Atkins Diet - Menu For 14 Days, Reviews And Results

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10

Atkins diet: menus, pros and cons

Cardiologist Robert Atkins has developed an effective weight loss method also known as the Hollywood Diet. It involves the rejection of carbohydrate foods, due to which the body begins to draw energy from its own fatty deposits.

As a cardiologist, Dr. Atkins was well aware that lines weight negatively affects the work of the heart and blood vessels. Moreover, it is obesity that is often the leading cause of terrible heart catastrophes.

Therefore, the doctor first decided to lose weight himself, and then published his own methodology. Medical knowledge allowed him to create an effective and safe system for weight loss, which is widely known throughout the world.

The Atkins diet was revolutionary for several reasons:

• The body, thanks to her, begins to work in a new way, completely rebuilding its metabolic processes. This allows you to burn fat faster and more efficiently. During the digestion of the food that the author of the diet offers, the body spends much more energy than for the digestion of ordinary meals.

• Carbohydrates are the sources of energy for the human body. When this source dries up, the body begins to look for alternative reserves. Their own body fat acts as them. This process is called ketosis.
• The brutal appetite disappears during the diet. After a person has eaten carbohydrates, insulin is released into the bloodstream. Also, this level begins to decrease quickly, which provokes the appearance of a feeling of hunger. The absence of fast carbohydrates in the menu ensures that there are no surges in insulin in the blood. This means that the feeling of hunger will not arise too much.

Content:

• Atkins rules
• 4 phrases of the Hollywood Atkins diet
• Menu for 14 days of the Atkins diet
• Atkins food pyramid
• Permitted and forbidden foods of the Atkins diet
• Atkins Diet Recipes
• Pros and cons of the Atkins diet
• Contraindications
• Side effects
• Advice
• Reviews and results
• Reviews and results
• Conclusion

Atkins rules

In order for the Atkins diet to be effective, several rules must be followed:

• Carbohydrates on the menu should be present in a minimum amount.
• It is unacceptable to starve or overeat.
• Drink at least 1.5 liters of clean water every day.
• Taking multivitamins is a prerequisite for adhering to a diet.
• Sports activities can speed up the process of losing weight.

4 phrases of the Hollywood Atkins diet

Dr. Atkins himself insisted that his method of losing weight was in vain called a full-fledged diet. Indeed, in the literal sense of the word, these are only the first two phases of the proposed cycle.

• Phase 1 - induction. At this time, there is an active redrawing of metabolic processes in the body. During the first phase, you can lose about 7 kg of excess weight.
• Phase 2 - balance. Its goal is to achieve the desired weight.
• Phase 3 - quitting the diet.
• Phase 4 - Maintaining Results. A person can adhere to it throughout life. The main thing is not to gain weight again.

Phase 1 - Induction

The duration of the induction phase is 14 days. It is needed to kickstart the ketosis process in the body. Carbohydrates coming from food must be monitored with special care, not allowing any "extra" carbohydrates. By 12-14 days, weight loss can be equal to 5 kg. The daily intake of carbohydrates in the first phase is 20 g.

During the first phase, you can eat any meat, any fish and seafood. Sour milk drinks, vegetables, legumes, seeds and nuts are limited in the menu.

The list of prohibited foods is much more extensive:

• Flour products.
• All cereals.
• Sugar and substitutes.
• Sweet fruit juices.
• All sauces containing starch and sugar.
• Vegetables containing a lot of starch.
• Berries and fruits.
• Milk drinks with sugar.
• Spirits and drinks with gases.
• Convenience foods and foods containing trans fats, preservatives and other harmful additives.

Phase 2 - continuing weight loss

The duration of the second phase is determined on an individual basis. It is such a period of time that a person needs to bring his weight back to normal. This phase is considered the main one, it will be necessary to gradually increase the amount of carbohydrate food, gradually bringing it to the daily rate. 5-10 g of carbohydrates should be added per week. The daily intake of carbohydrates is equal to 2-3 g per 1 kg of weight, provided that a person does not play sports. If physical training is present, then the amount of carbohydrates is increased to 3-4 g per day for each kilogram of weight.

Throughout the entire time, it will be necessary to record body weight indicators. If, with the introduction of any product, the weight rises, then it is necessary to again reduce the amount of carbohydrates consumed per day. The transition to the third phase occurs when the weight is brought to the desired level.

Food products remain in the second phase similar to the list from the third phase. Additionally, nuts are introduced, which are sources of beneficial fatty acids. You can also diversify the menu with berries and fruits (raspberries, melons, strawberries, blueberries). Tomatoes and broccoli are added to the list of vegetables.

Phase 3 - Moving to Weight Maintenance

The third phase is aimed at ensuring that a person has created a diet for himself that will help him maintain his weight in the norm. If you suddenly switch to your usual diet, then the lost kilograms will quickly return back. There should be as much carbohydrate food on the menu as the body allows without weight gain. This is the individual maximum. Do not add more than 10 grams of carbohydrates per week. The third phase can last 1-3 months.

At this time, vegetables containing starch are allowed on the menu, namely: carrots, potatoes, beets, sweet potatoes. The list of fruits is also expanding, it will include apples, bananas, cherries, kiwi, mango, watermelon. In the third phase, cereals are introduced: barley, brown rice, oats. Nevertheless, protein foods continue to form the basis of the diet. The rules for making the menu do not change, compared to the previous phases, but it is adapted for a longer period of time.

Phase 4 - weight maintenance

The fourth phase of the diet will last for the rest of your life. At this time, a person knows how the body reacts to certain foods, understands how he needs to eat in order not to get better.

Menu for 14 days of the Atkins diet

	Breakfast	Dinner	Snack	Dinner
	Two squirrels and one yolk in an omelet	Baked chicken fillet with spices	Vegetable salad with sour cream dressing - 100 g	Stewed vegetables and beef - 100 g
	Whole grain bread, a slice of ham, 2 cucumbers and a slice of cheese	Pumpkin puree soup, pumpkin seeds	A glass of fermented milk drink	Salmon and vegetable salad. A portion of salad is 150 g
	Cottage cheese and peach	Seasoned turkey meat	Natural yoghurt	Fillet of white fish in bread crumbs
	Two eggs in an omelette, a slice of cheese and bacon	Pork cutlets, stewed vegetables. A portion of vegetables equals 100 g	Whole grain bread and tuna	Zucchini baked with spices
five	Casserole with cottage cheese and sour cream	Chicken thigh, stewed vegetables. A serving of vegetables is 150 g	Two boiled chicken eggs, lettuce, cucumber	Cabbage rolls in tomato sauce - 3 pieces
	2 eggs in fried eggs, chicken fillet, parsley and dill	Porridge with pumpkin pulp in milk	Natural yoghurt, boiled chicken egg	Stewed vegetables with calf meat
	Cottage cheese with sour cream and one banana	Fish soup with cod, vegetables in a salad. A serving of vegetables is 200 g	A glass of kefir	Steamed salmon steak
eight	A glass of kefir and 100 g of muesli	Cheese soup, two tomatoes	Cottage cheese with dried apricots. You can take no more than three pieces of dried fruits	Chicken fillet chop with sour cream and cheese
nine	Vegetable salad - 200 g	Pork cooked "French style"	A glass of yogurt	Cottage cheese and minced fish cutlets
ten	Cottage cheese casserole with raisins and sour cream	Vegetable casserole, chicken breast	Coffee and a slice of cheese	Minced chicken cutlets, beans in tomato sauce. A serving of beans is 100 g
eleven	Two cucumbers, a slice of ham and a two-egg omelet	Vegetable soup, chicken fillet	A glass of fermented baked milk	Stewed cabbage with meat - 0.2 kg
12	Muesli and a glass of kefir	Pork borsch	Piece of cheese, glass of green tea and salmon	Two stuffed peppers
13	Two eggs and vegetables in a salad. Portion of vegetables - 0.2 kg	Fish soup with cod, cod fillet	Any fruit	Oven-baked mackerel with cheese and sour cream
fourteen	Protein omelet with asparagus	Chicken broth soup with vegetables, chicken meat	Vegetable salad - 0.2 kg	Steamed turkey fillet

This menu should be practiced during the induction phase. In the future, there are more and more carbohydrate dishes in the diet. Days can be alternated, adjusting to your meal schedule.

Atkins food pyramid

The bottom of the Atkins pyramid is made up of protein products. Therefore, every day you need to eat poultry or animals, fish, seafood. The next step in the pyramid is non-starchy vegetables. Preference is given to various varieties of cabbage, cucumbers, tomatoes, peppers, zucchini, lettuce, asparagus, carrots, eggplants.

The third step of the pyramid is represented by fruits and berries, including: pear, avocado, raspberry, blueberry, etc. If a person goes in for sports during a diet, then it is allowed to eat cherries and apples.

The fourth component of the pyramid is dairy products, vegetable oil, legumes and nuts. You can eat them, but in limited quantities. Various vegetable oils, sour cream, blue cheese, goat cheese, parmesan, cheddar, feta, Swiss are allowed. cheese

The top of the pyramid is made from flour. They can be eaten very rarely. We are talking about durum wheat pasta and whole wheat bread. Banned baked goods, any products made from wheat flour, porridge.

Regardless of the stage of your diet, you can include herbs and spices in your diet, including: black pepper, cumin, thyme, curry, Chinese pepper and garlic.

Permitted and forbidden foods of the Atkins diet

Allowed Products:

Products	Protein	Fats	Carbohydrates	Calorie content
Greens, vegetables, mushrooms
Eggplant	1,2	0.1	4.5	24
Zucchini	0.6	0.3	4.6	24
Chinese cabbage	1,2	0.2		sixteen
Cucumber	0.8	0.1	2.8	fifteen
Radish	1,2	0.1	3.4	nineteen
Arugula	2.6	0.7	2.1	25
Iceberg (salad)	0.9	0.1	1.8	fourteen
Celery	0.9	0.1	2.1	12
Tomatoes	0.6	0.2	4.2	20
Spinach	2.9	0.3		22
Sorrel	1.5	0.3	2.9	nineteen
Champignons	4,3			27
Cottage cheese and cheeses
Adyghe	18.5	fourteen		240
Bree	21	23		291
Camembert	21	23		291
Mozzarella	18	24		240
Cottage cheese with 0% fat	16.5		1,3	71
Cottage cheese with 5% fat	17.2	five	1.8	121
Cottage cheese with 9% fat	16.7	nine		159
Meat, poultry and eggs
Pork	sixteen	21.6		259
Pork tenderloin	19.4	7.1		142
Beef	18.9	19.4		187
Beef tongue	13.6	12.1		163
Veal	19.7	1,2		90
Mutton	15.6	16.3		209
Rabbit	21	eight		156
Jamon	34.8	16.1		241
Hen	sixteen	fourteen		190
Turkey	19.2	0.7	1,3	84
Omelet	9.6	15.4	1.9	184
Fish and seafood
Red mullet	19.4	3.8		117
Pink salmon	20.5	6.5		142
Dorado	18			96
Carp	sixteen	5.3		112
Sprat	17.1	7.6		137
Shrimp	22			97
Pollock	15.9	0.9		72
Mackerel	18	13.2		191
Zander	19.2	0.7		84
Beverages
Green tea
Unsweetened dried fruit compote	0.8		14.2	60

Prohibited products:

With regard to prohibited foods, there are the following general guidelines:

• Do not eat foods containing sugar.
• You should refuse industrial juices, carbonated drinks and sweet syrups.
• All products made from white wheat flour, pasta, dumplings, cakes, dumplings, etc. are prohibited.
• Do not add sauces from the store, including soy sauce, to dishes.
• Any alcohol is not allowed during the diet.

Foods that should not be eaten during the Atkins diet:

Products	Protein	Fats	Carbohydrates	Calorie content
Vegetables and greens
Broccoli		0,4	5.2	28
Potatoes		0,4	18.1	80
Corn	3.5	2.8	15.6	101
Green onions	1,3		4.6	nineteen
Carrot	1,3	0.1	6.9	32
Salad pepper	1,3		5.3	27
Parsley	3.7	0,4	7.6	47
Beet	1.5	0.1	8.8	40
Dill	2.5	0.5	6,3	38
Beans in pods		0.2	3.6	24
Fruits, berries, nuts, dried fruits
Orange	0.9	0.2	8.1	36
Watermelon	0.6	0.1	5.8	25
Bananas	1.5	0.2	21.8	95
Garnet	0.9		13.9	52
Grapefruit	0.7	0.2	6.5	29
Melon	0.6	0.3	7.4	33
Kiwi		0.6	10.3	48
Lemons	0.9	0.1		sixteen
Tangerines	0.8	0.2	7.5	33
Pomelo	0.6	0.2	6,7	32
Apples	0,4	0,4	9.8	47
Grapes	0.6	0.2	16.8	65
Strawberry	0.8	0,4	7.5	41
Peanut	26.3	45.2	9.9	551
Walnut	15.2	65.2		654
Cashew nuts	25.7	54.1	13.2	642
Pumpkin seeds	24.5	45.8	4.7	556
Dates	2.5	0.5	69.2	274
Pistachios	20	50		556
Cereals, flour products
Buckwheat porridge	4.5	2,3	25	132
Oatmeal porridge	3.2	4.1	14.2	102
Wheat groats	11.5	1,3	62	316
White rice	6,7	0.7	78.9	344
Wheat bread	8.1		48.8	242
Chocolate
Chocolate	5.4	35.3	56.5	544
Condiments and sauces
Adjika		3.7	5.8	59
Mayonnaise	02.4	67	3.9	627
Honey	0.8		81.5	329
Dairy products, cheese, cottage cheese
Milk 1% fat	3.3		4.8	41
Milk with a fat content of 2.5%	2.8	2.5	4.7	52
Kefir 1% fat	2.8			40
Sour cream 10% fat		ten	2.9	115
Sour cream 20% fat	2.8	20	3.2	206
Parmesan	33	28		392
Ricotta	eleven	13		174
Fish, seafood
Red caviar	32	fifteen		263
Mussels	9.1	1.5		50
Seaweed	0.8	5.1		49
Alcoholic and non-alcoholic drinks
Beer	0.3		4.6	42
Champagne	0.2		five	88
Cola			10.4	42
Fanta			11.7	48
Tomato juice	1.1	0.2	3.8	21

Atkins Diet Recipes

Julienne with mushrooms and tongue

Products that are necessary for cooking:

• Boiled tongue - 0.35 kg.
• One head of onion.
• Two tablespoons of butter.
• 0.1 l sour cream.
• 0.1 kg of cheese.
• Greens, pepper and salt to taste.

Boil the tongue, cut into strips. Fry onions in butter for no more than 2 minutes. Cut greens, mix with tongue and onions, salt, pepper, season with sour cream. Spread the future julienne in baking dishes, sprinkle with grated cheese and put in the oven. Prepare the dish at 180 degrees for a quarter of an hour.

Omelet with green beans

Products that are necessary for cooking:

• Half a glass of milk.
• Four eggs.
• Two tomatoes.
• Bulgarian pepper.
• 150 g green beans.
• 3 tablespoons of vegetable oil.
• Salt, pepper and herbs to taste.

The beans are cut into 2 parts, boiled in lightly salted water. Remove the peel from the tomatoes, cut into cubes. Bell peppers are peeled and cut into strips. Eggs are mixed with milk, herbs, pepper and salt. Beans and tomatoes are added to this mixture. Peppers are fried in a frying pan on both sides, then the milk-egg mixture is poured. Prepare an omelet under a closed lid for 10 minutes.

Warm salad with shrimps

Products that are necessary for cooking:

• 0.5 kg of peeled shrimp.
• Two tablespoons of butter.
• 4 tablespoons lemon juice.
• Two tomatoes.
• One avocado.
• Two tablespoons of olive oil.
• Two stalks of celery.
• One cucumber and one carrot.
• Salt.

Shrimps are fried in oil, flavored with lemon juice. Tomatoes, avocados, boiled carrots and celery are cut, mixed with warm shrimps, seasoned with olive oil, salted and served.

Fish "Egyptian"

Products that are necessary for cooking:

• 1 kg of flounder.
• 0.2 kg of vegetable oil.
• 0.1 kg of peeled almonds.
• 50 g of raisins.
• 0.5 kg of tomatoes.
• Ground red pepper and salt.

The fish is rubbed with salt, pepper and fried in oil. Raisins and nuts are fried separately, then tomatoes are added to them and stewed until the sauce thickens. The finished fish is poured with tomato dressing and served.

Chicken "Mexican"

Products that are necessary for cooking:

• 0.3 kg chicken.
• 0.15 kg of smoked bacon.
• 1 slice of loaf.
• 25 g goose liver.
• Half a head of onion.
• 30 g of mushrooms.
• 1/4 cup milk
• One egg.
• 2 tablespoons of butter.
• Parsley, black pepper and salt.

Fat is melted from lard, on which onions, mushrooms and liver are fried, seasoned with spices. Eggs and loaf pulp soaked in milk are introduced into the finished mass. Mix everything thoroughly. Stuff the chicken with the minced meat, grease the pan with oil and cook in the oven for no more than 1 hour 10 minutes. You can use green peas or rice as a side dish.

Pros and cons of the Atkins diet

Pros of the Atkins diet:

• Weight goes away quickly.
• The diet is not hungry.
• Diet can reduce cravings for sweets.
• Diet does not burn muscle mass.

Cons of the Atkins diet:

• There are not enough carbohydrates in the menu, but an excess of fats and proteins, which is unnatural for the human body.
• Diet can provoke the development of diabetes mellitus, cause the formation of kidney stones. There is a risk of developing pathologies of the heart, thyroid gland, and bone tissue. Women may have trouble conceiving a child.
• During the diet, deterioration of health, the appearance of headaches, depression is possible.
• An unpleasant odor may come from the mouth.

Contraindications

Contraindications to the Atkins diet:

• Pathology of the liver and urinary system.
• Pathology of the heart and blood vessels.
• Presence of kidney stones.
• Diseases of the digestive system.
• High levels of creatinine in the blood.
• Carrying a baby, breastfeeding, pregnancy planning stage.
• Diabetes. It is possible to follow the diet only under medical supervision.
• Age over 40 (the risk of complications increases).
• Gout.
• Joint pathologies.
• Menopause period.
• If a person plays sports like a professional, then a doctor's consultation is required before starting to adhere to this diet.

Side effects

The minimum intake of carbohydrate food in the body is associated with the following complications:

• Deterioration in performance.
• The appearance of kidney stones.
• Deterioration of the brain.
• The likelihood of developing gout.
• Increased risk of osteoporosis.
• Increased blood cholesterol levels.
• Increased likelihood of developing cancer.
• Increased risk of developing cardiovascular disease.

Advice

Tips for losing weight on the Atkins diet:

• It is necessary to control the chemical composition and amount of carbohydrates in food. Sometimes there can be a lot of them even in the most unexpected dishes.
• Side dishes that a person is used to eating every day should be replaced with vegetables if possible. It is better to give up potatoes and cereals altogether, eating vegetable salads with meat.
• The table of calorie content of foods and the content of essential nutrients in them should always be in direct access. You can print it out and carry it with you to work. This will allow you to control the amount of carbohydrates eaten per day.
• The Atkins diet is designed for lifelong adherence.
• The Kremlin diet is the Russian equivalent of the Atkins diet. However, she is not as elaborate and her menu is less balanced. Therefore, preference should be given to the Atkins diet.
• During the diet, be sure to play sports.

Frequently asked Questions

• Can I drink coffee while dieting? Coffee itself does not interfere with the weight loss process. However, the caffeine it contains can trigger a spike in insulin in the blood, which will lead to a decrease in glucose levels. During the Atkins diet, glucose levels are already at their lowest point, and even lowering them can pose a threat to health. The likelihood of developing hypoglycemia increases. This is manifested by an increase in heartbeat, tremors of the limbs, increased sweating, bouts of hunger, irritability. Therefore, coffee should be completely abandoned during phase 1 of the diet. In the future, you can drink it, but in small portions.
• I eat less food, but the weight has started to go away more slowly. What is the reason? When the body begins to receive fewer calories from food, it slows down metabolic processes. Sometimes a seemingly paradoxical situation is observed on the Atkins diet - a person increases portions and begins to lose weight faster. Calorie content for women should be 2000 kcal per day, and for men - 2500 kcal per day. Although these indicators are purely individual.
• If you do not exceed the permissible level of carbohydrates per day, can you eat sweets? You should not do this. Eating a small amount of sweet, a person does not exceed the permissible level of carbohydrates, but there is a sharp jump in the level of insulin in the blood. Therefore, it is best to refuse sweets on a diet.
• I had a breakdown, what should I do? The process of ketosis during a breakdown is disrupted. To return to the previous state, it is necessary for several days to limit the daily level of carbohydrates to 20 g. After 3-5 days, the process of losing weight will have to resume. The main thing is not to get lost again.
• Does diet harm the kidneys? The load on the kidneys during the diet is increased, therefore, it is contraindicated for people with diseases of these organs to adhere to it. If a person is absolutely healthy, then he has nothing to fear.
• Dr. Atkins himself died of heart disease? Dr. Atkins suffered from cardiomyopathy, which was triggered by an infectious disease. The disease has nothing to do with his diet. He died at the age of 72 from a head injury. The doctor got it when he fell to the floor in his own office.

Reviews and results

O. Zaykina, Leading Researcher, Institute of Immunology, Ministry of Health of the Russian Federation:

“The Atkins diet can only be suitable for absolutely healthy people, as it completely changes the metabolic processes in the body. Its main advantage is the absence of hunger. It is best to stick to this technique in winter or late autumn when it is cold outside."

Y. Chekhonina, doctor of the Research Institute of Nutrition of the Russian Academy of Medical Sciences:

“Weight begins to decline during the diet, that's a fact. However, if you consume more than 120 g of protein per day (the diet involves the use of 150 g of protein per day), then this can provoke gout, kidney disease or hypertension."

Reviews of those who have lost weight

Alexander: “I wanted to lose weight for a long time, but I can't refuse meat. The Atkins diet works great for me. With her help, in 2 years I have lost 30 kg."

Olesya: “I couldn't stand this diet. A week after it started, my blood pressure dropped sharply, so I had to give up losing weight."

Daria: “I lost 15 kg in two months, which makes me very happy. I count on dropping another 10 kilos."

Tatiana: “I decided to try the Atkins diet after childbirth in order to get rid of 10 extra pounds that did not want to leave. On the 2nd week of the diet, I had a breakdown, I ate a piece of cake. At this time, the plumb line was 2 kg. Then she continued to eat according to the rules of the first phase. I bought tests to measure the level of ketone bodies. He showed that the ketosis process is not disturbed. As a result, I managed to lose weight”.

Conclusion

The Atkins diet puts the body in a state in which body fat begins to go away very quickly. However, a balanced menu cannot be called, and it also limits the intake of vitamins. Therefore, it is possible to adhere to this diet only after consulting a nutritionist. It is possible that the doctor will recommend a different method of dealing with excess weight.

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).