How many times because of the weight that your body is tired of not do anything? Or weight loss methods before asking you too strict in eating?
Weight loss seemed a fairly intractable problem and too difficult for you.
Do not worry! Experts have studied, and given method, Atkins weight loss is very effective and safe. A special feature in this method is that you can still eat foods high in fat delight without worrying about gaining weight.
Join us to learn about this method slightly.
Introduced the Atkins weight loss methods
Atkins weight loss methods that allow very little starch and the experts rated as close and consistent with the diet of people in Asia, especially in Vietnam.
Atkins is a long-term diet (limiting body absorb starch) for weight loss and weight maintenance.
Weight loss methods Atkins special in that it is not demanding you must fast for the favorite dish fat, on the contrary, it allows and encourages you to eat foods rich in protein, fat, low starch vegetables, limited or complete removal of single carbohydrates such as sugar, flour from the diet.
Mechanism of action of the Atkins weight loss methods
Atkins was directing users to different types of protein, vegetables, healthy fats. Looking at the Atkins pyramid, you’ll know the type of food to eat in the menu Atkins Diet.
Top of the pyramid is the image of foods you should eat less: barley, oats, rice, note that you have to lose weight successfully.
These foods need to eliminate from the diet and are not present in the Atkins Diet menu, but the food is white: white sugar, white rice, white bread, white potatoes, pasta made from white flour, …
For this weight-loss method, you do not have a headache every day calculate how much you have loaded into the body of calories that simply calculate the carbohydrate.
Specifically, you need to calculate the amount of real Carb (Net Carbs) – total carbohydrates minus fiber.
The process of weight loss diets Atkins follow
In the words of Dr. Atkins, carbohydrates are the main cause of increased blood sugar, body fat reserves.
Therefore, the principles of the Atkins weight loss methods is to reduce the body to absorb the carbohydrate daily to the body forced to burn excess fat and adjust the blood sugar.
Low Carb diet has four phases:
1. Stage 1: Get familiar with the Atkins diet
Carbs amount necessary intake is recommended instead of 300g of carbohydrate 20g per day for two weeks.
I am eating vegetables in fat and high in protein, low carb content such as green leafy vegetables.
This is the first step for your weight loss menu.
2. Stage 2: Weight continued to decline, the amount of Carb intake increased slightly
Slowly start adding more nuts, vegetables, and a small number of low carb fruits into your diet.
Carb volume can intake per day recommended 25g to 45g with the aim to re-carbohydrate diets appear to hold the weight.
3. Stage 3: Stage “Money maintains.”
Your weight loss should be slow and steady preparation before the maintenance Atkins diet.
When you’re going to achieve your weight loss goals, you can add carb diet until weight loss slowly and slowly.
Carb intake allowed in this phase is added 10g.
4. Stage 4: Maintain a fixed amount of carbohydrates in the body
This is an important stage, which requires you to maintain a healthy lifestyle with the amount of carb intake ranges from 45-100g / 1 day.
When the target weight gain was to the original, you must continue to remember diets reduced carbohydrate, primarily father (75+ grams of Carbs Food per day) for a lifetime. When this, you already know the number of carbohydrates can eat to maintain your weight.
The foods to eat while dieting Atkins
- Avocado: Avocado contains fat very beneficial for health.
- Meats such as beef, pork, bacon.
- Fish and seafood are high in fat.
- Vegetables like kale less starch, broccoli, asparagus, …
- Fat dairy products
- Nuts and nuts
- Oils rich in healthy fats like olive oil, coconut oil, avocado oil
- Beverages: water, green tea
Foods to Avoid
- These foods contain sugar, such as soft drinks, confectionery
- Grains including rice, rice flour, wheat
- Legumes: chickpeas, lentils.
Refer to the Atkins diet
You can refer to the following menu for the menu according to the Atkins diet:
Phase 1 (~ 20g carb / day):
- Breakfast: 2 eggs stirring, homemade sausages along with a half cup of spinach. Snack 1 slice of cheese, avocado half.
- Lunch: Beef dial with 4 cups homemade green vegetables consumed raw, black olives 5, 2 tablespoons onion. Then snacks ten green olives, one slice of cheese.
- Dinner: Grilled salmon, asparagus 6, 2 cups green vegetables consumed raw, tomato balls five and a half cup of cucumber, two tablespoons sauce no carb.
Phase 2 (~ 30g carb / day):
- Breakfast: 3 pieces of bacon, 1 cup cauliflower, ¼ cup shredded cheese, ¼ cup blueberries Vietnam. Then snacks two celery tops, one tablespoon butter.
- Lunch: sardines, 2 cups green vegetables consumed raw, 2 cups lettuce, ¼ cup roasted red peppers, ½ cup of broccoli. Five seeds snack olives and one hard-boiled egg.
- Dinner: grilled meat, 1/3 cup mushrooms, 2 cups vegetables, 25g pine nuts, two tablespoons cheese, two tablespoons marinade less carb.
Phase 3+ Stage 4 (~ 80g carb / day):
- Breakfast: 2 eggs coated omelet, mushroom ¼ cup, ½ cup shredded cheese, 100g of tomato juice. Then snacks 50g almonds, ½ cup cucumber.
- Lunch: grilled chicken, two tablespoons marinade peanuts, 2 cups of raw vegetables, ½ cup green bell pepper, ½ cup jicama, 2 carrots, ½ cup corn, 2 tablespoons low-carb sauce. Snack 1 100g avocado and yogurt.
- Dinner: roast lamb, ½ cup of beans, 2 cups salad, 4 pieces of vegetables, artichokes, 25g cheese, black olives 5, 1 small tomato, two tablespoons marinade less carb.
Calculate the amount of starch in the diet Atkins
Calculation of the carbohydrate actually as follows: The amount of carbohydrate = total amount of carbohydrate – fiber – sugar diet.
(Total amount of starch intake you can know through the nutrition label printed on the product packaging).
Atkins Diet Plans Video:
Some “symptoms” uncomfortable applying the Atkins weight loss methods
In the process of dieting, can you encounter some unpleasant things such as headache, dizziness, weakness, fatigue, constipation, pain, or weakness in the calves and feet, especially while sleeping ban night?
This unpleasant manifestations mainly because the body lacks the starch and fiber. But you still assured because the body will quickly maintain the balance slightly. You can add texture to reduce constipation and vitamin B12 to reduce fatigue offline.
Above is the knowledge you need to know about the Atkins weight loss methods. We hope you can apply yourself to successful and effective weight loss.
You should note: You should consult your doctor before you start the process of weight loss, especially for your health problems, or are taking other drugs; the more you need to be more cautious.