All diets

Atkins diet

Necessary preparations before a diet:
1. Stop taking medicine.
2. Try to have the general medical examination, especially pay attention to the level of cholesterol, glucose and insulin in blood.

The diet is recommended to be carried out only at good condition of health. The diet is strictly contraindicated to diabetics.

Main objectives of a diet:
1. To switch metabolism of your body from burning of karbogidrat as most "convenient" fuel, on combustion of fats.
2. Stabilization and maintenance at the constant level of sugar in blood with the purpose to avoid symptoms of a hypoglycemia, such as carbohydrate dependence, constant feeling of hunger, drowsiness during the day, etc.
3. Disposal of addiction to sweet and other food dependences.

Atkins's diet consists of two parts – reducing and supporting. A problem of the first part - change of metabolic processes and achievement of physical and psychological accustoming to new style of food. The second part is intended for gradual achievement of desirable weight and its maintenance during the subsequent life without restrictions in the caloric content and value of food.

The first phase lasts two weeks, the second, according to the author, - all subsequent life. If further rules of the supporting diet are repeatedly and roughly violated, and weight gets a tendency to increase, it is necessary to repeat the first phase, and then to return to the second.

Rules of the Reducing diet (phase 1):
1. Daily consumption of carbohydrates (karbogidrat) should not exceed 20 g a day. For the vast majority of people ketoz, i.e. process of splitting of the available fats, begins at this level.

2. It is not necessary to observe restrictions in calories and amount of food, but it is necessary to eat, only when you are hungry and to stop meal when were sated, but not to gorge on to painful feelings in a stomach. At insignificant hunger it is recommended to eat the small snack permitted within a diet.

3. Nevertheless, there are certain strict restrictions. If food is not included in a diet, it is recommended to avoid its use even in the form of tests as also the insignificant quantity of products rich with carbohydrates nullifies the effectiveness of efforts.

4. The diet consists mainly of proteins, fats (mayonnaise, olive oil, butter, etc. in a diet are not limited) and their combinations. The products containing combinations of proteins and carbohydrates or fats to carbohydrates have to be STRICTLY EXCLUDED within all 14 days of a diet.

Consumption of the following products is not limited.

All types of meat: pork, beef, mutton, bacon, ham, dry sausages, etc. (in meat products it is always necessary to look at data on packing to avoid products with uglevodosoderzhashchy fillers).
All species of fish: tuna, salmon, sardines, mackerel, herring, etc.
All species of a bird: hens, geese, ducks, game, etc.
Seafood - contains very insignificant amount of carbohydrates, it is desirable to look on packing.
The eggs made in the various ways without carbohydrate additives.
Cheeses - all types of cheeses anyway contain carbohydrates therefore it is always necessary to read data on packing.
Vegetables for salads: salad sheet, garden radish, chicory, Chinese cabbage, parsley, cucumber, fennel, paprika, celery.
Young sprouts of germinated seeds - in small amounts.
Mushrooms. Olives. Radish. Herbs for salads and cooking: fennel, thyme, pepper, Tarhun, basil, ginger, rosemary, oregano, Cayenne pepper, garlic.
For seasoning of salads it is desirable to use any vegetable oil plus lemon juice, vinegar and spices. It is possible to add grated cheeses, eggs, fried cubes of bacon.

The list of vegetables which can be consumed in limited quantity.

Cabbage of all other types. Asparagus. Eggplant. Spinach. Zucchini. Boiled green peas or tinned. Avocado. Tomatoes. Onions. Sprouts of a bamboo. Artichokes, etc.
In insignificant quantities it is possible to use sour cream for seasoning of salad, but surely including in the general day amount of carbohydrates.

Drinks.

Water. Mineral water. Herbal teas without sugar. Drinks with sweeteners with 0 content of carbohydrates (attentively consider the label!). Alcoholic beverages it is necessary to avoid during a reducing diet, further it is possible to use taking into account the content of carbohydrates.

All natural vegetable oils are resolved. In terms of influence on metabolism, it is more preferable the following types: olive, nut, soy, to seza, sunflower (best of all crude a cold extraction). From animal fats cod-liver oil and natural butter are more preferable. Artificial fats, such as margarine, are strictly forbidden. It is necessary to avoid also dietary fat-free products as they contain artificially produced oils and the increased content of carbohydrates.

From artificial substitutes of sugar saccharin, a tsukraloza, tsiklamat, etc. are resolved. The sweeteners terminating on – Oz (as sucrose, fructose, a maltose, etc.) are forbidden.

It is obligatory to take into consideration:
1. the 14-day diet completely excludes fruit, bread, grain, starched vegetables, sweets.

2. Always check labels even on the resolved products for availability of uglevodosoderzhashchy fillers.

3. Use imagination and culinary skills that from the resolved products which are quite various to prepare nourishing and tasty dishes. At a lunch at restaurant or on a visit choose the dishes corresponding to instructions of a diet.

It is recommended to accept the following dietary supplements during a diet:
1. Good multivitamin C minerals and minerals.
2. Chrome (hromium pikolonat).
3. A L-carnitine (it is especially effective for physically active people).

It is useful, but it is not obligatory, to get strips for testing of ketone in urine for determination of efficiency of process of splitting of fats. But at strict observance of norm of 20 g a day in it there is no need.

After the termination of a 2-hnedelny reducing diet there have to be necessary changes in blood and metabolic processes. The main objective after that - method of test to find individually suitable level of consumption of carbohydrates which answers your purpose.

So, if desirable weight is already reached, then it is necessary to stop on such level of consumption of carbohydrates which will not nullify all efforts. For this purpose it is necessary to enter gradually the most useful types of carbohydrates into a diet and to be weighed periodically to track dynamics of change of weight. If further weight reduction is desirable, the level of consumption of carbohydrates has to be minimum before achievement of the necessary result.

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