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The Atkins Diet: The Enemy Of Overweight
The Atkins Diet: The Enemy Of Overweight

One of the most popular and most effective diets of our time, based on the reduction of carbohydrates in the diet. This material contains a menu for every day, recipes and reviews.

The Atkins Diet: The Enemy Of Overweight

This diet was developed by the American cardiologist Robert Atkinsky and gained wide popularity in the 70s of the last century. Basically, the Atkins diet is a ketogenic diet with limited carbohydrate intake. Carbohydrates are the main source of energy for the body, but on the Atkins diet, their amount is sharply reduced to 20 g per day, as a result of which the body begins to break down the accumulated fat reserves. This process is called ketosis.

Atkins diet for every day

The Atkins diet has many obvious advantages, which is why it has been popular for several decades. First, the permitted diet foods are available and the meals are easy to prepare. Secondly, muscle mass on this diet is not lost and even grows if you combine ketogenic nutrition with regular exercise. The body weight is gradually reduced, thanks to which it will be possible to do without stretch marks on the skin. On this diet, the feeling of satiety comes quickly, you will not starve. In addition, such nutrition is the prevention of cardiovascular diseases and diabetes mellitus (after all, the diet was developed by a cardiologist taking care of the heart). Of course, the Atkins diet has its own contraindications like any other. Therefore, before switching to a ketogenic diet, it is worth consulting with your doctor.

The Atkins diet belongs to the category of long-term diets, it consists of four mandatory stages:

  1. Induction (introductory)
  2. Basic (weight loss)
  3. Transitional (consolidation of results)
  4. Supportive

The first and second phases last 14 days. During this period, the body rebuilds to a new nutritional system, the stomach narrows and gets used to low-carbohydrate foods. Further phases support and consolidate the result of the diet, based on those principles: reducing carbohydrates in the diet, avoiding alcohol, excess protein foods.

Atkins diet: menu for every day

Like many ketogenic nutritional systems, the Atkins diet has both allowed and forbidden foods. Many nutritionists even draw up tables on the Atkins diet so that it is easier for those who are losing weight to navigate.

Protein is the basis of the diet, followed by healthy unsaturated fats, fiber and a low percentage of carbohydrates.

  • Proteins - eggs, dairy products, lean meats and fish, nuts and legumes.
  • Unsaturated fats - salmon, nuts, avocados, vegetable oils.
  • Fiber - Green vegetables, lettuce and greens.
  • Carbohydrates - berries and unsweetened fruits, cereals.

Sample menu for 14 days

The second week you can independently choose any dishes from the proposed menu. The most important thing is to give up alcoholic beverages, sugar-containing foods and saturated fats (sausages, fast food, pastries). Also, try to prepare diet meals with a little salt and oil. Salads and other dishes can be seasoned with lemon juice and vegetable oil.

Day 1

  • Breakfast: an omelet of 30 eggs in water, a piece of salmon, tea or coffee without sugar.
  • Lunch: boiled chicken breast, steamed broccoli.
  • Snack: a handful of almonds.
  • Dinner: steamed salmon, cucumbers and tomatoes.

Day 2

  • Breakfast: cottage cheese 5%, a handful of nuts, tea or coffee without sugar.
  • Lunch: 2 boiled sausages, green salad.
  • Snack: Sugar-free low-fat yogurt.
  • Dinner: 2 boiled eggs, a glass of fermented baked milk without sugar.

Day 3

  • Breakfast: yoghurt without sugar and additives, a piece of cheese, tea or coffee without sugar.
  • Lunch: chicken or fish broth without potatoes, fresh cabbage and cucumber salad.
  • Snack: a handful of nuts.
  • Dinner: boiled salmon, green vegetable salad.

Day 4

  • Breakfast: low-fat cottage cheese pancakes without added sugar, wheat flour instead of oatmeal, tea or coffee without sugar.
  • Lunch: boiled beef, green vegetable salad.
  • Snack: green apple.
  • Dinner: a glass of kefir, 2 boiled eggs.

Day 5

  • Breakfast: a piece of cheese, a handful of almonds and fresh berries, tea or coffee without sugar.
  • Lunch: stewed fish, pumpkin cream soup.
  • Snack: a glass of kefir.
  • Dinner: cottage cheese 5%.

Day 6

  • Breakfast: an omelet of 3 eggs with beans and cheese, tea or coffee without sugar.
  • Lunch: stewed red beans, fish soup without potatoes.
  • Snack: 2 green apples.
  • Dinner: salad of green vegetables, steamed breast.

Day 7

  • Breakfast: cottage cheese 5% with fresh berries, tea or coffee without sugar.
  • Lunch: boiled fish, green vegetable salad.
  • Snack: a handful of almonds.
  • Dinner: baked zucchini and tomatoes with grated cheese.

For the next 7 days, repeat the dishes from the given menu or add your own, prepared according to the same rules.

Atkins diet: 3 easy recipes for every day

Cheesecakes without sugar

2 eggs, a pack of cottage cheese 5%, 2 tablespoons of oatmeal, olive oil.

Mix all the ingredients into a homogeneous mass, make small balls (if necessary, add a little more oat flour), fry the syrniki over low heat with a little oil.

Baked salmon

250 g of thawed salmon, a sprig of rosemary, dry seasonings for fish, lemon juice.

Preheat the oven to 180 degrees, salt and pepper a peeled piece of salmon, roll in seasoning for fish, brush with olive oil and wrap in foil. Bake the fish until tender, about 15-20 minutes, and then garnish with a sprig of rosemary and drizzle with lemon juice.

Omelet from 3 eggs

3 chicken eggs, 3 tablespoons of sugar-free canned red beans, a piece of hard cheese, olive oil.

Break 3 eggs into a bowl and beat with a whisk, add a drop of warm water and salt. Place the beans in a skillet with olive oil and roast over low heat. Pour the egg mixture over the beans in a preheated skillet, cover and simmer. Grate the cheese and sprinkle the omelet on top.

Atkins diet: reviews and results

  • The Atkins diet forms new eating habits and leads to partial or complete rejection of sugar and preservatives. The results of the diet are not immediately noticeable, but the weight goes away for a long time, and with further adherence to the rules of a healthy diet, the physical form will remain in good shape.
  • In 14 days, weight can decrease by an average of 3-7 kg.
  • According to medical reviews, the Atkins diet is not suitable for pregnant and lactating women.
  • Patients with liver and kidney disease should also abandon the Atkins diet.

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