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The aim: Weight loss and heart health.
The claim: You'll drop about 8 pounds per month, and see improvements in your blood pressure, cholesterol and triglycerides, a fatty substance that in excess has been linked to heart disease.
The theory: Low carbs can lower the risk of death from heart disease and almost all other medical causes when the diet substitutes high-protein plants for fatty, cholesterol-loaded meat, and piles on fruits and vegetables. Nutritional scientist David Jenkins at Canada's University of Toronto popularized this twist on Atkins a couple of years ago.
Eco-Atkins Diet ranked #22 in Best Diets Overall. 40 diets were evaluated with input from a panel of health experts. See how we rank diets here.
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Eco-Atkins calls for 31 percent of daily calories to come from plant proteins, 43 percent from plant fats and 26 percent from carbs. Beyond that there are no strict rules, and you can adapt it to fit your needs; most followers eliminate all animal sources but others incorporate fish, lean white meat and occasional dairy products.
Protein needs focus on beans – white, black, pinto or garbanzo. Other good sources include nuts, high-protein vegetables like Brussels sprouts, and grains like couscous and pearl barley. An ounce of almonds provides 6 grams of protein – more than 10 percent of a 150-pound person's daily protein needs. A small portion of cooked broccoli – half a cup – offers 2 grams.
You'll also swap unhealthy for healthy fats. Saturated and trans fats – think butter, whole milk, fatty cuts of beef and hydrogenated vegetable oils – can be harmful. Omega-3 fatty acids, nut butters, seeds, avocados and olives are heart-healthier options. Vegetable oils such as canola oil, flaxseed oil and walnut oil are also beneficial. They can be used for cooking, as salad dressings, or toppings. Canola oil, for instance, is mild and bland, so it won't interfere with the flavors of your main ingredients.
The final step is choosing carbs wisely. You have more leeway than you would on the traditional Atkins diet – 26 percent of calories come from carbs versus as low as 10 percent on Atkins. Starchy options like white bread, rice, potatoes and baked goods top the Eco-Atkins "don't-eat" list, while fruit, vegetables, whole-grain cereal, whole-wheat bread and oats are recommended.
It's moderately expensive. Fruits, vegetables and soy products – which should be filling your cart if you're doing it right – are generally more expensive than heavily processed foods, such as white bread, sugary cereals and sweets.
Eco-Atkins does appear to be an effective way to drop pounds.
Depends on how long you can do without meat and "bad" carbs like white bread, potatoes and baked goods. Diets that severely limit entire food groups for months and years tend to have lower success rates than less-restrictive diets do.
Convenience: The Eco-Atkins diet takes some work and creativity. It's up to you to plan meals around plant protein rather than animal protein. Few resources are available to guide you, which can make compliance more difficult.
Recipes: A Google search yields hundreds of Eco-Atkins recipes, ranging from chickpea soup to creamy vegetable and cashew curry to walnut bean burgers (sans the bun).
Eating out: Doable, but options may be limited. Garden vegetable soup and steamed veggies make good appetizers. Entree salads are your best bet, but don't forget to hold the bacon bits, croutons and cheese. For dessert, go with fresh fruit.
Alcohol: No guidelines are provided. However, beer and wine contain carbs, and all alcoholic beverages add calories. Since alcohol can also raise triglycerides, most experts say moderation is key; stick to two drinks a day for men and one for women.
Timesavers: None.
Extras: None. Eco-Atkins doesn't have an online presence, and no guidebooks are available.
Fullness: Nutrition experts emphasize the importance of satiety, the satisfied feeling that you've had enough. Hunger shouldn't be a problem on Eco-Atkins. Beans and other legumes, veggies and whole grains – all emphasized on the diet – are thought to take longer to digest, keeping you feeling fuller for longer. In the Archives of Internal Medicine study mentioned in the above weight loss and heart sections, participants were asked how satisfying their meals were. Eco-Atkins dieters rated their program nearly twice as high as those in the high-carb group. You're also free to choose how many calories you want to eat.
Taste: You're preparing the food – if it doesn't taste good, you know who to blame. Try reinventing your favorites: Go for black-bean instead of steak burritos, or if chicken stir-fry is your thing, use tofu instead of poultry. And consider replacing turkey meatballs or the meat in spaghetti sauce with white beans.
Although it outperformed traditional Atkins, the experts felt Eco-Atkins is too fat-heavy and carb-light. Still, dieters needn't worry about malnourishment or overly rapid weight loss. Its score is middle-of-the-road.
Eco-Atkins is only an eating pattern. But that doesn't mean you shouldn't exercise. Being physically active lowers your risk of heart disease and diabetes, helps keep weight off and increases your energy level. Most experts suggest at least 30 minutes of moderate-intensity exercise – such as brisk walking – most or all days of the week.
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