Atkins diet: menu for 14 days, and the results of reviews
The Atkins diet helps people fight obesity and is classified as low-carb programs. She, along with the Kremlin's way of weight loss and diet Duke has gained popularity due to its high efficiency. Photos and results of the Atkins diet make it possible to understand that there is nothing dangerous in it there, and to achieve the desired effect can be quite fast. She tried to imagine even the stars of Hollywood, once again proving that the protein diet leads to a rapid and painless care of excess weight.
The essence and principles
Atkins Diet (photos before and after the given below) was developed by a specialist, who first experienced it for yourself. Clearly elaborated scheme meals gave him the opportunity to get rid of 25 kilos in a few years. Atkins diet menu for the day is quite difficult to make, since it is designed for two weeks, and the way to achieve some of the results will be difficult for the day.
Eliminating excess weight is carried out taking into account all the individual characteristics of the human body. The essence of the diet is to limit the daily amount of carbohydrates consumed, but rather reducing it to a minimum. Through this the body is forced to use the fat as an energy source, which usually appears as a result of the absorption of the glucose.
fat burning efficiency is provided a natural metabolic process of ketosis, ie the splitting of fat cells. They are known to occur due to the lack of carbohydrates. Users are able to eat for a long time for this system only for the reason that they do not have to starve.
The Atkins diet menu for 14 days based on the following principles:
- The reduction of appetite. The feeling of hunger arises because of the jump of insulin induced glucose for processing, after which the level drops and the person has an irresistible urge to get food. Adhering to the carbohydrate-free diet on such emissions and uncontrolled appetite, you can safely forget. This principle is very important, because it prevents hunger to lose weight.
- Metabolism Change. Due to the restructuring of the diet the body has to expend more calories to burn fat and digest food entered.
- The use of reserves. glucose levels, fills the body with energy, it increases the carbohydrates. When they enter the body, as in the Atkins diet, he begins to use fat stores. This helps to speed up the weight loss process.
Atkins diet menu Compliance must take place in accordance with certain rules. They are designed not only for quick weight loss, but also to maintain health. With the right approach you can ensure long-term results and greatly improve overall health and not harm him.
The rules are pretty easy to remember:
- To use is necessary, only those products that are listed in each phase without replacing them with others.
- It is necessary to take vitamin complex. Despite the fact that the diet does not belong to the category of hard, some substances needed by the body, it is still there. Therefore, extra vitamins will help feel great even with a sharp transition to the next diet.
- Do not forget about physical activity. For this diet are perfect for weight training and cardio will provide fat burning and increase calorie consumption.
- To eat better in small portions. This rule applies to all variants of proper nutrition because it helps speed up the metabolism.
- Food costs eat enough to feel satiety, but do not overeat. Otherwise the weight will go much more slowly, and in addition to this will be a constant heaviness in the stomach.
- Every day you need to drink 8 glasses of plain water. This should be done without fail, because the liquid will help in the breakdown of fats.
should prepare for it before proceeding with a new power supply system. This will require the purchase of kitchen scales that will enable to control the weight of food consumed. In addition, the need to acquire a high-quality device to determine its weight. Also, a few days before the beginning of the diet should gradually reduce the amount of carbohydrates consumed, it was not necessary to do so abruptly.
Atkins diet for 14 days involves 4 steps, which differ duration and ingestion modes. they all contribute to the launch of fat splitting process, as well as the search for the optimal amount of carbohydrates. However, these steps allow to keep the result as long as possible.
The induction of
The very first step in the Atkins diet, photos and reviews of which is in the article, is the induction. Its duration is two weeks. It is necessary to start the process of ketosis. Slimming can independently develop for themselves on a diet every day, limiting carbohydrates to 20 grams.
At this stage varies metabolism. 14 days, the body needs to rebuild, and the production of adrenaline, which breaks down fatty tissue in the acid and sends them for processing to the liver. As for the rest of the acidic compounds and ketones, their output puzzled kidneys.
Induction requires strict compliance. Determine whether ketosis process began, a simple help pharmaceutical testers, which mark the number of ketones in the body. In the first stage of a suitable amount is 2.10 mmol / liter. If these substances is less than two, which means that the internal fat is not consumed, and if more - processing happens too actively, adversely affecting the kidneys and liver. At this stage there is a chance to bow out with 5 kg.
Reviews and the results of the Atkins diet, given in the article come from real people, so to doubt their veracity is not necessary. Most often comment on the second phase of slimming - weight loss. It is necessary to determine the number of carbohydrate compounds for unimpeded discharge weight. Here, their number should increase slightly. This period can last for several months. Every week you need to consume 10 grams of carbs anymore. They need to continue to add up until the weight is reduced. Once this process will stop or in the opposite direction, the body has reached a maximum level and time to reduce the amount of carbohydrates again.
Considered phase differs from the others in that here starts an attack on fat cells due to ketosis. It is particularly important control of ketone bodies in the urine, which can determine a special device, is sold in all pharmacies. In case of over-index in the diet need to add a little bit of carbohydrate foods, but not dramatically.
The third step in the Atkins diet is the transition. It helps to fix the result, and to protect the body against the return of the lost weight. It is necessary to accurately determine the amount of carbohydrates consumed in a day. Strict control should last until the desired result. time advantage is the possibility of dietary diversity. It lasts about three months.
Saving result of
The final phase will certainly noticeable results of the Atkins diet. It is based on maintaining the body weight, which is necessary to the person. When the ideal weight is reached, a long time, you can follow the system of this stage. Here the correct diet is not just a diet, but a way of life. Although the daily diet is already possible to introduce a variety of products, the amount of carbohydrates consumed should still remain the same, as in the transitional stage.
Protein Atkins diet allows you to losing weight consume the following products:
- protein. He serves as a basis of the diet. Ideal products are: poultry, fish, soy.
- Fruits. These sweets will be a great addition to the diet, and the diversity of its help to give up chocolate. Among the most profitable products are: raspberry, blueberry, pear and avocado. If every day much energy is expended, it is necessary to use more non-sweet apples.
- Vegetables. In accordance with the consideration of the daily diet menu is necessary to completely eliminate foods rich in starch. But the opposite products just be sure to add. These include spinach, cabbage, cucumbers, broccoli, pepper. People who exercise regularly is recommended to eat green beans.
- nuts, dairy products, vegetable oil and pulses. Eat them, of course, it is allowed, but in limited quantities. In addition, it is best to eat them in the morning, but in any case not for dinner.
- Whole grains and flour products. In the first phase, they are completely eliminated, but since the second, they can be introduced gradually, starting with the minimum amount.
What you should not eat
Making menu Atkins diet by yourself, you need to remember about forbidden foods. These include foods high in carbohydrates:
- Sweets. These include desserts, including foods with high amounts of sugar - citrus, grapes, pineapple, bananas, and juices from them.
- grains, cereals, grain. From the first to the fourth phase, they should be completely excluded. Even despite the fact that carbohydrates are slow there, their number does not allow to consume such products in the process of losing weight.
- Products made from white flour. They are the enemies of a slender figure ever.
- Alcohol. These drinks contain quite large amounts of carbohydrate compounds.
- Starchy vegetables. Carrots, potatoes and beet is better not to eat in any amount in the first three periods, and in the future they should be added with extreme caution.
Caffeinated drinks should also be limited. Coffee and tea are capable of reducing the level of glucose, which is already having a low rate of compliance with the Atkins diet menu. Otherwise, you can get a not very pleasant side effects.
Menu for 14 days
Set menu Atkins diet for 14 days is one of the most simple to comply with. It can be quite tasty and moderately diverse.
In the first week can be difficult, since any rearrangement of a stress to the body. Although during this period you can feel the weight of care and see firsthand the positive results on the scale.
Diet implies a total of 4 meals each day. Change their number is strictly prohibited. In this case, you need to eat about the same time. The ideal option would power:
- Breakfast - 7:30 am.
- Lunch - 11.00.
- Lunch - 14.00.
- Dinner - 18.00.
In any meal portions should be no more than 200 grams. If desired, you can take and smaller volumes, but so that after not felt hungry.
Monday should be eating like this:
- Chicken fillet and fried eggs of a pair of eggs.
- Vegetable salad with tomatoes, sour cream, cucumber and lettuce.
- Fish soup without potatoes and squid stuffed with Gribaa and egg.
- Eggplant stewed with beef, and fresh salad.
On the menu Tuesday will be like this:
- Fresh cucumbers, ham and cheese.
- 250 ml of yogurt (fat content 1%).
- Cream of pumpkin.
- Not too much fried steaks of red fish.
Power to the environment:
- Chicken steak and a couple of boiled eggs.
- Salad of tomatoes and cucumbers with sour cream.
- Braised eggplant with onions and baked fish.
- Seafood boiled with tomatoes and sour cream sauce.
On Thursday the need to eat:
- Omelette of milk, three eggs and ham.
- Baked cheese and chicken.
- Chicken soup without potatoes, stewed cabbage and fresh cheese (preferably home).
- Fish baked with cheese and salad.
In this diet Friday:
- Homemade cheese with unsweetened apple.
- Vegetable soup (no potatoes) and chop fish steamed.
- Fish roasted in egg batter of the protein.
On Saturday, there are recommended as follows:
- Braised spiced cauliflower.
- Squid salad with egg and tomato.
- Eggplant, onions, stewed in a pan and steam the meat patty.
- Chicken fillet baked with cheese and mushrooms.
The final day of the first week includes such meals:
- Cheese pancakes with sour cream.
- Salad with shrimps, eggs, tomatoes and sour cream.
- A pair of eggs and chicken soup (without the potatoes and carrots).
- Courgettes fried with garlic.
After enduring the first week, the second certainly did not have any problems. Since the diet contains baked and fried foods, stick to it will not be difficult. In addition, the second week will be much easier and more efficient.
Monday menu is as follows:
- Scrambled eggs of two greens.
- Cheese with green tea.
- Pork cutlet with vegetables.
- Peppers stuffed with meat and baked in the oven.
Tuesday consists of meals:
- Natural yoghurt.
- Cottage cheese with sour cream and walnuts.
- Vegetables and chicken on the grill.
- Porridge with pumpkin.
On the third day of the second week of the diet is also interesting:
- Scrambled bacon.
- Kefir (half cup).
- Soup with red fish and greenery.
- Steamed fish.
Thursday should eat this:
- omelet proteins and cheese.
- Natural plain yogurt.
- Braised cabbage with meat.
- Fish meatballs.
Friday includes such meals:
- Cucumber salad with sour cream.
- Courgettes with mushrooms and chicken in the oven.
- meat, baked with cheese.
- Vegetable Casserole.
On Saturday, the power will be as follows:
- A pair of boiled eggs.
- Cottage cheese with sour cream and dill.
- Chops from pork and vegetable salad.
- River fish, braised in a pan.
last day of the menu:
- Baked cheese steamed.
- Salad with seafood.
- Vegetable soup.
- Fish baked with tomato and cheese.
In compliance with the two-week period diet should learn a few cooking techniques to improve the results:
- may be an egg fry, bake and boil;
- poultry are only allowed without skin and prepare better for a couple;
- meat chops should be done at the maximum heat, but slightly oiled skillet;
- leafy vegetables consumed raw, green - in the stew.
Before you move on to another diet, be sure to go through a consultation with a specialist and pass the necessary tests. There is a list of diseases in which the presence of any diet, including Atkins, is strictly prohibited. Some of these occur hidden, so people alter their diet without the test results can compromise their health in the future no longer be engaged in losing weight, and treatment of new problems. Experienced dietitians strictly forbidden to sit on a diet for people suffering from the following diseases:
- with cardiovascular problems;
- genetic predisposition to cancer;
- diseases of liver and kidneys.
Also, stick to the Atkins diet is not necessary for people with abnormalities of the urinary tract. It can significantly aggravate the situation and then, without a long period of rehabilitation in the hospital simply can not do.
All of these categories of people at risk of much the opposite effect if they do not take into account contraindications. Consultation with a doctor in this case is also needed in order to use it to find a more suitable way to lose weight, which will help to reach the goal without ill health.
According to nutritionists
Experts who leave reviews about the Atkins diet, surprised by the results of their patients, but are of the opinion that an unbalanced diet can lead to additional diseases. They say that this food is not for everyone. Judging by their comments, one for patients unable to overcome obesity, and others due to lower sugar level, there is a weakness, and therefore experiencing a lot of stress.
For all these reasons, doctors strongly recommend to begin with the two-week diet, and not just to change your lifestyle. Varivnt trying lightweight, can accurately know whether this method of weight loss is necessary and worthwhile to continue.
What do slimming
The Atkins diet, reviews, results and photos before and after that are provided in this article, was able to make a lot of people to change their lifestyle. Thanks to her losing weight feel better, changed the complexion and have energy.
Reviews of the Atkins diet is left not only nutritionists but also ordinary people to try it for yourself. They argue that easily could lose between 5 and 10 kg, while not engaging in active exercise. Achieve a good result it only helped to limit supply. But those who regularly attend gyms or training at home, were able to say goodbye to 15-20 kg. Although at first glance the two-week diet seemed ineffective, the reality is the opposite happened, which is very pleasing slimming. Diet Dr. Atkins attracts people's attention long-term results. Dropped two weeks kgs with proper nutrition in the future will not be returned. Slimming argue that to maintain the achieved results it was enough to erase from the everyday diet of pastry and sweets which they allow themselves to eat only once a week, as well as begin to engage in sports. They are safe to suggest that even the elementary charge will give a positive effect, so do not be lazy and to move away from its goal.