Fit Fare - May 2003
By Joan Westlake

High Protein vs. Balanced Diet

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In July of last year, Gary Taubes wrote an article in the New York Times Magazine, arguing with supposedly scientific support, that loading your plate with fatty meats, cheese and butter is the key to weight loss and a healthy life. His article was in support of the high fat, high protein Dr. Atkins diet that has had resurgences of popularity since the 70s. After the article was published, a firestorm of scientists whom Taubes quoted and interviewed came out protesting that their words had been twisted, taken out of context or ignored if they didn’t fit his theories that the Atkins diet is safe and effective and it is carbohydrates that have made Americans fat.

Reality is that carbohydrates haven’t made us fat and a high protein/high saturated diet is not healthy. But, there is some evidence that a modified Atkins diet can help some people take off and keep off weight safely. The modifications include lowering the saturated fats and maintaining adequate levels of vegetables and some fruit.

“Well, I’ve lost weight,” is one of the stupidest justifications you make for a weight loss regime. If weight loss was the only consideration, well, we all know the fastest way to do that - get a terminal illness such as AIDS or swallow a tape worm (actually used by Maria Callas). How safe an eating plan is short and long term should be just as important as whether or not it appears to be working.

One problem with the Atkins plan’s first stage is that it encourages eating red meats and discourages eating vegetables and fruits. Walter Willett of Harvard University asserted that he told Taubes several times that red meat is associated with a higher risk of colon and possibly prostate cancer, but the writer ignored his evidence.

Another danger is that the first stage of the Atkins diet that throws you into a state called ketosis. Medical and scientific experts know this is a dangerous condition when the body begins to consume itself; not just fat but muscle and organs including the heart. Arizona body building champ Nancy Howe pointed out that even competitive muscle builders have known for decades to avoid going into the damaging ketosis state. The breaking down of muscles and organs also causes an electrolyte imbalance, which was cited as the cause of death of a 16-year-old Atkins dieter last year.

Arizona State University professors Dr. Pam Swam and Dr. Carol Johnston brought two groups of women together to test the high protein and balanced diets head to head. To avoid the health hazards of the Atkins plan, they modified the high protein program into more of The Zone diet by including both animal and plant proteins; requiring at least five to six fruits and vegetables daily with an emphasis on the dark green and dark yellow varieties; emphasizing calcium-rich foods, at least 1,200 mg/day; planning for at least 130 grams of carbohydrates daily to avoid ketosis, choosing low-fat dairy and lean meats to minimize saturated fats, and including nuts and nut butters rich in monosaturated fats.

The balanced plan used for the second group was not based on the standard dietary pyramid but rather on the Mayo Clinic pyramid that emphasizes vegetables and fruits instead of grains and processed carbohydrates.

One of the first differences the researchers noted was the hunger level between the two groups. Dr. Swan said that the balanced diet group eating a higher portion of carbs came in ravenous while the high protein dieters often said they had trouble eating all the foods on their daily diet program. In fact, some of the higher carb eating group dropped out because they said they were too hungry all the time while none of the high protein group bailed.

After six weeks, both groups lost approximately 10 pounds each. Total cholesterol went down more in the balanced diet group but their triglycerides went up while the high protein dieters’ went down.

Whether a balanced or modified high protein diet works best appears to depend on the individual. If you just can’t give up pastas and bread and hate meats and cheese, you’re going to suffer on the high protein diet. The reverse is true if you like meats and can easily pass up on the baked potato.

A recent article in the Journal of the American Medical Association reported that it is not cutting carbohydrates that causes weight loss on a high protein/low carb diet but rather it is simply reducing calories. But, a Wall Street Journal article pointed out that not all carbohydrates are the same and some are not only very fattening, but eating them can make it tougher to stick to a diet.

The solution to weight loss and control is to find a plan that works for you. Be sensible. This doesn't mean you should cut all carbohydrates. But, if you're trying to lose weight, it makes sense to rethink the ones you do eat and how often you eat them. Many high-carb foods, such as French fries, muffins and pasta, are also very high-calorie foods, so cutting them out is a good idea. In addition, switching to the type of carbs found in brown rice, beans, vegetables and fruits may help curb your hunger; they are essentially "sustained-release" carbs that are harder for the body to break down. Even Dr. Atkins himself encouraged making “healthier” choices and not living on butter and meat alone.