"There is something you want and lose weight" - for many of usthis combination of words seems simply incredible. After all, often for every weight dropped, but what can I say, for every gram, there is a painstaking work in the gym and a sharp restriction in the diet. And, nevertheless, it is quite real to eat well without limiting yourself to using a lot of favorite foods and lose extra pounds. The Atkins diet is the right decision.
Back in 1972 the book "Revolutionarydiet of Actins ". Its author, cardiologist Robert Atkins recommended readers to bring fats and proteins to the forefront, and limit carbohydrates to the maximum. The diet immediately found its fans, including the stars of Hollywood and Russia. So, what is the essence of the Atkins diet?
Phases of the Robert Atkins diet
The first phase is induction. Its main goal is to start the process of ketosis in the body, i.e. the process of splitting fats, which is the basis of the diet. The first phase is marked by the strictest restriction on the amount of carbohydrates eaten - no more than 20 grams per day (it is important to note that "pure" carbohydrates, ie carbohydrates without fiber, are taken into account). You can eat:
- all kinds of poultry, fish, meat (including sausages without hydrocarbon-containing fillers);
- cheese with a minimum content of carbohydrates;
- animal fats, including fish oil;
- sugar substitutes (sucrose, fructose, maltose);
- some types of plant foods (greens, leaf lettuce, Chinese cabbage, cucumbers, olives, radishes).
There are the above products can be as long as you want, but not overeating. It is recommended to drink mineral and table water, unsweetened herbal tea and drinks with sugar substitutes.
Cabbage, aubergines, artichokes, avocados, tomatoes, onions, green peas are allowed to eat in limited quantities.
At all to exclude from a diet at observance of a dietrecommended artificial fats, dietary low-fat foods, alcohol and, of course, any foods high in carbohydrates (fruits, bread, cereals, sweets).
If you like any product, butdoubt whether you can eat it, a special table of the Atkins diet will help you: it indicates the carbohydrate content and nutritional value in a particular product.
Stay in the first phase followed by two weeks. By the way, already from this period begins weight loss: for two weeks you can lose up to 4 kg. To accelerate the onset of ketosis will help exercise.
The second is the main phase of the diet. Its goal is a planned dropping of extra kilograms to the desired result. Menu on the diet of Atkins you make up independently, most importantly - controlling the process of weight loss, you need to gradually increase the intake of carbohydrates. If the weight decreases, then, if desired, the amount of carbohydrates consumed can be increased; if the process of losing weight stopped - carbohydrate limit, respectively, reduce. With the increase in the daily carbohydrate norm, it is gradually necessary to expand the menu. The Atkins diet does not involve the initial inclusion of sweet fruit in the diet, now, it is even recommended: we add, first of all, berries, fruits, as well as nuts and grains. The second phase ends when the arrow on the scales shows a figure of 2 kg more than the desired result.
As soon as the figure on the scales suits you, it startsthe third phase is the transition to maintaining weight. As a rule, in the first weeks after the end of the diet, we begin to quickly return the lost. This happens when a person, completing a diet, returns to the old way of life - in particular, to traditional food. The purpose of this phase of Dr. Atkins diet is to develop an optimal diet, such as to preserve the weight gained for a long period (ideally for the whole subsequent life).
And, finally, the last (fourth) phase of the newthe revolutionary Atkins diet - the phase of maintaining weight. You can do this by controlling what you eat, in what quantity, and, of course, do not forget about the basic position of the Atkins diet (a minimum of carbohydrates). In fact, the fourth phase - for the rest of your life, because only controlling the process of nutrition, you will be able to maintain the ideal figure. By the way, now, after the third phase of the diet, you will be easier to manage your weight, because you will already know the reaction of the body to these or other products and if necessary, you can easily adjust your diet so as to get rid of excess weight if necessary.
Diet Atkins - reviews and opinions
As a rule, the Atkins diet has onlypositive feedback, so every day she has more and more fans. In addition, according to experts, such a diet improves the metabolism in the human body, controls the level of sugar and simply disaccustoms to the habit of pampering yourself with sweet. In addition, recipes for cooking dishes with the Atkins diet can be very tasty due to the relative "permissiveness" in the choice of products.
And yet, if you decide to follow the Atkins diet,Before starting, consult a specialist. Despite the apparent simplicity, the diet is very serious and only suitable for healthy people. It is extremely undesirable to adhere to a diet in the presence of hormonal failures, as well as people with cardiovascular diseases, diseases of the stomach, liver and kidneys, as well as diabetics. Contraindicated diet during pregnancy and lactation.