Atkins Low Carb Diet: Menu for 14 days, results and reviews

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Atkins' new revolutionary diet is getting more and more popular lately. Thanks to this technique, some Hollywood stars, such as Jennifer Aniston and Kim Kardashian, were able to win in the fight against excess weight. That is why many women around the world, inspired by the photos of stars before and after the Atkins diet, decide to radically change their diet as well.

What is needed for this? What is the secret of the Atkins low-carb diet? How to achieve success and lose weight without harm to your he alth? All this can be found in the information below. The article will also provide a menu for 14 days for the Atkins diet. Many are interested in what dishes can be cooked using this technique. Therefore, we will pay attention to this issue. And, of course, we will definitely provide a list of allowed and prohibited products that we will place in a special table.

The Atkins Diet is an effective weight loss program. Well let'sLet's get acquainted with its main concepts. But first, let's discuss whether the diet is really that safe?

Is the technique harmful to he alth?

To answer such an important question, you need to figure out who developed this diet and why. As can be seen from the name of the method of nutrition that interests us, Atkins is its founder. The protein diet was invented by him not so much for the purpose of losing weight, but for the purpose of lowering cholesterol. The fact is that Atkins was a leading American cardiologist. He wanted to help his patients not only lose weight, but also improve their he alth and well-being.

Following studies have proven the effectiveness of the new Atkins diet. This technique was recognized as really effective as a weight loss program, as well as the prevention of atherosclerosis and hypertension. However, the researchers also found that if you stick to this diet for a long period of time, then there is a risk of developing diseases of the cardiovascular system.

And yet, various medical communities consider this diet one of the safest and most effective methods of losing weight, as well as getting rid of high blood pressure and cholesterol.

So what's the point?

Before you move on to compiling a menu for 14 days for the Atkins diet, a table with the necessary products and reviewing recipes, you should figure out what the essence of the weight loss technique is.

Let's say right away, Dr. Atkins, developing his idea, applied a revolutionary approach. According to his theory, there is no need for carefulcounting calories. You just need to remove carbohydrates from your diet, add more proteins and keep fats in your diet. What is it for? Here is how Dr. Atkins explained his technique:

• Carbohydrates that break down quickly should be excluded from the diet. The body burns them first, leaving little to no time to burn fat.
• After carbohydrates, the body breaks down muscle fibers. However, protein nutrition protects them from such burning, due to which fat reserves begin to be consumed. This process Atkins called ketosis.

According to the methodology, carbohydrates cannot be completely excluded from your menu. You just need to keep track of their number and ensure that they are “clean”. What are these products? They should not contain any impurities, such as fiber. Therefore, the cleanest "carbohydrate" is considered, not surprisingly, sugar.

However, before discussing the menu allowed on the Atkins diet for the day, let's figure out what are the advantages and disadvantages of this weight loss system.

Who can and who can't

First of all, let's talk about contraindications. This weight loss program is strictly contraindicated for people suffering from mental disorders, diseases of the kidneys or liver, stomach. It is also impossible to adhere to this technique for those who have just undergone an operation or a serious illness, who have a weakened immune system, as well as for the elderly, professional athletes or those who work physically. Elevated creatinine andhormonal imbalances can also make this diet impossible.

For other serious illnesses such as diabetes, osteoporosis, heart disease, you should consult your doctor before going on a diet.

Can pregnant women follow this technique? Yes, but weight loss should start from the second phase of the diet and strictly after consultation with a gynecologist.

Indications for the use of this weight loss program are the following factors:

• Obesity and overweight. In this case, even children can follow the methods.
• Increased blood pressure.
• High cholesterol.
• Impaired metabolism.
• Epilepsy.

Let's talk about disadvantages

What can keep a person from following this technique? According to those who are losing weight, the significant disadvantages of the Atkins diet include, first of all, its duration. The diet is designed for several months, up to one year.

Another negative point of this technique, many losing weight, is that you need to constantly look at the tables for regular carbohydrate counting.

Many people also don't like the fact that the diet is quite complicated to understand. That is, before using this program, you need to take the time to study its essence, as well as understand the phases that make up the diet itself.

Moreover, many losing weight are frightened by a rather extensive listcontraindications for this technique. Also, people consider a significant drawback of the diet that the diet is not strictly regulated, which means that there is a temptation to eat a lot of sweets or starchy foods.

Among the side effects of this technique, many losing weight noticed such disturbances in their well-being:

• Nervousness, mood swings.
• Insomnia.
• Nausea, abdominal pain.
• Decreased performance, fatigue, decreased attention.
• Brittle nails, dry skin and hair.

Most often, the above unpleasant phenomena occur due to a lack of carbohydrates and an increase in protein intake. If you are concerned about these symptoms, it is best to stop the diet, as the condition may worsen and lead to more serious consequences, such as ketoacidosis, calcium deficiency, kidney stones, kidney failure, osteoporosis and tooth decay.

Let's talk about virtues

And yet, the advantages of this power system are much greater than the disadvantages. According to reviews, the results of the Atkins diet are simply amazing. In a few months, you can lose up to twenty kilograms! And this process will be completely safe for the body. Gradual weight loss does not injure the body, and also does not provoke the appearance of stretch marks. Moreover, thanks to this method of nutrition, it is possible to improve well-being and prevent the appearance of such a terrible disease as atherosclerosis.

According to those who have lost weight, the Atkins diet is truly effective! Many stuck to it for a month, and for thattime were able to get rid of five or six hated kilograms. Some who have lost weight have decided to use this technique as a nutrition system all their lives, and see positive results. Their optimal weight remains normal, they feel cheerful and confident.

Among other benefits of the diet, people note the availability of approved foods.

Moreover, people suffering from diabetes and atherosclerosis admit that thanks to this diet, they managed to normalize their insulin and blood sugar levels, as well as improve metabolism.

Phases

It was already mentioned above that the diet is divided into certain phases. Here they are:

1. Ketosis, or fat burning.
2. Weight loss. The process is carried out to the desired indicators.
3. Weight stabilization. At this stage, the body adapts to the changes that have occurred.
4. Maintaining weight. That is, the body is adjusted to maintain the desired shape for a long time.

Let's talk about these four stages in more detail.

Ketosis starts

According to those who are losing weight, this phase of the diet is considered the most difficult, since it is necessary to drastically limit oneself in the consumption of carbohydrates. They should be consumed no more than twenty grams per day. According to the recommendation of the founder of the methodology, the first stage should last at least two weeks. Its duration depends on the desired result.

According to reviews, in two weeks it is quite possible to get rid of five kilograms of excess weight. The effect is achieved due to the fact that the body, breaking down carbohydrates, beginsburn stored fat.

Regular and vigorous exercise is recommended at this stage.

Second phase

This stage of the diet is also characterized by systematic weight loss. However, during the second phase, it is necessary to gradually increase the amount of carbohydrates consumed to the optimal level. How to identify it?

It is necessary to gradually expand the range of foods consumed in such a way that the permitted daily intake of carbohydrates increases. For example, every other day you can consume two to three grams more carbohydrates than the previous day. This must be done very carefully so as not to slow down the process of losing weight.

When you, through trial and error, determine for yourself the optimal amount of carbohydrates per day, try to stick to it until you lose one to three kilograms to the so-called ideal weight.

The Atkins phase two phase can be limited to three to five weeks, or it can last for the rest of your life if you feel comfortable sticking to the right level of carbohydrates in the diet.

Weight stabilization

This is the name of the third phase of this nutritional technique. It is noteworthy that some losing weight ignore its presence and complete the diet already at the second stage. However, this is wrong. Those who have done this very often complain that the lost weight quickly returned. Therefore, do not risk your appearance and he alth and go through all four phases of Dr. Atkins' weight loss.

The third stage of the dietinvolves a gradual increase in carbohydrates by five to seven grams per week. It is noteworthy that this experiment should be accompanied by regular weighings. As soon as you notice that the weight began to increase, immediately limit yourself to carbohydrates and eliminate foods that you may have added from the diet.

So you decide on the optimal set of products that can be consumed for a long time without harm to your figure. You will also discover for yourself the ideal amount of carbohydrates that you can consume per day without harm to your figure.

Fourth stage

In short, this phase is already a way of life, which must be adhered to constantly. At this stage, you have already formed your taste, achieved all the goals, now there is little left for you - a low-carb diet should become your habit.

Don't relax, weigh yourself regularly and follow certain rules, and then the extra weight will never come back to you!

But what if there was a breakdown? Dr. Atkins advises to return to the first phase, that is, to start the diet again.

And now let's move on to the most interesting.

What can I eat?

This question worries many people who want to lose weight and are interested in the Atkins diet. The full table of allowed products is shown below.

As you can see, the list is quite impressive. However, do not rush to pounce on foods and eat them to the point of satiety. To lose weight, you must follow strict rules.

Firstly, you need to consume only twenty grams of carbohydrates per day (if we are talking about the first phase of the diet). Therefore, before you eat any dish, calculate how many carbohydrates are in a serving.

Second, you can't eat everything at once. Allowed twenty grams of carbohydrates must be evenly distributed throughout the day. This approach will not only help you lose weight, but will not harm your he alth.

Thirdly, go in for sports intensively, and then the result will not be long in coming.

What not to eat

What absolutely can not be consumed while adhering to the Atkins diet? The full table of prohibited foods is shown below.

As you can see, the list is also quite extensive. However, do not rush to get upset. Get creative with your cooking. If you can’t eat meat with potatoes, then why not replace the starchy side dish with he althy vegetables? For a change, you can alternate salads of fresh and boiled vegetables.

Product restriction

But that's not all. There are foods that are partially banned by Dr. Atkins. For example, they cannot be included in the diet in the first phase of the diet, but they can be consumed in the second and third stages. What are these products?

For example, these are milk (five grams of carbohydrates), mussels (3.8 grams), peanuts and walnuts (16.2 and 13.8 grams of carbohydrates respectively), cabbage, onions, carrots, watermelon, beets, raspberries, strawberries, lemons and so on. Their number should be limited in your dailydiet.

So, we figured out which products should be considered permitted and which should not. Therefore, many losing weight are concerned about the question: what can be prepared from permitted ingredients? Below is a menu for the Atkins diet for 14 days. According to reviews, sitting on such a diet is not only effective, but also tasty.

Meals for two weeks

Below is a table with a recommended menu for fourteen days.

Day	Breakfast	Lunch	Snack	Dinner
First	Omelet (scrambled eggs) from two proteins and one yolk, ham	Chicken breast baked with various spices	Vegetable salad (no more than one hundred grams) with sour cream	Vegetable stew (no more than one hundred grams) with beef
Second	Whole grain bread, two cucumbers, cheese and ham	Pumpkin puree soup, pumpkin seeds	Ryazhenka in the amount of one glass	Baked salmon pulp, vegetable salad (150 grams)
Third	Cottage cheese and one peach	Turkey fillet (you can add spices)	Yogurt	Baked white fish
Fourth	Two egg omelet with bacon, cheese	Pork cutlets, stewed vegetables (about one hundred grams)	Whole grain bread with a thin slice of tuna	Zucchini baked in the oven (you can add spices)
Fifth	Curd casserole (you can add raisins), sour cream	Chicken thigh and vegetable stew (notover 150 grams)	Two hard-boiled eggs, one cucumber, lettuce	Three pieces of cabbage rolls cooked in tomato sauce
Sixth	Scrambled eggs for two eggs, chicken breast and greens	Pumpkin porridge cooked with milk	Yogurt (one cup), chicken egg (one piece)	vegetable stew (about 150 grams) with veal
Seventh	Cottage cheese with sour cream, one banana	Cod fish soup, vegetable salad (no more than two hundred grams)	Kefir	Steamed salmon
Eighth	One hundred grams of muesli and a glass of yogurt	Borscht, you can put pieces of pork	Salmon and cheese, drink green tea	Peppers stuffed in the amount of two pieces
Ninth	Squirrel omelet (two pieces), two cucumbers, ham	Vegetable soup, boiled chicken	Ryazhenka	200 grams of stewed cabbage with beef
Tenth	A glass of yogurt and fifty grams of muesli	Cheese soup (no potatoes, of course), two tomatoes	Cottage cheese, three pieces of dried apricots	Chicken chops in sour cream sauce with cheese
Eleventh	Vegetable salad (no more than two hundred grams)	French Cooked Pork	Yogurt	Fish cakes and some cottage cheese
Twelfth	Curd casserole (you can add raisins), sour cream	Vegetable casserole, chicken fillet	Cheese, treat yourself to a cup of coffee	Chicken cutlets stewed in tomato sauce beans (no more than one hundred grams)
Thirteenth	Two chicken eggs and vegetable salad (about one hundred grams)	Cod fish soup with fish pieces	Any fruit in the amount of one fruit	Mackerel baked with sour cream and cheese sauce
Fourteenth	Omelet from two proteins, add asparagus to it	Chicken broth vegetable soup, chicken	Vegetable salad (two hundred grams)	Steamed turkey flesh

As you can see, the daily diet is quite varied and balanced. And, most surprisingly, it has enough calories.

Preparing meals for this diet is quite simple. However, below we present some easy recipes. The Atkins Diet is not just effective, it's also varied and delicious.

What to cook

Among the lightest dishes is bacon and eggs. Let's tackle the meat first. It must be cut into portioned pieces and fried until golden brown. Then we remove the fillet and fry the eggs. Our delicious and satisfying meal is ready!

However, nothing compares to the ease of preparation and taste of baked chicken. To prepare the dish, you need to preheat the oven to 180 0C. Then grate the chopped chicken in portions with spices and put on a baking sheet. After thirty to forty minutes, the dish is ready!

And yet, you can treat yourself to more delicious and unusual dishes. For example, protein soup. To prepare it, let's take half a kilogram of champignons, a kilogram of chicken breast, four processed cheeses and four liters of water.

First, boil the fillet. Then we take it out, and add chopped mushrooms and curds to boiling water. The chicken must be chopped and put back into the soup. The dish is cooked for half an hour, after which we s alt, pepper and beat the finished mass with a blender.

As you can see, losing weight with the Atkins diet is not only effective, it's also satisfying and appetizing!