Atkins diet: a menu for a week, for a month, for every day. Complete table of carbohydrates and products for the Atkins diet

Recipes and stages of the Atkins diet.

Contents of

Atkins diet essence and stages of
Complete table of carbohydrates and allowed products for Atkins diet
Atkins diet: menu for the week
Atkins diet: menu for the month
Atkins diet: menu for every day
Recipes for the Atkins diet
Atkins diet, reviews, results, photos
Video: Atkins diet: menu and results

American professor Robert Atkins was a famous cardiologist. Suffering overweight( 116 kg) made a list of products, the use of which contributes to a gradual reduction in weight and normalization of the work of the whole organism. Let's take a closer look, what are the main features of this diet, and what is the benefit or harm to the body?

The essence of the Atkins diet and the stages of the

The peculiarity of the diet is that a person consumes a minimum of products containing carbohydrates, among which:

sweets
various bakery products
cereals containing many calories
sweet carbonated drinks

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The essence is that Atkins developed a detailed tableproducts from which you can cook very tasty, and most importantly useful for your body dishes. Another popularity of it is that it is based on the predominance of ingredients containing protein components of .

Using the data from the table, you can independently calculate how much during the day you can include in your diet necessary, with a variety of products, the amount of carbohydrates contained in them and their caloric content.

Such a diet consists of successive steps that will eventually lead to a positive, desirable result:

I stage .To exclude from the favorite dishes completely all carbohydrates , then the organism in the period of fasting will burn up the accumulated reserves of fat as quickly as possible, thus weight loss is traced.
2 weeks you will need to rebuild your body, thoughts and actions and begin to implement what you have conceived in reality. During the day you should eat 3 to 5 times.
II stage .Specifically designed to continue to live quite a different time for quite a long period of time, restricting oneself to consuming large amounts of food.
Begin to enter into the diet of carbohydrates - 5 grams per day. Eat lots of vegetables and berries. It is allowed to eat a few nut kernels per day. At the second stage, you are until the ideal weight, in your opinion, remains 5 kg.
Do not be discouraged if your weight does not decrease as rapidly as you would like, you are on the right path, persevere in the same spirit and never forget your goal, especially in the most difficult periods. The main thing is not to give up, but to believe in one's own strengths and capabilities.
Stage III of the .Try after achieving the first successes, fix them as long as possible, do not stop and work at full force, without giving yourself any slopes.
The amount of carbohydrates consumed should not exceed 10 g per week. If the weight starts to increase, you will have to lower their consumption again.
During this period, add to the diet rice and oatmeal, as well as a slice of white bread( 1 pc per day).
Stage IV of the .Maintain these carbohydrate norms in the previous step. Take vitamins, go in for sports.

Fanatically do not get carried away by diet, in all observe a reasonable side, so as not to harm your health. Do not prescribe yourself this or that diet, it is better to consult with qualified specialists, because there may be contraindications.

Complete table of carbohydrates and approved products for the Atkins diet

This table consists of a list of all the components necessary for the normal functioning of the body, without which weight loss is impossible. In the table you can find 85 names of different products that are allowed to use, with a clear indication of the amount of protein, fat and carbohydrates.

You can also see what products you can eat only very carefully, entering them gradually in stages 3 and 4.In total there are about 46, all of them have different amounts of proteins, fats and carbohydrates.

And 45 products that are forbidden to use in this system of losing weight. The table is very detailed, understandable and not superfluous explanations. Lose weight with benefit for yourself and your body.

Atkins diet: menu for the week

Nutritionists advise when choosing a diet to design meals for each day and for the whole week:

When you wake up, drink a glass of water.
After half an hour, eat for breakfast low-calorie yogurt or cottage cheese mass. If desired, you can drink a fragrant green tea or coffee, without the addition of sugar.
If you suffer hunger, then bite your favorite fruit in small quantities. Above in the table are painted vegetables, which you can use.
Lunch start the also with a glass of water.
Prepare boiled fish with garnish and fresh vegetables. Soup with fish and vegetable salad.

Several pieces of bread from second-grade flour, tea or coffee, you can eat a small amount of dried fruit for dessert.
As an alternative - a piece of veal without spices, oil and salt. Add a few salad leaves to the dish.
After 2 hours, drink non-fat kefir .If you have a feeling of hunger, drink green tea.
Remember that you need to eat every 2 hours , so that the body gets all the necessary properties and trace elements for normal functioning.
Before each start of the meal, do not forget to drink water .

As the folk wisdom says: you eat breakfast yourself, share your lunch with a friend, and give dinner to the enemy. The main thing is to prepare meals for dinner in the diet correctly.
Chicken breast or a small slice of young veal bake in the oven and, preferably, to preserve juiciness, it is better to bake in foil, and to improve the taste, add juicy and fragrant grapefruit slices.
A well-prepared salad with the addition of a hard-boiled chicken egg, squid pieces and, if desired, pickled corn, will complement the meal well. All this is poured with sauce.
For dinner, you can also put out a little cabbage, which you like most, but it is best to alternate the color, then broccoli in combination with a raw egg.
It is recommended to cook low-calorie rice for garnish.
Alternatively, bake a small fish and add a salad of fresh vegetables, lettuce leaves, a pair of pine nuts and, as a bonus, a slice of rye flour.
Remember that you do not need to salt cooked food. Taste qualities it will give fragrant fruit or vegetable supplements.

Choose your favorite dishes, diversify your menu, and your goal will be achieved. Watch your weight every day, but do not forget that the main thing is not to hurt your health.

Atkins diet: menu for the month

You have been maintaining a diet for a whole week and there are first successes. Now the main thing is to gain a foothold at this stage and continue to reduce weight.

If you have a meal schedule after two hours, then continue in the same spirit, do not forget to drink water before meals, in every possible way diversify your menu, monitor the caloric content of foods using a table.

If you decide to increase the physical activity a little, then increase the amount of carbohydrates by 5 g in the first week and 10 g in the following - this compensates for your energy costs. Start taking vitamins and missing minerals.

We offer you an approximate menu for 10 days. Alternate meals or supplement them with approved products and eat varied for a month.

As you have already noticed, the diet of Dr. Atkins does not exclude from the menu proteins and fats, but their quantity needs to be controlled. While on a diet, do not forget the golden rule: never overeat, it is better to divide the cooked portion into two meals and learn to live without sweets.

Menu of the first day :

Breakfast: cheese rolls, green hour. Lunch: low fat yogurt. Dinner: baked beef, vegetable salad.
Snack: pancakes with red fish.
Dinner: fruit salad.

Dishes of the second day :

Breakfast: fried eggs with vegetables.
Lunch: juice, cheese sticks. Lunch: chicken jellied.
Snack: egg-poached.
Dinner: Baked fish.

Menu of the third day:

Breakfast: meat rolls, coffee without sugar. Lunch: 2 pears.
Lunch: vegetable soup.
Snack: cheese balls.
Dinner: fruit salad with low-fat yoghurt.

On the fourth day:

Breakfast: cubes of cheese, coffee without sugar. Lunch: 2 oranges.
Lunch: Baked mushrooms, toast.
Snack: fruit salad.
Dinner: baked fish.

. Dishes of the fifth day:

Breakfast: bread toast with bran, green tea. Lunch: low fat yogurt.
Lunch: pumpkin soup.
Snack: boiled eggs, vegetable salad.
Dinner: baked beef.

Day Six :

Breakfast: fried eggs with mushrooms. Lunch: fruit salad.
Lunch: vegetable soup-puree.
Snack: yoghurt, fruit.
Dinner: baked chicken.

Day 7 :

Breakfast: oat pudding. Lunch: vegetable salad.
Lunch: salad with seafood.
Snack: cheese rolls.
Dinner: baked vegetables.

Dishes on the eighth day. :

Breakfast: syrniki. Lunch: egg-poached.
Lunch: fried fish, vegetable salad.
Snack: oatmeal cookies, juice.
Dinner: meat in a pot with vegetables.

Day Nine :

Breakfast: grilled cheese. Lunch: boiled egg. Dinner: fish soup.
Snack: low-fat yogurt.
Dinner: baked mackerel.

Day the tenth :

Breakfast: low-fat cottage cheese. Lunch: fried eggs.
Lunch: mushroom soup.
Snack: low fat yogurt.
Dinner: seafood salad.

Stick to the specified menu and supplement it with authorized products. Diversify your menu and fill the body with useful vitamins and microelements.

Atkins diet: menu for every day

For a diet for every day, use all the permitted products, most importantly, do not exceed their number. Making up the menu for each day, remember that you should forget about:

sugar
salt
flour products
fried foods

So it is necessary to prepare dishes from meat, fish and vegetables, only boiled or baked in the oven.

For breakfast , prepare yourself necessarily any of your favorite salads and a piece of meat, the drink that is indicated in the table above.
For lunch you already have a meat broth, prepare a salad of greens for it.
In the interval, you can eat a couple of sips or a pear at will.
For dinner prepare boiled fish and a delicious vegetable salad.

There is a huge number of dishes, a special book with a list of all possible recipes for cooking special dishes for all occasions.

The second stage of the diet can be very long, it all depends on the dynamics and individual characteristics of each person. When you have already passed to this stage, then:

For breakfast, a salad of vegetables and 2 chicken eggs are excellent.
For lunch - soup from vegetables, a quick snack can consist of fruit salad.
But for dinner, bake chicken meat, too, with vegetables.

Proceed to the next stage:

For breakfast, the 3 stages of the diet can cook tomatoes with beans.
For lunch - soup with small pieces of fish fillet, in between meals you can eat a little fruit.
For dinner, is ideal for vegetables with veal.

When you enter the last stage, combine the same products as in step 3, and you can:

For breakfast any porridge from the list with skimmed milk.
For lunch - soup with meat of a young chicken, seasoned with herbs.
Drink a glass of low-fat yogurt for a mid-morning snack.
For dinner is perfect for sea fish, or a variety of seafood in combination with vegetables.

to the porridge. You do not have to gain more than 3.5 kg weight. Control yourself. We listed the approximate list of dishes that you can eat every day, you can change it depending on your preferences, but do not forget about the main purpose for which you have gone for such restrictions.

Try to make your menu in advance in order to save time, get all the necessary products in advance and have time to cook. Have enough patience and take care of all the recommendations, they can not be neglected. Be sure to consult with an experienced, qualified specialist who will guide you on the right track.

Recipes for the Atkins diet

In the period of rapidly developing Internet resource, many people who after the special tests are suitable for such a diet, specifically look for interesting, tasty and useful, and most importantly very simple recipes that any hostess can prepare,regardless of the level of culinary abilities. You can visit special web pages, blog and share your experience of cooking the same dish.

The main thing, do not worry if the first time you do not get to do everything perfectly without spoiling a single piece of meat or fish, you just need to help and understand the basic principles in order to eventually put the ingredients on the eye, without using additional funds. Let's look at some interesting recipes from a very long list of suggested recipes.

If you are a big fan of salads with mushrooms, then try to cook with this simple recipe:

Take 500 g of mushrooms
400 g of solid cheese
4 tbsp.l.low-calorie mayonnaise

Perform the following:

After the boiled mushrooms have cooled, put them in a bowl.
Add the pre-cut cheese, salt, add a little spices and season with mayonnaise.

To prepare a juicy chicken in wine, you will need:

chicken carcass
300 g of mushrooms
onion, lard, garlic
wine or cognac
salt and spices

Preparation of the dish:

Cut the chicken into the required number of portions,a frying pan for 10 min.for frying.
Put the chicken meat in a bowl, and in the meantime fry onion, mushrooms, lard, at the end add the chopped garlic.
Then add the meat and simmer on very low heat until it is ready, pouring brandy or wine from time to time.

To prepare an appetizing turkey, you do not need special culinary knowledge. It's very simple:

Take the carcass, fill the middle with apples, salt and sprinkle with spices to taste.
Put in a sleeve and safely send to the oven.
Make sure that the meat is evenly baked, not dried, for this, set the optimum temperature.
To get a delicious crust, place on the grill and bake for 25 minutes.

If in the morning you do not have enough time for cooking, then cook the tubes with cheese and ham. Simply cut as you like cheese and ham, roll into a tube and put on a toothpick, quickly, well and comfortably.

You can also prepare envelopes with salmon. To do this:

Take 300 gr of fish, put in foil.
Slice finely the onions, add to the fish and pour in soy sauce.
Cook for a couple of 20-25 minutes.

Bon appetit and culinary achievements.

Diet Atkins, reviews, results, photo

Even specialists in nutritionists disagree about the effectiveness of this diet. Losing excess weight and getting rid of fat is a positive side, but the huge amount of protein food that prevails in the diet can cause:

of various kinds of gastrointestinal tract diseases.
reduced the resistance of the body to the effects of various external stimuli.

That is, you need to know exactly whether a diet is right for you and whether you can get the maximum result. Women who expect a child, and nursing mothers, people who suffer from various forms of diabetes, are strictly forbidden to sit on such a diet.

Individuality of the organism is different for everyone, therefore, cases of calcium loss and as a result fragility of nails and hair, destruction of enamel of teeth are recorded. Due to the fact that the main components of the diet are proteins, it is very necessary to apply it to people who have problems with kidneys.

Contraindications to the diet are people suffering from cardiovascular diseases. The advantage of this system of weight loss is a very rapid decrease in excess weight and normalization of the body.

There are a lot of positive feedback from people who have experienced the operation of this system. Youth, a sense of cheerfulness and a positive attitude are inherent in people who decided to connect their lives with this system of weight loss.