Atkins Diet

The Atkins diet is the basis of our popular “Kremlin diet”. Her concept is to reduce carbohydrate intake to 20 grams per day, which forces the body to work differently. Carbohydrates are a universal source of energy. When they cease to come from food, the body begins to use reserve resources in the form of fat stores. As a result of the breakdown of fat, a large number of ketone bodies are formed, which is why this state is called ketosis.

The diet consists of 4 stages:

• induction (introductory);
• main (weight loss);
• transitional – consolidation of results;
• supporting.

The duration of the induction phase is 14 days, during which the body gets used to a new way of eating.

Pros of the Atkins diet

The Atkins diet is quite popular and has many followers around the world. It is important to note all its pros and cons, because in order to comply with all diets, it is important not to harm the body.

The benefits of the diet include:

• accessibility and simplicity of the diet;
• the ability to maintain muscle mass due to a sufficient amount of protein;
• gradual weight loss;
• lack of hunger due to the abundant protein menu;
• prevention of diabetes and cardiovascular diseases;
• regulation of insulin levels in the blood by reducing carbohydrate intake.

Cons of the Atkins diet

• increased risk of kidney stones;
• increased load on the kidneys;
• possible development of beriberi;
• the risk of developing ketoacidosis;
• decrease in brain activity, deterioration in concentration, memory;
• long duration of the diet;
• a large number of contraindications.

Menu for 14 days for the Atkins diet

Day 1

Breakfast: 3-egg omelette, salmon, green tea without sugar

Lunch: boiled beef or chicken breast

Snack: seafood or fish

Dinner: steamed salmon. Low-fat kefir or yogurt

Day 2

Breakfast: scrambled eggs with green onions

Lunch: two sausages with green salad

Snack: vegetables

Dinner: steamed chicken fillet and spinach

Day 3

Breakfast: omelet from 2 eggs with herbs and ham. Decaffeinated and sugar free coffee

Lunch: soup puree with pumpkin. boiled beef

Snack: slice of hard cheese

Dinner: shrimp with green lettuce. A glass of low-fat kefir

Day 4

Breakfast: low-fat cottage cheese pancakes

Lunch: steamed lean fish fillet. Vegetable salad – tomato, cucumber, lettuce

Snack: green tea, tomato

Dinner: fried chicken without skin. Broccoli

Day 5

Breakfast: scrambled eggs with proteins, ham and cheese, herbal mood

Lunch: chicken fillet baked with cheese and tomato. Green lettuce and cucumber

Snack: yogurt without sugar and fruit fillers or low-fat kefir

Dinner: Caesar salad”

Day 6

Breakfast: omelet with ham. Rosehip infusion

Lunch: pork cutlets and fresh vegetables

Snack: hard low-fat cheese and green tea

Dinner: stewed zucchini with vegetables

Day 7

Breakfast: yogurt without additives and sugar

Lunch: ear with red fish

Snack: tea and hard cheese

Dinner: chicken chops. Cottage cheese

Day 8

Breakfast: cucumbers and tomatoes. Boiled eggs (2 pcs)

Lunch: chicken bouillon. Mix of vegetables

Afternoon snack: yogurt

Dinner: boiled meat with cabbage

Day 9

Breakfast: ham. Kefir

Lunch: vegetable stew with meat

Snack: cottage cheese with sour cream. unsweetened tea

Dinner: mackerel stuffed with vegetables, baked in the oven

Day 10

Breakfast: cottage cheese casserole

Lunch: soup with vegetables and meat (beef or pork)

Snack: natural yogurt

Dinner: stewed fish. Vegetables, onions, tomatoes, cucumbers

Day 11

Breakfast: egg white omelet. Soft cheese

Lunch: pork cutlets. seasonal vegetables

Snack: yogurt without additives

Dinner: fish with cheese and tomatoes

Day 12

Breakfast: cucumbers and tomatoes with sour cream

Lunch: meat baked with mushrooms and cheese in the oven

Snack: cheese, green tea

Dinner: vegetable casserole

Day 13

Breakfast: scrambled eggs with greens

Lunch: grilled vegetable side dish and chicken meat

Snack: hard-boiled eggs 2 pcs.

Dinner: pork chops with spices

Day 14

Breakfast: roll with smoked salmon and cheese

Lunch: green salad with egg and mayonnaise.

Snack: low fat yogurt

Dinner: ribs, green vegetables

The results

The Atkins diet refers to long-term nutritional concepts that shape eating habits. The results of the diet may not appear immediately, but usually remain for a long time. Before the start of the diet and during its observance, it is necessary to do tests in order to identify contraindications in time, and also to prevent the development of complications.

Tests to be done before starting the diet:

• Ultrasound of internal organs;
• blood, urine and stool tests;
• ECG;
• measure blood pressure.

With the restriction of carbohydrates in the body, ketosis develops, in which ketone bodies are found in the urine. However, their increased content is a dangerous signal that indicates a violation of metabolic processes in the body. Ketones are rather aggressive compounds. They can damage the cells of the liver and brain, as well as the kidneys. Therefore, it is important to check the level of ketone bodies in the urine.

Contraindications to the Atkins diet include:

• pregnancy and lactation;
• cardiovascular diseases;
• diseases of the liver, kidneys and urinary system;
• elderly and children’s age;
• gout;
• diseases of the digestive system;
• vegetarianism;
• dysbiosis
• chronic pancreatitis;
• irritable bowel syndrome

Dietitian Reviews

The Atkins diet is a protein diet, which involves the inclusion in the diet of dishes from protein products (meat, fish, eggs, dairy products). Carbohydrate intake is reduced to a minimum and is 20 g. This diet requires the exclusion of all carbohydrates from the diet. It is dangerous that the breakdown products of proteins can accumulate in the body in the form of uric acid salts. Salts can settle in the kidneys, joints and cause pain. Therefore, the diet is strictly contraindicated for people with kidney and liver diseases.