The menu and principles of the revolutionary diet of Robert Atkins
Background of the development of a diet that received the name of its developer by the name of Atkins, the following: a fairly well-known cardiologist Robert Atkins suffered from obesity.
Being a doctor who treats heart disease, he knew perfectly well how superfluous kilograms affect the activity of the cardiac system, and most cardiac problems arise precisely for this reason.
In addition, patients tend to trust the doctor more, who gives them a personal example.
It is for this reason that the doctor decided to lose weight himself first. Being a doctor, he was able to develop an effective diet that allows you to reduce the weight of obese people without mocking your body.
The diet was in demand, and Dr. Atkins gained fame.
Diet, developed by Atkins, is classified as a protein. The essence of it in limiting the intake of carbohydrate food.
As the body begins to feel a lack of carbohydrates, then the process of searching for an alternative "fuel" is activated. Such fuel becomes glucose.
It is she who works as an active fat burner.
The diet of this type is effective, weight reduction will begin necessarily. But there are no ideal diets at all.
Restricting the body to something (in this case, carbohydrates) – this is generally a dangerous process, so always have to observe the measure.
- the duration of the diet should not be more than two weeks in the first stage;
- It is necessary to listen attentively to a condition of the organism in order to avoid harming.
The essence of the new revolutionary low-carb diet for weight loss
Atkins diet is a method of metabolism reorganization in such a way that fats become the main source of energy. At the same time, the amount of glucose in the blood stabilizes, which eliminates the addiction to eating sweets and dependence on food.
The essence of the diet is a low-carb diet. Products are selected so that their use provides the processes of processing fat.
Carbohydrates, as a source of energy, the body receives very little, or does not receive at all.
It should be noted that adherence to this diet contributes to cleansing toxins, helps maintain normal sugar levels, helps overcome the depressed state, makes the head clear and improves clarity of thinking.
The Atkins diet consists of four phases, which are called phases.
The first phase: the strictest period of diet. The power mode, which sets the first phase, must be maintained for two weeks.
This time is enough for the body to start the process of ketosis or active burning of fat. Physicians call this diet ketogenic.
In the process of ketosis fat cells produce energy, and the blood does not contain excess glucose, thereby regulating the level of insulin.
The first phase must be observed:
- rules of the drinking regime – eight glasses of water during the day:
- Carbohydrates should be limited to twenty grams per day;
- if constipation starts and the intestinal peristalsis does not work well, it is necessary to stimulate its work by adding fiber to the diet;
- break between meals do not do more than six hours;
- eat in small portions and do not overeat.
Weight loss in the first phase ranges from two to five kilograms.
The second phase: at this stage, systematic weight loss is carried out. This period is important in the process of weight loss.
During this period, you need to listen carefully to your body and monitor diet and weight. Well, if losing weight will record.
It should be noted that any process of weight loss should be recorded in a kind of diary. It will be convenient to control your diet, the amount of food you take and record the weighing results.
During the second phase, a wide field for experimentation opens up. The daily intake of carbohydrates for each person is set individually.
The diet should be balanced so that the arrow of the weights during the daily control weighing fixes the decline. The amount of carbohydrates should not be less than twenty grams per day, but exceeding one hundred and fifty grams is also not recommended.
And with a stable drop in weight, you can gradually introduce carbohydrates into the diet.
If the increase in the amount of carbohydrates decreases weight loss, then:
- you can return to the first phase menu;
- you can increase physical activity.
During the third phase of Atkins increase the intake of carbohydrate food. Each week, you can add ten grams.
Such a slow increase will allow the body to learn how to spend the added energy, thus not allowing fat to be stored.
Atkins introduced the rule of adding a carbohydrate product. You should eat only one simple carbohydrate every week.
At the last stage of the diet, which is called the fourth phase, the results achieved are consolidated.
The achieved weight should not only be maintained, but also preserved. In the case of even a slight increase in weight, it is necessary to reduce the intake of carbohydrate food.
How to do it? Refuse from any one carbohydrate in the diet.
And one more advice from Atkins, which should be noted: try to seem from those products that are unambiguously harmful to the body. For example, replace the fried potatoes with baked potatoes, stew vegetables, instead of a large amount of salt add greens and spices.
Permitted and Prohibited Products
Consider what products you can use. It is permissible to eat any type of meat.
In some diets of a similar type, they negatively treat pork, duck meat and mutton, considering them to be fat. The Atkins diet allows the consumption of meat of these species, along with traditional veal and chicken and turkey meat.
It is allowed to eat different eggs, preferably in the form of omelettes. The only condition is to not use starch or flour for making omelettes.
A fish is acceptable, even slightly salted.
Cheese is required to control the carbohydrate content. They can not be more than six grams per hundred grams of the product.
Suitable vegetable oil, sour cream and even butter, as well as sauces, designed specifically for this diet.
Vegetables are also allowed. You can safely enjoy cucumbers and tomatoes, zucchini and greens for salads.
After the first phase, which is the most rigid, you can add to the fruit and fruits such as apples (not sweet), grapefruit.
Currently in the departments of dietary nutrition you can find products that are specially created for the followers of the diet of Dr. Robert Atkins.
As you can see, the list of products is quite large. But, nevertheless, restrictions still exist.
You can not eat those foods where there is sugar. I will have to give up baking, various kinds of yogurt, pasta and cereals, potatoes and alcohol, sweet fruits and carbohydrates containing vegetables, such as carrots, beets.
And, of course, no one canceled sports. Because physical exertion is the most important thing that a person who is trying to lose weight should do.
On the protein diet of Dr. Atkins will also tell a video.
The menu of the protein diet of Dr. Robert Atkins for phases
The task is to start the process of using fats as a fuel.
The basis of the menu at this stage are the following products:
- from seafood it is possible to use oysters, crabs, lobster and shrimp;
- The fish assortment allows salmon, trout, flounder and sardine;
Gradual weight loss in the 2 phase
Add the following to the grocery set:
- freshly made homemade cheese;
- cream of large fat content;
- raspberry or melon;
- juice from tomatoes.
About drugs for weight loss can be found on our website.
About the vegetarian diet for weight loss in the article. Types of diet, menus for a week.
About the milk diet here.
We stabilize the results in the third phase
Products that can be added to the third phase:
- pine nuts or walnuts;
- you can eat pumpkin seeds
- carrot and beets;
- legumes are permissible;
- you can have a little sweet fruit;
- can be added to the diet of Fig.
In the fourth phase, all the allowed products are eaten.
An approximate menu from Dr. Atkins (a variant of a protein diet with proteins of animal origin)
- Breakfast: omelette, cooked in butter with greenery, black coffee, in which you can add a sweetener.
- Snack: meat cutting, including carbonates, rolls of poultry, meat puffs, ham. Cheese and slightly salted fish.
- Lunch: boiled meat, vegetable green salads.
- Dinner: Boiled meat or fish with a salad of greens or vegetables.
Another version of the menu from Dr. Atkins (an alternative is proteins of plant origin)
- Breakfast: from one hundred to two hundred grams of tofu, soy milk and spinach are driven in with a blender and a scrambled omelet is cooked.
- Snack: green bean beans are mixed with tofu paste (can be replaced with soy yogurt). In the second stage in the dish you can add a slightly raw carrot, grated on a fine grater.
- Lunch: To boiled soy or lentils, a green vegetable salad is prepared for garnishing.
- Dinner: add to the tofu stewed broccoli (you can take any other cabbage and add a vegetable salad dressed with soy sauce.
For this menu, you need to prepare for a day two liters of clean drinking water.
It is important to know that a protein diet can negatively affect the functioning of the kidneys. A sign of malfunctioning of this body may be the appearance of edema.
If the losing weight has found even small edema, then do not postpone the visit to the doctor.
So, having got acquainted with the diet, which was developed and justified by Dr. Robert Atkins, let's sum up:
- a fairly fast process of achieving results and a variant of "quiet" weight loss without starvation;
- kidneys may be malfunctioning;
- the possibility of a problem in the work of the intestines (constipation);
- the possibility of a sharp drop in blood sugar;
- decrease in cravings for sweets, due to the normalization of weight and obtaining a visual effect of weight loss (psychological factor).
Warning: with uncontrolled cessation of diet in accordance with the rules of this diet, you can gain more weight than before.
In some countries (for example, the USA) there are products for those who lose weight in Atkins. In time, such specialized products can be found in Russia
Another important point is the regular passage of urine and blood tests.
Therefore, before you begin the procedure for weight loss with this diet – consult your doctor or a dietitian for advice.
Withstood the so-called first phase. For two weeks of nutrition according to the diet, the weight decreased by 4 kg. During this time, I was so tired of checking the table that I just abandoned it and started eating as usual. Almost three months passed after my experiment. I was pleasantly surprised that the previous weight has not returned yet.
One of the best options for fast weight loss with subsequent long-term retention results can be learned from the video.
The usual keto diet, which was not invented by Atkins, he just betrayed her for his. I do not recommend this diet to those who have problems with the endocrine system, and mental work. The main thing in this diet is not to eat carbohydrates not more than 20 grams per day, and then it should be a gluten, so you will enter ketosis. In a state of ketosis when the body can not take carbon, namely glucose, for nutrition, it will begin to burn the liver, and you lose weight. But in the first week you will be very tight thinking, ate talking, ate in the hall, it must be endured.
A good drug, most importantly – do not overdo it with a dosage, which seems to have been a couple of times.
Hey. I even did not know that there are such drugs for slimming, and it's very good to make them in syrups, pills, tablets.
And women also 3-4 times a week doing exercises?
Exercise for stretching is only for those who are professionally engaged in their body for example bodybuilders.