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Atkins diet: What is it?

Atkins diet

The Atkins diet is very restrictive in carbohydrates, based on the intake of fat and protein as well as supplementation with vitamins, minerals and essential fatty acids.

The Atkins diet is therefore a diet carbohydrate forcing the body to use fat reserves for energy and appetite suppressant (because of the release of ketone bodies produced by the use of fat).

This plan is effective?

The Atkins diet causes rapid weight loss and significant short-term: two to four pounds the first week and after about six pounds a month.

The rapid weight loss at the beginning of this regime is related to the melting of the glycogen reserves of the body and loss of water.

Carbohydrate restriction promotes short-term improvement of levels of fat in the blood (cholesterol, triglycerides) and sugar (glucose).

It is a monotonous diet and difficult to follow over time. The long-term weight loss is no more significant than the other schemes.

What are the major principles of the Atkins diet?

The Atkins diet is based on the notion that the current diet - rich in simple carbohydrates (sugars) and complex (starch compounds such as cereals, potatoes ...) - is responsible for obesity. The excessive intake of carbohydrates (especially simple carbs) causes peaks of insulin secretion by the pancreas, which causes fat storage in the body.

Hence the principle of the scheme prohibit foods containing carbohydrates:
- Sugar, sweets, soft drinks;
- Milk and milk products;
- Soft cheese, fresh cheese, low-fat cheeses, soy cheese;
- Sausages and cold meats (which contain sugar);
- Oysters, mussels;
- Nuts and seeds;
- Starch (potatoes, rice, pasta ...)
- Legumes (lentils, peas, soybeans, beans ...)
- Mustards and condiments that contain sugar;
- As well as alcohol.

Atkins diet Practical information

How does the system work in practice?

During the first two weeks
• Eat only 20 g of carbohydrates per day: the equivalent of two servings of salad, a slice of bread or an apple.
• Ability to consume at will:
- Meat, fish, seafood;
- Eggs;
- Hard cheeses in moderation;
- Fat without limitation (butter, margarine, oil, cream);
- Unsweetened dairy products;
- Low carb vegetables, avocado, lettuce, olives;
- Lemon juice, vinegar;
- Tea, coffee and water;
- Sweeteners (aspartame, sucralose, acesulfame potassium).
The following weeks
• Reintroduction very progressive weekly food containing carbohydrates to 5 g / day (about a quarter of an apple or a slice of bread). This phase controlled is extended until the weight loss ceases for a week.
The stabilization phase
• Ability to add weekly 10 g / day of carbohydrates (ranging from 5 to 10 g / day depending on the weight loss). This phase is continued until the desired weight loss.

Maintenance phase in life
Consumption of 45 g to 100 g of carbohydrates per day depending on metabolism and physical activity for everyone.

It is a diet deficient in fiber, vitamins, minerals and trace elements: hence the importance of supplementation with dietary supplements rich in fiber, vitamins, minerals and trace elements.

What should I be wary?

This is an unbalanced diet due to the lack of carbohydrates and protein foods important contribution in fat.

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