What is the Atkins diet? Pros, a menu for 14 days, reviews of nutritionists
The Atkins diet or better known as the Hollywood diet was developed by the American cardiologist Robert Atkins for himself. Later, he popularized and distributed them through publications in medical journals and a series of books for scientists.
What is the Atkins diet?
The Atkins diet is to reduce carbohydrate intake to 20 grams per day, forcing the body to work differently. Carbohydrates are the most often used type of energy.
When the body stops eating, the body begins to use reserve resources in the form of fat stores. As a result of the breakdown of fats, a large number of ketone bodies are formed, which is why this condition is called ketosis.
The diet consists of 4 stages:
- Induction (preliminary),
- Main (weight loss).
- consolidation of outcomes throughout the transition.
- The duration of the induction phase is 14 days, during which the body gets used to a new way of eating.
What is the Atkins diet? Pros of the Atkins diet
The Atkins diet is very popular and has many followers around the world. It is important to note all its advantages and disadvantages because, in order to comply with all diets, it is important not to harm the body.
The benefits of the diet include:
- The diet is simple and accessible.
- The ability to maintain muscle mass due to a sufficient amount of protein.
- Gradual weight loss,
- Lack of hunger due to the abundant protein menu.
- prevention of cardiovascular and diabetic disorders.
- Regulate insulin levels in the blood by reducing carbohydrate intake.
What is the Atkins diet? Cons of the Atkins diet
- Increased risk of developing kidney stones.
- Increased load on the kidneys.
- Possible development of beriberi.
- Risk of developing ketoacidosis.
- Decrease in brain activity, deterioration in concentration and memory.
- Long duration of the diet
- A large number of contraindications.
What is the Atkins diet? A 14-day menu for the Atkins diet
Day 1
Breakfast: omelet from 3 eggs, salmon, green tea without sugar
Lunch: boiled beef or chicken breast
Snack: seafood or fish
Dinner: steamed salmon. Kefir or low-fat yogurt
The second day
Breakfast: Scrambled eggs with green onions
Day 3
Breakfast: 2 omelets with herbs and lamb.
Decaffeinated and sugar-free coffee
lunch: pumpkin puree soup. A snack of boiled beef
A slice of hard cheese :
Dinner: shrimp with green salad leaves. A glass of low-fat kefir
Fourth day
Breakfast: pancakes with low-fat cottage cheese
Lunch: steamed low-fat fish fillet. Vegetable salad - tomatoes, cucumbers, lettuce
Snack: green tea, tomato
Dinner: skinless fried chicken. Broccoli
Day 5
Breakfast: scrambled eggs with proteins, lamb, and cheese.
Lunch: baked chicken fillet with cheese and tomatoes. Green lettuce and cucumber
Afternoon snack: yogurt without sugar and fruit filling or
Low-fat kefir dinner: Caesar salad
The sixth day
Breakfast: omelet with lamb.
Rosehip marinated lunch: pork cutlets and fresh vegetables
Afternoon snack: low-fat hard cheese and green tea
Dinner: stewed zucchini with vegetables
The seventh day
Breakfast: Yogurt without additives and sugar.
Cheese
The eighth day
Breakfast: cucumber and tomato. Boiled eggs (two pieces)
Lunch: chicken broth. A mixture of vegetables
Snack: yogurt
Dinner: boiled meat with cabbage
The ninth day
Breakfast: Lamb.
Kefir lunch: vegetable broth with meat
Snack: cottage cheese with sour cream.
Unsweetened tea dinner: mackerel stuffed with vegetables and baked in the oven
The tenth day
a dish with cottage cheese for breakfast.
Lunch: Soup with vegetables and meat (beef or pork)
Snack: natural yogurt
Dinner: fish broth. Vegetables, onions, tomatoes, cucumbers
Day 11
Breakfast: fried eggs with proteins.
Lunch soft cheese: beef cutlets. Seasonal vegetables
. Tea: plain yogurt.
Dinner: fish with cheese and tomatoes
Twelfth day
Breakfast: cucumbers and tomatoes seasoned with sour cream
Lunch: baked meat with mushrooms and cheese in the oven
Afternoon snack: cottage cheese, green tea
Dinner: vegetable casserole
Thirteenth day
Breakfast: scrambled eggs with vegetables
Lunch: side dish with vegetables and grilled chicken meat
Snack: two boiled eggs.
Dinner: beef cutlets with spices
Fourteenth day
Breakfast: rolls with smoked salmon and cheese
Lunch: green salad with egg and mayonnaise.
Tea: low-fat yogurt
Dinner: ribs and green vegetables
Results
The Atkins diet refers to long-term nutritional concepts that shape eating habits. The results of the diet may not appear immediately, but they usually remain for a long time. Before starting the diet and while following it. it is necessary to take tests to identify contraindications in a timely manner, as well as to prevent the development of complications.
Tests that need to be done before starting a diet:
- of interior organs using ultrasound.
- Blood, urine, and stool tests.
- Electrocardiography.
- Measure blood pressure.
With the restriction of carbohydrates in the body, ketosis develops, in which ketone bodies are found in the urine. However, their increased content is a serious signal indicating a violation of metabolic processes in the body.
Ketones are rather aggressive compounds
It can destroy liver and brain cells, as well as kidneys. Therefore, it is important to check the level of ketone bodies in the urine.
Contraindications to the Atkins diet include:
- pregnancy and breastfeeding
- heart and circulatory system illnesses.
- liver, kidney, and urine system illnesses
- Elderly and children ؛
- Gout.
- Diseases of the gastrointestinal tract؛
- Vegetarian.
- Dysbacteriosis
- Chronic pancreatitis؛
- Irritable bowel syndrome
Reviews of nutritionists
The Atkins diet is a protein diet, which involves including diet dishes from protein products (meat, fish, eggs, dairy products). Carbohydrate intake is reduced to a minimum of 20 g.such a diet requires the exclusion of all carbohydrates from the diet.
It is dangerous if the breakdown products of proteins accumulate in the body in the form of uric acid salts. Salts can settle in the kidneys, and joints and cause pain. Therefore, the diet is strictly contraindicated for people with kidney and liver diseases.