Atkins diet is the most: efficient and dangerous. We lose an excess weight on an Akkins Akins Diet Complete Diet Complete Table

Atkins diet for 14 days - a diet that has a very diverse menu, developed by a professional doctor with many years of experience. It is also called the "protein" diet. This way of weight loss has a lot of positive feedback and extremely popular.
The same diet itself is well suited for absolutely all people, and is safe, unless of course neglect the rules and do not do everything in its own way.

A warning:

• Ultimately advise you to consult your doctor if you have chronic problems;
• Be prepared for irritability, inhibition and fatigue;
• Very rare, but a possible side effect of a diet is a dangerous state called ketoacidosis (when the body accumulates toxins from decomposed fats).

The essence of this diet is only in one postulate - minimize the amount of carbohydrates in the body. The main "fuel" for our body will be proteins. You have to abandon the flour, most croup, starch-and-containing products, sweets and glucose.
Feed mainly food consisting of pure proteins, or products with extremely small amounts of carbohydrates and fats. That is, in the diet of the main food there will be meat and fish. Therefore, the low-carbon diet of Atkins is a difficult test for the body.

The principle of work of the Atkins diet

The main source of energy for our body always remain carbohydrates. Their body uses first. In second place there are fats that we want to remove. It, as if, the reserve of the body in case of food shortage in the future. And the latter goes proteins. We rarely use them as energy, because There are always fats and carbohydrates. We delete carbohydrates and fats, moving exclusively to proteins. The body "burns" the reserves of carbohydrates and moves to fat. And then we will begin to lose weight.

From the menu you need to exclude such products as:

1. Confectionery and flour products. Everything.
2. Porridge and cereals.
3. Sweet vegetables (with glucose and starch), such as carrots, beets, corn, potatoes.
4. Butter.
5. Alcohol.
6. Nuts and seeds.
7. Fruits and berries.

And forget the fastest food and semi-finished products. Only natural foods cooked independently.

Contraindications

Atkins diet although it is safe, but still there is a certain group of people, which are contraindicated with such a diet.

• If you have chronic kidney diseases, or other problems with the urinary system, it is worth passing by this diet;
• With daily reinforced physical exertion (sports or professional), it is impossible to refuse food with carbohydrates;
• Heart disease and problems with the organization in the body. It is worth passing a doctor's advice.
• You can not resort to the diet of Dr. Atkins pregnant and nursing breasted women.

In any case, even if you feel well, we advise you to consult with a nutritionist.

Menu table for 14 days

Day diet	Menu
Day 1	Breakfast: Fried eggs and a small piece of bacon. Dinner: Kirefront baked in the oven. Afternoon person: Modest portion of salad from tomatoes and cucumbers with sour cream. Dinner: Braised eggplant with 150 gr. diet meat.
Day 2.	Breakfast: Ham and solid cheese. Dinner: Pumpkin soup without salt. Afternoon person: A glass of low-calorie kefir. Dinner: Grilled steak of salmon.
Day 3.	Breakfast: Cottage cheese and apple sour varieties. Dinner: Chicken ham for a couple. Afternoon person: Natural yogurt. Dinner: Fried fish.
Day 4.	Breakfast: Omelet with home ham. Dinner: Pork cutlets with ham. Afternoon person: Cheese and fruit tea (without sugar). Dinner: Fried zucchini with black bread and garlic.
Day 5.	Breakfast: Baked cheesecakes with sour cream sauce. Dinner: Grilled chicken with vegetable garnish. Afternoon person: 2 boiled eggs. Dinner: Baked pepper with meat.
Day 6.	Breakfast: The scrambled eggs with a bow, rhubarb and parsley. Dinner: Stew vegetables with diet meat. Afternoon person: Yoghurt with alive bacteria. Dinner: Steamed fish.
Day 7.	Breakfast: Fresh yogurt. Dinner: Ear with the addition of red fish. Afternoon person: Green tea and Russian cheese. Dinner: Chicken chicken with cottage cheese.
Day 8.	Breakfast: Curd casserole with sour cream. Dinner: Vegetable soup with meat. Afternoon person: 300 ml kefir. Dinner: Steamed fish.
Day 9.	Breakfast: Omelet from proteins with cheese. Dinner: Stewed cabbage with white meat. Afternoon person: Natural yogurt. Dinner: Fish mells.
Day 10.	Breakfast: Salad and tomatoes and cucumbers (can with low-fat sour cream). Dinner: Meat with mushrooms and cheese. Afternoon person: Green tea without sugar and cheese. Dinner: Vegetable casserole.
Day 11.	Breakfast: 2 boiled eggs with tomatoes and cucumbers. Dinner: Soup on chicken broth. Afternoon person: Natural yogurt. Dinner: Meat with cabbage.
Day 12.	Breakfast: Kefir with sweet-sweet apple. Dinner: Vegetables stewed with meat. Afternoon person: Failure cottage cheese with sour cream. Dinner: The mackerel in the oven stuffed with vegetables.
Day 13.	Breakfast: Soft cheese and protein fried eggs. Dinner: Pork chops (low-fat) and seasonal vegetables salad. Afternoon person: A glass of kefir. Dinner: Fish cooked with tomatoes and goat cheese.
Day 14.	Breakfast: Cottage cheese or cottage cheesecake with semolina cereals (it is better to cook in a slow cooker). Dinner: Vegetable soup with chicken or beef. Afternoon person: Home yogurt. Dinner: Stew fish with fresh vegetables (onions and tomatoes).

Atkins's diet, consisting of a menu for 7 and 14 days, according to the full table of products in our article, is an interesting and easy way to lose weight, subject to certain rules accessible to each person, regardless of its age and end targets.

It was tested by many people, including Hollywood stars and politicians. The attention of the well-known world nutritionists, among which critics were also found about the popularity of this method of weight loss.

What is the basic rules, minuses and pros, how to independently make a menu on 7 or 14 days oriented on the full table of Atkins diet, this and much more clarify professional nutritionists.

Who is such Dr. Atkins and why his diet is effective (justification of biochemical processes in the body)

Robert Atkins, a practicing cardiologist, studying biochemistry in the human body, drew attention to the fact that carbohydrates are always burned faster, thereby creating energy for development and movement.

But proteins and fats, in sufficient quantities entering by food, are cleaving slower and delayed, forming internal fat and adding unnecessary kilograms.

eating food-based more proteins, rather than carbohydrates that quickly burn, will be able to run work in the body to split these unnecessary deposits.

Based on this discovery, he concluded that the use of foods containing basically more proteins, rather than carbohydrates who quickly burn, will be able to run work in the body to split these unnecessary deposits, because energy for processing will not be used from carbohydrates, but from This stock.

This will begin the process of weight loss.

Atkins made up 2 diet options, gave a full table and menu for 7 and 14 days. It was for this period that, in his opinion, a biochemical reaction in the body and the burning of the calorie of the "stock" should begin.

To use this method of nutrition, he recommended both people with obese and ordinary citizens for its prevention. The gentle mode of this method is under the power of each, and the action based on the natural work of the body is safe and efficient.

Basic rules diet

The main and sole rule of the Atkins diet is the refusal of food consumption containing a large amount of carbohydrates.

That is why it is also called a "protein diet". To withstand it for the body is a difficult task, because without the receipt of external energy items, the self-processing and incineration of unnecessary deposits is launched, and this is a complex and sufficiently long process.

However, in contrast to others, the Atkins diet is considered lightweight, because protein products can always be used in any reasonable quantities.

Advantages and disadvantages of diet

The main advantages of the Atkins diet, compiled in the full table of the menu products by 7 or 14 days, is:

• Efficiency. The diet was tested on a large number of people around the world, including on its authors.
• The ability to independently control the process of weight loss. A person is able to lose weight on the desired number of kilograms and comply with the diet then the amount of time he needs.
• No feeling of hunger Due to always available protein food consumption.
• Recognized by many dots and nutritionists challenge Atkins diet For the body.

But she could not do without flaws.

Be careful! Atkins Diet, including the menu for 7 and 14 days can be dangerous for people with various chronic diseases predisposed to aggression, sharp mood change, protracted depression, as it can provoke such physical and psychological actions.

In some people, its long-term use can cause ketoacidosis. The accumulation of toxins in the body.

After examining the full table of the allowed products, it can be understood that the diet is not suitable for everyone, as it will have to abandon a large number of usual for many foods.

What results promises Dr. Atkins diet

Atkins diet, if you stick to the correctly compiled menu for 14 days (products are indicated in the full table) promises the launch of fat burning program from 7 to 14 days, achieving the desired result and the ability to lose weight, strictly without limiting yourself in the amount of food intake.

4 phases of the Hollywood Diet Atkins

Note! Atkins Diet represented by a specific menu for 7 and 14 days and containing the full product table consists of the following steps:

Stage number 1 (induction phase)

This stage is the most important and most strict in the entire diet. Its duration is declared Dr. Atkins in 7 days or 2 weeks, depending on individual characteristics. The main thing is a clear adherence to simple rules. So at the stage of induction, it is necessary to eat for no more than five times a day, reduce the diet of cheese, cottage cheese products, tomatoes, zucchini and grain.

To completely exclude any products containing sugar and starchAs in natural and processed form, as well as flour products.

For the whole day drinking about 2 liters. water and use no more than 10 g. pure carbohydratesFor their calculations, you can use tables that indicate the quantitative presence of carbohydrates in 100 gr. specific product.

In the diet of 1 atkins diet for 14 days of the phase, meat and seafood, eggs and fish in all embodiments are welcomed (see full table).

In the diet of this phase, meat and seafood, eggs and fish in all versions are welcome. It is also desirable to increase physical exertion to an acceptable level organism.

Depending on the initial weight and loads, the preliminary result of this phase is from 3 to 6 kg.

Step number 2 (phase of a stable weight loss)

The step is aimed at gradual weight loss. The main thing in this phase is the detection of the necessary body of carbohydrates. Increase their use Dr. Atkins recommends gradually by adding 5 g. Until the weight freeze at a certain mark. When the arrow on the scales no longer moves down, it is necessary to return to the initial diet of the 1st stage.

It was during this period that a person independently chooses the number of kilograms, from which he wants to get rid of the duration of the diet.

Step number 3 (stabilization phase)

The main result of this stage is the exact achievement of such a level when the weight arrow will confidently freeze in one place. After this event, follow the mortgaged diet must be 1 month, and then go to constant observanceAfter all, it is optimal for the body.

Step number 4 (Maintenance Phase)

This stage is also very important and the duration of it can, if a person is desired, continue all his life. When achieving the perfect weight, it is necessary to maintain it constantly and not to be seduced by a candy or cake, because increasing the rate of carbohydrates can be easily crossped all the results achieved.

And to start the discharge of such "lungs" kilograms will have to be from the 1st stage!

Permitted Products - List

The best and especially pleasant in the diet of Dr. Atkins is a list of permitted products, they include:

• all types of meat;
• sea and river fish;
• seafood;
• milk production products (cottage cheese, cheese, butter);
• vegetable oils;
• vegetables (eggplants, white, brussels, cauliflower, broccoli, tomatoes, cucumbers, greens);
• mushrooms;
• eggs;
• drinks (water, all kinds of wine).

Prohibited Products - List

To products that do not use and whose name must be forgotten:

• seafood (crab meat and sea cabbage);
• vegetables (peas, potatoes, beans);
• fruits (all containing a large dose of sugars, for example: apricots, pineapples, dates, persimmon, sweet apples, etc.);
• all cereals;
• all seeds;
• alcoholic beverages, except natural wine;
• all sweet.

Atkins diet menu for a week (7 days)

You can easily compile dishes for a week of diet, it is only necessary to clearly navigate in the full table compiled by Dr. Atkins and learn for the prohibited products. Otherwise, there are no restrictions.

In the morning the first day diet can with a smile there are eggs, closer to noon to eat fish, drink a glass of skimmed kefir at 4 o'clock and cook dinner from veal.

The second day can please a cottage cheese and green apple, turkey, yoghurt and boiled fish.

The doctor encourages both sea and river fish in all its modifications. So on the third day you can wrap pieces of fish fillet into cheese slices And, having embraced in a grain, fry. Interested in pumpkin soup, light salad with sour cream sauce, and in the evening, stuffed shrimps will delight.

4 day, almost the middle of the 7th Atkins Day diet, it can be noted by a lush omelet with cheese and tomatoes, ear, thin slices of apples, and soft veal for a couple.

In the morning of the 5th day you can cook cottage cheese, at noon, eat the mushrooms, at 16.00 to help myself of a banana.

And the marine language, cooked for the evening, will be the perfect end of the day.

The last 2 days diet are especially difficult both in physical and morally. And it is they who should become particularly attractive. Smoked meat pieces, beef, light vegetable salad and fried turkey, help with joy to survive 6 days.

At 7, you can make such a menu: fish pate with eggs, lamb with pistachio sauce, cucumber, boiled shrimp.

Atkins diet menu for 2 weeks (14 days)

The product table for the Atkins diet is also easily allowed to make a menu for 2 weeks.

So on the morning of the 1st day of the second week you can enjoy bacon and eggs, Lunch with chicken wings, the afternoon snack will decorate a salad with sour cream sauce, and the day will finish meat in the eggplant rolls.

For 2 days you can cook cut from cheese, habmis and cucumber slices, Pumpkin soup, at the afternoon snack to drink kefir, and dinner will appear with salmon on the grill.

3 day will give mixed with an apple cottage cheese, chicken breastcooked in a slow cooker, a skimmed version of yogurt, cambal under the bow.

The morning of the 4th day can begin with the preparation of eggs-pashotFor lunch you can eat soft meat cutlets, the cheese plate with tea will dilute the afternoon, and the zucchini with garlic sauce will complete the day.

As the basis of the first 7 days, you can take the above option, the other days can be diversified as follows.

Raise the mood in the morning of the 5th day helps cheese cakes with sour cream sauceFor lunch you can make a grill chicken, the eggs for afternoon and the Bulgarian pepper with mushrooms will complete the day.

6th day - fried eggs with green, vegetable assorted With stewed meat, natural yogurt, pumpkin porridge.

Conduct 7 day of the second week and note the end of the diet in 14 days you can pamper yourself, prepare the eggs shakshuka without sugar, fried ribs with a vegetable side dish, drinking a glass of skim kefir and writing a dinner from the seabed under the cheese mesh.

Atkinson Diet Table - Products and Carbohydrates

The complete table of the Dr. Atkins diet, on the basis of which the menu is compiled by 7 or 14 days, consists of a huge amount of products. Clearly calculating the content of fats, proteins and carbohydrates in each product, it described each useful, harmful and neutral product contributing to rapid slimming. You can get acquainted with the table by looking at the photo below:

Atkins diet (per 14 days menu) Table full of allowed products looks like this.

How to make a menu yourself, using atkins carbohydrate table

Looking at the Atkins table, it is easy to navigate in those products that the share of proteins and fats exceeds the content of carbohydrates. It is them that they should be prepared in various versions and boldly eat in food.

Eating products with carbohydrates can be raised in the second stage of the diet. Their content is also shown in the table. Fold the diverse menu will not be difficult. For example, you can take pork cutting with zero carbohydrate content, bake it with spices or fry in a small amount of olive oil.

Later you can add vegetables to it containing up to 5 g. Carbohydrates, for example: zucchini, cabbage, asparagus. From the methods of preparation, the most desirable is the cooking, frying, grill, quenching, steam processing in a slow cooker.

Recipes of popular dishes on diet

You can easily and quickly prepare dishes to comply with the Atkins diet using the following recipes:

The opinion of nutritionists about the Atkins diet

The inconsistency of the opinions of the leading nutritionals relative to the Atkins diet remains unchanged from the very beginning of its existence.

The positive effect of weight loss, a varied menu, availability - invariably cause a positive reaction, but excessive food use, where there is a large proportion of proteins, it makes concerns about the operation of the stomach, as well as for an adequate response to external stimuli.

Therefore, before proceeding to a diet according to the Dr. Atkins method, it is worth measuring their strength and test the body for the presence of diseases, endurance to this kind of nutrition restriction.

Contraindications and possible harm

It's important to know! Even with a clear run of the full table and the correctly composed menu for 14 days, the Atkins diet can adversely affect health. People who have the following states and diseases will have to abandon the Atkins method.

Contraindications are:

• breastfeeding and lactation period;
• diseases of the genitourinary system and kidneys;
• constant heavy loads on the body;
• heart disease;
• vascular disease, varicose veins, thrombosis, etc;
• violation of the endocrine system and metabolism.

Dr. Atkins Driver, designed and registered several years ago, really brings results.

How to quickly lose weight on the Atkins diet and the recipes of the menu for 14 days:

On the principles and permitted products on the Atkins diet:

Atkins diet, known as the "Hollywood diet" name - one of the most popular slimming techniques of recent decades. It is thanks to this diet in an excellent form today are many stars of American film and show business. But at the same time, Atkins's diet has repeatedly and fierce criticism - some nutritionists are confident that the secret of the defendance of Dr. Atkins Dr. Atkins lies in the system, which is potentially dangerous to human health ...

Atkins diet has a fundamental difference from most other protein diets. The bottom line is that the author of the technique insists on the exception of carbohydrates from the diet - you can use only protein food, even if it will be excessively fat.

Atkins diet: Belkova, and even too!

Indeed, formally the Atkins diet refers to the so-called - weight loss systems, the lion's share of the ration is made up.

However, at the same time, the Atkins diet can safely be called excessively protein and even-protein. Indeed, according to the main rule of the diet, all carbohydrates should be excluded from the diet for a while (which means "fruits, vegetables, leaf salads, cereals, and the like) should be excluded from the courtyard. Skin food remains in priority, and Olympic calm is manifested about fats - it is believed that if the fats will be used in the company with proteins with the complete absence of carbohydrates, they will not only harm the figure, but even accelerate the weight loss process.

It is the total carbohydrate deficiency that is considered the main distinguishing feature of the Atkins diet, the secret of its impressive results, and ... its main weak place.

We will talk about the risks for health by a little later, but for now we will tell you, from which stages are built by the diet of Atkins.

So, the main principle of the Atkins diet is almost a complete refusal of carbohydrates and in particular - from sugar (in any of his form). This reduces insulin production, which is known to play a major role in the formation and accumulation of fats in the body. At the same time, the splitting and absorption of protein food requires a lot of energy - which in the absence of carbohydrates the body is simply nowhere to take, as soon as there are already accumulated fatses.

Perhaps some time after the start of the Atkins diet, you have a few and subdet one of the protein menu - it is completely natural, the body will begin to desperately ask for carbohydrates, which means that there are still thoughts about the cabbage salad, stew from vegetables, apples and berries in your head .P. It is important to resist during this carbohydrate "starvation" - then each stage of the Atkins diet will be much easier than the previous one!

In general terms, the atkins diet scheme looks like this: the whole diet is divided into 4 stages. The first stage takes about two weeks, the duration of the second and third stages is calculated individually - depending on the dynamics of weight loss. The task of the second and third stages of the Atkins diet is to understand how much carbohydrates will be critical to weight relief. To do this, it is necessary to fix strictly and in detail, with what amount of carbohydrates begin to stabilize the weight, and with what is its first, even minor, increase.

The latter, the final stage is needed to secure the results obtained.

The first phase of Atkins diet

The first stage of the Atkins diet lasts 14 days, and is aimed at changes in chemical reactions in the body. During this period, the number of people used per day is reduced to 20 grams, which is extremely small, and as a rule, "gets" already from those protein products that constitute the diet of this stage.

Due to the lack of carbohydrates, with the normal process of human metabolism is replaced by. The process of ketosis leads to the fact that in the blood of a person is not enough glucose forms for. Since this reaction is broken, the exchange processes in the body are rebuilt, and for energy generation, the body begins to use fat cells accumulated earlier.

There is a first phase during the first phase - 4-5 times a day - but in small portions, and there should be no more than 4 hours between meals. Follow the diet is not necessary, but it is not necessary to specially overeat. The main thing in the Atkins diet so that the amount of carbohydrates consumed was not more than 20 grams per day.

A pleasant moment in the Atkins diet is the lack of feeling of hunger, because the protein food is absorbed by the body much slower than carbohydrate, therefore, the sense of saturation is preserved longer.

So, at the first stage, Atkins diet should be abandoned from bread and other flour products, from most croup, fruits and vegetables. Also, it is also impossible to eat nuts, seeds, dried fruits, honey and avoid drinks containing caffeine.

The second phase of Atkins diet

At the second stage, Atkins diet should gradually increase the amount of carbohydrate consumed by 5 g per week, as long as you still continue to lose weight. If you raised the amount of carbohydrates and noticed that your weight ceases to decline (and the desired result has not yet been reached), it means that the process of ketosis ceased and it is necessary to return to the first stage of the Atkins diet. Thus, you have determined the critical value of permissible per day of carbohydrates, above which it is impossible to increase them in food if you do not want to return the dropped kilograms.

For each value of the consumed carbohydrates per day will be individually. Some may have up to 100 grams of carbohydrates per day, while others - will begin to gain weight already when the level is exceeded in 30 grams. Therefore, carefully increasing the amount of carbohydrates, and carefully follow the change in weight, you will find your value. The duration of this phase of Dr. Atkins diet depends on how much time you spend to achieve the weight you need.

At the same time, it is necessary to maintain prudence and take into account that under carbohydrate products within the diet are not buns, burgers and caps with sweet soda, but above all - cereals, vegetables and fruits.

Moreover, cereals and fruits are desirable to use only in the first half of the day, whereas after 16:00 protein products must still be dominated in the diet.

Third stage of Atkins diet

So, now you increase the amount of carbohydrates by another 10 grams every week. Do it gradually, gradually adding carbohydrate products into the diet. The slower you will do it, it will come to a higher level of carbohydrates. Thus, you can further consume exactly such a number of carbohydrates and at the same time keep your weight on the level achieved.

According to the rules of the Atkins diet, when you add carbohydrate products, it is important to add no more than one meal. And, of course, it should not be "fast" carbohydrates. If you still scored an extra quill at this stage, contrary to all regulations, go back to the first stage.

On the Atkins diet, as soon as you begin to enter carbohydrates into the diet, it is necessary to very strictly track their quantity and its own weight. Ideal carbohydrates for this stage diet - sheet salads, non-private vegetables, as well as 1-2 fruit per day.

The final phase of Dr. Atkins Dr. Diet is designed to maintain the result of the longest time. After all, efforts will be in vain, if after a couple of months, the scared weight will return. You can increase carbohydrates, but watch the weight as soon as it starts to grow, the amount of carbohydrate food in the diet should be reduced again. This phase of the Atkins diet is designed to maintain constant weight. Therefore, carbohydrates in the diet should remain only useful. No sweets, roasted potatoes or chips. Exclude products from the diet, which adversely affect health.

In addition, it is necessary to understand that the uncontrolled consumption of fats is permissible only with the complete absence of carbohydrates in the diet. But as soon as you start entering carbohydrate products in the menu, the amount of fat consumed is necessary to reduce immediately.

Pros and cons of Dr. Atkins diet

Obviously, with such a radical approach to "violation" of metabolism, there are not only conditions for weight loss, but also certain risks for health. So:

Pluses of Dr. Atkins dietThe main plus of Atkins diet is that the weight loss process is gradually, allowing you to learn how to control the reduction and increase in weight through changes in the diet.

Another positive moment of the diet is the lack of a feeling of hunger. Well, isn't it a dream of any woman - lose weight, not starving? At the first stage, Atkins diet is exactly what happens. After all, protein products are very satisfying themselves, but they absorb quite slowly. However, this does not mean that with the exclusion of carbohydrates, proteins and fats can literally compose. Although! The bottom line is that the number of enzymes produced by the protein cleavage gastroof system is not enough - they are enough to digest not more than 40 g of protein in one meal. For clarity, 40 g of protein is a piece of chicken breast in half the palm.

And the trouble is not that the overeating of the protein will negatively affect weight loss (most likely - no), but in the fact that the intolerant protein food "will leave" from the stomach in the intestine, where it provokes the processes of rotting and fermentation - an obvious minus for health as a whole.

In order not to turn the obvious plus the Atkins diet into the annoying minus, make sure that in one meal to eat no more than 40 g of protein.

Also, the advantages of the Atkins diet include the fact that even with a large weight drop, the skin and muscles remain in the maximum tone and look more or less touched. As is known, protein is a building material for muscles, and if your daily diet is saturated with proteins, you lose weight precisely by reducing the proportion of subcutaneous fat, and not at the atrophy of the muscles.

Minuses of Dr. Atkins dietToday there are many discussions about the minuses and risks of Dr. Atkins diet. Some doctors speak of a dangerous dehydration of the body, which may arise against the background of carbohydrate deficit. As a result, such internal organs as kidneys and liver are under threat.

On any protein diet it is extremely important to observe the water regime, drinking a large amount of non-carbonated water per day. Water not only protects from dehydration, but also accelerates the metabolism, contributing to weight loss.

Other experts point to the fact that the complete absence in the diet of carbohydrates and sugar can lead to a decrease in cerebral activity - after all, the only food for could glucose is.

In addition, Atkins diet (especially the abuse of its first stage) can provoke serious constipation and other problems with digestion organs. Since carbohydrates are excluded from the menu - the fiber shortage is also formed. While it is "replies" for the intestinal peristalsis and the withdrawal of toxins. In part, this deficiency of the diet can be leveled by daily use of a small amount of bran.

Daily use of a small amount of bran will help with any diet, and not only with protein. On the diet of Atkins, the bran will significantly reduce the risk of constipation and improve the intestinal peristalsis.

Another unpleasant moment under compliance with the Atkins diet can be a deficiency of calcium in the body, and, as a result, the emergence of such a disease as osteoporosis. It is easy to solve this problem at the expense of calcium-containing drugs. In addition, on the Atkins diet, it is necessary to monitor the level of cholesterol in the blood, the increase of which poorly affects the work of the heart and blood vessels. The fact is that often protein products contain a large amount of saturated fats, which increase the level of "bad" cholesterol.

Approximate Atkins diet menu: one day at the first stage

• First breakfast: protein omelet (without yolks) with ham, tea or coffee without sugar (you can add milk).
• Second breakfast: dismountain yogurt (or cottage cheese) without fillers or 1 portion of a sports protein cocktail.
• Lunch: Veal meat or beef, or chicken breasts baked in the oven; Instead of sauces, you can use natural mustard or low-fat soft curd.
• Afternoon person: dish of fish or seafood; Do not forget about the portion of bran.
• Dinner: Fish, chicken or meat for a couple, kefir 0% fatty; either 1 portion of protein isolate (protein cocktail, almost completely purified from carbohydrates).

The menu for the second and third phase is based on the same products (rich in protein), only carbohydrate food is gradually added - due to inclusion in the diet of leafy salads, light vegetables (non-historical), fruits and berries.

Atkins diet, like most protein diets, is very effective. However, it is necessary to use it, as they say, with a cold head - as a diet has a lot of "pitfalls" and health hazards. And if a prudent approach to weight loss will reline the frantic desire to get rid of the extra kilo "here and now" - the Atkins diet will surely serve you in the matter of weight loss.

The diet of the cardiologist Robert Atkins is known, as well as the Hollywood power system. This is a low-carbon technique that appeared in the twentieth century. The essence of the diet is to limit the carbohydrates and providing the body with energy due to accumulated fats, and not glucose.

A nutritionist Robert Atkins folded the method of four phases:

• the first phase - induction;
• the second phase is a weight loss;
• the third phase is preparation for preservation of constant weight;
• the fourth phase is to maintain weight.

Phase I.

The first phase is referred to as induction and is setting the desired metabolism. This phase launches the process. ketoza - The process of fat burning.

According to this most strict phase, which can last from 2 weeks, you need to consume no more than 20 g of carbohydrates. This rule, within the framework of this period, should not be violated at no reason, otherwise the efforts will be vain.

How does the first phase work? The first days the body is doing stocks glycogen which are stored in muscle tissue, it stops the release into blood by reducing the level of glucose. For 3-4 days, the body switches from burning carbohydrates to burning fats: he needs to take from somewhere? That is how it starts ketosis .

During the first phase, a week later, you can already mention some weight loss: the body got rid of the excess fluid, the swelling was gone. Do not worry that this is the end result. Next, the fat burden process will occur even more intensively.

In general, the duration of induction directly depends on your well-being, excerpts and the results achieved for these 2 weeks. Remember that for the entire first phase, you must lose at least 1 kg of weight, and the results must be tangible and visible. If the results do not suit you, and the patience allows, then "induction" can be extended to 4-6 weeks.

Most often, the induction menu quickly comes, and losing weights switched to phase II.

Phase II.

While in the second phase, your body continues to reduce weight and volumes due to the same burning of the fatty layer, which produces energy.

This is the main phase that can continue from 3-5 weeks to several years. And it is here that you need to carefully trace your personal norm of carbohydrates per day at which you will still lose weight. Remember that the norm of carbohydrates for each person is individual, and it is possible to find the optimal number only by the experiment.

Start searching for carbohydrates from an induction minimum, which is 20 g per day. Further, very smoothly, 3-5 g, increase the amount of carbohydrate-containing products, watching their body and weight loss. The braking of the weight loss rate indicates that you are about the best amount of carbohydrates. Thus, supporting the resulting amount of carbohydrates per day, you can lose weight with a comfortable way and with a variety of menu for a very long time.

It is very important during all phases not to forget about one of the most powerful ways to increase the speed of the metabolic process - about physical exertion. Moreover, with a low-carbon diet, they are the same main component as counting and limiting carbohydrates in nutrition.

The second phase can continue until you reset 3-6 kg to your acceptable or ideal weight.

When this line is conquered, you should go to the third phase of the Atkins diet.

Phase III

The third phase is a transition from active weight loss to preservation of weight. Here you have already coped, and very successfully, with a large volume of excess fat and approached your ideal weight. Now you are actively engaged in sports, feed on the right and healthy food, and your figure is the subject of your pride.

The entire third phase is aimed at choosing such a system of nutrition, such a number of carbohydrates and physical activity that will be required to maintain the results achieved the rest of life. And it is important to remember that, when returning to conventional nutrition, a complete large amount of carbohydrates, the weight will quickly return, possibly in the increase in size. That is why the third phase is important: it is necessary to decide how and what you will have to enjoy life and your body.

Most often, this stage lasts from 1 to 3 months. Here you increase the amount of carbohydrate consumption gradually, by 5-7 g per week, while strictly following the condition of the body and figures on the scales. In addition, you can include in the menu of each week some new product that you did not allow yourself before. It is for this period that experiments with sugar, sweets, other beloved hazards come. That is, if when used once a week, the weight does not change 30 g of chocolate, does not jump, then it is possible to enter into your diet. Preceded, it is not worth overdoing.

Phase IV.

When you reach the fourth phase of the Diet Robert Atkins, such a nutrition will no longer deliver difficulties, but only pleasure. Here you can already confidently note what has achieved your own perfect weight, and the low-carbu-water menu has long become a habit. But here you should not relax! It is necessary to keep track of your weight and the amount of carbohydrate food. This phase is permanent, one can say, for life, in order not to gain weight again. Here you feed on the basis of the amount of carbohydrates per day, which was determined at the third phase of the diet.

New revolutionary diet Dr. Atkins

A book that put the basis of this technique and with which the diet has become known to the whole world. In it, the doctor gathered the results of his many years of experience and work on. We advise you to read this book during a diet, since it is most detailed by all the advantages and benefits of the diet, the biochemical processes that occur in the human body are explained when changing food. Also, work contains many delicious low-carb recipes.

The book "New Revolutionary Diet of Dr. Atkins"

Thus, the method of Robert Atkins is a carefully thought-out and popular way to lose weight, perfectly suitable for adult people suffering from overweight. In addition, research has proven that the low-carb diet is mandatory at. This method of nutrition significantly reduces the amount and severity of epileptic seizures.

In addition, for the treatment of children's obesity, it is also suitable. The method of application of a low carbon diet for children is: you need to smoothly reduce the amount of carbohydrates in the Child menu to an acceptable amount in which it will lose weight, avoiding the first phase of induction.

Atkins diet allowed products

Phase I.

• any fish (white, red, river, sea);
• any bird (turkey, goose, duck, chicken, chicken meat);
• any seafood (shrimp, sea cocktail, mussels, oysters, crabs);
• any meat (lamb, pork, veal, beef);
• chicken eggs, ostrich, quail in any form;
• any cheeses (Russian, Gouda, Feta, Parmesan, Mozarella).

Salad vegetables are somewhat limited in the first phase: they can eat no more than 3 times a day, a portion of about 100 g. It is desirable that these are green vegetables: salad, cress, cucumbers, peppers, parsley, beet green, spinach, Brussels Cabbage, dill, onions, sorrel, asparagus.

In addition, you can gradually add mushrooms and radishes, eggplants. You can decorate and give the taste with dishes with various seasonings, such as black and red pepper, basil, rosemary, garlic. You can refuel salads with vegetable oils (grape bone oil, olive, sunflower), herbs, lemon juice and balsamic vinegar.

Phase II.

The list of allowed and recommended products in the second phase remains a similar list of the first phase. In addition, it is possible to start limitedly to enter nuts (walnut, roasted peanuts, almonds, cashews, useful for a person with their polyunsaturated fats and acids. A little later in small quantities you can use berries and fruits (melon, blueberries, raspberry, strawberry). From vegetables, you can add broccoli and tomatoes to your diet.

It is more correct not to eat the whole rate of carbohydrate products for one meal, but to distribute it for all your day.

Phase III

For the third phase, it is already possible to begin to introduce limited some starchy vegetables: a batt, carrots, potatoes, beets. Also, finally, you can eat in minimal quantities of favorite and popular fruits: apples, bananas, mango, watermelon, cherry and kiwi. In addition, now you can saturate and with the participation of the croup: brown rice, oats, barley.

But, it should be remembered that you must carefully control the amount of carbohydrates per day, and the main resource, of course, is obliged to draw up protein products from the first phase.

The menu and the list of resolved products of the fourth phase is similar to the third with the amendment that the diet should be adapted to a very long period.

Permitted products

Below is a complete carbohydrate table, fats and proteins that you need to follow when drawing up your menu. It must be kept with you, especially in the first phases of the diet to navigate in the permitted and prohibited products and do not eat what can harm the diet. For convenience, the table is divided into three sections: allowed, limited and prohibited products.

Table of permitted products

	Proteins, G.	Fats, G.	Carbohydrates, G.	Calories, Kcal
Vegetables and greens
eggplant	1,2	0,1	4,5	24
zucchini	0,6	0,3	4,6	24
cabbage	1,2	0,2	2,0	16
cucumbers	0,8	0,1	2,8	15
radish	1,2	0,1	3,4	19
arugula	2,6	0,7	2,1	25
iceberg lettuce	0,9	0,1	1,8	14
celery	0,9	0,1	2,1	12
tomatoes	0,6	0,2	4,2	20
spinach	2,9	0,3	2,0	22
sorrel	1,5	0,3	2,9	19
Mushrooms
fresh champignons	4,3	1,0	1,0	27
Cheeses and cottage cheese
adygei cheese	18,5	14,0	0,0	240
cheese brie	21,0	23,0	0,0	291
camembert cheese	21,0	23,0	0,0	291
mozzarella cheese	18,0	24,0	0,0	240
cottage cheese 0% (low fat)	16,5	0,0	1,3	71
cottage cheese 5%	17,2	5,0	1,8	121
cottage cheese 9% (bold)	16,7	9,0	2,0	159
Meat products
pork	16,0	21,6	0,0	259
pork clipping	19,4	7,1	0,0	142
beef	18,9	19,4	0,0	187
beef Language	13,6	12,1	0,0	163
veal	19,7	1,2	0,0	90
mutton	15,6	16,3	0,0	209
rabbit	21,0	8,0	0,0	156
hamon	34,8	16,1	1,3	241
Bird
hen	16,0	14,0	0,0	190
turkey	19,2	0,7	0,0	84
Eggs
omelet	9,6	15,4	1,9	184
Fish and seafood
barabulka (Sultanka)	19,4	3,8	0,0	117
pink salmon	20,5	6,5	0,0	142
dorado	18,0	3,0	0,0	96
carp	16,0	5,3	0,0	112
sprat	17,1	7,6	0,0	137
shrimp	22,0	1,0	0,0	97
mintay	15,9	0,9	0,0	72
mackerel	18,0	13,2	0,0	191
zander	19,2	0,7	-	84
Non-alcoholic beverages
green tea	0,0	0,0	0,0	-
Juices and compotes
compote from dried fruit without sugar	0,8	0,0	14,2	60

Atkins diet, partially limited or prohibited products

Starting to adhere to a similar low-carbid diet, it should be remembered that this technique is difficult to compose and carefully developed. Therefore, it should be very strictly followed by a list of limited and prohibited products, consulating them reasonably and in small quantities.

• sugar (grazing, chocolate, confectionery);
• packaged beverages (juices, frost, compotes), soda, syrups;
• bakery products, jar, cookies, pasta, dumplings, dumplings, cakes - all that is cooked from white wheat flour;
• various purchased sauces, soy sauce;
• fruits standing with great caution;
• alcoholic beverages.

Below is a table of products that need to be limited with this diet.

Table of prohibited products

	Proteins, G.	Fats, G.	Carbohydrates, G.	Calories, Kcal
Vegetables and greens
broccoli	3,0	0,4	5,2	28
potatoes	2,0	0,4	18,1	80
corn	3,5	2,8	15,6	101
green onion	1,3	0,0	4,6	19
carrot	1,3	0,1	6,9	32
pepper Salad	1,3	0,0	5,3	27
parsley	3,7	0,4	7,6	47
beet	1,5	0,1	8,8	40
dill	2,5	0,5	6,3	38
green beans	2,0	0,2	3,6	24
Fruits
oranges	0,9	0,2	8,1	36
watermelon	0,6	0,1	5,8	25
bananas	1,5	0,2	21,8	95
garnet	0,9	0,0	13,9	52
grapefruit	0,7	0,2	6,5	29
melon	0,6	0,3	7,4	33
kiwi	1,0	0,6	10,3	48
lemons	0,9	0,1	3,0	16
mandarins	0,8	0,2	7,5	33
pomel	0,6	0,2	6,7	32
apples	0,4	0,4	9,8	47
Yagoda
grapes	0,6	0,2	16,8	65
strawberry	0,8	0,4	7,5	41
Nuts and dried fruits
peanut	26,3	45,2	9,9	551
walnuts	15,2	65,2	7,0	654
cashew	25,7	54,1	13,2	643
pumpkin seeds	24,5	45,8	4,7	556
phenic	2,5	0,5	69,2	274
pistachii	20,0	50,0	7,0	556
Cruises and porridge
buckwheat porridge	4,5	2,3	25,0	132
oatmeal	3,2	4,1	14,2	102
wheat groats	11,5	1,3	62,0	316
rice white	6,7	0,7	78,9	344
Bakery products
wheat bread	8,1	1,0	48,8	242
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
adzhika	1,0	3,7	5,8	59
mayonnaise	2,4	67,0	3,9	627
honey	0,8	0,0	81,5	329
Milk products
milk 1%	3,3	1,0	4,8	41
milk 2.5%	2,8	2,5	4,7	52
kefir 1%	2,8	1,0	4,0	40
sour cream 10% (low-fat)	3,0	10,0	2,9	115
sour cream 20% (medium fat)	2,8	20,0	3,2	206
Cheeses and cottage cheese
parmesan cheese	33,0	28,0	0,0	392
ricotta cheese	11,0	13,0	3,0	174
Fish and seafood
red caviar	32,0	15,0	0,0	263
mussels	9,1	1,5	0,0	50
sea cabbage	0,8	5,1	0,0	49
Alcoholic beverages
beer	0,3	0,0	4,6	42
champagne	0,2	0,0	5,0	88
Non-alcoholic beverages
cola	0,0	0,0	10,4	42
fan	0,0	0,0	11,7	48
Juices and compotes
tomato juice	1,1	0,2	3,8	21
* Data indicated on 100 g of product

Atkins diet menu

Due to the fact that the Akinson's protein diet does not limit the amount of allowed products, the weight and volume of portions in the menu for each day is not registered. This does not concern limited products - their weight and volume should be observed as recommended in the menu.

Below is an atkins diet menu for 14 days.

The first day

Second day

Third day

Day four

Fifth day

Day of the Six

Seventh day

Day eighth

Ninth day

Day tenth

Eleventh day

Day twelve

Thirteenth day

Fourteenth day

This menu for 14 days is designed for use during the induction phase. With the following phases, the number of carbohydrate-containing products in the diet should increase step by step, introducing 5-10 g of carbohydrates per week. This atkins diet menu does not require a clear observance of every day, they can be rearranged and changed.

Recipes for Atkins diet

Casserole with beef language

You will need:

• 400 g of boiled beef language;
• 200 g champignons;
• 5-6 tablespoons sour cream;
• 1 bulb;
• 150 g of solid cheese;
• bunch of greenery;
• spices to taste.

Boiled beef tongue Cut straw. Onions and mushrooms do and fry. Connect with the tongue, add the chopped greens, sour cream and put into the form for baking. Sprinkle with grated cheese and bake at 180 degrees 25 minutes.

Rich eggs

You will need:

• 4 chicken eggs;
• 1 tomato;
• 3 Brassell cabbage bosses;
• half of the reptile onion;
• 100 g of the string beans;
• 1 Salad pepper;
• 3 sausages;
• bunch of greenery;
• spices to taste
• 100 g of solid cheese.

Fry all vegetables with sausages in creamy oil. Break into a seasurated mixture of eggs, sprinkle with grated cheese and bring to readiness on slow fire. Before serving, sprinkle with fresh greens.

When breaking

With a similar diet, rarely, but breakdowns. Despite the fact that it is possible to undermine the abundance of permitted products, sometimes rooted food habits are not released, and people are eaten by carbohydrate food: it is sweets, and fast food, and semi-finished products. These products provoke a sharp sugar jump in the body, and the main diet process - ketosis Complete. In order for after breaking again to start this process that needs to lose weight, it is necessary to eat for 4-5 days according to the first phase of the diet - induction. It is very important in such a situation again not to break, watch this! And later, this time is very smoothly starting to increase the amount of carbohydrates per day, 3-5 g.

If you were broken at the very beginning of the diet, in the induction phase, which continues from 2 to 6 weeks, the principle of action will be the same, only you need to not increase the number of carbohydrates, but bring this phase to the end and achieve your ideal weight.

Contraindications

Low-carbid diet Dr. Robert Atkins should be avoided by people who have kidney disease. Those who have heart disease, chronic diseases, can use a diet, be sure to consult with the attending physician.

During pregnancy and lactation

When and low-carb diet can assign an exclusively attending physician, avoiding the first phase of the diet.

Advantages and disadvantages of a low-carb diet

Dignity

disadvantages

Robert Atkins diet is incredibly effective and, while, easy to perform. The list of allowed products is very extensive, and the menu is built from all favorite meat dishes. The diet does not limit the use of permitted products, so the feeling of hunger will never overtake you. The diet is a model of healthy and proper nutrition, which means you will not only gradually lose weight, but also give our health to normal.

Some experts consider such a nutrition system not fully balanced, so it is recommended to take vitamin complexes. With such a diet, it is necessary to constantly, sometimes throughout life, control the amount of carbohydrates. Sometimes it scares and people choose simpler weight loss methods.

• Be sure to follow the composition and carbohydrate products! Often a large amount of carbohydrates can be hidden in unexpected food.
• Replace the usual high carbonic samples (cereals, potatoes) allowed by vegetable side dishes, which contain a smaller carbohydrate content. And in general, from the side dish and can be refused, adding vegetable salad to the main dish.
• Always keep the table of carbohydrate indicators in products: in a handbag, on the desktop, in the kitchen. Remember that you always need to control the amount of carbohydrates!
• Atkins's diet is a lifestyle, so tune in to long-term compliance with such nutrition.
• In Russia, the Atkins diet has an analogue that is built on the same principle of cutting carbohydrates is. It is less balanced and not so carefully thought out. Therefore, if you are standing before choosing which system to stick, choose Robert Atkins and its technique, which is supported by various recommendations for weight loss, a lot of recipes and many positive feedback.
• Sport here is required! Good physical exertion and clear observance of nutritional rules in Atkins guarantees you the perfect body.

Atkins diet: reviews and results

The principle of low-carb food originated in the middle of the twentieth century, but only at the beginning of the XXI he was investigated. Reviews about the Atkins diet, compiled on the basis of thorough research, showed that the system is effective for weight loss and weight control. Among other things, the Association of US Family Doctors recognized the diet with an effective weight loss means. Despite this, doctors insist on the fact that the advantage of proteins in the diet can adversely affect the work of the heart and kidneys. Feedback from the loudests themselves also differ: Most suggests that the technique perfectly helps to cope with overweight, but there are those who reject a similar weight loss method.

• « ... When my girlfriend told that there is such an Atkins diet for 14 days and you can say goodbye to her hateful weight during this time, I did not believe. She told in detail that there were 4 phases of diet, but the first most effective. The menu is very simple: you eat only protein and very rarely vegetables. Fruits, cereals, sweets and other joys exclude. And I tried! Frankly, I did not suspect that the diet could be so easy. In addition, I dropped 5 kg. I wanted to lose weight further. Slightly searching for the origins of this technique, I found the book of Dr. Atkins. With her, I discovered a new food style for myself, at which you can not hungry and lose weight and look great. So, I smoothly switched to the second phase of the diet, and now I am in the third. At 48 years old give me no more than 30 years. I think this is the best characteristic of this diet!»;
• « ... I started to sit on the Akinson diet, six months in the amount adhered to this method. That's what I noticed. When only proteins and 20 g of carbohydrates per day, weight went away. But when it started to add carbohydrates, at least 5 grams, I started to gain weight again. Perhaps, of course, that my norm is no more than 20 g of carbohydrates per day, but for me it is too strict. Moreover, well-being with such a limitation was not quite satisfactory. That is why I decided to throw a low cargo diet»;
• « ... After I gave birth to a child, at 22, with a height of 172 cm weighed 84 kg. Purely accidentally hit the official website of Atkins diet. I liked the technique. There is also a forum where people exchange tips and support and recipes of dietary low-carb dishes. Of course, such a thoughtful diet inspires confidence. By the way about nutrition: both her husband and a child felt such dishes. Without restrictions, of course, allowing yourself a little more. Yes, what can happen about me when a month later, with a strict observance of the diet, I dropped 6 kg! It was not particularly enough for physical exertion of time, but I was limited to walks with a child twice a day. Now, a year later, my weight is holding on an ideal mark of 69 kg. The child has already grown, and I can give more time to spend sport, the cubes of the press and the muscles themselves are already visible. Well, for her husband, I became even more beautiful - it costs my efforts. Therefore, I advise such a diet to everyone who encountered a problem of excess weight!».

Price diet

A fragmentation method of slimming Robert Atkins is based on the use of conventional protein products, the search and purchase of which will not be difficult at any time of the year in the nearest grocery store. A significant part of such a weight loss method is built meat and fish products that make up the main costs.

In addition, the diet prescribes the daily use of vegetables, cheese, cottage cheese, eggs. Later, fruits, nuts, croup. On average, at the initial stage of the diet per week, your costs will be about 2500-4,000 rubles. Further, in the following diet phases, the cost of weekly nutrition will be about 2700-4500 rubles.