Atkins diet

The Atkins diet, which is based on consuming high levels of protein and low levels of carbohydrate, has become a popular weight-loss approach among people.

Atkins says that many overweight people may be insulin resistant. The surplus consumption of carbohydrates is allocated a plenty of insulin, it is more than enough and this promotes to keep fat.

If you cut out carbohydrates to 40 grams a day, your body goes into an abnormal state called ketosis. This is where you're burning up fats instead of carbohydrates, therefore you lose weight. Your desire for carbs will subside and you won't miss the foods you are doing without.

The Atkins Diet consists of the following four stages: induction, on going weight loss, pre-maintenance and maintenance. Induction is the first 14 days of the plan, during which Atkins says you can lose up to 15 pounds. But you cannot eat more than 20 grams of carbs. You can eat only low-carb vegetables like lettuce, broccoli and tomatoes. You are limited to three cups per day. Avoid yogurt, fruit and starchy vegetables like potatoes. Avoid alcohol and caffeine too.

During the next stage, on going weight loss, you can increase your carb intake by 20 grams daily in the first week, so it contains 40 grams (in the third week at the beginning of diet) and then 30 grams daily in the next week until you gradually lose weight

During pre-maintenance, weight loss will happen a little more slowly. You must subtract 5 grams of carbohydrate from your daily intake so that you continue sustained weight loss

Once you reach your goal weight, you enter maintenance and may introduce some more carbs back into your diet. Try to consume good carbs that have low glycemic index.

 

Atkins diet menu

You can use the next menu or change it.
1 day
Breakfast:
Two boiled eggs (1=55 g )dressing mayonnaise(2 tablespoons);
2 ounces of cheese (any kind);
a cup of tea without sugar
Lunch:
Boiled meat (any kind, 6oz /170 g);
2 slices of rye bread(2 oz/ 55 g);
Salad;
A cup of tea without sugar
Dinner:
2 ounces(55 g) of nuts (any kind);
6 ounces of fish (170 g)  (boiled of fried);
A cup of tea without sugar

your menu in details:

day meal food Cal Tot.Fat Sat.Fat Chol Na Carb Sug Fib Prot Ca K
1 breakfast 2 eggs
(1=55 g)
170 12 3.9 470 140 1.3 1.3 0 14 56 140
low fat cheese
(3 oz/
 85 g)
220 13.9 8.6 54 526 2.4 1 0 20.6 665.1 71.4
lunch 7 oz of
lean beef
370 13 5 130 125 0 0 0 60 34 754
2 slices of rye bread
(2 oz/ 55 g)
126 0.6 0.2 0 274 29.5 0 1.20 5.2 5.9 58
dinner nuts (almond,
2 oz/55 g)
328 28.7 2.2 0 2 11.2 0 6.7 12.3 140 420
salmon(grilled,
6oz/170 g)
250 7.8 1.2 40 700 2.0 2.0 1.2 35 202 120
total 1464 76
g
21.1
g
694
mg
1767 46.4 4.3 9.1 147.1
g
1103
mg
1563.4
mg
dv 1, % 73.2 115.2 95.9 231.3 117.8 18.6 9.6 41.4 319.8 110.3 33.3

1. Percent Daily Values are based on a 2,000 calorie diet. Your daily values maybe higher or lower depending on your calorie needs.

2 day
Breakfast:
3 ounces of cottage cheese without sugar;
1 boiled egg (55 g );
a cup of coffee
Lunch:
Boiled or fried chicken (5 - 6 ounces)
Salad;
A cup of tea without sugar
Dinner:
1 banana;
Peas porridge with butter;
Mineral water

your menu in details:

day meal food Cal Tot.Fat Sat.Fat Chol Na Carb Sug Fib Prot Ca K
1 breakfast cottage cheese
3 oz/
85 g)
77.5 1.65 1.1 7 345 3.1 0 0 11.8 56.5 81.5
an egg (55g) 85 5.9 1.9 230 68 0.6 0.6 0 6.8 27 70
lunch boiled chicken
(5 oz/
140 g)
247 5.2 1.6 126 6 0 0 0 46 24 389
salad:
lettuce, cup shredded
(1,7 oz)
+cucumber
(5 oz/140 g)
with peel
+olive oil (1 teaspoon)
32.9 4.7 0.6 0 7 6.6 2.9 1.8 1.5 38.6 324
dinner a banana
(medium)
102 0.4 0.1 0 1 30 14.7 3.0 1.4 5.8 420
pea boiled no salt(6oz/170 g) 143 0.3 0.1 0 5 26.5 10.1 9.4 9.1 45.9 461
total 687 18.2
g
5.4
g
363
mg
795 66.8 28.3 14.2 76.6
g
197.8
mg
1745
mg
dv 1, % 34.4 27.6 24.5 121 53 26.7 62.9 64.5 166.5 19.8 37.1


Abbreviations Used in Short Descriptions

Cal Calories
Tot.F Total Fats
Sat.F Saturated Fats
Chol Cholesterol
Na Sodium
Carb Total Carbohydrates
Sug Sugar
Fib Fibre
Prot Protein
Ca Calcium
K Potassium








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