Atkins Diet – Diets. How to lose weight. Popular diets
Dr. Atkins Diet Is the most popular diet in America from the late 20th century to the present day. Dr. Atkins’ first book, published in 1992, sold 10 million copies and helped thousands of Americans change their lives for the better. Before the advent of Dr. Atkins’ theory, it was believed that the main danger to both health and the figure was fat. The rejection of chops and cheese in the 1970s spoke of the fact that a person follows the trends of nutrition and cares about health. Oddly enough, the place of fats was taken not by vegetables and fruits, but by refined foods based on flour and sugar (complex carbohydrates). At that time, bread, pasta, various muesli and cereals were considered healthy food. This state of affairs soon led to the fact that Americans became the most “complete” nation, moreover, suffering from diabetes and cardiovascular disease. Dr. Atkins’ developments turned out to be very useful. This is not only a diet designed to quickly lose weight, but also a whole system of balanced nutrition, following which you can increase your overall tone and get rid of many diseases.
The essence of the Atkins diet is the rejection of certain types of carbohydrates. The lack of carbohydrates leads to the fact that the body has to use fat reserves as “fuel”. It should be noted that the Atkins diet does not require a complete rejection of carbohydrates, as this would mean the rejection of many minerals and vitamins, because all fruits and vegetables contain carbohydrates. The Atkins diet is favorably distinguished by the fact that it does not provide for calorie counting and does not require “sacrifices”, allowing you to eat tasty and varied food. All that is needed for success is to understand the basic principles of digestion and learn how to provide the body with exactly what it needs.
What is the danger of carbohydrates? When ingested, they can be immediately used as fuel, deposited in the form of glycogen in the liver and muscles, and if these resources are exhausted, “extra” carbohydrates form adipose tissue. In addition, eating foods containing sugar, white flour, and other concentrated carbohydrates raises blood sugar levels, which stimulates the production of insulin (a hormone that controls sugar), and sugar levels drop sharply, causing fatigue, headaches, and other unpleasant symptoms. … Regular surges in blood sugar sooner or later lead to diabetes and obesity, and a constant excess of insulin produced by the body turns into fatigue and depression. With hyperinsulinism (excess insulin), glucose cannot be used as a source of energy, but immediately turns into fat, while the body also requires carbohydrates, since its needs are not satisfied. There is a paradoxical situation – depletion of body tissues with severe obesity! In addition, insulin retains salt and fluid in the body, exacerbating the problem of obesity and subjecting the heart and blood vessels to high stress.
The situation is complicated by the fact that it is to sweet and starchy foods that many develop an attachment that is difficult to get rid of. It is unusual for humans, as a biological species, to eat, consisting mainly of carbohydrates. For thousands of years, our ancestors ate animal proteins, fats, and a variety of plant foods. Carbohydrates (honey, sweet fruits) were a rare and valuable delicacy. The increase in the proportion of carbohydrates in the human diet occurred quite late, with the transition to agriculture. Now, when there is no shortage of carbohydrates, our instincts and taste preferences formed over centuries are playing a cruel joke with us. This irrational desire for sweets (as well as fatty and salty) is the basis of the fast food industry – the main threat to human health.
Dr. Atkins does not consider all carbohydrates dangerous, but only those that our body converts into glucose. In addition to these, there are indigestible carbohydrates (fiber). Fiber is great in that not only does it not raise blood sugar levels, but it also slows down its entry into the bloodstream, preventing the production of “excess” insulin. In addition, fiber regulates the intestines, binds cholesterol and removes it from the body along with toxins. Fiber is found in all kinds of plant foods: fruits, vegetables, nuts, seeds, cereals. Sweet fruits and berries could raise blood sugar if not for the fiber they contain. Juices that do not contain fiber, therefore, cannot be considered a healthy product. If your diet is usually low in fiber, increase it gradually and drink enough water.
To get the most out of plant-based foods, eat small amounts of sugary fruits, vegetables, and berries throughout the day. Combine high-carbohydrate vegetables (potatoes, squash) with proteins and fats to reduce the amount of sugar entering your bloodstream. Do not cook vegetables until they are completely soft, but leave them a little crispy or eat them raw (with the exception of tomatoes, which become healthier when their cell walls break down).
Dangerous, according to Atkins’ system, are considered only those carbohydrates that quickly raise blood sugar levels, that is, have a high glycemic index. By choosing foods with a low glycemic index (brown rice, buckwheat, oatmeal, apples, pears, cherries, peaches, plums, all types of cabbage, lettuce, onions, asparagus, beans, peas, lentils, nuts), you can avoid sharp jumps in blood sugar and avoid the problems associated with them. Sweet baked goods, white bread, polished rice, pineapples, cheese, carrots have a high glycemic index. The situation with pasta is interesting. With prolonged cooking, their index is quite high, but if you cook them al dente, that is, a little raw inside, their glycemic index will almost halve due to the fact that long chains of starch molecules do not have time to unfold and are not absorbed by the body.
As the experience of numerous followers of Dr. Atkins shows, it is entirely possible to abandon sweets and pastries, if the alternative is to eat anything from fruit salads to pork chops. The Atkins diet does not provide for a reduction in calories, on the contrary, the calorie content of dishes can be increased due to fat, but despite this, continue to get rid of excess weight. The problem with all calorie restricting diets is that the body goes into a lean mode and starts stocking up whenever possible, which is why it’s so easy to regain weight after an unbalanced diet. The Atkins diet completely eliminates this, so it can be abandoned at any time without fear of gaining weight again.
If you decide to change your life with the Atkins diet, please note that this diet is not intended for people with kidney disease, pregnant or lactating women…
Before starting the Atkins diet, you need to stop using sleeping pills, laxatives, cough syrups and lozenges, and other over-the-counter medicines, as many of them contain sugar or other sweeteners.
What are the basic requirements of the Atkins diet? Dr. Atkins has developed detailed guidelines for each of the 4 diet stages. Within the framework of this article, we can only talk about them in general terms.
Introductory part of the Atkins diet involves switching the body from its usual carbohydrates to fats. All sweets (including those that do not contain sugar: chewing gum, diet drinks), flour products, cereals, cereals and muesli, potatoes, nuts, seeds, beans, beans, sweet fruits and berries are completely excluded. The first 2 days of carbohydrate-free nutrition can cause weakness and a strong feeling of hunger, but after a week, Dr. Atkins promises to get rid of unpleasant symptoms, and along with them, addiction to sweets will go away. Since the body needs fiber, vitamins and minerals, and they can only come with carbohydrates, it is allowed to eat greens and vegetables containing a minimum amount of carbohydrates. Note that carbohydrates can be hidden in sauces in the form of flour, starch, and sugar; in fried meat, fish in the form of flour breading; in fish sticks, minced meat and factory-made cutlets in the form of white bread; in ketchup and mayonnaise as sugar. You can eat meat, fish, eggs, butter and vegetable oil, any spices without restriction. Hard cheeses, sesame seeds, tomatoes, avocados can be eaten in minimal quantities – they contain a small amount of carbohydrates. Cottage cheese and sweet cheeses are completely excluded. Margarine is also unacceptable, but not because of the carbohydrates, but because of the hydrogenated fats. Avoid diet foods as they are for a low-calorie diet and contain sweeteners.
The introductory part of the Atkins diet lasts about 2 weeks. You can complete it earlier, as soon as you feel the release from attachment to sweets; if this does not happen, you will have to continue. An addiction to sweets or other foods containing concentrated carbohydrates indicates metabolic disorders. It is enough to break the vicious circle (for example, to give up “comforting” food), and the metabolism will be restored. During the first stage, many lose 2-4 kg of excess weight, but do not flatter yourself – this is more water. Fat loss will begin during the next stage.
Weight loss stage slightly relaxes nutritional requirements, while leaving the basic principle unchanged – the minimum content of carbohydrates. At this stage, you yourself decide which carbohydrates you can eat without harming your figure and health, while in the past, before the diet, the choice was often dependent on a sweet tooth. In the second stage of the Atkins diet, you should increase the use of plant foods: fruits, vegetables, berries. Empty calories, as before, are eliminated, but sometimes you can indulge yourself in small amounts of chocolate, wine and pasta.
Preparation stage for a new nutritional model sets goals: to choose an individual menu and learn how to eat without external restrictions. To do this, gradually add previously prohibited foods to your diet and monitor your weight and health. If the weight continues to decrease or stays the same for 2 weeks, this product is right for you, you can try the next one. After some time, you will form an optimal diet for yourself. This stage imperceptibly passes into the final one.
The final stage of the Atkins diet no longer implies weight loss. Its goal is to maintain ideal weight and health for the rest of your life. The diet smoothly turns into a lifestyle in which it is simply impossible to gain excess weight, because in the previous stages you have successfully overcome your cravings for sweets and learned what and in what quantities your body needs. All that is required of you after the Atkins diet is to use the knowledge gained. Continue. Happened – you will have to feel liberated from the attachment to sweets; if the stick is H. greenery and ovo production