Fans of the Atkins weight-loss regimen can breathe a little easier -- contrary to what some believed, a low-carbohydrate, high-fat diet does not increase the risk of heart disease, a recent study suggests.
In 1973, a year after the book Dr. Atkins' Diet Revolution was published, the American Medical Association called the diet's emphasis on meat, eggs and cheese "potentially dangerous" and many in the medical community agreed.
The study, conducted by researchers at Harvard University's Schools of Medicine and Public Health and published in the November 9, 2006, issue of the New England Journal of Medicine, claims otherwise. It found that low-carb, high-protein and high-fat diets do not increase the risk of heart disease in women and that when such diets primarily include vegetable sources of protein and fat, the risk of heart disease decreases by 30 per cent.
Curbing carbs
The results don't surprise Elizabeth Frank, a dietitian in private practice in Lunenberg, N.S. "The fact is," she says, "when you reduce your carbohydrates, when you reduce your calories, you reduce your weight, and that helps fight heart disease." By reducing your intake of any food group, whether it's carbs, fat, protein or dairy, you'll lose weight -- it's the restriction of calories going in, not specifically the restriction of carbs, that makes you shed pounds. Further, low-carb diets appear to work in the short term because they help your body release water. Once you stop the diet, the water weight returns.
The study also showed that a low-fat diet that consists of lots of carbs in the form of refined sugars and highly processed foods increased blood sugar levels and the risk of heart disease. Study participants included almost 83,000 female nurses who, once a year, provided detailed reports of the food they ate for more than 20 years.
Resist extreme dieting
Researchers admit that any extreme diet, whether very low-fat or very low-carb, is not the best way to prevent cardiovascular disease -- especially because strict diets are hard to follow for long periods of time.
Frank adds that you need carbohydrates for energy -- consume high-quality versions from fruits, vegetables and whole grains. Meanwhile, dietary fat is fine, as long as it's in the form of "good" fats, like olive and canola oil, fish, nuts and seeds, rather than "bad" fats from tropical oils, marbled meats, lard and commercially prepared foods.
Don't diet alone
Whether you're dieting for heart health or weight loss, visit a doctor or dietitian for a good foundation. A recent survey found that 70 per cent of Americans try dieting on their own and turn to dietary supplements rather than their physicians. The first step, suggests Frank, is following Canada's Food Guide. Then:
• Avoid trans fats
• Watch your portions
• Don't give up any foods -- just eat in moderation
• Write down what, and when, you eat
• Get some exercise
When you want to lose weight, do it safely, persist and be patient. "You have to think of it as a permanent life change," explains Frank. "You didn't gain the weight in 10 days. Don't expect to lose it in 10 days. If you lose it slowly you keep it off."
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