Original article: http://www.msnbc.msn.com/id/35819203/ns/health-diet_and_nutrition/

Atkins New Book

The new Atkins diet book, an updated version of the popular high-fat eating plan, promises that kind of quick result. “The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great” promotes a program called the “optimal protein diet” that certainly appeals to our cheeseburger cravings (minus the bun, of course). The revised diet book is already a best-seller, but is pumping up protein and cutting carbs really the best way to slim down safely and stay that way? Losing weight that fast could be harmful .

While this latest Atkins incarnation includes far more vegetables, it still shuns, especially in the beginning, healthful whole grains, fruits and legumes. Even when it does allow for some of the vilified carbohydrate-rich foods in later phases, the amount of total carbs suggested continues to fall very short of Dietary Reference Intake (DRI) recommendations, as well as the government’s current Dietary Guidelines for Americans.

In fact, a recent two-year study in the New England Journal of Medicine found that reduced-calorie diets led to weight loss in overweight adults regardless of which macronutrients — protein, fat, or carbohydrate — were emphasized.
And a just published follow-up study in the Annals of Internal Medicine noted that obese people who followed either a low-carbohydrate or a low-fat diet for one year maintained a modest weight loss — 5 pounds and 9.5 pounds, respectively — at three years. While those who followed a low-carb diet lost more weight initially, they tended to regain more weight by the end of three years.
“These results highlight the difficulty in sticking to a low-carbohydrate diet, as carbohydrate intake did not differ between the low-carbohydrate or low-fat dieters by three years,” according to Dr. Marion Vetter, R.D., one of the study authors. “For some people, low-fat diets may be easier to sustain over time.”
Despite efforts to blame carbs for our stubborn pudge, a study published in the November 2009 American Journal of Clinical Nutrition detected no differences in weight-loss maintenance after one year between those who followed a high-protein diet and those who followed a high-carb diet after three months of weight loss.

Before you order that steak
That said, protein does appear to satiate more than carbs or other fats, triggering hormones and other chemicals to send “feel full” messages to the brain. Some research has shown that boosting protein in your diet increases fullness and reduces how many calories you consume.  Consuming dietary protein also increases thermogenesis, meaning more calories are used to digest, absorb, and metabolize protein than for either carbohydrate or fat. It also helps you hold on to lean muscle mass that often shrinks while dieting.

Consuming more protein (while reducing carbohydrate and/or fat intake) has also been shown in studies to improve insulin sensitivity, glucose tolerance, blood lipids (including cholesterol), and other cardiovascular risk factors. A high-protein diet has also been shown to control blood pressure, especially when the protein comes from plant sources. In older people, adequate protein intake also protects against age-related loss of skeletal muscle mass.

But before you order your next big steak or turkey club sandwich, be mindful that not all proteins are created equal.

Animal sources such as meat, poultry, fish, eggs, milk, cheese and yogurt are considered sources of complete proteins since the proteins they contain are made of all the essential amino acids. These foods also boast vitamin B12, folate, biotin, and iron.

The downside is fatty meats (especially processed ones like hot dogs, salami and bacon), poultry (like fried and/or skinned varieties), and full-fat (and even reduced-fat) versions of dairy products deliver lots of total fat, saturated fat and cholesterol. Too many of these foods (especially in large portions) can mean too many calories — and elevated blood cholesterol levels and heart disease risk.

Choose animal-derived proteins in their lowest fat form, such as sirloin, flank steak or round cuts; fish; and low-fat or nonfat dairy foods. Keep portions small to maximize nutritional benefits while minimizing health risks.

Of the plant proteins such as nuts and seeds, grains, legumes — dried beans, peas, lentils and soybeans — vegetables, and to a lesser extent fruits, only soy is considered a complete protein. All others are incomplete proteins, which means they lack one or more essential amino acids. Plant proteins pack in fiber, folate, potassium, calcium and magnesium, but have little, if any, saturated fat and no cholesterol. Choose some of these foods each day to get enough essential amino acids, especially if you follow a vegetarian or vegan diet. Watch portions since legumes, nuts, and seeds pack in lots of calories in relatively small amounts.

If you have kidney problems or any other disease or condition that warrants a lower protein diet, be sure to consult with a doctor and registered dietitian.

Although the protein and weight-loss connection appears promising, it’s not a secret weapon for getting skinny. No matter which diet claims to help you shed pounds quickly, it’s not advisable to lose more than one to two each week. Anything more than that and your metabolism may slow down and actually make your body a less efficient fat-burner. Shedding pounds too fast increases your risk of gallstones, nutritional deficiencies and other serious health problems.

Elisa Zied, R.D., is a spokesperson for the American Dietetic Association. She is author of “Nutrition at your Fingertips” and co-author of “Feed Your Family Right!”

That’s how Atkins works – you learn to eat the right foods and change your body from a carb-burning to a fat-burning machine.

Lots of great things happen when your body starts burning fat instead of carbs:

* You eat the way your body was designed to eat.
* That means lean protein and vegetables, plus other good carbs – high-fiber fruits, nuts and whole grains.
* Your body turns from a carb-burning to a fat-burning machine.
* You get to your optimal weight.
* You keep the weight off.
* You feel healthy, energized and fantastic.

*Results not typical. Individual results will vary.

Read the full Atkins Nutrition Program.

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WHAT IS THE ATKINS APPROACH?

More than 30 years ago, Dr. Robert Atkins introduced his low-carb diet, now popularly known as the Atkins Diet. While this low-carb phenomenon has had critics over the years, there are still proponents who live by Dr. Atkins’ dietary plan.

Dr. Atkins introduced his Diet Revolution in 1972 as the diet that would have you never look at dieting the same way again. The Atkins Diet participants dramatically reduce the carbohydrates in their diets and replace them with high-protein foods through four phases: Induction, Ongoing Weight Loss, Pre-Maintenance and Maintenance.

Carbohydrates, Dr. Atkins says, belong in two categories: favorable and non-favorable. When you first begin the Atkins diet, you will cut your carbohydrates drastically and as you move through the four phases, gradually re-introduce favorable carbs.

The Atkins Diet boasts that you’ll be able to continue enjoying foods that most weight-loss methods reject. You’ll start the Atkins Diet in the Induction phase, which is primarily intended for initial weight loss and removal of extraneous carbs. You’ll only be allowed 20 grams of net carbs, this can come from non-starchy vegetables and salads. This phase can last 14 days, although some prefer to extend it to hurry weight loss.

Next you’ll move into the Ongoing Weight Loss Phase. You’ll consume an additional 25 grams of net carbs and this will increase by five grams as weight loss continues.

The third phase is Pre-Maintenance. You’ll begin this stage of the Atkins Diet when you are 5-10 pounds from your goal weight. You’ll increase your net carbs 10 grams per week, as long as you continue to lose the last few pounds.

You’ll then need to learn your ACE (Atkins Carbohydrate Equilibrium), based on maintaining or gaining weight. The ACE will determine the amount of carbs you’ll need to maintain your goal weight during the final Maintenance phase.

Increased protein consumption and removing processed food that your body converts to sugar will help you reach the goals of the Atkins Diet- weight loss and consistent insulin and energy levels during the day. Atkins dieters comment that they remain fuller longer and some studies have shown the added benefits of decreased cholesterol and triglyceride levels.

FOOD & RECIPES

By removing the extra carbs in your diet, and not reducing calories, Atkins allows you to enjoy flavorful favorites like steak, eggs, bacon, cream and butter. Atkins followers are directed to remove white bread, pasta and rice, baked goods and chips. Dr. Atkins’ books and website provide a comprehensive list of Atkins-approved foods.

EXERCISE

Exercise takes center stage in the Atkins plan. Plenty of exercise information and tips can be found at www.atkins.com.

EXPENSE

Atkins has a wide array of food products formulated to their diet philosophy. The plan is also available at eDiets.com for about $5 a week.

PRO

Atkins is known for tasty foods that disregard fat content. So, most carnivores will enjoy it. Don’t think that doesn’t mean that you don’t need plenty of vegetables either!

CON

There’s considerable work involved with the different levels of the plan. Plus, there’s the ever present debate as to whether a high-fat diet is good in the long haul. That said, Atkins isn’t totally about red meat and butter. You can eat leaner protein sources and still adhere to the plan.

CONCLUSION

Atkins is often mislabeled as red meat and more red meat. While it’s allowed, there are plenty of other lean protein sources to choose from. It’s doubtful that most people will follow Atkins for life, but it may be OK if you’re looking for a plan to springboard you into weight loss… just as long as you are willing to consider healthy choices after you’re done.

common misspellings: Atkin Diet, AtkinsDiet, Aktins, Atkns, Atkins Deit

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• Atkins Nutritional Program
• Atkins Tips for Success
• How Does Atkins Diet Works?