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Is the "Eco-Atkins" Diet right for you?
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New research introduced this month shows benefits from a modified version of the low-carbohydrate Atkins diet. The “Eco-Atkins” diet is a vegetarian version that substitutes plant-based proteins for traditional animal-based ones. The diet also includes high-fiber whole grains, such as barley and oats and monounsaturated fats from nuts, avocados and seeds.
Traditional low-carbohydrate diets with increased meat consumption have long been promoted for weight loss and the treatment of heart disease. The diets are effective in inducing weight loss, reducing insulin resistance, lowering triglycerides and raising high-density lipoprotein (HDL or “good”) cholesterol. However, increasing meat intake increased saturated fat consumption which tends to increase low-density lipoprotein (LDL or "bad") cholesterol levels, a predominant risk factor for heart disease.
In the June 8th issue of Archives of Internal Medicine, Professor David Jenkins of the University of Toronto, introduces his results from a month-long, limited participant study. A lower-carbohydrate vegetarian diet was compared with the typical higher carbohydrate meat-free diet. Those who followed the “Eco-Atkins” diet lost approximately 2 pounds per week (almost 9 pounds over the course of the 4-week study) and lowered their LDL (“bad”) cholesterol by about 0.6%. Improvements were also seen with total cholesterol levels and with blood pressure readings. The results are not ground-breaking, as any short-term diet program in a tightly controlled environment is likely to produce results.
A vegetarian-based diet is promoted by several organizations, such as the American Heart Association and the American Cancer Society, to prevent or treat chronic disease states such as heart disease, high blood pressure, and certain cancers. Dr. Jenkins used a tighter carbohydrate to protein ratio than that found in typical high-carbohydrate vegetarian diets to produce the positive cardiovascular results.
The diet regimen has a lower percentage of carbohydrate intake from the traditional American diet (about 30% of calories), but it does include the minimum recommended number of carbohydrate grams per day (130 grams) for optimal body functions that rely on carbohydrate for energy. Much of the carbohydrate “load” is decreased because of the focus on higher fiber products as opposed to refined flours. The diet is also calorie-reduced from a traditional diet by about 40%.
The basics of the “Eco-Atkins” diet (inferred from the study plan) are:
- The diet ratio of macronutrients should remain close to the original Atkins plan of 30% carbohydrate, 30% fat, and 40% protein.
- Replace all meat products with vegetarian based products, such as soy, wheat gluten and nuts, while maintaining a daily protein intake of 150 grams.
- Eliminate dairy products and eggs.
- Replace saturated fats with heart healthy unsaturated fats and omega-3 fatty acids.
- Low glycemic index fruits and vegetables are encouraged.
- When using grains, choose whole, high-fiber products such as barley and oats
- Supplementation with a general adult multivitamin is recommended.
References:
- David J. A. Jenkins; Julia M. W. Wong; et al. The Effect of a Plant-Based Low-Carbohydrate ('Eco-Atkins') Diet on Body Weight and Blood Lipid Concentrations in Hyperlipidemic Subjects. Archives of Internal Medicine, 2009; 169 (11): 1046
- Katherine R. Tuttle; Joan E. Milton. The 'Eco-Atkins' Diet: New Twist on an Old Tale. Arch Intern Med., 2009; 169 (11): 1027
- JAMA and Archives Journals (2009, June 9). 'Eco-Atkins': Plant-based, Low-carb Diet May Promote Weight Loss And Improve Cholesterol Levels. ScienceDaily. Retrieved June 25, 2009
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