SCIENCE: ARTICLES & LIBRARY


A juicy steak hot off the grill is a staple of summer and the perfect low-carb meal. If you’re following Atkins, you can enjoy red meat in every Phase. Read on for more about red meat’s health benefits, how to pick and grill the perfect steak, plus some of our favorite grilling recipes.


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Just because you’re following Atkins doesn’t mean you have to say good-bye to pasta, chips, or bread. There are plenty of delicious low-carb alternatives that will satisfy your hunger for these favorites while you still lose weight.

 

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There are plenty of reasons why a low-carb diet like Atkins is beneficial—it helps you lose weight, plus it lowers your risk of heart disease, stroke and diabetes. But did you know that the Atkins Diet is good for your skin, too?


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Whether it’s a fresh-baked cookie, a piece of chocolate, a hot slice of pizza or a plate of salty French fries, most likely you’ve had the intense desire to throw caution to the wind and indulge. So you give in, just once, only to find yourself craving another cookie or a bag of potato chips in just a few hours. This cycle of eating too many carbs raises and lowers your blood sugar levels. We call this the carb rollercoaster, and it’s the culprit for those constant cravings. You can end your ride on the carb rollercoaster with the following craving-busting tips:


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Spring has sprung! The weather is getting warmer, and the days are getting longer, which means it’s also a great excuse to overhaul any healthy eating habits that may have fallen by the wayside during the chill-inducing months of one “polar vortex” after another. Here’s how to do Atkins right and avoid making some all-too-common errors:


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Recently, a new study in the Archives of Internal Medicine received a flurry of media attention.
The study authors started by admitting that low-carbohydrate dieting was indeed effective, not only for weight loss, but for reducing insulin resistance, lowering triglyceride concentrations and for raising HDL (so-called “good” cholesterol). The researchers wanted to see if they could design a low-carbohydrate diet that retained the proven weight-loss benefits of low-carb plans like Atkins and also help people improve their cholesterol while following a vegetarian, vegan approach.   MORE
Lose weight? Live longer? Maybe your mom was right when she told you to eat your vegetables. Fortunately, vegetables are an important component of the Atkins Nutritional Approach. Even in Induction, 12 to 15 grams daily of Net Carbs should come from up to six cups of salad and up to two cups of cooked vegetables (depending on which vegetables you choose). Your choices become even more plentiful as you move through subsequent phases of Atkins. Read on for more reasons why you need to eat your vegetables.
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Think of the holidays, and one of the first words that comes to mind is family time. Of course, the holidays are also a time for gift giving. This year, in addition to the iPod, hoodies, and snowboards your kids may have on their want lists, how about gifting them with some great examples of a healthy lifestyle. After all, much of the job of a parent is to set a great example for the younger generation—and not just during the holiday season—but also long term.   MORE

Your ACE is your body’s natural point of equilibrium -- the point where you don’t lose, or gain any more weight. This number is dependent on a variety of factors, including age, fitness level, activity level and more.

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A healthy intake of antioxidants is one of the guiding principles of the Atkins program for robust good health. Antioxidants help protect cells and DNA from damage which not only ages us but also makes us more susceptible to disease. For that reason, maintaining high levels of protective antioxidants in your blood is an important goal of the program.
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Q: On a limited budget, what can I do to retain the most nutrients that I can from the food that I eat?
 
A: The first rule of thumb is to try to eat as fresh as possible...
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Over the years, thousands of people have turned to the Atkins dietary strategy of reduced sugar and carbohydrates for its demonstrated ability to help people lose weight and keep it off. But in the last decade, emerging research has shown over and over again, that the Atkins diet can actually accomplish even more than that. Studies have shown improvements in cholesterol ratios, lowered inflammatory markers, dramatically improved triglyceride readings and improvement in both insulin sensitivity and glucose control. Now a new study adds to this significant body of research and demonstrates the effectiveness of the Atkins diet for improving measures of a very serious condition called Metabolic Syndrome.

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Over the past few years, a significant amount of research- much of it reported in this newsletter- has shown that low-carb diets are effective not only for weight loss, but for improving many measures of risk for heart disease and diabetes. Now a new study from the prestigious Albert Einstein College of Medicine shows that a low-fat diet has no advantage over a low-carb diet modeled on the Atkins Advantage program in the treatment of diabetes. In fact- as we’ve said before- the low-carb diet actually has some significant advantages.

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We have 16 studies that show that low-carb diets improve triglycerides and good cholesterol (HDL) levels better than low-fat diets. In fact, a 2008 study published in the New England Journal of Medicine found that people who followed low-carb diets had more favorable improvements on triglycerides and HDL levels better than low-fat or even Mediterranean diets over a time period of two years.

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In a study published in the Journal of the American Medical Association (JAMA) a group of obese and overweight women were assigned to one of four diets—Atkins (low-carb), Zone (30% protein, 30% fat, 40% fat), Ornish (low-fat) or LEARN (55-60% carbs, less than 10% from saturated fat). Each group followed their assigned diet for one year. During the first two months, they received weekly weight loss tips, and then followed the diets independently for the next ten months. The women who followed Atkins lost the most weight, plus they had the most improvement in their good cholesterol levels, as well as triglycerides, blood glucose, blood pressure, BMI and body fat.
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In four studies, authors specifically recommend that low-carb diets may help treat metabolic syndrome (risk factors associated with heart disease, stroke and type-2 diabetes) even better than low-fat diets. Here are the facts:

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Diabetes is a disease of uncontrolled sugar. In a nutshell, uncontrolled sugar is also a huge contributing factor to obesity and heart disease. When your blood sugar goes too high, insulin comes in to escort that extra blood sugar into the cells where it can be burned for energy. But if insulin doesn’t work effectively, you wind up with too much blood sugar and high levels of insulin and you’re on your way to big health problems down the road.

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To succeed on Atkins, you may need to forget what you’ve learned on other diets. Here’s why:   MORE
Atkins is all about proactive nutrition -- providing you the information and inspiration you need to take charge of your health and enjoy your life to the fullest. The Atkins Nutrition Principles consists of five core elements designed to help you keep your energy levels steady and strong from morning till night. These principles are easy to understand and follow once you know the basics.
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If you think following a program like Atkins means breaking the bank on your food budget, think again. Watching carbs to stay healthy or lose weight doesn’t have to cost you a fortune. Sure, if filet mignon and lobster are your low-carb staples each week, it’s going to cost more. But regularly including such high-priced foods in your weekly meal plan is not necessary—there are countless inexpensive and delicious options that are low in carbs. Here’s how you can start saving:
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Losing weight can be a challenge all by itself, let alone if you are trying to stick to Atkins while juggling the demands of work and your family’s hectic schedule of homework, sports and other commitments. We put together the following eight tips to help you shed the pounds while making some healthy and positive changes your whole family can benefit from.

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Snacking can be your secret weapon for weight control, but you must replace those high carb, low-nutrition snacks with better choices.   MORE

Your CCLL is your own very personal carbohydrate threshold. It’s the number of Net Carbs you can eat each day and still lose weight.

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Summary
Background and objectives
Concerns exist about deleterious renal effects of low-carbohydrate high-protein weight loss diets. This issue was addressed in a secondary analysis of a parallel randomized, controlled long-term trial.

Design, setting, participants, and measurements
Between 2003 and 2007, 307 obese adults without serious medical illnesses at three United States academic centers were randomly assigned to a low-carbohydrate high-protein or a low-fat weight-loss diet for 24 months. Main outcomes included renal filtration (GFR) indices (serum creatinine, cystatin C, creatinine clearance); 24-hour urinary volume; albumin; calcium excretion; and serum solutes at 3, 12, and 24 months.

Results
Compared with the low-fat diet, low-carbohydrate high-protein consumption was associated with minor reductions in serum creatinine (relative difference, 24.2%) and cystatin C (28.4%) at 3 months and relative increases in creatinine clearance at 3 (15.8 ml/min) and 12 (20.8 ml/min) months; serum urea at 3 (14.4%), 12 (9.0%), and 24 (8.2%) months; and 24-hour urinary volume at 12 (438 ml) and 24 (268 ml) months. Urinary calcium excretion increased at 3 (36.1%) and 12 (35.7%) months without changes in bone density or clinical presentations
of new kidney stones.

Conclusions
In healthy obese individuals, a low-carbohydrate high-protein weight-loss diet over 2 years was not associated with noticeably harmful effects on GFR, albuminuria, or fluid and electrolyte balance compared with a low-fat diet. Further follow-up is needed to determine even longer-term effects on kidney function.
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Do you constantly crave cupcakes, bread, chips and French fries? The next time you reach for one of these carb-filled items, remember that empty carbs like these raise and drop your blood sugar levels and contribute to the extra pounds you are trying so hard to lose. With Independence Day coming up, what better time than now to declare your independence from carbs?
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You may have heard about a recent study published in the Archives of Internal Medicine, which compared the changes in mood of subjects who had followed either a low-fat or low-carbohydrate diet for a year. The researchers, led by Grant D. Brinkworth, concluded that throughout the period, a low-fat plan improved overall feelings of well-being more than a low-carb plan did. Both the researchers and the media got it wrong—and in several critical ways. Here’s how:   MORE
Doing Atkins is a simple effective way to loose weight. Show your friends and family how with these basics. It's everything  you need to start the plan.
Good Luck from all of us!
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DENVER, CO. (March 22, 2011)—A spate of recent media coverage on the new Dukan Diet positions it as inspired by or a variation of the Atkins Diet™. But Atkins Nutritionals, Inc., wants you to know there is no legitimate comparison between the two approaches.   MORE

One of the central areas of disagreement between  Atkins and the conventional dietetic establishment has been over the role of calories in weight loss. Conventional dietetics claims that all calories are created equal, and calories are all that matters when it comes to losing weight. At Atkins we completely agree that calories are important- but we also believe they are very far from the complete picture.

A new ingenious study gives more support to the Atkins point of view. This study, done at the Department of Psychology of St. Louis University in Missouri, and published in the International Journal of Obesity August 5, investigated whether the composition of a breakfast could influence weight and fat loss, even when calories were kept the same.

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This article is perfect for you if your goal is to eat better throughout the day without resorting to eating habits that can decrease your energy. It can be challenging to find the time to plan, organize and cook healthy, nutritious meals, but the payoffs are well worth the effort.

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April is National Stress Awareness Month, and many studies show that eating right and being active are very effective natural stress relievers. So, if you’re following Atkins, you’re off to a great start! Even better, many of the foods you eat on Atkins have stress-busting properties. If you haven’t already, try stocking up on the following foods. Serenity awaits!   MORE
When you think about starting a low-carb weight-loss plan, many people assume that indulging in a delicious meal at their favorite restaurant will soon become a thing of the past. Not so fast! Eating out while on Atkins can be just as easy, enjoyable and satisfying as before. Take it from the following folks, who have all lost an impressive amount of weight while continuing to eat out while following Atkins.
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This holiday is synonymous with mountains of mashed potatoes, rich gravy, hearty stuffing, roasted turkey and pies of every variety not to mention the tryptophan-induced food coma that follows this flavorful feast. Here are some helpful tips for making it through Thanksgiving, and the rest of the holiday season, without piling on the pounds:
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Steak, burgers, poultry, fish, pork and even fresh produce are naturally low carb and are a delicious part of your Atkins meal plan. And they all taste great hot off the grill! Here’s everything you need to know about grilling, plus some of our favorite low-carb grilling recipes.
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Ready for some seasonal festivities? A little fun doesn’t have to mean that all your healthy low-carb eating habits go into hibernation. Whether you’re attending an office party or dinner with your in laws, these 10 tips should help you navigate the holidays at your healthy best!   MORE
A landmark research study by Dr. Michael Shechter of Tel Aviv University's Sackler School of Medicine and the Heart Institute of Sheba Medical Center, with collaboration of the Endocrinology Institute, shows exactly how high carbohydrate foods increase the risk for heart problems.   MORE
Have a healthy holiday with an Atkins friendly holiday meal. The cheddar scallion squares are an excellent dish to take to a party, or impress them with your culinary skills and make the special Maple Walnut Bread Pudding!
Happy Holidays from our family to yours!
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It may be unrealistic to think that once you've reached your goal weight, you will never again overindulge again, but there are ways to minimize the damage.

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The December 11, 2001, issue of Circulation, the journal of the American Heart Association (AHA), published a study by Tanne et al. of Sheba Medical Center in Tel Hashomer, Israel. It reported on more than 11,000 individuals with coronary heart disease but no previous history of stroke or transient ischemic attacks (TIA). All were followed for six to eight years for risk of stroke or TIA. A stroke or TIA occurs when a blood clot or narrowed artery blocks blood flow to the brain. During the study, 487 individuals experienced such an incident. They were found to have triglyceride levels that were higher and HDLs ("good" cholesterol levels) that were lower than those of individuals who did not develop stroke or TIA.
The conclusion of the researchers was that triglycerides greater than 200 mg/dL increased the risk of having a stroke by 30 percent, independent of other risk factors. The authors suggested that physicians should pay closer attention to triglyceride levels. More effective screening and detection of high triglycerides and treatments to modify this stroke risk factor could further reduce the clinical and public health burdens of stroke.   MORE
Truth time! How often have you beaten yourself up for not being able to stick with your diet? And how often have your compared your weight-loss progress with that of a friend or family member? Just as your blue eyes, long fingers and musical ability are linked to your genes, so is your metabolism. And that has a major impact on your tendency to gain weight and be able to lose it. Learn about the fascinating research on twins that demonstrates the breadth of the range of metabolic response to both food and exercise. Learn more . . . 
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It’s a wonderful feeling when you’ve lost a few pounds (or 50!) on Atkins and your friends and family start to notice. After seeing your results, they may even want to start Atkins, too. Here’s what you need to answer their questions and help get them started:   MORE
Adore eating out, but afraid of the consequences? The truth is that almost any cuisine can fit into a healthy lifestyle. Whether your passion is American or Chinese, Italian or Mexican, you'll find that by adhering to a few basic principles, you can sample all the tastes the world has to offer--with gusto not guilt!
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Low-carb memory-loss study: media forgets to report the facts.

    You’ve likely seen recent headlines that tease a new Tufts University study involving low-carb diets and alleged memory loss. Well, this response from VP of Education and Communication, Collette Heimowitz points out one important thing to remember – the media loves to cherry pick the facts.

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A study recently published in the Archives of Internal Medicine has demonstrated that a low-carb diet is more effective at lowering blood pressure than the weight–loss drug orlistat in concert with a low-fat diet. William S. Yancy, Jr., an associate professor of medicine at Duke University Medical Center and the lead author of the study, answers our questions.
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PREVENTION IS KEY
Did you know that there’s no scientific evidence that eating a low-fat diet is linked to improved heart health? And that there is persuasive and consistent evidence that eating a low-carb diet can protect your heart? Find out more about how to prevent heart disease and the research that supports a low-carb diet.
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In this study, moderately obese subjects consumed one of two different low-carb diets as part of a weight loss program.   MORE
Two new studies presented at the Endocrine Society’s 91st Annual Meeting in Washington DC offer additional evidence for the value of a low-carb diet, not just for weight loss, but for overall health.   MORE
Congratulations! You have made it through the holidays! Hopefully you enjoyed food (low-carb, of course), family and friends, while still maintaining the weight you already lost. Even if you gained a couple pounds and/or indulged in a few too many carbs, it is OK. Now is the time to set some new goals for yourself so that 2012 is your best year yet for your body, your health and your life. Here’s how to get started:
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Once you've reached your goal weight, know that if you regain some pounds, returning briefly to an earlier phase can banish the problem.

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It’s all too easy to forget the big picture when you’re trying to lose weight. After all, your goal is not just to shed those extra pounds and inches, but to find a way of eating that will make your struggle with your weight history. That’s where a very important tool in the Atkins toolbox comes in handy. By following the carb ladder, you’ll know when to add back certain foods as you move through the first three phases of Atkins. But that’s just the beginning. You’ll also begin to get a handle on your personal tolerance for carbs and begin the journey toward a permanent diet that will keep you slim, energized and in control of your appetite. Find out more…

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What do we mean when we say “Results not typical. Individual results will vary”?

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If you want to shed some pounds before swimsuit season, now is the time to get started. With the weather getting warmer, it’s even more motivating to get outside and get moving, plus springtime and early summer bring a bounty of delicious fresh vegetables to add to your meals. Try the following 10 tips to drop those stubborn pounds just in time for swimsuit season:
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Weddings are very special days in which brides and grooms want to look their very best. But there is no need to resort to the extreme measures that have been in the media lately, such as feeding tubes or starvation diets. Atkins is an incredible tool for both short and long-term weight management, where you train your body to burn fat for fuel instead of carbs, while eating many of the foods that you love. The healthy habits you learn while losing weight with Atkins for your wedding will continue with you well past the honeymoon and beyond. Here’s how to get started:
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When is the last time you gave your kitchen and pantry a good spring cleaning? This is  the perfect time to make sure this very important part of your house is set up to help you continue on your journey with Atkins, because successful weight loss starts in the kitchen. And swimsuit season will be here before you know it!

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When the holiday season arrives with all its fanfare, festivities and fancy foods, it’s tempting to cast all dietary caution to the wind and indulge with abandon.

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There’s a new buzzword out in the nutrition universe: “Superfoods”.   MORE
This year create an Atkins friendly thanksgiving with these delicious recipes. From our family to yours, have a wonderful Thanksgiving!
-The Atkins Family
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Here is a second helping of Atkins friendly Thanksgiving recipes!
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Research confirms the long-term advisability of eating foods with a low glycemic rating.   MORE

Everything old is new again.

The latest buzzword in nutrition may be “low glycemic".  You’ve probably heard the term “low glycemic” bandied about in the media and in discussions about weight loss. You may have even come across some food products labeled as such.

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Ongoing Weight Loss (OWL) gives you the freedom to take control of your mind and your body. This self-knowledge is the key to becoming a formerly overweight person.   MORE
This October, an article published in the journal Molecular Neurodegeneration attracted headlines in several major newspapers. The authors of the study had found that mice fed a high-fat diet exhibited a 5-percent decrease brain weight and an increase in amyloid beta. People with Alzheimer’s disease have high levels of amyloid beta deposits in their brains. The authors didn’t say that a high-fat diet is associated with similar effects in humans, but obviously the results in mice raise some concern. Does ketosis (the liver’s production of byproducts in the blood when consuming a high-fat diet), which occurs on the Atkins Diet, impact thinking and learning?

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What’s for lunch? If you’re juggling school lunches for your kids, plus your own, thinking outside the (lunch) box can be a challenge. You can blow your Net Carb quota on just one PB&J sandwich, but who has time to pack separate lunches for everyone? Fortunately, we have plenty of low-carb lunch ideas—perfect for school or work—that you and your kids will love.
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Traditionally, Memorial Day is the kick-off to a summer season of outdoor entertaining. And just because you are on Atkins does not mean you have to miss out on a single moment (or bite). We’ll show you how to throw a fabulous low-carb Memorial Day feast that everyone will enjoy—even if your guests aren’t controlling their carbs, you will be giving them a delicious taste of your new, healthy lifestyle. Even better, you can use these helpful tips all summer long.
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Nothing is easier than throwing in your low-carb ingredients and letting your slow cooker do the rest of the work. Chili, stew and gumbo are just a few low-carb slow cooker recipes you can try. Read on for more tips and tricks for delicious low-carb slow cooking.


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Stretching is one of the easiest, yet most often neglected components to a balanced workout routine. It’s effortless in that it can be done virtually anywhere, anytime and requires zero equipment. Many people choose not to stretch, however, because they fear doing it incorrectly and injuring themselves as a result.   MORE

When you follow the Atkins Nutrition Approach, you actually count Net Carbs, which means the total carbohydrate content of the food minus the fiber content.  The Net Carb number reflects the grams of carbohydrate that significantly impact your blood sugar level. 

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Fat is the mechanism that makes controlled carbohydrate weight loss work. The Atkins Nutritional Approach teaches you how to use fat to your advantage.

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For many, the holiday season becomes a marathon event of shopping, cooking, parties, mile-long to do lists, and more cooking, eating and shopping. It’s so easy to succumb to the stress, and throw low-carb eating and consistent exercise to the wayside until the New Year. Don’t do it. To help strengthen your resolve, here are some quick ways to win during the final holiday stretch while setting the stage for success in January:
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Is the term, “fat-free living” that an oxymoron?

According to our VP of Education and Nutrition Communication, Colette Heimowitz, dietary fat isn’t bad, it’s essential to life. Naturally, she has a beef with the USDA for declaring January, “Fat-Free Living Month.” Read the whole article here.

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Yes, the impending holiday season is rife with dietary pitfalls or added stress that leads to a strong need for chocolate therapy. But it’s possible to navigate these challenges while still maintaining your weight, or, worst-case scenario, collecting a couple extra pounds that you can lose when January rolls around. Here’s how to stick with your weight-loss goals while making the most of this special time of the year:


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Summertime has arrived! The days are longer, the sun is shining and the weather is hot. The following seven tips can help you enjoy a summer of delicious low-carb eating while continuing to achieve your weight loss goals.
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The days are longer and the weather is warmer, which means swimsuit season is just around the corner. Whether you’ve been doing Atkins for a while or are interested in starting, now is the perfect time to take your plan to the next level so that you are ready to hit the beach or pool this summer with confidence.
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Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis or by pregnant or nursing women.