The Atkins Diet
What is the Atkins diet
About 40 years ago, an American cardiologist Robert Atkins developed a low-carb food system, which was successfully used to deal with more than their own body weight.
The Atkins diet is based on limited carbohydrate intake for the purpose of switching the body to use glucose as an energy source to burning its own fat reserves. Atkins Diet refers to the ketogenic diet because it stimulates metabolism in transition ketosis, in which the energy is extracted from the so-called ketones produced by the body from fat cells. Menu Atkins diet involves the consumption of carbohydrates in a small amount, resulting in the absence of glucose, insulin response, and this in turn leads to a reorientation of metabolic processes in cells using accumulated fat for energy. In connection with the reduction of the body to maintain glucose metabolism begins to intensively produce adrenalin, growth hormone and glucagon, which play an important role in the transformation of ketone bodies.
In addition, the adrenaline and growth hormone are a kind of natural antidepressant, which is important for the psychological state of people who are forced to restrict their diet. Thus, the power supply system is based on a strictly limited the use of simple carbohydrates that, as confirmed by reviews of the Atkins diet, inevitably leads to a decrease in appetite, in addition to biochemical changes in the body. A prerequisite for compliance with this diet is drinking plenty of fluids - at least eight glasses of water a day.
The Atkins diet, the results of which confirmed as the ordinary people and Hollywood actor, consists of four stages, within which there is a weight reduction.
Atkins Diet. The opening stage
The first stage is aimed at stimulating weight loss, it is recommended to adhere for about two weeks. The main condition of this phase is to reduce the amount of carbohydrates to 20 grams per day, while the daily rate can not eat carbs at one time and in conjunction with fats and proteins.
As the reviews, the Atkins diet most difficult to comply with in the first two days, and then the body gets used to the sharp decrease in the number of carbohydrates consumed, and follow a new diet becomes easier. Throughout the diet intake of protein and healthy fats is not limited.
There is a table in which the products are characterized by the content of protein, fat, and most importantly, carbohydrates. According to this table, the Atkins diet has identified three groups of products: permitted, prohibitions and restrictions on the number.
So, the Atkins diet recipes may include all types of fish, poultry, seafood, eggs, cheeses, olives, mushrooms, spices and herbs. From vegetables to be preferred Chinese cabbage, endive, radishes, lettuce leaf, cucumber, celery. However, when using seafood, cheese carefully read labels, because some of these products can be rich in carbohydrates. Moreover, it permitted use of sunflower, olive, soybean, walnut oil, and natural butter and fish oils. As part of this phase drink menu Atkins diet limited only water, herbal teas without sugar, as well as beverages with sugar substitutes.
It is forbidden the use dishes, the recipes of which involve the use of products such as artificial fats, vegetables, containing large amounts of starch and sugar in any form. Not allowed to eat fruits, bakery and confectionery products, drinking alcohol. Strictly limited to be the number of products such as zucchini, cabbage, tomatoes, peas, onions, asparagus, avocados.
The second phase of the Atkins diet. Continuous weight loss
The main goal of this stage - the conscious reduction in weight loss. Every week should be gradual, by about 5 grams, increased consumption of carbohydrates. This should be done as long as the process of losing weight does not stop, it usually happens when the 30-90 grams of carbohydrates a day. The next step should be to return to the previous amount of carbohydrates - for example, if 40 grams of weight has ceased to decline, then, during the second phase of the Atkins diet should consume daily about 35 grams of carbohydrates. At this stage in the first place it is recommended to include in the menu Atkins diet vegetables, containing a small amount of carbohydrates and other fresh foods rich in fiber and nutrients.
The third and fourth stages of the Atkins diet
The third stage is similar to the second stage, with the only difference that increase the amount of carbohydrates should be as long as the weight starts to accumulate. In this case, you must go back to the previous level of carbohydrates consumed and ensure that weekly weight loss should not exceed 0, 5 kg. Sticking to this phase of the Atkins diet should be as long as the desired result is achieved, and then for about one month. This step is designed to identify the optimal level for myself consumed carbohydrates, in which the weight will remain constant.
The fourth stage is the final, and on time - indefinite. The fourth stage is a system of power, which should be followed for life. Keeping the level of carbohydrates consumed within 90-120 grams,
should continue to eat in accordance with the table of the Atkins diet, which is painted nutritious foods.
Atkins Diet. Contraindications and disadvantages
Despite the fact that the reviews of the Atkins diet is characterized by the system as an effective weight loss and is not very difficult to implement, to some people it is absolutely contraindicated. Do not approach this method of weight loss for pregnant and lactating women, as well as people suffering from diabetes or high cholesterol. In addition, the Atkins diet recipes involve the use of large amounts of fat, and this can adversely affect the cardiovascular system as a whole.
The disadvantage of this system is its power lifetime expectancy - you need all the time to control the level of carbohydrates, as well as all the dishes on the table count Atkins diet. In addition, elevated levels of ketones in the body can lead to dizziness, nausea, feeling of weakness, irritability and insomnia. Some doctors and nutritionists in the principles of the Atkins diet recipes and see the reason for the formation of gallstones and kidney, heart, digestive disorders, cancer. However, at the same time, many experts believe that obesity is much more dangerous to health than the Atkins diet. It should be noted that the power system can justify itself in the fight against obesity is, instead of trying to keep up with anorectic standards of "beauty."