In the 1960s, American cardiologist Robert Atkins developed a low-carbohydrate diet based on Gordon Azar and Walter Bloom’s article “A New Concept in the Treatment of Obesity,” published in the journal of the American Medical Association. Combining the data of this article with his own research, Atkins introduced the atkins diet for combating obesity, which he began to recommend to patients and which he himself adhered to (Atkins was obese and weighed 116 kilograms). Soon he managed to lose 28 kilograms, and the diet became incredibly popular: in 1970, Vogue magazine called it “the diet of the year.” And two years later the book “The Dietary Revolution of Dr. Atkins” was published.
The essence of the Atkins diet is to sharply limit the intake of carbohydrates. According to the doctor, they are a fast source of energy for the body and, unlike fats, it takes much less time to split them up. When we eat foods rich in carbohydrates, the body burns them in the first place – the fat simply does not reach the point. Therefore, when carbohydrates are excluded from the diet, the body immediately switches to fat burning, and the energy it receives from this combustion is used to ensure its own vital activity (this process is called ketosis).
The Atkins Diet Consists of 4 Phases:
As a rule, it lasts 2 weeks, during which there is a strict restriction on the use of carbohydrates – no more than 20 grams per day. At this time a person completely excludes sugar and starch from his diet. The main goal of induction is to start the process of ketosis in the body. During this phase, you can lose up to 3-4 kilograms.
Continuing weight loss
The main phase of the diet, during which a person gradually sheds weight until the desired result. At this stage, you can begin to consume foods that contain carbohydrates – some fruits, nuts, berries. The rule is simple: if you increase the amount of carbohydrates in the diet and at the same time continue to lose pounds, you can increase them further. If weight loss has stopped, then again it is necessary to limit yourself a little in their quantity. The second phase lasts until the desired weight is left to lose 3-5 kilograms.
Go to the preservation of weight
The most difficult thing in any diet is to save the result and not to recruit in the first days all those kilograms that were dumped with such difficulty. The purpose of this phase: on the basis of the experience of the previous phases, determine the regimen and diet for the future. You need to gradually add products and monitor how the body behaves. The person continues to lose weight, but is already slower. The achievement of the final result can take from 1 to 3 months.
Preservation of weight
The duration of this phase is all subsequent life. Now you can easily manage your own weight, adhering to the rules developed in the first 3 stages, and maintaining the diet.
Permitted products: all kinds of meat and fish, natural seafood, eggs, vegetable oil, water, green tea.
Products allowed with restrictions: unsweetened dairy products (cheese, cottage cheese, butter, sour cream), legumes, some vegetables (green salads, cucumbers, tomatoes, cabbage, eggplant, zucchini), olives, nuts.
Prohibited products: sweets, bakery products, flour products (pasta, dumplings), all cereals and cereals; sauces containing starch and flour (ketchup, soy, tomato paste); vegetables rich in starch or sugar (potatoes, carrots, beets); fruits (bananas, pineapples, oranges, grapes, strawberries).
Pros of the Atkins Diet
You do not need to starve
Compared with other diets, you do not need to limit yourself to fats, proteins and calories, and the list of allowed products will give odds to many competitors. You can eat delicious, eat up and lose weight at the same time. In addition, in the Atkins diet there are no strict rules on the number of meals and the size of the portion.
You last longer feeling full
One of the main features of carbohydrates is that they are quickly processed by the body, because of which again there is a feeling of hunger. Fats and proteins are digested much more slowly, due to which a person remains full longer.
Indeed, already in the first phase, you can get rid of 3-4 kilograms. And for the first month you can reduce your weight by 10 kilograms already.
Diet can last a lifetime
Someone may be intimidated, but in fact a person simply develops during the diet an ideal diet for himself, adhering to which, it is possible to easily maintain the desired weight and manage it. Diet is transformed from a forced need to a lifestyle.
uscle mass is preserved
Even if you lose weight from 100 to 60 kilograms, this will not affect the muscle mass and skin (no stretch marks!). The effect of a tight skin is achieved due to the fact that the diet allows you to eat healthy protein foods without restrictions.
Excludes everything that is harmful from the diet
Under the ban fall precisely those products, the benefits of which are minimal: empty carbohydrates – chips, cakes, sweets. We will strictly limit the consumption of sugar (not more than 3 tablespoons a day, taking into account its content in all products) and starch. And about alcohol, too, will have to forget at first.
Due to the restriction in sugar, it is possible to stabilize its content in the blood. This will relieve headaches, fatigue and depression. This will also help “natural antidepressants” – adrenaline and growth hormone, which are actively produced with weight loss. According to the research of Western doctors, during the diet, the metabolism is normalized, the level of cholesterol decreases and the likelihood of occurrence of cardiovascular diseases. The body will also gradually be cleared of toxins that accumulate in fat cells (which they, as we recall, are burned).
A good example
The Atkins diet is often called the “Hollywood diet”. Rihanna, Jennifer Lopez, Catherine Zeta-Jones, Jennifer Aniston, Kim Kardashian are just a few of her followers.
IMPORTANT: Before beginning any diet, be too lazy to get a doctor’s advice to find out if you have any contraindications. This is especially important, since in the first two weeks of the diet, there is a ban on taking any medications. The Atkins diet is forbidden for pregnant and lactating mothers, diabetics, and people suffering from high cholesterol. Even if everything is in order, the doctor still advises on the first phases of the diet to take a multivitamin and cellulose. Well, of course, give you advice to drink as much water as possible.