The Atkins Diet, or as it is also called the Hollywood Diet, has been known for over 40 years. In the 2000s, she achieved maximum popularity, because she helped many show business stars and politicians around the world lose weight. Diet is called not just a one-time way to lose weight, but a philosophy of life, the achievement of which takes place in 4 stages. The results do not promise to appear in a week, but then they will not disappear in a matter of days.
How to lose weight and maintain normal weight for a long time on the Hollywood diet, the Internet edition estet-portal.com will help you figure it out.
1. The essence and principles of the Atkins diet
2. What foods can and should be consumed
3. Characteristics of the Atkins diet by phases
The essence and principles of the Atkins diet
Unlike other diets that are based on the principles of fat reduction and minimal calorie intake, Atkins proposed a different method of weight loss. In this variant of the weight loss method, it is necessary to exclude carbohydrates from the diet and eat high-protein foods, even if they are high in calories.
When the body does not receive the right amount of food, it begins to accumulate reserves even with minimally high-calorie foods and the weight stops decreasing. With the Atkins diet, a person does not feel hungry, the body works in a calm mode, but at the same time actively processes food.
The principle of high-protein nutrition is at the heart of the Hollywood diet and distinguishes it from others.
The Atkins diet is not scheduled by day of the week, the person decides what foods to eat within 24 hours. Losing weight does not feel boxed in and it is easier for him both psychologically and physically. At the same time, the diet develops willpower and allows you to learn how to plan a diet.
In addition to the rules of nutrition, Dr. Atkins highlights additional recommendations that will help bring the pounds back to normal:
• drink plenty of water;
• lead an active lifestyle;
• reinforce the body with vitamins;
• eat after a certain period of time.
What foods can and should be consumed according to the Atkins diet
According to the principles of the Atkins diet, foods are divided into permitted and undesirable. The scientist Atkins distributed food, taking Maslow's Pyramid as an idea. Since the diet is low-carbohydrate, the pyramid is based on protein foods: poultry, beef, fish, eggs.
The second step is occupied by vegetables. They need to be eaten a lot, since vegetables (except those containing starch) have micro and macro elements necessary for the normal functioning of the body. The nutritionist advises eating peppers, cabbage, cucumbers, asparagus.
The third place goes to berries and fruits, but you shouldn't abuse it. It is allowed to eat blueberries, currants, blackberries, avocados.
The next position is given to milk and legumes. In reasonable norms, you can cheese, sour cream, milk, nuts.
The tip of the "iceberg" Atkins put fast carbohydrates: cakes, bread, cereals. They should be removed from the diet. The only exceptions can be bread and pasta made from durum wheat, and then in very rare cases.
This regimen has dangers, so it's best to get familiar with all the nuances before going on the Atkins diet.
Characteristics of the Atkins diet by phases
This method of losing weight does not promise you to become an ideal model in 7 days. The Atkins diet takes several months and consists of 4 stages. Only after going through all the phases, strictly adhering to the advice, you can see the desired number on the scales.
Phase #1 - induction. This stage is difficult, because a person needs to rebuild from a normal diet. This requires really good motivation, so as not to give up halfway. The phase lasts 14 days. During this period, on average, a person loses 7-8 kg. The basis of food is high-protein foods, starch-free vegetables, vegetable oil, spices, herbs. Absolutely forbidden: milk, sweets, coffee, fruits, alcohol. The daily diet should not exceed 25 grams of carbohydrates. Meals should be 4 or 5 meals a day, the break between meals should not be longer than 5 hours.
It is important to drink plenty of water, at least 1.5 liters per day. Tea and juices do not count.
Phase #2 – active weight loss. A distinctive feature of this period – moderate addition of carbohydrates. It takes this phase differently for everyone, from 14 days to two months. The transition from one phase to another should not be abrupt: it is advised to add carbohydrates at 5 g per 7 days.
For people who are actively involved in sports, this figure can reach up to 150 g. Therefore, it is in your interests to train, then you can eat more. In this phase of the Atkins diet, you can eat fruits, cereals, juice, and various vegetables. It is important to step on the scale every day. As soon as the weight stops dropping, it means that too many carbohydrates are added to the diet and you need to reduce their amount.
Phase #3 – defining the perfect balance. The coveted figure on the scales has been reached, but this does not mean that now you can run to the store for a cake and celebrate the victory. This period is no less important than the previous ones. Now you need to gradually add products from the top of the pyramid, in such an amount as not to cause weight gain again.
This phase lasts for several months until it is calculated exactly how many carbohydrates you can eat without the risk of gaining weight. The basis is still protein products, especially in the evening.
Phase #4 – keeping the shape. This phase has no time limits, because ideally it lasts a lifetime. A person is allowed to eat everything, adhering to the balance of carbohydrates determined in the third phase. You need to weigh yourself once a week. If suddenly the weight began to increase, we reduce carbohydrates. An increase in weight of more than 3 kg will lead to the first phase.
The Atkins Diet has shown its effectiveness and has helped many people. For forty years, she has been in the top favorite diets, despite numerous criticisms. Like other types of weight loss methods, it has its pros and cons.
Therefore, carefully study the essence of the diet before thoroughly undertaking it. The main thing is to eat fractionally, drink plenty of water and play sports, then the results will remain with you for a long time. And remember, we are what we eat. Proper nutrition – a pledge of good mood, well-being and attractive appearance.
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