I have to comment on this article a bit--not criticism or support, but just general commentary....
1. Heart Disease Risk Increases
Risk of heart disease is increased greatly on a low-carb, low-fiber diet that is high in animal protein, cholesterol and saturated fat. All three raise serum cholesterol, particularly LDL or "bad" cholesterol. Elimination of high-CARB, high-fiber plant foods, that help lower cholesterol, compounds this problem. A high meat intake may excessively increase homocysteine levels and iron stores in the body. There is growing evidence that high levels of both may increase the risk of heart disease.
I think it's very debatable whether or not it does increase heart disease. One has to remember that CHD is a product of NUMEROUS factors that go far beyond simple diet. Does the individual smoke? Drink excessively? Exercise? Have any sort of genetic pre-disposition? I agree that diet (and perhaps the Atkin's diet does, perhaps it doesn't--I would never agree that the studies that have been conducted thus far are reliable or end-all in their results) plays a role in the issue, but I think a far greater factor is exercise. Seeing as how the average American walks about a fifth of a mile a day, statistically speaking--and we live in a land of cars, remote controls, drive through, endless parking lots, desk jobs, etc--I think the contrast with countries where the general population has a significant source of activity or exercise is extremely profound.
They eat boatloads of meat in France (I just got back from there), yet the instance of CHD is much lower. Then again, I'd say the average person in France walks an entire order of magnitude more than the average American, and most people in Europe tend to frown on processed foods in general. Jump across the english channel, and suddenly you're back to greater levels of CHD.
2. Cancer Risk Increases
Risk of many cancers is likely to increase when most fruits, vegetables, whole grains and beans are eliminated from the diet. The National Cancer Institute currently recommends, based on the bulk of scientific research, that you should eat a plant-based diet that is high-fiber and low in fat.
I can't disagree. Anti-oxidants in vegetables and fruits, legumes, and grains are pretty much your best weapon against free radicals.
3. Poor Long Term Weight Control
There is no metabolic magic in low-carb diets. Those who continue to lose weight after the first week do so because they decrease calorie intake. This can occur because of decreased dietary variety. Greatly limiting the number of foods that people are allowed to eat, reduces their food and calorie intake. But a reduction in variety most often leads to boredom and cravings over the long run. One recent study showed that a high protein meal leads to a greater tendency towards binging of foods, high in sugar and fat, later in the day.
I was going to post the link that showed people on the Atkin's diet rarely kept the weight off, but someone already did it for me. A much more pragmatic solution to the "weight" problem is strength training combined with a diet that avoids processed foods in all forms--no margerine, funky oils, food with hydrogenated oils, etc. No meat that was grain fed--only range fed, naturally raised animals (you are what you eat, in more ways than one). Fresh, natural vegetables and fruits--not blended or pureed, since this breaks down the structure and causes them to be absorbed at an unnatural rate (same reason people crush oxycodone instead of just taking the pill--digests faster and makes it to the blood stream that much quicker).
I don't think there's any sort of "magic" diet out there that is going to make people look like Charles Atlas, and cause the pounds to just fly away. I also don't think nutrition needs to be as complicated as the vast, vast majority of people make it.
4. Reduced Athletic Performance
Athletic performance is reduced on a low-carb diet. Since the 1930's it has been known that a high-carb diet can enhance endurance during strenuous athletic events. That is why football players, and other athletes, load up on high-fiber carbs before a game or the slow release of energy. Mountain climbers and skiers should be warned that a ketogenic diet greatly increases the risk of mountain sickness.
As a professional athlete (I climb professionally), I can vouch for this. Prior to any sort of competitive event, I find the best strategy is to load with carbs the night prior and in the morning, and then eat something sugary half an hour before I actually climb. The sugary crap (not good for you, but this is athletics--not nutrition) gives you energy out of the gate and the longer burning carbs are your fuel for the long haul. After the competition, eat a meal with respectable protein and carbohydrate.
On a side note, when I was younger and brainwashed by people who had no clue what they were talking about (IE: protein freaks), I used to eat a can of tuna fish prior to climbing. Often times, this would result in sluggish performance and a general "drained" feeling. I lacked intensity often when I needed it. If I ate the can in the middle of a day of climbing, the second half of my day was typically ruined. There are bio-chemical reasons for all of this--especially when dealing with heavy metabolic activity (IE: strength training)--should anyone be interested in a more technical analysis.
5. Rising Blood Pressure with Age
Blood pressure will likely increase with age on a typical low-carb diet. In part, this is because a high-carb, high-fiber diet includes more fruits, vegetables, whole grains and nonfat dairy products. This diet was shown to lower blood pressure most likely due to its higher content of key minerals such as potassium, calcium and magnesium. Also low-carb diets do not restrict salt intake, the main reason blood pressure rises with age.
Again, I would argue there's a number of factors invovled in attributing rising Blood Pressure.
7. Kidney Stones
Both uric acid and calcium oxalate stones are more likely to form on a high protein, ketogenic diet than on a higher carbohydrate diet with more fruits and vegetables.
True.
8. Osteoporosis
Over time, excess protein intake, especially from animal sources, increases the loss of calcium in the urine which may contribute to osteoporosis.
Another conflicting point from what I've read throughout this thread....I've seen studies that swing both ways, but we also have to remember that osteoporosis is also directly linked to a lack of load-bearing exercise, in addition to nutritional factors. Also worth nothing is the united states has one of the highest consumptions of calcium in the world, and also one of the highest rates of osteoporosis. In some countries, women are literally consuming half the calcium the typical American woman consumes, cranking out nine kids over the course of her life, and still having no significant bone density loss in comparison to their US-counterparts. I would say diet is a factor, but I would say sedentry lifestyle is a greater factor.
10. Keto Breath
Keto-breath can be described as a cross between nail polish and over-ripe pineapple. This is common for dieters who consume so few carbs that they put their bodies in ketosis. Your best bet for permanent weight loss and control, as well as good health, is twofold: 1) increase the amount of fruits, vegetables, nonfat dairy products, whole grains and beans that you eat and 2) eliminate calorie-dense foods such as cookies, sugary desserts, bagels, crackers, chips, fries, pizza, candies, etc. Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low-fat diet high in fiber coupled with regular exercise.
Lemme tell you: my dad tried this diet, and my mum put the thumb down on it because you couldn't get within five feet of him without being knocked over by the smell.
Thank God for Mum's. And Dad's who are intelligent enough to realize halitosis in the worst form imaginable isn't worth some stupid gimmicy weight loss regiment.
My personal $.02 on the Atkins diet:
First off, it works--you will loose weight. You're tricking your body into loosing weight by eating a funky diet, but it does work.
Second, it's a poor long term plan.
Third, the diet is really a reaction to an increased sedentry lifestyle in the United States--it works for people who have very little activity, yet I think the results they're going to see are lop-sided and one-dimensional in nature. Sure, you'll loose weight--but you can loose weight with x-lax too if you wanted too. I hear meth is also a great weight loss tool, but you won't see me endorsing it any time soon. Simple weight loss is a terrible way to judge the overall benefits of a diet, if you want my opinion--and too many people make the assumption that loosing xx pounds represents some realistic increase in health.
I think a much more cohesive long-term strategy is to gravitate away from all processed foods and oils, eat a natural and healty diet (if you have the time, growing your own vegetables/fruits/etc. works best--my grandma kept gramps looking pretty good well into his seventies with this strategy, combined with making him tend to the garden), and have a significant source of metabolic (load being) exercise in one's repertoire. Cardio if you want it, but I wouldn't overstress it (and any cardio should be low impact if at all possible). People eat the worst foods imaginable (McDonalds, cheese its, potatoe chips, pop tarts, ice cream sandwiches, weird salad dressings, fried and processed foods, etc.), walk a fifth of a mile in a day on average, and wonder why they have trouble staying fit, trim, and active. It is truly absurd.
Okay, I'm done.
*lol* but, I'll wait til you see this.
