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How Healthy is Atkins 2002? Check it out.
Pyramid Scheme
How to low-carbers measure up to USDA recommendations?
Vegetables: 3-5 servings per day
The USDA sets the average servings size for vegetables at 1/2 cup per serving, or 1 cup for leafy vegetables.
On Atkins (2002) induction alone, the recommended amount of vegetables is up to six servings, more than twice the recommended minimum for the food pyramid. Add the next stage of Atkins alone (OWL rung 1), and the number jumps to 4-8 servings of the good, fresh stuff.
Prognosis: Low-carbers surpass amounts recommended by the USDA
Fruits: 2-4 servings a day
The USDA sets the average serving size for fruit as either 1/2 cup of fruit, or one piece of fruit.
Foods high in antioxidants that pack little glycemic load include: blueberries, blackberries, cranberries, and raspberries. One-half cup of blackberries, as an example, yields only 2.5 net carbohydrates. Add a small cup of cantaloupe and you’re golden for only 5.5 more net carbohydrates.
Results: Low-carbers meet or surpass amounts recommended by the USDA
Dairy: 2-3 servings a day
The USDA lists a serving of dairy as one cup of yogurt, 2 ounces of cheese, 2/3 cup cottage cheese.
This one’s a gimmee, unless you suffer from lactose intolerance or other dairy dilemmas.
Results: Low-carbers meet or surpass amounts recommended by the USDA unless vegan or suffering from dairy intolerance
Meat: 2-3 servings per day
The USDA lists a serving of meat as 2-3 ounces of lean meat, poultry, or fish, 1 cooked egg, or 1/3 cup nuts.
Protein makes up surprisingly little of the percentage of many weight loss plans. Even in the most stringent form of Atkins, protein makes up roughly only 35% in calories (using fitday.com is an easy way to calculate these percentages). This is nowhere near the supposedly high values the general public is led to believe the average person following a low carbohydrate plan is consuming.
Results: Low-carbers meet or surpass amounts recommended by the USDA, but not ridiculously
Bread: 6-11 servings
The USDA lists a serving from this grouping as 1 slice bread, 1/2 cup cooked cereal, 1/2 cup cooked rice, 1/2 bagel.
Here we go. It is known that while many low-carb plans allow for whole grains and healthier choices in terms of roughage and fiber at some point, most processed foods found on store shelves rush straight to the bloodstream like Paris Hilton towards a shoe sale.
Sure, the average American can hit that 6-11 servings, but at what cost? Using USDA standards, the average United States citizen is bringing in over 250 carbohydrates in these items alone at almost no nutritional value whatsoever.
Quite frankly, with the bulk of nutrients coming from fruits and vegetables, coupled with the fiber from those groups, who needs the dough, the rice, and the same stuff the cows eat?
Results: Low-carbers neither meet nor surpass amounts recommended by the USDA
Fats and sugar...
The USDA states that these should be used sparingly.
Together, fats + sugar are not friends. Atkins noted, in his '72 New Diet Revolution, that fats and sugars don't play well together because of the effect both have (and rather badly) when combined. So, yes: fats are to be limited while in the presence of processed carbs and sugars. When in the absence of carbs, good fats satisfy the brain and the body.
Speaking to sugar, many of the 6-11 servings of breads and other white starches supply more sugar to the blood stream than we need. Why add more sugar to blood sugar?
Results: Low-carbers most likely meet or surpass amounts recommended by the USDA in terms of added good fats. Sugars are used sparingly.
In terms of healthful eating, low-carbers meet or exceed the recommended servings of most food groups on the food pyramid, save for the grains and sugars, at least in the eyes of the USDA.
How to low-carbers measure up to USDA recommendations?
Vegetables: 3-5 servings per day
The USDA sets the average servings size for vegetables at 1/2 cup per serving, or 1 cup for leafy vegetables.
On Atkins (2002) induction alone, the recommended amount of vegetables is up to six servings, more than twice the recommended minimum for the food pyramid. Add the next stage of Atkins alone (OWL rung 1), and the number jumps to 4-8 servings of the good, fresh stuff.
Prognosis: Low-carbers surpass amounts recommended by the USDA
Fruits: 2-4 servings a day
The USDA sets the average serving size for fruit as either 1/2 cup of fruit, or one piece of fruit.
Foods high in antioxidants that pack little glycemic load include: blueberries, blackberries, cranberries, and raspberries. One-half cup of blackberries, as an example, yields only 2.5 net carbohydrates. Add a small cup of cantaloupe and you’re golden for only 5.5 more net carbohydrates.
Results: Low-carbers meet or surpass amounts recommended by the USDA
Dairy: 2-3 servings a day
The USDA lists a serving of dairy as one cup of yogurt, 2 ounces of cheese, 2/3 cup cottage cheese.
This one’s a gimmee, unless you suffer from lactose intolerance or other dairy dilemmas.
Results: Low-carbers meet or surpass amounts recommended by the USDA unless vegan or suffering from dairy intolerance
Meat: 2-3 servings per day
The USDA lists a serving of meat as 2-3 ounces of lean meat, poultry, or fish, 1 cooked egg, or 1/3 cup nuts.
Protein makes up surprisingly little of the percentage of many weight loss plans. Even in the most stringent form of Atkins, protein makes up roughly only 35% in calories (using fitday.com is an easy way to calculate these percentages). This is nowhere near the supposedly high values the general public is led to believe the average person following a low carbohydrate plan is consuming.
Results: Low-carbers meet or surpass amounts recommended by the USDA, but not ridiculously
Bread: 6-11 servings
The USDA lists a serving from this grouping as 1 slice bread, 1/2 cup cooked cereal, 1/2 cup cooked rice, 1/2 bagel.
Here we go. It is known that while many low-carb plans allow for whole grains and healthier choices in terms of roughage and fiber at some point, most processed foods found on store shelves rush straight to the bloodstream like Paris Hilton towards a shoe sale.
Sure, the average American can hit that 6-11 servings, but at what cost? Using USDA standards, the average United States citizen is bringing in over 250 carbohydrates in these items alone at almost no nutritional value whatsoever.
Quite frankly, with the bulk of nutrients coming from fruits and vegetables, coupled with the fiber from those groups, who needs the dough, the rice, and the same stuff the cows eat?
Results: Low-carbers neither meet nor surpass amounts recommended by the USDA
Fats and sugar...
The USDA states that these should be used sparingly.
Together, fats + sugar are not friends. Atkins noted, in his '72 New Diet Revolution, that fats and sugars don't play well together because of the effect both have (and rather badly) when combined. So, yes: fats are to be limited while in the presence of processed carbs and sugars. When in the absence of carbs, good fats satisfy the brain and the body.
Speaking to sugar, many of the 6-11 servings of breads and other white starches supply more sugar to the blood stream than we need. Why add more sugar to blood sugar?
Results: Low-carbers most likely meet or surpass amounts recommended by the USDA in terms of added good fats. Sugars are used sparingly.
In terms of healthful eating, low-carbers meet or exceed the recommended servings of most food groups on the food pyramid, save for the grains and sugars, at least in the eyes of the USDA.
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