The Atkins Diet was devised by Dr. Robert Atkins, a cardiologist statunintense, and disseminated through the revolutionary book "Dr. Atkins' Diet Revolution "of 1972, which created a real rift in the scientific world among enthusiasts and skeptics.
The Atkins diet is a dietary approach defined as "Low Carb" or "Zero Carb", that provides at least in the first phase, the almost total elimination of carbohydrates, which is starchy fruit, believed to be the main cause of overweight and obesity.
According to Atkins, there exists a threshold of Carbohydrates below which the body burns fat and there is a decrease in weight while, above that threshold, the body uses carbohydrates as an energy source causing an accumulation of fat and an increase in weight. Thereby maintaining carbohydrate intake below the threshold defined "critical" the body will use fat as an energy source by decreasing weight.
The Atkins Diet involves 4 phases:
1- PHASE INDUCTION: virtually complete elimination of carbohydrates, since it can take only 20 grams per day mainly through the consumption of salads. The duration of this phase is of 1 or maximum 2 weeks.
2- CONTINUATION OF WEIGHT LOSS: you can add fiber-rich carbohydrates and fats (eg. Dried fruit) and always derived from increasing them 25 grams of vegetables per day during the first week, 30 grams per day during the second and so on until you stop losing weight. At this point, every day are fleeing back 5 grams of carbohydrates per day until you get the right weight loss.
3- PRE-MAINTENANCE: it includes the addition of 10 grams of carboidrati a week, until you locate the correct amount that allows you to maintain a healthy weight. It is reduced at this stage the consumption of red meat and dairy products and fruit reintroducing some legume.
4- MAINTENANCE FINAL (arrangements to be used for life): you can consume carbohydrates in the appropriate amount to maintain a reasonable body weight and can be reintroduced to all foods learning to adjust varieties and quantities likely to keep the weight off and the well-being of person.
The induction phase is surely the most easy to follow but it is also the hardest, and must not be made for more than 2 weeks. Easier because there's nothing to be weighed, one must simply abolish all foods containing carbohydrates or bread, pasta, rice, cereals and starchy foods of all kinds, fruit, milk, yogurt, potatoes, legumes, wine, spirits and all packaged foods that contain starches and sugars. the only granted carbohydrates are vegetables and salads (with the exception of vegetables with high glycemic index, such as carrots) in a quantity of 20 grams per day. And 'the hardest because the organism must enter the state of ketosis, a situation that is established after about 48 hours from the elimination of carbohydrates and in which you may experience dizziness, weakness, etc. presence of acetone as the body eliminates through the breath and urine. When the body enters ketosis, it means he has exhausted all stocks of sugar and starts to burn fat and protein for subsistence.
It 'important at this stage to drink a lot of water, at least 2 liters per day in addition to the per meal.
Advantages and disadvantages of the Atkins Diet
Like all high-protein ketogenic diets and the Atkins Diet promotesslimming very fast and is relatively easy to follow because there is nothing to be weighed. On the other hand, a diet of this type leads to fatigue of the liver and kidneys, organs responsible for the disposal of fats and proteins.
A diet of this kind is therefore contraindicated for those with conditions such as liver failure and / or kidney, as well as for those who have high levels of uric acid and / or blood urea nitrogen in the blood. Also Contraindicated for diabetics, because they need to introduce some controlled portion of carbohydrates, as well as for pregnant women and breast-feeding, children and adolescents.
In opposition to the Mediterranean Diet and the other balanced diets do not teach nutrition education, because it allows for example, a day with a breakfast fried eggs, cheese and meat at lunch and dinner.
The advice is to follow this diet under medical supervision and with strong external fiber supplements, vitamins and minerals (excluding iron, already present in large quantities in meat) and accompanying it in regular physical activity and abundant water intake.
EXAMPLE OF THE FIRST PHASE POWER
BREAKFAST: eggs with ham or biscuits with flour to a lesser proportion of carbohydrates 3% + coffee with sweetener
SNACK: Parmesan or Swiss cheese or ham or salami
LUNCH: red meat or pork + low-glycemic vegetables, oil at will
SNACK: Parmesan or Swiss cheese or ham or salami
DINNER: fish (ideal mackerel or salmon) or eggs + low-glycemic vegetables, oil at will
After the induction phase which may last up to two weeks, increase the dose of vegetables reintroduce the third phase to fruit snacks and small portions of legumes and in the fourth phase all foods with the appropriate amount of carbohydrates found to maintain your ideal weight.
For us it is very important to remember the following:
Any news or advice on diets or diets contained on the site www.dietaonline.it shall be construed for informational purposes only. This information should never replace the personal advice of a dietician or nutritionist. Therefore, any decision taken on the basis of these indications must be understood as a personal and according to their own responsibilities. An indicative food program in fact, can not in any way a substitute for the medical choices, which is always the decision maker and the final charge.