Atkins Diet No and Low Carb Recipes

The Role of Carbohydrate Restriction in Reducing Cardiac Risk Factors

Atkins Center - One in five adults has some form of cardiovascular disease (1). A recent flood of clinical research suggests that the time for re-evaluating nutritional recommendations for bringing heart disease under control may be well overdue. It is a known fact that carbohydrates increase triglyceride levels. Triglycerides, total cholesterol, LDL (bad) and HDL (good) cholesterol are fats that your physician tests for when you get your blood tested.

Elevated Triglyceride Levels Are an Independent Risk Factor for Heart Disease
Recently, 17 studies involving over 46,000 men followed over eight years and nearly 11,000 women followed over 11 years indicated that a small elevation of triglycerides led to a 32 percent increase in cardiovascular risk in men and 76 percent increased risk in women.(2) These results clearly challenge the emphasis that has been placed on total cholesterol and LDL cholesterol. One study showed that among 12,500 men in Sweden, the lower the triglyceride level, the lower the incidence of myocardial infarctions (MI). Even in the group with the highest cholesterol level, which averaged 245 mg/dl, only 11 individuals with triglyceride levels less than 100 mg/dl had MIs, compared to 97 individuals who had triglycerides greater than 184 mg/dl.(3)

All 16 of the other studies also confirmed elevated triglycerides as a major risk factor and most showed that elevated LDL cholesterol levels, when combined with triglyceride elevations, increased cardiovascular risk considerably.(2)

Perhaps the most startling study was led by J. M. Gaziano at Harvard Medical School.(4) Subjects with the highest ratio of triglyceride to HDL had a 16-fold greater incidence of coronary events than those with the lowest ratio. Gazianos study, as well as the other studies mentioned above, lends support to the idea that elevated levels of triglycerides and low HDLs are also associated with hyperinsulinism.

Questioning the Wisdom of Low-Fat Diets for Everyone
For those who have high triglycerides and low HDL, an appropriate question would be. Is the low-fat, high-carbohydrate diet recommended by the American Heart Association and the National Cholesterol Education Program the best option The results from numerous clinical studies would suggest not. Studies comparing a low-fat diet that is comprised of 60 percent carbohydrate with diets based on fewer carbohydrate show that triglyceride levels rise significantly when carbohydrate content is greater. (5-6). It is unfortunate that there are no studies comparing lower levels of carbohydrate intake. It is highly likely they would show a correlation between lower carbohydrate content and lower triglyceride levels.

A 1966 study by P.K. Reissell at Harvard demonstrated that a diet containing only 26 grams of carbohydrate produced a greater than 70 percent drop in triglycerides in people whose original triglycerides count exceeded 500 mg. (7) (With such a severe restriction of carbohydrate intake, stored body fat becomes the bodys primary fuel source.) In the study, triglyceride levels were dramatically lowered.

A recent study on obese adolescents comparing a low-calorie diet with an unlimited calorie, controlled carbohydrate eating plan showed a greater than 50 percent average drop in triglycerides for individuals on the controlled carb plan and a 10 percent drop for those on the control low-fat diet.(8)

A Swedish study (3) that found that triglyceride levels below 100mg/dl protected against coronary events was strongly confirmed by M. Millers study in Baltimore showing that the lowest group, those whose triglycerides were below 100, had 2-1/2 times the protection from coronary events than did the other three groups.(9)

The Role of a Controlled Carbohydrate Program
For years, it has been an assumption that a nutrition plan primarily composed of protein and fat has an adverse effect on blood chemistry. Amazingly, however, there have been virtually no published studies confirming such results when the diet was low enough in carbohydrate to cause the body to burn stored fat as fuel. All of the studies indicating that dietary fat creates lipid abnormalities were done with diets that also contain high amounts of carbohydrate.

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Low Carb andamp. No Carb Recipes andamp. Restaurant Guide
130 Low Carb and No Carb Recipes, 85 Low Carb Dessert Recipes (Sugar-free Desserts)and Low Carb Restaurant Guide to 22 national restaurants. Ideal for induction phase of Atkins Diet.

Low Carbohydrate Recipes
Check out our Low Carb Breakfast, Lunch, Dinner and Dessert Recipes for quick and easy low carb diet menu planning. Great for the Atkins Diet, Carbohydrate Addicts Diet or any low carb diet plan.

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Top Low Carb Diet Plans
We explain the basics of the most popular low carb diet Plans. Dr. Atkins Diet, Carbohydrate Addicts, Protein Power.

To research the effectiveness and safety of low carb diets, read these Aktins Diet/Low Carb articles.

Atkins Diet Beat Low Fat Fare
Study finds surprising weight loss, cholesterol benefits. The low carb Atkins diet beat the low-fat American Heart Association plan in a head-to-head comparison.

New Studies Confirm Calorie Reduction Not Only Reason Atkins Diet Works
Examines two published studies. The first study demonstrated that subjects in ketosis, due to a controlled carbohydrate diet, experienced statistically significant improvement in blood markers that have been shown to predict coronary artery disease. The second study found that people lost fat (an average of seven pounds), while actually gaining muscle (an average of two pounds) in only six weeks.

Low-Carb Diet Effective In Research Study
Researchers found that 80 percent of the 50 enrolled patients adhered to the diet program for 6 months and lost an average of 10 percent of their original body weight. The average amount of weight lost per person was approximately 20 pounds.

Studies suggest Atkins diet is safe
Over four months on the Atkins Diet, participants lost an average of 21.3 pounds, and showed a 6.1pct. drop in cholesterol, and almost a 40pct. drop in the level of triglycerides in their blood. In addition, their HDL levels increased by about 7pct..

New research on Atkins Diet
New studies have taken an objective look at the Atkins Diet and found that low carb dieters lose more weight even while consuming more calories than people on a so-called healthy diet. An Atkins study that was intended to show it doesnt work, found that after three months, the overweight men and women had lost an average of 19 pounds, 10 more than people on the standard high-carb approach.

The Role of Carbohydrate Restriction in Reducing Cardiac Risk Factors
A recent study on obese adolescents comparing a low-calorie diet with an unlimited calorie, controlled carbohydrate eating plan showed a greater than 50 percent average drop in triglycerides for individuals on the controlled carb plan and a 10 percent drop for those on the control low-fat diet.

Teens Triumph on Controlled Carbohydrate Program
Teens in the controlled carb group lost an average of 19 pounds during a 12-week period. low-fat dieters averaged 8.5 pounds. The controlled carb group also showed a greater decrease in overall serum cholesterol levels and triglyceride levels were reduced by 52 percent, as compared to a 10 percent drop for the low-fat group.

NEW YORK, Feb 18 (Reuters Health) - The extremely carbohydrate-restricted Atkins diet is a safe, effective way to lose weight, according to studies presented at the Southern Society of General Internal Medicine in New Orleans.

A study of the diet conducted at the Durham VA Medical Center in North Carolina showed that on average, mildly obese people lost about 21 pounds in four months on the diet, and had positive changes in heart risk factors such as reduced cholesterol and increased HDL or good cholesterol. These results are supported by a second study from researchers at the Atkins Center for Complementary Medicine in New York.

The Durham study included 41 mildly obese, healthy people who attended an outpatient clinic. The study participants followed a program that reduced carbohydrate intake to less than 20 grams per day, and included vitamin supplements, fish oil supplements and 20 minutes of exercise at least three times per week.

Over four months on the diet, the participants lost an average of 21.3 pounds, and showed a 6.1pct. drop in cholesterol, and almost a 40pct. drop in the level of triglycerides in their blood. In addition, their HDL levels increased by about 7pct..

In a press release, the researchers also say that their study did not find any of the safety concerns voiced by the American Dietetic Association, such as potentially dangerous effects on liver and kidney function.

In four short months on the Atkins Diet, we were able to confirm scientifically what Dr. Atkins states he has seen in his practice over the past decades. The diet lowers cholesterol and triglycerides and raises HDL... which may represent an entirely new approach to the control and prevention of heart disease, said lead researcher Dr. Eric C. Westman, assistant professor of medicine at North Carolinas Duke University.

The study is continuing in order to assess the long-term effects of the diet.

Reporting the results of the second study, Colette Heimowitz, director of nutrition at the Atkins Center in New York, said that it was based on 319 overweight or obese patients treated at the Center for at least a year. Investigators collected information on weight, blood pressure, cholesterol, kidney and liver function and other parameters during the study.

What we found is what we already knew from anecdotal data, Heimowitz told Reuters Health in an interview after the meeting on Friday. There were some pretty impressive benefits in body composition, HDL levels went up, LDL levels went down and blood pressure decreased, she reported. Where HDL is the good cholesterol for its association with reduced heart risk, LDL has earned the name of being the bad cholesterol because high levels are associated with heart disease.

We now have data for the scientific community on the healthful benefits of the Atkins diet, Heimowitz asserted.

The Atkins diet severely restricts carbohydrate intake to induce a state of ketosis, or metabolic starvation. Dieters are encouraged to measure urinary ketone excretion as an indication of how effective the diet is in inducing fat breakdown. Ketosis is a benign byproduct of fat burning, Heimowitz asserted. With an adequate protein and fat intake, there is no loss of muscle mass...There is no change in (blood) pH if the diet is properly done, she said.

However the diet is not for everyone, Heimowitz warned. Its for those who need a correction in their sugar and carbohydrate metabolism...We encourage (vitamin) supplementation and an intake of good fats, such as fish oil, Heimowitz commented.

PUFFED OVEN PANCAKE - 6 Servings
2 tbsp butter
3 eggs (1.8 grams of carbs)
1/2 cup high gluten flour * (12 grams of carbs)
1/4 cup cream (2.4 grams of carbs)
1/4 cup water
salt

Melt butter in skillet. Beat eggs. Add flour, cream water and 1/4 tsp salt. Mix well. Pour into hot skillet. Bake at 400 degrees F for 25 minutes until puffed and golden brown. Serve with blackberry syrup, maple butter or low carbohyrate maple syrup (Recipes no.25, no.26, and no.27).

Carb Count. Recipe Total 16.2 grams of carbs, Carbohydrates Per Serving 2.7 grams of carbs
* You can purchase high gluten flour at some grocery stores, most health food stores or from a bakery.

EGGS BENEDICT - 4 Servings
4 eggs (2.4 grams of carbs)
Canadian Bacon
Sauce
1/2 cup butter
3 beaten egg yolks (0.9 grams of carbs)
1 tbsp water
1 tbsp lemon juice (1.3 grams of carbs)

Lightly grease skillet. Fill skillet half way with water. Bring water to boiling. Reduce heat and simmer. Break eggs into cup and carefully slide one at a time into water. Allow space for each egg. Simmer for 5 minutes. Meanwhile, heat Canadian Bacon in skillet. Remove poached egg and serve with Canadian Bacon and Hollandaise Sauce.

For sauce, combine butter, egg yolks, water and lemon juice. Heat in a double boiler, stirring constantly.

Carb Count. Recipe Total 4.6 grams of carbs, Carbohydrates Per Serving 1.15 grams of carbs

Lunch Low Carbohydrate Diet Recipes

GOAT CHEESE WITH SPINACH AND SUNDRIED TOMATOES - 4 Servings
1 cup romaine lettuce (1.9 grams of carbs)
1/2 cup spinach (1.2 grams of carbs)
1 radish, diced (0.2 grams of carbs)
4 tbsp sundried tomatoes (1.5 grams of carbs)
3 tbsp olive oil
1 tbsp balsamic vinegar (0.9 grams of carbs)
1/4 pound goat cheese (0.6 grams of carbs)

Slice goat cheese, brush with oil and broil until golden. Serve on top of salad with diced radish and sundried tomatoes. Drizzle with oil and vinegar.

Carb Count. Recipe Total 5.3 grams of carbs, Carbohydrates Per Serving 1.2 grams of carbs

BUFFALO CHICKEN WINGS - 2 Servings
1 pound chicken wings
2 tbsp butter
1/4 cup hot pepper sauce

Bake wings at 375 degrees F for 20 minutes. In saucepan, melt butter. Stir in hot pepper sauce. Brush wings with sauce. Bake for 10 more minutes. Turn over and baste with sauce. Bake 10 more minutes. Serve with blue cheese dressing and celery (1/2 cup = 1.9 grams of carbs).

Carb Count. Recipe Total 0 grams of carbs, Carbohydrates Per Serving 0 grams of carbs

Dinner Low Carbohydrate Diet Recipes

GREEK CHICKEN - 4 Servings *Low Fat*
1 pound boneless chicken
1/2 cup crumbled feta cheese (3 grams of carbs)
1/2 tsp dried oregano (0.5 grams of carbs)
1 tbsp lemon juice (1.3 grams of carbs)
1 tbsp oil
salt and pepper to taste
1 cup chicken broth
1/2 cup tomato diced (5.8 grams of carbs)
1 cup fresh spinach (2.4 grams of carbs)

Flatten chicken. Combine feta, lemon juice and oregano. Spread over chicken. Fold chicken to enclose filling. secure with a toothpick. Heat oil in a skillet until hot. Add chicken and cook until golden brown. Mix chicken broth, tomato and spinach. Add to skillet, heat to boiling. Reduce heat to low. cover and simmer 8-10 minutes. Serve.

Carb Count. Recipe Total 13 grams of carbs, Carbohydrates Per Serving. 3.2 grams of carbs

LEMON FISH - 4 Servings *Low Fat*
4 white fish fillet
1 tbsp oil
1 tbsp fresh lemon juice (1.3 grams of carbs)
1 garlic clove, thinly sliced (0.9 grams of carbs)
4 tbsp whole milk ricotta cheese (1 gram of carbs)
4 tbsp plain yogurt (2.8 grams of carbs)
1 tbsp fresh chives, optional (0.6 grams of carbs)

Preheat oven to 400 degree. Place fish in aluminum foil packet with oil, garlic andamp. lemon juice. Place fish packet in oven. Mix the ricotta cheese with yogurt andamp. stir in snipped chives. When fish is done, remove andamp. serve with ricotta/yogurt sauce.

Carb Count. Recipe Total 6.6 grams of carbs, Carbohydrates Per Serving 1.6 grams of carbs

Dessert Low Carbohydrate Diet Recipes

Splenda is an artificial sweetener that you use just like sugar (it measures the same, so you can substitute any recipe with the same measurement). You can purchase it at any grocery store in the same aisle that you would find sugar and other artificial sweeteners (like Equal or SweetnLow). It is made from sugar and can handle the heat of baking (unlike sweeteners made from aspartame).

The Atkins Diet Center has done research that indicates sweeteners that contain aspartame (such as NutraSweet and Equal) stimulate insulin production (leading to unstable blood sugar, irritability and carbohydrate cravings). Sweeteners that use sucralose (marketed as Splenda) and saccharin (such as SweetnLow) have not been shown to stimulate insulin production.

FRENCH SILK PIE - 4 Servings
1/2 cup butter, softened
2/3 cup Splenda
2 oz unsweetened baking chocolate (8 grams of carbs)
1 tsp vanilla (3 g)
1/2 cup refrigerated or frozen egg product, thawed

Cream butter and Splenda together. Melt chocolate and blend into butter mixture when cooled. Stir in vanilla. Add egg product. Beat well with mixer until smooth. Chill 1-2 hours minimum. Top with whipped cream (3.3 grams per cup), if desired.

Carb Count. Recipe Total 11 grams of carbs, Carbohydrates Per Serving 2.9 grams of carbs

CINNAMON MERINGUES - 4 Servings
2 egg whites (0.6 grams of carbs)
1/4 tsp cream of tartar
dash salt
1/2 cup Splenda
2 tsp ground cinnamon (3.6 grams of carbs)
1 tsp vanilla extract (1.5 grams of carbs)
1/2 tsp almond extract

In a medium bowl, combine egg whites with cream of tartar and salt. beat until soft peaks form. Fold in cinnamon, vanilla and almond extracts Drop by tablespoonfuls onto greased cookie sheets. Bake at 300 degrees F for 30 minutes.

Carb Count. Recipe Total 5.7 grams of carbs, Carbohydrates Per Serving 1.4 grams of carbs

To research the effectiveness and safety of low carb diets, read these Aktins Diet/Low Carb articles.

More Calories
A study done by the Harvard School of Public Health, shows that people on a low carb diet can eat more calories than those on a low fat diet and still lose weight. Over the course of a 12-week study, low carb dieters consumed an extra 25,000 calories and still lost weight. There were three groups in the study. low carb-low calorie, low fat-low calorie, low carb-high calorie. The low carb-low calorie group consumed the same amount of calories as the low fat-low calorie group. Those in the low carb-low calorie group lost 23 pounds, while people who got the same calories in the low fat-low calorie group lost 17 pounds. The big surprise, was the low carb-high calorie group lost 20 pounds. Read more.

New Studies Confirm Calorie Reduction Not Only Reason Atkins Diet Works
Examines two published studies. The first study demonstrated that subjects in ketosis, due to a controlled carbohydrate diet, experienced statistically significant improvement in blood markers that have been shown to predict coronary artery disease. The second study found that people lost fat (an average of seven pounds), while actually gaining muscle (an average of two pounds) in only six weeks.

Low-Carb Diet Effective In Research Study
Researchers found that 80 percent of the 50 enrolled patients adhered to the diet program for 6 months and lost an average of 10 percent of their original body weight. The average amount of weight lost per person was approximately 20 pounds.

Studies suggest Atkins diet is safe
Over four months on the Atkins Diet, participants lost an average of 21.3 pounds, and showed a 6.1pct. drop in cholesterol, and almost a 40pct. drop in the level of triglycerides in their blood. In addition, their HDL levels increased by about 7pct..

New research on Atkins Diet
New studies have taken an objective look at the Atkins Diet and found that low carb dieters lose more weight even while consuming more calories than people on a so-called healthy diet. An Atkins study that was intended to show it doesnt work, found that after three months, the overweight men and women had lost an average of 19 pounds, 10 more than people on the standard high-carb approach.

The Role of Carbohydrate Restriction in Reducing Cardiac Risk Factors
A recent study on obese adolescents comparing a low-calorie diet with an unlimited calorie, controlled carbohydrate eating plan showed a greater than 50 percent average drop in triglycerides for individuals on the controlled carb plan and a 10 percent drop for those on the control low-fat diet.

Teens Triumph on Controlled Carbohydrate Program
Teens in the controlled carb group lost an average of 19 pounds during a 12-week period. low-fat dieters averaged 8.5 pounds. The controlled carb group also showed a greater decrease in overall serum cholesterol levels and triglyceride levels were reduced by 52 percent, as compared to a 10 percent drop for the low-fat group.

Atkins Diet Beat Low Fat Fare
Study finds surprising weight loss, cholesterol benefits. The low carb Atkins diet beat the low-fat American Heart Association plan in a head-to-head comparison.

Atkins diet beats low-fat fare

Nov. 18 (Associated Press) - Multitudes swear by the high-fat, low-carbohydrate Atkins diet, and now a carefully controlled study backs them up. Low-carb may actually take off more weight than low-fat and may be surprisingly better for cholesterol, too.

For years, the Atkins formula of sparing carbohydrates and loading up on taboo fatty foods has been blasphemy to many in the health establishment, who view it as a formula for cardiovascular ruin.

But now, some of the same researchers who long scoffed at the diet are putting it to the test, and they say the results astonish them. Rather than making cholesterol soar, as they feared, the diet actually appears to improve it, and volunteers take off more weight.

Still, the number of overweight people studied this way is small, and the research does not examine possible long-term ills or advantages, including how long people keep the pounds off.

So for now, the researchers say that much more research is necessary before the Atkins diet can be given an across-the-board endorsement, but at least they believe it is safe enough to take into much larger studies.

Atkins vs AHA Diet
At least three formal studies of the Atkins diet have been presented at medical conferences over the past year, and all have reached similar results. The latest, conducted by Dr. Eric Westman of Duke University, was presented Monday at the annual scientific meeting of the American Heart Association, long a stronghold of support for the traditional low-fat approach.

Westman, an internist at Dukes diet and fitness center, said he decided to study the Atkins approach because of concern over so many patients and friends taking it up on their own. He approached the Robert C. Atkins foundation in New York City to finance the research.

Westman studied 120 overweight volunteers, who were randomly assigned to the Atkins diet or the heart associations Step 1 diet, a widely used low-fat approach. On the Atkins diet, people limited their carbs to less than 20 grams a day, and 60 percent of their calories came from fat. It was high fat, off the scale, he said.

After six months, the people on the Atkins diet had lost 31 pounds, compared with 20 pounds on the AHA diet, and more people stuck with the Atkins regimen.

Total cholesterol fell slightly in both groups. However, those on the Atkins diet had an 11 percent increase in HDL, the good cholesterol, and a 49 percent drop in triglycerides. On the AHA diet, HDL was unchanged, and triglycerides dropped 22 percent. High triglycerides may raise the risk of heart disease.

While the volunteers total amounts of LDL, the bad cholesterol, did not change much on either diet, there was evidence that it had shifted to a form that may be less likely to clog the arteries.

Call for Long-Term Research
More study is necessary before such a diet can be recommended, Westman said. However, a concern about serum lipid (cholesterol) elevations should not impede such research.

No single study is likely to change minds the issue, especially since an initial weight loss is hard to maintain on any diet. Some answers could come from a yearlong study being sponsored by the National Institutes of Health. That experiment, being directed by Dr. Gary Foster of the University of Pennsylvania, will test the Atkins diet on 360 patients.

In the meantime, the heart associations president, Dr. Robert Bonow of Northwestern University, said the organization will reconsider the Atkins diet as more research results become available.

Having our top academic centers look at this is wonderful, he said. We are still dealing with small numbers of patients. We just need more data.

Dr. Sidney Smith, the heart associations research director, said it was a surprise that the Atkins diet did not raise LDL cholesterol. One small study like this flies in the face of so much evidence. We cant change dietary recommendations on the spot, he said.

Dr. Atkins New Diet Revolution
by Dr. Robert C. Atkins
Dr. Atkinss plan begins with a two-week induction phase, limiting carbohydrates to 20 grams per day. This induces ketosis, a metabolic state that consumes excess body fat. You slowly increase your carbs until you find your own bodys tolerance level for carbohydrates (5 grams per week for the second phase, Ongoing Weight-Loss. 10 grams per week for the third phase, Pre-maintenance). When you get to the Maintenance, the final phase, you will typically eat 40-100 grams of carbs a day.

The Carbohydrate Addicts Diet
by Dr. Rachael F. Heller and Dr. Richard F. Heller
In this plan, you eat 2 meals a day that are very low carb (under 4 grams). Then, you have a reward meal that must start and stop within 60 minutes (to control insulin levels). In older editions, the reward meal could be anything (but ideally well balanced for good nutrition). In their newest book, the reward meal begins with 2 cups of salad, and the meal itself is equal parts each of protein, carbs, and low carb vegetables. This plan does not put your body into ketosis. The Hellers do not recommend ketosis for healthy weight-loss.

Be sure to check out our Atkins Diet Research section to our site. New research shows that low carb diets are safe and effective. Studies show that the average Atkins dieter lost 20 pounds in 3 months. We have exciting new information on how Dr. Atkins plan compares to low fat diets, how low carb plans work for teens, and how low carb diets can improve cholesterol and overall health.