Atkins: The best weight loss plan
The Atkins diet is similar to the keto diet.
The Atkins diet is a diet with very few carbohydrates, so during it, the body is forced to use fat for energy. During the first phase, only 20 grams of carbohydrate foods are taken per day, which is significantly less than the usual 220 to 320 grams that we usually eat.
In the second phase, the amount of carbohydrates increases to 40 to 60 grams of carbohydrates, and by the fourth phase of the Atkins diet, it reaches 100 grams. However, after this "relief" a limit is set and this line is not crossed. Compared to the keto diet, the Atkins diet allows more carbohydrates, but also requires more protein intake.
In the first - introductory phase (induction), your menu should include poultry or fish - three times a day, about 100 to 120 grams. Fattier meats, such as beef, pork, and lamb, are also allowed, but not meat products. It is recommended that you eat eggs, and fats are an important part of the Atkins diet, so take 2 to 4 tablespoons a day - you can use the oil as a dressing for salads or for frying (avoid high temperatures). Cheeses are allowed in smaller quantities.
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From vegetables, spinach, lettuce, olives, mushrooms, celery, artichoke, tomato, eggplant, broccoli, bell pepper, onion, garlic, cabbage, and green beans are allowed. This phase excludes carbohydrates almost completely. It lasts about two weeks and many call it the "fat phase".
In the second - balancing phase - fruit is added - blueberries, raspberries, strawberries, melons, and blackberries. Then you start eating small amounts of legumes - beans and lentils (no more than 30 grams per day), and a total of up to 15 grams of carbohydrates is allowed. It lasts until you lose five kilos.
In the third phase, the diet will be enriched with smaller amounts of sweeter fruits - cherries, watermelon, apple, kiwi, pineapple (fresh), and apricots. The measure is about 3 apricots, half an apple, half a cup of diced watermelon... a day. Now some grains are also allowed - 1 slice of integral bread or two spoons of boiled wheat per day. You can eat half a cup of cooked rice. This phase introduces us to the final one. It lasts until you reach your desired weight and manage to maintain it for a month.
In the fourth phase, bananas and peaches (one small one per day), grapes, and pears are added to the allowed sources of carbohydrates. This is the last stage when you need to find a personal measure of carbohydrates that you can eat without gaining weight. If you happen to gain more than two kilograms, you should immediately reduce foods that contain carbohydrates.
Post by: Rinna James
