Atkins Lifestyle Fits Government Guidelines

Changing the way the world eats is an ambitious goal. The significant changes in the government’s dietary guidelines are an important step forward and a clear signal that the message Dr. Atkins long championed is increasingly heeded.

I’m delighted to see the much-awaited dietary guidelines of the Department of Health and Human Services (HHS) and the United States Department of Agriculture (USDA). A close look at the recommendations released last week shows how closely these recommendations reflect our efforts to raise carbohydrate awareness and emphasize the importance of weight management. It appears that government officials have listened to the Atkins’ message and are aware of the research that validates its safety and efficacy.

The new dietary guidelines represent a significant departure from the most current ones, and when it comes to recommendations about reduced sugar consumption, avoidance of added trans fats, differentiation between whole and refined grains and the preference for fruit instead of fruit juice, they reflect long-held and significant tenets of the Atkins philosophy.

In the joint press conference held on Wednesday, January 12, HHS Secretary Tommy Thompson and USDA Secretary Ann Veneman announced the release of these guidelines. The secretaries noted that this revision was the “most rigorous” and contained more scientific evidence than any other report in the past. These guidelines will ultimately lead to a new U.S. Food Guide Pyramid or similar representation.

At the press conference, Veneman said, "...if you really look at these diets, whether it is Atkins or South Beach..., and if you go further than just the first two weeks, and look at the maintenance program in many of these programs, they are very consistent in many ways with the dietary guidelines—eat a lot of fruits and vegetables, eat whole grains, keep fat low and more and more you will see these very consistent messages coming out of the popular diet programs. And I think that the consumer is searching for the answer, as Secretary Thompson said, ‘the answer isn’t in a pill. It is how you make your food choices and how you exercise.’”

By understanding that Induction is but the first phase of the Atkins Nutritional Approach™ (ANA™), the secretaries of the USDA and HHS have clearly seen through the hype to recognize that the real Atkins message is about maintaining a healthy lifestyle.

The guidelines also stress the importance of learning how to read Nutrition Facts panels on labels, just as Atkins has stressed for years. Now let’s take a closer look at how recommendations compare to those of the ANA.

The government recommends: Eat a variety of vegetables each day. Select from all vegetable subgroups (dark green vegetables, orange vegetables, legumes and starchy vegetables) several times a week.

Atkins recommends: Even in Induction, four cups of salad or three cups of salad and one cup of other low-glycemic vegetables meet the government guidelines of two and a half cups of vegetables daily. Atkins has always stressed the importance of a variety of vegetables to obtain the broadest range of nutrients. In Induction, these include broccoli, spinach, asparagus, kale, pumpkin and soy beans, to name just a few. By Pre-Maintenance, carrots, winter squash, sweet potatoes, lentils and chickpeas are on the menu. In Lifetime Maintenance, you can choose from anything that grows in the vegetable patch in the amount that allows you to maintain a healthy weight. By the time you’re maintaining your weight, you’re eating considerably more vegetables than the average American.

The government recommends: Eat a variety of fruit, focusing on fruit rather than juice.

Atkins recommends: Even on Induction, fruits such as olives, avocado and tomatoes—yes, they are fruits, not vegetables—are encouraged. After the first two weeks, berries are one of your choices; with the addition of berries, many people can meet the government recommendation of two cups a day. Virtually everyone can do so in the later phases. Most people can have all fruits by this time. Atkins has long advised fruit rather than juice, which is much higher in carbs and lacks the fiber in whole fruit.

Atkins recommends: Atkins has always recommended consuming only nutrient-rich whole grains, which are typically added in Pre-Maintenance. Breads made from whole wheat or other whole grains, old-fashioned oatmeal, brown rice and corn all have their place on the menu. Given the variety of foods now available, there is no need to consume bleached white flour and other refined grains that have been stripped of their nutrients.

The government recommends: Most fats consumed should be polyunsaturated and monounsaturated.

Atkins recommends: A balanced intake of natural fats. Many foods contain a combination of different types of fats. The majority of fats consumed on Atkins are polyunsaturated and monounsaturated, and are derived from fish, nuts, olive and other oils, as well as olives and avocado.

The government recommends: Keep trans fatty acid consumption as low as possible.

Atkins recommends: There is no amount of manufactured trans fats that should be considered safe because of their cumulative effect in the body. A quarter of a century ago, Dr. Atkins wrote, “...your worst choices [of fats] include hydrogenated oils.” In all phases, we caution individuals to avoid hydrogenated and partially hydrogenated oils in margarine, shortening, peanut butter and baked goods, as well as in other packaged foods.

The government recommends: Limit sugar consumption; look for foods and beverages low in added sugars.

Atkins recommends: Unlike the government guidelines, which suggest limiting the amount of sugar as long as the calorie intake is controlled, added sugars in any form should be avoided in all phases of Atkins.

The government recommends: As a source of calcium: three cups of low-fat or fat-free milk or an equivalent amount of low-fat cheese or lactose-free milk products and/or calcium-fortified products.

Atkins recommends: The allowable amounts of cheese; carb-reduced dairy beverages, yogurt and smoothies; sour cream and cream in all phases provide the equivalent amount of calcium found in three cups of milk. In addition, other calcium-rich foods such as leafy green vegetables contribute more of this vital mineral.

The government recommends: For overall health, a minimum of 30 minutes a day most days; to prevent weight gain, about 60 minutes a day; to sustain weight loss, more may be needed.

Atkins recommends: “At least 30 to 60 minutes of physical activity every day, depending on fitness level, incorporating a balance of aerobic, resistance training and flexibility exercises. Exercise is an integral component of the ANA. The Atkins Lifestyle Food Guide Pyramid™ is the first to incorporate exercise, showing the relationship between increased food options and additional exercise. This pyramid was among the materials presented to government officials.

Stuart Lawrence Trager, M.D., is the medical director of Atkins Nutritionals, Inc.

Here's a LEGAL use of muffins:

Source: The Food Network's George Stella on Low Carb and Lovin' It

Ingredients
Vegetable oil cooking spray
2 tablespoons wheat (or oat) bran and 1 tablespoon soy flour, mixed together
1 cup soy flour
1/2 cup sugar substitute (recommended: Splenda)
1 teaspoon baking powder
2 eggs
1/2 cup heavy cream
1/3 cup club soda
1/2 cup blueberries (if not sweet, sprinkle with 1 tablespoon of sugar substitute)

Preheat oven to 375 degrees F.

Spray a 6-cup muffin tin with vegetable oil cooking spray. Evenly sprinkle the pan with the wheat bran and soy flour mix, being careful to coat the sides of the cups also; this will prevent sticking.

In a bowl using a wire whisk, mix all the remaining ingredients, except the blueberries, until well blended. Then fold in the blueberries and fill the 6 muffins cups evenly with the batter. Place on the center rack of the oven and bake for 20 to 25 minutes, or until the tops turn golden brown and a toothpick stuck in the center comes out clean. Remove from oven and let cool before refrigerating. Serve warm with butter or cold with cream cheese.

Cook's Note: In place of blueberries you can use raspberries, blackberries, banana extract and walnuts, lemon or almond extract and poppy seeds, cranberries, pumpkin, or other favorite flavors.

Nutrition Information
Nutritional Analysis per Serving
Serving Size: (DUH) One Muffin
Calories 177
Total Fat 12 grams
Saturated Fat 6 grams
Carbohydrates 12 grams
Net Carbohydrates 8 grams
Fiber 4 grams

ENJOY!

I just didn't follow it quite a strict as the book advises. What worked for me was to be very strict & by the book during the initial induction phase but then I would relax a bit, adding more fruit and whole grains than the book would allow. The trick is to keep that under control, adding one food at a time so you can tell which food is causing you to stop losing or gain.

If I stalled, quit losing or even gained a little, I would return to the strict induction for a few weeks.

I also found the msg. boards at www.lowcarbfriends.com to be quite helpful.

It worked for me.. I'm now maintaining a healthy weight for the first time in my life.

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