Dr Michael Colgan
There has been a lot of press lately about low carbohydrate diets, in particular the Atkins diet. The problem with most diets is they are not nutritionally complete. The Atkins diet which does not emphasize the need to keep your diet low fat, is one of these. We are often asked what Dr. Colgan eats and what type of “diet” we recommend. Here’s the answer:
Proteins
Protein is an important part of any good diet and we advise the intake of good quality protein such as chicken, turkey and fish. Lean red meat is acceptable occasionally. Dr. Colgan eats a lot of fresh fish, lean turkey and chicken. We are fortunate to live somewhere where we have access to locally grown, often organic, meats and fresh caught seafood. When you buy fish try to purchase deep-water fish and/or cold-water fish. Think carefully about where the fish was caught, as some areas are obviously more polluted than others. The Gulf of Mexico as opposed to the coast of Alaska.
Fish is usually poached, grilled or baked. Chicken and turkey is usually baked, roasted, grilled or barbecued. If oil is needed it is as little as possible. Good quality stainless cookware will help with this. No deep fried food at all, and the only sautéing is usually done in a wok with very little oil. Keep your protein source low fat. No hamburgers, no bacon and certainly no fried foods of any kind.
Carbohydrates
Carbohydrates include all sugars, starches, grains, beans, fruit and vegetables. Some of the basic ideas of the Atkins’ diet are correct. Excess carbohydrates are more readily stored as body fat. If you eat more carbohydrates than the energy you require, you will put on body fat. So to lose body fat you must do two things. Eat carbohydrates that are not easily stored as body fat and exercise sufficiently to make the body use stored body fat as an energy source.
We encourage everyone to get all their carbohydrate needs primarily from fresh vegetables and fruit, preferably organic. With every meal Dr. Colgan has either a fresh salad or steamed vegetables along with some fresh fruit. He never eats starchy vegetables such as white potatoes. You can consume a large amount of fresh vegetables and never put on any body fat.
Dr. Colgan seldom eats bread, but when he does it is always wholegrain bread. The only cereal he eats is old-fashioned oats, never any of the popular boxed cereals. He never eats pasta of any kind. He will occasionally eat wild or brown rice, never white rice. He eats fresh unshelled nuts such as walnuts and enjoys organic pumpkin and sunflower seeds. These choices are high in essential fats.
The amount of and types of carbohydrate you eat are also determined by your lifestyle, age and exercise level. Endurance athletes require more carbohydrates than “couch potatoes” as their energy needs are much higher. So determine your carbohydrate needs for your own lifestyle and you will be able to enjoy that lovely pasta dinner on an evening out without putting on excess body fat.
As we get older and our insulin metabolism becomes less efficient we need to make sure that we choose carbohydrates that are low-glycemic. For anyone who is interested we can email you a copy of our low-glycemic chart that we use with our athletes.
Fats
A diet low in saturated fats is very important for overall health. A high saturated fat diet will cause cardiovascular disease. The Atkins’ diet does not stress the need for a low saturated fat diet. It does not differentiate between bad and good fats. I know many people who have been on the Atkins diet and have restricted their carbohydrate intake dramatically but think it fine to eat fatty bacon and hamburgers.
You must get your essential fats daily. We advise the use of organic flaxseed oil that you can use as a base for your salad dressings. For cooking when necessary use small quantities of organic cold pressed olive oil. Both these oils contain good essential fats.
This was something that Dr. Atkins did not understand. It was reported recently over the AP wire that Dr. Robert Atkins, who died recently, weighed 258 pounds at the time of his death. Before his death, he suffered a heart attack, congestive heart failure and hypertension. Not only was he not following his own advice to maintain a good weight and low body fat, but his idea of not worrying about saturated fat intake certainly did his health no good.
The above article is from the Colgan Institute News. Information contained in its newsletter was prepared from medical and scientific sources which are referenced and are believed to be accurate and reliable. The information should not be used to treat or to prevent any medical condition unless it is used with the full knowledge, compliance and agreement of your personal physician or other licensed health care professional. Readers are strongly advised to seek the advice of their personal health care professional(s) before proceeding with any changes in any health care program.
