Girlfriends' Guide to Getting Fit: I know lots of people who have lost weight on the Atkins diet. So why do we need to exercise if we can stay thin just by eating steak and cheese?

December 04, 2002

I know lots of people who have lost weight on the Atkins diet. So why do we need to exercise if we can stay thin just by eating steak and cheese?

JULIE, personal trainer and former athlete and coach: Fact: 58 million people in the United States are overweight, 40 million obese and 3 million morbidly obese.
Fact: 78% of Americans don't meet basic activity level recommendations.
Fact: 25% of people in the United States are completely sedentary.
Fact: 50% of American women are on a diet at any one time. (McClernan 1992)
Fact: Between 90% and 99% of reducing diets fail to produce permanent weight loss. (Brehm and Keller 1990)
Fact: Two-thirds of dieters regain the weight within one year. Virtually all regain it within five years.
Fact: The diet industry (diet foods, diet programs, diet drugs, etc.) takes in more than $40 billion each year, and is still growing.

Regardless of the specific eating restriciton/ modification plan that you choose, the above facts remain clear. Americans are fat and getting fatter.

Philadelphia with its cheese steaks and hoagies and pizza shops is becoming the City of Brotherly Love Handles. A recent study in a popular fitness magazine stated that in Philly there were 47 gyms and 608 pizza shops. We aren't choosing to exercise. Citizens are failing on "diet" programs, yet they continue to spend ridiculous amounts of money purchasing them.

Research on the Atkins Diet is inconclusive. The Atkins camp advocates the strict reduction of carbohydrate intake and increasing protein and fat consumption. Proponents of the plan claim that the Atkins Diet helps lower bad cholesterol levels, reduce heart disease and lower symptoms of diabetes. Opponents of the diet claim the reverse indicating an increase of heart disease and cancer as well as poor nutrition.

What is my opinion? I am a strength and conditioning expert, not a nutritionist or a scientist. Neither camp has provided enough empirical evidence for my taste. More research needs to be done. In the meantime, get your bodies moving. It is extremely distressing that three-fourths of our nation is not doing the minimum in terms of exercise. With a 90 percent failure rate to reduce weight solely with dieting, it is time to stop the madness. Your body needs a lifestyle change not a quick fix.

Women: You must recognize that you will face hormonal and metabolic changes during midlife that will biologically make you more susceptible to weight gain.

Men: Your metabolism will slow down as well; you are not immune either. There are no secret diet formulas or miracle pieces of exercise equipment to reduce the spare tire in your gut unless you do something proactive. Take action in your pursuit of health. Get off your butts and get moving! Now go out there and bite the day in the ass.

BARBARA, retired teacher, singer and arts & cultural consultant: Your diet is what you eat. But eating is only one thing we do. For total fitness you need exercise, good rest habits and a good food plan. I think athletes have been eating high protein diets for years and for them exercise is their job, their profession.

Yes, the diet alone can make you thinner. You will feel good when you are thinner. You will feel your best when add exercise to your lifestyle. I walk differently when I leave the gym and I feel better after a walk or bike ride. You have to start thinking beyond your plate for total fitness. The athletes do. I've been eating more protein and serving it in larger potions to my family lately. It seems to be benefiting us all.

ELLEN, journalist and fitness dummy: I am no doctor, but I did try the Atkins diet and I lost 10 pounds a couple of years ago. However, I got really tired of it. When I went back to eating a wider range of foods, I gained all the weight back. I guess I’m just a carbo gal.

I will say that while I was on the Atkins diet, my head felt clearer and my hunch is that at least for me, eating a lot of refined sugar creates fuzzy thinking. I also was interested in the American Heart Association’s latest statement that appears to oppose diets like Atkins. Earlier press reports suggested that a very small study found the Atkins Diet in some cases improved cholesterol levels. A short review of articles indicates that that finding was very controversial

I found the Weight Watchers point system personally much more effective for long term weight loss. I’d really like to go back on it after the holidays and get back to my fighting weight.

Now that I am doing some weight training, I’m not sure the Atkins Diet is a good idea. I’ve heard that it can compromise your muscles. I’d love to hear from nutritionists, athletes, trainers or other medical personnel on this point. Please help us out in the web log. Posted December 04, 2002 01:23 AM

Comments

the atkins diet has provided great results for me. where is the research that backs up all the claims that the"experts" are using to say the plan is bad for you? i have searched and there don't appear to be any studies that back what these negative people are saying. help????!!!!!

Posted by: h$ on December 4, 2002 08:19 AM

The problem is that many who do the Atkins diet do not put much priority on exercise. They will not get important benefits of exercise such as lowering of stress, lowering of blood pressure and cholesterol, lowering of resting heart rate, weight reduction, and decrease risk of certain diseases such as cardiovascular disease.

Posted by: jeremy on December 4, 2002 09:34 AM

I am not a big proponent of the Atkins diet, or any diet. Seven years ago I lost 45 pounds by decreasing my protein intake and increasing carbs. In fact, I have stopped eating red meat altogether. As Julie stated eventually you gain the weight back. I have gained it back - but most of it in muscle tone. I started weight training last year and I believe it has helped me tremendously, especially with my lower back problems. I think the best thing to do is not stress over dieting. We should balance our life by changing our eating habits and increasing excersing - cardio & weights. The first three letter of the work diet are not appealing to me. So I always say - I have to change my eating habits. Good luck to everyone in their persuit.

Posted by: A-Train on December 4, 2002 11:00 AM

As a nutritionist, I can not endorse the Atkins diet per se. A healthful diet is one that does not exclude food groups such as whole grains, fruits and vegetables. These are your carbs, folks! Our body's primary fuel source is carbs and our "command center", the brain, runs on carbs! These nutrients are essential for proper body function. Sure there are the refined grains and sugary sweets, which I also would not endorse people eating in excess. It seems the argument has become refined grains vs. no grains.....neither is healthy! With the limited foods consumed on the Atkins diet, nutrient deficiencies can result, which in turn can increase the risk of many chronic diseases. And restricting the intake of certain foods can lead to binge eating....not pretty.

Re: exercise and Atkins... In order for the body to burn fat while exercising, it needs a supply of glycogen to provide glucose, the fuel for exercise. When there is adequate glycogen for glucose, the body can burn body fat. However, when there is inadequate glycogen (from low carb diets, like Atkins), the body is forced to go to protein to provide the glucose and fat is not as efficiently burned. So, not only have you NOT burned as much fat, but you have also lost that hard earned muscle....think about that one!

So, what to do? Review what you are eating. Are you eating whole grains? fruits? veggies? calcium sources? protein? Are you eating too many refined sugars? Drinking too much alcohol? Are you eating when your body is physically hungry? Start watching what you are eating and start moving your body! If you have any questions about your intake, review your diet with a nutritionist. You can find one at www.eatright.org

Posted by: Jane Malyn on December 4, 2002 09:48 PM

hey 'girlfriend' riddle me this:

is a big fat omlette (3 egg of course) with everything from ham to bacon to
cheese n' mushrooms with homefries, toast, juice n' coffee from JOE'S part
of a healthy diet?

signed,
can i have my cake n' eat it too?

Posted by: MEK on December 10, 2002 12:12 PM

I read the article last nite the following statements are generally true:

1. The Atkins diet is not a long term solution to weight loss. The diet itself creates
low states of ketonemia which of course is not normal and consequences of this
are not known.

2. The pyramid diet scheme published by the Health and Human Services is by
consensus the best rule to follow.

3. Dieting is about control. So good tips are to control what you eat when you go
out. For example, if you have a salad get the dressing (which contains bad fats-
remember they are not created equal) on the side and CONTROL how much of it
you use. This contrasts with letting the Chef CONTROL how much you eat.

4. Fast Foods should always be avoided but if you cannot again you CONTROL
the food source. For example, if you want a Big Mac, omit the middle bun and
again omit or have them go light on the mayo sauce. They will do it--I have tried
it.

5. Most "fast" (as in metabolism) sugars (and those are not created equally either)
come from what we drink and not what we eat. A bit part of dieting that is
overlooked is the complement drink you have with your meal. If one switched
from even a diet soft drink to sparkling water the benefits would be easily
noticed. Generally, avoid non diet drinks except for wine.

6. Fish based protein is better than meat protein except that women must be
careful to have enough green sources of iron.

7. Remember, there should be something green without sauce on it in at least 2
meals one eats per day.

Please excuse any typo I am writing this without my glasses.

The are my seven tips for staying chubby like I am.

Posted by: wil on December 11, 2002 07:49 AM

Heather:

Please tell more about this concept of women's fitness. You aware of course that
the Fortune 100 company is that is devoted to women's health and has such a
Division is Wyeth. It seems reasonable to consider talking to some folks there
about helping out and of course their MD are likely to matter a great deal.

Separetely, one story that you could focus on is the story of C. Florida who was
an Olympic runner (or potential). Her career was cut short by anorexia nervosa.
She was written about heavily in the sports press. She is alive and well today but
is a good example of how disease and sports interface in a unique.

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