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The Atkins diet: what is it, and how does it work?
The Atkins diet: what is it, and how does it work?
Exploring Dr. Atkins' enduring influence, his low-carb revolution, ketosis, and challenge to dietary norms.
Diet feature
March 13, 2024
In the dicey realm of 'fad diet' books, few figures have stirred as much debate and curiosity as Dr. Robert Atkins (1930-2003), a man whose name became synonymous with low-carb eating. His eponymous diet, a subject of continual contention, remains a testament to alternative perspectives on nutrition more than 50 years after its inception. This exploration delves into Atkins' incendiary diet approach, uncovering the man behind it and explaining the nuts and bolts of its physiological basis.
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Keto, Before We Called It That
Dr. Atkins, a pioneering American internist and cardiologist, struggled with significant unwanted weight gain until he experimented with a high-fat diet that would later sweep the entire nation.
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How Does it Work?
Insulin plays a central, starring role in the Atkins diet. After a typical meal rich in starchy carbohydrates, blood sugar levels rise, prompting insulin release from the pancreas. This hormone then signals cells to absorb sugar from the bloodstream, using it for energy or storing it as fat.
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Ketosis
When the body receives very few carbohydrates, it starts searching for an alternative energy source, leading to a state of metabolic ketosis. In a ketogenic state, the body breaks down stored fat into molecules called ketone bodies, which it uses for energy instead of glucose derived from carbohydrates. This metabolic shift is not just a cornerstone of the Atkins diet but of any diet severely restricting carbs.
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The Satiety Factor
Another critical aspect of the Atkins diet is its impact on hunger and satiety. Foods high in protein and fat are more satiating than high-carb foods. This increased satiety means that individuals on the Atkins diet often experience reduced appetite, leading to a lower overall caloric intake without the torture of hunger pangs.
Sources
Cleveland Clinic. (2021, January 4). What is the atkins diet, and is it healthy? https://health.clevelandclinic.org/what-is-the-atkins-diet-and-is-it-healthy
Eggert, J. (2016, March 20). Who was Dr. Atkins? here’s the man behind the Atkins Diet. Yahoo! News.
Leith, W. (2003, April 19). Obituary: Robert Atkins. The Guardian. https://www.theguardian.com/news/2003/apr/19/guardianobituaries.williamleith
Mayo Clinic Staff. (2022, May 12). Atkins diet: What’s behind the claims? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/atkins-diet/art-20048485
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While he's often derided as the original fad diet guru, with a personal transformation story that seems so typical of self-help and diet books, it's worth noting that he was first and foremost a practicing clinician, having treated thousands of patients in his busy New York clinic.
His approach was underscored by very low carbohydrate intake, diverging significantly from the era's dominant high-carb, low-fat dietary guidelines. While Dr. Atkins by no means invented the low-carb diet- a concept that had substantial precedent - his massively influential 1972 best-seller, Dr. Atkins' Diet Revolution, brought this forgotten approach explosively into the mainstream.
For millions, his book ignited a radical paradigm shift, leading to widespread public interest- and a predictable firestorm of criticism. Unsurprisingly controversial, the book's popularity was nothing short of meteoric and continues to garner celebrity endorsements well into the 21st century.
In a standard diet high in refined carbs, frequent and substantial insulin release can sometimes lead to increased fat storage and a reduction in the body's ability to burn fat. This cycle can contribute to weight gain and, over time, to insulin resistance, a precursor to type 2 diabetes.
The Atkins diet majorly reduces carbohydrate intake, aiming to drastically lower insulin levels. This reduction is a crucial piece of the puzzle because a state of low insulin promotes fat burning over fat storage.
It's important to understand that while keto diets have a reputation for being loaded with rich, fatty foods, eating extra fat is not what induces the shift into fat-burning- that all comes down to restricting carbs.
When we limit carb intake to under 20-30 grams a day, fat becomes the primary energy source, burning up like coal in a furnace, whether stored in the body or in an avocado we're eating. But we do, of course, have to eat something with carbs primarily taken out of the picture, which leaves protein and fat!
This natural reduction in calorie consumption is a crucial driver of weight loss in the Atkins diet. It was also a central selling point (perhaps even a gimmick) amidst a climate which generally assumed that going hungry and losing weight were inseparable.
Atkins' Enduring Legacy
Thus, if nothing else, the Atkins diet offers a fascinating glimpse into the complex interplay between diet, hormones, and metabolism. Its focus on reducing insulin levels and inducing ketosis starkly contrasts traditional dietary approaches.
The Atkins diet has influenced nutritional science and dietary choices worldwide despite initial skepticism. Its legacy lies in its effectiveness and challenge to conventional dietary wisdom, paving the way for more personalized approaches to health and nutrition. Even Atkins himself did not believe in one-size-fits-all diets, not even his own. So, it should definitely not be mistaken for a nutritional panacea.
Taubes, G. (2002, July 7). What if It’s All Been a Big Fat Lie? The New York Times. https://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html
Teicholz, N. (2014). The big fat surprise: Why butter, meat, and cheese belong in a healthy diet. Simon & Schuster.
WASHINGTON UNIVERSITY SCHOOL OF MEDICINE. (2003, May 21). Atkins’ dieters lose more and improve lipids over conventional dieters. EurekAlert! https://www.eurekalert.org/news-releases/904815
WebMD. (2001, March 23). The High Priest of High-Protein, Low-Carb Diets. WebMD. https://www.webmd.com/diet/features/interview-doctor-atkins-low-carb-diet
