Robert Atkins low calorie diet menu and recipes. The first stage of the Atkins diet Atkins special low-carb diet table

The Atkins diet is considered not only one of the most dangerous, but also the most effective methods of losing weight. If you fully comply with the rules of nutrition and do not use prohibited foods, you can lose up to 15-20 kg of excess weight. About what foods are considered permitted, and which are under a complete ban - read our article.

In general, Atkins implies a triple division of products:

• admissible,
• neutral,
• prohibited.

In the list of allowed products are those in which there are either no carbohydrates at all, or where the content of the latter is within the minimum range.

This includes:

• various types of meat, even fatty varieties (rabbit, chicken, pork, chicken, etc.);
• all types of seafood, but not crab sticks (shrimp, mussels, fish, squid).
• eggs (chicken and quail);
• mayonnaise, but with an important caveat - you need to cook it yourself, without the use of sugar and starch;
• the use of all types of vegetable oils is allowed, but it is preferable, of course, olive and sesame;
• low-fat cheeses;
• among vegetables, the list of allowed ones includes: spinach, tomatoes, eggplant, zucchini, cucumbers, chili peppers, etc.;
• low-fat cottage cheese.

Occasionally Allowed Foods on the Atkins Diet

Quite an impressive list. Let's take the main products from each category.

• Vegetables: pumpkin, corn, chickpeas, beets, lentils.
• First courses: goulash, cabbage soup, tomato soup.
• Dairy products: sour cream, kefir, milk, yogurt.
• Berries and fruits: avocados, cranberries, plums, seeds, nuts, kiwi, raisins, apricots.
• Spices: ketchup, horseradish, olives, cinnamon, garlic.
• Drinks: grape, tomato and apple juices.

Atkins diet food table

You can print out your memo. Hanging signs, for example, on the refrigerator, you will never forget what you can eat and what is absolutely impossible.

Foods Allowed on the Atkins Diet.

Foods that are strictly prohibited on the Atkins diet.

What Not to Eat on the Atkins Diet

The list of allowed foods, of course, is large, but the list of prohibited foods is much longer. First of all, here food is high in carbohydrates, sweet and very salty, pastries. Also, by category, we will consider what cannot be consumed even in the smallest amount, otherwise the whole diet and efforts will go to waste.

• Vegetables: potatoes, and potato chips.
• Confectionery: cakes, pancakes, ice cream, cookies, chocolate, condensed milk, sugar, sweets, jam.
• Groceries: bread, oatmeal, buckwheat, rice, pasta, semolina, corn flakes.
• Fruits: cherries, blueberries, dried apricots, pears, watermelons, bananas, oranges.
• Drinks: orange, grapefruit and lemon juices, cognac, fruit drink, cocoa boiled in milk.

Of course, any diet is a test for strength of mind and nerves, but when a specific goal is pursued, and even more so a beautiful and slender figure, then for some time you can endure. Tune in positively, prepare yourself for temporary difficulties and luck will be on your side!

In general, more than 50 million "former fat men" around the world owe Dr. Atkins' diet. This program is pleasant not only because it allows you to quickly reset overweight, but also the fact that it does not prohibit the consumption of foods that are simply not conceivable with other classic diets. For example, meat (especially with a high fat content), milk, cheese and other dairy products with a high glycemic index(yogurt, ice cream, and the like) are strictly prohibited in most diets.

It is precisely due to the fact that during the period of dieting that people do not experience hunger, it is effective. After all, it is the constant feeling of slight hunger that contributes to the rapid accumulation of most of the lost weight after the end of the diet. Dr. Atkins' diet eliminates this factor. But there is a nuance in this technique - it is not very useful if it is not observed along with physical exercises. To do this, it is not necessary to sweat 5 times a week in gym. Enough light aerobics and fitness training 3 times a week.
Another small nuance of the technique is that it practically excludes foods containing carbohydrates from the nutritious diet. This factor is a trifle for those individuals who are indifferent to sweets and buns. But for those with a sweet tooth and lovers of flour yummy, this is a serious test. A little ice cream or yogurt won't hurt, but "forbidden" foods such as cakes, vanilla buns, and cinnamon tarts should be practically eliminated from the diet. A few “forbidden” foods are allowed - no more than 10% of the total daily allowance, and they must be consumed before 17 hours.

With an excessively low consumption of carbohydrate food, the human body is forced to switch to a “surviving” mode - that is, to eat only proteins and excess fat. If there is plenty of the latter in the human body, the body will break down fat cells and at the same time not experience any problems such as a metabolic rate failure or malfunctions of the gastrointestinal tract. This is exactly what the Atkins protein diet provides. By consuming very few carbohydrates and a sufficient amount of proteins, a losing weight individual loses excess fat and gets rid of the "bad habits of fat people" - dependence on sweet foods and emotional hunger (this is when at the moment of strong emotions you want to eat sweets, or just eat a large dose of regular food) .

The diet recommended by Robert Atkins is therefore useful for general condition human, which helps the body to restore the natural course of work and maintain the desired level of metabolism and the work of the gastrointestinal tract. At the same time, the condition of the kidneys, liver and cardiovascular system improves. It is thanks to this effect that a person not only gets rid of excess fat (and harmful toxins in it), but also gets rid of such harmful phenomena as headaches, excessive and rapid fatigue, pain in muscles and joints. Of course, these phenomena will not disappear if their cause lies in the factors that cause constant mental or physical discomfort.

The main physiological factor that determines the effect of the Atkins diet is the body's transition to the "proper ketosis" mode. Nutritionists call this regimen dietary ketosis. Ketone bodies are an organic component that accelerates the course of energy metabolism; it is their body that releases into the blood when it switches to a “protein diet” (as the common people call the Atkins diet and the Dukan diet similar to it). Ketone bodies and the energy saved - by reducing food with a high glycemic index - contribute to the normalization of immunity, the general condition of the body and the loss of excess weight.

The Atkins diet can be classified as a low-carbohydrate diet that eliminates or limits the amount of simple carbohydrates and emphasizes proteins, fats, and complex carbohydrates.

Stages of the Atkins Diet

The first stage of the Atkins diet (there are 4 in total) is called the induction phase. During this period, the human body goes into "ketosis mode". During this period, the level of glucose in the blood decreases significantly, due to which ketone bodies are introduced into the circulatory system and begin their "recovery work". Due to the same decrease in glucose, the body begins to use fat cells as energy. It is due to this factor - "ketosis" - in the next 3 phases, if a losing weight person adheres to all the advice of Dr. Atkins and does physical exercises, the state of the body improves and the figure changes.

Ketosis is a complex process for the body. You need to switch to the “ketotic diet” mode gradually and carefully. This is why the low-carb Atkins diet is not recommended for people with kidney and liver problems. Also, it is not recommended for nursing mothers and pregnant women: the process of pregnancy - as well as the postpartum period - is a difficult test for the body; another test can be a serious reason for the deterioration of immunity and the general condition of the body.

Each phase of the Robert Atkins diet is different. Each phase must be strictly observed. Exit the diet, as well as "sit down" on it, you need to gradually and carefully. Otherwise, you may encounter some organic problems or not achieve the desired effect.

Stage 1 - induction phase

The first phase is the most rigorous. Its duration is 14-18 days. It may be a little longer, but in no case should it be less than two weeks. During this "induction" phase (it is so called because it is a transitional phase - the body switches to another mode of operation).

During this period, a person should try to consume no more than 20 grams of carbohydrate food per day. And it is very desirable that 10 g of this carbohydrate dose fall on complex (complex) carbohydrates - black bread, cereals, pasta, potatoes.
Food during the "induction period" should be consumed 3-5 times a day, with an interval of 5-6 hours. Portions should be small. It is desirable that the last portion of food is consumed before 20 hours.

The recommended daily dose of water in the first phase of the diet is approximately 0.5 liters per 20 kg of body weight. That is, a person weighing 80 kg should drink 2 liters of water every day. It is not recommended to drink water after 7 pm. It is also not recommended to drink water with food. Between meals and water should be at least 40 minutes.
Starting from the second day of the diet, vegetables rich in starch, flour products, sweets, tomato paste and bread should be excluded from the diet. Also, from this day on, you need to start exercising to accelerate the transition to “ketosis”. Below is a table with "prohibited" and permitted "products.

Stage 2 - the phase of continued weight loss

The second phase is the weight loss phase. After 14 to 18 days of the "introductory" period of the Atkins diet, the individual usually loses 3 to 5 kg of excess fat. The second phase also lasts from two weeks, but can last up to several months, and in other cases - up to several years. During this period, a person should eat the dose of carbohydrates that he can consume per day without compromising "ketosis".

During the second phase, losing weight should gradually increase the daily dose of carbohydrates and carefully monitor their weight. It is allowed to increase the rate of carbohydrates as long as the weight continues to decrease. If the weight begins to grow, you should immediately return to the previous carbohydrate dose. If the weight stands still, it's worth the wait; if it does not decrease for the next two days, you need to reduce the amount of carbohydrates.

Stage 3 - phase of transition to weight maintenance

The third phase is the weight maintenance phase. When the desired result is achieved, you can no longer lower the daily dose of carbohydrates and allow yourself some "forbidden" foods (those that are strictly prohibited in the first phase). Then - after 2 - 3 days - you can start a gradual increase in carbohydrates in the daily diet. It is strictly forbidden to raise daily allowance carbohydrates by more than 10 grams in 6 to 7 days. In this case, you need to strictly monitor the weight. It is recommended to weigh yourself every three days; if the weight does not increase, you can further - also gradually - increase the rate of carbohydrate food.

Stage 4 - the phase of maintaining a constant weight

The fourth phase is simply maintaining a proper diet. If you strictly observe the first 3 phases, the weight will remain ideal. But if, after these three phases, you abruptly switch to an “unhealthy” diet, weight can change dramatically. And in this case, fitness and aerobics may be useless. The fact is that the body has been working in the correct mode for a long time - due to a certain diet. Now he needs to get used to the new regimen, which is not without physiological failures.

Of course, there will be no harm if the "ex-fat man" switches to not quite correct mode nutrition, including some sweets and alcohol in the diet. But if at the same time he also reduces the daily dose of “correct” food, he cannot avoid harmful consequences. The consequences can be irreversible - from a sharp set of excess weight to serious malfunctions of vital organs.

Those who want to get rid of body fat through the Atkins diet must strictly count the carbohydrate calories of each product they consume. You also need to calculate the amount of protein consumed per day - so as not to cause problems with the kidneys and liver. It is known that the human body can absorb no more than 2 g of protein per day. In the third phase, this dose can be slightly exceeded without any harm to health. But on the first and second it is strictly forbidden to do this - since at this time the body switches to a new way of life, and a “protein overdose” can cause serious problems for it. For the convenience of losing weight, scientists have long calculated the content of proteins and carbohydrates in different products.

atkins diet food table

Atkins Diet: Allowed Foods

Foods Allowed in Restricted Doses

Foods not allowed on the Atkins diet

Using the above table, you can lose weight satisfyingly and tastefully. To this end, experts have developed several Atkins diet menus. Below is a "template" menu that experts recommend to anyone on the Atkins diet. The menu for the day is very easy to develop. Using it and the table of prohibited and permitted products, you can make changes to it in accordance with your needs and tastes.

Sample menu of the Atkins diet

Breakfast: two boiled eggs, some ham and a piece of cheese (or scrambled eggs, or "fried eggs").

2 breakfast: some cheese and tomato.

Lunch: baked chicken breast with herbs; salad with cucumber and tomato, dressed with olive oil, with spices.

2 lunch: grapefruit, green tea.

Dinner: boiled chicken breast, broccoli.

It is not necessary to adhere to this daily menu immediately. The first 3 days should be "carbohydrate-protein". But all carbohydrates should be consumed before 4 p.m., and proteins should be mostly animal and vegetable - that is, from meat, cheeses, cottage cheese, milk and vegetables and fruits.

Atkins diet and sports

For those who want to speed up the transformation of the figure through physical exercise, it is better to prefer fitness. Of course, aerobics also contributes to weight loss. But for those who do at least light physical labor every day, aerobics is not recommended - insofar as in such cases, along with fat loss, a percentage of muscle tissue is also lost. This happens because the body, wanting to get the energy spent on work and aerobics, begins to absorb muscle, not fat.

Below is a set of exercises that can be done at home, you need to perform it 3 times a week, with an interval of one day; after the third day of training - two days off.

A set of exercises for weight loss

■ Squats - 3 sets of 14 reps below max.

■ Push-ups from the floor - 3 sets with a maximum number of repetitions.

■ Pull-ups on the horizontal bar - 4 sets with a number of repetitions 13 below what you can master in push-ups.

■ Abs crunches - 4 sets of max reps.

■ Turns of the body, standing, with a light cane on the shoulders - 3 sets of 50 repetitions.

The Atkins Diet and the Dukan Diet

The effect of the Atkins diet can only be compared with the Dukan diet and probably with the Kremlin diet. These three "protein" low-carb diets have a lot in common. The effect has been repeatedly confirmed by both "stars" and mere mortals. They are better than all the “mono-diets” of buckwheat, apple, rice, cucumber and lemon - in that they constantly maintain the correct metabolic rate and help the body break down fat. "Mono-diets" do not have such a high effect as the Atkins diet because the body, when a person "transfers" from a diet to normal mode, is hungry for those ingredients that he lost during the diet.

In addition, tired of constant malnutrition, a person begins to acquire habits that not only contribute to the accumulation of excess fat, but can also harm the entire body. Namely, such habits as eating at night (not sometimes, when for some reason I wanted to have a little snack, but regularly) and constantly absorb sweets, or just eat large portions or often.

The classic Atkins low-carb diet has been around for over 30 years. It was then that Dr. Robert Atkins published the first book "on the dangers of carbohydrates", which served as the beginning of the protein boom in the industry of harmony. Today, this method of losing weight has only ardent fans and no less emotionally charged opponents. Nutritionists of the "Soviet-Russian" school condemn her for too high a percentage of protein, uncontrolled consumption of animal fats, and potential harm to heart and vascular health. A number of Western experts take on the "improvement" of the original diet, due to which vegetarian versions appear, and the so-called "Atkins +" for those who care about health. Reviews also indicate that the diet works, despite rumors and objectively proven harm.

Approved Products

The idea is simple - during the first couple of weeks you limit the amount of carbohydrates in the diet to 20 g. During this time, the body "learns" to perceive fats as the main energy resource, and you - eating hearty meat food - get rid of the constant feeling of hunger. Carbohydrates can then be raised to 40 g/day, and lose weight there until you reach your desired weight. After that, the use of 60-120 grams of carbohydrates per day is allowed, and so - throughout life.

For the first stage:

• any meat, including those prohibited on other protein diets - pork, fatty duck, lamb is also suitable, as well as traditional veal / chicken / lamb;
• chicken / duck / quail eggs, you can eat scrambled eggs in butter, the main thing is not to add flour and starch to the omelet;
• all fatty and low-fat cheeses with 0-6 g of carbohydrates;
• any fish, including slightly salted;
• sour cream, special sauces for the Atkins diet;
• butter and vegetable oil, in any quantities;
• cucumbers, tomatoes, celery, zucchini and salad greens;
• any drinks without added sugar, including diet cola.

For subsequent stages, the list is expanded due to a limited number of unsweetened fruits - grapefruits, apples. In addition, you can eat Atkins diet products with artificial sweeteners without calories. These are usually jelly, special protein flakes and bread.

Prohibited Products

• everything that contains sugar - any pastries, fruit-flavored yoghurts, cereals, except for special ones "for the Atkins diet";
• everything that contains complex carbohydrates - in the original version from Dr. Robert, it is indicated that there are so few carbohydrate foods to keep within 20-40 g per day is simply unrealistic. So cereals, potatoes and pasta are usually excluded;
• beer and sweet drinks. “Conditionally possible” is only strong alcohol with 0 g of carbohydrates per 100 ml and dry red / white wine. At the stage of active weight loss, drinking is not encouraged;
• fruits and dried fruits containing more than 6-9 g of carbohydrates per serving.

For the Atkins + menu, the allowed list is more modest:

• salmon, trout, mackerel, any fatty sea ​​fish, strictly unsalted and unsmoked;
• chicken and turkey breasts, lean meat for steaks;
• cheeses such as mozzarella and ricotta, low-fat;
• egg whites, yolks - no more than 1 piece per day;
• all types of salad vegetables;
• vegetable oils;
• mineral water and decaffeinated tea without restrictions, coffee and caffeinated tea - no more than 2 servings per day. Sweeteners other than stevia are excluded.

The forbidden list contains everything that is impossible on the "classic" Atkins, as well as:

• sour cream, cream, fatty cheeses;
• fatty meat, lard, all meat semi-finished products, and products for meat cutting;
• alcohol, diet cola, jell-o, protein bars for the Atkins diet, and protein powders with cyclamate, aspartame.

Atkins diet menu

Exist various options menu. In the original version, it seems that a person does not monitor the quality and content of fats in the diet. The menu from Dr. Robert's first book looks something like this:

• Breakfast: scrambled eggs, in butter with herbs, black coffee, optional with a sweetener;
• Snacks: any meat cuts and semi-finished products, including carbonate, ham, meat kupaty. In addition, you can eat cheeses and slightly salted fish;
• Lunch: any meat without the addition of "frying", gravy with flour and potatoes, vegetable green salad;
• Dinner: again meat or fish with herbs or vegetables.

In his book, Robert Atkins encourages customers to eat whenever they want. The phrase about the fact that you can casually bite off a roast duck and not feel any remorse has become sacramental. Apparently, Atkins relied on the natural mechanisms of appetite regulation. In fact, they work, and there is almost no desire to eat with a meat diet. However, if you eat not entirely out of a desire to replenish energy reserves, but rather out of boredom, frustration, joy, and because the time has come or there is suitable tasty food, most likely, the diet will not be of much use. Even in the absence of carbohydrates, the body still absorbs calories, and if there are more of them than necessary, weight loss will not occur.

Various sources on the Atkins diet say that at one time you can eat from 200 to 400 g of protein foods and up to 200 g of vegetables and salads, but the author of the diet himself calls to focus more on the feeling of satiety and hunger, and not on the amount in grams .

Approximate diet menu "Atkins +"

• Breakfast: 4-6 egg whites fried in olive oil. For scrambled eggs we take cucumbers, asparagus, champignons or spinach;
• Snack: ricotta with celery, no more than 100 g of both;
• Lunch: 200g steamed cod or haddock, plus steamed broccoli;
• Snack: mozzarella-type cheese, or some lean poultry or meat with lettuce.
• Dinner: fresh salad of greens, tomatoes, cucumbers with olive oil, you can add 200-300 g of steamed or grilled chicken breast, or meatballs and egg whites, without adding flour.

Eco Atkins Menu

This diet is conditionally protein, but, nevertheless, has earned popularity. All products are prohibited, except for soy / legumes, sometimes, 1-2 times a week, you can replace legumes for lunch with quinoa.

• Breakfast: 100-200 g of tofu with soy milk and spinach, beaten, fried like an omelet;
• Snacks: green green beans and tofu paste or soy yogurt, carrots can also be used in the support stages;
• Lunch: boiled soy/lentils with green vegetable salad;
• Dinner: tofu, stewed broccoli or any other cabbage, plus vegetable salad and soy sauce.

Drink on a protein diet should be at least 2 liters clean water per day. Edema is usually a symptom of kidney overload, if you notice it in yourself, contact your doctor immediately.

The advantages of the Atkins diet are a fairly quick result and the ability to lose weight without feeling hungry. However, there are more minuses than pluses - poor tolerance from the gastrointestinal tract and kidneys, constipation, a possible sharp decrease in blood sugar levels, rapid weight gain with an incorrect, abrupt exit from the diet, headaches and uncontrolled cravings for sweet and carbohydrate foods.

In addition, losing weight on this diet is easier in the United States, where there are special diet products that allow you to diversify the diet, and self-monitoring tools - urine ketone tests. In our country, the supporter of Atkins is forced to limit himself to a rather ascetic diet and take tests regularly in order to prevent poisoning of the body.

Important: Before you go on the Atkins diet, consult your doctor.

Especially for – fitness trainer Elena Selivanova

The diet, which many people call, actually has a different name. The nutrition system, thanks to which Jolie, Kardashian and Rihanna successfully lost weight, is named after its creator, Robert Atkins. It is indeed effective, but comes with severe limitations.

What is the essence of the Atkins diet?

The creator of the diet decided: since excess carbohydrates in the diet are transformed into fat reserves, these reserves can be used up by creating a significant deficit of carbohydrates. At the same time, the Atkins diet does not limit proteins and even fats. The power supply system consists of 4 stages:

1st stage of the diet

The first and most difficult stage of the diet lasts only 14 days. Its main task is to reconfigure the body to a different type of metabolism. A sharp reduction in carbohydrate intake leads to the replacement of the usual carbohydrate metabolism by the processes of ketosis, in which the body begins to use the previously deposited fat cells for its energy supply.

To do this, the amount of carbohydrates consumed with food should not exceed 20 g. It is preferable to eat 4-5 times a day, observing approximately equal intervals between meals. Naturally, you will have to forget about baked goods, juices and carbonated drinks, sweets, fruits and starchy vegetables. It is also undesirable to drink strong tea and coffee. It is important to drink plenty of water - at the rate of 1 glass per 10 kg of weight.

The Atkins diet, especially its first stage, is quite difficult for most people who lose weight emotionally, which is explained by the lack of carbohydrates. There may be irritability, mood swings, bouts of anger, etc. Therefore, it is important to know.

2nd stage of the diet

At the second stage of the diet, the search for an individual norm of carbohydrates begins, at which the losing weight continues to lose weight. Each week, carbohydrate intake is increased by 5 g until weight loss stops. Further, either stabilization of body weight at the achieved values, or weight gain is possible. Therefore, if there are no necessary indicators on the scales, it is necessary to return to the previous norm of carbohydrates.

The undoubted advantage of this method is that everyone can find their own individual rate of carbohydrates. Someone will have to comply with rather severe restrictions of 30-50 grams, and someone will be able to lose weight on 100 grams of carbohydrates per day. The duration of the second stage depends on body weight and the rate of weight loss - you need to continue until the weight returns to normal.

3rd stage of the diet

Once the desired result is achieved, you can gradually - by 10 g per week - increase the amount of carbohydrates in the diet, carefully controlling the weight. It has been observed that the smoother this process is, the greater the level of carbohydrates you can afford in the future to maintain a constant weight.

It is advisable for each meal, or even per day, to add no more than one carbohydrate product. And it should be useful "slow" carbohydrates - cereals, unsweetened fruits. Bananas, grapes, sweets, potatoes, flour - so far under a complete ban.

If it was not possible to keep the weight, you will have to return to the previous stage of the diet for a while, and then, with extreme caution, go back to the third. And so on until stabilization is achieved.

4th stage of the diet

If the weight is kept at the same mark for a long time, then the nutrition system is optimal. It is worth sticking with it in the future. At this stage, it is necessary to monitor body weight, eat at the level of carbohydrates that ensures weight retention. The longer this stage lasts - without harmful "fast" carbohydrates and with complete self-control, the more stable the result of the diet will be.

Of course, on certain stage you will again want to try something "forbidden" - a cake, candy or fried potatoes. It is important that this be the exception to the rule, and not become a habit again.

Complete food table for the Atkins diet

Tables are used to build a menu in compliance with carbohydrate restrictions. nutritional value products. They allow you to estimate the total caloric content of the diet.

Table 1. Products that should be the basis of the diet.

Table 2. Foods that can be introduced into the diet with caution.

Recipes for the menu for 14 days of the Atkins diet

To form a menu for 14 days of the Atkins diet, many recipes used in ordinary cooking are suitable. Some of them may need to be slightly modified to reduce the carbohydrate component. Here are some examples of delicious and healthy dishes:

Meat dish: "Rolls with cheese"

For 6 servings you will need:

• beef or other meat 800 g;
• one medium bulb;
• cheese 200 g;
• salt and spices to taste.

Cut the meat into layers about 1 cm thick, beat off, salt and pepper. Spread the onion sliced ​​into thin half rings and grated cheese on a coarse grater on top. Roll up the rolls, stab them with toothpicks, put them on a baking sheet, sprinkle with cheese if desired, bake at a temperature of 180-200 degrees for up to 20 minutes.

Mushroom dish: "Julienne with mushrooms and tongue"

For 4 servings:

• 350 g boiled beef tongue;
• 1 medium onion;
• 20 g butter;
• 200 g of champignons;
• 100 g of sour cream and cheese;
• a little greens, pepper and salt.

Cut the tongue into strips, mushrooms into 4 parts (if not large), onions into thin half rings. Sauté the onion in butter, add the mushrooms and fry for a few more minutes over medium heat. Combine this with tongue, herbs and sour cream, salt, pepper, mix well and put in cocottes (pots). Sprinkle with grated cheese, put in an oven preheated to 180 degrees for 25 minutes.

Fish dish: "Ukha with celery"

Ingredients for 5 servings:

• fish - 0.5 kg;
• celery root - half a medium tuber;
• flour - 1 tbsp. l.;
• egg yolk - 2 pcs.;
• lemon juice;
• salt pepper.

Boil the fish for half an hour in 2 liters of water, remove, remove the bones, and strain the broth. In the boiling broth, add diced celery root, when ready, add the flour dried in a dry frying pan, put the fish, pour in the egg yolks, a little lemon juice, salt and pepper.

For 1 serving:

• 200 g shrimp;
• a bunch of lettuce leaves;
• 2 eggs;
• 100 g of vegetable oil;
• 2 tbsp. l. vinegar;
• 2 tbsp. l. lemon juice;
• 1 tsp mustard, salt and pepper.

Rinse lettuce, dry, chop coarsely, put in a salad bowl with boiled shrimp (peeled) and coarsely chopped boiled eggs. For the sauce, mix vegetable oil, lemon juice, vinegar, mustard, salt and spices in a container, shake thoroughly. Pour dressing over salad, mix.

Dissolve gelatin in milk according to package directions. Beat the cooled gelatin mass with cottage cheese, cream, a small amount of berries and a stevia-based sweetener. Vanillin can also be added. Keep in the refrigerator for a couple of hours.

As you can see from the above recipes, eating on the Atkins diet may well be not only satisfying, but also tasty - you can even treat yourself to desserts regularly.

Modified Atkins Diet

The modified Atkins diet is a medical diet designed to alleviate the course of epilepsy in cases where the patient's response to medications is inadequately low. Strictly speaking, in the practice of treating epilepsy, a ketogenic diet is used, which provides for a pronounced shift in the balance of nutrients towards fats - up to 87-90% of the energy value of the diet is provided by fats, the rest is shared by proteins and carbohydrates.

Naturally, this is a very difficult diet, both for the human psyche and for his body - excess fat hits many organs hard. However, in some cases, epileptics are forced to follow a ketogenic diet, as only it allows them to reduce the number and intensity of seizures. The greatest results with the help of a diet can be achieved in children.

The modified Atkins diet is used in the treatment of epilepsy, as a milder remedy, or during the transition period from a normal diet to a ketogenic diet. It provides about 50% of calories from fat. Thus, the modified Atkins diet is distinguished from the usual Atkins diet by the need to control not only carbohydrates, but also proteins, saturating the diet with fats as much as possible.

It is hardly advisable to use such a diet for weight loss - its effectiveness will not be higher, and considerable harm can be done to the body. No wonder the ketogenic diet and the modified Atkins diet are recommended to be practiced only under strict medical supervision.

Atkins Diet Results

How much you can lose weight on such a diet depends on individual characteristics. As a rule, in 14 days you can lose about 10 kg of excess weight.

Video: Nutritionist on the Atkins Diet

In the following video, a nutritionist will try such a nutrition system on himself and share his impressions:

The Atkins diet, like many other popular weight loss diets, is based on limiting carbohydrates in the diet. It is very satisfying, so it is quite easy to keep it. A well-designed strategy is to gradually reduce and then maintain weight. If you approach this diet wisely, listen to the signals of your body.

The Atkins diet came to us from the West. It is based on a strict restriction of carbohydrates in the daily diet of a losing weight person. This technique, developed by the American cardiologist Robert Atkins, became the world's first low-carbohydrate nutrition system.

The Dr. Atkins Diet is a new revolutionary nutrition system aimed at effective weight loss. It gained popularity along with the Pierre Dukan diet.

The essence and principles of the diet of Dr. Atkins

Dr. Atkins' diet appeared in the 60s when a cardiologist caught the eye of an article published in the Journal of the American Academy of Medicine. The authors of the article - Gordon Azar and Walter Bloom - presented to the general public a new concept of nutrition based on a severe restriction of carbohydrates, since, in their opinion, they are the cause of weight gain. Robert Atkins took this idea as a basis, modernized it, improved it and presented it in a completely new perspective.

The essence of the Atkins diet is to start the process of ketosis - the breakdown of fat cells. own body in order to release energy. IN Everyday life When a person does not adhere to a specific dietary food system, the main source of easily released energy is the consumption of large amounts of carbohydrates. The remaining low-carbohydrate foods - protein and fat-containing, are digested for a long time, so they cannot serve the body to fill its immediate needs, therefore, they are deposited in the form of fatty formations.

Robert Atkins built a diet on the principle that in order for the body to use its own fat reserves, it must be limited in carbohydrates.

Description of the Atkins carb-free diet

The Atkins carbohydrate-free diet is quite satisfying, it does not make a person losing weight starve, since you can eat everything except carbohydrates.

A description of the Atkins diet, familiarization with its basic principles and rules will allow each person to avoid common mistakes often made when losing weight and achieve high results:

1. There is no prohibition against eating foods that contain saturated fats. This is the main difference between the Atkins diet and other dietary nutrition systems.
2. The amount of carbohydrates consumed is reduced to a minimum, while proteins become the basis of the diet.
3. The effectiveness of the technique is based on the fact that fats, unlike carbohydrates, saturate the body for a longer time, as a result of which they do not cause strong bouts of hunger and do not stimulate weight gain.
4. The abundance of protein foods contributes to the production of ketone bodies in the human body, and they are known to burn fat deposits.
5. The nutrition system consists of separate phases, on each of which it is recommended to use certain foods. Swapping phases and replacing some products with others is strictly prohibited by the author of the methodology.

Low-carb Atkins diet for hypertension and menopause

Dr. Atkins' low-carbohydrate diet, compared to other dietary methods, has many undeniable advantages. Nutritionists call such advantages of a diet:

• weight loss is not accompanied by unbearable pangs of hunger, as is often observed with other diets;
• the nutrition plan developed by an American cardiologist does not harm health, on the contrary, in many diseases, the diet even improves the overall well-being and functioning of the body;
• high efficiency in weight loss;
• low carb atkins diet for hypertension good way increase blood pressure and bring it back to normal;
• the Atkins diet is also suitable for menopause, because the low carbohydrate content in a woman's diet during this period reduces the frequency and intensity of hot flashes.

The result of the Atkins diet, if followed correctly, is a long-term maintenance of weight at the achieved level during weight loss.

Like any other nutrition system, the Dr. Atkins diet also has its own negative sides, which manifest themselves in the form of a negative effect on the body. Among the shortcomings of the technique, experts include:

• an abundance of fats in the diet has an extremely negative effect on the work of the cardiovascular system;
• a high concentration of ketones in the body causes an increase in the level of urea, which causes the development of urolithiasis;
• in the process of removing ketones from the body, sodium and potassium are released, which can cause dehydration and the development of arrhythmia.

Allowed foods in the first phase of the Dr. Atkins diet

The nutrition system of Dr. Atkins, designed for weight loss, consists of four separate phases - stages. Each phase of the Atkins diet is a separate stage based on the launch of certain processes in the human body.

The first phase of the Atkins diet lasts 14 days and is the start of the ketosis process. According to the author of the technique, this is the most crucial stage, on which the final result of losing weight depends.

During this period, it is especially important to monitor every carbohydrate that enters the food. The first phase starts an intensive fat burning process, by the end of the second week, weight loss can already be 3-5 kg.

In the second phase of the diet, you can eat no more than 20 g of net carbohydrates per day. The table of allowed foods with the Atkins diet will allow you to independently create a diet with maximum benefit for the body in order to reduce weight.

The first phase is built on the following rules:

1. During this period, there should be three full meals or 4-5 with small portions.
2. It is important not to allow a long interval between meals - more than 6 hours.
3. Drink at least 8 glasses of pure water every day.
4. During the second phase, it is important to reduce portions: not the emergence of a feeling of satiety, but satisfaction should become the norm.
5. Mandatory are moderate physical exercise that make the process of losing weight more efficient.
6. In case of problems with bowel function, you should enrich the diet plant food and fiber.

List of prohibited foods on the Dr. Atkins diet

With the Atkins diet, prohibited foods are represented by the following list:

• flour products;
• sweets;
• potatoes and corn;
• alcohol;
• butter, margarine;
• , and any drinks containing caffeine;
• and seeds;
• sweet fruits - bananas, persimmons, pineapples,.

The diet of the second phase of the diet of Dr. Atkins

With the transition to the second phase, a gradual weight loss occurs. Its duration can be completely different for each person, this stage of the diet can last from a couple of weeks to several years.

In the second phase, it is important to determine the individual maximum daily dose of carbohydrates at which ketosis will not stop and weight loss will occur. The amount of carbohydrates for the second phase of the diet can be in the range of 20-150 g of carbohydrates.

The allowable amount of carbohydrates at which the weight loss process will not be stopped is calculated by the method of a gradual increase in carbohydrate intake - by 5-10 grams per week. In the case when, with such an amount of carbohydrates, body weight continues to gradually decrease, you can continue to increase their daily amount in the diet.

Carbohydrates should be increased until weight loss is half a kilogram per week. In the case when the weight remains unchanged or even begins to grow, you should return to the first stage of the Dr. Atkins diet. The second phase should continue until the body weight is 2-5 kg ​​more than ideal weight. It should be understood that the norm for each person will be different.

The diet of the Atkins diet at the second stage is significantly expanded, the following new products are added:

• homemade fresh cheese, processed cheese;
• heavy cream;
• walnut, almond, peanut, cashew;
• tomato juice.

After a month of following such a nutrition system, it is important to undergo an examination and be sure to take a blood test.

The third phase of the diet of Dr. Atkins

The third phase, which occurs immediately after the desired result has been achieved. The purpose of the third phase is to determine the optimal amount of carbohydrates at which weight loss will be stopped, but the result will be maintained.

1. New foods must be introduced into the diet gradually - one per day.
2. It is necessary to increase the amount of carbohydrates in the diet smoothly - no more than 5 g per week, while it is important to monitor the dynamics of weight.
3. It is necessary to consume a large amount of proteins and increase the proportion of fats in the daily diet.
4. In case of weight gain, it is necessary to reduce the daily dose of carbohydrates to 20 g.

With the beginning of the third phase, the following new products appear in the diet:

• nuts - pine nuts, pistachios, walnuts, pumpkin seeds, sesame;
• starchy vegetables - potatoes,;
• legumes - lentils, peas, beans;
• fruits - cherries, peach, grapes, grapefruit, kiwi, banana;
• cereals - rice, oats, white bread, barley.

The fourth phase of the diet of Dr. Atkins

According to the author of the technique, Dr. Atkins, the fourth phase of the stage, in essence, should last throughout the life of a person who managed to lose weight. excess weight. Robert Atkins is sure that if you do not exceed the norm of carbohydrates, which was determined for each person individually earlier, the weight will not be gained.

It is impossible to allow an increase in body weight by more than 3 kg, otherwise you will have to return to the first phase of the diet and go through all its stages again. If some errors were made in the diet, physical activity should be increased to prevent weight gain, and the amount of carbohydrates consumed should be reduced.

In order for the dropped kilograms not to return again, you must adhere to the following recommendations:

• you should give preference to useful complex carbohydrates, abandoning the light ones;
• constantly adhere to the norm of carbohydrates, which was determined in the third phase of the diet;
• regularly perform feasible physical activity;
• to refuse from bad habits.

The different stages of the Atkins diet in the photo below:

Atkins Diet Carbohydrate Chart

The table of carbohydrates of the Atkins diet, presented below, makes it possible for each person to independently count them.

Dr. Atkins Diet Menu for Epilepsy

Numerous scientific studies have proven the existence of a relationship between the use of certain foods and the occurrence of epileptic seizures. The Atkins diet for epilepsy is one of the effective methods of complex therapy, which makes it possible to exclude the occurrence of frequent seizures.

The diet of a person with epilepsy should be 70% fat and only 30% protein and carbohydrates. The diet is aimed at stimulating the anticonvulsant activity of ketones - substances that promote the breakdown of fatty compounds. As a result of the breakdown of fatty compounds, the process of stimulating seizures by the brain decreases.

From the diet of a person with epilepsy, foods such as:

• alcohol (it is especially capable of causing epileptic seizures);
• soda;
• smoked meat delicacies;
• excessive consumption of spices and legumes;
• all very cold or hot foods.

The diet menu for epilepsy for a week may look like this:

Recipes for the first phase of the Atkins protein diet and photos of the results

Atkins diet recipes allow you to diversify your diet and make the process of losing weight more enjoyable.

Chicken fillet with pate

This Atkins diet recipe is best suited for the first phase, but you can cook this dish at any stage of the dietary methodology.

Ingredients:

• 800 grams of chicken fillet;
• champignons - 150 g;
• 2 tbsp. l. vegetable oil;
• two slices of bacon;
• 200 g chicken liver;
• 4 tbsp. l. whipped cream;
• 1 tsp lemon juice;
• gelatin - 1 tbsp. l.;
• salt pepper.

Cooking process:

• Chicken fillet must be washed under running water, pat dry with paper towels and lightly fry vegetable oil. Wrap in bacon slices.
• Peel the onion, finely chop.
• Wash the liver, chop. Clean the mushrooms and cut into thin slices. Send all these components to the pan and fry on all sides in vegetable oil.
• Pass the second chicken fillet through a meat grinder, combine with mushrooms, onions, liver and cream, season with lemon juice.
• Grease a baking sheet with oil, put the cooked mass on it, and on top - a fillet wrapped in bacon.
• Cover a baking sheet with foil, make a few holes in it and bake in the oven for 50 minutes at 180 degrees.
• Cool the finished pate, pour it with gelatin diluted in water, decorate with carrot slices, parsley and refrigerate to harden.

Ear with celery

home » materials » Robert Atkins low calorie diet menu and recipes. The first stage of the Atkins diet Atkins special low-carb diet table