Dr. Atkins' No-Carb Diet: Fast Weight Loss with Your Favorite Foods. How the Atkins diet works: features, phases, nutrition Atkins diet detailed description

The main secret of the Atkins diet is the prohibition of eating foods containing a large amount of carbohydrates. At the same time, you can eat when, how much and what you want, except for certain products.

The idea lies in reducing the production of insulin by the pancreas. Due to the lack of glucose in the blood, the cells will hardly be able to stock up on fats, some of which will be used as an energy source.

You don’t have to make extra efforts to fight appetite - ketone bodies, which are converted due to a carbohydrate deficiency, cope with this task. Barely mobile people did not even dare to dream of such a thing, which is why the rapid weight loss scheme suddenly gained fame.

Peculiarities

This method is reminiscent of how bodybuilders eat during the "drying" period. They also begin to gradually reduce the amount of carbohydrates consumed.

According to Atkins' weight loss recipe, published in 1966, the complications that arise in humans regarding excessive deposition of fat are directly dependent on a high-carbohydrate diet and a slightly low intake of saturated fat.

The doctor claimed that cravings for white flour products, adding sugar to food, lead to weight gain with a number of cardiovascular diseases. Therefore, the cardiologist insisted on limiting carbohydrates, although he did not attribute the developed diet to protein.

Currently, advocates of the Atkins method recommend not neglecting high-fiber vegetables. So, in fresh carrots, there are 7 grams of carbohydrates, but only the remainder of the total content is calculated minus fiber (2.4 grams), that is, 4.6 grams.

Using this diet, you will get rid of fat reserves, normalize sugar levels, and without feeling unwell and hungry.

Advantages

The advantage of the protein-fat complex is hidden in the settlement of spikes in blood glucose, the level of which remains stable throughout the day. Nervous breakdowns, headaches and a sudden feeling of hunger will not bother you.

Cleansing the body contributes to the elimination of toxic substances that accumulate in the liver cells. At the same time, the production of dopamine with adrenaline is stimulated, which will help to cope with the initial period of abstinence.

Disadvantages and contraindications

Decisive deletion from the daily diet of a significant number of carbohydrates has such side effects, How:

• stomach upset;
• dizziness;
• vomit;
• malaise.

According to the assurances of opponents of carbohydrate starvation, not everyone is able to cope with stress and discomfort even during the first days.

Dissipation of attention, refusal of your favorite food and a sharp weight gain after a breakdown or end of a diet will permanently root negative experiences in your memory. In addition, some people may simply feel a lack of energy.

Doctors share the position of the latter: regular weakness, heart rhythm disturbance, premature death may be the result of following Atkins' advice.

Animal fats combined with high cholesterol negative impact to the endocrine system. And people with kidney disease, diabetes mellitus and pregnant women are categorically not recommended to resort to protein-fat nutrition.

An additional intake of vitamin and mineral complexes is welcomed to reduce the level of stress in the body.

Diet Efficiency

Guided by the above program, your weight will instantly begin to decrease. Moreover, the author of the diet claims the possibility of maintaining it in the long term.

However, the results largely depend on the individual characteristics of the organism. The effect will be especially noticeable in people who led an unhealthy lifestyle, which disrupted their metabolism.

The effect of the weight loss technique can be enhanced if you combine a diet with light physical activity. At least every morning you need to do exercises.

Fat burning diet rules

• drink at least two to three liters of non-carbonated water per day, especially after waking up, half an hour before lunch and dinner;
• the interval between meals is limited to 6 hours;
• sports activities are encouraged;
• it is allowed to arrange snacks, for example, a sour-milk drink with dried fruits;
• it is better to refrain from eating bread, otherwise do not eat more than 25 g;
• try to avoid drinks containing caffeine.

List of prohibited products:

• alcohol;
• sugar, confectionery and flour products (otherwise do not fit into daily allowance by carbohydrates);
• artificially processed fats (trans fats);
• vegetables and cereals high in starch (potatoes, corn, legumes);
• most fruits and berries, juices (due to the high presence of carbohydrates).

List of conditionally allowed products:

1. Low-calorie cottage cheese, sour cream.
2. Hard cheeses.
3. Tomatoes, carrots, cabbage, zucchini, onions.
4. Nuts, seeds, cereal seeds.

Products without limits:

• meat, poultry, seafood in "pure form";
• boiled and fried eggs;
• fresh mushrooms;
• natural vegetable oils;
• animal fats.

Stages

The Atkins diet has several stages or stages, which are characterized by their individual principles, as well as rules. Let's consider them further.

First stage

And she is the most difficult one. During the first two weeks, it is necessary to consume carbohydrates, no more than 20 grams. per day.

At the same time, the caloric content of the diet is not limited, stick to the usual routine, but without overeating. It is advisable to refrain from eating without an obsessive feeling of hunger.

It is also forbidden to consume the norm of carbohydrates with proteins and fats for a single sitting. If the need to eat juicy meat in pursuit of rice balls begins to take over, try to maintain intervals between meals at 2 hours.

The amount of vegetables consumed in this case should not exceed 500 grams.

Second stage

The main task of the second stage is to identify such an amount of carbohydrates that would be enough to maintain weight at the same level.

Since your body has already learned how to extract energy from fat deposits by this point, there is no need to pounce on foods containing a large amount of carbohydrates.

It is enough to add 5 grams of carbohydrates per week to the established norm.

Checking the scale every day, check the weight loss: it should not exceed half a kilo per week. Weeks or months later, if you're lucky, it's time to move on to the next phase.

When you decide on the norm (which, by the way, can vary within 150 g) and you will lose no more than 5 kg to the desired weight, consider that most of the work is done.

Third stage

In the third step, you need to calculate the amount of carbohydrates that you need to achieve the desired weight.

You should systematically increase the amount of carbohydrates consumed by 10 grams per week. Leave the size of each serving within 100 grams.

Feel free to raise calories until you add in body weight.

Fourth stage

The main thing to remember: as soon as the weight begins to grow - reduce carbohydrates.

sample menu

The menu can be compiled independently, combining the ingredients for each day at your discretion:

• skim cheese ;
• low-fat yogurt;
• three scrambled eggs

Brief description of the diet. Type: low-carb, protein. Duration: from 2 weeks to infinity. Results: from 5 kg in 2 weeks. Difficulty: medium.

Dr. Atkins' low-carbohydrate diet is at its peak. The examples of many stars inspire to try this system, which allows you not only to lose weight, but also to maintain the results for a long time. Kim Kardashian, American actress and the model, with her help, put the figure in order after giving birth, publishing reports on Twitter. A big fan of the technique is Sharon Osbourne - an English TV presenter, writer, wife of a famous rock musician. Jennifer Aniston, a Hollywood beauty, also tried this method and, according to her, was very pleased.

From the history

Robert Atkins is an American cardiologist who has been developing a low-carbohydrate diet since the middle of the 20th century, which was supposed to not only promote effective weight loss but also lower blood cholesterol. In the 60s, he conducted numerous studies that show a positive trend. Yes, and the doctor himself successfully used the technique to put the figure in order.

Dr. Robert Atkins

Development is becoming incredibly popular. In 1970, Vogue named it "diet of the year". In 1972, the book "Dr. Atkins' Dietary Revolution" saw the light of day, detailing the principles of the methodology and describing the results of research.

20 years later, in 1992, Robert publishes an updated edition of Dr. Atkins' New Revolutionary Diet. in the United States in the early 2000s. only the lazy did not use this technique for weight loss. According to polls, one in 11 American adults has experienced it.

Curious fact. In the early 2000s in the United States, sales of chocolate spread and rice fell sharply. In the reports at the economic forums, one of the reasons was quite seriously called the craze for the Atkins diet, in which these products appear on the prohibited list.

The popularity of the diet has led scientists to conduct a series of studies on its effect on the body. Most have confirmed its effectiveness in terms of weight loss. It was also found that it really normalizes the level of cholesterol in the blood and pressure. But almost all the reports had a caveat: 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 Physicians) officially supported the Atkins diet as a method of guaranteed, safe weight loss and treatment of hypertension.

Essence

The revolutionary Atkins diet is called because it practically does not limit the daily calorie content of the diet. She proposes to drastically reduce the consumption of carbohydrate-containing foods, increase the amount of protein foods and leave fats on the menu. The famous cardiologist based his method on the scheme of energy burning by the body:

• - a clean source of energy, easily split;
• when eating food rich in carbohydrates, the body burns them, but it does not come to fats;
• as soon as the intake of carbohydrates is limited, the next in line for splitting are muscle fibers, but protein foods protect them from this, so the body has no choice but to use up fat reserves, starting the process of ketosis (one of the basic concepts of the Atkins diet).

However, this nutrition system is not completely carbohydrate-free, as many believe. The diet will contain foods with a certain amount of carbohydrates, but subject to two conditions: their minimum content and "purity".

For reference."Net" carbohydrates is another concept of the diet. They do not contain any impurities (for example, fiber or sweet syrups). The ideal "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 the calculations of the daily intake of carbohydrates, and the “clean” ones, will have to be dealt with.

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

1. The induction phase starts 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 maintenance phase allows you to always stay in the right shape.

Each phase lasts until a certain result is achieved. The varied diet that the Robert Atkins diet offers allows you to be in the 4th phase for life, as it involves adherence to the principles of proper nutrition.

Indications and contraindications

Numerous studies have confirmed that the Atkins diet not only helps to lose weight, but also has a therapeutic effect. But at the same time, it can pose a health hazard. Therefore, it is so important not to ignore the indications and contraindications for its observance.

Indications:

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

Contraindications:

• mental disorders;
• kidney and liver diseases;
• stomach problems;
• rehabilitation after surgery or a protracted illness;
• weakened immunity;
• heavy physical activity, professional sports;
• elevated creatinine;
• elderly age;
• hormonal disorders.

At diabetes, osteoporosis and heart disease without consulting a doctor and an additional medical examination, it is forbidden to switch to this nutrition system. During pregnancy and lactation, only a gynecologist can give permission, and phase I under these conditions is unacceptable, you should start only with II.

Advantages and disadvantages

Advantages:

• guaranteed result;
• gradual weight loss does not pose a health hazard and does not leave, as the skin has time to adapt to new body parameters;
• product availability;
• simplicity of the scheme;
• improving well-being;
• development of new eating habits, elimination of dependence on food;
• improved metabolism;
• easily tolerated;
• maintaining muscle mass;
• normalization of the level of insulin and sugar in the blood, due to which the prevention of heart disease and diabetes is carried out.

Flaws:

• duration;
• cravings for sweets are uncontrollable;
• unbalanced diet;
• constant counting of carbohydrates, the use of tables;
• first you need to understand the basic concepts of the diet, which are complex biochemical terms: ketosis, “clean” carbohydrates, and others;
• an impressive list of contraindications.

The disadvantages also include numerous side effects and health complications that are dictated by too much protein in the diet and a lack of carbohydrates:

• dehydration;
• decrease in working capacity, brain activity, endurance, concentration of attention;
• kidney failure, stone formation;
• ketoacidosis;
• irritability, mood swings;
• dry hair and skin, brittle nails;
• insomnia;
• nausea, pain in the stomach;
• calcium deficiency, which can result in osteoporosis and caries.

If the side effects are mild and do not cause much trouble, the diet can be continued. But, if the state of health worsens more and more, it needs to be stopped at least for a while, undergo an examination and consult a doctor.

Phases

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 be limited only to it. The minimum period is 2 weeks, the maximum is until the desired result is achieved. Its main purpose is to start the process of ketosis, the active breakdown of fats.

You can consume no more than 20 g of "clean" carbohydrates per day, so the list of foods that contain them is minimal. For 2 weeks there is an average loss of 3-4 kg. At this stage, intensive sports are recommended to speed up the processes and fat burning.

Stage 2

The second phase involves further weight loss (if necessary). It lasts until 1-2 kg remains to the desired figure.

There is a gradual increase in the amount of "clean" carbohydrates consumed. It is recommended to increase them until the weight is reduced. As soon as the dynamics of losing kilograms stops, you need to stop and slightly reduce the carbohydrate limit in order to start losing weight again. The list of allowed products is expanding slightly.

Stage 3

Many follow only 2 stages of the diet, and then complain that after returning to the usual diet, all the lost kilograms returned, and quickly. This is because the technique was not completed properly. If you have already decided to lose weight on it, you will have to go through all 4 stages. The third phase provides just the transition to weight stabilization, helping the body adapt to new body parameters.

We increase the use of “clean” carbohydrates daily by 10 g. At the same time, we need to weigh ourselves regularly. As soon as the kilograms began to arrive, we immediately roll back the carbohydrate limit and refuse the product that was introduced into the diet the day before. At this stage, it is possible to lose another 1-3 kg, so you get the desired number on the scales.

The average duration of the phase is up to 3 months.

Stage 4

The phase of maintaining weight can hardly be called a diet, because by this time the person has fully formed the correct eating habits and organized a diet in which weight gain will not be observed. There is a desire to forever remain the owner of a slender figure - live in this mode all the time.

Complete food table for the Atkins diet

Table 1. Products that are the basis of the diet

Table 2. Foods that are introduced into the diet with caution, in limited quantities

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

Atkins tables indicating "net" carbohydrates in foods should always be in front of your eyes. Counting is required. Their amount should be evenly distributed over meals. You can’t eat all 20 g of “clean” carbohydrates at a time, which will cause a sharp jump in blood sugar.

Side dishes of cereals and potatoes are replaced by vegetables in any form. Coffee is not a forbidden food and does not contain "clean" carbohydrates, but it lowers the level of insulin in the blood, which is unacceptable. Therefore, it must either be limited, or an analogue (, chicory) should be found.

Be sure to exercise throughout the weight loss. Protein food and training will allow you to become the owner of an ideal figure. Jumping through phases is strictly prohibited.

"Hidden" carbs

• Sauces

• Breading

The Atkins diet is good because it allows the use of fish and meat, as well as various products from them. They can even be fried. But as soon as you do it in batter or breading, the carbohydrate content of the dish starts to go off scale. It is better to refuse them, at least in the first two phases.

• Ground meat

Bread is often added to store-bought minced meat, and this is a very high-carbohydrate product that is forbidden for losing weight.

• Medications

Liquid syrups and suspensions often contain glucose, as do gelatin capsule shells, and tablets almost always contain starch.

vitamins

Some experts argue that the Atkins diet leads to beriberi due to an unbalanced diet, so you need to regularly drink multivitamin complexes. However, the developer of the methodology himself did not think so and in his book gave detailed instructions on how to avoid shortages. useful substances through permitted products:

• to eliminate vitamin A deficiency in the diet should be included as often as possible fish fat, liver, butter, onion, parsley, sorrel and spinach, from vegetables - Bell pepper and cabbage;
• vitamins B: pork, nuts, parsley and lettuce, butter;
• C: pepper and citrus fruits, wild garlic, dill, parsley, onion feathers;
• D: cottage cheese, hard cheeses, butter, yolk, permitted seafood, fish, caviar, fish oil;
• E: eggs, all kinds of oils, liver;
• F: nuts, fish and pork fat, vegetable oil, shellfish;
• K: spinach and lettuce greens, all varieties of cabbage, olive oil;
• P: nuts, peppers, green and black teas, all varieties of cabbage, tomatoes.

Test strips

Test strips are 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 freely in any pharmacy, are inexpensive. Brands can be very different: Acetontest, Ketostiks, Ketofan, Uriket, etc. They are one of the means of controlling weight loss on the Atkins diet. They are used in phases 1 and 2, when the breakdown of fats is the main process and you need to know for sure if it is running.

If the indicator strips show from 2 to 10 mmol / l of ketones in the urine, the process of losing weight is going according to plan, there is no need to adjust the diet. If it is elevated, increase the amount of water consumed. If the color of the indicator strip does not change within a few days, you need to eat less carbohydrate foods.

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

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

Menu

Sample menus for 1 and 2 weeks for each day will tell you how to properly compose a diet in accordance with the basic principles of the Atkins diet. Most meals come with portion sizes so that the carbohydrate content is not exceeded. If their volume is not indicated, then you can eat without restrictions. But at the same time, remember that you are losing weight and it is recommended to finish the meal with a slight feeling of hunger.

Menu for the week

The amount of "net" carbohydrates consumed is indicated by day.

Menu for 14 days

Menu for the month

If you decide to stay in the induction phase for a month, you need to take the menu for 14 days and repeat it again. If after 2 weeks you plan to switch to stage II of the diet, include additional products in it (daily volume is indicated).

• pepper - 200 g;
• boiled broccoli - 50 g;
• boiled spinach - 150 g;
• 1 tomato;
• 8 stalks of asparagus;
• - 200 g;
• ½ avocado;
• 1 bulb.

Dairy products:

• cream more than 20% - 100 ml;
• processed cheese, fetaci - 100 g each;
• homemade, fibrous cheese - 200 g each

Nuts and seeds (no more than 50 g):

• almond;
• seeds;
• roasted peanuts;
• walnuts;
• pecan;
• cashew nuts.

Fruits and berries:

• raspberries, blueberries - 100 g each;
• sweet cherry - 50 g;
• melon - 150 g.

• lemon - 50 ml;
• tomato - 100 ml.

Recipes

Keep in mind that the diet is originally from the USA, so the recipes Atkins recommends in his book can be a bit specific and unusual. Although you can find adapted options. The following culinary delights are suitable for any stage.

Biltong

• 1 kg of beef without fat and veins;
• 2 tbsp. l. salt;
• 1 st. l. coriander;
• 1 tsp black pepper;
• 1 tsp granulated sugar;
• vinegar to taste.

Cut the beef along the fibers into strips 3 cm wide. Chop the spices. Sprinkle and rub the meat with them, put it tightly in a marinating container, pouring vinegar over it. Close, leave in the refrigerator for a day. Soak the marinated meat for about half an hour in a vinegar solution (ratio 1:5). Hang the pieces in a dry place for 5 days. Cut across the grain into small pieces. It is stored without cold up to six months.

Salad with mushrooms

• 500 g of champignons;
• 400 g gouda cheese;
• 4 tbsp. l. low-carb mayonnaise;
• ¼ tsp salt;
• ¼ tsp black pepper.

Boil the mushrooms, cool, cut them into quarters, put in a salad bowl. Grate gouda, sprinkle with mushrooms. Add spices and mayonnaise, mix. Serve immediately.

protein soup

• 500 g of champignons;
• 1 kg of chicken breast;
• 4 processed cheese;
• 4 liters of water;
• ¼ tsp salt;
• ¼ tsp black pepper.

Boil the breast, take it out. In a boiling broth, put mushrooms cut into quarters or slices and whole cheeses. Grind the meat, lower it back into the water. After half an hour, cool the resulting mass, season, grind with a blender.

Rolls with pate

• 500 g chicken fillet(you can breast);
• 200 g fresh porcini mushrooms;
• 2 tbsp. l. olive natural oil;
• 100 g bacon;
• 2 onions;
• 150 g of chicken liver;
• 4 tbsp. l. cream;
• 1 tsp lemon juice not diluted with water;
• 1 st. l. gelatin powder;
• ¼ tsp salt;
• ¼ tsp black pepper.

Cut half of the chicken fillet, rinse, dry, fry in oil. Wrap in bacon. Chop onions. Cut the liver into small pieces, mushrooms into slices. Fry these ingredients until golden in oil. Make minced meat from the second half of the chicken fillet, combine with mushrooms, liver and vegetables. Add cream, sprinkle with lemon juice.

Grease a baking sheet with oil, put minced meat on the bottom, bacon rolls on top. Wrap in foil, make 3-4 punctures in it. Bake for an hour at 180°C.

Cool the finished pate, pour gelatin diluted in water, wait for it to thicken.

Protein dessert with cocoa

• 200 g walnuts;
• 10 tablets of any sweetener;
• 50 ml of instant coffee;
• 4 egg whites;
• 50 g cocoa powder.

Grind nuts and tablets. Mix 150 g of nuts and sweetener with coffee. Beat egg whites until stiff peaks, add to the main mass. Heat over low heat until thick. Cool, make balls with a diameter of 2-3 cm, roll in the remaining nuts and cocoa powder.

The Atkins diet has helped many people around the world not only lose weight, but also improve their health. If you are looking for a long-term result, this technique is exactly what you need.

Cardiologist, author of the revolutionary low-carbohydrate weight loss method, Dr. Atkins ran a medical center in New York City for many years. During his scientific practice, he was able to restore health to a large number of his patients.

Robert Atkins, studied the effect on the human body and the use of minerals and vitamins in dietary nutrition, he is the creator of food supplements, has numerous awards in the field of alternative medicine, and has written many books on nutrition. His best-selling book, Dr. Atkins' New Diet Revolution, really opened up a new approach to nutrition to the world.

The basic principle

Robert Atkins claimed that the low-carb diet he developed was the superiority of metabolism over excess weight. He explained the essence of the low-carb method by the fact that the human body spends much more calories on fat burning than on carbohydrates. According to the results of his research, this difference is 950 calories per day.

Atkins, considered the main cause of overweight - metabolic disorders.

As the experience of his scientific practice has shown, overweight people become overweight even on a less high-calorie diet than those who do not have weight problems. This metabolic disorder is associated with the hormone insulin, it can be avoided by correcting the amount of carbohydrates consumed.

In other words, it is necessary to abandon the group of products, which is the cause of completeness. Surprisingly, the Atkins metabolic modification allows you to consume more calories than before the diet and still successfully lose weight.

How does a low carb diet work?

Even in the most resistant to weight loss organism, with a decrease in nutrition to zero levels of carbohydrates, ketosis-lipolysis develops. In this state, the body begins to actively burn its own fats, consuming them as fuel. This is what explains the high effectiveness of the Atkins diet.

At the same time, he explains that the state of ketosis can only be achieved with the almost complete exclusion of carbohydrates from the diet. In most cases, the daily intake of carbohydrates in the diet should not exceed 40 grams. For comparison, outside the diet, the average person consumes 300 grams of carbohydrates per day.

Now, as for the long-term results of the low-carb Atkins diet. Sophisticated supporters of various kinds of diets know that the main indicator of an excellent diet is the result of losing weight.

But no less important, there is an indicator of long-term results. For example, low-calorie and moderate diets in maintaining results with a low-carbohydrate diet fail completely! Literally the next day after the end of the course of such diets, the weight begins to return insidiously.

In comparison, the examples of those who followed Dr. Atkins' low-carb method had no problems maintaining the new weight after losing weight.

Advantages and disadvantages

To unconditional benefits Atkins methodology can be attributed to the following provisions:

• The diet does not limit portions of allowed foods.
• The diet absolutely excludes hunger, a feeling inherent in most existing diets.
• Allows fatty foods.
• Due to the normalization of metabolic processes, appetite decreases.
• The weight loss system provides long-term results.
• The principle of nutrition proposed by the diet can be successfully applied throughout life.
• The low-carb technique guarantees long-term stable results.
• The Atkins nutrition system helps to get rid of the diseases associated with obesity.

Concerning shortcomings of the proposed power supply system, they have a place to be and deserve special attention:

• Minimal carbohydrate intake provokes a lack of glucose in the body, which can cause poor health, distraction, constant feeling of fatigue;

The Atkins Low-Carb Method states that reducing carbohydrates and increasing protein in the diet both burns fat and reduces the amount of insulin in the blood. And lowering insulin lowers blood pressure and cholesterol levels.

It sounds very tempting, although it contradicts the recommendations of the Ministry of Health, not advising to reduce the amount of carbohydrates.

The Atkins diet is not for everyone. There are strict contraindications:

• kidney disease, gallstone disease,
• with hypertension, cardiovascular diseases,
• ulcer,
• diabetes,
• you should not go on this diet, those whose relatives suffered from cancer,
• childhood,
• pregnancy and lactation.

As noted above, the basis of the diet is the calculation of carbohydrates consumed: in most cases, the daily intake of carbohydrates in the diet should not exceed 40 grams. The number of calories per day is 1400-1500. The restriction of carbohydrates removes water from the body, and a small calorie content leads to quite tangible results: weight loss of about 5 kg in 2 weeks.

Allowed products for compiling a low-carb Atkins menu:

The exception is:

• canned meat, which include sugars and nitrites, as well as products made using meat and fish substitutes.
• any margarine and refined fats.
• Caffeine

Table-counter for carbohydrate control according to the Atkins method

Flour products and cereals:

• rye bread - 40.1;
• oatmeal cookies - 40.2;
• oatmeal - 65.7;
• buckwheat - 68.0;
• shelled peas - 57.7

Dairy products:

• curdled milk - 4.1;
• butter - 0.73;
• cream 20% from cow's milk - 3.6;
• mayonnaise - 2.6;
• sour cream 10% - 2.9;
• sour cream 20% - 3.2;
• fat cottage cheese - 1.3;
• low-fat cottage cheese - 1.5;
• soy curd "tofu" - 3.0;
• fat kefir - 4.1;

Eggs:

• chicken eggs - 0.7
• quail eggs - 0.6

Raw vegetables:

• parsley - 8.1;
• radish - 4.1;
• lettuce - 2.2;
• beets - 10.8;
• ground tomatoes - 4.2;
• pumpkin - 6.5;
• dill - 4.5;
• beans - 21.2;
• garlic - 2.9;
• champignons - 0.5
• eggplant - 5.5;
• peas - 13.3;
• green - 5.7;
• zucchini - 5.4;
• white cabbage - 4.3;
• cauliflower - 7.0;
• green onion - 3.0;
• onion - 4.7;
• carrot - 8.1;
• ground cucumbers - 4.1;
• sweet green pepper - 2.2

Fresh fruits:

• kiwi - 10.6;
• strawberry - 8.1;
• lemon - 3.6;
• raspberries -9.0;
• tangerine - 8.6;
• canned olives - 4.8;
• peaches - 10.4;
• blueberries - 8.6;
• sweet cherry - 12.3;
• apples - 11.3;
• apricots - 10.5;
• pineapple - 11.8;
• orange - 8.4;
• watermelon - 9.2;
• grapes - 17.5;
• cherry - 11.3;
• pear - 10.7;
• melon - 9.6;
• plum - 9.9;
• currant red and black - 8.0

Nuts and seeds:

• peanut - 14.0;
• walnuts - 13.0;
• cedar - 10.0;
• pumpkin - 12.0;
• sunflower - 16.0;
• pistachios - 19.0;
• hazelnut - 16.0

Vegetable oils, fats of animal origin, meat, poultry, fish, as well as cheese and cheese practically do not contain carbohydrates!

The essence of the Atkins diet

The Atkins technique includes four steps:

First stage

The first stage of the Atkins technique is a two-week stimulating diet.

At this stage, the restriction of carbohydrates in the daily diet is 20 grams.

The most strict stage of the diet: the use of prohibited foods is limited as much as possible. In accordance with the methodology, a restructuring of metabolic processes in the body occurs in a two-week period.

Thanks to the new diet, metabolic processes are normalized. At this stage, the most active weight loss occurs. The task of the stimulating stage is to correct the unbalanced metabolism as quickly as possible.

Two main principles of the first stage:

• the speed of weight loss is directly dependent on the amount of carbohydrates in the daily diet;
• calculation and control of the amount of carbohydrates for the daily menu must be carried out using counter table carbohydrate content in foods.

A sample menu of the Atkins stimulating diet for one day:

• breakfast: scrambled eggs (on 2-3 eggs), tomato - 1 pc., coffee can be with cream, but without caffeine.
• dinner: chop (up to 250 g), mushroom salad with cheese, onion, lettuce.
• dinner: fish (preferably salmon) weighing up to 300 g, salad with cabbage, seasoned with lemon and garlic.

Second phase

The second stage of the Atkins technique is sustainable weight loss.

The duration of the second stage is purely individual. It depends on your metabolism and the criteria for the ideal weight that you have determined for yourself. The weight continues to drop. The menu is gradually introduced products previously prohibited. The second stage is characterized by stable weight loss, it can be continued for as long as you like until you achieve the desired result.

Third stage

The third stage of the Atkins technique is called pre-supporting.

At this stage, the assortment of the diet is expanding, you can increase the proportion of carbohydrates in the daily menu. Even more prohibited foods are allowed.

This stage can be carried out under the slogan "eat whatever you want!". BUT! The main philosophy of the diet should be followed: LESS carbohydrates, MORE proteins! Don't overeat! Learn to control the line between satiety and overeating.

At this time, it is very important to learn how to adjust the amount of carbohydrates consumed in order to maintain and maintain a stable weight forever. This is achieved by regularly weighing on an electronic scale and monitoring the stability of the weight.

As soon as your weight starts to increase, immediately adjust the amount of carbohydrates in your diet.

Thus, at this stage, you will determine for yourself the ideal rate of carbohydrates, at which the weight will always remain unchanged.

Fourth stage

The fourth stage of the Atkins technique is supportive.

The maintenance phase can be called an indefinite diet. Perhaps it would be correct not to define any time period for this stage. In order for the metabolic processes in your body to always be in a balanced state, you need to take a maintenance diet as the standard of nutrition for life.

Throughout all stages of the diet, Dr. Atkins recommends the use of multivitamin and mineral complexes.

Menu for 14 days

Following the above rules, it is easy to create your own menu for every day. Using a carb counter chart, prioritize protein foods while minimizing carbohydrate intake.

As an example, here is the Atkins diet menu for 2 weeks:

Today, few people have not heard about this diet and its famous creator. The Atkins diet is actively discussed on diet forums and medical blogs, and this topic has long been one of the hottest in glossy magazines. Such a number of supporters and opponents can hardly boast of any other diet, except perhaps the Dukan diet. Many are attracted by its effectiveness in the complete absence of a feeling of hunger, but at the same time, such a global restructuring of the diet and a huge number of conflicting opinions and reviews are alarming. So what is this nutrition system really - a simple and satisfying way to get a dream figure or a real threat to health?

Principle of the Atkins Diet

The concept of "diet" is rarely associated with the words "nutritious" and "tasty", rather, quite the opposite: according to most people, the love of delicious food goes hand in hand with extra pounds. The creator of the eponymous diet, MD Robert Atkins himself was familiar with the problem of excess weight firsthand. When his weight reached 110 kg due to stress and malnutrition, he developed a low-carbohydrate diet high in protein and fat, which helped him and his patients achieve the desired weight and maintain it for life without suffering from hunger strikes. According to Dr. Atkins, modern man eats too many refined carbohydrates, which leads to increased production of insulin and the development of obesity. In addition, the use of fat-free foods in order to reduce weight does not lead to the proper result, as it does not give a person a feeling of fullness. The constant feeling of hunger provokes more bouts of overeating and creates a vicious cycle of "excess weight - diet - breakdown - excess weight." Strictly restricting carbohydrates in the diet helps to break this vicious cycle, as the body begins to use its own fat reserves as an energy source instead of glucose, and sufficient protein and fat intake helps maintain satiety. Moreover, being a true gourmet, Robert Atkins emphasized that with such a regime, food can be not only satisfying, but also amazingly tasty.

It is possible to lose weight and at the same time not deny yourself the pleasure of feasting on fried chicken with a crispy skin or scrambled eggs with bacon, while such a diet has a clear scientific justification. The Atkins diet has found many adherents around the world, including celebrities such as Jennifer Aniston and Cameron Diaz, although there are many opponents.

The opinion of nutritionists about this type of nutrition

The Atkins diet has many supporters and opponents, but they all agree that this diet can only be followed under the supervision of a doctor. Robert Atkins himself has repeatedly emphasized that his diet is intended only for healthy people who are overweight.

The Robert Atkins diet, which completely eliminates carbohydrate foods, dramatically changes the entire metabolism and is suitable only for very healthy people without hormonal, cardiovascular, gastrointestinal and urinary problems. The undeniable advantage of the Atkins diet is high satiety. No one feels hungry with this diet, except for the longing for baked goods and sweets. The Atkins diet is perfect for the cold season.

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

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

All high-protein diets, including the Atkins diet, which exclude carbohydrates, are unbalanced nutrition programs. Such forced consumption of protein products is categorically contraindicated for people with kidney and liver diseases. In addition, carbohydrate-free nutrition is fraught with the development of depressive disorders. Weight on such diets really goes away, but it is dangerous to follow them without a preliminary medical examination.

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

On the Atkins diet, they really lose weight, but eating more than 120 grams of protein per day (and on the Atkins diet it reaches 150 grams) can lead to hypertension, gout and kidney disease.

Yulia Chekhonina, doctor, Research Institute of Nutrition, Russian Academy of Medical Sciences

http://online.anyflip.com/mhru/ungd/mobile/index.html#p=27

Contraindications

1. Diseases of the kidneys and liver.
2. Diseases of the cardiovascular system.
3. Diseases of the gastrointestinal tract.
4. Urolithiasis disease.
5. Pregnancy and lactation. Those planning pregnancy are also not recommended to follow this diet.
6. Elevated levels of creatinine in the blood.
7. If you have type 1 or type 2 diabetes, you can follow the diet only under the supervision of a doctor.
8. It is undesirable to start a diet over the age of 40, as the risk of complications increases.
9. Gout.
10. Joint diseases.
11. Menopause, as low-carbohydrate diets during this period can increase the likelihood of fractures.
12. Professional athletes need a preliminary consultation with a nutritionist and a sports doctor.

Atkins Diet Plan

Robert Atkins has repeatedly claimed that his diet is mistakenly called a diet in the full sense of the word. Dr. Atkins' diet plan includes 4 phases, only 2 of which are actually diets:

1. The induction phase, during which there is an active restructuring of metabolism and rapid weight loss (up to 7 kg).
2. Balancing phase aimed at achieving the ideal weight.
3. Phase of a smooth exit from the diet.
4. The maintenance phase, in which a person can stay all his life in order to maintain the result.

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

Induction phase

This stage of the diet lasts at least 2 weeks and is the most restrictive in terms of carbohydrate restriction in the diet (no more than 18-22 grams of carbohydrates per day, 12-15 of which should come from non-starchy vegetables). Sugar in any form, bread, cereals, all fruits, legumes, all dairy products, except for butter, sour cream and cream, as well as nuts are excluded. You need to drink at least 8 glasses of water a day. Protein intake for women - from 91 to 133 grams, for men - from 112 to 154 grams per day. The total calorie content of the diet is 1500–1800 for women and 1800–2000 for men. Subject to all the rules, weight loss will be from 5 to 7 kilograms. According to Dr. Atkins, the duration of the induction phase can be longer than 2 weeks if you want to continue losing weight at such a rapid pace (but not more than a month), but in this case it is recommended to add nuts to the diet.

Table: products allowed in the induction phase, with nutritional value per 100 grams of product

Please note that the table does not represent full list products: all types of meat, fish, seafood and poultry are allowed, as well as all natural (non-hydrogenated) vegetable and animal fats and non-starchy vegetables. Although the Atkins diet does not prohibit the consumption of foods such as sausage and sausages, it must be remembered that processed meats contain non-diet starch, as well as color fixers, which definitely cannot be called a healthy additive.

Photo gallery: foods allowed in the induction phase of the Atkins diet

All types of meat Fish and seafood Natural fats Non-starchy vegetables

sample menu

• Breakfast. An omelet with mozzarella cheese and mushrooms or non-starchy vegetables of your choice (spinach, bell pepper, broccoli, onion). Other options are scrambled eggs with tomatoes and bacon, or smoked salmon with cream cheese and a slice of cucumber.
• Dinner. Green salad with grilled chicken pieces, avocado and homemade mayonnaise.
• Dinner. A piece of baked meat or fish. For garnish - vegetables to taste (boiled cauliflower with cheese or baked eggplant).
• Snacks. Vegetables with cheese and yogurt sauce; cherry tomato salad with mozzarella and basil dressed with olive oil; slice of avocado.

Balancing phase

Once you're down to just 7kg before your goal, increase your carb intake by 5 grams each week. The diet in this phase expands somewhat: you can include berries, nuts, legumes, a small amount of starchy vegetables, and even alcohol without added sugar in the diet. Stick to this diet until your weight exceeds the desired one by 4-5 kg.

sample menu

• Breakfast. In addition to the aforementioned breakfast options suitable for the induction phase, you can prepare a low-carb smoothie from white cheese, Greek yogurt and berries of your choice.
• Dinner. Diversify your menu with a rich soup of vegetables with the addition of legumes, as well as meat or chicken.
• Dinner. Fish in Greek with a side dish of stewed vegetables.
• Snacks. A handful of nuts of your choice.

Table: portions of allowed foods containing 5 grams of carbohydrates

The exit phase

Increase your carbohydrate intake by 10 grams each week by adding small amounts of fruits and whole grains. At this stage, which implies a significant expansion of the diet, it is very important to learn how to track your body's reaction to a certain product. A sudden increase in appetite and weight gain is an indication that this product should be avoided. Follow this diet until you reach your desired weight.

Table: portions of allowed foods containing 10 grams of carbohydrates

maintenance phase

In this phase, which Dr. Atkins called not a diet, but a lifestyle, you should consume between 45 and 100 grams of carbohydrates daily, depending on your level of activity. To maintain your ideal weight, avoid sugar in any form, flour products and large amounts of alcohol.

Recipes for different phases for every day

Zucchini fritata (induction phase)

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

1. Heat 1 tablespoon olive oil in a heavy skillet over medium heat, add sliced ​​zucchini, fry until browned.
2. Add the green onions, 1/2 teaspoon salt and red pepper to the skillet. Cook 2 to 4 minutes, transfer to a bowl.
3. Whisk eggs with cheese, 1/2 teaspoon salt and basil.
4. Pour 1 tablespoon of oil into a frying pan, heat, add the egg mixture and cook for 1-2 minutes.
5. Put the zucchini on top, lower the heat and cook, covered, for 5-6 minutes.
6. Place the skillet in the preheated oven for 1-2 minutes to brown the top of the fritata and serve immediately.

Servings Per 4, Food and energy value per serving: 18.6 g protein, 24.5 g fat, 3.5 g carbohydrates, 309 kcal.

Low Carb Coconut Bread (Induction Phase)

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

1. Preheat oven to 180°C. Grease a 10x20cm (or smaller) tin with oil.
2. Whisk eggs with xylitol and melted butter. Sift together coconut flour, baking powder and salt.
3. Mix all ingredients until a homogeneous mass is obtained.
4. Pour the mixture into the mold, bake for 30-40 minutes until golden brown.
5. Cool for 10 minutes, then turn out onto a wire rack.

Number of servings - 16, nutritional and energy value per serving: 3.2 g of protein, 8.3 g of fat, 1.3 g of carbohydrates, 102 kcal.

Turkey chili (balancing phase)

• 1 st. a spoonful of extra virgin olive oil;
• 1 chopped onion;
• 4 minced garlic cloves;
• 1/4 teaspoon chili pepper;
• 1 kg of minced turkey;
• 3 cups chopped tomatoes;
• 3 cups chicken broth;
• salt to taste.

1. Heat the oil in a deep, thick skillet over medium heat. Add onion and garlic, simmer for 8 minutes.
2. Add minced meat and stir until it turns brown.
3. Put the rest of the ingredients, reduce the heat to a minimum and cook under the lid for 1.5 hours.

Number of servings - 6, nutritional and energy value per serving: 38.03 g of protein, 4.42 g of fat, 9 g of carbohydrates, 231 kcal.

Atkins diet for vegetarians

As you can guess from the set of products allowed for use on the Atkins diet, the doctor himself was not a vegetarian. Moreover, he believed that choosing the path of vegetarianism for oneself means dooming oneself to a constant feeling of hunger. However, he did not consider meat-eating an obstacle to eating enough vegetables, emphasizing that he eats more vegetables than any vegetarian. However, a vegetarian version of the Atkins diet exists, also known as the Atkins eco-diet. According to the rules of this diet, you should get 31% of all kilocalories from vegetable protein (mainly from soy products and nuts), 26% from carbohydrates (non-starchy vegetables, berries, fruits in small quantities) and 43% from vegetable fats. To diversify your menu on this diet, you will have to constantly show imagination, however, in terms of health benefits, such a diet is considered somewhat more advantageous than the traditional one. In particular, with the same weight loss, cholesterol and arterial pressure were lower in subjects who practiced the eco-diet for 4 weeks compared with volunteers who adhered to the traditional Atkins diet.

Side effects and how to avoid them

1. During the induction phase, when your body is changing from one type of metabolism to another, symptoms such as weakness, distraction, dizziness, and nausea are very likely. To make this difficult period easier for yourself, it is recommended to abandon active physical activity and not plan important things for this time. You can gradually start training after the adaptation period is over.
2. Such a radical restructuring of the diet cannot but affect the condition of the intestines, both in the form of constipation (due to lack of fiber) and diarrhea (due to the abundance of fatty foods). In the first case, remember to include non-starchy vegetables in every meal and drink at least 8 glasses of water a day. If this is not enough, take fiber supplements. In the event of diarrhea, try to eliminate dairy products from the diet - sometimes the cause of this unpleasant phenomenon is lactose intolerance. If this does not help restore normal digestion, reduce the amount of fat consumed. It is possible that your body just needs time to readjust, and soon everything will return to normal.
3. Like any other unbalanced diet, Atkins nutrition cannot satisfy the body's needs for all vitamins and minerals, which is fraught with weakened immunity and frequent viral diseases, so be sure to take a vitamin-mineral complex. Robert Atkins considered taking dietary supplements a must-have addition to his diet.
4. Although the Atkins diet does not imply the exclusion from the diet of sausages, sausages, smoked meats and other processed meats, it must be remembered that these products contain large amounts of hydrogenated fats, color stabilizers and sodium nitrite, which contribute to the development of cancer. It is no coincidence that the World Health Organization equates the harm from eating processed meat with smoking.
5. Get regular medical check-ups to monitor your health. Pay special attention to indicators such as cholesterol levels, the content of ketone bodies in the urine and the level of thyroid-stimulating hormone in the blood.

Came to our country from the West, based on limiting the amount of carbohydrates. chief its difference from other diets is the ability to take into account the individual characteristics of the body. At its core, this program combines a diet and a nutrition system (the first is used once, the second helps to keep weight within certain limits).

The Atkins diet has been successfully used in our country and abroad. She is especially popular among Russian celebrities and politicians. It should be noted that the same principle is used in the Kremlin diet.

Dr. Atkins himself speaks out categorically against taking all kinds of medicines during the first fourteen days of the diet. For this reason, you should consult your doctor before starting this program. It should also be taken into account that the restriction of carbohydrates leads to a decrease in blood sugar levels.

In addition, during pregnancy, such a diet is contraindicated, as it can have a negative impact on the health of the child. For the same reason, it cannot be used during breastfeeding. With renal failure, this diet is also contraindicated.

The Atkins diet includes two phases, the duration of the first is 14 days. During this period, the body receives a minimum of carbohydrates, which allows you to even out the calorie balance due to the consumption of accumulated body fat as a "fuel". In this way, the maximum possible weight reduction is achieved.

After a two-week program, restrictions on the calorie content of foods are removed, and control is exercised only over the amount of carbohydrates. You can determine the limit value only taking into account the characteristics of your body. This is the whole complexity of the diet - you need to constantly monitor your weight and adjust the carbohydrate balance for almost the rest of your life.

During the first phase, the maximum daily carbohydrate intake is 20 grams. For most people, the value of this parameter averages about 40 grams. Excess is fraught with obesity, since simultaneously incoming fats and carbohydrates are not absorbed in the body in the same way. Thus, carbohydrates as "fuel" are consumed to obtain the energy a person needs for normal life, and excess fat is stored "in reserve".

Despite the fact that 20 grams seems like an intimidating figure, it is quite possible to reach this level. This amount of carbohydrates is contained in 1.5 tablespoons of sugar (for example, in tea), in a bun. Therefore, you must immediately forget about snacks and fast food. To prevent such impulses, you just need to follow the compiled list, which includes products that are allowed to be consumed in any quantity and at any time. But this does not mean that there should be no measure - no excesses, food should be taken only when a persistent feeling of hunger appears. It is better to forget about chips and other snacks right away.

Approved Products

The list of products mentioned above includes:

• river / sea fish;
• all kinds of seafood (except for oysters, their quantity is limited, so the recipe should be calculated in advance);
• bird, including game;
• chicken / quail eggs (any cooking method);
• hard cheese (some hard cheeses are limited, so the recipe is calculated in advance);
• various vegetables;
• fresh mushrooms.

You should also follow the following rule: do not consume the daily intake of carbohydrates along with proteins and fats at the same time (interval - 2 hours). Proteins and fats can be combined with each other.

Products, the use of which is strictly prohibited:

• any alcoholic drinks;
• artificial fats;
• fruits;
• sugar;
• starchy vegetables (corn, potatoes - preliminary calculation of the recipe);
• confectionery and bakery products.

Limited Products

These are products, the number of which is limited, but not completely prohibited:

• zucchini;
• tomatoes;
• cabbage;
• sour cream.

As for the liquid, it is allowed to drink plain, mineral water, as well as coffee, tea and any drinks that do not contain carbohydrates.

This phase is simpler than the first, because the body has become accustomed to restrictions, and the metabolism has reoriented to the consumption of stored fats. The allowable rate of carbohydrates per day is doubled - up to 40 grams (but this is an approximate indicator, the rate should be determined taking into account the characteristics of the body).

At this stage, it is necessary to strictly control the weight, since the consumption of body fat will be slower. After the optimal weight for a losing weight person is reached, carbohydrate foods should be gradually added to the diet until the weight begins to increase again - this is how the individual carbohydrate level is determined. Then it is enough to go to this level to gain weight, and vice versa.

In the future, some excesses will probably be allowed, but having gained a little extra weight, you can quickly get rid of it by reducing the rate of carbohydrates consumed to the level of the first phase.

Diet Benefits

The main advantage of this nutrition program is its simplicity and relatively easy application - the restrictions are not too severe. As for the list of prohibited foods, it practically does not differ from a similar list in other diets.

Another obvious benefit is the high effectiveness of the Atkins diet. The only requirement is to strictly follow the recommendations and observe simple rules. And although the weight is reduced slowly, but qualitatively and for a long time.

Normalization of nutrition and metabolism is another plus of the diet. In addition, meals are not limited by any framework in terms of time and quantity.

Diet Disadvantages

This diet cannot be called balanced, although in this matter it is several times superior to other programs. It is possible that there will be a need to take additional vitamin-mineral complexes.

Also, the disadvantages of the diet include its duration - lifelong control of carbohydrate balance. In addition, it is necessary to pre-calculate recipes according to the tables.

Dr. Atkins Protein Diet - Video