are the four Atkins Nutritional Principles:

You will lose weight.

You will maintain your weight loss.

You will achieve good health.

You will lay the permanent groundwork for disease prevention.Who Was Dr. Atkins

The Atkins Diet was founded by Robert C. Atkins, M.D., a long-time advocate of natural and complementary health. Dr. Atkins believed that proper diet and nutritional support would effectively defend against and even ward off such weight-based health concerns as heart disease, diabetes and obesity. After more than 30 years, his Atkins Diet Low Carb Menu has transformed the health of millions of individuals.

The Atkins Nutritional Approach is not a low carb diet, but rather a philosophy for life-long nutrition, one based on consumption of nutrient-dense, unprocessed foods, and a restriction of processed and refined carbohydrates. A strict regimen of essential vitamin and mineral intake is crucial to the plans success, including full-spectrum multi-vitamins and a formula of essential oils and fatty acids.

Low-Fat Diet

See also: Low-Fat Recipes, Low-Fat and Fast Recipes

Skip to:

Why this diet

Pros

Cons

Foods to avoid

Best bets

Resources

Bibliography

Why do people follow this diet

The most common reasons people lower the fat in their diet are weight loss or weight maintenance, and prevention and treatment of diseases, such as heart disease, high cholesterol, high blood pressure, cancer, and diabetes.

What do the advocates say

The American diet provides an average of 34pct. of total calories from fat, with 12pct. of total calories coming from saturated fat. The diet of many other countries is lower in fat content and this lower intake of fat appears to be associated with the lower rates of obesity and lower risks of several diseases seen in those countries. The American Heart Association, The National Cancer Institute, and the American Dietetic Association recommend that only 20 to 30pct. of our daily caloric intake should come from fat, with 10pct. or less coming from saturated fat. The American Heart Association also recommends that we consume 300 mg or less of cholesterol per day; this is a little more than the amount of cholesterol in one large egg, which is 213 to 220 mg. The average daily intake of dietary cholesterol is 220 to 260 mg for women and 360 mg for men.

Extremely low-fat, high-fiber, vegetarian dietssuch as those developed by Max Warmbrand, ND, Nathan Pritikin, and Dean Ornish, MDhave been clinically proven to reverse coronary artery disease when combined with exercise and stress reduction; however, the effect of such a diet alone on coronary artery disease has not been systematically studied. Coronary artery disease is the leading cause of death and disability in the United States.

What do the critics say

Not all fats are bad. Diets high in monounsaturated fats or omega-3 fatty acids are associated with lower risks of heart disease and other health problems. The body needs certain types of fat to function. An ultra-low-fat diet (providing less than 10pct. of calories from fat) may cause a deficiency of essential fatty acids (EFAs), which are essential for the structure and function of the bodys cell membranes and many other other important functions. Low-fat diets, especially when most animal products are avoided, may lack good sources of vitamins E and B12 and zinc. With too little fat in the diet, the body may not properly absorb fat-soluble nutrients, such as vitamin A, vitamin D, vitamin E, and vitamin K, and carotenoids, which are essential for the health of the eyes, skin, immune system, bones and teeth.

A low-fat diet is usually high in carbohydrates. Some critics contend that the high amount of carbohydrates in typical low-fat diets is unnatural for humans, who evolved for hundreds of thousands of years while eating a low-carbohydrate diet. They say that the current overconsumption of carbohydrates has led to increasing problems with obesity, diabetes, and other health problems. The consumption of high-carbohydrate diets is presumed to result in insulin resistance and related metabolic disorders such as high tryglycerides, low HDL-cholesterol levels, and high blood pressure. However, not all carbohydrate sources contribute equally to these problems, especially those from whole unprocessed foods and/or those with a low glycemic index.

What do I need to avoid

Saturated fats: Found in red meat and dairy products, saturated fats raise blood cholesterol levels and increase the risk of heart disease. Avoid them by staying away from meats, whole milk products, butter, cream, and other dairy products that are not labeled nonfat or fat-free.

Polyunsaturated fats (PUFAs): These are found in vegetable oils such as corn oil, sunflower oil, and safflower oil. Although PUFAs lower cholesterol levels in most studies, the relationship between PUFAs and cardiovascular disease and cancer remains unclear. The same is not true with regard to fish oil and olive oil, both of which are associated with reduced risk of cardiovascular disease and may be associated with reduced risk of certain cancers. A more healthful alternative to PUFAs are monounsaturated fats, which are found in abundance in olive oil.

Trans fatty acids (TFAs): TFAs are found in processed foods containing partially hydrogenated oils, including many commercial snack foods, vegetable shortenings, and margarines. Partially hydrogenated oils are also used in deep-frying, so many fast foods, such as French fries, contain large amounts of TFAs. TFA consumption greatly increases the risk of heart attack. Avoid TFAs by eating as many whole, unrefined foods as possible.

Highly processed foods: Be aware that highly processed low-fat or fat-free products often have as many or more calories as the full-fat versions and should be avoided. Simply because a food is low-fat or fat-free, doesnt mean that unlimited quantities can be consumed. An excess of calorieswhether from fat-free or high-fat foodswill be converted to body fat, regardless of whether those calories come from fat or from sugar (carbohydrate).

A Longer, Better Life Isnt in Your Genes - Its in Your Hands. Let Americas Most Trusted Doctor Show You How.

Millions of people around the world rely on Dr. Atkins groundbreaking dietary advice - his amazing New Diet Revolution has topped the New York Times bestseller list for nearly four years! Now he offers the next step in health improvement - a powerful anti-aging program utilizing his innovative dietary ideas, combined with the latest research on exercise, vitamins, herbs, hormones, and other supplements. This safe, easy-to-follow regimen not only fights age-related illnesses like heart disease, cancer, arthritis, and diabetes, but dramatically improves the way we look and feel as we age. In this indispensable age-defying guide, Dr. Atkins reveals:

How a low-carb, high-protein diet--rich in both natural and supplementary antioxidants--can significantly boost your immunity

Effective ways to decrease free radicals and increase blood flow to the brain--the key to enhancing mental functioning and memory

How to stabilize blood sugar levels to greatly reduce the risk of cardiovascular disease and adult-onset diabetes

Why hormones keep us young--and how to prevent hormone decline that comes with aging

Essential ways to cleanse your body of harmful bacteria and other toxins

And many other ways to stay healthy, fit, energetic, and young!

Carbohydrate-Loading Diet

Skip to:

Introduction

Why this diet

Pros

Cons

Resources

Bibliography

Carbohydrates are the most efficient fuel for energy production. They can also be stored as glycogen in muscles and the liver, functioning as a readily available energy source for prolonged, strenuous exercise. For these reasons, carbohydrates may be the most important nutrient for sports performance. Emphasizing grains, starchy vegetables, fruits, low-fat dairy products, and carbohydrate-replacement beverages, along with reducing intake of fatty foods, results in a relatively high-carbohydrate diet.

Why do people follow this diet

A carbohydrate-loading diet (also known as carbo loading) is a strategy used by endurance athletes to increase muscle glycogen reserves in order to improve performance. Glycogen is the bodys storage form of glucose, the chief energy source for the body. When carbohydrates are consumed, the body changes much of them into glucose. Glucose that is not needed immediately is stored as glycogen in the muscles for later use. Normal levels of muscle glycogen are more than enough to maintain exercise lasting less than 75 minutes. However, intensive training in endurance sports lasting longer than an hour depletes muscle glycogen stores, increasing the need for carbohydrate intake to assure normal levels of blood glucose and sufficient muscle glycogen reserves.

What do the advocates say

Research has found that carbohydrate-loading diets improve endurance athletes performance. Carbohydrate loading can be accomplished in two stages: the depletion stage and the carbohydrate-loading stage. On day one of the depletion stage, the athlete trains to exhaustion in his or her sport in order to deplete muscle glycogen in specific muscles. The athlete must engage in the sport during this stage because carbohydrate loading only occurs in the specific muscles exercised. For the next three days, a high-fat, low-carbohydrate diet (60120 grams carbohydrate) is consumed while the athlete trains moderately. During the carbohydrate-loading stage, the diet is switched to a high-carbohydrate intake (400600 grams carbohydrate) for the next three days, while training time is reduced. This will result in muscle glycogen packing, increasing the muscle glycogen to a new, higher level.

Following a less stringent, modified carbohydrate-loading diet can eliminate potential problems with the classic carbohydrate-loading diet. The modified carbohydrate-loading plan is followed for six days prior to competition. It requires the athlete to consume a 50pct. carbohydrate diet for the first three days and then increase to a 70pct. carbohydrate diet (or 4.5 grams per pound of body weight) for the last three days before competition. The athlete begins training at a high aerobic intensity; then training time is gradually reduced on successive days.

What do the critics say

Some problems associated with the classic carbohydrate-loading diet include increased blood cholesterol and urea nitrogen levels, which may cause problems for people susceptible to heart disease, diabetes, or kidney disease. The glycogen depletion stage may cause vitamin and mineral depletion, ketosis, the loss of lean tissue, and a reduction in training capability leading to a negative effect on performance.

Low Carb Diet Health Benefits
Did you know that there are an estimated 65 million overweight Americans (roughly two-thirds of the population) The weight problem in the United States -- as well as world-wide -- is becoming an epidemic. However, the good news is that approximately 9-35 million people follow some or all of the guidelines for a high-protein, low-carb dietary plan. These individuals regularly enjoy a variety of delicious and nutritious low carb recipes, even as the pounds melt away.

Clearly, weight loss is a goal for many people, and low carb plans have been shown to provide a method for gradual and safe weight management. Plus, the low carb diet is exploding in popularity, as it has helped people lose weight quickly and effectively. In fact, according to leading low carb experts, if followed correctly, low carb dieters usually lose 4-8 lbs. in the first two weeks. Not only are traditionally healthy foods undergoing a low carb makeover, but now, foods previously labeled as junk food are being transformed into low carb alternatives. Why, the media is now saturated with advertisements for low carb fast food!

But when it comes to low carb foods and low carb diets, in general, you may have heard stories of meat-laden feasts, or strict regimens of tasteless (and relatively unhealthy) low carb food as menu selections. So, what is low carb, and is a low carb diet your best -- and healthiest -- weight management option

What Is Low Carb Dieting

The basic science behind the low carb diet philosophy is this: Reduce your carbohydrate (carb) intake -- white flour and sugar -- and increase your intake of high quality protein sources (such as meat, fish and beans).

The evidence supporting the low carb diet approach as a viable weight reduction method continues to mount. Recent studies published in the New England Journal of Medicine have shown that a low carb diet is superior to a low-fat diet for weight reduction. New research indicates that people following a low carb diet lose more weight than people on a low-fat diet, even if they consume up to 300 extra calories per day. Basically, low carb diets, as opposed to other types of diets (including low fat, low protein or low cholesterol) are easier to stick to, and result in less hunger and less of a need to cheat.

It may be said that the low carb legacy was due to the efforts of one man -- Dr. Robert Atkins. The man behind the Atkins Diet, Dr. Atkins, was a pioneer in the field of weight reduction using low carbohydrate diets. Since the publication of his first book, numerous studies have been published demonstrating the benefits of a low carb diet. Learn more about the Atkins Diet low carb weight loss program.

Is Low Carb Dieting Safe

Low carb diets are not only safe, but if followed properly, can be heart-healthy. Low carb diets have several beneficial effects on cholesterol. A study published in the Canadian Journal of Physiology and Pharmacology showed reductions in total cholesterol, LDL (bad) cholesterol and systolic blood pressure. This supports prior studies that have come to the same conclusion. Low carb diets may also be beneficial for those with diabetes, as it may improve the control of their blood sugar (glucose) levels.

You may also have heard that low carb diets are not healthy for long-term use. A study published in the Cleveland Clinic Journal of Medicine reviewed approximately 50 studies that used low carbohydrate diets for weight reduction. No credible scientific evidence that this approach was detrimental to someones health was found. Another common criticism is that these diets may cause decreases in bone density. A Danish study published in the journal Obesity Research showed no adverse effects on bone mineral density after 6 months of a high protein, low carb diet.

How Can I Get Started On A Low Carb Diet

Low carb diets are everywhere these days, and the information needed to begin such a plan is available for little to no cost. The Internet is a rich source of low carb information, low carb meals, and even free low carb recipes. Countless web sites offer a full menu of menu options for the eager weight management traveler, including nourishing and nutritious low carb meals, tasty low carb snacks, and yummy low carb desserts, as well as low carb chat rooms and support groups, for those who need a helping hand.

Take Control Of Your Weight With The Atkins Diet Low Carb Lifestyle
Weight loss is more than cosmetic -- it can have a major effect on your health! Studies show that low carb diets are a safe and effective way to lose and maintain weight. The Atkins Diet is an effective and scientifically proven low carb plan. Vitacost.com offers free Atkins Diet information, and a full menu of sumptuous Atkins Diet foods to prepare delicious Atkins Diet recipes.

What Is The Atkins Diet

The Atkins Diet is a non-restrictive low carb diet plan founded by noted physician and complementary health advocate, Dr. Robert C. Atkins. At the heart of the Atkins Diet is a four-phase eating plan, known as the Atkins Nutritional ApproachTM, an individualized low carb plan based around four phases, which are themselves based on four unifying low carb principles.

The Atkins Nutritional Approach incorporates a variety of mouth-watering Atkins Diet foods, along with vital vitamin and mineral supplementation and regular exercise. Through this plans program of nutritional health, you can improve your appearance and energy level. And, all Atkins Diet foods -- along with all Atkins recipes and any Atkins Diet information -- are carefully researched and approved by the knowledgeable physicians and nutritional specialists comprising the Atkins Diet Board.

What Is the Atkins Nutritional Approach

Phase 1: Induction Daily carbohydrate (carb) intake is limited to 20 grams, and your carbs are taken primarily from salads and other non-starchy vegetables.

Phase 2: Ongoing Weight Loss (OWL) Increased nutrient- and fiber-rich foods are soon allowed. 25 daily grams are added in the first week, 30 grams the next week, and so on, until weight loss stops. 5 grams of carbs are then subtracted from your daily intake. Sustained, moderate weight loss is a constant.

Phase 3: Pre-Maintenance Your daily carb intake is increased in 10 gram increments, even as you maintain gradual weight loss. Now, you have made the jump from weight loss to maintenance.

Phase 4: Lifetime Maintenance Choose from a wide variety of Atkins Diet foods shown to successfully control your carb intake and weight maintenance.These are the four Atkins Nutritional Principles:

You will lose weight.

You will maintain your weight loss.

You will achieve good health.

You will lay the permanent groundwork for disease prevention.Who Was Dr. Atkins

The Atkins Diet was founded by Robert C. Atkins, M.D., a long-time advocate of natural and complementary health. Dr. Atkins believed that proper diet and nutritional support would effectively defend against and even ward off such weight-based health concerns as heart disease, diabetes and obesity. After more than 30 years, his Atkins Diet Low Carb Menu has transformed the health of millions of individuals.

The Atkins Nutritional Approach is not a low carb diet, but rather a philosophy for life-long nutrition, one based on consumption of nutrient-dense, unprocessed foods, and a restriction of processed and refined carbohydrates. A strict regimen of essential vitamin and mineral intake is crucial to the plans success, including full-spectrum multi-vitamins and a formula of essential oils and fatty acids.

Cancer Prevention and Diet

Also indexed as: Cancer Risk Reduction

See also: Breast Cancer, Colon Cancer, Lung Cancer, Prostate Cancer

When it comes to

cancer, there are no guarantees

However, there are choices you can make to significantly reduce your risks. Work with your healthcare provider to make the right preventative changes for you.

Focus on healthEliminate unhealthy habits, such as smoking and alcohol abuse, that place you at a higher risk

Mom was rightEat fruits and vegetables high in anti-cancer substances such as beta-carotene and lycopene to lower your risk

Atkins Diet

Skip to:

Introduction

Why this diet

Pros

Cons

Resources

Bibliography

The Atkins Diet is a high-protein, low-carbohydrate weight loss diet developed by Robert Atkins, MD, during the 1960s. In the early 1990s, Dr. Atkins brought his diet back into the nutrition spotlight with the publication of his best-selling book Dr. Atkins New Diet Revolution.

The Atkins Diet severely restricts the consumption of carbohydrate-rich foods and encourages the consumption of protein and fat. The diet is divided into four phases: Induction, Ongoing Weight Loss, Premaintenance, and Maintenance. During the Induction phase (the first 14 days of the diet), carbohydrate intake is limited to no more than 20 grams per day. No fruit, bread, grains, starchy vegetables, or dairy products (except cheese, cream, and butter) are allowed during this phase. During the Ongoing Weight Loss phase, dieters experiment with various levels of carbohydrate consumption until they determine the most liberal level of carbohydrate intake that allows them to continue to lose weight. Dieters are encouraged to maintain this level of carbohydrate intake until their weight loss goals are met. During the Premaintenance and Maintenance phases, dieters determine the level of carbohydrate consumption that allows them to maintain their weight. To prevent weight regain, dieters are told to maintain this level of carbohydrate consumption, perhaps for the rest of their lives. According to Dr. Atkins, most people must limit their carbohydrate intake to no more than 60 grams per day to keep lost weight off.

Note: The dietary recommendations issued by various organizations, including the United States Department of Agriculture, the National Institutes of Health, and the American Heart Association, encourage a daily carbohydrate intake of approximately 300 grams.

In addition to the dietary restrictions discussed above, Dr. Atkins weight loss program recommends regular exercise and nutritional supplementation.

Why do people follow this diet

The Atkins Diet is attractive to dieters who have tried unsuccessfully to lose weight on low-fat, low-calorie diets. Atkins dieters can eat as many calories as desired from protein and fat, as long as carbohydrate consumption is restricted. As a result, many Atkins dieters are spared the feelings of hunger and deprivation that accompany other weight loss regimens.

What do the advocates say

The underlying premise of the Atkins Diet is that diets high in carbohydrates cause some people to gain weight and can ultimately lead to obesity. Such diets increase the production of insulin (a hormone secreted by the pancreas). When insulin levels are high, the food we eat is quickly and easily converted into fat, and stored in our cells. By restricting the consumption of carbohydrates, the production of insulin is moderated. In addition, the lack of available carbohydrate (the bodys preferred fuel source) forces the body to burn stored fat as energy.

The changes in metabolism that occur with severe carbohydrate restriction also cause the body to excrete ketones (breakdown product of fat metabolism) in the urine. As ketones contain calories, the loss of ketones in the urine may enhance weight loss.

Until his death in 2003, Dr. Atkins and his colleagues at The Atkins Center for Complementary Medicine in New York have used this diet to treat patients with obesity, as well as non-insulin dependent (type 2) diabetes mellitus (NIDDM), high cholesterol and triglycerides, and elevated blood pressure. Although there has been little scientific research investigating the diet, several supportive studies were published around the time of Dr. Atkins death.

What do the critics say

Many nutrition experts disagree with the basic premise of the Atkins Dietthe notion that high-carbohydrate, low-fat diets cause obesity. For evidence of the implausibility of the Atkins Diet, some nutritionists point out that the traditional Japanese diet is very high in carbohydrates, low in protein, and very low in fat; however, before the introduction of high-fat and high-protein Western foods, being overweight was rare in Japan. Such findings make sense because ounce for ounce, carbohydrates contain far fewer calories than do fats. These critics blame the overconsumption of calories (from any source) and lack of physical activity as the primary causes of obesity.

Critics also express concern about the impact of the Atkins Diet on the overall health of the dieter. Depending on the foods chosen by the dieter, the diet may contain a large amount of saturated fat and cholesterol, putting those at risk for heart disease in danger. Recent research has found that high-protein diets speed up the progression of hardening of the arteries (atherosclerosis), the main cause of heart attacks. Moreover, contrary to Atkins claims, extremely low-fat diets have been found to partially reverse heart disease. In addition, the lack of grains, fruits, and vegetables in the Atkins Diet may lead to deficiencies of key nutrients, including dietary fiber, vitamin C, folic acid, and several minerals. Finally, high protein diets may increase the risk of osteoporosis and accelerate the rate of deterioration in kidney function associated with aging.

Critics concede that Atkins dieters often experience significant weight loss during the initial stages of the diet. However, these critics argue that the diet has a diuretic effect and that the initial weight loss is due to water loss, not fat loss. Eventually the body restores its water and sodium balance, and the rate of weight loss declines. Critics also note that there is no evidence showing that the Atkins diet leads to greater weight loss than do other diets that provide more carbohydrates, yet the same number of calories.

Studies published in 2002 and 2003 tend to support the effectiveness of the Atkins diet, although not unquestionably. In addition, while the Atkins diet does not appear to cause some of the adverse effects about which critics are concerned, there is evidence that the diet might cause bone loss, and other concerns about long-term safety still remain.

In a six-month study of overweight adults, many of whom had diabetes, those following the Atkins diet lost an average of 12.8 pounds, compared with only 4.2 pounds for those consuming a low-fat diet. Similar results were seen in a study of non-diabetic overweight adults, although the advantage of the Atkins diet over the low-fat diet diminished after six months. In a study of overweight adolescents, the average weight loss after 12 weeks was 21.8 pounds in the children consuming the Atkins diet, compared with 9 pounds in those consuming a low-fat diet. The greater weight loss occurred even though the Atkins group consumed 67pct. more calories per day than did the low-fat group.

With regard to safety factors, there were no adverse effects on cholesterol and triglyceride levels. On the contrary, in one study the Atkins diet was more effective than the low-fat diet for improving triglyceride levels. Other laboratory tests, however, suggested that long-term use of the Atkins diet could increase the risk of kidney stones and osteoporosis. Furthermore, one study found a 2.2pct. reduction in bone density after only six weeks on the diet.