The Atkins diet allows you to lose weight through a low-carbohydrate diet. Proponents of the diet say that it helps to improve the health, including lower blood pressure and get rid of heart disease Heart disease - symptoms of heart disease .

How does the Atkins diet

The Atkins diet has changed since its inception in 1972. But the basic idea remains the same: to grow thin and improve health, following a low-calorie diet, which consists of:

• Proteins
• Vegetables
• Healthy fats

By the so-called diet included the Atkins food pyramid, which helps explain his method. At the top of the pyramid are the foods that you can eat a little, but only after you lose weight. These include whole grains:

• Barley
• Oats
• Rice

In the Atkins diet are no "white foods": forbidden foods that should be avoided. These include:

• White sugar
• White rice
• White bread
• White potatoes
• Pasta made with white flour

During the Atkins diet do not need to count calories if your portions are not too great. The only thing to consider - is carbohydrates. Especially to be considered hidden carbohydrates: the total number of grams of carbohydrates minus grams of fiber.

The phases of the Atkins diet

The Atkins diet consists of several fazy. The number of hidden carbohydrates that you eat every day varies depending on the phase.

Phase 1 - induction. This is the strictest part of the diet. It is necessary to avoid any:

• Fruit
• Bread
• Grains
• Starchy vegetables
• Dairy products (except cheese and butter)
• Alcohol

At day one can consume only 20 g hidden calories per day. This is significantly less than the recommended daily 300 grams of carbohydrates daily.

The goal of the 1st phase - to increase the body's ability to burn fat. And since most of the weight you lose during this phase, it motivates you to continue to stick to this diet.

Phase 2 - continued weight loss. During phase 2, you slowly add to the diet of some solid carbohydrates such as:

• Berries
• Nuts
• Yogurt

Every day can be used from 25 to 45 hidden carbohydrates. Phase 2 lasts until up to the desired weight will not lose about 4 to 5 kg.

Phase 3 - Preparing for weight maintenance. During the third phase, you continue to add to the diet of a variety of carbohydrates, including more:

• Fruit
• Starchy vegetables
• Whole grains

Every day allowed to eat 50 to 70 hidden carbohydrates. Phase 3 lasts less than a month after reaching the desired weight.

Phase 4 - Lifetime maintenance of weight. When you reach your ideal weight Ideal weight: the truth - in the calculations You continue to comply with mostly low-carbohydrate (75 hidden carbs per day) diet throughout life. By this time you should have a good idea how many carbohydrates you can eat to maintain weight.

Scientific background

The main idea of ​​the Atkins diet is to change your metabolism so that to burn fat for energy instead of glucose (this process is called ketosis).

When you eat high carbohydrate foods such as refined sugar, the body converts it into glucose. The body can store a certain amount of glucose. Therefore, the first thing he burns it, leaving the fat to accumulate in the body.

The essence of the diet is that if you are significantly reduced the intake of carbohydrates, the body will take longer to burn fat and you will lose weight.

The Atkins Diet not only changes your metabolism: studies show that eating more protein helps reduce appetite.

As far as diet efficacy and safety

Studies have shown that people who adhere to a low-carb diets such as the Atkins diet can lose weight and feel better health. One study proved that after a year of compliance with the Atkins diet people lost an average of 4 to 5 kg, they have improved triglyceride levels, and lowers blood pressure. But experts say that any diet that helps you lose weight, improve cholesterol levels Cholesterin .

Since most of the study of the Atkins diet lasts about a year, the researchers can not say whether the benefit is maintained diet for health, and whether it is safe in long-term compliance.

Many experts warn that a diet rich in saturated fats can increase the risk of heart disease and cancer. Critics say that the Atkins diet eliminates important nutrients such as vitamin C and potassium. People Atkins diet, it is recommended to take a multivitamin without iron and mineral supplements as well as omega-3 containing fish oil.

The Atkins diet also runs counter to the rules of supply created by a variety of serious health organizations. They recommend a diet with a high content of whole grains, fruits, vegetables and unsaturated fats.

Before you start to do any weight loss program, always consult your doctor, especially if you have certain health problems or you are taking medication.

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