Today the name of Dr. Atkins is known all over the world, because back in 1972 he developed his unique diet for weight loss. The diet did not lose popularity even when the fact that the doctor weighed 117 kg and had heart problems was revealed. The main thing is that his system helped a lot of people. The menu of the protein diet of Atkins is practically devoid of simple carbohydrates - sweet and flour products, which determines its effectiveness.
How does the Atkins diet menu change in its course?
It's no secret that Dr. Atkins diet menu is not homogeneous, but suggests several changes that correspond to the course of the four phases of the diet. Let's consider them more specifically:
1. Induction phase - not less than 14 days. This is the time it takes for the body to rebuild and begin to use the energy obtained not from carbohydrates, but from the fat layer on the body. The rules of the phase are simple:
- meals 3-5 times a day in small portions;
- not more than 20 grams of carbohydrates per day (for example, in 1 apple they are already 15, which means that all flour, nuts and seeds, sweet, fruit, including) are excluded;
- portions should fit on a salad plate;
- Avoid drinks with aspartame and caffeine;
- every day, strictly drink 2 liters of water, dividing the entire amount into small portions.
There are allowed all kinds of meat, poultry, fish, seafood, greens, non-starchy vegetables. You can add a little vegetable oil to the vegetables.
2. The continuation phase of weight reduction implies continuation of following the already studied laws of nutrition. At this phase, it is advisable to add physical loads, and in accordance with them to introduce a small amount of carbohydrates in the diet, but in no case by including in the diet of sweets. Each week, add 5 grams of carbohydrates to the diet. You should keep a diary of food so you do not get confused. In the diet should be entered:
- dairy products, eggs;
- cheese;
- spinach and avocado;
- some nuts.
This phase of the diet lasts until you are only 2-4 kilograms up to your goal.
3. Phase transition to maintaining weight. Each week, add another 10 grams of carbohydrates to the daily diet. Introduce foods slowly so that the body does not experience stress. If you notice that from some products the weight begins to fluctuate and rise sharply, discard them. If instead of growing thin the weight began to grow, reduce the amount of carbohydrates per day. The following should be added:
- carrots, potatoes, beets;
- beans, lentils;
- fruit.
This phase comes to an end only when you have finally reached the desired weight.
4. The phase of maintaining weight. For all this time you have already formed a habit of proper nutrition, and now it will be very easy to keep the weight. It is important never to allow him to deviate more than 1-2 kg from the ideal. Do not add to the diet of harmful foods, stay on the right diet .
In the end, we will look at the approximate menu of the Atkins diet, thanks to which it will be easier for you to navigate in the proposed system.
Atkins diet - menu for the day
Consider the options for the daily menu for each phase of the Atkins diet cycle.
Menu for the day for the 1st phase
- Breakfast - salad from boiled chicken and Peking cabbage, tea.
- Lunch - beef broth with pieces of meat and greens.
- Snack - grilled vegetables.
- Dinner - vegetable salad with baked fish.
Menu for the day for the 2nd phase
- Breakfast - fried eggs from two eggs, sea kale.
- Lunch is soup with spinach.
- Afternoon snack - salad with avocado, cucumber and greens.
- Dinner - boiled beef with zucchini stewed.
Menu for the day for the 3rd phase
- Breakfast - a portion of stewed beans with tomatoes.
- Lunch - ear with greens.
- Snack is apple.
- Dinner - turkey baked with vegetables.
Menu for the day for the 4th phase
- Breakfast - a portion of porridge buckwheat, stewed with carrots and onions.
- Lunch - chicken soup with greens.
- Afternoon snack - a portion of yogurt.
- Dinner - squid with a garnish of broccoli.
Eat a varied and tasty meal, and then the Atkins diet menu will not be a burden to you. And this is the guarantee of that, then you will reach the end and successfully lose weight!