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Atkins diet: menu for 14 days in the table, recipes and reviews

Quickly lose weight and never recover again – this dream of losing weight is brought to life by a technique developed by the American cardiologist Robert Atkins. This power scheme allows you to throw 4 kg in two weeks, and then continue to lose weight already without hard restrictions. The famous doctor first experienced a method for himself, and only after popularized it.

How it works, and the Atkins diet menu table for 14 days.

The Atkins method is over 50 years old. Back in the 60s, the first scientific article appeared describing the new revolutionary diet of Dr. Atkins. The author himself is no longer alive, but his method of correcting weight has not yet lost relevance.

Moreover, according to doctors, this diet is considered to be the most balanced among similar low-carb food programs.

The author of the method himself said that his method is effective, since it does not force those who lose weight to live from hand to mouth. And the truth is, according to reviews, the diet for weight correction is provided quite satisfying.

And there are recipes for lazy people and for those who like to tinker in the kitchen. So, you can simply boil fish or chicken.

And if you want something like that, stuff the eggs with tuna and tomatoes with greens. Plus the fact that the menu is growing thin by weight at its discretion.

Yes, the weight does not melt in three days. Slimming can last for months.

But the diet promises to fix the result and minimal health risks.

Robert Atkins insisted: in addition to losing weight, his diet improves the condition of the body as a whole. Toxins are eliminated, the sugar level is normalized and the risk of diabetes is reduced. In addition, coming to a new way of eating, a person can get rid of depression.

Migraines and fatigue pass, muscle and joint pain disappear.

What you need to go on the Atkins diet? Buy bathroom and floor scales.

The first device is important to control the “plumb.” And the second will help to accurately weigh portions, and calculate the amount of carbohydrates.

To determine this figure, you will need to focus on the data that contains the complete table of the Atkins diet.

What is she like? This is the most common nutritional table of products.

Very often it is traced on kitchen chopping boards. Yes, and on the packaging of products always indicate the chemical composition.

Your task will be planning a menu for the week, choose those names that contain a minimum of carbohydrates.

Weight loss with the Atkins diet is designed for four stages. The most stringent of them – the first. The other three help to find the individual daily carbohydrate intake, to achieve the ideal weight and keep it for life.

A detailed description of the stages of the diet – on.

  1. Stimulating stage. Lasts 14 days. The maximum allowable daily amount of carbohydrates is 20 g. According to the Atkins diet, the menu for each day is planned with these limitations in mind. It is now changing the metabolism of losing weight. Starts the process of ketosis: experiencing a shortage of carbohydrates, the body is rebuilt to search for energy in its own fat reserves. In the process of splitting deposits, ketones are produced, which replace the body with glucose. Thus, blood sugar decreases, appetite is dulled, craving for desserts disappears. What is the average “plummet” during this period? It all depends on the source data. Women who are prevented by 10–20 extra pounds can get a result from minus 2 to minus 4 kg.
  2. Search stage. It may take several weeks, and may even last for years. It all depends on the goal that you set yourself losing weight. The main task of this stage: to calculate their own, individual, safe rate of carbohydrates. For this, losing weight gradually, literally 7-10 g per week, will increase the amount of carbohydrate foods in the diet. And then – compare the carbohydrate menu and its own weight. If the arrows of the scales show a set, you need to reduce carbohydrates. If the weight is “worth it” and it suits you, leave everything as it is. In the case of continued weight loss focus on the indicator, which allows you to record a systematic plummet. It varies from 20 and up to 150 g.
  3. Holding stage. It comes when you are completely satisfied with yourself, and now the main task is not to get better again. In this case, you fix the individual rate of carbohydrates and constantly stick to it.
  4. The controlling stage. He comes to achieve the ideal weight and becomes a way of life. Losing weight should constantly monitor the amount of carbohydrates in your diet. It is unacceptable to eat more than was calculated in the third stage. Moreover, carbohydrates are best obtained from those products that are recommended in the framework of the methodology. On sweets and other “bad” products, many losing weight will have to forget forever. It is also important to ensure that the weight does not go away from a healthy figure of more than 3 kg.

The stimulating phase of the diet provides for compliance with certain rules. They can not be neglected, because the basis for a new food culture is now being laid.

  1. A strict list of products. During the stimulating phase there are only those products that are recommended and allowed in small quantities.
  2. Carbohydrate limit. A day with food in the body can do no more than 20 grams of carbohydrates. Moreover, this number is calculated in the products from the lists of allowed and valid. Therefore, the menu will have to make portions.
  3. Power scheme The number of meals is left to the discretion of losing weight. There are three, five, and six times a day. But still, if there is such an opportunity, eat better often. It is important to speed up the metabolism. Also make sure that the breaks in the diet were no more than six hours, and dinner – three hours before bedtime.
  4. Drink and salt. In the day you need to drink six to eight glasses of pure water without gas. With a lack of fluid metabolism slows down. Also, water accelerates the excretion of excessive amounts of ketone bodies. As for salt, it also affects the water balance in the body and inhibits metabolism. Therefore now it is better to refuse this spice absolutely, and further on to minimize the amount as much as possible.
  5. Knowing of limits . Protein products allow the diet to eat without quantitative and high-calorie restrictions. But a sense of proportion should still be. It is impossible to overeat.

At the heart of the menu is losing weight, high protein food. It will also complement some vegetables, seeds, mushrooms and dairy products.

The table with the list of allowed foods is given below.

Table – Foods That Can Be Cooked on Robert Atkins Diet

RecommendedAcceptable, but in modest quantity
ProductQty
carbohydrate in 100 g
ProductQty
carbohydrate in 100 g
Pork0 gLow fat cottage cheese1.8 g
Beef0 gHard CheesesFrom 0 to 0.8 g
Rabbit0 gButter1.3 g
Hen0 gSour cream 20%0.7 g
Turkey0 gGreen peas9.4 g
Any freshwater fish0 gGreen beans4.2 g
Any sea fish0 gBeans63 g
Squids0 gLettuce2.9 g
Shrimp0 gTomatoes2.6 g
Chicken egg0.7 gCucumbers2 g
Olive oil0 gBroccoli4 g
Sunflower oil0 gWhite cabbage3.2 g
Cauliflower3 g
Chinese cabbage1.1 g
Eggplant2.3 g
Zucchini2.2 g
Green olives6.3 g
Walnuts7 g
Pumpkin seeds4.7 g
Champignon0.1 g

The list of prohibited foods includes items rich in starch and light carbohydrates. In the first phase of the diet in the diet of those should not be categorically.

Gradually, in small portions, it will be possible to test them in the menu only in the second phase.

  • Sweets . All desserts and sugar itself are banned. For comparison, in refined 99.9 g of carbohydrates. 100 g of marshmallow contains 78.3 g of these substances. And in nuts with condensed milk – 55, 4 g.
  • Bread and flour. And also any pastries, muffins, pasta, and even breading. Prohibited and sauces, which are usually present in the composition of the flour. Even in the “light” black bread contains 42, 5 grams of carbohydrates. In the usual bread made from wheat flour – 45. And in the popular Mary biscuit – 70.9 g. In the highest-grade macaroni – 75 g.
  • Cereals, cereals, grain. Muesli, cereals and cereals are excluded from the menu. 100 g of boiled buckwheat contains almost 20 g of carbohydrates. In oatmeal – 15 g. Cornflakes with milk – 83, 6 g.
  • Starchy vegetables. Bright representatives – beets, carrots and potatoes.
  • Sweet fruits and berries. It is recommended that fruits be completely abandoned during the first phase of the Atkins diet. And in the future to avoid products such as grapes, pineapples, bananas, strawberries and citrus fruits.
  • Alcohol Here, even the matter is not the amount of carbohydrates. Alcohol during the diet will only increase the load on the kidneys and liver. And these organs already have to work hard, coping with an atypically large amount of protein. In addition, alcoholic beverages aggravate the appetite, which is absolutely useless to a slimming person.

To determine the carbohydrate content in dishes, use this method. Look at the amount of carbohydrates contained in 100 g of your chosen product.

This is indicated on the packaging or in any of the tables of nutritional value of dishes. Next, divide the amount of carbohydrates by 100.

Then multiply the resulting figure by the actual weight of your product.

For example, if 100 g of eggplants contain 2.3 g of carbohydrates. So in a dish of 180 g of blue ones their content will be 4.14 g. To simplify these calculations, special online calculators are now working on the Internet.

Table – An example of the preparation of the daily diet on the Atkins diet.

MealDishProductsCarbohydrates in 100 gCarbohydrates
by weight of the dish, g
BreakfastFried eggs with cheese and baconEggs1420.70.9
Cheese5000
Bacon5000
DinnerBaked chicken breast with tomatoes and cheese. “Green saladChicken breast20000
A tomato1002.62.6
Cheese5000
White cabbage1503.24.8
Cucumber7021.4
Sunflower oilten00
DinnerBeef stew with eggplants.
Cottage cheese and chicken casserole.
Beef20000
Eggplant1802.3 g4.14
Sunflower oil2000
Onionthirty92.7
Cottage cheese1001.81.8
Egg710.70.5
Minced chicken10000
ReinforcementCheese With WalnutsCheesethirty00
Walnuts1571.05
Total carbohydrates in the daily diet19.89

Sample two weeks menu for the first phase of the Atkins diet

Nutrition according to Atkins involves the need to break the daily rate of carbohydrates into parts. The smaller of these parts, the better.

In addition, carbohydrates can not be consumed in its pure form, otherwise the body will assimilate them instantly. Always combine them with proteins and fats.

So, it is important to fill vegetables with butter or sour cream. They go well with meat and fish dishes.

Below is an example of a menu for 14 days of the Atkins diet.

MealDishProductsCarbohydrates
by weight of the dish, g
BreakfastFried eggs with boiled chickenEggs1420.9
Chicken fillet1000
ReinforcementFresh Vegetable Salad with Sour CreamCucumbers1002
Tomatoes501,3
Lettuce501.45
Sour cream 20%500.35
DinnerEar without potatoes. Squid Stuffed with Mushrooms and EggA fish1000
Onion504.5
Dillten0.41
Squids2000
Mushrooms1000.1
Egg710.5
DinnerBeef stew with eggplants.
Cottage cheese. Fresh Vegetable Salad with Sour Cream
Beef2000
Eggplant1002.3
Cottage cheese1001.8
Cucumbers1002
Tomatoes501,3
Sour cream 20%500.35
Total carbohydrates in the daily diet19.26

MealDishProductsCarbohydrates
by weight of the dish, g
BreakfastFried eggs with bacon and cheeseEggs1420.9
Bacon1000
Cheese500
ReinforcementCottage cheese with sour cream and walnutsCottage cheese1001.8
Sour cream 20%500.35
Walnuts151.05
DinnerBoiled fish. Zucchini stewed with tomatoes and onions in sour creamA fish2000
Onion504.5
Tomatoes501,3
Sour cream 20%500.35
Zucchini2004.4
Vegetable oil200
DinnerFried fish. Vegetable Salad with Sour CreamA fish2000
Vegetable oil200
White cabbage1003.2
Cucumbers1002
Sour cream 20%500.35
Total carbohydrates in the daily diet20.2

MealDishProductsCarbohydrates
by weight of the dish, g
BreakfastChicken steak. Two eggs stuffed with mushrooms and cheeseEggs1420.9
Hen1500
Cheese500
Mushrooms1000.1
Vegetable oilthirty0
ReinforcementFresh Vegetable Salad with Sour CreamTomatoes501,3
Lettuce501.45
Sour cream 20%500.35
DinnerBaked fish. Eggplant stewed with onions in sour creamA fish2000
Onion201.8
Sour cream 20%500.35
Eggplant2004.6
Vegetable oil200
DinnerBoiled squids with sour cream and tomatoes. Vegetable saladSquids2000
Tomatoes501,3
White cabbage1003.2
Cucumbers1002
Onion201.8
Sour cream 20%500.35
Vegetable oil150
Total carbohydrates in the daily diet19.5

MealDishProductsCarbohydrates
by weight of the dish, g
BreakfastFried eggs with two boiled chicken.
Fresh Vegetable Salad with Sour Cream
Eggs1420.9
Chicken fillet1000
Tomatoes501,3
Lettuce501.45
Sour cream 20%500.35
ReinforcementCurd Chicken CasseroleCottage cheese1001.8
Egg710.5
Minced chicken1000
DinnerChicken soup without potatoes. Cabbage stewed with mushrooms and tomatoes.
Cottage cheese
Hen1000
Onion201.8
Dillten0.41
White cabbage1003.2
Mushrooms1000.1
Tomatoes501,3
Vegetable oil200
Cottage cheese1001.8
DinnerFish baked with cheese and tomato. Vegetable saladA fish2000
Tomatoes501,3
White cabbage1003.2
Cucumbers1002
Onion201.8
Cheesethirty0
Vegetable oil200
Total carbohydrates in the daily diet17.31

MealDishProductsCarbohydrates
by weight of the dish, g
BreakfastScrambled eggs from three eggs with bacon.
Fresh Vegetable Salad with Sour Cream
Eggs2131.5
Bacon500
Tomatoes501,3
Lettuce501.45
Cucumbers50one
Sour cream 20%500.35
ReinforcementCottage cheese with sour cream and walnutsCottage cheese1001.8
Sour cream 20%500.35
Walnuts151.05
DinnerBorscht without starchy vegetables. Fish SteakBeef1000
Onion201.8
Dillten0.41
White cabbage1003.2
Tomatoes501,3
Minced fish1000
Egg710.5
DinnerFish Baked in Foil with Cheese, Tomato, Mushrooms and OnionsA fish2000
Tomatoes501,3
Mushrooms500.05
Onion201.8
Cheese500
Vegetable oilten0
Total carbohydrates in the daily diet19,16

MealDishProductsCarbohydrates
by weight of the dish, g
BreakfastMitz. Cauliflower stewed in sour creamEgg710.5
Minced chicken1500
Cheese500
Mushrooms1000.1
Vegetable oil200
Tomatoes501,3
Cauliflower1003
Sour cream 20%500.35
ReinforcementSquid Salad with Egg and TomatoesSquids1500
Tomatoes501,3
Egg710.5
Vegetable oilten0
DinnerFish steam cutlet. Eggplant stewed with onions in sour creamOnion201.8
Sour cream 20%500.35
Eggplant2004.6
Vegetable oil200
Minced fish1000
Egg710.5
DinnerChicken breast baked in foil with cheese, tomato, mushrooms and onionsChicken breast2000
Tomatoes501,3
Mushrooms500.05
Onion201.8
Cheese500
Vegetable oilten0
Total carbohydrates in the daily diet17.45

MealDishProductsCarbohydrates
by weight of the dish, g
BreakfastPork stewed with eggplants and cabbagePork1500
Vegetable oil200
Eggplant1002.3
White cabbage1003.2
ReinforcementShrimp Salad with Egg, Tomatoes and Sour CreamShrimp1500
Tomatoes501,3
Egg710.5
Sour cream 20%500.35
DinnerChicken soup without potatoes.
Three boiled eggs
Hen1000
Onion201.8
Dillten0.41
Eggs2131.5
DinnerChicken steam cutlet. Vegetable saladMinced chicken2000
Egg710.5
White cabbage1003.2
Cucumbers1002
Onion201.8
Vegetable oil150
Total carbohydrates in the daily diet18.86

MealDishProductsCarbohydrates
by weight of the dish, g
BreakfastFried eggs with two boiled chicken.
Mushrooms in sour cream
Eggs1420.9
Chicken fillet1000
Mushrooms2000.2
Vegetable oilten0
Sour cream 20%500.35
ReinforcementCottage cheese and chicken casserole. A fresh vegetable saladCottage cheese1001.8
Egg710.5
Minced chicken1000
White cabbage1003.2
Cucumbers1002
Vegetable oil150
DinnerChicken soup without potatoes. Cabbage stewed with mushrooms and tomatoesHen1000
Onion201.8
Dillten0.41
White cabbage1003.2
Mushrooms1000.1
Tomatoes501,3
Vegetable oil200
DinnerFish baked with cheese, cabbage and tomatoA fish2000
Tomatoes501,3
White cabbage501.6
Cheesethirty0
Vegetable oil150
Total carbohydrates in the daily diet18.66

MealDishProductsCarbohydrates
by weight of the dish, g
BreakfastMitzi. Cauliflower stewed in sour creamEgg710.5
Minced chicken1500
Cheese500
Mushrooms1000.1
Vegetable oil200
Tomatoes501,3
Cauliflower1003
Sour cream 20%500.35
ReinforcementSalad of squid with egg and tomatoes.
Cottage cheese
Squids1500
Tomatoes501,3
Egg710.5
Vegetable oilten0
Cottage cheese1001.8
DinnerFish steam cutlet. Eggplant stewed with onions in sour creamOnion201.8
Sour cream 20%500.35
Eggplant2004.6
Vegetable oil200
Minced fish1000
Egg710.5
DinnerChicken breast baked in foil with cheese, tomato, mushrooms and onionsChicken breast2000
Tomatoes501,3
Mushrooms500.05
Onion201.8
Cheese500
Vegetable oilten0
Total carbohydrates in the daily diet19.25

MealDishProductsCarbohydrates
by weight of the dish, g
BreakfastFried eggs with boiled chickenEggs1420.9
Chicken fillet1000
ReinforcementFresh Vegetable Salad with Sour CreamCucumbers50one
Tomatoes501,3
Lettuce501.45
Onion201.8
Sour cream 20%500.35
DinnerEar without potatoes. Squid Stuffed with Mushrooms and EggA fish1000
Onion504.5
Dillten0.41
Squids2000
Mushrooms1000.1
Egg710.5
DinnerBeef stew with eggplants.
Cottage cheese. Fresh Vegetable Salad with Sour Cream
Beef2000
Eggplant1002.3
Cottage cheese1001.8
Cucumbers1002
Tomatoes501,3
Sour cream 20%500.35
Total carbohydrates in the daily diet20.06

MealDishProductsCarbohydrates
by weight of the dish, g
BreakfastScrambled eggs from two eggs with bacon.
Fresh Vegetable Salad with Sour Cream
Eggs1420.9
Bacon500
Tomatoes501,3
Lettuce501.45
Cucumbers50one
Sour cream 20%500.35
ReinforcementChicken and mushroom zucchini fingersMinced chicken1000
Mushrooms1000.1
Zucchini2004.4
Vegetable oil200
DinnerBorscht without starchy vegetables. Fish SteakBeef1000
Onion201.8
Dillten0.41
White cabbage1003.2
Tomatoes501,3
Minced fish1000
Egg710.5
DinnerFish Baked in Foil with Cheese, Tomato, Mushrooms and OnionsA fish2000
Tomatoes501,3
Mushrooms500.05
Onion201.8
Cheese500
Vegetable oilten0
Total carbohydrates in the daily diet19.86

MealDishProductsCarbohydrates
by weight of the dish, g
BreakfastFried eggs with bacon and cheeseEggs1420.9
Bacon1000
Cheese500
ReinforcementCottage cheese with sour cream and walnutsCottage cheese1001.8
Sour cream 20%500.35
Walnuts151.05
DinnerBoiled fish. Zucchini stewed with tomatoes and onions in sour creamA fish2000
Onion504.5
Tomatoes501,3
Sour cream 20%500.35
Zucchini2004.4
Vegetable oil200
DinnerFried fish. Vegetable Salad with Sour CreamA fish2000
Vegetable oil200
White cabbage1003.2
Cucumbers1002
Sour cream 20%500.35
Total carbohydrates in the daily diet20.2

MealDishProductsCarbohydrates
by weight of the dish, g
BreakfastChicken steak. Two boiled eggsEggs1420.9
Hen1500
Vegetable oilthirty0
ReinforcementCottage cheese with sour cream and greensCottage cheese2003.6
Dillten0.41
Sour cream 20%500.35
DinnerBaked fish. Eggplant stewed with onions in sour creamA fish2000
Onion201.8
Sour cream 20%500.35
Eggplant2004.6
Vegetable oil200
DinnerBoiled squids with sour cream and tomatoes. Vegetable saladSquids2000
Tomatoes501,3
White cabbage1003.2
Cucumbers1002
Onionten0.9
Sour cream 20%500.35
Vegetable oil150
Total carbohydrates in the daily diet19.76

MealDishProductsCarbohydrates
by weight of the dish, g
BreakfastMitz. Cauliflower stewed in sour creamEgg710.5
Minced chicken1500
Cheese500
Mushrooms1000.1
Vegetable oil200
Tomatoes501,3
Cauliflower1003
Sour cream 20%500.35
ReinforcementSquid Salad with Egg, Curd and TomatoesSquids1500
Tomatoes501,3
Egg710.5
Cottage cheese1001.8
Vegetable oilten0
DinnerChicken soup without potatoes. Cabbage stewed with mushrooms and tomatoesHen1000
Onion201.8
Dillten0.41
White cabbage1003.2
Mushrooms1000.1
Tomatoes501,3
Vegetable oil200
DinnerChicken breast baked in foil with cheese, tomato, mushrooms and onionsChicken breast2000
Tomatoes501,3
Mushrooms500.05
Onion201.8
Cheese500
Vegetable oilten0
Total carbohydrates in the daily diet18.81

Reviews on the Atkins diet are the most controversial. Much depends on the lifestyle of losing weight.

For example, a housewife who looks after two small children is uncomfortable without carbohydrates. Such women often complain of weakness and depression, problems with the stool.

But many find a way out to modify the diet for themselves. For example, added to the diet of cereals and flour.

Within reason, naturally. Yes, the weight goes slower.

But the result is still there.

But for people who have a strong character and regularly play sports, it is easier to endure a diet. However, they also note that at first the constant counting of carbohydrates and the control of the weight of portions are tiring.

Though, the reviews that have lost weight show that you are being drawn in over time. And many dishes are already appreciated “by eye”.

Although the Atkins diet and is considered one of the safest low-carb weight loss programs, help the body in this period is still needed. The author of the method itself recommended drinking vitamin complexes. Especially during the first stage of the diet.

It is important that the supporting preparations include chromium, selenium, vanadium, pantothenic acid. These substances affect the metabolic processes and the intensity of the “plumb line”.

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