Not Grapefruit, Not Cabbage Soup: This Diet Ruled The '70s

The '70s were a wild time for diet culture. In those days, there wasn't much discourse about nutrition or the importance of a balanced diet. Instead, what truly mattered was getting down to a smaller body. That mindset unsurprisingly gave rise to tons of fad diets. There was the concerning cabbage soup diet and the grapefruit diet, which wasn't very healthy either. While many diets had their moment in the sun, one diet managed to reign supreme beyond that era: the Atkins diet. 

The trend began to take shape in 1972, when cardiologist Robert C. Atkins published "Dr. Atkins' Diet Revolution," a book detailing how a low-carb and high-fat diet could aid in weight loss and provide other health benefits. The diet worked in four stages. During the approximately two-week induction phase, a dieter had to reduce their daily net carbs to 20 grams, the majority of which was to be consumed through green vegetables. Then came the balancing stage, during which they could gradually start consuming more nutrient-dense carbs. As the dieter was about 10 pounds shy of their goal weight, they approached the pre-maintenance phase, which permitted them to add 10 grams of net carbs to their weekly meals and expand their nutrient-dense carb options. Finally came the maintenance phase, which prompted them to eat the level of net carbs that best fit their lifestyle. 

Now, there were several '70s fad diets that wouldn't fly today. However, Atkins managed to outlast many of them, with one in every 11 Americans reporting they were on a low-carb diet in 2004, per NPR. However, the longevity of the diet can be a good or a bad thing, depending on who you ask.

In some ways, the Atkins diet was a breath of fresh air in an era where the consensus was that you had to eat as little as possible to lose weight. It also set itself apart from fleeting diets of that era by framing weight loss as something that's achieved through long-term changes. While many '70s diets, like the cabbage soup diet, restricted food to things that weren't filling, the Atkins diet actually seemed to be focused on satiety. Dieters were encouraged to fill their plates with protein and fats, which could help them feel fuller longer. Since people felt more satiated, they would be less likely to overeat and subsequently feel more compelled to stick to the diet in the long run. 

In a chat with the Cleveland Clinic, registered dietitian Maxine Smith professed that the Atkins diet's carb restrictions could be beneficial in losing weight, saying, "Most American diets are 55% carbohydrates or higher. If you cut out all those carbs, you'll probably eat fewer calories overall and lose weight." Smith also explained that the carb restrictions could cause the body to go into ketosis and use stored fats for energy and subsequently bring on weight loss. 

A low-carb diet might even help people keep their blood sugar levels in check. And according to Bailey Shupe, a registered dietitian with Banner Health, one study also showed that the diet could lower triglycerides, improve HDL cholesterol, and reduce LDL cholesterol. However, she was quick to note that it was unclear if these benefits persist in the long run.

The truth about the Atkins diet is that it might not be the best idea for overall health. In a chat with WebMD, Dr. Neal Barnard, president of the Physicians Commission for Responsible Medicine, said that the diet's heavy focus on protein and fats posed several downsides. "People who eat meat every day have three times greater risk of developing colon cancer," Barnard explained. "And then there is the problem of the kidneys. They aren't designed to work on an oil slick of fat." He also pointed out that low-carb diets had been associated with increased risk of colon cancer, kidney stones, kidney diseases, and osteoporosis. 

During Maxine Smith's chat with the Cleveland Clinic, she said that the diet's carb restrictions could also interfere with electrolyte levels, cause constipation, and bring a dangerously low drop in blood sugar levels. She also pointed out that the diet's rules about net carbs prevented the inclusion of several fruits and vegetables that provided vital nutrients. By eliminating these foods, a dieter could face deficiencies and health issues. Another issue was that the diet permitted the consumption of processed meat. Eating processed meat every day can seriously impact cognitive health and cause numerous other health issues. 

While the body adapts to the lack of carbohydrates, its preferred source of energy, a person can expect to feel exhausted and nauseated. They may also experience headaches and mental fog. So, although the Atkins diet isn't nearly as restrictive as other diets from the '70s, it's debatable whether the restrictions leave enough food options to be sustainable for an extended period.