Diet Atkins

Atkins Diet: Here's everything you need to know. From the menu, to the description of the 4 phases. From the version for vegetarians, up to the Atkins Diet in Pdf version

TheAtkins diet is aslimming diet low in carbohydrates, usually recommended for weight loss.

Proponents of this diet claim that you can lose weight by eating as much protein and fat as you want as long as you avoid foods that are high in carbohydrates.

Over the past 12 years, more than20 studies have shown that low-carb diets are effective for weight loss (not counting calories), and can lead to various health improvements.

TheAtkins Diet| ||118 è stato originariamente promossa da un doctor named Robert C. Atkins, who wrote a best-selling book that included the diet in 1972.| ||122

Da allora, la dieta Atkins è stata popolare in tutto il mondo e molti altri libri sono stati scritti su di essa.

The diet was originally considered unhealthy and demonized by mainstream health authorities, mainly due to the high content of saturated fat. However, newstudies have shown that it is harmless despite the saturated fats.

La Dieta Atkins

Since then, the diet has beenstudiata extensively and has been shown to lead to greater weight loss from low-fat diets, and greater improvements in blood sugar, HDL cholesterol ("good" cholesterol), triglycerides and also in other health indicators

Despite being high in fat, the dietdoes not raise the level of LDL, bad cholesterol on average, even if in any case this data must be proven on a case-by-case basis.

The main reason why low-carb diets are so effective for weight loss is that when people reduce their intake of carbohydrates and eat more protein, their appetite decreases and they automatically end up eating fewer calories without having to think about it.

The Atkins diet is a 4-phase plan

The Atkins diet is divided into 4 different phases:

Phase 1 (induction): eat 20 grams of carbohydrates per day for 2 weeks.

Eat food high in fat, high protein content, adding green leafy vegetables.

With this step you start losing weight.

Phase 2 (Balancing): slowly add more nuts, low-carb vegetables, and small amounts of fruit into your diet plan.

Phase 3 (Refinement): when you are very close to your goal ofweight loss, add more carbohydrates to your diet until weight loss slows down.

Step 4 (Maintenance): qui si può mangiare il maggior numero di carboidrati sani che il vostro corpo può tollerare senza riprendere peso.

La Dieta Atkins: la dieta si divide in quattro fasi
However, these steps are a little complicated and may not be necessary.

You should be able to lose weight and then maintain it without having to follow the steps exactly.

Some people choose to skip the induction phase altogether and include lots of fruits and vegetables right from the start.

This approach can be very effective.

Others prefer to just stay in the induction phase. of indefinite induction.

This is also known as a ketogenic diet.

Foods to avoid

You should avoid these foods on the Atkins diet:

  • Sugar: soft drinks, fruit juices, sweets, candies, ice cream, etc.
  • Cereals: wheat, spelled, rye, barley , rice.
  • Vegetable oils: Soybean oil, corn oil, cottonseed oil, canola oil, and a few others.
  • Processed fats: usually found in processed foods with the word “idr ogenates” on the ingredients list.
  • Low Fat Foods: These are usually very high in sugar.
  • Vegetables that are high in carbohydrates: Carrots, turnips, etc (only in the induction phase).| ||196
  • Frutta ad alto contenuto di carboidrati: bananas, apples, oranges, pears, grapes (only in induction phase).
  • Starches: patate, patate dolci (solo nella fase induzione).
  • Legumes: lentils, beans, chickpeas, etc. (only in induction phase).

Alimenti da mangiare

Your diet should be based on these healthy foods.

La Dieta Atkins: alimenti da mangiare

  • Meats: beef, pork, lamb, chicken, bacon and others .
  • Oily fish and seafood: Salmon, trout, sardines, etc.
  • Eggs: The best eggs are those enriched with omega-3s
  • Low-carb vegetables: kale, spinach, broccoli, asparagus and others.
  • Saturated fats: butter, cheese, cream, full fat yogurt.
  • Nuts and seeds: almonds, walnuts macadamia nuts, walnuts, sunflower seeds, etc
  • Healthy fats: Extra virgin olive oil, coconut oil, avocado and avocado oil.

As long as the dishes are based on something fatty, a protein, a low-carb vegetable and a few nuts then you lose weight, this is proven.

After the induction phase, it is possible to slowly add carbohydrates healthy.

Despite what you may have heard or read, the Atkins diet is actually quite flexible.

It is only during the 2 week induction phase that you need to cut back to a minimum the consumption of sources of healthy carbohydrates.

After the end of the induction, you can gradually add healthy carbohydrates and vegetables with a higher rate of carbohydrates, fruit, berries, potatoes, legumes and cereals such as oats and rice.

However, it is likely that you will need to continue to maintain this regimen throughout your life if you want to continue to have some maintenance of p ex.

If you start eating as before, in the same quantities of food as before, then it is certain that you will tend to gain weight.

Recommended but not essential food

La Dieta Atkins: cibo consigliato ma non essenziale

Ci sono molti cibi deliziosi si possono mangiare nella dieta Atkins.

This can include foods likebacon, cream, cheese and dark chocolate.| ||257

Molti di questi sono generalmente considerati ingrassanti per l’alto contenuto di grassi e calorie.

However, when on a low-carb diet, fat becomes a source of energy for your body, making these foods perfectly acceptable.

La Dieta Atkins: cibo consigliato ma non essenziale

What you can drink

Here are some beverages that are acceptable on the Atkins diet.

  • Water| ||268: Come sempre, l’acqua dovrebbe essere la vostra bevanda preferita.
  • Coffee: Despite what you may have heard, coffee is high in of antioxidants and actually quite healthy.
  • Tè verde: a very healthy drink.
  • Alcohol: you can drink it in small quantities.

Diet Atkins vegetarian version

It is possible that avegetarian (and alsovegan) could follow the Atkins diet, but it's difficult.

It is therefore possible to usesoy-based foods for proteins and eat a lots of nuts and seeds.

Olive oil andcoconut oil are great plant-based sources of fat.

Lacto-ovo vegetarians can also eat eggs, cheese, butter, cream and other high-fat dairy products.

Atkins diet menu: example for one week

This is an example ofone week menu.

It is suitable for induction phase, but vegetables should be added, nuts and fruit as you progress through the other phases.

Monday

Breakfast: eggs and vegetables, fr itti in coconut oil.
Lunch: Chicken salad with olive oil, and a handful of walnuts.
Dinner: Steak and vegetables.

Tuesday

Breakfast: Eggs and bacon.
Lunch: Leftover chicken and vegetables from the night before.
Dinner: Cheeseburger (without the bun), with vegetables and butter.

Wednesday

Breakfast: Omelet with vegetables, fried in butter.
Lunch: Shrimp salad with a little olive oil.
Dinner: Minced meat with vegetables.

Thursday

Breakfast: Eggs and vegetables, fried in coconut oil.
Lunch: the meat left over from the dinner the night before.
Dinner: salmon with butter and vegetables.

Friday

Breakfast: eggs and bacon.
Lunch: Chicken salad with olive oil and a handful of nuts.
Dinner: Meatballs with vegetables.

Saturday

Breakfast: Omelette with various vegetables, fried in butter.
Lunch: meatballs from the night before.
Dinner: Pork chops with vegetables.

Sunday

Breakfast: Eggs and bacon.
Lunch: pork chops from the night before.
Dinner: Grilled chicken wings, with some salsa and vegetables.
Make sure you include a variety of different vegetables in your diet.

Quick snacks

Most people feel that their appetite goes down on the Atkins diet.

Essi tendono a sentirsi più che soddisfatti con 3 pasti al giorno (a volte solo 2).

However, if they feel hungry between meals, here are a couple of quick snacks:

  • Leaves.
  • A boiled egg or two.
  • A piece of cheese.
  • A piece of meat.
  • A handful of walnuts.
  • Greek yogurt.
  • Berries and whipped cream.
  • Carrots (be careful during induction).
  • Frutta (dopo l’induzione).

How to follow the Atkins diet when eating out

Actually theAtkins diet è piuttosto facile da seguire nella maggior parte dei ristoranti.

You can:

  • Get extra vegetables instead of bread, potatoes or rice.
  • Order a meal of fatty meat or fatty fish.
  • Get some extra sauce, butter or olive oil with your meal.

What to buy at the supermarket

Eating organic is not necessary but we shouldn't buy substandard products.

  • Carni: manzo, pollo, agnello, maiale, pancetta.
  • Oily Fish: Salmon, Trout, etc
  • Shrimps and Seafood.
  • Eggs.
  • Dairy: Greek yogurt, cream, butter, cheese.
  • Vegetables: Spinach, kale, lettuce, tomato, broccoli, cauliflower, asparagus, onion, etc
  • Bacche: Mirtilli, fragole, ecc
  • Nuts: Almonds, macadamia nuts, walnuts, hazelnuts, etc
  • Seeds: Sunflower seeds, pumpkin seeds, etc
  • Fruit: apples, pears, oranges.
  • Coconut oil.
  • Olives.
  • Extra virgin olive oil.
  • Cioccolato fondente.
  • Avocado.
  • Condiments: Sea salt, pepper, turmeric, cinnamon, garlic, parsley, etc.

It is highly recommended to remove from your pantry all unhealthy foods and unhealthy ingredients.

Q This includes ice cream, sodas, breakfast cereals, breads, fruit juices, and processed fats and sugars.

Conclusions

Now at the end of all this advice I can't but be d I agree with you especially if you still show a certain skepticism at the end of this article.

We must, however, learn to go beyond what we have been previously taught and this diet, over the years, has acquired its credibility.

Let's transform our way of thinking, let's play with food, try to agree with this doctor and gradually eat proteins, dried fruit with a good dose of fat, especially animal fats .

Would you be able to sustain this diet for a while?

And if so, would you follow the steps or would you go a little intuition about what to eat or not?| ||447

Il mio unico, spassionato, consiglio è sempre quello di approcciarsi alle novità con moderazione e con curiosità.

Follow this di eta can be considered rather easy and can give excellent results from the point of view of our body.

It would have been impossible to believe that with a constant use of fats we can still feel good physically.

Ma questa dieta smentisce che il grasso faccia male a prescindere. Il grasso, in assenza di carboidrato, diventa il motore con cui il corpo si nutre, quindi viene bruciato come combustibile per la nostra energia.

I await your comments, I am very curious to understand if you will be able to want to try this kind of diet, if you trust enough. 02319180549 - This site participates in the Amazon EU Affiliate Program, an affiliation program that allows sites to receive an advertising commission by advertising and providing links to the Amazon site