Robert Atkins is a cardiologist who developed a diet for his own weight loss. Later he devoted a whole series of books to this topic, which laid the foundation for the dietary revolution of Dr. Atkins. The meaning of the Atkins diet in limiting the consumption of carbohydrates , and its menu for 14 days will be presented in this article.
The essence of low-carb diet Atkins
This nutrition system is ketogenic, that is, it gives the opportunity to launch metabolic processes for the use of accumulated fat cells to generate energy due to a decrease in the proportion of carbohydrates in the diet. If their amount remains low in the diet, the level of glycogen falls in the liver, as a result, it begins to break down fats with the formation of fatty acids and ketones, which is called ketosis. Thus, the body draws energy from its own fat stores and grows thin.
The diet of Dr. Atkins provides for 4 phases:
- The first one lasts 2 weeks and involves the consumption of 20 grams of carbohydrates per day.
- The second phase begins with 3 weeks and can last indefinitely. The amount of consumed carbohydrates is increased to 60 g per day. It is important to control your weight.
- In the third phase, the carbohydrate can be increased by another 10 g if the weight remains normal.
- Maintenance of the achieved result.
The diet of Dr. Atkins, which promises weight loss for 14 days, is allowed to eat meat, fish, seafood, eggs, mushrooms, dairy products. That is, emphasis is placed on those of them that are rich in protein. You can eat most vegetables, but the share of fruit will have to be reduced, especially sweet. The content of fats in food is not limited, although it is recommended to replace animal fats with vegetable, as well as the polyunsaturated fatty acids necessary for the body from marine fish.
From the diet completely exclude alcohol, muffins, pastries, sweets, sweet fruits, cereals, cereals, starchy vegetables. All sorts of sauces are removed, and it is also not recommended to eat semi-finished products, fast food and vacuum-packed foods. That is, the food must be prepared independently, choosing cooking / steam or baking as a cooking method. It is recommended to limit the consumption of zucchini, cabbage, peas, tomatoes, onions, sour cream. It is very important to drink a lot, but not sweet soda, but mineral and plain pure water, herbal teas, unsweetened fruit drinks and compotes.
Atkins diet - menu for 14 days
The approximate menu of the first phase is:
- for breakfast, scrambled eggs and bacon, green tea with a slice of cheese;
- for lunch, steak from salmon, baked in foil. Salad of vegetables with boiled squid. Morse glass;
- for a mid-morning snack of cottage cheese and a glass of kefir;
- for supper veal, stewed with vegetables and mushrooms.
- before going to bed - a glass of kefir.
The approximate menu of the second phase of the Atkins protein diet:
- for breakfast, an omelette with a piece of liver roll;
- for lunch chakhohbili of chicken. Greek salad;
- for a mid-morning snack cottage cheese casserole, a glass of compote;
- for dinner, fish, stewed with vegetables - courgettes, peas and tomatoes;
- before going to bed a glass of kefir or any fruit.
Approximate menu of the third phase:
- for breakfast oatmeal, tea;
- for dinner, rice with beef, salad of fresh vegetables, a slice of whole grain bread;
- for a mid-morning snack cottage cheese with sour cream and dried fruits ; kissel;
- for dinner boiled potatoes and baked with vegetables fish. Bread;
- before going to bed a glass of yogurt.
It should be noted that such a diet can not be adhered to people with diabetes, liver and kidney disease. It is contraindicated for pregnant and lactating women. People who stick to it for too long may have the odor of acetone from the mouth, develop depression and insomnia.