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Fitness Topics
(As appeared in the 2/12/04 issue of the Daily Challenge newspaper.)
Wherever you go these days, you hear about the Atkins diet—on the news, in the gym, and now at stores and restaurants touting "Atkins-approved" menu items. Amidst all the hype about low-carb, high-protein diets, it comes as a shock that the Atkins promoters retracted their liberal allowance of all non-carbohydrate foods. A few weeks ago, Atkins Nutritionals modified their plan by suggesting that saturated fats not exceed 20% of a person's caloric intake — meaning less consumption of beef, cheese and butter. If a food is truly healthful, there is no need to suggest that less of it be eaten. The Atkins diet is one of deception and half-truths. It stresses that carbohydrates raise insulin levels, then links excess insulin to obesity. However, insulin is essential — and protein foods raise insulin as high as many carbohydrate foods. Is this a sign that Atkins is fundamentally flawed? Or is it simply a marketing ploy to counter the rising popularity of the South Beach Diet?
Before further discussing diet plans, we all must accept the fact that there is no way to lose fat healthfully without regular, vigorous exercise. Whether for strength and muscle gain, body shaping or fat loss, diet and exercise are interrelated. For true long-range fat-loss, diets should be planned in concert with an exercise program that incorporates strength and cardiovascular exercises. In order to exercise with the intensity needed to generate results, you must fuel the body sufficiently. To this end, complex and fibrous carbohydrates are the best resource for fueling the muscles.
Here's how it works: muscle tissue literally eats fat. In order to increase muscle tissue, one must exercise. In order to have adequate energy, complex carbohydrates are needed prior to workouts. The potential for harm exists if protein is consumed in excess—which leads to dehydration. Within the world of exercise, one common myth is that extra protein builds more muscle. In reality, the body is unable to store excess protein. Instead of being used to build muscle, extra protein will be converted to and stored as fat.
I consider the Zone Diet to be more healthful than Atkins — although it still recommends an unbalanced ratio of the major nutrients. Its 40-30-30 plan of carbohydrates, fats and proteins is extremely high in fats and much too low in carbs. The optimal balance should be 55-60% complex carbs, 20-25% proteins and 15-20% (primarily unsaturated) fats.
Regarding the South Beach Diet (SBD), I like the fact that it acknowledges there are good carbs that need to be consumed. Although it is a more moderate plan than Atkins, there are still problem areas. The SBD promises an 8 to 13 pound weight loss in two weeks—ignoring the first rule of thumb in the world of weight loss: never lose more than two pounds per week. Permanent weight loss must be done on a gradual basis. Too much of rapid weight loss is from water weight — leading to dehydration, muscle tissue and electrolyte losses as well as heart and kidney problems. The claim that most lost weight will be from the midsection is false. There is no such thing as "spot reduction" of excess fat from a specific area of the body.
The SBD's induction phase recommends eliminating several important foods (fruits, potatoes, rice) along with bad options (baked goods, sugar, ice cream). If a food has essential nutrients and is beneficial for energy production, it should never be eliminated. Another major problem with SBD is its over-reliance on glycemic index charts (GIC). Such charts measure how high your blood sugar rises in response to the consumption of 50 grams of carbohydrates from a particular food. Charts generally convey only partial truths. The value a GIC attaches to food needs to be looked at relative to its calorie density. Based on the GIC in the SBD book, a baked potato has an index of 158, while M&Ms with peanuts has only 46. If this sounds foolish, that's because it is.
When considering the calorie density of a healthier food, keep in mind that there are many more calories per gram of less healthful foods. Over time, people will consume fewer calories from healthier foods than from higher calorie-dense foods. The resulting blood sugar and insulin responses to healthy carbs are moderate — contrary to what high-protein advocates say. Those on the SBD may misconstrue the induction phase's elimination of most carbohydrates as the most effective part of the diet. After all, it's during that phase that SBD promises a weight loss of 8 to 13 pounds. A mindset will be established whereby whenever a few pounds are regained (even if in the form of muscle weight), dieters will be inclined to eliminate the very foods that are excellent sources for the energy needed to participate in physical activities with vigor.
Here is the most intelligent, scientifically proven approach to weight loss: exercise and eat right! The body was designed to be in motion. To lose weight, you need to move. Become involved in aerobic exercise for at least 20 minutes per day, and participate in a strength-training program 2 to 3 times per week. Avoid fad diets. The most healthful approach to eating is the "gradual phase-out" plan. On a weekly or monthly basis, systematically remove one bad food at a time. Be sure to eat 4 to 6 times per day (for faster metabolism and more effective digestion) and never skip breakfast. Through patience and persistence, you can attain any health goal you desire.
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