Atkinson’s diet was developed by an American doctor, Robert C. Atkins. Atkinson’s diet consists in providing the body with a large amount of protein and fats while minimizing simple and complex sugars. According to the Atkins scientist, the result of the gain is the mixing of ingredients from protein, fats and carbohydrates together. Atkinson says fat is not the only reason for fat gain.
Atkinson’s diet consists of 4 phases and each of them lasts for 2 weeks.
And the Atkinson diet phase
The first phase is the implementation of the diet and is the most rigorous. It involves the consumption of 20g of carbohydrates per day.
In this phase you can eat blue cheese, all fats, fish, poultry, seafood, meat. NIn this phase you can not eat bread, fruit, caffeine, lean cheese, vegetables containing starches as well as sugar, honey and jam. NAfter the lapse of 2 weeks next phase.
Check also: Warning!!! Diet traps
II phase of Atkinson’s diet
The second phase is a fundamental, firm diet. It involves the intake of 30-50g of carbohydrates per day. NWe then have more nuts, vegetables, fruits such as berries, strawberries, raspberries. We still eat a lot of protein and fats. After two weeks, the next two phases.
III and IV phase of Atkinson’s diet
Phase III and IV is a lifetime diet. It involves the intake of about 90g of carbohydrates per day, so as not to gain weight. It is absolutely forbidden to combine carbohydrates with meat, fish and eggs. During this whole diet, we should eat three main dishes daily – for example, every 4 hours and about 1-2 snacks such as salad or cold cuts. You should drink a very large amount of mineral water all the time, because it helps to cleanse the body.
Read also: Low-Carb Diets
Atkinson’s diet is not recommended for people suffering from hypertension, high cholesterol, atherosclerosis.
In order for Atkinson’s diet to have any meaning, you have to give up a lot of things like nicotine, coffee and especially the fruits that gave us vitamins. It is recommended to introduce into the diet a vitamin supplement in tablets, which will introduce into the body beta-carotene, coenzyme Q-10, L-carnitine, potassium, iron, vitamin C.
Products prohibited in the Atkinson diet, white flour, rice, milk, all products containing sugar and sugar, concentrates, eg in the form of juices, any food that is highly processed.
Vegetables that we can consume include sugar peas, zucchini, cabbage, onion, pumpkin, leek, onion, pumpkin, tomatoes, green beans, beetroot, turnip, kale, lettuce, spinach, parsley, asparagus, leek, cabbage, kohlrabi. Vegetables are best steamed and cooked as short as possible.
You can read also: What is healthy lifestyle?
The first day of Atkinson’s diet
Breakfast – 2 eggs on a large slice of bacon or lean smoked bacon, tomato with chives or spring onions, coffee or tea without sugar (allowed sweetener) or a glass of mineral water nRiskekska – ridge cheese, small apple nObiad – grilled turkey fillet, mix green salads with olive oil and a bit of balsamic vinegar, green beans nRiskeka – smoked salmon, red pepper nColacja – a portion of fried cod, salad with pickled cabbage with grated carrot and caraway, tea
Day two of Atkinson’s diet
Breakfast – pan-fried mushrooms with ham, multi-fruit juice, coffee or tea nReck – mozzarella with tomato and basil nObiad – beef sirloin steak, mixed vegetables baked in a sleeve, a few nuts nKrejska – broccoli and cauliflower with a cheese-based dip Keywords nColation – smoked mackerel, green cucumber salad, iceberg lettuce and radishes
Day three of Atkinson’s diet
Breakfast – omelette of two eggs with pieces of grilled chicken, tomato, coffee or tea nRrzekąska – Italian type cheese, for example capriese, kiwi nObiad – baked halibut in foil, Chinese cabbage salad and red pepper nPrzekąska – natural yogurt, a few nuts nColation – a portion of roasted chicken with rosemary, broccoli in garlic sauce
Day four of Atkinson’s diet
Breakfast – cottage cheese with radish, two slices of turkey sirloin steak, half tomato, coffee or tea nBrowish – lettuce with yoghurt and herb sauce nObiad – a portion of turkey roast meat baked in a sleeve, boiled green beans sprinkled with a bit of olive oil nPrzekąska – oscypek, a few nuts nColacja – smoked salmon, fresh cucumber salad with dill, half grapefruit
The fifth day of Atkinson’s diet
Breakfast – Viennese eggs, tomato salad with the addition of mini mozzarella, coffee or tea nPrzekąska – a piece of cheese, celery nObiad – caesar salad with tuna and nuts, tomato juice nPrzekąska – bunch of radishes with sour cream and chives nKolacja – stewed chicken with vegetables, green lettuce
Day six of Atkinson’s diet
Breakfast – deli sausages with mustard with a small addition of mayonnaise, tomato cubes sprinkled with oregano on a leaf of green lettuce, coffee or tea nRiskekska – natural yoghurt, orange nObiad – any fish with vegetables roasted in the oven, cucumber salad nKriska – apple nKolacja – Mixed vegetable salad with roasted chicken breast, a few nuts
Day seven of Atkinson’s diet
Breakfast – scrambled eggs with roasted chicken breast, multi-fruit juice, coffee or tea nRrzekąska – cream cheese with tomatoes and olives nObiad – medium-fried beef steak with onion, broccoli on a half-firmly with yoghurt – mayonnaise dip nKriska – apple nColation – pollock from the oven, sauerkraut salad with a carrot and caraway
Atkinson’s diet also has many disadvantages.
Plus Atkinson’s diet contains magnesium-rich products that are essential for the proper functioning of the heart.