Atkins diet is the most: efficient and dangerous. Atkins diet: Basic principles and menu for every day Atkins recipes

To lose weight, a person should stimulate the body to restore and start working through consumption of fats, while maintaining a constant level of glucose in the blood. At the same time weakens the thrust to sweet, and the girl quickly loses extra kg. Such a method is already designed and called name Atkins diet. The new slimming scheme implies compliance with the low-calorie diet, from which almost all products containing carbohydrates are excluded. Power is based on protein use. Atkins's diet helps to eliminate toxins from the body and eliminates excess weight.

To lose weight, the girl should eat in accordance with the table of permitted and prohibited products. Atkins's diet excludes all food from the diet, the content of carbohydrates in which exceeds 9. If there is strictly follow the power scheme, the girl will be able to lose up to 2-3 kg weekly. Atkins method does not force to starve. A woman will be able to eat delicious products throughout the loss of excess weight. With strict compliance with the scheme, the rate of deliverance from unnecessary kg will not slow down. About the list of products that are allowed and prohibited by the use of the daily menu and nuances of using the Atkins method will be talked further.

Experts compare the Atkins method with the Duucan power system. Both methods involve refusal of oily food and its replacement of low-calorie products. The body that lost a permanent source of energy begins to spend the accumulated stocks.

Note! Atkins method is directed to the restructuring of metabolism so that the body is used to using fats for daily energy generation. If the girl will strictly perform all the nuances of the way, she can not worry about the excess weight will come back.

Atkins diet normalizes blood glucose levels and eliminates a person from food dependencies. The use of the scheme reduces the craving for sweet, which prevents the re-set of lost kg.

In addition to lowering excess weight, after the Atkins diet, there are a number of other positive effects:

• using fat, the body removes toxins, which contributes to improving human health,
• according to Dr. Atkins, the use of the scheme prevents the occurrence of harsh blood glucose jumps,
• atkins diet reduces fatigue and prevents headaches appearing,
• the scheme is able to prevent depression,
• the method eliminates the articular and muscle pain.

A revolutionary diet developed by a cardiologist is not suitable for everyone. If a girl is waiting for a child or has kidney problems, it is better to refuse to apply.

Phase number 1

The diet is schematically divided into 4 parts, which differ significantly among themselves. The size of the method of the method is 1 phase. It contributes to the beginning of the fracture splitting process. Part of the diet lasts 2 weeks. Passing 1 stage of diet, who managed to make a revolution in the loss industry, a person should use no more than 20 g of carbohydrates per day. Deciding to start using the Atkins method, the girl should increase the number of dietary food techniques from 3 to 5. The size of the portions decreases. There is no less often than 1 time at 6 o'clock. Atkins diet involves the use of a large amount of water. Daily fashionable should drink 8 glasses of liquid.

Note! Sometimes the body devoid of the usual source of food can respond to the change in the power mode. To normalize the intestinal work, you need to add products that are rich in vegetable fibers to the usual diet.

Robert Atkins, the inventor of a low-carbid diet, advises girls to independently control themselves. Because of the table, you need to get up with a sense of satisfaction, not illegal. In order for fracture splitting to go faster, it is necessary to add a slimming scheme with moderate physical exertion.

If the practice of Dr. Atkins Dr. Atkins is used, which is able to stimulate weight loss in 14 days, the fashionista should exclude from the diet:

• bakery products,
• sweet fruits,
• sweet berries,
• vegetables with high carbohydrates.

Depending on the starting mass and the individual characteristics of the body of a thin man, in 1 phase, 2-5 kg \u200b\u200bcan be reset.

Phase number 2.

2 part of weight loss is characterized by high duration. If a person decided that Dr. Atkins's diet would help him lose weight and has already made a menu for every day of the week, he should be ready to follow the scheme for several years. The author of the technique says that adhere to 2 phases of the method must be achieved until the desired result is achieved.

Note! In the 2 stages, the girl should experimentally find out how many carbohydrates per day it is allowed. To do this, it is necessary to gradually increase the daily use of products that contain a substance. If the weight continues to decline, you can gradually add carbohydrate products to the diet. If the mass of the body froze in place or slightly increased, you can briefly return to 1 phase.

During the 2 phase of weight loss, the amount of lost volume varies from 20 to 150 g daily. Due to minor oscillations, the mass is required every week. The man independently controls the speed of weight loss. If he is tired and wants to diversify the menu, Atkins allows you to perform an action. However, the speed of weight loss at the same time will significantly decrease. If a girl cannot refuse to consume carbohydrates, it can increase their permitted quantity by resorting to physical exertion.

Phase number 3.

The transition to the 3 parts of the Atkins diet occurs after the purpose of weight loss is achieved. Part of the scheme is necessary to secure the result. The girl will have to resort to the experiment. The purpose of the action is to find the permissible daily rate of carbohydrates, in which weight will stop and will be stably preserved. Increase the amount of products with carbohydrate content is very smooth. A weekly increase should not exceed 5-10 g. Despite the fact that the phase seems simple, it is necessary to approach it responsibly. The error is fraught with the fact that the body will again begin to gain lost kg. It should be remembered that the norm is on the rest of his life. If the girl performs the action correctly, she will be able to forget about overweight problems and eat products that eat with pleasure.

Phase number 4.

The last stage must always be adhered. If a girl is able to not retreat from the norm of carbohydrates, the fashionista will forget about the problems with the figure.

Note! Sumy to pass 3 heavy stages, a woman should not relax on the latter. The uncontrolled use of sweets will lead to a recreation of kg. To get rid of them, again will have to return to the 1st stage and repeat the scheme first.

It is necessary to control the weight. Measurements need to perform every week. You must not allow the number of kg to exceed 3. If the digit exceeds the allowed mark, it is necessary to repeat the scheme again.

Menu diet

If the girl's diet of Dr. Atkins became the choice of the girl, the fashionista should carefully examine the reviews and the results of thinning. The daily menu is compiled based on 2 tables in which the author of the methodology includes permitted and prohibited products. There is a whole list of dishes recipes, designed with the methodology. A woman can independently choose food that loves, and shape the menu from it. Selection of food is carried out on the basis of carbohydrates. If the girl is at stage 1, it can make a menu in which no more than 10 g of carbohydrates will be contained. The permissible amount is gradually increasing, while the fashionista does not reveal the daily rate of the substance, after which there is no loss or a weight set occurs.

To make a menu, the girl should familiarize himself with the Dr. Atkins Table:

List of permitted food in Atkins
The product's name	Carbohydrate content	The product's name	Carbohydrate content
Cucumbers	2	Meat	0
Sorrel	3	Egg	0,7
Beans.	7,2	Kefir 1%	4,1
Cabbage	5,8	A fish	0
Solid cheese	2,9	Lemon	5,4
Red caviar	3	Beet	9
Melon	8,2	Squid	0
Vegetable oil	0	Watermelon	7,5
Eggplant	5,7	Spinach	3,8
Champignon	3,1	A tomato	3,8
Milk 1%	4,9	Mayonnaise	4,9
Radish	3,4	Raspberries	11,9
Hazelnut	16,7	Asparagus	3,9
List of products that are prohibited by Atkins
Orange	11,7	Garnet	18,7
Cashew	30,2	Fig	81,7
Wheat	75,3	Milk chocolate	59,4
Sugar	99,8	Mustard	11,6
Crab sticks	9,8	Garlic	33
Corn	74,3	Hazing	11,7
A pineapple	13,1	Garnet	18,7
Ginger	17,8	Tomato Pasta	18,9
Apple	13,6	Almond	21,6
Cherry	16	Banana	22,2
Currant	15,4	Oatmeal	67,5
Phenic	75	Buckwheat	71,5
Potatoes	17	Honey

Deciding to start slimming with low-carbid food, learn the principles, as well as the negative and positive sides of the Atkins diet. In the preparation of its own diet, a complete table of permitted and prohibited products is useful. You can start a diet by taking the ready-made menu for two weeks of the starting phase.

To learn the basic principles that are suitable in the future, you can use the Atkins Diet for 14 days, which is purposefully designed for beginners.

Such a low-carbon menu can be taken as a basis when drawing up your own diet.

Phase Balancing

Purpose: Systematic decrease in weight indicators to ideal parameters.

Duration: It will depend on personal features.

Rules and principles :

1. The share of carbohydrates gradually increases. Weekly you can add no more than 10 g of pure carbohydrates.
2. The ideal balance of the carbohydrate component will have to be determined from the dynamics of weight change. With stable weight loss allowed to add prohibited items to the menu in the menu.
3. If the weight loss process slowed down or there is a persistent plateau, it will be necessary to exclude a part of early entered products from the ration.

Capabilities: In compliance with the recommendations by the end of the phase, the weight reaches the desired marks, exceeding the norm by a couple of kilograms. However, weight loss rates slow down, and in the last weeks will not exceed the half-kilogram.

Phase preparation for exit

Purpose: Choose a balanced diet that allows you to maintain the results.

Duration: up to several months.

Rules:

1. We introduce stages from the prohibiting table.
2. Control the weight indicators, tracking changes depending on the diet correction.
3. We bring the proportion of carbohydrates to the norm, calculated at the rate of 2-3 g per kilogram of weight.
4. We increase carbohydrates gradually, not exceeding the increase of 10 g per week.

Capabilities: Complete normalization of metabolic processes and stabilization of weight indicators.

Final Stage - Exit

Purpose: Maintain results.

Duration: constantly.

Rules:

1. Observe the balance of nutrients in the diet.
2. We use all the products, but do not increase portions.
3. In the case of negative deviations, we return briefly to the low-carb system.

Diet results: Stable maintenance of the desired ideal weight indicators throughout life.

Most diets to reduce weight are based on a sharp decrease in the number of food and reducing its calorie content. A feeling of hunger, which is experiencing a thin man during their observance, often leads to breakdowns and a new weight set.

Unlike them, the new revolutionary diet Robert Atkins limits only the use of products with a high carbohydrate content. Everything else can be located at any time of the day in any volumes.

Essence and influence on the body

According to the American doctor-cardiologist Robert Atkins, the human diet includes too much carbohydrates. They quickly digest in the gastrointestinal tract. These are sources of easily released energy.

More heavy protein food is not used for purpose, and postponed in the form of fat. The refusal of carbohydrates forces the body to take energy from these reserves, and therefore loss.

Of course, to live for a long time without carbohydrates and it is impossible to undermine health. Therefore, Atkins diet consists of several stages with different levels of consumption.

• Balancing- a gradual increase in the content of carbohydrate food. They are added to 5-10 g per week, constantly controlling their weight. The rate of carbohydrates increases until the weight continues to decline. If he stands still or new kilograms appear, then return to the former dosage. This stage continues to achieve the required weight.

  During it The daily diet add previously prohibited carbohydrate sources:

• Preservation of weight. During this stage, the rate of the weekly increase in carbohydrates is continued to comply with the inclusion in the diet of porridge, starchy vegetables. Weight measured once every 3-4 days. When set of new kilograms, the amount of carbohydrates reduce.
• Stabilization. To preserve the optimal weight, it will have to adhere to the principles of proper nutrition with a low level of carbohydrate consumption. According to Atkins's recommendations, their number should not exceed 90-120 g per day.

When complying with diet it is very important to drink enough water.which contributes to the withdrawal of harmful substances formed during ketosis. Norm per day - at least one and a half liter of fluid.

There is a better often, but gradually. This normalizes the metabolism, contributes to a general decrease in food consumed.

An example of a diet for 2 weeks by day

During a diet the size of the portions and the calorie number is not limited. Only the amount of carbohydrate needs to count. To do this, you will need a table of energy value of the main products and kitchen scales.

Atkins diet implies full failure from creamy, vegetable oils, so frying products are excluded. They can only boil or bake them.

The first two weeks - the most difficult diet period. Maximum varied food will help brighten them. The approximate menu for every day of Dr. Atkins diet during this period looks like in this table:

Day diet	Menu
First	Breakfast is ham from, cucumber, leaf salad. Lunch from sauerkraut without potatoes, boiled beef. Afternoon person - natural yogurt. Dinner - Baked Salmon, Beijing Cabbage
Second	Breakfast - steam omelet with ham. Lunch - a stew from pork and zucchini (?). Afternoon person -. Dinner - boiled chicken with greens
The third	Breakfast - salad from cucumbers and. Lunch - chicken broth with egg. Afternoon snack - ryazhenka. Dinner - stew from and allowed vegetables
Fourth	Breakfast - steam omelet with cheese. Lunch - broccoli soup with chicken broccoli. Humannik - cottage cheese casserole without flour. Dinner - Cod in sour cream sauce
Fifth	Breakfast - vegetable salad with boiled, refilled by yogurt. Lunch - ear without potatoes. Afternoon school - cottage cheese. Dinner - Beef with eggplants
Sixth	Breakfast - low-fat cheese, leaf salad. Lunch - Okroshka on the chicken breast. Halfoon - vegetable salad with boiled tuna. Dinner - meat meat meat steam
Seventh	Breakfast - cottage cheese with ion. Lunch - soup from the egg. Afternoon snack - steam oslet. Dinner - Turkey Steam Cutlets, Boiled
Eighth	Breakfast - chicken roll, cucumbers. Lunch - puree soup from zucchini and turkey. Afternoon school - kefir. Dinner - Mackerel Baked with Vegetables
Ninth	Breakfast - baked turkey breast, leaf salad. Lunch from, egg, sour cream. Afternoon person - natural yogurt. Dinner - Chicken zrazy with mushrooms
Tenth	Breakfast is a salad of eggs and, refilled by sour cream. Lunch - lazy cabbage rolls without rice. Humannik - smoked chicken breast, leaf salad. Dinner - stew beef
Eleventh	Breakfast - Egg Pashota. Lunch - grill chicken, radish salad. Afternoon - Beef Jelly. Dinner - pork with cheese and mushrooms
Twelfth	Breakfast - smoked salmon, cucumber. Lunch - Ragu from turkey. Half date - grilled vegetables. Dinner - Beef Steak, Tomato Juice Without Sahara
Thirteenth	Breakfast - Omelet with vegetables. Lunch - stuffed without rice. Afternoon person - foiled milk. Dinner - chicken kebab
Fourteenth	Breakfast - salad from Beijing cabbage and chicken. Lunch - beef with vegetables in a pot. Afternoon person - cottage cheese casserole. Dinner - baked pike, salad of resolved vegetables

During the diet you can drink fruit tea and vegetable juices. Although the sugar substitutes are not prohibited, they should not be used better, as most of them negatively affect health.

Results and ways to save them, photo before and after

For the first stage most people lose from three to seven kilograms Depending on the initial weight. What it is more, the more weight will be the testimony.

With long-term compliance with the rules of the second stage, you can get rid of all over the extension accumulated by the years. But this will be needed not one month. Speakeling weight loss using sports. Even a small walk before bedtime will noticeably bring the desired figure on the scales.

So that lost kilograms do not come back The fixing stage of the Atkins diet should be lifestyle. Of course, sometimes you can afford a small amount of sweets. The main thing is that it is not logged in.

Learn all about how to take it than it will help the body. A large amount of protein can cause violations in the work of many organs Most doctors with caution belong to the low-carbon protein diet Atkins. All response to all nutritionists are advised to pass a general examination, pass the necessary tests. Attention should be given to the kidneys, digestive system. If there is a doubt in the proper work of these bodies, you should choose another way of weight loss.

Limited consumption of vegetables and fruits often becomes the cause of avitaminosis. Vitamin complexes will help to avoid it. They should contain vitamins of group V.

To reduce the likelihood of constipation food add bran. They are practically not absorbed by the body, so they can be used even at the initial stage. The fiber contained in bran contributes to regular intestinal cleansing, supports the useful microflora.

Brief characteristic diet. Type: low-carb, protein. Duration: from 2 weeks to infinity. Results: from 5 kg in 2 weeks. Difficulty: average.

Low-carbon diet Dr. Atkins is at the peak of popularity. Examples of many stars inspire to try this system, which allows not only to lose weight, but also to maintain the results obtained for a long time. Kim Kardashian, American actress and model, with her help led the figure in order after delivery, publishing reports on Twitter. A big fan of the technique is Sharon Osborne - English TV presenter, the writer, the wife of the famous rock musician. Jennifer Aniston, Hollywood beauty, also tried this method and, according to her, remained very pleased.

From the history

Robert Atkins is an American cardiologist, from the middle of the 20th century, developing a low-carbid diet, which should not only contribute to effective weight loss, but also lower cholesterol in the blood. In the 60s, he conducted numerous studies that show positive trend. Yes, and the doctor himself successfully used the technique to bring the figure in order.

Dr. Robert Atkins

Development becomes incredibly popular. In 1970, Vogue calls her "diet of the year." In 1972, the light saw the book "Dietary Revolution of Dr. Atkins" with detailed methods set forth by the principles of methods and the description of research results.

After 20 years, in 1992, Robert publishes the revolutionary "New Revolutionary Diet of Dr. Atkins". In the United States in the early 2000s. Only the lazy did not use this technique for weight loss. According to polls, each 11th adult American experienced her.

Curious fact. In the early 2000s. In the US, the sale of chocolate paste and rice has sharply fell. In the reports on economic forums, one of the reasons was quite seriously called the cracked passion for the Atkins diet, in which these products are found in the prohibited list.

The popularity of the diet forced scientists to hold a number of research on its influence on the body. Most confirmed its efficiency in terms of weight loss. It was also found out that it really normalizes blood cholesterol and pressure. But in almost all reports there was a reservation: a protein diet for such a long time increases the risk of developing diseases associated with the cardiovascular system.

Despite this, many medical communities (in particular, the American Association of Family Doctors) officially supported Atkins diet as a methodology for guaranteed, safe weight loss and treatment of hypertension.

Essence

The revolutionary diet of Atkins is called because it practically does not limit the daily caloric content of the diet. It offers to dramatically reduce the consumption of carbohydrate products, increase the amount of protein food and leave the fats in the menu. The famous cardiologist laid the body burning scheme by the body as the basis of its method:

• - a pure source of energy, easily split;
• when eating food rich in carbohydrates, the body burns them, and the case does not reach fat;
• as soon as the flow of carbohydrates is limited, the following in line for splitting - muscle fibers, but protein food will save them from this, so the body does not remain anything, how to spend fat reserves, launching the ketosis process (one of the main concepts of Atkins diet).

However, this power system is not entirely carved, as many consider. Products with a certain amount of carbohydrates will be present in the diet, but under the compliance with the two conditions: their minimum content and "purity".

For reference. "Clean" carbohydrates is another of the concepts of a diet. They do not contain any impurities (for example, fiber or sweet syrups). The perfect "clean" carbohydrate is sugar. Therefore, in the tables compiled by the doctor, this indicator is displayed in a separate column.

It turns out that the caloric content of the diet does not play an important role, but calculations of the daily consumption of carbohydrates, and "clean", will have to do.

The presence of 4 phases is another distinguishing feature of this technique:

1. The induction phase launches ketosis.
2. The weight loss phase brings the body weight to the desired result.
3. The phase of gradual transition to weight stabilization helps the body adapt.
4. The weight saving phase allows you to always remain in the right form.

Each phase lasts until a certain result is reached. A diverse diet that Robert Atkins's diet offers a lifetime on the 4th phase, as it involves compliance with the principles of proper nutrition.

Indications and contraindications

Numerous studies confirmed that a diet on the Atkins system not only helps to lose weight, but also has a therapeutic effect. But in parallel, it can be a danger to health. Therefore, it is so important not to ignore the testimony and contraindications for its observance.

Indications:

• or just overweight (even in children);
• hypertension;
• elevated cholesterol;
• food disorders (in particular);
• metabolic disease;
• epilepsy.

Contraindications:

• mental disorders;
• kidney and liver diseases;
• stomach problems;
• rehabilitation after surgery or protracted disease;
• weakened immunity;
• severe physical exertion, professional sport;
• increased creatine;
• elderly age;
• disorders of the hormonal background.

In diabetes mellitus, osteoporosis and diseases of the heart without consulting the doctor and additional medical examination, it is prohibited for this nutrition system. When pregnancy and lactation, permission can only give a gynecologist, and the phase I phase in these states, it should be started only with II.

Pros and cons

Advantages:

• guaranteed result;
• the gradual weight loss does not represent hazards for health and does not leave, since the skin has time to adapt to new body parameters;
• availability of products;
• simplicity of the scheme;
• improving well-being;
• development of new food habits, elimination of food dependence;
• improvement of metabolism;
• easily tolerated;
• preservation of muscle mass;
• normalization of the level of insulin and blood sugar, due to which the prevention of heart disease and diabetes is carried out.

Disadvantages:

• duration;
• thrust for sweets does not give in;
• unbalanced diet;
• constant counting of carbohydrates, using tables;
• it is first necessary to deal with the basic concepts of diet, which are complex biochemical terms: ketosis, "clean" carbohydrates and others;
• an impressive list of contraindications.

The disadvantages also include numerous side effects and complications in terms of health, which are dictated by too much protein in the diet and shortage of carbohydrates:

• dehydration;
• reduction of working capacity, brain activity, endurance, concentration of attention;
• renal failure, stones formation;
• ketoacidosis;
• irritability, mood swings;
• dry hair and leather, nail fragility;
• insomnia;
• nausea, pain in the area of \u200b\u200bthe stomach;
• calcium deficiency, which can end with osteoporosis and caries.

If side effects are expressed weakly and do not deliver special hassle, the diet can be continued. But, if the well-being deteriorates more and more, it needs to be at least for a while, to pass the examination and receive a doctor's advice.

Phase

Stage 1

The first phase is called induction. It is the basis of the Atkins diet. Everyone who needs to get rid of only 5-6 kg can only be limited to it. The minimum term is 2 weeks, maximum - until the desired result is achieved. Its main purpose is to run the process of ketosis, active fats splitting.

On a day, you can use no more than 20 g of "clean" carbohydrates, therefore a list of products that contain them is minimal. For 2 weeks there is a loss of 3-4 kg. At this stage, intensive sports are recommended to speed up processes and fat burning.

2 stage

The second phase involves a further weight loss (if there is a need for this). It lasts until 1-2 kg remains until the desired figure.

Here there is a gradual increase in the number of "clean" carbohydrates consumed. It is recommended to increase them while the weight is reduced. As soon as the speaker loss kilograms stops, you need to stop and slightly reduce the carbohydrate limit to start lose weight again. The list of allowed products is slightly expanding.

3 stages

Many observe only 2 stage diet, and then complain that after returning to the usual diet, all the lost kilograms returned, and rapidly. This is because the technique has not been completed properly. If we decided to lose weight on it, it will have to go through all 4 stages. The third phase provides just a transition to weight stabilization, helping the body to adapt to new body parameters.

The use of "clean" carbohydrates will increase daily for 10 g. At the same time, it is necessary to regularly weigh. As soon as kilograms began to arrive - immediately roll back the carbohydrate limit back and refuse the product, which was introduced into the diet on the eve. At this stage, a loss of 1-3 kg is possible, so you get the desired figure on the scales.

The average phase duration is up to 3 months.

4 stages

The phase of weight conservation is difficult to call a diet, because by this time a person has fully formed the right food habits and a diet is organized, in which the weight set will not be observed. There is a desire to forever remain the owner of a slim figure - live in such a mode.

Full product table for Atkins diet

Table 1. Products that are the basis of the diet

Table 2. Products that are entered into a diet with caution in limited quantities

In order not to violate the basic principles of the diet, use the recommendations of specialists.

Atkins tables indicating "clean" carbohydrates in products should always be before your eyes. Counting is required. Their quantity should be evenly distributed by food intake. It is impossible to eat all 20 g of "clean" carbohydrates, which will cause a sharp jump in blood sugar.

Garnish from cereals and potatoes are replaced by vegetables in any form. Coffee does not apply to forbidden products and does not contain "pure" carbohydrates, but it lowers the level of insulin in the blood, which is unacceptable. Therefore, it needs to be either limited, or find analogue (, chicory).

Be sure to do sports throughout the weight loss. Skin food and training will allow you to become the owner of an ideal figure. Throw through the phases is categorically prohibited.

"Hidden" carbohydrates

• Sauces

• Panica

Atkins's diet is good because it allows the use of fish and meat, as well as various products of them. They can even fry. But as soon as you do it in a battery or breading, the hydrogen content of the dish begins to go off. It is better to refuse them at least in the first two phases.

• Farsh.

Bread is often added to the store, and this is a very high gloa product prohibited for losing weight.

• Medicine

Liquid syrups and suspensions often contain glucose, like gelatin shells capsules, and starch is almost always present in tablets.

Vitamins

Some experts claim that Atkins diet due to an unbalanced diet leads to avitaminosis, so it is necessary to regularly drink multivitamin complexes. However, the developer of the technique did not think so and in his book gave detailed instructions, how to avoid lack of beneficial substances through the allowed products:

• to eliminate the deficit of vitamin A in the diet, you need to include as often as possible fish oil, liver, butter, green, parsley, sorrel and spinach, from vegetables - sweet pepper and cabbage;
• vitamins in: Pork, Nuts, Parsley and Sheet Salad Greens, Butter;
• C: pepper and citrus, abhemat, dill greens, parsley, onion feathers;
• D: Cottage cheese, solid grade cheese, butter, yolk, allowed seafood, fish, caviar, fish oil;
• E: Eggs, all types of oils, liver;
• F: Nuts, fish and pork fat, vegetable oil, mollusks;
• K: spinach green and leaf salad, all cabbage varieties, olive oil;
• P: Nuts, peppers, green and black tea, all sorts of cabbage, tomatoes.

Indicator strips

Indicator strips - a tool that allows you to determine the presence of ketosis in the body (they show the level of ketone bodies in the urine). Sold free access in any pharmacy, cost inexpensively. Marks can be the most different: acetontist, ketostix, ketophan, uriquette, etc. They are one of the means of controlling weight loss on the Atkins diet. They are used in 1 and 2 phase when the fats splitting is the main process and you need to know exactly if it is launched.

If the indicator strips are shown from 2 to 10 mmol / l of ketones in the urine, the weight loss process goes according to plan, it is not necessary to adjust the diet. If it is enhanced, increase the amount of water consumed. If the color of the indicator strip does not change within a few days, you need less carbohydrate products.

There is no urgent need to use indicator strips, most often there is enough scales. But for more accurate control of the ketosis, they can be useful.

If you understand the essence of the diet, understand how it works, and to follow all its principles strictly, with a problem of excess weight, you can spread forever.

Menu

The approximate menu for 1 and 2 weeks for each day will be prompting how to properly compose a diet in accordance with the basic principles of the Atkins diet. Most dishes go with the size of portions so that the content of carbohydrates is not exceeded. If their volume is not specified, it means that you can eat without restrictions. But at the same time, remember that you lose weight and end the meal is recommended with a light feeling of hunger.

Menu for a week

The number of "clean" carbohydrates consumed by day.

Menu for 14 days

Menu for a month

If you decide to stay on the induction phase for a month, you need to take the menu for 14 days and repeat it again. If after 2 weeks are planning to go to the second stage of the diet, turn on it additionally products (specified in the daily volume).

• pepper - 200 g;
• boiled broccoli - 50 g;
• boiled spinach - 150 g;
• 1 tomato;
• 8 Asparagus stalks;
• - 200 g;
• ½ avocado;
• 1 bulbs.

Milk products:

• cream more than 20% - 100 ml;
• melted cheese, fetaki - 100 g;
• home, fibrous cheese - 200 g.

Nuts and seeds (no more than 50 g):

• almond;
• seeds;
• fried peanuts;
• walnuts;
• pecan;
• cashew.

Fruits and berries:

• raspberry, blueberry - 100 g;
• cherry - 50 g;
• melon - 150 g

• lemon - 50 ml;
• tomato - 100 ml.

Recipes

Do not forget that the diet comes from the USA, therefore the recipes of dishes that Atkins recommends in his book can be somewhat specific and unusual. Although you can find adapted options. The culinary sizes below are suitable for any stage.

Biltong

• 1 kg beef without fat and streaks;
• 2 tbsp. l. salts;
• 1 tbsp. l. Coriander;
• 1 tsp. black pepper;
• 1 tsp. sugar sand;
• vinegar to taste.

Beef to cut along the fibers of the strips of 3 cm wide. Seasoning grinding. Slip and grasp meat, tightly put it in a pickle for marination, watering vinegar. Close, leave in the refrigerator for a day. Pickup meat soak about half ancase in acetic solution (ratio of 1: 5). Swim pieces in a dry room for 5 days. Cut across the fibers in small pieces. Stored without cold to six months.

Salad with mushrooms

• 500 g champignons;
• 400 g of Gaud cheese;
• 4 tbsp. l. low-carbon mayonnaise;
• ¼ h. L. salts;
• ¼ h. L. Black pepper.

Boil champignons, cool, chop them with quarters, lay out in a salad bowl. Gadut rubbing on the grater, sprinkle mushrooms. Add spices and mayonnaise, mix. Serve immediately.

Protein Soup

• 500 g champignons;
• 1 kg of chicken breast;
• 4 melted raw;
• 4 liters of water;
• ¼ h. L. salts;
• ¼ h. L. Black pepper.

Boil breasts, take out. In boiling broth embellished on quantity or plates mushrooms and solid raw materials. Grind meat, omit back to the water. After half an hour, the resulting mass is cooled, seasoned, grind a blender.

Roots with patestone

• 500 g of chicken fillet (it is breast);
• 200 g of fresh white mushrooms;
• 2 tbsp. l. Olive natural oil;
• 100 g bacon;
• 2 bulbs;
• 150 g of chicken liver;
• 4 tbsp. l. cream;
• 1 tsp. lemon, not diluted water juice;
• 1 tbsp. l. gelatin powder;
• ¼ h. L. salts;
• ¼ h. L. Black pepper.

Half chicken fillet cut, rinse, dry, fry on oil. Wrap in bacon. Lukovitsy crushed. The liver cut into small pieces, mushrooms - plates. These ingredients fry until golden color on the oil. From the second half of chicken fillet make mince, combine with mushrooms, liver and vegetables. Add cream, sprinkle with lemon juice.

Laying with oil, put minced meals from below, with bacon rolls. Wrap in foil, make 3-4 puncture in it. Bake an hour at 180 ° C.

Ready pate cool, pour gelatin breeding in water, wait for thickening.

Protein dessert with cocoa

• 200 g of walnuts;
• 10 tablets of any sugar substitute;
• 50 ml of soluble coffee;
• 4 egg whites;
• 50 g cocoa powder.

Nuts and tablets crush. 150 g of nuts and sugar substitute mixed with coffee. White proteins to the state of thick foam, add to the bulk mass. Heat on slow heat to dense consistency. Cool, make balls with a diameter of 2-3 cm, cut into the remaining nuts and cocoa powder.

Atkins's diet helped many people around the world not only to lose weight, but also to improve health. If you are aimed at a long-term result, this technique is exactly what you need.

Today, few people did not hear about this diet and her famous creator. Atkins diet is actively discussed on dietary forums and in medical blogs, and in glossy magazines this topic has long been one of the hottest. So any other diet can hardly boast of supporters and opponents, except Duchana diet. Many attracts its effectiveness with the complete absence of a feeling of hunger, but at the same time alarming such a global risk of diet and a huge number of contradictory opinions and reviews. So what is this nutrition system in fact, is a simple and satisfy way to find a dream figure or a real threat to health?

The principle of Akins diet

The concept of "diet" is rarely associated with the words "satisfying" and "tasty", rather, quite the opposite: according to the majority of people, the love of tasty goes hand in hand with extra kilograms. The creator of the same-named diet doctor of medicine Robert Atkins himself was not a sign with a problem of excess weight. When, due to stress and wrong power, its weight reached a mark of 110 kg, it developed a low-carb diet with a high protein and fat content that helped him and his patients achieve the desired weight and maintain it throughout his life, without tormenting himself with hunger strikes. According to Dr. Atkins, modern person eats too many refined carbohydrates, which leads to increased insulin production and obesity development. In addition, the use of low-fat products in order to reduce weight does not lead to due results, since it does not give a person a sense of saturation. The constant feeling of hunger provokes all new attacks of overeating and creates a vicious circle "Excess Weight - Diet - a breakdown - overweight." Strict restriction in the diet of carbohydrates helps to break off this vicious circle, as the body begins to use its own fat stocks as a source of energy instead of glucose, and sufficient consumption of protein and fat helps to maintain a feeling of satiety. Moreover, being a true gourmet, Robert Atkins emphasized that with this mode, food could not only be satisfied, but also amazingly delicious.

To lose weight and at the same time not to deny yourself the pleasure to be fried with a fried chicken with crispy skin or scrambled eggs with bacon, it is possible that this diet has a clear scientific substantiation. Atkins's diet found many adherents around the world, including celebrities, for example, Jennifer Aniston and Cameron Diaz, although a lot of opponents.

Opinion of nutritionists about such a power type

Atkins's diet has many supporters and opponents, but they are all united that you can follow this diet only under the control of the doctor. Robert Atkins himself repeatedly emphasized that his diet was intended only for healthy people with overweight.

Robert Atkins diet, fully excluding carbohydrate food, dramatically changes the entire metabolism and is suitable only for very healthy people without hormonal, cardiovascular, gastrointestinal and urinary problems. The indisputable advantage of the Atkins diet is high saturation. No one experiences feeling of hunger with this diet, except for longing for bakery products and sweet. Atkins diet is ideal for cold season.

Olga Zaikina, Leading Researcher of the Institute of Immunology of the Ministry of Health of the Russian Federation

http://lady.pravda.ru/articles/diets/18-02-2011/6501-BestDiet/

All high-flow diets, including the Atkins diet, eliminate the use of carbohydrates, are unbalanced nutrition programs. Such forced use of protein products is categorically contraindicated to people with kidney and liver diseases. In addition, fermented food is fraught with the development of depressive disorders. Weight on such diets really goes, but it is dangerous without prior medical examination.

http://marianna-trifonova.com/videoblog/2013/09/video18092013.html

Atkins diet really lose weight, but the use of protein in an amount exceeding 120 grams per day (and on the Atkins diet it reaches 150 grams), it can lead to hypertension, gout and kidney disease.

Julia Chekhonin, DII Food Research Institute

http://online.anyflip.com/mhru/ungd/mobile/index.html#p\u003d27

Contraindications

1. Diseases of the kidneys and liver.
2. Cardiovascular diseases.
3. Diseases of the gastrointestinal tract.
4. Urolithiasis disease.
5. Pregnancy and breastfeeding. The pregnancy planning is also not recommended to comply with this diet.
6. Elevated blood creatinine.
7. If you have diabetes 1 or 2 types, you can follow the diet only under the control of the doctor.
8. At the age of 40 years old, it is undesirable to begin a diet, since the risk of complications increases.
9. Gout.
10. Diseases of the joints.
11. Menopause, since low-carb diets during this period can increase the likelihood of fractures.
12. Professional athletes need a preliminary consultation of the nutritionist and sports physician.

Atkins diet plan

Robert Atkins has repeatedly argued that its power mode is mistakenly called the diet in the full sense of the word. Dr. Atkins's dietary plan includes 4 phases, only 2 of which are actually a diet:

1. The induction phase during which the active perestroika of metabolism and the rapid weight loss (up to 7 kg) occurs.
2. Balancing phase aimed at achieving perfect weight.
3. The phase of smooth exit from the diet.
4. Supporting phase on which a person may have a lifetime to save the result.

You can start with any of them depending on how many kilograms you want to lose weight. If you need to get rid of 15 kg or more, it is advisable to start from the first phase.

Induction phase

This stage of the diet lasts at least 2 weeks and is the most strict in terms of restriction of carbohydrates in the diet (no more than 18-22 grams of carbohydrates per day, 12-15 of which should have to have non-private vegetables). Sugar is excluded in any form, bread, cereals, all fruits, legumes, all dairy products, in addition to butter, sour cream and cream, as well as nuts. It is necessary to drink at least 8 glasses of water per day. Squirrel consumption for women - from 91 to 133 grams, for men - from 112 to 154 grams per day. The overall calorie content of the diet is 1500-1800 for women and 1800-2000 for men. Subject to all the rules of weight loss will be from 5 to 7 kilograms. According to Dr. Atkins, the duration of the induction phase may exceed a 2-week period if you want to lose weight in such a rapid pace (but not more than a month), but in this case it is recommended to add nuts to the ration ration.

Table: Products allowed on the induction phase, indicating the nutritional value from the calculation of 100 grams of the product

Product	Proteins	Fat.	Carbohydrates	Energy value (kcal)
Chicken egg	12,5	11,5	0,7	157
Herring	14,0	15,0	-	191
Salmon	20,2	11,0	-	179,8
Sardine	19,0	10,0	-	166
Flounder	18,2	1,3	-	84,5
Hen	19,7	11,2	-	127
Turkey	19,5	22,0	-	276
Shrimp	20,6	1,7		97,7
Beef	18,6	16,0	-	218
Pork	14,3	33,3	-	357
Cheddar	23,5	30,5	-	368,5
Gaud.	25,3	30,6	-	376,6
Sour cream 20%	2,8	20,0	3,2	206
Celery (stems)	-	-	2,0	8,0
Cucumber	0,8	0,1	2,6	14
Salad chicory	1,5	0,2	2,3	17
Bulgarian pepper	1,3	-	5,3	26
Champignon mushrooms)	4,3	1,0	0,1	26,6
Spinach	2,9	0,3	2,0	22
Leek	2,0	-	6,5	34,0
Eggplant	1,2	0,1	5,1	24
Broccoli	4,4	0,9	1,8	32,9
Cauliflower	2,5	0,3	4,5	30
Tomatoes	1,1	0,2	3,8	23

Please note that the table shows not a complete list of products: all types of meat, fish, seafood and a bird are allowed, as well as all natural (non-hydrogenated) floors of vegetable and animal origin and non-private vegetables. Although the Atkins diet does not prohibit the use of such products like sausages and sausages, it is necessary to remember that the meat semi-finished products of the factory production contains starch not provided for by the diet, as well as color locks that are definitely not called a useful additive.

Photo Gallery: Products allowed at the induction phase of Atkins diet

All kinds of meat Fish and seafood natural fats Non-historical vegetables

Sample menu

• Breakfast. The perfect breakfast will be an omelet with Mozarella cheese and mushrooms or non-private vegetables on your choice (spinach, Bulgarian pepper, broccoli, onions). Other options are fried eggs with tomatoes and bacon or smoked salmon with cream cheese and a sliced \u200b\u200bof cucumber.
• Dinner. Green salad with chicken grill, avocado and homemade mayonnaise.
• Dinner. A piece of baked meat or fish. The garnish is vegetables to taste (boiled cauliflower with cheese or baked eggplants).
• Snacks. Vegetables with cheese and yoghurt sauce; Salad from cherry tomatoes with mozzarella and basil, refilled by olive oil; Slice avocado.

Balancing phase

After before the target, you will learn only 7 kg, increase the consumption of carbohydrates by 5 grams every week. The diet on this phase is somewhat expanding: you can turn on the rations of berries, nuts, legumes, a small number of starchy vegetables and even alcohol without adding sugar. Adhere to this diet until your weight exceeds the desired 4-5 kg.

Sample menu

• Breakfast. In addition to the aforementioned breakfast options suitable for the induction phase, you can prepare low-carbon smoothie from white cheese, Greek yogurt and berries on your choice.
• Dinner. Diverse your menu saturated vegetable soup with the addition of legumes, as well as meat or chicken.
• Dinner. Greek fish with a garnish of stewing vegetables.
• Snacks. Handful of nuts on your choice.

Table: Portions of permitted products containing 5 grams of carbohydrates

Phase exit diet

Increase carbohydrate consumption by 10 grams every week due to the addition of a small amount of fruits and solid cereals. At this stage, implying a significant expansion of the diet, it is very important to learn to track the reaction of its body to a certain product. A sudden strengthening of appetite and weight gain is an indicator that this product should be excluded. Observe such a power mode until you reach the desired weight.

Table: Portions of permitted products containing 10 grams of carbohydrates

Supporting phase

On this phase, which Dr. Atkins called is not a diet, but a way of life, you should eat daily from 45 to 100 grams of carbohydrates, depending on the level of your activity. To preserve your ideal weight, avoid sugar use in any form, flour products and a large amount of alcohol.

Recipes for different phases for every day

Freetata from Zucchini (induction phase)

• 2 tablespoons of olive oil;
• 2 medium zucchini;
• 1/2 cup of green bows;
• 1 teaspoon salt;
• 1/4 teaspoon of red pepper;
• 8 large eggs;
• 30 g of goat cheese;
• 2 tablespoons of chopped basil.

1. Heat 1 tablespoon of olive oil in a thick-walled frying pan on medium heat, add chopped zucchini slices, roast to a brown shade.
2. Add a green bow into a frying pan, 1/2 teaspoon salt and red pepper. Prepare from 2 to 4 minutes, put in a bowl.
3. Wear eggs with cheese, 1/2 teaspoon salt and basil.
4. Pour 1 tablespoon of oil into the frying pan, heat, add the egg mixture and prepare 1-2 minutes.
5. Lay on Zucchini from above, reduce the fire and cook under the lid of 5-6 minutes.
6. Put the frying pan in the preheated oven for 1-2 minutes so that the top of the freeta is covered with a rosy crust and immediately serve.

The number of servings is 4, the food and energy value of one portion: 18.6 g of protein, 24.5 g of fat, 3.5 g of carbohydrates, 309 kcal.

Low-carb coconut bread (induction phase)

• 6 large eggs;
• 60 g of butter;
• 1 teaspoon xylitol;
• 3/4 cups of coconut flour;
• 1 teaspoon baking powder;
• 1/2 teaspoon salt.

1. Preheat oven to 180 ° C. Lubricate a form of 10 × 20 cm (or less) oil.
2. Wear eggs with xylitol and melted oil. Satch together coconut flour, baking powder and salt.
3. Mix all the ingredients before receiving a homogeneous mass.
4. Pour the mixture into the form, bake 30-40 minutes to a golden crust.
5. Cool for 10 minutes, then lay out on the grid.

The number of servings is 16, the food and energy value of one portion: 3.2 g of protein, 8.3 g of fat, 1.3 g of carbohydrates, 102 kcal.

Chile from turkey (balancing phase)

• 1 tbsp. Spoon of olive oil Extra Virgin;
• 1 chopped bulb;
• 4 chopped cloves of garlic;
• 1/4 teaspoon of chili pepper;
• 1 kg of minced turkey;
• 3 cups of sliced \u200b\u200btomatoes;
• 3 cups of chicken broth;
• salt to taste.

1. Heat the oil in a deep thick-walled pan on medium heat. Add onions and garlic, extinguish 8 minutes.
2. Add mince and stir until it becomes brown.
3. Put the remaining ingredients, reduce the fire to a minimum and cook under the lid of 1.5 hours.

The number of servings is 6, the food and energy value of one portion: 38.03 g of protein, 4.42 g of fat, 9 g of carbohydrates, 231 kcal.

Atkins Diet for Vegetarians

As you can guess the set of products allowed for the use of Atkins, Dr. Vegetarian himself was not. Moreover, he believed that choose the path of vegetarianism for himself - it means to obrace himself for a constant feeling of hunger. At the same time, he did not consider meat the obstacle to the use of a sufficient number of vegetables, emphasizing that he eats vegetables more than any vegetarian. Nevertheless, the atkins diet version for vegetarians exists, also known as an Atkins eco-diet. According to the rules of this diet, you should receive 31% of all kilocalories with protein of plant origin (mainly from soy products and nuts), 26% - with carbohydrates (non-vulture vegetables, berries, fruits in small quantities) and 43% with fats of plant origin. To diversify your menu on this diet, you will have to constantly show fantasy, but in terms of health benefits such a diet is considered somewhat more winning than the traditional one. In particular, with the same weight loss, cholesterol levels and blood pressure were lower from the subjects, 4 weeks of practicing an eco-diet, compared with volunteers who adhere to the traditional Atkins diet.

Side effects and ways to avoid them

1. In the process of passing the induction phase, when your body is rebuilt with one type of metabolism on another, such symptoms such as weakness, scattered attention, dizziness and nausea are very likely. To facilitate this difficult period, it is recommended to abandon active physical exertion and do not plan important things for this time. Training can be gradually started after the adaptation period is completed.
2. Such a radical restructuring of the diet may not affect the state of the intestine, and both in the form of constipation (due to lack of fiber) and diarrhea (due to the abundance of fatty products). In the first case, do not forget to include non-housing vegetables into each meal and drink at least 8 glasses of water per day. If this is not enough, take drugs with fiber else. In case of diarrhea, try to exclude dairy products from the diet - sometimes the cause of this unpleasant phenomenon is the intolerance to the lactose. If this does not help restore normal digestion, reduce the amount of fat consumed. It is possible that your body just needs time to rebuild, and soon everything will come to normal.
3. Like any other unbalanced diet, Atkins meals cannot meet the needs of the body in all vitamins and minerals, which is fraught with the weakening of immunity and frequent viral diseases, so be sure to take a vitamin and mineral complex. Robert Atkins considered the reception of biologically active additives with a mandatory addition of his diet.
4. Although the Atkins diet does not imply an exception from the diet of sausages, sausages, smokers and other meat semi-finished products, it is necessary to remember that these products contain in large quantities of hydrogenated fats, painting stabilizers and sodium nitrite, contributing to the development of oncological diseases. It is no coincidence that the World Health Organization equals harm from the use of recycled meat with smoking.
5. Regularly pass the medical examination to monitor health. Special attention is paid to such indicators as cholesterol levels, the content of ketone bodies in the urine and the level of thyrotropic hormone in the blood.