Diet Atkins is a low carb diet, usually recommended for weight loss where the claim proponents of this diet that you can lose weight while eating the maximum amount of protein and healthy fats as long as you avoid foods rich in carbohydrates. In the past 12 years or so have shown more than 20 studies that the diets of low carbohydrates and without the need to calculate the calories effective for weight loss and can lead to health improvements different.
Been promoted for Atkins Diet originally by physician Dr. Robert C. Atkins, who wrote a book about this diet in 1972. Since then the system has become the Atkins diet common all over the world with a book more books this was a diet originally considered unhealthy and demonic by the health authorities prevailing is due mostly to the high proportion of saturated fat in this system, however studies show that saturated fat is not harmful.
The benefits of diet talk
Over the decades been studied this diet strictly and prove that it leads to weight loss greater and greater improvements in blood sugar andcholesterol good “HDL cholesterol”, triglycerides and other markers of health compared to low-fat diets .
Despite the high fat content in this system but it does not raise the level of harmful cholesterol in the medium is considered the main reason behind the effectiveness of diets low carb for weight loss is to decrease carbohydrates and increase protein intake leads to decreased appetite which makes you eat less calories without having to think about it .
Stages of the diet talk
Is divided Atkins diet into 4 different stages:
The first phase (induction): in this phase you should eat less than 20 grams of carbohydrates a day for two weeks and deals with foods rich in fats and proteins and vegetables that are low in carbohydrates like green leafy vegetables and here starts your weight loss.
The second phase (balancing): slowly add more nuts, vegetables, low carbohydrate and small amounts of fruit to your diet.
Phase 3 (fine-tuning): when you’re close to your goal weight add more carbohydrates to your diet to slow down weight loss.
Phase 4 (maintenance): here you can eat the largest possible number of the healthy carbs that can be achieved by your body without weight regain.
However, these stages is a bit complicated and may not be necessary but you should be able to lose weight and remove it as long as you adhere to the plan meals your health.
Some people choose to skip the induction phase altogether and include plenty of vegetables and fruits since the beginning where can be this approach is very effective also, but others prefer to stay in the induction phase indefinitely.
Foods that should be avoided in Dayton talk
- Sugar: soft drinks, fruit juices, cakes, candy, ice cream, etc.
- Grains: wheat, spelling, rye, barley, rice.
- Vegetable oils: soybean oil, corn oil and cottonseed oil and canola oil and some other oils.
- Trans fats: commonly found in processed foods with the word “hydrogenated” in the ingredients list.
- Foods “diet” and “low-fat”: usually high in sugar.
- Vegetables high in carbohydrates: carrots, turnips, etc.
- Fruit high carbohydrates: bananas, apples, oranges, pears and grapes.
- Starches: potato, sweet potato.
- Legumes: lentils, beans, chickpeas, etc.
Foods that can be eaten in Dayton talk
You have to build your diet these healthy foods
- Meat: chicken, red meat.
- Fatty fish and seafood: salmon, trout, sardines, etc.
- Eggs: eggs are most healthy is omega-3 enriched or established.
- Vegetables low carbs: kale, spinach, broccoli, asparagus, etc.
- Full-fat dairy products: butter, cheese, cream, yoghurt full fat.
- Nuts and seeds: almonds, macadamia, walnuts, sunflower seeds, etc.
- Healthy fats: extra virgin olive oil coconut oil avocado and avocado oil.
As long as you build your meals around a protein source greasy with vegetables or nuts and some healthy fats, you’ll lose weight. Simply.
The following are some of the beverages acceptable in the Atkins diet.
- Money: as always, water should be your drink of choice.
- Coffee: many studies show that coffee is rich in anti-oxidants and extremely healthy.
- Green tea: a healthy drink too.
- Alcohol is also good in small quantities but stick to the wine side without added sugar and avoid drinks high in carbohydrates, such as beer.
6 foods luxury friend for diet talk
1. Butter (and dairy products other high-fat)
Was butter, essential food items were then distort it to being rich in saturated fats and people started eating margarine instead of that, however, butter has returned as a health food especially among low carbohydrates.
You only need to think about choosing butter high quality feed grasses which are higher in healthy nutrients of concern like vitamin K2, but also keep in mind that butter should be eaten with a meal, not as a meal.
Analysis of calories for the butter: 99% fat, 1% protein.
As to foods, dairy and other high fat such as cheese and heavy cream is also ideal in the system of Atkins diet low carb.
Wrong to assume that the campaigns low-carb related to meat and fat only, because along with all the vegetables there are plenty of other vegetarian foods that can be eaten in this diet.
One of the great examples is nuts including almonds, coconut, macadamia, walnuts, and various other types where the nuts are considered a nutritious and incredibly loaded with healthy fats and important nutrient such as vitamin E and magnesium.
Many studies show that people who eat nuts are less susceptible to different diseases including heart disease, Type 2 diabetes can also eat butter and nuts as long as they are made from only nuts and salt and are filled with vegetable oils processed or sugar but the only problem with nut butter (and sometimes nuts are the same) is that they are energy-dense and delicious so that it can be easy to eat excessive amounts of them.
Analysis the calories of the situation: 74% fat, 13% protein, 13% carbohydrates means ounce (28 grams) contains only 5 grams of carbohydrates.
3. Dark chocolate
Dark chocolate is a great food because they are full of nutrients, fiber and powerful antioxidants in fact has antioxidant activity higher than blueberries as studies show that chocolates lead to a wonderful benefits for heart health and can lower blood pressure, raise the level of good cholesterol “HDL”, the protection of LDL “bad” from oxidation and reduce insulin resistance.
So that one study showed that people who eat dark chocolate more than five times per week have a lower risk by 57% of the disease often containing chocolate for some sugar but if you choose one that contains a high percentage of cocoa (70-85%) and you’ll see the amount minimal will be the most calories from fat.
Analysis of the calories in the chocolate dark: 64% fat, 5% Protein, 31% carbohydrates means may contain one piece (28 grams) contains about 10 carbs net.
4. Pork rinds
Pork Rinds, which is basically fried pork. You think these peels are rich in protein but its nature is different from the protein in muscle meat and argued some protection experts that eating a lot of meat muscles can make people suffer from a lack of acid glycine.
Where there are these amino acids in large quantities in other parts of the animal including meat, organs, wounds, gelatin, such as tendons and skin. Is considered pork rinds are very high in glycine, however, does not seem that there is a lot of evidence that supports this theory. Pork rinds, also high in oleic acid, a mono unsaturated, which is the same fatty acids that are found in abundance in olive oil.
Analysis calories peel of ham: 52% fat, 48% protein, without carbohydrate.
Avocado diet healthy vegetarian very low carb it is considered a fruit, technically it is very high in certain nutrients, especially fiber and potassium.
Consists of more than 60% of the fat is mono-unsaturated with small amounts of saturated and unsaturated fatty acids. It seems that avocado is also beneficial in the metabolism and heart health, which is not surprising due to its food wonderful.
One study found conducted on people who suffer from high cholesterol and that after the diet rich avocado for a week to lower LDL cholesterol and triglycerides by 22%, while raising HDL “good” by 11%.
Analysis of the calorie load: 77% fat, 4% protein, 19% carbohydrates. But most of the carbohydrate in avocados is fiber.
When can re-add carbohydrates LDS I talk to?
Although from what I heard, the system of the Atkins diet is quite flexible so that it is only during the induction phase for two weeks you need to reduce your intake of interests of carbohydrates and after the end of this stage you can add healthy carbs slowly, such as vegetables, high carbohydrates, fruits, berries, potatoes, legumes, cereals such as oats and rice, however it is likely that you will need to stay low carb moderate life even if you reach your goals in weight loss and if you start eating the same foods once again, the old in the same quantities that they were before you will get your weight, and that applies to any diet for weight loss.
Vegans and Dale were talking about?
It is possible to do Atkins diet, and you’re a vegan, where you can use foods that contain soy protein and eat a lot of nuts and seeds is olive oil and coconut fat sources vegetarian can also be for vegetarians to eat eggs, cheese, butter, heavy cream and other high-fat dairy products.
List of Atkins for one week
It’s suitable for induction, but you should add more vegetables high carbohydrates and some fruit with a move to the other stages.
Breakfast: egg and vegetable stir fried with coconut oil.
Lunch: chicken salad with olive oil and a handful of nuts.
Dinner: steak and vegetables.
Breakfast: beef lamb and eggs.
Lunch: chicken and vegetables.
Dinner: burger cheeseburger with vegetables and butter.
Breakfast: omelet with vegetables fried in butter.
Lunch: shrimp salad with some olive oil.
Dinner: minced meat with vegetables.
Breakfast: eggs and vegetables fried with coconut oil.
Lunch: chicken + vegetables.
Dinner: salmon with butter and vegetables.
Breakfast: veal and eggs.
Lunch: chicken salad with olive oil and a handful of nuts.
Dinner: meatballs with vegetables.
Breakfast: omelet with vegetables assorted deep fried buttered.
Lunch: leftover meat remaining from the previous night.
Dinner: steak, lamb with vegetables.
Breakfast: meat are and.
Lunch: chicken, vegetables +olive oil.
Dinner: chicken wings grilled with sauce and vegetables.
Note: be sure to include a variety of different vegetables in your diet.