Doctor Atkins Diet – the most popular diet in America from the end of the 20 century to the present day. The first book of Dr. Atkins, published in 1992, sold 10 million copies and helped thousands of Americans change their lives for the better. Before the appearance of the theory of Dr. Atkins, there was an opinion that the main danger for both health and figure is in fats. Refusal of chops and cheese in 1970-x said that a person follows the trends of dietetics and cares about health. Ironically, the place of fats was not taken by vegetables and fruits, but by refined foods based on flour and sugar (complex carbohydrates). Healthy food was then considered bread, pasta, a variety of muesli and cereal. This state of affairs soon led to the fact that Americans became the most "complete" nation, also suffering from diabetes and cardiovascular diseases. The development of Dr. Atkins proved to be very useful. This is not only a diet designed to quickly get rid of excess weight, but a whole system of balanced nutrition, following which you can improve the overall tone and get rid of many diseases.
The essence of the Atkins diet is the rejection of certain types of carbohydrates. The lack of carbohydrates leads to the fact that the body has to use fat reserves as a "fuel". It should be noted that the Atkins diet does not require a complete rejection of carbohydrates, as this would mean the rejection of many minerals and vitamins, because in all fruits and vegetables carbohydrates are present. The Atkins diet is distinguished by the fact that it does not provide calorie counting and does not require "victims", allowing you to eat delicious and varied food. All that is necessary for success is to understand the basic principles of digestion and to learn how to provide the body with exactly what it needs.
What is the danger of carbohydrates? When ingested, they can be used immediately as a fuel, stored in the form of glycogen in the liver and muscles, and if these resources are exhausted, "extra" carbohydrates form fatty tissue. In addition, with the use of products containing sugar, white flour and other concentrated carbohydrates, blood sugar levels increase, which stimulates the production of insulin (the hormone controlling sugar), and the sugar level drastically decreases, causing a feeling of fatigue, headache and other unpleasant symptoms . Regular blood sugar jumps sooner or later lead to diabetes and obesity, and the constant excess of insulin produced by the body turns into fatigue and depression. With hyperinsulinism (an excess of insulin), glucose can not be used as an energy source, but immediately turns into fat, while the body requires more carbohydrates, since its needs are not met. There is a paradoxical situation – depletion of body tissues with severe obesity! In addition, insulin detains salt and liquid in the body, exacerbating the problem of obesity and exposing the heart and blood vessels to high loads.
The situation is complicated by the fact that it is to sweet and flour foods that many form attachment, from which it is difficult to get rid of. Man, as a biological species, is uncommonly food, consisting mainly of carbohydrates. Our ancestors for thousands of years, they ate animal proteins, fats and a variety of plant foods. Carbohydrates (honey, sweet fruits) were a rare and valuable treat. The increase in the share of carbohydrates in the human diet occurred quite late, with the transition to agriculture. Now, when there is no shortage of carbohydrates, our instincts and taste preferences formed over the centuries play a cruel joke with us. On this irrational aspiration to sweet (and also to fat and salty) the industry of fast food – the main threat to human health is based.
Not all carbohydrates Dr. Atkins considers dangerous, but only those that our body converts into glucose. In addition, there are indigestible carbohydrates (fiber). Fiber is remarkable in that it not only does not raise the blood sugar level, but also slows its flow into the blood, preventing the production of "excess" insulin. In addition, the fiber regulates the work of the intestines, binds cholesterol and removes it from the body along with toxins. Fiber is found in all sorts of plant foods: fruits, vegetables, nuts, seeds, cereals. Sweet fruits and berries could raise the level of sugar in the blood, if not contained in them fiber. Juices that do not contain fiber can not therefore be considered a useful product. If your diet is usually low in fiber, increase its amount gradually, drink enough water.
To get the most benefit from plant products, eat sweet fruits, vegetables and berries little by little during the day. Vegetables with a high content of carbohydrates (potatoes, zucchini) combine with proteins and fats to reduce the amount of sugar entering the blood. Do not cook vegetables until softened, but leave them a little crispy or eat raw (except for tomatoes, which become more useful when the walls of their cells are destroyed).
Dangerous, according to the Atkins system, only those carbohydrates that rapidly increase the blood sugar level, that is, have a high glycemic index, are considered. Choosing products with a low glycemic index (brown rice, buckwheat, oatmeal, apples, pears, cherries, peaches, plums, all kinds of cabbage, lettuce, onions, asparagus, beans, peas, lentils, nuts), you can avoid sudden jumps of blood sugar and avoid the problems associated with them. A high glycemic index has sweet pastries, white bread, ground rice, pineapples, cheese, carrots. The situation with macaroni is interesting. With prolonged cooking, their index is quite high, but if you cook them al dente, that is, a bit damp inside, their glycemic index will drop almost two times because long chains of starch molecules do not have time to turn around and are not absorbed by the body.
As the experience of numerous followers of Dr. Atkins shows, it is possible to give up sweets and baking, if you can eat as an alternative, anything from fruit salads to pork chops. The Atkins diet does not provide for calorie reduction, on the contrary, the caloric content of foods can be increased by fat, but in spite of this, continue to lose weight. The problem of all diets that limit caloric content is that the body goes into an economic regime and begins to make reserves at every opportunity, so after an unbalanced diet it's so easy to gain weight again. Atkins diet is completely eliminates, so you can refuse it at any time, without fear of gaining weight again.
If you decide to change your life with the Atkins diet, note that this diet is not intended for people with kidney disease, pregnant and lactating women.
Before you start the Atkins diet, you should stop using sleeping pills, laxatives, syrups and candies for cough and other over-the-counter medicines, as many of them contain sugar or other sweeteners.
What are the main requirements of the Atkins diet? Dr. Atkins developed detailed recommendations for each of the 4 stages of the diet. Within the framework of this article, we can only outline them in general terms.
Introductory part of the Atkins diet provides for switching the body from the usual carbohydrates to fats. All sweets (including sugar-free chewing gum, diet drinks), flour products, cereals, cereals and muesli, potatoes, nuts, seeds, beans, beans, sweet fruits and berries are completely excluded. The first 2 days of carbohydrate nutrition can cause weakness and a strong sense of hunger, but within a week Dr. Atkins promises to get rid of unpleasant symptoms, and together with them will leave and dependence on sweets. Since the body needs fiber, vitamins and minerals, and they can only come with carbohydrates, you can consume greens and vegetables that contain a minimum amount of carbohydrates. Note that carbohydrates can be "hidden" in sauces in the form of flour, starch and sugar; in fried meat, fish in the form of flour breading; in fish sticks, minced meat and cutlets of factory production in the form of white bread; in ketchup and mayonnaise in the form of sugar. Without restriction, you can eat meat, fish, eggs, butter and vegetable oil, any spices. In minimum quantities you can eat hard cheeses, sesame, tomatoes, avocados – they contain a small amount of carbohydrates. Cottage cheese and sweet cheeses are excluded completely. Margarine is also unacceptable, but not because of carbohydrates, but because of hydrogenated fats. Avoid dietary products, since they are intended for a low-calorie diet and contain sweeteners.
The introductory part of the Atkins diet lasts about 2 weeks. You can complete it before, as soon as you feel liberation from attachment to sweetness; If this does not happen – will have to continue. The predilection for sweets or other foods containing concentrated carbohydrates indicates metabolic disturbances. It is enough to break the vicious circle (for example, to refuse "comforting" food), and the metabolism will recover. During the first stage, many lose 2-4 kilograms of excess weight, but do not flatter themselves – this is mostly water. Loss of fat tissue will begin during the next stage.
The stage of getting rid of excess weight slightly weakens the requirements for nutrition, leaving unchanged the basic principle – the minimum content of carbohydrates. At this stage, you decide which carbohydrates you can eat without harming the figure and health, while earlier, before the diet, the choice often depended on the sweet tooth. In the second stage of the Atkins diet, you should increase the consumption of plant foods: fruits, vegetables, berries. Empty calories, as before, are excluded, but sometimes you can pamper yourself with chocolate, wine and macaroni in small quantities.
Stage of preparation for a new food model sets goals: to choose an individual menu and learn to eat without external restrictions. To do this, gradually add to your diet previously prohibited foods and watch for weight and health. If the weight continues to fall or stays at the same level for 2 weeks, this product suits you, you can try the following. After some time you will form an optimal diet for yourself. This stage imperceptibly passes into the final stage.
The final stage of the Atkins diet does not imply a loss of weight. Its goal is to maintain the ideal weight and health for the rest of your life. The diet gradually turns into a way of life in which it is simply impossible to gain excess weight, because in the previous stages you have successfully overcome the craving for sweets and have learned what and in what quantities your body needs. All that is required of you after the Atkins diet is to use the knowledge gained. To borrow. It is necessary to feel that you are freed from attachment to sweetness; if stickH. greens and vegetables
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