Atkins diet: menu, pros and cons

Cardiologist Robert Atkins has developed an effective method for losing weight, which is also known as the Hollywood diet. It involves the rejection of carbohydrate foods, due to which the body begins to draw energy from its own fat deposits.

As a cardiologist, Dr. Atkins was well aware that lines of weight adversely affect the functioning of the heart and blood vessels. Moreover, it is obesity that is often the leading cause of terrible heart accidents.

Therefore, the doctor first decided to lose weight himself, and then published his own method. Medical knowledge allowed him to create an effective and safe system for weight loss, which has become widely known throughout the world.

The Atkins diet has become revolutionary for several reasons:

• The body, thanks to it, begins to work in a new way, completely restructuring its metabolic processes. This allows you to burn fat faster and more efficiently. During the digestion of food that the author of the diet proposes to eat, the body expends much more energy than for the digestion of ordinary dishes.

• Carbohydrates are sources for energy production by the human body. When this source dries up, the body begins to look for alternative reserves. They are their own body fat. This process is called ketosis.

• Brutal appetite during the diet disappears. After a person has eaten carbohydrates, he releases insulin into the blood. Also, this level quickly begins to decline, which provokes the appearance of hunger. The absence of fast carbohydrates in the menu guarantees the absence of spikes in insulin in the blood. This means that the feeling of hunger will not arise too sharply.

Atkins rules

For the Atkins diet to be effective, you should follow a few rules:

• Carbohydrates in the menu should be present in a minimum amount.

• Starving or overeating is unacceptable.

• Every day you need to drink at least 1,5 liters of clean water.

• Taking multivitamins is a prerequisite for dieting.

• Exercise can speed up the process of losing weight.

4 phrases of the Hollywood Atkins diet

Dr. Atkins himself insistently argued that his method of losing weight is in vain called a complete diet. After all, in the truest sense of the word, these are only the first two phases of the proposed cycle.

• Phase 1 – induction. At this time, there is an active blocking of metabolic processes in the body. During the first phase, you can lose about 7 kg of excess weight.

• Phase 2 – balance. Its goal is to achieve the desired weight.

• Phase 3 – exit from the diet.

• Phase 4 – maintaining results. A person can adhere to it throughout life. The main thing is not to gain weight again.

Phase 1 – Induction

The duration of the induction phase is 14 days. It is necessary to start the process of ketosis in the body. For carbohydrates coming from food, you need to monitor with particular care, not allowing a single “extra” carbohydrate. By 12-14 days of weight loss can equate to 5 kg. The daily norm of carbohydrates in the first phase is 20 g.

During the first phase, you can eat any meat, any fish and seafood. Sour-milk drinks, vegetables, legumes, seeds and nuts are limited in the menu.

The list of prohibited foods is much longer:

• Flour products.

• All cereals.

• Sugar and its substitutes.

• Sweet fruit juices.

• All sauces containing starch and sugar.

• Vegetables containing a lot of starch.

• Berries and fruit.

• Milk drinks with sugar.

• Alcoholic drinks and drinks with gases.

• Semi-finished products and products containing trans fats, preservatives and other harmful additives.

Phase 2 – ongoing weight loss

The duration of the second phase is determined on an individual basis. It is such a period of time that a person needs to bring his weight back to normal. This phase is considered the main one, it will be necessary to gradually increase the amount of carbohydrate food, gradually bringing it up to the daily norm. 5-10 g of carbohydrates should be added per week. The daily rate of carbohydrates is equal to 2-3 g per 1 kg of weight, provided that a person does not play sports. If physical training is present, then the amount of carbohydrates is increased to 3-4 g per day for every kilogram of weight.

Throughout the time it will be necessary to record body weight indicators. If, with the introduction of any product, the weight rises, then it is necessary to again reduce the amount of carbohydrates consumed per day. The transition to the third phase occurs when the weight is brought to the desired mark.

Food products remain in the second phase similar to the list from the third phase. In addition, nuts are introduced, which are sources of useful fatty acids. You can also diversify the menu with berries and fruits (raspberries, melons, strawberries, blueberries). Tomatoes and broccoli are added to the list of vegetables.

Phase 3 – transition to weight maintenance

The third phase is aimed at ensuring that a person creates for himself such a diet that will help him maintain his normal weight. If you abruptly switch to the usual diet, then the lost kilograms will quickly return back. There should be as much carbohydrate food on the menu as the body allows without gaining weight. This is an individual maximum. More than 10 g per week of carbohydrates should not be added. The third phase can last 1-3 months.

At this time, vegetables containing starch are allowed on the menu, namely: carrots, potatoes, beets, sweet potatoes. The list of fruits is also expanding, it will include apples, bananas, cherries, kiwis, mangoes, watermelons. In the third phase, cereals are introduced: barley, brown rice, oats. Nevertheless, the basis of the diet continues to be protein foods. The rules for compiling the menu do not change compared to the previous phases, but it is adapted for a longer period of time.

Phase 4 – Maintain Weight

The fourth phase of the diet will last for the rest of your life. At this time, a person knows how the body reacts to certain foods, understands how he needs to eat so as not to get better.

Menu for 14 days of the Atkins diet

This menu should be practiced during the induction phase. In the future, carbohydrate foods in the diet becomes more and more. Days can be alternated, adjusting to your meal schedule.

Atkins food pyramid

The bottom of the Atkins pyramid is made up of protein products. Therefore, every day you need to eat poultry or animal meat, fish, seafood. The next step of the pyramid is non-starchy vegetables. Preference is given to various varieties of cabbage, cucumbers, tomatoes, peppers, zucchini, lettuce, asparagus, carrots, eggplant.

The third step of the pyramid is represented by fruits and berries, among which are: pears, avocados, raspberries, blueberries, etc. If a person goes in for sports during a diet, then it is allowed to eat cherries and apples.

The fourth component of the pyramid is dairy products, vegetable oil, legumes and nuts. They can be eaten, but in limited quantities. Various vegetable oils, sour cream, blue cheese, goat cheese, parmesan, cheddar, feta, Swiss are allowed. cheese

The top of the pyramid is flour products. They can be eaten very rarely. We are talking about pasta made from durum wheat and bread made from whole grain flour. Banned sweet pastries, any products made from wheat flour, cereals.

Regardless of the stage of the diet, you can include herbs and seasonings in your diet, including: black pepper, cumin, thyme, curry, Chinese pepper and garlic.

Allowed and prohibited foods of the Atkins diet

Permitted Products:

Prohibited products:

With regard to prohibited foods, there are the following general recommendations:

• Do not eat foods containing sugar.

• Refuse should be from juices of industrial production, from carbonated drinks and sweet syrups.

• Under the ban all products made from white wheat flour, pasta, dumplings, cakes, dumplings, etc.

• You can not add sauces from the store to dishes, including soy sauce.

• Any alcohol during the diet is not allowed.

Foods that should not be eaten during the Atkins diet:

Atkins Diet Recipes

Julienne with mushrooms and tongue

Ingredients needed to prepare the dish:

• Boiled tongue – 0,35 kg.

• One head of onion.

• Two tablespoons of butter.

• 0,1 l of sour cream.

• 0,1 kg of cheese.

• Greens, pepper and salt to taste.

The tongue is boiled, cut into strips. Onions are fried in butter for no more than 2 minutes. The greens are cut, mixed with tongue and onions, salted, peppered, seasoned with sour cream. Spread the future julienne in baking dishes, sprinkle with grated cheese and put in the oven. The dish is cooked at 180 degrees for a quarter of an hour.

Omelette with green beans

Ingredients needed to prepare the dish:

• Half a glass of milk.

• Four eggs.

• Two tomatoes.

• Bulgarian pepper.

• 150 g of green beans.

• 3 tablespoons vegetable oil.

• Salt, pepper and herbs to taste.

The beans are cut into 2 parts, boiled in lightly salted water. Remove the skin from the tomatoes, cut into cubes. Bell peppers are peeled and cut into strips. Eggs are mixed with milk, herbs, pepper and salt. Introduce beans and tomatoes into this mixture. Peppers are fried in a frying pan on both sides, then the milk-egg mixture is poured in. Cook the omelet with the lid closed for 10 minutes.

Warm salad with shrimps

Ingredients needed to prepare the dish:

• 0,5 kg of peeled shrimp.

• Two tablespoons of butter.

• 4 tablespoons lemon juice.

• Two tomatoes.

• One avocado.

• Two tablespoons of olive oil.

• Two stalks of celery.

• One cucumber and one carrot.

• Salt.

Fried shrimp in oil, flavored with lemon juice. Tomatoes, avocados, boiled carrots and celery are cut, mixed with warm shrimps, seasoned with olive oil, salted and served.

Fish “In Egyptian”

Ingredients needed to prepare the dish:

• 1 kg of flounder.

• 0,2 kg of vegetable oil.

• 0,1 kg of peeled almonds.

• 50 g of raisins.

• 0,5 kg of tomatoes.

• Red ground pepper and salt.

The fish is rubbed with salt, pepper and fried in oil. Raisins and nuts are fried separately, then tomatoes are added to them and stewed until the sauce thickens. The finished fish is poured with tomato dressing and served at the table.

Chicken “Mexican”

Ingredients needed to prepare the dish:

• 0,3 kg chicken.

• 0,15 kg of smoked lard.

• 1 piece of banana.

• 25 g goose liver.

• Half of an onion.

• Xnumx champignons.

• 1/4 cup milk

• One egg.

• 2 tablespoons of butter.

• Parsley, ground black pepper and salt.

Fat is rendered from lard, on which onions, mushrooms and liver are fried, seasoned with spices. Eggs and the pulp of a long loaf soaked in milk are introduced into the finished mass. Everything is thoroughly mixed. Chicken is stuffed with minced meat, greased with oil and cooked in the oven for no more than 1 hour 10 minutes. As a side dish, you can use green peas or rice.

Pros and Cons of the Atkins Diet

Pros of the Atkins Diet:

• Weight comes off quickly.

• The diet is not hungry.

• Through diet, you can reduce cravings for sweets.

• Muscle mass on a diet does not burn out.

Cons of the Atkins Diet:

• There are not enough carbohydrates in the menu, but an excess of fats and proteins, which is unnatural for the human body.

• Diet can provoke the development of diabetes, cause the formation of kidney stones. There is a risk of developing pathologies of the heart, thyroid gland, bone tissue. Women may have trouble conceiving a child.

• During the diet, deterioration in well-being, the appearance of headaches, depression is possible.

• An unpleasant odor may come from the mouth.

Противопоказания

Contraindications to the Atkins diet:

• Pathology of the liver and urinary system.

• Pathology of the heart and blood vessels.

• Presence of kidney stones.

• Diseases of the digestive system.

• High levels of creatinine in the blood.

• Childbearing, breastfeeding, pregnancy planning stage.

• Diabetes. It is possible to follow the diet only under medical supervision.

• Age over 40 years (increased risk of complications).

• Gout.

• Pathology of the joints.

• Menopause.

• If a person plays sports like a professional, then a doctor’s consultation is required before starting to adhere to this diet.

Side effects

The minimum intake of carbohydrate food in the body is associated with the following complications:

• Deterioration in performance.

• The appearance of kidney stones.

• Deterioration of the brain.

• likelihood of developing gout.

• Increased risk of developing osteoporosis.

• Increased blood cholesterol levels.

• Increased risk of developing cancer.

• Increased risk of developing cardiovascular disease.

Tips

Tips for losing weight on the Atkins diet:

• It is necessary to control the chemical composition and amount of carbohydrates in food. Sometimes there can be a lot of them even in the most unexpected dishes.

• Side dishes that a person is used to eating every day should, if possible, be replaced with vegetables. It is better to give up potatoes and cereals altogether, eating vegetable salads along with meat.

• A table of the calorie content of products and the content of the main nutrients in them should always be directly accessible. You can print it out and take it with you to work. This will allow you to control the amount of carbohydrates eaten per day.

• The Atkins diet is designed to be followed for life.

• The Kremlin diet is the Russian analogue of the Atkins diet. However, it is not as elaborate, and its menu is less balanced. Therefore, preference should be given to the Atkins diet.

• During the diet, be sure to exercise.

F.A.Q.

• Can I drink coffee while on a diet? By itself, coffee does not interfere with the process of getting rid of excess weight. However, the caffeine contained in it can provoke a jump in insulin in the blood, which will lead to a decrease in glucose levels. During the Atkins diet, glucose levels are already at a minimum, and an even greater decrease in it can pose a threat to health. The likelihood of developing hypoglycemia increases. This is manifested by increased heart rate, tremor of the limbs, increased sweating, bouts of hunger, irritability. Therefore, coffee should be completely abandoned during the 1st phase of the diet. In the future, you can drink it, but in small portions.

• I eat less food, but the weight began to go away more slowly. What is the reason? When the body begins to receive fewer kilocalories from food, it slows down metabolic processes. Sometimes a seemingly paradoxical situation is observed on the Atkins diet – a person increases portions and begins to lose weight faster. Caloric content for women should be 2000 kcal per day, and for men – 2500 kcal per day. Although these indicators are purely individual.

• If you do not exceed the permissible level of carbohydrates per day, is it possible to eat sweets? You shouldn’t do it this way. Eating a small amount of sweets, a person does not exceed the permissible level of carbohydrates, but at the same time there is a sharp jump in the level of insulin in the blood. Therefore, it is best to refuse sweets on a diet.

• I have a breakdown, what should I do? The process of ketosis during a breakdown is disrupted. To return to the previous state, it is necessary to limit the daily level of carbohydrates to 20 g for several days. After 3-5 days, the process of losing weight will have to resume. The main thing is not to break again.

• Does the diet harm the kidneys? The load on the kidneys during the diet is increased, so it is contraindicated for people with diseases of these organs to adhere to it. If a person is absolutely healthy, then he has nothing to fear.

• Did Dr. Atkins himself die of heart disease? Dr. Atkins suffered from cardiomyopathy, which was triggered by an infectious disease. The disease has nothing to do with his diet. He died at the age of 72 from a head injury. The doctor received it when he fell on the floor in his own office.

Feedback and results

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Conclusion

The Atkins diet introduces the body into a state in which fat deposits begin to leave very quickly. However, a balanced menu cannot be called, and it also limits the intake of vitamins in the body. Therefore, you can stick to this diet only after consulting a nutritionist. It is possible that the doctor will advise a different method of dealing with excess weight.