| Low-carbohydrate diets have been all the rage in the last few years—primarily because results are quick and reasonably dramatic. Below are summaries, as well as ups and downs of the two most popular of these diets—the Atkins’ and Protein Power. These weight loss regimes drastically limit the amount of carbohydrates, while encouraging high protein and fat consumption in the earliest phase. |
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| Protein Power Diet…a three-phase approach |
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Phase I Intervention instructs you to consume 30 grams of carbohydrates or less per day. If one is overweight by 20% or more, have high blood pressure, elevated cholesterol and/or triglycerides, low HDL cholesterol, type II diabetes, or glucose intolerance, the Protein Power Diet recommends beginning at this point. This phase of the diet places a clear emphasis on reducing insulin output. |
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The next phase of Protein Power is the Phase II Intervention which increases carbohydrate intake to 55 grams. The diet instructs beginning at this phase if you are an individual who needs to reduce your body weight by less than 20% to reach ideal body weight, and have none of the metabolic conditions just mentioned in Phase I. Phase II is also the recommended starting point for people who are happy with their current weight, but wish to reduce body fat or increase lean muscle. This phase also emphasizes reduced insulin production, while continuing to increase carbohydrate intake. |
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Transition to Maintenance occurs when: |
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Your body weight has been reduced, and the body has been recomposed to the desired amount of fat and lean tissue, |
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the body is within 5% of ideal body weight, or |
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leaving the plan is necessary because of surgery or pregnancy. |
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During maintenance, Protein Power advises increasing daily carbohydrate intake in 10 grams increments each week until reaching an amount approximately equal to daily protein intake. |
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| The Atkins’ Diet… a four-phase approach |
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The Atkins’ Diet begins with the Induction Phase which instructs consumption of no more than 20 grams of carbohydrates a day, most of which come in the form of salad greens and other vegetables. This is a strict eating regime that insists no fruit, bread, pasta, grains, starchy vegetables, or dairy products (other than cheese, cream or butter) be eaten. |
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After fourteen days, Phase Two (also known as Ongoing Weight Loss) begins. Similar to the induction phase, Ongoing Weight Loss continues to restrict carbohydrates. Each week, the quantity of carbohydrates is incrementally increased by 5 grams until you stop losing weight. |
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The third phase, Pre-Maintenance, is the phase that bridges losing weight and maintaining weight. In this phase, daily carbohydrate intake is increased by 10 grams each week providing weight loss continues. |
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The final phase of the Atkins’ Diet is called Lifetime Maintenance. In this phase, Dr. Atkins’ hopes that conscious, ongoing food choices will be made based on lessons learned in the first three phases. |
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| The “Downside” of Protein Power and Atkins’ Diets |
- May feel light-headed, especially in the first phase, due to drastically-limited carbohydrate intake. In addition to removing fluid, the kidneys also excrete sodium and potassium. This may lead to a sodium and/or potassium deficit, and possible dehydration.
- Side effects such as diarrhea, extreme fatigue, tingling muscle aches, muscle fatigue, and cramps due to low potassium may occur.
- Ketosis probably will occur during Phase I and/or Phase II. This process, which occurs when carbohydrates are drastically limited, results in production of acidic substances known as ketones. Ketones build up in the bloodstream, are filtered by your kidneys, and then removed from your body in urine. Ketones that are released through the mouth often lead to bad breath. Ketosis is not the body’s preferred metabolic process for producing energy.
- The first phases do not allow for any consumption of fruit, bread, pasta, grains or starchy vegetables. These foods provide essential vitamins and minerals, which are part of a balanced daily-eating plan.
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| The “Upside” of Protein Power and Atkins’ Diets |
- Rapid weight reduction is a significant result, and can be seen in as little as fourteen days. Immediate results are one reason the diets are so popular.
- Recommends physical exercise which will increase muscular strength and endurance, and overall health.
- Encourages increased water intake because water is often lost in any weight-reduction plan.
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| The best advice is to avoid falling into a strict diet regime. Instead, customize your own plan to include a variety of healthy foods and exercise. An eating plan based on complex carbohydrates, moderate in protein, and relatively low in fat, along with exercise supports the position of the American Dietetic Association as the most effective method for lifelong weight management.
Don’t forget that exercise contributes significantly to weight loss, weight maintenance, good health, and disease prevention. As you exercise, your metabolic rate is increased, and continues to be elevated even after you are finished exercising—so your body continues burning calories even at rest! The American Heart Association recommends exercising at least 30 minutes on most days. Visit their website at www.americanheart.org for more information.
The American Dietetic Association is your link to reliable, objective food and nutrition information, so checkout more information on their homepage : www.eatright.org.
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| Works Cited: |
| Source: Dr. Atkins’ New Diet Revolution. Robert C. Atkins, M.D. |
| Source: Protein Power. Michael R. Eades, M.D., Mary Dan Eades, M.D. |
| John Hopkins Health After 50 Diabetes Resource Center website: www.hopkinsafter50.com |
| American Heart Association website: www.americanheart.org |
| American Dietetic Association website: www.eatright.org |
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| Back to Carbohydrates page |
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