Atkins diet: menu for 14 days, a table of allowed and prohibited products, a detailed description of the stages of the diet

The Atkins diet has been popular for over 50 years. It is used by both Hollywood stars and ordinary women who dream of a slim figure. From this article you will learn a detailed description of the diet, its pros and cons.

The principles and features of the diet

The diet developed by Robert Atkins is based on carbohydrate restriction.

The purpose of the diet is to reduce excess weight.

After consuming carbohydrates, the body produces energy. These elements are fuel that is spent on vital functions, so the daily need for these nutrients is relatively high.

There are simple carbohydrates and complex ones. The use of simple compounds provokes an increase in blood sugar due to their rapid digestibility. And for the processing of complex carbohydrates, the body has to spend more energy and, accordingly, calories. The body with a lack of carbohydrates begins to process fat. This process is called "ketosis."

That is why the principle of Dr. Atkins diet is built. He suggests eating only complex carbohydrates, while not limiting the amount of fat. The doctor claims that this is why the diet is tolerated easily.

Advantages and disadvantages

A low-carb diet is suitable even for those who find it difficult to give up heavy meals. It is also not necessary to limit the consumption of your favorite foods.

The benefits of the diet:

1. Lack of complex calculations.In this diet, you should not consider the calorie content of dishes, but only the amount of carbohydrates.
2. A wide selection of menus. Diet allows you to eat different foods.
3. Positive effect on the body. Using a diet, you can normalize blood sugar and cholesterol.
4. Fast weight loss. The system gives good results in a short period of time.
5. Lack of hunger. You can eat permitted foods in any quantity.

Disadvantages:

1. Health risk. Before any diet should be examined with the necessary tests, which, unfortunately, is rarely practiced. High protein content in the diet in a certain category of people can lead to diseases of the cardiovascular system. Fatty foods can cause disturbances in the gastrointestinal tract.
2. Vitamin deficiency. Any restriction in food will soon lead to a lack of vitamins and minerals.
3. Oncology risk. The abundant consumption of food containing a lot of protein is fraught with the development of tumor processes.

Obviously, this approach is quite controversial in terms of its security. Serious violations of the functions of the internal organs, possible with such a system, indicate the need for preliminary preparation, as well as dieting under the strict supervision of a specialist who will react in case of the slightest deviations from normal values.

Phases of the Hollywood Weight Loss Method

The Atkins low-carb diet has five stages:

• 1 stage induction. Duration - about 2 weeks. At this stage, a maximum of 20 g of carbohydrates per day is allowed. Fast carbohydrates are completely eliminated. Proteins and fats can be eaten in unlimited quantities, any combination of these substances is allowed. The number of meals is not limited. It is necessary to drink from 2 to 3 liters of water per day. The stage is characterized by the start of the ketosis process. The body processes fats, not carbohydrates, to offset energy costs;
• 2 stage. At this period, the diet expands. Fast carbohydrates are gradually introduced into the menu (no more than 5 g in 7 days). Weight must be controlled by weighing daily at the same time. This is necessary in order to choose the optimal dose of carbohydrates. Exercise is added. The phase lasts until the loss of the necessary body weight;
• 3 stage. During this period, the total value of carbohydrates is increased daily by 10 g, again with strict weight control. If body weight begins to increase, added carbohydrates should be removed. Physical activity will help increase the intake of these substances. During this stage, you can lose another two to three kilograms;
• 4th stage. It consists in maintaining the achieved result. Usually at this point a person already knows his carbohydrate rate, which he must adhere to constantly. If the weight increases by more than 3 kg, you must return to the previous stage.

Table of allowed and prohibited products

The following is a list of products depending on the stage of the course. At the beginning, the diet is limited to vegetables and herbs. At the next stage, nuts, fruits, tomatoes are introduced. At stage 3, starchy vegetables can be gradually introduced.

Approved Product Table

product, 100 g	carbohydrates, 100 g	product, 100 g	carbohydrates, 100 g	product, 100 g	carbohydrates, 100 g
zucchini	3,4	hazelnuts	16,7	champagne	4,5
carrot	9,6	salted butter.	0	squash Cavier	6,3
cabbage color.	5	hard cheese	2,9	ricotta	3
asparagus	3,9	cottage cheese 9%	2	mussels	3,5
spinach	3,6	cottage cheese 5%	1,8	Mozzarella	2
arugula	3,7	milk	4,9	Adyghe cheese	0,8
radish	3,4	squid	0	turkey heart	0,4
sorrel	3	shrimp	0	jamon	0,1
watermelon	7,5	champignons	3,1	rabbit	0
raspberry	11,9	eggs	0,2	turkey	0

Prohibited Products Table

product, 100 g	carbohydrates, 100 g	product, 100 g	carbohydrates, 100 g	product, 100 g	carbohydrates, 100 g
tomato paste	19	persimmon	34	rice	82
potatoes	20	peaches	12	corn	75
green peas	15	kiwi	14,5	wheat bread	50
beans	60,5	plum	11,3	ginger	17,5
sea ​​kale	10	currant	15	sugar	99
garlic	33	dates	77	cashew	31
a pineapple	12	apples	12	sunflower seeds	20
Garnet	18,8	honey	83	fanta	11,9
grapefruit	10,5	chocolate	59,1	pepsi	11
grape	17	wheat	75	Orange juice	10,5
banana	22	buckwheat	71,5	mustard	11
orange	9	oatmeal	68	adjika	17

Detailed menu for 14 days

The Atkins Diet for 14 days is a tasty and satisfying diet.

A large number of recipes and a wide selection of products will help to cope with hunger.

Day	Breakfast	Dinner	High tea	Dinner
1	Steam omelette	Mandarin Chicken	A handful of nuts	Turkey stew with zucchini
2	Fried eggs	Steamed fish with buckwheat	Yogurt	Boiled beef, salad
3	Boiled egg	Pumpkin Puree Soup	An Apple	Chicken drumstick with tomatoes
4	Raisin casserole	Minced meat cutlets, salad	Kefir 1%	Pink salmon steak, croutons with garlic
5	Syrniki	Turkey breast, salad with seasonal vegetables	Dried fruits	Braised Chicken Fillet with Vegetables
6	Omelet with herbs	Salmon soup, stew	Fruit salad	Chicken Cutlets
7	Yogurt 1%	Grilled beef steak	Banana	Stuffed cabbage with sour cream
8	Cottage cheese with berries	Chicken Noodles, Steamed Cutlet	Pear	Baked tuna with vegetables
9	Pumpkin Seeds, Omelet	Lean Soup, Turkey Stew	Nuts	Pepper with vegetable filling
10	Fried cauliflower	Potato Chicken Soup	Squid salad with greens and egg	Pork chop and buckwheat
11	Omelette	Stewed cabbage with mushrooms	Kefir low-fat	Turkey breast with zucchini and cheese
12	Scrambled eggs	Beetroot without potatoes	Dried fruits	Beef tongue with salad
13	Syrniki	Zucchini stewed in sour cream	An Apple	Fish cakes with vegetables
14	Sandwich with rye bread and salmon	Beef in foil with mushrooms	Nuts	Chicken cutlets with buckwheat

A very important rule when creating a menu for every day is to avoid the consumption of carbohydrates in their pure form, otherwise the body will not expend energy on their processing and, as a result, the weight will cease to decrease. They should be combined with fats and proteins.

What results promises such a way to lose weight

With this method of losing weight, the author guarantees the departure of 2-3 kg per week course. By the end of the course, you can lose a few tens of kilograms. Another bonus to losing weight is muscle relief. Proteins strengthen the muscle system. Therefore, in combination with physical activity, the weight will go away faster, and the figure will acquire seductive bends.

Contraindications and possible harm

A diet rich in animal fats increases cholesterol, resulting in an increased risk of stroke, heart attack, and vascular atherosclerosis.

Fiber, which is found in bakery products, rice, pasta, is necessary for the normal functioning of the intestines. Its deficiency leads to constipation, gastritis, and digestive disorders.

A long course of diet can cause urolithiasis: since the process of ketosis increases the level of urea in the blood.

Thus, Dr. Atkins diet is contraindicated in the following:

• breastfeeding and bearing a child;
• cardiovascular disease;
• diseases of the urinary system and kidneys;
• liver problems
• gout
• stab;
• chronic pancreatitis;
• irritable bowel syndrome;
• childhood and old age;
• intense sports.

But even if the above symptoms and ailments are absent, it is necessary to consult with a specialist in order to avoid unexpected complications.

The opinion of nutritionists

Robert Atkins was a cardiologist and developed his system, largely based on the needs and requirements of patients with cardiovascular problems.

Many experts today are very skeptical about his program. This is due to facts from the life of the doctor himself. Despite the information that once he was able to lose weight immediately by 28 kg, at the end of his life the author was overweight, having 117 kg. This may indicate a lack of effectiveness of the diet.

In addition, over time, like any other low-carb nutritional system, this program leads to energy starvation.As a result of this, mental performance, memory decreases, a feeling of fatigue appears.

A long course can cause irreversible consequences, since carbohydrates are necessary for the normal metabolic process in the body.

Before using any diet, you must undergo a medical examination, identifying the state and level of readiness of the body for stressful changes in nutrition, and in the way of life in general. It is unacceptable to start a course of losing weight without receiving the recommendations of a nutritionist.