The new revolutionary Atkins diet has recently become increasingly popular. Thanks to this technique, some Hollywood stars such as Jennifer Aniston and Kim Kardashian were able to win the fight against excess weight. That is why many women around the world, inspired by photographs of stars before and after the Atkins diet, decide to radically change their diet.
What does that require? What is the secret of the Atkins low-carb diet ? How to achieve success and lose weight without harm to your health? You can learn about all this from the information presented below. Also, the article will provide a 14-day menu for the Atkins diet. Many are interested in what dishes can be prepared following this technique. Therefore, we will pay attention to this issue. And, of course, we will definitely give a list of allowed and prohibited products, which we will put in a special table.
Atkins Diet is an effective program to eliminate extra pounds. Well, let's get acquainted with its basic concepts. But first, let's discuss whether the diet is so safe?
Is the technique harmful to health?
To answer such an important question, you need to figure out who developed this diet and why. As the name of the nutritional method of interest to us shows, its founder is Atkins. A protein diet was invented by him not so much with the goal of losing weight, but with the goal of lowering cholesterol. The fact is that Atkins was a leading American cardiologist. He wanted to help his patients not only lose weight, but also improve their health and improve their well-being.
Subsequent studies have proven the effectiveness of the new Atkins diet. This technique was recognized as really effective as a weight loss program, as well as the prevention of atherosclerosis and hypertension. However, the researchers also found that if you adhere to this diet for a long period of time, then there is a risk of diseases of the cardiovascular system.
And yet, various medical communities consider this diet one of the safest and most effective methods of losing weight, as well as getting rid of high blood pressure and cholesterol.
So what's the point?
Before proceeding to the preparation of a 14-day menu for the Atkins diet, a table with the necessary products and consideration of recipes, you should understand what the essence of the technique for losing weight consists in.
Say right away, Dr. Atkins, developing his idea, took a revolutionary approach. According to his theory, there is no need for a thorough calorie count. You just need to remove carbohydrates from your diet, add more protein and keep fats in your diet. What is it for? Here's how Dr. Atkins explained his technique:
- Carbohydrates that break down quickly should be excluded from the diet. First of all, the body burns them, as a result of which there is practically no time left for it to spend fats.
- After carbohydrates, the body breaks down muscle fibers. However, protein nutrition protects them from such burning, due to which fat reserves begin to be consumed. Atkins called this process ketosis.
According to the methodology, carbohydrates cannot be completely excluded from your menu. You just need to keep track of their quantity and ensure that they are “clean”. What are these products? They should not contain any impurities, such as fiber. Therefore, the purest “carbohydrate" is considered, as it is not surprising, sugar.
However, before discussing the allowed menu for the Atkins diet for the day, let's see what are the advantages and disadvantages of this weight loss system.
Who can and cannot
First of all, let's talk about contraindications. This program to combat overweight is strictly contraindicated for people suffering from mental disorders, diseases of the kidneys or liver, stomach. Also, one cannot adhere to this technique for those who have just undergone surgery or a serious illness, who have weakened immunity, as well as people of advanced age, professional athletes or those who work physically. Elevated creatinine levels and hormonal disorders can also be the reason for the inability to follow this diet.
With other serious ailments, such as diabetes mellitus, osteoporosis, heart disease, before you go on a diet, you should consult your doctor.
Can pregnant women adhere to this technique? Yes, but weight loss should begin with the second phase of the diet and strictly after consultation with a gynecologist.
The following factors are indications for using this anti-weight loss program:
- Obesity, as well as overweight. In this case, even children can follow the methods.
- High blood pressure.
- High cholesterol.
- Impaired metabolism.
- Epilepsy.
Talk about the flaws
What can keep a person from following this technique? According to slimming reviews, the significant disadvantages of the Atkins diet include, first of all, its duration. The diet is designed for several months, up to one year.
Another negative aspect of this technique, many losing weight consider that it is necessary to constantly look in the tables for regular calculation of carbohydrates.
Many people also do not like the fact that the diet is difficult enough to understand. That is, before using this program, it is necessary to allocate time to study its essence, as well as to understand the phases of which the diet itself consists.
Moreover, many losing weight are scared by a rather extensive list of contraindications to this technique. Also, people consider a significant drawback of the diet that the diet is not strictly regulated, which means that there is a temptation to eat a lot of sweets or flour.
Among the side effects of this technique, many losing weight have noticed such disorders in their well-being:
- Nervousness, mood swings.
- Insomnia.
- Nausea, abdominal pain.
- Decreased performance, fatigue, decreased attention.
- Fragility of nails, dry skin and hair.
Most often, the above unpleasant phenomena occur due to a lack of carbohydrates and an increase in protein intake. If you become concerned about such symptoms, it is best to abandon the diet, as the condition can worsen and lead to more serious consequences, such as ketoacidosis, calcium deficiency, formation of kidney stones, renal failure, osteoporosis and caries.
Let's talk about the merits
Nevertheless, the advantages of this power system are much more than the minuses. According to reviews, the results of the Atkins diet are simply amazing. In a few months you can lose up to twenty kilograms! And this process will be completely safe for the body. Gradual weight loss does not injure the body, nor does it provoke stretch marks. Moreover, thanks to this nutrition technique, it is possible to improve well-being and prevent the emergence of such a terrible disease as atherosclerosis.
According to those who have lost weight, the Atkins diet is truly effective! Many adhered to it for a month, and during this time they were able to get rid of five or six hated kilograms. Some who have lost weight have decided to use this technique as a nutrition system all their lives, and see positive results. Their optimal weight remains normal, they feel cheerful and confident.
Among the other benefits of a diet, people point out the availability of products that are approved for use.
Moreover, people with diabetes and atherosclerosis admit that thanks to this diet they were able to normalize their insulin and blood sugar levels, as well as improve metabolism.
Phases
It was already mentioned above that the diet is divided into certain phases. Here they are:
- Ketosis, or fat burning.
- Weight loss. The process is carried out to the desired indicators.
- Weight stabilization. At this stage, the body adapts to the changes that have occurred.
- Saving weight. That is, the body is tuned to long-term preservation of the desired shape.
Let's talk about these four stages in more detail.
Ketosis starts
According to slimming reviews, this phase of the diet is considered the most difficult, since it is necessary to sharply limit yourself in carbohydrate intake. They must be consumed no more than twenty grams per day. According to the recommendation of the founder of the methodology, the first stage should last at least two weeks. Its duration depends on the desired result.
According to reviews, in two weeks it is quite possible to get rid of five kilograms of excess weight. The effect is achieved due to the fact that the body, breaking down carbohydrates, begins to burn accumulated fats.
At this stage, regular and intensive exercise is recommended.
Second phase
This stage of the diet is also characterized by systematic weight loss. However, during the second phase, it is necessary to gradually increase the amount of carbohydrates consumed to the optimal level. How to define it?
It is necessary to gradually expand the range of foods used so that the permitted daily allowance for carbohydrates increases. For example, every other day you can consume two to three grams more carbohydrates than on the previous day. This must be done very carefully so as not to slow down the process of losing weight.
When you, by trial and error, determine for yourself the optimal amount of carbohydrates per day, try to stick to it until you have to lose one or three kilograms to the so-called ideal weight.
The duration of the second phase in the Atkins diet can be limited to three to five weeks, and can last the rest of your life, if you feel comfortable, adhering to the diet requires a level of carbohydrates.
Weight stabilization
This is the third phase of this nutritional technique. It is noteworthy that some losing weight ignore its presence and complete the diet in the second stage. However, this is wrong. Those who did this very often complain that the lost weight quickly returned. Therefore, do not risk your appearance and health and go through all four phases of Dr. Atkins weight loss.
The third stage of the diet includes a gradual increase in carbohydrates by five to seven grams per week. It is noteworthy that this experiment should be accompanied by regular weighings. As soon as you notice that weight has begun to increase, immediately limit yourself to carbohydrates and remove foods that you may have added from the diet.
So you decide on the optimal set of products that can be consumed for a long time without harm to your figure. You will also find for yourself the ideal amount of carbohydrates that you can consume per day without harm to your figure.
Fourth stage
In short, this phase is already a way of life, which must be adhered to constantly. At this stage, you have already formed your taste, reached all goals, now it’s left to the small - a low-carb diet should become a habit for you.
Do not relax, regularly weigh yourself and follow certain rules, and then excess weight will never return to you!
But what if a breakdown occurs? Dr. Atkins advises returning to the first phase, that is, to start the diet again.
And now for the fun part.
What can I eat?
This question excites many people who want to lose weight and are interested in the Atkins diet. A complete table of permitted products is presented below.
As you can see, the list is pretty impressive. However, do not rush to sneak on foods and eat them until you feel full. To lose weight, you must follow strict rules.
Firstly, you need to consume only twenty grams of carbohydrates per day (if we are talking about the first phase of the diet). Therefore, before you eat any dish, calculate how many carbohydrates are in a serving.
Secondly, you can’t eat all at once. Allowed twenty grams of carbohydrates must be evenly distributed throughout the day. This approach will not only help to lose weight, but also does not harm health.
Thirdly, do sports intensively, and then the result will not be long in coming.
What can not be eaten
What categorically can not be used, adhering to the Atkins diet? A complete table of prohibited products is provided below.
As you can see, the list is also quite extensive. However, do not rush to be upset. Be creative in your cooking. If you can’t eat meat with potatoes, then why not replace the starchy side dish with healthy vegetables? For a change, you can alternate salads from fresh and boiled vegetables.
Product restriction
However, this is not all. There are foods that are partially banned by Dr. Atkins. For example, they cannot be included in the diet in the first phase of the diet, but can be consumed in the second and third stages. What are these products?
For example, milk (five grams of carbohydrates), mussels (3.8 grams), peanuts and walnuts (16.2 and 13.8 grams of carbohydrates, respectively), cabbage, onions, carrots, watermelon, beets, raspberries, strawberries, lemons and so on. Their amount should be limited in their daily diet.
So, we figured out which products should be considered permitted and which should not. Therefore, many losing weight are concerned about the question: what can be prepared from the permitted ingredients? Below will be presented the menu for the Atkins diet for 14 days. According to reviews, sitting on such a diet is not only effective, but also tasty.
Dishes for two weeks
Below is a table with a recommended menu for fourteen days.
| Day | Breakfast | Dinner | High tea | Dinner |
| The first | Omelet (fried eggs) of two proteins and one yolk, ham | Chicken breast baked with different spices | Vegetable salad (not more than one hundred grams) with sour cream | Vegetable stew (not more than one hundred grams) with beef |
| Second | Whole grain bread, two cucumbers, cheese and ham | Pumpkin puree soup, pumpkin seeds | Ryazhenka in the amount of one glass | Baked salmon flesh, vegetable salad (150 grams) |
| Third | Curd and one peach | Turkey fillet (spices can be added) | Yogurt | White fish baked in batter |
| Fourth | Two egg omelet with bacon, cheese | Pork cutlets, stewed vegetables (about a hundred grams) | Whole grain bread with a thin slice of tuna | Oven baked zucchini (spices can be added) |
| Fifth | Cottage cheese casserole (you can add raisins), sour cream | Chicken thigh and vegetable stew (not more than 150 grams) | Two hard boiled eggs, one cucumber, lettuce | Three stuffed cabbage cooked in tomato sauce |
| Sixth | Two egg fried eggs, chicken breast and greens | Pumpkin porridge made with milk | Yogurt (one glass), chicken egg (one piece) | vegetable stew (about 150 grams) with veal |
| Seventh | Cottage cheese with sour cream, one banana | Cod fish soup, vegetable salad (no more than two hundred grams) | Kefir | Steamed Salmon |
| Eighth | One hundred grams of muesli and a glass of kefir | Borsch, you can put pieces of pork | Salmon and cheese washed down with green tea | Two stuffed peppers |
| Ninth | Protein omelet (two pieces), two cucumbers, ham | Vegetable soup, boiled chicken | Ryazhenka | Two hundred gram stewed cabbage with beef |
| Tenth | A glass of kefir and fifty grams of muesli | Cheese soup (of course, without potatoes), two tomatoes | Cottage cheese, three pieces of dried apricots | Chicken chop in sour cream sauce with cheese |
| Eleventh | Vegetable salad (no more than two hundred grams) | French-style pork | Yogurt | Fish cakes and some cottage cheese |
| Twelfth | Cottage cheese casserole (you can add raisins), sour cream | Vegetable casserole, chicken fillet | Cheese, you can treat yourself to a cup of coffee | Chicken cutlets stewed in beans and tomato sauce (not more than one hundred grams) |
| Thirteenth | Two chicken eggs and a vegetable salad (about a hundred grams) | Cod Ear with Fish Slices | Any fruit in the amount of one fruit | Mackerel baked with sour cream and cheese sauce |
| Fourteenth | Omelet from two proteins, add asparagus to it | Chicken stock vegetable soup, chicken | Vegetable Salad (two hundred grams) | Steamed Turkey Flesh |
As you can see, the daily diet is quite diverse and balanced. And, most surprisingly, quite calorie.
Cooking for this diet is quite simple. However, below we will introduce some easy recipes. The Atkins diet is not just effective, it is also varied and tasty.
What to cook
Among the lightest dishes are scrambled eggs with bacon. First, let's get meat. It must be cut into portioned slices and fry until golden brown. Then remove the fillet and fry the eggs. Our mouth-watering and satisfying meal is ready!
However, nothing can be compared with the simplicity of preparation and taste with baked chicken. To prepare the dish, it is necessary to preheat the oven to 180 0 C. Then, chop the chicken portioned in portions with spices and put on a baking sheet. In thirty to forty minutes, the dish is ready!
And yet, you can treat yourself to more delicious and unusual dishes. For example, protein soup. To prepare it, take half a kilogram of mushrooms, a kilogram of chicken breast, four processed cheese and four liters of water.
First you should boil the fillet. Then we pull it out, and add chopped mushrooms and cheese to boiling water. Chicken should be chopped and put back in the soup. The dish is cooked for half an hour, after which we salt, pepper and whisk the finished mass with a blender.
As you can see, losing weight with the Atkins diet is not only effective, it is also satisfying and appetizing!