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Leticia Pickering
English 118
3 December 2006
The United States is a country built on innovation. Our history is filled with men
and women who devoted their lives to making everyday tasks faster and easier. Some
tasks that are constantly being reinvented are those of health, fitness, and, most
importantly, weight loss. The United States, considered by many to be the homeland of
fad diets, has seen thousands of quick weight loss programs in the past: the tuna diet, the
grapefruit diet, the salmon diet, the low fat diet, and the low sugar diet, just to name a
few. While each of these programs enjoyed a brief period of popularity, none have
Dr. Robert Atkins introduced his first version of the highly controversial diet in
1972. Although the diet has undergone several changes over the past thirty four years,
the basic concept has remained the same: a high protein, low carbohydrate diet that
produces rapid weight loss. The controversy does not lie in the statement that this diet
produces rapid weight loss, but rather in the claim that the Atkins’ Diet is a healthy, long
term lifestyle. The complex framework of the diet hides the unhealthy side effects that
can occur.
The Atkins Diet is divided into four stages: induction, on-going weight loss, pre-
maintenance, and lifetime maintenance (SirGan Paragraph 6). Before these stages can be
understood, it is important to first know and understand the process of ketosis. Ketosis is
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weight lost in the Atkins diet. As carbohydrate intake decreases, fat stores are used for
energy sources. Ketone bodies are then produced by the liver and excreted in the urine. A
heightened level of ketone bodies in the blood is attributed to suppressed appetite which
The purpose of the induction stage, the most restrictive phase of the diet, is to
restrict the carbohydrate intake enough to achieve ketosis. “Carb intake is restricted to 20
grams per day” and this continues for approximately two weeks (SirGan paragraph 7).
Once this has been achieved, the program progresses to the on-going weight loss stage.
During this stage, carbohydrate intake is increased to slightly more realistic level, but is
maintained at a level where weight loss can still be achieved. This stage often persists for
weeks, until a person reaches a body weight within approximately 4.5 kilograms of the
target weight, at which time the program moves to the pre-maintenance stage (SirGan
paragraph 8).
intake, in search of the critical carbohydrate level “which represents the maximum
number of carbohydrates a person can eat each day without gaining weight” (SirGan
paragraph 9). After achieving this level, the program proceeds to the final stage of the
diet: lifetime maintenance. This stage focuses on utilizing the critical carbohydrate level
as a means of keeping off the weight that has been lost, and avoiding the “unhealthy”
practices that lead to weight gain. On paper, the diet seems to be innovative and rooted in
scientific research, but still the question remains: is it too good to be true? The answer is
yes.
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If a high intake of carbohydrates was the only cause of weight gain and obesity,
the Atkins Diet would provide a perfect solution to the problem. However, the truth is
that a healthy lifestyle is composed of more than just a controlled carbohydrate intake. A
be broken up into five main categories: carbohydrates, proteins, fats, fiber, and vitamins
and minerals. The Atkins Diet violates basic human needs in all five of these categories.
The major issue addressed in the program is that of carbohydrates. The Atkins
Diet greatly restricts carbohydrate intake while this does produce remarkably rapid
weight loss, the reason has little to do with the restriction of carbohydrates. Rather, it can
“calorie dense items like cakes, biscuits and bakery confections” (Steer 44). A study
comparison of low carbohydrate diets, Atkins and the Zone Diet for example, with low
calorie diets, such as Weight Watchers and Ornish Diets, the results revealed a great
Instead, “weight loss tended to be associated with dietary adherence rather than diet type”
(Wolever 133). Ketosis, as discussed previously, can also be linked to weight loss. If
prolonged, ketosis has been known to cause irreversible damage to the liver. Fortunately,
the occurrence of ketosis is low, as most low carb dieters do not maintain the diet for
long, and revert to the “natural tendency of people to regain the weight that they have
lost” (Wolever 134). Unfortunately, the side effects do not end here.
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the body. There is no deficiency of protein in the Atkins Diet, but rather a gross over
abundance. There are several serious effects of consuming high levels of protein over a
long period of time. High levels of protein have been linked to excess calcium loss, and
are thought to be factors for osteoporosis (Manore 210). Another major consequence of
high protein intake is kidney disease. Additionally, high protein intake is linked to high
cholesterol levels. This is because the diet allows for proteins mostly from animal
sources, which tend to also be high in unhealthy, saturated fats and can lead to an
increased risk for cardiovascular disease. Though closely linked to protein intake, a high
Contrary to popular belief, a healthy diet can and should include fat. It is only
when consumption is taken to the extreme that it can cause serious problems. The amount
of fat, both saturated and unsaturated, is outrageous. High intakes of saturated fats have
been shown to dramatically increase the risk for cardiovascular diseases, such as high
blood pressure, heart attack and stroke. Further, high intakes of trans fatty acids have
been linked to an increased risk for developing breast, colon, and prostate cancer.
Another huge problem associated with high fat intake is high cholesterol. It is no secret
that the country has a problem with high cholesterol, but the cause may be surprising.
Many are under the impression that consuming large amounts of cholesterol is the
reason for our high cholesterol problem. The truth is the solution is much more
complicated than simply limiting our intake of dietary cholesterol. In fact, Americans
typically consume less than the daily recommended amount for cholesterol. The problem
lies with the high consumption of saturated fat. The body is capable of producing a
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sufficient amount of cholesterol to keep it healthy. When we consume too much saturated
fat, our regulatory mechanism overestimates our needs, and therefore produces more than
is necessary. Since the Atkins diet allows such a large amount of saturated fat, it is simply
is another area that is violated by the Atkins Diet. The United States has a history of
consuming deficient amounts of dietary fiber for approximately 20 years. The Atkins diet
is only making the problem worse. The recommended daily intake of dietary fiber is
twenty to thirty-five grams per day. The average American consumes less than twelve
grams of fiber per day. The rising popularity of the Atkins diet has reduced this number
even further. This is because most of the healthy sources of fiber, such as fruit,
vegetables, and legumes are not allowed on the program due to their high carbohydrate
Americans. Diverticulitis is characterized by small pockets that form in weak areas of the
colon. These pockets tend to trap feces and other fibrous material, causing them to
The last area of nutrition that the Atkins Diet negatively affects is the area of
vitamins and minerals. Vitamins are specialized amino acids that are necessary for human
life. These vitamins are found in small amounts in animal products, but are especially
abundant in plant products. As discussed previously, the Atkins Diet limits the intake of
foods like fruits, vegetables, and legumes. A restricted intake of vitamins and minerals
can have alarming effects on a person’s health. First, a diet lacking vitamins and minerals
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can lead to a decrease in immune function, which leaves the body more susceptible to
disease. Secondly, a diet lacking in vitamins and minerals is also lacking in antioxidants,
powerful substances that protect the body from irregular environments. There has been a
great deal of popularity surrounding the effects of antioxidants, but few realize their
potential to protect the body. In fact, most people carry some cancerous cells in their
body the majority of the time. The difference between those who suffer the ill effects of
the cancer and those who are equipped with the ability to fight it is the level of
antioxidants in their bodies. Antioxidants have the power to correct the abnormalities of
cancerous cells before they have a chance to spread to the surrounding areas.
Consequently, the limited intake of vitamins and minerals allowed in the Atkins Diet has
the potential to increase the occurrence of cancer. With all of these devastating effects,
why would anyone want to follow this program? The answer is that many choose to
remain ignorant of the health risks in favor of enjoying the quick and “easy” weight loss
the program provides. Isn’t there a better way? The answer is: of course there is.
So what is this magical weight loss solution? The answer is simple: eat less and
exercise more. If the answer is so simple, then why is the weight loss industry making
millions of dollars each year and why is the majority of the country still battling obesity?
Even though the answer is simple, it does require a certain amount of will power and
sacrifice. Since it is not the easy answer, most Americans choose not to abide by it,
instead searching for an easier alternative. Even though it is not the answer most people
are looking for, it is the only one that is proven to work safely and effectively.
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Works Cited
Manore, Melinda and Janice Thompson. Nutrition: An Applied Approach. San Francisco:
Pearson, 2005.
SirGan. “The Facts About the Atkins Diet: Pros and Cons.” SteadyHealth.com 20 May
http://www.steadyhealth.com/articles/the_facts_about_Atkins_Diet_Pros_and_Cons_a14
2_f0.html