Atkins diet - the secret of the ideal figure of Hollywood stars

The Atkins diet, developed more than 40 years ago by the American doctor - cardiologist Robert Atkins originallyto fight their own excess weight, has been popular all over the world for many years.

She helped to lose weight to more than 50 million people, among her admirers are many famous people such as Jennifer Aniston, Catherine Zeta Jones, Brad Pitt, Robbie Williams and many others, so it is sometimes called "Hollywood".

Its principles were further used to develop the most popular Kremlin diet in our country.

The essence of the Atkins diet ^

The main essence of the Atkins diet, as well as the similar low-carbohydrate French Ducane diet is low-carbohydrate nutrition, in which the body, deprived of the main source of energy from carbohydrates, is forced to convert fat stores.

Its main goal is to rebuild the metabolism so that the body is accustomed to using fats as the main source of energy, as well as to maintain a constant level of glucose in the blood and permanently rid people of food dependencies and excessive cravings for sweets.

According to Dr. Atkins, the food recommended to them, in addition to the loss of extra pounds:

• Improves the general condition of the body, as fat loss leaves toxins contained in fat stores.
• In addition, he argues that protein nutrition with products with a low glycemic index normalizes the level of sugar in the blood, because the protein is digested much slower than carbohydrates and therefore excludes sharp jumps in glucose.
• This, in turn, prevents fatigue, headaches, joint and muscle pains and even depression.

But with all its merits, this technique is not shown to everyone - it is not recommended for use by pregnant, nursing mothers and people with kidney diseases.

Phases of the Atkins diet ^

Dr. Atkins weight loss program consists of four phases, each of which has its own distinctive features.

The first phase of the

The first phase - the phase of induction, is the most severe and lasts a minimum of two weeks, during which the human body starts "ketosis", that is, the process of splitting fats. During the first phase, the following rules should be adhered to:

• reception of carbohydrates not more than 20 g per day;
• food is taken 3 to 5 times a day in small portions, and the interval between meals should not exceed 6 hours;
• to drink at least 8 glasses per day of ordinary water;
• with constipation to take rich in plant fibers and fiber;
• does not overeat - get up from the table with a sense of satisfaction, not satiety;
• completely exclude from the diet bread, flour products, starchy vegetables, nuts, seeds;
• to moderate the onset of ketosis moderate exercise is desirable.
• The permitted products in the first phase are meat, fish, shrimp, mussels, eggs, any vegetable oils.
• In limited quantities allowed - cottage cheese, butter, sour cream, cucumbers, tomatoes, zucchini, cabbage, eggplant, green olives, nuts, seeds.
• Completely banned - sweets, bakery and flour products, tomato paste, potatoes, beets, carrots, grapes, banana, strawberries, orange, pineapple.

In the first phase, weight loss begins, which ranges from 2 to 5 kilograms, depending on the individual characteristics of the body.

The second phase of

• The second phase is the phase of systematic weight loss and lasts from several weeks to several years, depending on how many kilograms of weight you need to reset.
• In this phase, an individual maximum daily carbohydrate norm is determined experimentally, at which the weight loss continues without stopping ketosis.
• Different people this value can vary significantly and ranges from 20g to 150g per day.

During the second phase, you need to gradually increase the daily amount of carbohydrates and closely monitor the dynamics of weight changes. If the weight continues to decrease, then you can increase the amount of carbohydrates in the diet;If he stopped or grew up, you need to return briefly to the phase of induction.

If you do daily control measurements of weight, then, as a rule, it is difficult to catch the dynamics of weight, since for a day its fluctuations are almost invisible. Therefore, for reliability, control weighings can be carried out once a week, slightly increasing the duration of the second phase.

In the same way, you can independently regulate the whole process of losing weight - for example, if you want to diversify your menu, increasing the amount of carbohydrates and thereby slightly reducing the rate of weight loss. You can also increase the amount of carbohydrates consumed by increasing physical exertion.

The third phase of the

The third phase - the phase of the transition to maintaining the weight, begins after reaching the desired weight.

This phase is also experimental, but its purpose is the individual daily amount of carbohydrates, at which the weight will stop and remain stable.

• It is recommended to increase the daily norm of carbohydrates also very smoothly, no more than 5-10 g per week and carefully monitor the dynamics of weight.
• This phase needs to be approached very responsibly and not to hurry up, because the individual carbohydrate norm for stable maintaining the ideal weight will need to adhere to all life.

The fourth phase of

The fourth phase - the phase of maintaining body weight lasts a lifetime. Dr. Atkins assures that if the carbohydrate norm determined in the third phase is adhered to, then the weight will be constantly - ideal.

You can not relax and start uncontrolled use of sweets, because the lost kilograms will immediately return and the process of losing weight will have to start again, from the very first phase. Do not allow an increase in body weight more than 3 kilograms from the desired weight.

Atkins diet table ^

The Atkins diet table shows the carbohydrate content in 100 g of products and allows you to correctly calculate your daily diet.

These products are recommended to make up your daily diet:

Table of prohibited foods that must be avoided in every way:

Recipes and approximate Atkins diet menu ^

Various appetizing Atkins diet recipes allow you to lose weight nourishingly, deliciously andcomfortable. Choosing from the table the allowed products, you can show imagination and experiment with them depending on your food preferences.

Feel free to buy new varieties of fish and meat, vegetables( check the amount of carbohydrates in them).Prepare from them various vegetable soups, stews, salads, side dishes and mashed potatoes, make up new combinations and options.

Atkins diet recipes, as well as the exemplary menu there is a great variety, you can take as a basis the below and combine for your taste.

Salad from eggs with vegetables

• 1 boiled egg, 1 tomato, 2 medium cucumbers, 1/2 bell pepper and lettuce leaves cut, season with olive oil.
• You can add a little lemon juice and pine nuts.

Seafood Salad

• Squid rings boil, add sliced ​​steep egg, boiled corn, some wild rice and boiled shrimps.
• Add olive oil and lemon juice.