Atkins & Low-Carb - Part 6

In this series of articles we have focused on low-carb dieting.Is it right for you? We have looked at some of the concerns withlow-carbing, we've examined the diets of bodybuilders, and we'veexplained exactly how carbohydrates react in the body. In thisfinal article on the topic of carbs, we will attempt to answerthe million dollar question: should you start a low-carb diet?* THE EXPERTS:First and foremost, please understand that the majority ofphysicians in the United States will not recommend a no-carbdiet. By and large, doctors are going to follow the generallyaccepted health practices, and those practices require us topartake of all four food groups. Citing the fact that there areno long-term studies available on the effects of carbohydratedeprivation, the American Heart Association does not recommend ano-carb approach.On the other hand, there are some doctors who look at theresults achieved on low-carb or no-carb diets and say (like someof us have): you can't argue with results!* THE RESEARCH:Both sides in the low-carb debate have doctors and studies toback up their claims.The Atkins group has well-done studies proving that their dietresults in weight loss and lower cholesterol. The South Beachfolks can quote even more studies. Both groups also do a verygood job of trotting out some very convincing before-and-afterpictures of people (just like us!) who have seen results on thelow-carb diets.On the other hand, there is no shortage of research proving thatlow-carb diets are unsafe and ineffective. A study by Linda vanHorn of Northwestern University in Chicago assessed more than4,000 people in the United States, Britain, Japan and China,asking them to write down everything they had eaten over two24-hour periods. "Lo and behold, what we did find is thatwithout exception, a high complex-carbohydrate, high-fiber, highvegetable-protein diet was associated with low body-mass index(the standard measure of healthy weight)," Van Horn said. Themore animal protein a person ate, the higher his or her weight,she said.It's easy to see that the research conflicts on this issue, asit does on many topics. * THE ROLE MODELS:In a previous article we examined the diets of professionalbodybuilders and (female) fitness models. Almost withoutexception, we found that these extremely healthy people did noteliminate all carbohydrates from their diet. Again, almostwithout exception, these folks did strictly limit the intake of'garbage' carbs (donuts, cake, cookies, etc.).Bodybuilders and fitness models get their carbs from qualitysources including brown rice, vegetables, fruit and yams.* PHONE A FRIEND!Yikes! The experts don't agree and the research doesn't agree!What to do? Let's phone a friend.....Most of us have a friend or family member that has lost weighton a low-carb plan. Sometimes they've even lost a significantamount of weight. All that anecdotal evidence can't be wrong,can it?As we learned in a previous article on this topic, low-carbdiets will help you lose weight! There's enough research andevidence out there now to fully support that claim. But is itthe 'right' weight, and is it 'safe' weight?Especially during the first two weeks on a low-carb diet, muchof the weight loss is attributable to water loss. Falling offthe diet, or introducing carbohydrates back into the body, willresult in faster-than-normal weight gain from replenishedglycogen stores.Another huge concern with low-carb weight loss success iswhether or not it is 'safe' weight loss. We're not talking aboutheart health or cholesterol levels, but right now we'rediscussing fat loss vs. muscle loss. After all, nobody wants tolose muscle, do they? When we talk about wanting to lose weight,it's just understood that we want to lose fat! On a low-carbdiet, it is very possible to lose far too much weight frommuscle and not enough weight from fat.So although our friends and family may have experienced weightloss on a low-carb diet, that fact alone is not enough toconvince us to try it too.* CAN WE STICK WITH IT?As we've said time and time again, no diet is going to work foryou if you can't stick with it. The Idaho Press Tribune ran andinteresting article in defense of low-carbing (3-25-04, LeAnnCoffelt, Your Health section), where some of the challenges oflow-carbing were disclosed: carb withdrawal (compared tonicotine withdrawal), hair loss, etc. Perhaps the mostintriguing quote of the story was "One of the silliest thingsI've ever heard is that you will put the weight back on afteryou stop the diet. Well, of course you will."Before attempting to lose weight on a low-carb (or any) diet,you simply must ask yourself 'Can I stick with it?'. If you lovepasta and pizza, then the answer is probably no.* THE MILLION DOLLAR QUESTION:Okay, okay, enough talk about the pros and cons of low-carblife! Should you or shouldn't you 'go low carb'?Sorry to disappoint you, but nobody can answer that question foryou. You, and only you, know if a low-carb diet is something youcan stick with for life. There is, however, a list of questionsyou can (and should!) ask yourself before taking the plunge intolow-carb mania:1) Have I discussed this with my doctor?2) Do I have a family history of heart disease and/or high bloodpressure?3) Do I have a family history of cholesterol problems?4) Do I have a family history of cancer?5) Do I think I can stick with it, even through the 'carbwithdrawal' phase?6) Have I scheduled regular bodyfat tests to make sure I amlosing fat and not muscle?7) Do I have a support system in place to help me stick to mynew lifestyle?8) Have I taken the time to educate myself on the specific diet,or am I simply following the advice of friends?Low-carb (or even no-carb) dieting may be safe and effective foryou. Only your doctor can help you answer that question. Inaddition, Low-carb (or even no-carb) dieting may be somethingyou can stick with for life. Only you can answer that question.* OUR FINAL ANSWER:You didn't really think that we'd conclude this article withouta reminder to exercise, did you? After all, exercise is the onlything that all the doctors and experts agree on!Melanie Polk, RD, is the Director of Nutrition Education at theAmerican Institute for Cancer Research. "We already know how tolose weight and keep it off," said Polk. "It's not a secret: eatless, exercise more. Instead of eliminating all carbohydrates,choose whole-grain options and beans with the fiber to fill youup and provide energy throughout the day. Add vegetables andfruits while cutting back on animal protein and fat."Doctors agree that exercise is critical to achieving a healthyfitness level for life. Not just a healthy weight, but a healthyfitness level!