Atkins Diet Example

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Atkins e Dieta

The Atkins diet is a nutritional system designed (by the specialist of the same name) for the treatment of type 2 diabetes mellitus and for weight loss.
The method has four steps:

• Induction
• Continuation of weight loss
• Pre-maintenance
• Maintenance.

In addition, it allows you to diversify your goals and / or decide whether to lose weight more or less quickly.

Based on the nutritional principles of the Mediterranean diet and your country's traditional academic guidelines, the Atkins diet is not a healthy system. In fact, especially in the first two phases, there is a serious probability that the typical side effects of high-protein and ketogenic diets may arise.
Below we will present an example of the Atkins diet, trying to faithfully respect all the principles that characterize the method.

Example

Induction phase

The initial induction phase is the most challenging. It lasts at least two weeks and, in theory, should produce significant weight loss by "educating" the body to derive energy from fat, rather than glucose (carbohydrates).

The most important tips of the method are:

• Eat 3 large meals or 4-5 smaller ones
• Also consume eggs daily, especially at breakfast
• Consume 115-175g of fish or meat at each main meal (never more than 225g); do not take more than 110g for bivalve molluscs (eg oysters).
• Do not exceed 20g of total carbohydrates, of which at least 12-15g must come from vegetables (about 6 portions of raw leafy vegetables and 2 portions of cooked vegetables)
• Don't skimp on fats
• Regarding foods rich in lipids, it is possible to reach a maximum daily quota of: 115g of cheese, 10 black olives, 10 green olives, half a Hass avocado, 30g of sour cream, 2-3 tablespoons of cream (respecting the 20g of carbohydrates totals)
• The most suitable condiments are: extra virgin olive oil, sunflower seeds, turnip seeds, walnut oil, butter and mayonnaise; 3 tablespoons of lime or lemon juice are also allowed
• Use certain sweeteners (xylitol, saccharin, stevia), but no more than 3 sachets per day
• If necessary, use desserts designed for the Atkins diet (bars)
• Drink at least 8 250ml glasses of water per day
• Perform a dietary supplement with vitamins, minerals and omega 3 (under medical consultation)
• Learn to distinguish satiety from gastric fullness
• AVOID cereals, legumes, cottage cheese and cottage cheese, dried fruit, berries and fresh fruit
• Learn about foods, studying their carbohydrates content and finding the "hidden" ones.

There is a precise list of allowed foods; among those of animal origin we find:

EXAMPLE 1

As can be seen from the table above, excluding what food supplements could provide, the Atkins diet example is deficient in various nutrients; among them: fiber, potassium, zinc, thiamine, folate and vitamin D. Cholesterol is excessive.

EXAMPLE 2

EXAMPLE 3

EXAMPLE 4

EXAMPLE 5

EXAMPLE 6

EXAMPLE 7

Continuation phase of weight loss

The same rules apply as in the first phase, with the following differences:

• Increase of allowed foods
• Progressive increase in carbohydrates; 5g more per week (the first week will be 25g in total)
• Admission of cottage cheese and cottage cheese
• Admission of dried fruit and berries
• Admission of some fresh fruits.

Without repeating the previous menu, below we will mention some foods to be included that contain carbohydrates, with portions including nutritional details.

Pre-maintenance phase

This phase is to be faced when there are 4-5kg of the desired weight missing. It lasts about 9 weeks and has the main function of highlighting the "subjective tolerance" to carbohydrates.

Overall it is characterized by 5 objectives:

• Slowly lose the last 4,5kg (half a kg per week)
• Increase the daily amount of carbohydrates, in weekly steps, by 10g at a time; if phase 2 ended with 45g total, the first week of phase 3 will have about 55g of carbohydrates per day
• Try other foods, such as in the second phase, with new foods
• Learn how to keep your weight stable and find out the daily carbohydrate limit that tends to increase it.

Once again, without repeating the menu, below we will mention the new foods to be included.

Maintenance Phase

It consists of continuing to eat in the same way as in phase 3, managing a maximum weight swing of about 2,2kg.

At this stage, the Atkins diet recommends that you:

• start practicing sports,
• consume only "good fats" (cold-pressed vegetables and butter)
• try all the foods abolished so far (obviously, based on individual sensitivity and needs).