- First phase
- The second phase of the Atkins diet
- Diet benefits
- Diet disadvantages
- Dr. Atkins Protein Diet - Video
The Atkins diet, which came to our country from the West, is based on limiting the amount of carbohydrates. Its main difference from other diets is the ability to take into account the individual characteristics of the body . At its core, this program combines a diet and a nutrition system (the first is applied once, the second helps to keep weight within certain limits).
Atkins diet is successfully used in our country and abroad. It is especially popular among Russian celebrities and politicians. It should be noted that the same principle is used in the Kremlin diet.
Dr. Atkins himself is categorically against taking all kinds of medicines during the first fourteen days of the diet. For this reason, you must consult your doctor before using this program. It should also be noted that the restriction of carbohydrates leads to a decrease in blood sugar.
In addition, during pregnancy, such a diet is contraindicated, since it can have a negative effect on the health of the child. For the same reason, it can not be used during breastfeeding. With renal failure, this diet is also contraindicated.
- 1 first phase
- 1.1 Approved Products
- 1.2 Prohibited Products
- 1.3 Limited Products
- 2 The second phase of the Atkins diet
- 3 Benefits of a Diet
- 4 Disadvantages of a diet
- 5 Dr. Atkins Protein Diet - Video
Atkins diet includes two phases, the duration of the first is 14 days. During this period, the body receives a minimum of carbohydrates, which allows you to even out the caloric balance due to the expenditure of accumulated body fat as a “fuel”. Thus, the maximum possible weight loss is achieved.
After a two-week program, restrictions on the calorie content of products are removed, and control is carried out only on the amount of carbohydrates. The limit value can be determined only taking into account the characteristics of your body. This is the whole complexity of the diet - you must constantly monitor your weight and adjust the carbohydrate balance for almost the rest of your life.
During the first phase, the maximum daily intake of carbohydrates is 20 grams. For most people, the value of this parameter is on average about 40 grams. Excess is fraught with obesity, because at the same time incoming fats and carbohydrates are not absorbed in the body equally. So, carbohydrates as a “fuel” are consumed to obtain the energy necessary for a person to function normally, and excess fat is stored “in reserve”.
Despite the fact that 20 grams seems an awesome figure, it is quite possible to achieve this level. This amount of carbohydrates is contained in 1.5 tablespoons of sugar (for example, in tea), in a bun. Therefore, you must immediately forget about snacks and fast food. To prevent such impulses, you just need to follow the compiled list, which includes products that are allowed to be consumed in any quantity and at any time. But this does not mean that there should not be a measure - no excesses, food should be taken only when a steady feeling of hunger appears. It's better to forget about chips and other snacks right away.
The above products include:
- river / sea fish;
- all kinds of seafood (except for oysters, their quantity is limited, so the recipe should be calculated beforehand);
- bird, including game;
- chicken / quail eggs (any cooking method);
- hard cheese (some hard cheeses are limited, so the recipe is calculated in advance);
- various vegetables;
- fresh mushrooms.
The following rule should also be observed: do not consume the daily intake of carbohydrates along with proteins and fats at the same time (interval - 2 hours). Proteins and fats can be combined with each other.
Products whose use is strictly prohibited:
- any alcohol-containing drinks;
- artificial fats;
- starchy vegetables (corn, potatoes - preliminary calculation of the recipe);
- confectionery and bakery products.
These are products whose quantity is limited, but not completely prohibited:
- sour cream.
As for liquids, it is allowed to drink plain, mineral water, as well as coffee, tea and any drinks that do not contain carbohydrates.
The second phase of the Atkins diet
This phase is simpler than the first, because the body is accustomed to limitations, and the metabolism has reoriented to the consumption of accumulated fats. The permissible rate of carbohydrates per day is doubled - up to 40 grams (but this is an approximate indicator, the rate should be determined taking into account the characteristics of the body).
At this stage, it is necessary to strictly control the weight, since the consumption of body fat will be slower. After the optimal weight for a losing weight person is achieved, carbohydrate products should be gradually added to the diet until the weight starts to increase again - this is how the individual carbohydrate level is determined. Then just go to this level to gain weight, and vice versa.
In the future, some excesses will probably be allowed, but gaining a little extra weight can be quickly eliminated by reducing the rate of carbohydrates consumed to the level of the first phase.
The main advantage of this nutrition program is its simplicity and relatively easy application - the restrictions are not too severe. As for the list of prohibited foods, it practically does not differ from the similar list in other diets.
Also an obvious advantage is the high efficiency Atkins diet. The only requirement is to strictly follow the recommendations and follow simple rules. And although weight is reduced slowly, it is of high quality and for a long time.
Normalization of nutrition and metabolism is another plus of the diet. In addition, meals are not limited by any time or quantity limits.
This diet cannot be called balanced, although in this matter it is several times superior to other programs. It is possible that there will be a need to take additional vitamin and mineral complexes.
Also, the disadvantages of the diet include its duration - lifelong control of carbohydrate balance. In addition, you must pre-calculate recipes on the tables.
Dr. Atkins Protein Diet - Video