The Atkins diet is the most controversial. Hollywood diet reviews

The Atkins diet is based on a low-carbohydrate diet. In 2003, a review by the Journal of the US Medical Association proved the effectiveness of the diet, but experts associated its success with the duration and reduction in calorie intake.

The essence of the Atkins diet

The first stage of the diet is called stimulating (induction). During this period, the metabolic processes of the body are transferred to a state of ketosis, that is, the body receives energy from the conversion of fat cells into ketones. During the induction stage, the blood glucose level normalizes. This is due to the fact that a low-carbohydrate diet does not allow the body to produce large amounts of sugar and prevents a sharp release of insulin. Due to the lack of glucose-insulin response, metabolism changes. In the future, the blood sugar level decreases to a state of hypoglycemia. To maintain normal functioning, the body begins to produce adrenaline, growth hormone and glucagon - a pancreatic hormone. The first two substances activate the splitting process in the cells of adipose tissue. The resulting fatty acids enter the liver and muscles, where the oxidation process takes place. The decay products of fat cells in the liver are converted into ketones, which are soon converted again, but already in the muscles and brain. If in the future (at the next stages of the diet) a person continues to consume a small amount of carbohydrates, the level of glycogen in the liver remains extremely low. This organ breaks down fats into ketone bodies and free fatty acids. Based on this, it can be argued that the Atkins nutrition system is one of the varieties of ketogenic diets.

Supporters and opponents of the Atkins diet

Severe restriction of the amount of carbohydrates in the diet forces the body to use not glucose as the main source of energy for life, as before, but the decay products of accumulated adipose tissues. Atkins put forward and substantiated the assumption that due to a low-carbohydrate diet, more energy is spent on burning fat. Opponents of the creator of the diet, for example, Professor Astrap, argue that a person simply ceases to enjoy food, since the dishes allowed to him are too simple, and the food is generally monotonous. Atkins fans categorically disagree with this, since there are no restrictions on fish, seafood, vegetables, mushrooms, eggs in his food system, dairy products, nuts are allowed in small quantities. The Atkins diet is not hard.

Atkins, in his book The Revolutionary New Diet, writes that low-fat diets are less effective than low-carb diets. His food system does not imply restrictions on the amount of food consumed, which means that a person will not suffer from hunger. In fact, Atkins prohibits only simple, easily digestible carbohydrates, which provoke an increase in blood glucose levels. Professor Astrap was right about one thing: people on the Atkins diet do begin to feel more relaxed about food, as their appetite noticeably decreases.

5 main rules of the Atkins diet

1. It is allowed to consume no more than 20 g of carbohydrates per day.
2. You need to sit down at the table only when you feel hungry, and get up as soon as you feel the first wave of saturation. As already mentioned, the volume of portions is not limited, but the doctor forbids "stuffing" the stomach to capacity.
3. If the feeling of hunger has appeared, but there is no time for a full meal, it is possible to have a snack with any of the allowed foods in a small amount.
4. All products that are not on the approved list are prohibited.
5. From the diet will have to exclude most fruits and vegetables, bread, cereals, sweets.

List of allowed products

In unlimited quantities, you can use:

• meat of animals and birds, as well as products from it (for example, bacon, sausages, ham, if they do not contain additional carbohydrate fillers);
• fish;
• seafood;
• eggs;
• cheeses with a low percentage of fat;
• greens and some vegetables (cucumbers, radishes, lettuce, Beijing cabbage, olives, celery, paprika, radish, garlic, ginger, dill, parsley, thyme, bell pepper, oregano, rosemary);
• mushrooms.

Daily consumption of clean water should be at least 1.5-2 liters.

As salad dressings, you can use lemon juice, vegetable oils. Any (including carbonated) drinks that do not contain carbohydrates are allowed: mineral and plain water, tea, coffee, diet types of cola. From fats of animal origin, you can safely use butter.

In a small amount allowed:

• vegetables (cabbage, zucchini, eggplant, tomatoes, artichokes, spinach, asparagus);
• sour cream (as a salad dressing);
• alcohol (only in the second and fourth phase of the diet);
• sugar substitutes, excluding fructose and sucrose.

Throughout the diet, you must take a complex of minerals and vitamins.

Contraindications to the Atkins diet

The main contraindications are diabetes mellitus, pregnancy and lactation, high blood cholesterol levels. Since the diet is based on protein foods, the Atkins diet is contraindicated for people with increased blood clotting. Doctors do not recommend this method of losing weight to those who have problems with the digestive system, as well as those suffering from metabolic disorders.

The Atkins diet cannot be called balanced, so in some cases it can have a negative effect on the body. It is for this reason that it is necessary to consult a doctor before switching to this nutrition system. At each stage of the diet, it is recommended to take a blood test at least twice so that doctors can track changes in the body.

Stages of the Atkins Diet

Stage 1 - induction phase

Duration: 2 weeks.

Purpose: transition to a new diet.

It is important to get used to not only preparing delicious and varied dishes from the foods allowed on the Atkins diet, but also learning how to count carbohydrates so that their total amount does not exceed 20 g per day. It is convenient to calculate carbohydrates consumed using tables posted on the Internet and books by Dr. Atkins.

Stage 2

Duration: 3-8 weeks.

Purpose: determination of the individual daily intake of carbohydrates.

The amount of carbohydrates that can be consumed and still lose weight varies from person to person. Atkins proposes to determine your personal norm empirically. At the second stage, some previously prohibited foods are introduced into the diet: nuts, processed cheese, tomato and lemon juices.

At this stage, it is necessary to increase physical activity, which will speed up the process of losing weight, help tighten the skin and keep the muscles in good shape.

The stage should end when only 3-5 kg ​​remains to be lost to the desired weight.

Stage 3

Duration: 4-8 weeks.

Goal: Gradual increase in the amount of carbohydrates in the diet and stabilization of the results achieved.

At this stage, you need to determine your individual carbohydrate rate, which will remain the reference for the rest of your life. During each meal, you can add one carbohydrate-containing product that was previously prohibited. But the total increase in the amount should not exceed 10 g per week.

Products that cause drowsiness, increase appetite, lead to edema and heaviness in the stomach should be excluded.

Allowed products include:

• sweet potato, carrots, beets, parsnips, potatoes;
• beans, lentils, peas;
• fruits (cherries, grapes, strawberries, kiwi, peach, watermelon, melon, bananas, grapefruit, plums);
• cereals (rice, hercules).

The completion of the stage is the achievement of the desired weight.

Stage 4

Duration: until the end of life.

Purpose: stabilization of weight, preservation of an acquired attractive figure.

At stage 4 and throughout the rest of your life, you must consume a previously determined amount of carbohydrates in order to prevent weight gain. The basis of the diet should remain the most natural and healthy products. Of those containing carbohydrates, you need to focus on vegetables, fruits, berries, nuts, dairy products. At stage 4, it is desirable to increase physical activity.

The effectiveness of the Atkins diet was appreciated even by Hollywood stars. Such a nutrition system helps to quickly get rid of even a large number of extra pounds. Get your menu and delicious recipes for weight loss!

Many Hollywood stars have achieved excellent results in weight loss and excellent physical shape, thanks to the diet of Dr. Robert Atkins. Often this technique is called Hollywood, it is also considered that it is the basis for the Kremlin diet, which is widespread in Russia.

The system was developed by a doctor in the USA back in the 60s of the last century, when his weight was over 100 kilograms. A significant reduction in carbohydrate intake ensured that the body weight returned to normal - the doctor was able to lose 28 kilograms. He outlined the principles of his system in 1972 in the manual "Dr. Atkins' Revolutionary Diet". Later in 1992, Dr. Atkins' New Revolutionary Diet went on sale.

Advantages and disadvantages

The power system has become quite popular in the world, has many fans. However, it is worth noting the positive and negative aspects of the weight loss program, because the main goal when adjusting body weight is not to harm the body.

The advantages of the scheme are as follows:

• gradual gradual decrease in body weight to the required level;
• accessibility, simplicity of the method;
• improving overall well-being by removing toxins from body fat;
• getting rid of food addiction;
• stimulation of metabolism, the body's production of growth hormone and adrenaline - natural antidepressants that will help you cope with restrictions more easily;
• the possibility of maintaining the muscle mass of a losing weight person due to the protein menu;
• lack of hunger due to the abundant presence of protein foods in the menu, a variety of products;
• regulation of insulin levels in the blood - the weight loss scheme refers to ketogenic diets that allow you to successfully control this indicator;
• prevention of diabetes, heart disease;
• normalization of the blood sugar value - slow digestion of protein eliminates fluctuations in the glucose level.

Significant disadvantages of the technique, experts point out the following points:

• possible dehydration of the body due to a sharp restriction of carbohydrates - they are responsible for water retention in the body, with a reduction in their use, weight loss will occur precisely due to the removal of excess fluid from the body;
• decrease in brain activity, concentration of attention, the occurrence of lethargy - a consequence of a strict reduction in sugar-containing foods;
• beriberi is possible;
• the risk of kidney stones;
• ketoacidosis;
• increase in blood cholesterol;
• uncontrollable cravings for sweets;
• the duration of the diet, which makes it unacceptable if you need to quickly lose weight;
• deterioration of well-being - the appearance of irritability, weakness, dry hair, skin, insomnia, fragility of the nail plates. There may be nausea, pain in the gastrointestinal tract, since protein foods are considered heavy for digestion;
• unbalanced diet, limited intake of fiber, fibers provoke constipation;
• an impressive list of contraindications;
• the need to constantly count the nutrient, which is not very convenient for some people;
• calcium deficiency in the body, which can lead to osteoporosis, dental problems.

Basic principles and stages

The main idea behind the Atkins diet is a low-carbohydrate diet. The restriction of carbohydrates as the main energy material for the human body forces it to process body fat. The doctor's technique aims to change the metabolism in such a way as to obtain energy for the body by burning fats, not carbohydrates, to keep the human blood glucose within the normal range.

The weight loss program provides for 4 phases, all stages of the diet differ in their individual characteristics:

1. Introductory - induction.
2. The main one is active weight loss, balancing.
3. Transitional (fine tuning) - consolidation of the results.
4. Supportive - support and maintain a stable weight.

Introductory phase - induction

It is characterized by the beginning of the transition of metabolic processes in the body to a state of ketosis - the breakdown of fats to obtain energy, which is needed for the functioning of the body. It is considered the most important period, which is responsible for achieving the ultimate goal of the diet - losing extra pounds. The duration of the induction phase is 14 days, which the body needs to get used to the new dietary option, it is psychologically reorganized for the process of losing weight. Depending on the structure and type of figure, the potential results are minus 2-5 kilograms. This is achieved through a strict ban on saccharides, the removal of excess fluid from the body, and the restructuring of everyday life. Stage description:

• the daily intake of net carbohydrates is 20 grams;
• careful control of their consumption in a "pure" form;
• it is recommended to exclude sugar-containing foods, caffeine, alcohol;
• it is allowed to use non-starchy vegetables, any types of proteins, fats;
• in the case of eating ready-made food or semi-finished products, be sure to familiarize yourself with the composition indicated by the manufacturer on the package to calculate the daily intake of carbohydrates;
• diet, namely time, number of meals, snacks, remains the same. It is advisable to organize meals in portions: 3-5 receptions with a break within 2-4 hours;
• portion size is normal, overeating is not allowed;
• obligatory compliance with the drinking balance - at least 2-2.5 liters of clean water per day;
• it is forbidden to take any medications;
• it is recommended to start taking a complex of multivitamins to smooth out the stressful state of the body;
• if constipation occurs, it is necessary to increase the amount of food containing vegetable fibers and fiber in the diet;
• moderate exercise will help to achieve better results when adjusting the figure;
• it is allowed to season salads with vegetable oils (no more than 1 tablespoon);
• when cooking meat, give preference to cooking in the oven, foil or steam;
• it is necessary to diversify the diet to facilitate the passage of the phase.

Allowed foods to eat at the first stage of the diet

Meat, meat products - when buying, you need to study the composition:

• veal;
• mutton;
• bacon;
• beef;
• sausage;
• ham;
• pork.

Fish - cook without breading:

• flounder;
• sardines;
• salmon;
• herring;
• tuna;
• trout.

Poultry meat - breading, flour sauces are prohibited:

• duck;
• goose;
• turkey;
• chicken;
• quail.

Hard cheese (daily norm no more than 120-150 g) - carefully study the information indicated on the product label, exclude dietary, processed types.

Seafood - canned or fresh:

• shrimps;
• squid.

• included in recipes;
• in boiled;
• fried.

Fats, oils - it is also allowed to take mayonnaise, sour cream, subject to the norm of carbohydrates:

• sunflower;
• fish fat;
• sesame;
• soy;
• butter;
• grape;
• coconut.

Seasonings, condiments:

• pepper;
• dried herbs;
• vinegar;
• lemon juice.

Drinks, liquids:

• herbal infusions;
• lemon juice;
• mineral and ordinary water;
• tea without sugar, caffeine;
• broths;
• decaffeinated coffee.

Vegetables, green salads:

• sheet;
• head;
• chicory;
• alfalfa shoots;
• olives;
• cucumber;
• sorrel;
• chilli;
• radish;
• fennel;
• radish;
• mushrooms;
• dill;
• celery (greens);
• paprika;
• parsley;
• thyme;
• basil;
• rosemary.

Various vegetables:

• bamboo sprouts;
• rhubarb;
• asparagus;
• avocado;
• artichokes;
• daikon;
• beet greens;
• dandelion greens;
• eggplant;
• pumpkin;
• squash;
• zucchini;
• mustard greens;
• zucchini;
• spinach;
• Chinese cabbage;
• turnip;
• tomatoes.

There are also prohibited products, the list of which is described in more detail in the doctor's tables:

• sweets, sugar, aspartame, sweeteners: maltose, fructose and others;
• pasta, bread, all products, dishes, in the preparation of which flour is used;
• beets, potatoes, carrots - contain starch;
• fruits, juices from them;
• seeds, nuts;
• cooking fats, margarine;
• alcohol;
• drinks with caffeine.

The main phase - active weight loss, balancing

The doctor's observations indicate that sufficient changes have occurred in the body of a losing weight person by this period. The main goal of the second phase of the Atkins diet is to find the necessary individual daily intake of carbohydrates by selection, in which there will be no obstacles to reducing body weight. If the desired result is achieved, it is required to comply with this norm to maintain the weight in a stable state. That is, it is gradually necessary to introduce food with a low content of saccharides, which were prohibited at the first stage. An increase in the norm is allowed no more than 5 grams per week.

The main points of the stage are the following requirements:

• daily weighing in the morning at a certain time on an empty stomach after going to the toilet;
• expansion of the menu with the need for a strict calculation of carbohydrates;
• if the consumption of their daily norm is exceeded and when weight is gained, a return to the first phase;
• increase in power loads to accelerate weight loss;
• when a slight decrease in body weight is achieved, it is required to increase the rate of sugars more slowly - add 5 grams no more than 1 time in 3-4 weeks;
• the main requirement is to find the optimal balance between the concepts of “continue to lose weight” and “increase the value of carbohydrates by expanding the menu”;
• constant appetite control;
• the exclusion of products that provoke overeating and a set of kilograms;
• after 1.5-2 months from the start of the diet, it is recommended to retake tests, consult a specialist to decide whether it is advisable to continue following the program;
• at the 2-3 phase of the diet, a critical level of consumption of the main nutrient of the system is reached, at which weight loss stops. This indicator depends on some factors - age, physical activity, heredity, others;
• the duration of the period is set individually (from 4 weeks to 1 year). The transition to the third stage is allowed when 3-5 kilograms remain to the desired weight;
• the optimal rate of weight loss is up to 0.5 kilograms per week.

Expansion of the diet, an increase in the consumption rate occurs due to the following list of products (to previously allowed types):

• sweet red pepper;
• broccoli;
• celery root;
• beet;
• green beans;
• cauliflower;
• avocado;
• olives;
• onion.

Dairy assortment:

• cream;
• cheese - processed, homemade, fibrous.

Seeds and nuts:

• pumpkin seeds;
• hazelnuts;
• peanut;
• Walnut.

Berries and fruits:

• mandarin;
• lemon;
• watermelon;
• raspberries;
• strawberry;
• melon.

• citric;
• tomato.

Transitional phase (fine tuning) - consolidation of the results

A further increase in carbohydrate intake by 10 grams per week is implied. When you stop weight loss - reduce saccharides for a while, return to the second period (5 g per week). The main idea is to form a diet in which the weight will be constantly maintained in the desired range.

At this stage of the diet, the rule works: the more sugar you consume without gaining body weight, the higher the maximum consumption level will be. Achieving this indicator entails the cessation of weight loss, its excess - weight gain. It is important to experimentally determine the ideal individual consumption rate for all subsequent years of life.

Physical activity can increase the value of the maximum level of nutrient intake. The greater the level of physical activity of a person, the more saccharides can be consumed without the risk of weight gain.

The basis of nutrition in the third stage of the diet is also made up of fats and proteins. At each meal, you need to add one product containing saccharides. Do not forget about increasing the daily allowance by 10 g per week. When passing through this phase, the desired result is achieved.

Maintenance phase - maintaining and maintaining a stable weight

The fourth stage of the Dr. Atkins diet is marked by the achievement of the goal - reducing weight to the desired level and gaining excellent physical shape. During this period, you need to concentrate on maintaining and maintaining a stable weight. A low-carb diet should forever become a style of eating behavior, taking into account the individual consumption rate.

When recruiting within 2-3 kilograms, the question of returning to the previous stages may arise. To avoid such a situation, it is necessary to carefully choose food products for the diet - preference should be given to natural, healthy, rich in vitamins. The main components in the diet are fats and proteins, as well as fresh fruits and vegetables, which contain carbohydrates and provide maximum benefits.

Robert Atkins claimed that sports and physical activity can help with weight loss. It is believed that a low-carb diet has the ability to increase energy levels, it will be easy to train and most effective.

Menu options

The Atkins diet menu, scheduled by day, will greatly simplify the passage of the weight loss program.

Phase One Daily Menu

Below are the basic menus for each day for the first phase. It is recommended to drink at least 3 cups of tea without sugar per day.

Option number 1:

• breakfast - scrambled eggs (eggs - 3 pcs.), salmon and green tea with mint without sugar;
• snack - low-fat yogurt;
• lunch - boiled meat (beef or veal to choose from) or chicken breast cooked in the oven;
• afternoon snack - seafood or fish dish;
• dinner - steamed salmon, fat-free kefir, dessert - low-fat yogurt.

Option #2:

• morning - low-fat yogurt (cottage cheese) or scrambled eggs with bacon;
• day - a slice of hard cheese and a pork cutlet. You can also choose one of these options: a serving of veal baked in the oven (100 g), cucumber salad with olive oil; fish soup with lean fish, tomato; boiled fish (150 g) with a vegetable side dish;
• evening - broth, a small portion of beef liver, fresh vegetable slices. A different list of dishes is offered to choose from: boiled veal (200 g), a portion of stewed cauliflower; baked fish fillet (150 g), salad with egg and vegetables; oven-baked chicken breast (250 g), seafood mix.

Option number 3:

• morning - scrambled eggs (3 chicken eggs), mozzarella and tomato, decaffeinated coffee and added sugar;
• day - steak (240 g), salad with spinach, mushrooms and cheese;
• evening - grilled salmon (270 g), cabbage salad with lemon juice and spices.

For 7 days of the first phase

Monday:

• breakfast - fried eggs or boiled eggs (2 pcs.), a piece of ham, a slice of cheese, green tea;
• snack - feta and tomato (1 pc.);
• lunch - chicken fillet, cooked in the oven, with herbs. Salad with cucumber and half a tomato (you can add spices and olive oil);
• snack - vegetables;
• dinner - boiled chicken breast (200 g) and fresh Beijing cabbage (100 g).

• breakfast - cottage cheese (100-150 g), green tea;
• snack - cucumbers, feta;
• lunch - soup with low-fat fish (boil 200 g of fish with spices, parsley);
• snack - fresh leaf mixture with cucumber;
• dinner - vegetable soup with chicken breast (cook chicken fillet, add 100 g of cabbage, greens). Season with spices to taste.

• breakfast - omelette of 2 eggs with herbs and ham, decaffeinated coffee and sugar;
• snack - low-fat yogurt;
• lunch - pumpkin puree soup (150 g) - boil the pumpkin, beat with a blender, season with spices and herbs to taste. Boiled beef (100 g);
• snack - a slice of hard cheese;
• dinner - green leaves and shrimp (200 g), kefir - 1 tbsp.

• breakfast - cottage cheese pancakes of minimum fat content (100-150 g);
• snack - kefir (1 tbsp.) Or unsweetened yogurt without filler;
• lunch - lean fish fillet, steamed (150 g), vegetable mixture - lettuce, tomato and cucumber;
• snack - green tea, tomato;
• dinner - chicken meat cooked in the oven. Arugula and tomato salad.

• breakfast - scrambled eggs with proteins, ham and cheese, herbal infusion;
• snack - green tea and a slice of hard cheese;
• lunch - chicken fillet baked with cheese and tomato. Green leaves and cucumber;
• snack - yogurt without fillers and sugar or kefir (1 tbsp.);
• dinner - Caesar salad: chicken fillet, cherry tomatoes, Iceberg lettuce leaves, boiled egg. Grind, pour unsweetened yogurt, sprinkle with spices to taste, mix.

• breakfast - fresh vegetable mixture - pepper, cucumber, cherry tomatoes and feta (200 g);
• snack - green tea with a slice of hard cheese;
• lunch - fish fillet baked in the oven with cheese (150 g), boiled asparagus (100 g);
• snack - 1 tbsp. kefir;
• dinner - stuffed peppers with eggplant and minced meat (150 g), kefir (0.5 tbsp.).

Sunday:

• breakfast - yogurt without fillers and sugar;
• snack - cucumber with feta;
• lunch - cabbage and chop (pork, chicken - to choose from), vegetable slices with herbs (150 g);
• snack - kefir (100 ml);
• dinner - vegetable stew - cabbage, eggplant and spices (150 g).

For 14 days of the first stage

The menu for the week proposed by the author of the program can be applied for 14 days of the first stage. Using the data of Atkins tables, you can independently develop a list of dishes, taking into account the minimum required daily intake of saccharides.

Menu option for 14 days:

• breakfast - scrambled eggs with bacon, green tea;
• lunch - chicken fillet baked in the oven with spices;
• afternoon snack - salad with cucumbers, tomatoes and sour cream;
• dinner - stew with eggplant.

• breakfast - hard cheese and ham, herbal infusion;
• lunch - pumpkin puree soup (do not use salt);
• afternoon snack - low-fat kefir - 1 tbsp.;
• dinner - grilled salmon with fresh vegetables.

• breakfast - cottage cheese, green tea;
• lunch - steamed chicken meat with vegetables;
• afternoon snack - yogurt without additives;
• dinner - fried fish and fresh vegetables.

• breakfast - homemade ham and scrambled eggs, rosehip infusion;
• lunch - pork cutlets and fresh vegetables;
• afternoon snack - hard cheese and green tea;
• dinner - stewed zucchini with vegetables.

• breakfast - cheesecakes with sour cream;
• lunch - vegetable side dish and grilled chicken meat;
• afternoon snack - hard-boiled eggs (2 pcs.);
• dinner - meat with pepper, baked in the oven.

• breakfast - scrambled eggs with herbs (leek, rhubarb, parsley);
• lunch - stewed vegetables and meat;
• afternoon snack - natural yogurt without additives;
• dinner - steamed fish fillet with vegetables.

• breakfast - yogurt without additives;
• lunch - fish soup with red fish;
• afternoon snack - tea and hard cheese;
• dinner - chicken chops, cottage cheese.

• breakfast - cottage cheese casserole and sour cream;
• lunch - vegetable soup with meat;
• afternoon snack - kefir (300 ml);
• dinner - steamed fish, fresh vegetable slices.

• breakfast - protein omelet with cheese;
• lunch - cabbage stewed with meat;
• afternoon snack - unsweetened yogurt;
• dinner - fish cakes (meatballs).

• breakfast - vegetable mix with cucumber and tomatoes, seasoned with low-fat sour cream;
• lunch - meat baked with mushrooms and cheese in the oven, vegetables;
• afternoon snack - cheese, green tea;
• dinner - vegetable casserole.

• breakfast - cucumbers, tomatoes, boiled eggs (2 pcs.);
• lunch - chicken broth, vegetable mixture;
• afternoon snack - yogurt;
• dinner - boiled meat with fresh cabbage.

• breakfast - ham, kefir;
• lunch - stewed vegetable stew with meat;
• afternoon snack - cottage cheese with sour cream, tea;
• dinner - mackerel stuffed with vegetables, baked in the oven.

• breakfast - scrambled eggs with proteins, soft cheese;
• lunch - pork chops, vegetables (according to the season);
• afternoon snack - low-fat kefir - 1 tbsp.;
• dinner - fish with goat cheese and tomatoes.

• breakfast - cottage cheese casserole in a slow cooker;
• lunch - soup with vegetables, meat (chicken, beef);
• afternoon snack - natural yogurt;
• dinner - stewed fish in sour cream sauce, fresh vegetables - onions, tomatoes, cucumbers.

The menu of the second and third stages of the diet is based on the dishes of the first, but with the obligatory consideration of the expansion of allowed foods and the increase in the daily intake of carbohydrates by 5 g and 10 g, respectively. There are some universal tips for organizing meals.

In the morning on an empty stomach, immediately after getting up, you need to drink 1 glass of clean water without gas at room temperature, start breakfast in half an hour. It is recommended to drink tea without adding sugar, fermented milk products, such as yogurt, cottage cheese, should be with a fat content of 0%.

After 2 hours, at the end of breakfast, drink 1 glass of clean drinking water, start dinner. You can choose 1 of the options:

• steamed fish, cucumbers (2 pcs.);
• soup with fish, tomato, tangerine (1 pc.);
• veal in the oven or on the grill without the use of salt and oil (100 g), cucumbers (2 pcs.), Green lettuce (2 pcs.), Lemon juice, olive oil.

It may consist of kefir with minimal fat content (1 tbsp.) Or a cup of green tea without sugar.

Drink 1 glass of water and start dinner. There are several food options available:

• boiled shrimp (add 2 bay leaves and a few black peppercorns to the water for boiling shrimp, do not use salt). Salad with corn, boiled egg (1 pc.) and boiled squid (a few pieces). Dressing: olive oil (2 tablespoons), lemon juice to taste;
• chicken fillet cooked in the oven (250 g);
• cauliflower and broccoli with egg (stew cabbage with olive oil, pour beaten egg) and a portion of veal baked in the oven;
• fish cooked without oil and salt, vegetable salad (tomato, bell pepper, cucumber, lettuce, boiled egg and 1 teaspoon chopped walnuts, sunflower oil).

The doctor's company produces special snacks for light snacks, which contain a minimum of sugar (2 g), but are a good option for energizing between main meals. These bars have a low glycemic index, their calorie content is 120-180 calories.

Diet table

To compile an individual optimal diet menu, you should use the data of the doctor's carbohydrate table. By selecting the necessary products from the list of allowed, you can experiment with recipes for delicious dishes. The data for the tables is taken from several sources on the Internet.

A complete table of the main allowed dietary products at the first stage

Name
MEAT
Mutton	0-0,1
Pork	0-0,1
pork fat	0-0,1
Lean beef	0-0,1
Veal	0-0,1
Turkey	0-0,1
Rabbit	0-0,1
chicken liver	0,8
Jamon	0,2
beef tongue	0-0,1
Turkey	0,0
Rabbit	0,0
Turkey liver	2,3
Turkey heart	0,4
FISH
White amur	0-0,1
Pink salmon	0-0,1
Dorado	0-0,1
Mullet	0-0,1
Sprat	0-0,1
Pollock	0-0,1
Perch	0-0,1
Pangasius	0-0,1
saury	0-0,1
Atlantic herring	0-0,1
Salmon	0-0,1
Mackerel	0-0,1
Zander	0-0,1
Carp	0-0,1
Cod	0-0,1
Red caviar	3,1
Pollack caviar	0-0,1
Argentina	0
red mullet	0
sea ​​bass	0
Iwashi herring	0
SEAFOOD
Shrimps	0-0,1
squids	0-0,1
DAIRY RANGE
Butter	1,3-1,4
Hard cheese	2,9-3,0
Processed cheese Druzhba 55%	0-0,1
Camembert	0,5-0,6
Mozzarella	2,2-2,3
Raclette	0,5-0,6
Feta 20%	0,7-0,8
Curd 9%	2-2,1
Curd 0%-5%	1,8-1,9
Adyghe	0,8
Bree	0,6
VEGETABLES
Zucchini	2,2
Chinese cabbage	1,1
Cucumber	2,0
Chilli	2,9
Tomato (tomato)	2,6
Radish	1,8
Arugula	2,1
leaf lettuce	1,2
Celery (greens)	1,4
Asparagus	1,8
Spinach	1,4
Sorrel	0,2
eggplant	2,3
Zucchini	2,4
green olives	0,6
SAUCES, SPICES, OILS and OTHERS
Olive oil	0,0-0,1
Sunflower oil	0,0-0,1
Basturma	0,0-0,1
Chicken eggs	0,7-0,8
Champignon mushrooms	2,1

Table of products that can be introduced in the second step with caution

Name	The amount of net carbohydrates in 100 g of the product, g
SEAFOOD
mussels	3,7-3,8
DAIRY PRODUCTS
Milk 1%	4,9-5,0
Milk 3.2%	4,7-4,8
Cream 10%	4,0-4,1
Sour cream 20%	3,0-3,1
Kefir 1%	4,1-4,2
ricotta	3,0-3,1
Parmesan	3,2-3,3
VEGETABLES
Bulb onions	6,0-6,1
Green onion (feather)	3,9-4,0
Carrot	6,7-6,8
Broccoli	4,0-4,1
White cabbage	3,2-3,3
Cauliflower	3,0-3,1
Bulgarian pepper	5,6-5,7
Celery root	7,4-7,5
Beet	6,5-6,6
Green beans	4,2-4,3
Black olives	3,1-3,2
FRUITS, BERRIES
Watermelon	7,1-7,2
Melon	7,3-7,4
Raspberries	5,0-5,1
Strawberry	5,7-5,8
Mandarin	7,4-7,5
Lemon	3,1-3,2
SAUCES, SPICES
Mayonnaise 72%	4,9-5,0
Mayonnaise 30%	7,2-7,3
BEVERAGES
Wine dry	0,4-0,5
Tomato juice	3,7-3,8
Champagne semi-dry	4,5-4,6
Light beer	3,5-3,6
Dark beer	5,5-5,6
Semi-dry wine	1,5
NUTS, SEEDS
Pumpkin seeds	4,7-4,8
Peanut	7,6-7,7
Walnut	7,0-7,1
Hazelnuts	7,0-7,1

Table of forbidden diet products (the amount of carbohydrates in 100 g of the product is over 8.0 g)

Name	The amount of net carbohydrates in 100 g of the product, g
SEAFOOD
Crab sticks	9,9
sea ​​kale	9,9
VEGETABLES
Green peas	9,5
Potato	14,1
tomato paste	14,9
Beans	45,2
Garlic	29,1
FRUITS
Apricot	9,3
A pineapple	11,8
Orange	9,5
Banana	20,3
Grape	16,3
Cherry	13,9
Pomegranate	14,9
Grapefruit	8,1
Kiwi	11,8
pomelo	8,4
sweetie	11,7
Plum	10,1
Black currant	12,7
Dates	68,1
Persimmon	26,3
Blueberry	12,2
Apple	11,3
CEREALS, PORRIDGE, CEREALS, BAKERY PRODUCTS
Buckwheat	70,6
Corn	67,1
Cereals	57,1
Wheat groats	62,7
Rice	78,9
wheat bread	45,1
Rye bread	42,6
SAUCES, SPICES
Adjika spicy	16,1
Mustard	11,5
Mayonnaise extra light 8%	10,3
Vinegar balsamic	29,1
BEVERAGES
Pepsi	11,1
Fanta	11,8
fruit juices	10,3
Semi-sweet champagne, dessert wines and liqueurs	8,1
OTHER
Ginger	15,8
Potato starch	90,1
Bee honey	82,1
Sugar	99,9
Chocolate	44,6
NUTS AND SEEDS
Cashew	27,0
Almond	10,5
Sunflower seeds	11,5
pistachios	17,3

Dish recipes

A wide list of allowed products allows you to cook many interesting and tasty dishes. Below are popular recipes for those following the Atkins Nutrition Program.

Vegetable salad with egg

For cooking, you need to prepare the following ingredients:

• boiled eggs - 1 pc.;
• tomato - 1 pc.;
• fresh cucumbers of medium size - 2 pcs.;
• bell pepper - 0.5 pcs.;
• lettuce leaves - 4 pcs.;
• olive oil - 2 tsp;
• lemon - 1 pc.;
• walnuts - 5 pcs.

Cut the vegetables into cubes, tear the lettuce leaves with your hands, chop the nuts with a knife. Cut the egg into 4 pieces. Combine everything together in a deep bowl, pour olive oil, sprinkle with lemon juice. Mix.

Seafood salad

You will need the following components:

• squid - 100 g;
• hard-boiled egg - 1 pc.;
• corn - 100 g;
• shrimp - 100 g;
• olive oil - 2 tsp;
• lemon - 1 pc.

Boil separately all the ingredients - squid, corn and shrimp (peel after cooling). Mix all the ingredients, add the egg, cut into 4 parts. Season with olive oil, lemon juice, mix.

Meat rolls with cheese

It is required to prepare the following components:

• any kind of meat - 800 g;
• onions - 1 pc.;
• hard cheese - 200 g;
• spices, salt - to taste.

Cut the meat into large pieces about 1 cm thick, beat with a hammer, add spices and salt. Top with chopped onions, grated cheese. Form rolls, fasten with wooden toothpicks, put on a baking sheet greased with sunflower oil. If desired, you can sprinkle with grated cheese, cook in the oven for half an hour at a temperature of 180-200 degrees.

Mushroom julienne with beef tongue

List of ingredients:

• boiled beef tongue - 350 g;
• medium-sized onion - 1 pc.;
• butter - 20 g;
• fresh champignons - 200 g;
• sour cream 20% - 100 g;
• hard cheese - 100 g;
• greenery;
• salt;
• pepper.

Cut the ingredients: tongue - into strips, mushrooms - into 4 parts, onion - into half rings. In butter and low heat, put a little onion in a pan, then send the mushrooms there and cook for some more time. Add tongue, chopped greens, sour cream, salt, spices. Stir, fill pots (kokotnitsa) with the resulting mixture. Grate hard cheese, sprinkle julienne on top. Bring to readiness in a hot oven for 25 minutes at 180 degrees.

If you need to reduce weight, it is strongly recommended to consult a doctor. Expert advice will help to avoid a possible threat to health. It is also necessary to undergo a medical examination in the clinic, to do the following studies:

• Ultrasound of internal organs;
• to pass the basic tests of blood, urine and feces;
• make a cardiogram;
• measure blood pressure.

After 4-6 weeks of following the diet, it is necessary to retake the main tests. With positive results, further passage of the weight loss program is allowed. Compliance with the specified style of eating behavior must be accompanied by careful monitoring of general well-being. If any deviations from the norm are found, it is necessary to immediately stop following the diet, contact a specialist.

Particular attention should be paid to a blood test for cholesterol. Protein foods containing saturated fats negatively affect the condition of blood vessels.

Additional intake of multivitamin complexes, dietary supplements will help the body to function smoothly and maintain health.

The right way out of the diet

Almost every carbohydrate-free body-shaping program provokes a re-gain of weight after the end of compliance with such a diet. To minimize this risk, it is necessary to follow the recommendations of the Atkins system and limit the menu after the completion of weight loss. You should categorically refuse confectionery, sweets, sweet carbonated drinks that contain "empty" calories.

As such, there is no classic (direct) way out of the diet, the author of the methodology recommends taking low-carbohydrate nutrition for life as a basis.

Contraindications

• pregnancy;
• the period of breastfeeding in women - lactation;
• cardiovascular diseases - the risk of blood clots is quite high;
• people with impaired liver function;
• problems with the kidneys and urinary system;
• elderly and children's age;
• gout;
• violations of the digestive system;
• chronic pancreatitis;
• colitis;
• dysbacteriosis;
• vegetarianism;
• irritable bowel syndrome;
• professional sports.

Atkins or Dukan diet - which is better?

Both systems belong to carbohydrate-free weight loss programs, therefore they have both similar and distinctive characteristics.

A comparative analysis of the main criteria of the 2 methods is given in the table below.

№	Characteristic name	atkins	Dukan
1	Structure (phases of weight loss)	1. induction, 2. active weight loss, 3. consolidation of the results obtained, 4. support and maintenance of a stable weight.	1. attack, 2. cruise, 3. consolidation of the result, 4. stabilization.
2	Product set	A varied menu according to the list of allowed products.	Extensive list of products (100 items).
3	Strict ban	At the first stage, it is completely excluded: 1. sugar and products containing it, 2. bakery products and food containing flour, 3. pasta, 4. cereals, 5. starch and vegetables containing it (carrots, beets, potatoes), 6. sweeteners and drinks with them, 7. fruits and their juices, 8. seeds, nuts, 9. margarine, cooking oils, 10. alcohol, 11. drinks containing caffeine. At the second stage, some names are introduced according to the doctor's tables.	At the initial stage, it is necessary to limit: 1. sugar, 2. products containing white flour, 3. starch. Allowed the use of diet Coca-Cola with a sweetener. The “Cruise” stage implies some expansion of allowed products.
4	Alcohol	The initial stage prohibits the intake of any kind of alcohol. In the second phase, it is allowed to use some types with the obligatory calculation of carbohydrates (semi-dry and dry wine, dark and light beer, semi-dry champagne).	At stages No. 2, No. 3 and No. 4, the use of 3 tbsp. tablespoons of red and white wine. Strong drinks are allowed at stage number 4.
5	Meat	Allowed the use of all varieties of meat, including fatty types.	Meat is always on the menu, but is excluded in some phases.
6	Vitamin content	Continuous intake of multivitamin complexes throughout the weight loss program in order to prevent beriberi.	It is recommended to take vitamins and microelements at all stages of the methodology in order to avoid vitamin deficiency.
7	Portion size	There are no volume restrictions, the diet consists of allowed foods and dishes from them. Overeating is not allowed.	Frequent small meals. The volume is not limited.
8	Meal time	Eating is carried out when there is a feeling of hunger. It is forbidden to eat at night.	Feeling of hunger - eating. The last meal should be no later than 2-3 hours before bedtime.
9	Quality and naturalness of products	It is necessary to use only natural products without any chemical additives, dyes and other things.	The diet should consist of high-quality food products without preservatives and emulsifiers.
10	Seasonings, spices	Allowed: vinegar, dried herbs, pepper. Forbidden: adjika, ginger, mustard, balsamic vinegar.	Allowed: adjika, ginger, mustard, vinegar, dried herbs, hot peppers.
11	Pasta, products containing flour	Any kind is prohibited.	Only Shirataki noodles are allowed.
12	Mushrooms	Allowed in any form at each stage.	At the first stage, they are excluded; at the next 3 phases, they are allowed.
13	Seeds, nuts	The first stage completely eliminates their use. In the second phase and beyond, the following types of nuts and seeds are allowed: 1. peanuts, 2. walnuts, 3. hazelnuts, 4. pumpkin seeds.	Prohibited in the first 3 periods of the program: 1. sunflower seeds, 2. peanuts, 3. cashews, 4. pistachios, 5. almonds.
14	Diet Efficiency	Suitable for people who are significantly overweight (over 10 kilograms). More weight means faster weight loss.	It is also recommended for significant excess weight.
15	Weight loss	Strict compliance with the requirements ensures weight loss from the very first days of the program.	Quick results of figure correction with the obligatory implementation of the system rules.
16	Simplicity and ease of passage of methods	A varied menu and hearty dishes from the products of the allowed list make the program accessible for passage.	Nutritious meals and frequent meals eliminate the appearance of hunger.
17	Carbohydrates	Strict calculation of the amount of carbohydrates consumed. At the first stage, the maximum daily allowance is 20 g, at the second stage there is an increase of 5 g per week, at the third - by 10 g in 7 days.	Carbohydrates are not counted. It is allowed to use products from the permitted list in any quantity.
18	Drinking balance	It is necessary to drink about 2 liters of non-carbonated water. Fruit juice and sugary drinks are prohibited.	Drinking regime - 1.5 liters of pure water per day.
19	Fats	The use of oils, fatty meats and fatty foods is not prohibited.	It is recommended to limit the consumption of fat and vegetable oil. Some stages prohibit the consumption of meat.
20	Contraindications	The weight loss system is prohibited in the following cases: lactation, pregnancy, old age and childhood, digestive disorders, cardiovascular diseases, liver disorders, kidney and urinary system problems, gout, chronic pancreatitis, colitis, dysbacteriosis, vegetarianism, irritable bowel syndrome , professional sports.	You can not use the technique: pregnancy, gout, liver and kidney failure, malfunctions of the reproductive system, hypertension - high blood pressure, cardiovascular disease, urolithiasis, children and older people.
21	Possible risks of developing diseases with a rich protein menu	An excess of protein foods in the diet and a lack of calcium can lead to such complications: ketoacidosis, kidney stones, high blood cholesterol, constipation, osteoporosis, dental problems.	A significant excess of protein in the menu can provoke: ketoacidosis, kidney stones, high blood cholesterol, constipation.
22	Advantages	Pros of the program: smooth weight loss to the desired value by burning body fat, an affordable and simple method, improving well-being, fighting food addiction, stimulating metabolism, maintaining existing muscle mass due to a protein diet, no feeling of hunger, no need to limit calories, regulation of insulin levels in the blood, normalization of blood sugar levels.	Advantages of the system: rapid weight loss - strengthening the motivation to lose weight, a clear and simple weight loss scheme, healthy and safe eating healthy food, the diet is easy to follow at home, on a trip and at work, there are no restrictions on daily caloric content and portion sizes, hearty meals provide a feeling of satiety for a long time , the diet does not require a strict calculation of nutrients (in particular carbohydrates).
23	Flaws	Cons: the possibility of dehydration of the body due to a sharp and strict restriction of carbohydrates, a lack of glucose can provoke a deterioration in brain activity and concentration, beriberi, a load on the kidneys, craving for sweets that cannot be controlled, the duration of the technique, an unbalanced diet, many contraindications, the need continuous carbohydrate counting.	Cons: an excess of protein in the diet and, as a result, an increase in the load on internal organs and blood vessels, an increase in the amount of cholesterol in the blood, a lack of fiber.

Of all the methods that are classified as low-carbohydrate, the Atkins diet is considered the most discussed. Losing weight people, doctors and nutritionists argue about it. There is a particularly heated debate regarding the 20-gram daily carbohydrate limit. Nutritionists believe that this nutrient value is critically small for the smooth functioning of the body, and such a diet is unbalanced. Also, a significant abundance of animal fats and proteins significantly increases the load on vital internal organs, especially the liver and kidneys. Vessels also suffer, there is a risk of blood clots.

Some people who want to lose weight find it difficult to constantly monitor incoming carbohydrates, this can not always be done on their own. Often there are breakdowns due to the lack of carbohydrate-containing foods, such as fruits, in the menu.

Dukan's program also contains an abundance of protein foods that stress the kidneys and liver. However, the alternation of protein and vegetable dishes at certain stages of the methodology, as well as the restriction of fats, in principle, make the system of Dr. Pierre Dukan more gentle and soft for the human body. The absence of a requirement for a strict calculation of carbohydrates provides an opportunity for effective weight loss without giving up fresh fruits and some foods containing starch and carbohydrates.

It is worth remembering that only a visit to a specialist will help determine the optimal weight loss scheme and develop the right strategy. When choosing between the two methods, such important criteria are taken into account as:

• the patient's health status;
• individual characteristics of the organism;
• the presence of contraindications;
• Lifestyle;
• physical activity;
• taste preferences;
• the presence of prohibitions and restrictions;
• other.

Type of diet- low carbohydrate.

weight loss- 2-3 kg per week.

This diet has become the basis of many popular diets, including the well-known Kremlin diet in our country. The basis of the Atkins diet is the restriction of carbohydrates, such as sweets, flour products, cereals, starchy vegetables and sweet fruits. With the extreme saturation of the menu of our citizens with high-calorie sweets and with little physical activity, this is a completely reasonable and useful solution.

The main emphasis is on the consumption of protein foods and vegetables.

Since the first book, Dr. Atkins' Diet Revolution, was published in the 1970s, approximately 20 million people around the world have successfully taken advantage of this diet. Without exaggeration, we can say that at one time this diet became revolutionary and in many ways changed the traditional views on the processes of losing weight.

The Atkins protein diet has three main phases.

1. Stimulating phase - lasts 2-3 weeks. At this time, the amount of carbohydrates in the diet is significantly reduced to 15-20 grams per day. As you know, carbohydrates are the main source of energy in the body. By limiting their use, we force the body to use its own fats for energy. The end products of fat breakdown are glucose and water, but ketone bodies are formed. The mechanism of this phase is somewhat reminiscent of the entrance to starvation. Therefore, the first few days during the restructuring of the body, you may experience various unpleasant sensations in the form of headaches, dizziness, general weakness. In the future, these phenomena completely disappear and the diet is tolerated quite easily. Weight loss in this phase is usually maximum and is up to 6 kg in 2-3 weeks.

This phase is the most important to start losing weight. Let's take a closer look at what you can and cannot eat during this phase of the diet.

Allowed foods in the first phase of the Atkins diet:

It is recommended to use the following products:

- lean meat, fish, poultry in a "pure" form;
- cheeses, excluding sweet curds, curd cheeses with flavorings;
- seafood excluding crab sticks;
- eggs in any form;
- low-starchy vegetables: cucumbers, radishes, radishes, peppers, garlic, olives, lettuce, chicory, parsley, paprika, celery, dill, basil, thyme, ginger, tarragon;
- mushrooms, but with some restrictions / do not overeat /;
- all vegetable oils are allowed - unrefined and cold pressed;
- animal fats - natural butter, fish oil
– from drinks are recommended: mineral water without gases, green tea without sugar, herbal teas

In smaller quantities with the obligatory calculation of carbohydrates, you can use:
tomatoes, cabbage, eggplant, green peas, onions, spinach, asparagus, germinated cereal seeds, sour cream.
In the first phase of the Atkins diet, it is strictly forbidden:
bread, pastries, any flour products, sugar, sweets, fruits, starchy vegetables, margarine, cooking oils, so-called "light oils", alcohol.

1. intermediate phase. After the body adapts to the new diet, you can slightly increase the amount of carbohydrates in food, but so that the process of losing weight does not stop. This phase can last up to six months or even up to a year, depending on the initial weight. After reaching the required weight and complete normalization of metabolic processes in the body, you can proceed to the next phase.
2. maintenance phase. This phase can continue for an arbitrarily long time. At this time, you can further increase the amount of carbohydrates consumed, but in such a way as to avoid repeated weight gain. If at some point you still could not avoid overeating, you need to return to the stimulating phase.

Reviews. Atkins Diet well balanced and well tolerated. However, in the stimulating phase, care must be taken in the choice of products. Try not to overwork at this time and do not use foods such as sausages, smoked meats. From protein foods, lean meat, fish, seafood, and cheese are best suited. Also, when using this diet, try to eat more vegetables in order to avoid constipation.

Application No. 1 Dr. Atkins Diet Food Chart

Name	Glasses
Meat:
Boiled lean meat, 100 gr.	0
Chicken or meat broth, 500 gr.	0
Pork tenderloin, lamb, 100 gr.	0
Chop, 100 gr.	0
Boiled chicken (duck, goose or turkey), rabbit, 100 gr.	0
Meat fried in breadcrumbs, 100 gr.	5
Meat in sauce with flour, 100 gr.	6
Heart, 100 gr.	1
Brains, 100 gr.	12
Beef liver, 100 gr.	6
Veal liver, 100 gr.	4
Beefsteak, 100 gr.	1
Sausages, 100 gr.	1
Sausages (any variety), 100 gr.	1
Ham, 100 gr.	1
Braised beef, 100 gr.	5
Beef stew, 100 gr.	10
Veal goulash, 100 gr.	2
Pork goulash, 100 gr.	9
Chicken eggs, in any form, 2 pcs.	2
Fish and seafood:
Boiled fish, 100 gr.	3
Smoked salmon, 100 gr.	0
Sardines, 3 pieces	0
Crabs, 100 gr.	2
Eel, 100 gr.	1
Salted herring, 100 gr.	2
Smoked herring, 100 gr.	4
Fish in tomato sauce, 100 gr.	6
Mussels, 100 gr.	5
Calamari, 100 gr.	4
Oysters, 100 gr.	7
Lobsters, 100 gr.	1
Sea scallops, 200 gr.	5
Shrimp, 100 gr.	0
Dairy products:
Cheese (different fat content), 100 gr.	0,5-2
Cream, 2 tablespoons	1
Cottage cheese, 100 gr.	3
Fats:
Butter, 20 gr.	1
Vegetable oil, 20 gr.	0
Mayonnaise, 20 gr.	1
Margarine, 20 gr.	0
Soy cheese (tofu), 100 gr.	2
Soy milk, 500 gr.	2,4
Vegetables:
Radishes, 12 pcs. medium size	1
Cauliflower, boiled, 100 gr.	6
White cabbage, fresh, 100 gr.	5
Sauerkraut, 100 gr.	3
Green beans, 100 gr.	8
Fresh carrots, 100 gr.	5
Mushrooms, 100 gr.	6
Eggplant, 100 gr.	3
Zucchini, 100 gr.	4
Chinese radish (daikon), 100 gr.	1
Fresh tomato, medium size, 1 pc.	6
Canned tomato, 1 pc.	4
Fresh cucumber, 1 pc. medium size	5
Pickled cucumber, 1 pc.	2
Green onions (chopped), 1 cup	5
Beverages:
Mineral water, without gas, 250 gr.	0
Coffee and tea without sugar, 250 gr.	0
Vodka, whiskey, rum, cognac, tequila, 150 gr.	1
Wine dry, 250 gr.	1

Occasionally eligible products

Vegetables:
Leek, 1 pc.	11
Sweet pepper, 1 pc.	9
Pumpkin, 100 gr.	10
Onion, 1 medium sized head	8
Beets, 1 pc.	6
Lentils, 0.5 cup	14
boiled corn, 1 medium-sized cob	15
Soy (beans), 0.5 cup	6
Lamb peas (chickpeas), 0.5 cup	16
Soups, portion 500 gr.:
Tomato soup	17
Vegetable soup	16
Pea soup	20
goulash soup	12
Mushroom soup	15
Combined meat hodgepodge	22
Green cabbage soup	12
Dairy products:
Milk, 250 gr.	6
Sour cream, 200 gr.	10
Yogurt, kefir without added sugar, 250 gr.	13
Fruits and berries, nuts:
Fresh figs, 1 pc.	8
Raisins, 150 gr.	18
Apricot, 1 pc.	3
Avocado, 1 pc.	5
Peach, 1 pc.	9
Kiwi, 1 pc.	9
Mandarin, 1 pc.	6
Plum, 1 pc.	8
Cranberries, 1 cup	8
Lemon, 1 pc.	6
Hazelnut, 2 tbsp	1,2
Peanuts, 2 tbsp	1,8
Almonds, 100 gr.	11
Pumpkin seeds, 2 tbsp	2,4
Sunflower seeds, 2 tbsp	1,5
Pine nuts, 2 tbsp	1,7
Condiments, spices, sauces:
Ground cinnamon, 0.5 tsp	0,3
Coconut (shavings), 2 tbsp	0,8
Chili pepper (ground), 1 tsp	0,5
Table vinegar, 1 tbsp.	2,3
Red wine vinegar, 1 tbsp.	0
White wine vinegar, 1 tbsp.	1,5
Apple cider vinegar, 1 tbsp	1
Mustard, 1.st.l.	0,5
Ketchup, 1 tbsp	4
Soy sauce, 1 tbsp	1
Tahini sauce, 1 tbsp	2,5
Sweet and sour sauce, 50 gr.	15
BBQ sauce, 1 tbsp	1,8
Tomato sauce, 50 gr.	3,5
Tartar sauce, 1 tbsp	0,5
Hollandaise sauce, 2 tbsp.	0,3
Meat sauce on a broth basis, 50 gr.	3
Ginger (ground root), 1 tbsp	0,8
Garlic, 1 clove	1
Capers, 1 tablespoon	0,4
Grated horseradish, 1 tbsp	0,4
Green olives, 5 pcs.	2,5
Black olives, 5 pcs.	0,7
Herbs spicy, chopped, 1 tbsp.	0,1
Drinks, 1 glass:
grape juice	10
Apple juice	10
Tomato juice	10

Vegetables:
Boiled potatoes, 100 gr.	23
Potato baked, fried, 100 gr.	20
Mashed potatoes, 100 gr.	30
Potato chips, 10 pcs.	10
Sweets:
Granulated sugar, 1 tsp	26
Condensed milk, 20 gr.	10
Chocolate cake, 150 gr.	70
Coffee cake, 150 gr.	65
Cream cake, 150 gr.	62
Cake, cupcake without cream and filling, 150 gr.	31
Creams different, 50 gr.	15
Fruit cake, 1 pc.	25
Homemade pancakes, 1 pc.	8
Tea cookies, 100 gr.	12
Creamy ice cream, 100 gr.	22
Fruit ice cream, 100 gr.	25
Dark chocolate, 100 gr.	23
Milk chocolate, 100 gr.	24
Lollipops, 100 gr.	70
Sweets (caramel), 100 gr.	75
Marmalade, 100 gr.	30
Honey, 50 gr.	15
Jam, jam, 100 gr.	12
Cereals, bread:
White bread, 100 gr.	48
Black bread, 100 gr.	40
Oatmeal porridge, 250 gr.	24
Semolina porridge, 150 gr.	40
Buckwheat porridge, 250 gr.	24
Rice porridge, 250 gr.	44
Noodles, pasta, 250 gr.	32
Corn flakes, 1 cup	23
Fruits and berries, nuts:
Apple, 1 pc. medium size	18
Orange, 1 pc.	17
Banana, 1 pc. small size	21
Nectarine, 1 pc.	13
Pear, 1 pc.	25
Pineapple, 200 gr.	17
Watermelon, 200 gr.	11
Melon, 200 gr.	12-15
Dried apricots, 200 gr.	80
Blackberry, 1 cup	12
Blueberries, 1 cup	16
Blueberries, 1 cup	21
Cherry, 1 glass	16
Blackcurrant, 1 cup	19
Prunes boiled, 0.5 cup	39
Raspberries, 1 cup	17
Grapes, 1 glass	18
Other berries, 1 cup	20
Walnut, 100 gr.	56
Beverages:
Lemon juice, 1 glass	20
Orange juice, 1 glass	28
Grapefruit juice, 1 cup	20
Cocoa with milk, 150 ml	26
Liqueur, cognac, gin, 50 ml	18
Beer, 1 glass	12
Morse, fruit water, 1 glass	20
Compote, 1 glass	30

In an effort to lose weight and gain a slender, toned figure, many people exhaust themselves with strict diets, which sometimes give only short-term results, adversely affecting health. American doctor Robert Atkins proposed a nutrition system, which he personally adhered to throughout his life from the moment it was developed. Its essence is the restriction of the use of carbohydrates in your diet, the predominance of protein products and natural fats. Among the fans of the Atkins diet are many show business stars, such as: Demi Moore, Kim Kardashian, Jennifer Aniston, Catherine Zeta-Jones, who prove its effectiveness by their own example.

Atkins Diet Rules

The Atkins protein diet for quick weight loss does not belong to the category of debilitating and hard. You don’t have to starve at all, because portions of protein products are not limited. With a strong feeling of hunger according to Atkins, it is allowed to have a snack before bedtime, but only with acceptable products. The benefits of the revolutionary Atkins diet include not only a complete diet, but also the normalization of metabolism, which leads to stable weight loss.

Atkins claims that eating carbohydrates, especially simple ones (sweets, confectionery), the body receives a large number of calories, which, with insufficient physical activity, turn into fat. Protein foods and complex carbohydrates (vegetables, fruits), according to Dr. Atkins, are digested much more slowly, and their energy value is much less than the energy spent by the body on their absorption, which contributes to weight loss. At the same time, saturation after eating protein foods is felt much longer, which leads to a decrease in appetite.

Dr. Atkins diet for weight loss (stages):

• Induction- continues for two weeks. During this period, the start of ketosis (fat breakdown) should occur. During this period, you should eat on the menu: fish, meat, soy and dairy products. The daily rate of carbohydrates should be 20 grams (non-starchy vegetables should provide it: cucumber, cabbage, broccoli). All flour products, fruits, cereals, starchy vegetables, seeds, nuts, butter are excluded from the diet. In the "Induction" phase, there is a rapid weight loss.
• Balancing- at this stage, an increase in carbohydrates up to 40 grams per day is allowed. As their sources, you can use: seeds, nuts, berries and unsweetened fruits. The duration of the Balancing stage is until you lose weight and achieve the desired result. Weight goes away slowly, unlike the first stage, but steadily. You need to control your weight daily. After losing weight, you should again reduce the daily intake of carbohydrates to 20 grams.
• Weight saving- during this period, proteins and fats should prevail in the menu. Carbohydrates are allowed in an amount that does not lead to weight gain. You should increase their rate by 10 grams per week. It is allowed to include starchy vegetables and cereals in the diet, but if the weight increases even a little, their number will need to be reduced. The duration of the stage is consonant with its name. It is necessary to adhere to this principle of nutrition until the weight stops, without sharp fluctuations.
• Stabilization- a life-long stage. In order to maintain the achieved result of weight loss throughout life, Dr. Atkins believes that one should limit the daily intake of carbohydrates to 120 grams.

Who is the Atkins low-carb diet for weight loss suitable for and can it harm the body? Adhering to the Atkins diet can be overweight people who do not suffer from any chronic diseases. Undoubtedly, the predominance of protein products in the menu is not a balanced diet. In order to make up for the lack of trace elements necessary for health in the body, when eating according to Atkins for weight loss, you should take a complex of vitamins and minerals.

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Are there any contraindications to its use? The Atins diet is not acceptable for a number of existing diseases or at a certain period of life (for example, during pregnancy, so as not to deprive the fetus of the necessary vitamin and mineral complexes for normal development).

Contraindications include:

• disorders of the gastrointestinal tract;
• chronic diseases in the acute stage;
• pregnancy and lactation;
• childhood and adolescence;
• diabetes;
• kidney disease (failure, cholecystitis);
• high blood cholesterol.

Grocery list

The Dr. Atkins diet involves the daily use of a specific set of permitted foods that should ensure stable weight loss without harm to health.

List of products for the Atkins diet:

• Meat: beef, veal, pork, rabbit;
• Bird (including game);
• Fish and seafood (oysters in limited quantities);
• Eggs (in any form: hard boiled, soft-boiled, scrambled eggs, fried eggs);
• Non-starchy vegetables: asparagus, spinach, lettuce, broccoli, cauliflower, cucumbers, bell peppers, radishes, sorrel;
• Fruits and berries: raspberries, blueberries, avocados, apples, pears;
• Nuts, legumes;
• Dairy products: cottage cheese, cheese, natural yogurt, milk;
• Mushrooms;
• Barley, brown rice, oats;
• Whole wheat bread;
• Nuts, seeds;
• Vegetable, soybean, grape oil, vinegar;
• Garlic, thyme, dill, rosemary;
• Water, lemon juice, soda, tea, coffee (low caffeine).

According to Atkins, you can’t consume the daily intake of carbohydrates in combination with proteins and fats at one meal - we maintain a two-hour interval. This restriction does not apply to the combination of proteins and fats.

List of foods on the Robert Atkins diet that are allowed on the menu, but limited in quantity:

• Sour cream;
• Peas;
• Zucchini;
• White cabbage;
• Onion;
• Tomatoes.

List of prohibited foods on the diet of Dr. Atkins:

• Alcoholic drinks;
• Sugar (in any form);
• Vegetables with a high content of starch (potatoes, corn);
• Sweet fruits (bananas, melon, grapes);
• Bakery products from wheat;
• Baking, confectionery, desserts with cream;
• Fats of artificial origin.

Menu for the week

Menu for the week on the Atkins diet (breakfast, lunch, afternoon tea, dinner):

Monday:

• Steam omelet. Ham;
• Bouillon. Beef medallions;
• natural yogurt;
• Salmon baked with Beijing cabbage in lemon sauce.

Tuesday:

• 2 hard boiled eggs. Cheese;
• Broccoli soup; Steamed turkey fillet;
• Kefir;
• Braised rabbit. Asparagus.

Wednesday:

• Cottage cheese seasoned with natural yogurt.
• Ear. Fish fillet;
• Nuts;
• Baked chicken (used without skin). Spinach.

Thursday:

• Oatmeal.
• Bouillon. Grilled beef.
• Ryazhenka;
• Fish cutlets. Squash caviar.

Friday:

• 2 soft-boiled eggs. Tomatoes;
• Beef Goulash;
• Seafood salad.

Saturday:

• Soy paste. Ham;
• Tuna baked with spinach;
• Hard boiled egg;
• Chicken liver salad.

Sunday:

• Omelet with ham, tomatoes and herbs;
• Steamed beef cutlets. Asparagus;
• natural yogurt;
• Chicken rolls. Cauliflower.

Recipes

Dr. Atkins' diet menu is quite varied. We bring to your attention several recipes for delicious dishes that you can include in your diet for weight loss.

Baked chicken

Baked chicken

Ingredients:

• Chicken;
• Garlic;
• Lemon juice;
• Salt;
• Pepper.

Rinse and dry the chicken. Grate with spices: salt, pepper, dry garlic. Sprinkle the carcass with lemon juice. Bake in preheated to 180 degrees until cooked (about 1 hour).

This is an incredibly tasty dish that can be included in your diet menu for lunch or dinner. However, it is worth remembering that the Atkins diet excludes the use of skin. When baked, the fillet becomes juicy and tender in taste.

Seafood salad

Seafood salad

Ingredients:

• Lettuce leaves;
• Shrimps;
• squid rings;
• Bulgarian pepper;
• Onion;
• Lemon juice.

Boil shrimp. Peel the peppers, rinse, cut into thin half rings. Peel the onion, cut into half rings. Put a lettuce leaf on a dish, shrimp, squid rings, pepper and onion on top. Dress the salad with lemon juice.

This light yet hearty seafood salad is perfect for dinner on the Atkins diet.

Broccoli soup

Broccoli soup

Ingredients:

• Broccoli;
• Chicken bouillon;
• Greenery;
• Salt.

Boil broccoli, mash it with a blender. Dilute the resulting puree with chicken broth to a state of thick sour cream, mix thoroughly, salt. Before serving, decorate with herbs (dill, parsley) if desired.

Broccoli soup can be included in your diet for lunch. According to Atkins, it is allowed to cook this dish in meat broth according to preference.

chicken rolls

chicken rolls

Ingredients:

• Chicken fillet;
• Champignon;
• Eggs;
• Greenery;
• Salt;
• Pepper.

Cut the chicken fillet into pieces, beat off, salt and pepper. Prepare the filling - finely chop the greens with champignons and a boiled egg. Put the filling in the meatballs, twist the rolls, fixing them with a toothpick. Dip each roll in the beaten egg and place on a baking sheet. Bake in preheated oven until tender (35-45 minutes).

Did the diet period coincide with the holidays? Do not be upset, you can include spicy chicken rolls in the menu of your holiday table, while not violating the basic principles of nutrition for weight loss according to Atkins.

fish cakes

fish cakes

Ingredients:

• minced fish;
• Carrot;
• Onion;
• Egg;
• Salt;
• Pepper.

Prepare minced fish, add grated carrot, finely chopped onion, egg, salt to it, mix thoroughly until a homogeneous mass is obtained. Form small cutlets, cook in a double boiler for 20 minutes.

Fish cakes simply melt in your mouth, so treat yourself to this simple, but at the same time hearty and tasty dish for dinner during a diet. You can serve them with broccoli, spinach or Atkins asparagus.

liver salad

liver salad

Ingredients:

• Chicken liver;
• Carrot;
• Eggs;
• hard cheese;
• Greenery;
• Salt;
• Pepper;
• Natural yogurt.

Boil the liver, eggs and carrots, let the food cool. Cut the liver into strips, carrots, eggs and three cheese on a coarse grater. We mix the liver with carrots and eggs, salt, season with yogurt. We spread the salad on a dish, sprinkle with grated cheese on top, decorate with herbs.

Liver salad is quite satisfying. This self-sufficient dish can be served for lunch or dinner on the Atkins diet.

Steam omelette

Steam omelette

Ingredients:

• 2 eggs;
• 50 grams of milk;
• Salt.

Whisk the eggs in a blender. Add milk, salt, mix. Pour the mixture into the mold. We cook the omelet for a couple of 15 minutes.

Delicate, airy steam omelette, include in your breakfast diet. According to Atkins, it can be served with ham or greens.

Atkins Low Carb Diet Rules for Hypertension and Epilepsy

Can the Robert Atkins Low Carb Diet Help You Lose Hypertension? Hypertension is not one of the contraindications of nutrition for weight loss according to Atkins. People suffering from high blood pressure can stick to it, but with some adjustments. The daily rate of carbohydrates should be slightly increased. In the diet with a diet should prevail: greens, unsweetened fruits and berries. Most of the menu should be protein foods, but fatty foods should not be abused.

Numerous studies have shown that Dr. Atkins' revolutionary diet can reduce seizures by up to 90% in people with epilepsy. To achieve this result, you should eat all allowed foods for weight loss on the Atkins diet, however, give preference not to fats, but to proteins. A low-carbohydrate diet will not only help reduce the risk of new seizures, but will also keep your weight under control.

Which diet is better than Atkins or Dukan?

The Atkins and Dukan diets are very similar, especially the 7-day menu. Both weight loss methods are based on the predominance of protein products in the menu, a significant reduction in complex carbohydrates, and the exclusion of simple ones (sweets, desserts, fresh pastries). Both methods for losing weight consist of 4 stages, the last of which must be observed throughout life. At the same time, the volumes of servings and the number of their receptions are not limited.

However, there are some significant differences between the two diets:

Atkins Diet. The menu allows the use of fatty meats and poultry (pork, duck, goose), mushrooms, nuts, butter and vegetable oil. Prohibited foods include: ginger, adjika, mustard. You should regularly count the amount of carbohydrates consumed. The norm should not exceed 20-120 grams per day, depending on the stage of the diet.

The low-carb Atkins diet with its protein menu, designed for 14 or more days, is very popular with both ordinary people and celebrities. Many willingly share positive reviews and photos before and after, showing impressive results. It's time to talk about this food system, which recently celebrated its fiftieth anniversary, and us.

The essence and nuances of the Atkins diet

By tradition, first we will tell you about the main features of the diet in question. Below you will find important information that you need to familiarize yourself with before embarking on the development of a new diet. Pay special attention to the existing contraindications.

• The minimum time that you need to spend on the Atkins diet to see the first results is 2 weeks. The maximum terms are not limited.

• The basic principle of this system, as well as other protein diets, is to reduce carbohydrate intake and “lean” on proteins. This transition helps to improve metabolism, more intense fat burning, and if you add physical activity here, then a faster increase in muscle mass. And the energy for the implementation of vital activity will be taken from the fats accumulated over the years. This process is called ketosis. And on the basis of it, such popular diets as our Kremlin diet and the world-famous Dukan nutrition system were invented.

• The Atkins diet consists of four stages. The first is called "induction". Its task is to change metabolism and provoke the breakdown of adipose tissue. Here it is necessary to strictly observe all the rules of nutrition and get used to consuming the minimum amount of carbohydrates in food. This figure should be no more than 20g per day. In addition, the first phase requires abundant fluid intake, at least 8 glasses per day, and fractional meals 4-5 times a day.

• The second phase is called "continued weight loss." It is needed in order for you to derive an individual daily intake of carbohydrates for yourself. That is, compared to the first phase, their number will increase, but this figure should be such that the weight still leaves stably and unhindered.
• The third stage is "transitional". It is a confirmation of the results obtained. And the fourth is "preservation". Here the name speaks for itself and, as you already understood, this phase is aimed at ensuring that you never again face excess weight.
• It will not do, alas, without contraindications. So, while following the Atkins diet, there is a high probability of developing constipation and gastritis, as well as the appearance of other problems with the gastrointestinal tract. In the early stages, while the body is being rebuilt, memory may also deteriorate and the reaction slows down. And because of the splitting of fats from the mouth, it will smell unpleasant.

Even celebrities resort to this diet

Important! Of course, the most important, shaping the entire system, is precisely the first stage. Therefore, it is necessary to develop a menu for 14 days here with special care. And in order not to confuse anything and not to eat any “forbidden” product, it is better to prepare (or download from the Internet) a special table with a list of allowed foods and their carbohydrate content.

Sample menu for the first stage

Now we will show you what should be the approximate menu for the first two weeks of the diet. As for diversity, there will be no problems with it. After all, here you can find the simplest dishes for the lazy, and delicious recipes for those who like to spend a lot of time in the kitchen.

The first day

Morning: 2 eggs scrambled in butter + thin slice of bacon + black tea.
Snack: 300g vegetable salad of cucumbers and tomatoes.
Dinner: half chicken breast + fried mushrooms (champignons, chanterelles, oyster mushrooms)
Evening: trout or salmon steak, sprinkled with lemon juice.

Low Carb Foods

Second day

Morning: a hearty serving of cottage cheese with milk + green tea.
Snack: 1 grapefruit.
Dinner: fish soup 400g without potatoes + 1 hard-boiled egg.
Evening: 100g boiled broccoli + 2 pieces of chicken roll with herbs.

Day three

Morning: 2 eggs scrambled eggs with spinach + coffee without sugar.
Snack: 150g low-calorie yogurt.
Dinner: chicken roll left over from dinner + a glass of kefir.
Evening: salad with crab sticks and avocado + green tea.

Day four

Morning: pancakes with maple syrup without sugar + coffee or tea.
Snack: hard cheese 20g + a glass of milk.
Dinner: chicken soup + 300g vegetable salad.
Evening: peppers stuffed with lean minced meat - 2 pcs.

Day five

Morning: baked apples with green tea without sugar.
Snack: half boiled breast.
Dinner: stewed beef + 1 orange.
Evening: Slava fried in oil with herbs.

Day six

Morning: 2 sausages + black tea with lemon.
Snack: fried mushrooms.
Dinner: cottage cheese casserole + a small piece of chicken fillet.
Evening: shrimp salad + 150g chicken meat.

Day seven

Morning: 3 small cheesecakes with tea or coffee.
Snack: natural low calorie yoghurt 150g
Dinner: chicken soup-puree 300g.
Evening: baked beef with cheese and mushrooms.

Day eight

Morning: 1 sausage + 1 boiled egg + tea.
Snack: a glass of fermented baked milk 200g.
Dinner: chicken cutlets with 100g of stewed vegetables.
Evening: fish casserole without potatoes.

Day nine

Morning: egg whites with cheese + coffee.
Snack: 250g cucumber, tomato and leek salad.
Dinner: lean pork chops + a glass of water with lemon juice.
Evening: fish cutlets 2pcs + fried eggplant 80g.

Day ten

Morning: a glass of kefir + 1/2 apple.
Snack: half boiled breast.
Dinner: white fish fried in batter + 3 lettuce leaves.
Evening: chicken roll with herbs 2 pieces + a handful of nuts.

Day Eleven

Morning: cottage cheese casserole 180g + a glass of lemon juice.
Snack: a slice of dietary ham + 2 small fresh cucumbers.
Dinner: cutlets from low-fat minced meat.
Evening: seafood salad + steamed veal.

Day twelve

Morning: two sausages + a glass of milk.
Snack: one grapefruit.
Dinner: fish soup without potatoes + 1 egg.
Dinner: meatballs with a minimum amount of rice.

Day thirteen

Morning: protein omelette + black tea with lemon.
Snack: hard cheese 25g + a glass of kefir or fermented baked milk.
Dinner: steamed chicken leg + 80g fried eggplant.
Dinner: braised trout steak + green tea.

Day fourteen

Morning: cheesecakes 3pcs + a glass of milk.
Snack: 150g omelet with herbs.
Dinner: julienne with mushrooms and cheese + water with lemon juice.
Dinner: chicken chops with sour cream and cheese + a handful of walnuts.

The Atkins diet is especially good because it is filling. And the menu for 14 days that we posted above proves it. And also before and after photos, where completely different people show really great results!