Atkins diet list of allowed foods. Atkins diet for weight loss. The right way out of the diet

Cardiologist Robert Atkins has developed an effective method for losing weight, which is also known as the Hollywood diet. It involves the rejection of carbohydrate foods, due to which the body begins to draw energy from its own fat deposits.

As a cardiologist, Dr. Atkins was well aware that lines of weight adversely affect the work of the heart and blood vessels. Moreover, it is often the leading cause of terrible cardiac accidents.

Therefore, the doctor first decided to lose weight himself, and then published his own method. Medical knowledge allowed him to create an effective and safe system for weight loss, which has become widely known throughout the world.

The Atkins diet has become revolutionary for several reasons:

The body, thanks to it, begins to work in a new way, completely restructuring its metabolic processes. This allows you to burn fat faster and more efficiently. During the digestion of the food that the author of the diet proposes to eat, the body expends much more energy than for the digestion of ordinary dishes.

Carbohydrates are sources for energy production by the human body. When this source dries up, the body begins to look for alternative reserves. They are their own body fat. This process is called ketosis.

Brutal appetite during the diet disappears. After a person has eaten carbohydrates, he releases insulin into the blood. Also, this level quickly begins to decline, which provokes the appearance of hunger. The absence of fast carbohydrates in the menu guarantees the absence of spikes in insulin in the blood. This means that the feeling of hunger will not arise too sharply.

Atkins rules

For the Atkins diet to be effective, you should follow a few rules:

Carbohydrates in the menu should be present in a minimum amount.

Starving or overeating is unacceptable.

Every day you need to drink at least 1.5 liters of clean water.

Taking multivitamins is a prerequisite for dieting.

Exercise can speed up the process of losing weight.

Dr. Atkins himself insistently argued that his method of losing weight is in vain called a complete diet. After all, in the truest sense of the word, these are only the first two phases of the proposed cycle.

Phase 1 - induction. At this time, there is an active blocking of metabolic processes in the body. During the first phase, you can lose about 7 kg of excess weight.

Phase 2 - balance. Its goal is to achieve the desired weight.

Phase 3 - exit from the diet.

Phase 4 - maintaining results. A person can adhere to it throughout life. The main thing is not to gain weight again.

The duration of the induction phase is 14 days. It is necessary to start the process of ketosis in the body. For carbohydrates coming from food, you need to monitor with particular care, not allowing a single "extra" carbohydrate. By 12-14 days of weight loss can equate to 5 kg. The daily norm of carbohydrates in the first phase is 20 g.

During the first phase, you can eat any meat, any fish and seafood. Sour-milk drinks, vegetables, legumes, seeds and nuts are limited in the menu.

The list of prohibited products is much more extensive:

Flour products.

All cereals.

Sugar and its substitutes.

Sweet fruit juices.

All sauces containing starch and sugar.

Berries and fruits.

Milk drinks with sugar.

Alcoholic drinks and drinks with gases.

Semi-finished products and products containing trans fats, preservatives and other harmful additives.

The duration of the second phase is determined on an individual basis. It is such a period of time that a person needs to bring his weight back to normal. This phase is considered the main one, it will be necessary to gradually increase the amount of carbohydrate food, smoothly bringing it to the daily norm. 5-10 g of carbohydrates should be added per week. The daily rate of carbohydrates is equal to 2-3 g per 1 kg of weight, provided that a person does not play sports. If physical training is present, then the amount of carbohydrates is increased to 3-4 g per day for every kilogram of weight.

Throughout the time it will be necessary to record body weight indicators. If, with the introduction of any product, the weight rises, then it is necessary to again reduce the amount of carbohydrates consumed per day. The transition to the third phase occurs when the weight is brought to the desired mark.

Food products remain in the second phase similar to the list from the third phase. In addition, nuts are introduced, which are sources of useful fatty acids. You can also diversify the menu with berries and fruits (raspberries, melons, strawberries, blueberries). Tomatoes and broccoli are added to the list of vegetables.

The third phase is aimed at ensuring that a person creates for himself such a diet that will help him maintain his normal weight. If you abruptly switch to the usual diet, then the lost kilograms will quickly return back. There should be as much carbohydrate food on the menu as the body allows without gaining weight. This is an individual maximum. More than 10 g per week of carbohydrates should not be added. The third phase can last 1-3 months.

At this time, vegetables containing starch are allowed on the menu, namely: carrots, potatoes, beets, sweet potatoes. The list of fruits is also expanding, it will include apples, bananas, cherries, kiwi, mangoes, watermelons. In the third phase, cereals are introduced: barley, brown rice, oats. Nevertheless, the basis of the diet continues to be protein foods. The rules for compiling the menu do not change compared to the previous phases, but it is adapted for a longer period of time.

Phase 4 - Maintain Weight

The fourth phase of the diet will last for the rest of your life. At this time, a person knows how the body reacts to certain foods, understands how he needs to eat so as not to get better.

Menu for 14 days of the Atkins diet

Breakfast	Dinner	Snack	Dinner
Two whites and one yolk in an omelette	Baked chicken fillet with spices	Vegetable salad with sour cream dressing - 100 g	Stewed vegetables and beef - 100 g
Whole wheat bread, ham slice, 2 cucumbers and cheese slice	Pumpkin puree soup, pumpkin seeds	Glass of fermented milk drink	Salmon and vegetable salad. A serving of salad is 150 g
Curd and peach	Seasoned turkey meat	Yoghurt natural	White fish fillet in breadcrumbs
Two eggs in an omelette, a slice of cheese and bacon	Pork cutlets, stewed vegetables. A serving of vegetables is equivalent to 100 g	Whole grain bread and tuna	Zucchini baked with spices
Casserole with cottage cheese and sour cream	Chicken thigh, stewed vegetables. A serving of vegetables is 150 g	Two boiled chicken eggs, lettuce leaves, cucumber	Cabbage rolls in tomato sauce - 3 pieces
2 eggs in scrambled eggs, chicken fillet, parsley and dill	Porridge with pumpkin pulp in milk	Natural yogurt, boiled chicken egg	Stewed vegetables with veal meat
Cottage cheese with sour cream and one banana	Fish soup with cod, vegetables in a salad. A serving of vegetables is 200 g	A glass of kefir	Steamed salmon steak
A glass of kefir and 100 g of muesli	Cheese soup, two tomatoes	Cottage cheese with dried apricots. Dried fruits can be taken no more than three pieces	Chicken fillet with sour cream and cheese
Vegetable salad - 200 g	Pork cooked "French style"	Glass of yogurt	Cottage cheese and minced fish cutlets
Cottage cheese casserole with raisins and sour cream	Vegetable casserole, chicken breast	Coffee and a slice of cheese	Minced chicken cutlets, beans in tomato sauce. A serving of beans is 100 g
Two cucumbers, a piece of ham and an omelet based on two eggs	Soup with vegetables, chicken fillet	A glass of fermented baked milk	Braised cabbage with meat - 0.2 kg
Muesli and a glass of kefir	Borscht with pork	A piece of cheese, a glass of green tea and salmon	Two stuffed peppers
Two eggs and vegetables in a salad. Portion of vegetables - 0.2 kg	Fish soup with cod, cod fillet	Any fruit	Mackerel cooked in the oven with cheese and sour cream
Protein omelette with asparagus	Chicken broth soup with vegetables, chicken meat	Vegetable salad - 0.2 kg	Steamed turkey fillet

This menu should be practiced during the induction phase. In the future, carbohydrate foods in the diet becomes more and more. Days can be alternated, adjusting to your meal schedule.

Atkins food pyramid

The bottom of the Atkins pyramid is made up of protein products. Therefore, every day you need to eat poultry or animal meat, fish, seafood. The next step of the pyramid is non-starchy vegetables. Preference is given to various varieties of cabbage, cucumbers, tomatoes, peppers, zucchini, lettuce, asparagus, carrots, eggplant.

The third step of the pyramid is represented by fruits and berries, among which are: pears, avocados, raspberries, blueberries, etc. If a person goes in for sports during a diet, then it is allowed to eat cherries and apples.

The fourth component of the pyramid is dairy products, vegetable oil, legumes and nuts. They can be eaten, but in limited quantities. Various vegetable oils, sour cream, blue cheese, goat cheese, parmesan, cheddar, feta, Swiss are allowed. cheese

The top of the pyramid is flour products. They can be eaten very rarely. We are talking about pasta made from durum wheat and bread made from whole grain flour. Banned sweet pastries, any products made from wheat flour, cereals.

Regardless of the stage of the diet, you can include herbs and seasonings in your diet, including: black pepper, cumin, thyme, curry, Chinese pepper and garlic.

Allowed and prohibited foods of the Atkins diet

Allowed products:

Products	Squirrels	Fats	Carbohydrates	calories
Greens, vegetables, mushrooms
eggplant

Chinese cabbage



Iceberg (lettuce)
Celery



Champignons
Cottage cheese and cheeses
Adyghe

Camembert
Mozzarella
Curd with 0% fat content
Curd with 5% fat
Curd with 9% fat
Meat, poultry and eggs

Pork tenderloin
Beef
beef tongue
Veal
Mutton





Fish and seafood
red mullet




Shrimps

Mackerel


Green tea
Unsweetened dried fruit compote

Prohibited products:

With regard to prohibited foods, there are the following general recommendations:

Do not eat foods containing sugar.

Refuse should be from juices of industrial production, from carbonated drinks and sweet syrups.

Under the ban all products made from white wheat flour, pasta, dumplings, cakes, dumplings, etc.

You can not add sauces from the store to dishes, including soy sauce.

Any alcohol during the diet is not allowed.

Foods that should not be eaten during the Atkins diet:

Products	Squirrels	Fats	Carbohydrates	calories
Vegetables and greens
Broccoli
Potato
Corn
green onion

salad pepper
Parsley


Beans in pods
Fruits, berries, nuts, dried fruits
Orange



Grapefruit



tangerines


Grape
Strawberry

Walnut

Pumpkin seeds

pistachios
Cereals, flour products
Buckwheat porridge
oatmeal porridge
Wheat groats
White rice
Wheat bread


Condiments and sauces



Dairy products, cheese, cottage cheese
Milk fat content 1%
Milk with a fat content of 2.5%
Kefir fat content 1%
Sour cream 10% fat
Sour cream 20% fat
Parmesan

Fish, seafood
Red caviar

sea kale
Alcoholic and non-alcoholic drinks

Champagne


Tomato juice

Atkins Diet Recipes

Boiled tongue - 0.35 kg.

One head of onion.

0.1 l of sour cream.

0.1 kg of cheese.

Greens, pepper and salt to taste.

The tongue is boiled, cut into strips. Onions are fried in butter for no more than 2 minutes. The greens are cut, mixed with tongue and onions, salted, peppered, seasoned with sour cream. Spread the future julienne in baking dishes, sprinkle with grated cheese and put in the oven. The dish is cooked at 180 degrees for a quarter of an hour.

Ingredients needed to prepare the dish:

Half a glass of milk.

Four eggs.

Two tomatoes.

Bulgarian pepper.

150 g green beans.

3 tablespoons of vegetable oil.

Salt, pepper and herbs to taste.

The beans are cut into 2 parts, boiled in lightly salted water. Remove the skin from the tomatoes, cut into cubes. Bell peppers are peeled and cut into strips. Eggs are mixed with milk, herbs, pepper and salt. Introduce beans and tomatoes into this mixture. Peppers are fried in a frying pan on both sides, then the milk-egg mixture is poured in. Cook the omelet with the lid closed for 10 minutes.

Ingredients needed to prepare the dish:

0.5 kg of peeled shrimp.

Two tablespoons of butter.

4 tablespoons lemon juice.

Two tomatoes.

One avocado.

Two tablespoons of olive oil.

Two stalks of celery.

One cucumber and one carrot.

Fried shrimp in oil, flavored with lemon juice. Tomatoes, avocados, boiled carrots and celery are cut, mixed with warm shrimps, seasoned with olive oil, salted and served.

Ingredients needed to prepare the dish:

1 kg of flounder.

0.2 kg of vegetable oil.

0.1 kg of peeled almonds.

50 g raisins.

0.5 kg of tomatoes.

Red ground pepper and salt.

The fish is rubbed with salt, pepper and fried in oil. Raisins and nuts are fried separately, then tomatoes are added to them and stewed until the sauce thickens. The finished fish is poured with tomato dressing and served at the table.

Ingredients needed to prepare the dish:

0.3 kg chicken.

0.15 kg of smoked lard.

1 piece of banana.

25 g goose liver.

Half of an onion.

30 g of champignons.

1/4 cup milk.

One egg.

2 tablespoons of butter.

Parsley, ground black pepper and salt.

Fat is rendered from lard, on which onions, mushrooms and liver are fried, seasoned with spices. Eggs and the pulp of a long loaf soaked in milk are introduced into the finished mass. Everything is thoroughly mixed. Chicken is stuffed with minced meat, greased with oil and cooked in the oven for no more than 1 hour 10 minutes. As a side dish, you can use green peas or rice.

Pros of the Atkins Diet:

Weight comes off quickly.

The diet is not hungry.

Through diet, you can reduce cravings for sweets.

Muscle mass on a diet does not burn out.

Cons of the Atkins Diet:

There are not enough carbohydrates in the menu, but an excess of fats and proteins, which is unnatural for the human body.

Diseases of the digestive system.

High levels of creatinine in the blood.

Carrying a child, breastfeeding, pregnancy planning stage.

Pathology of the joints.

The period of menopause.

If a person plays sports like a professional, then a doctor's consultation is required before starting to adhere to this diet.

The minimum intake of carbohydrate food in the body is associated with the following complications:

Deterioration in performance.

The appearance of kidney stones.

Deterioration of the brain.

likelihood of developing gout.

Increased risk of developing cancer.

Increased risk of developing cardiovascular disease.

Tips for losing weight on the Atkins diet:

It is necessary to control the chemical composition and amount of carbohydrates in food. Sometimes there can be a lot of them even in the most unexpected dishes.

Side dishes that a person is used to eating every day should, if possible, be replaced with vegetables. It is better to give up potatoes and cereals altogether, eating vegetable salads along with meat.

A table of the calorie content of products and the content of the main nutrients in them should always be directly accessible. You can print it out and take it with you to work. This will allow you to control the amount of carbohydrates eaten per day.

The Atkins diet is designed to be followed for life.

The Kremlin diet is the Russian analogue of the Atkins diet. However, it is not as elaborate, and its menu is less balanced. Therefore, preference should be given to the Atkins diet.

During the diet, be sure to exercise.

Can I drink coffee while on a diet? By itself, coffee does not interfere with the process of getting rid of excess weight. However, the caffeine contained in it can provoke a jump in insulin in the blood, which will lead to a decrease in glucose levels. During the Atkins diet, glucose levels are already at a minimum, and an even greater decrease in it can pose a threat to health. The likelihood of developing hypoglycemia increases. This is manifested by increased heart rate, tremor of the limbs, increased sweating, bouts of hunger, irritability. Therefore, coffee should be completely abandoned during the 1st phase of the diet. In the future, you can drink it, but in small portions.

I eat less food, but the weight began to go away more slowly. What is the reason? When the body begins to receive fewer kilocalories from food, it slows down metabolic processes. Sometimes a seemingly paradoxical situation is observed on the Atkins diet - a person increases portions and begins to lose weight faster. Caloric content for women should be 2000 kcal per day, and for men - 2500 kcal per day. Although these indicators are purely individual.

If you do not exceed the permissible level of carbohydrates per day, is it possible to eat sweets? You shouldn't do it this way. Eating a small amount of sweets, a person does not exceed the permissible level of carbohydrates, but at the same time there is a sharp jump in the level of insulin in the blood. Therefore, it is best to refuse sweets on a diet.

I have a breakdown, what should I do? The process of ketosis during a breakdown is disrupted. To return to the previous state, it is necessary to limit the daily level of carbohydrates to 20 g for several days. After 3-5 days, the process of losing weight will have to resume. The main thing is not to break again.

Does the diet harm the kidneys? The load on the kidneys during the diet is increased, so it is contraindicated for people with diseases of these organs to adhere to it. If a person is absolutely healthy, then he has nothing to fear.

Did Dr. Atkins himself die of heart disease? Dr. Atkins suffered from cardiomyopathy, which was triggered by an infectious disease. The disease has nothing to do with his diet. He died at the age of 72 from a head injury. The doctor received it when he fell on the floor in his own office.

The Atkins diet, consisting of a menu for 7 and 14 days, according to the full table of products in our article, is an interesting and simple way to lose weight, subject to certain rules, available to everyone, regardless of his age and final goals.

Many people have tried it on themselves, including Hollywood stars and politicians. The popularity of this method of losing weight is also evidenced by the attention of world-famous nutritionists, among whom there were critics.

What are the basic rules, cons and pros, how to independently create a menu for 7 or 14 days, focusing on the full table of the Atkins diet, professional nutritionists explain this and much more.

Who is Dr. Atkins and why is his diet effective (substantiation of biochemical processes in the body)

Robert Atkins, a practicing cardiologist, studying biochemistry in the human body, drew attention to the fact that carbohydrates are always burned faster, thereby creating energy for development and movement.

But proteins and fats, which are supplied in sufficient quantities through food, are broken down more slowly and linger, forming internal fat and adding extra pounds to a person.

eating foods that are based on more proteins than carbohydrates that burn quickly will be able to start the body's work on the breakdown of these unnecessary deposits.

Based on this discovery, he concluded that eating foods that are based on more proteins than carbohydrates that burn quickly will be able to start the body's work on the breakdown of these unnecessary deposits, because the energy for processing will be used not from carbohydrates, but from this stock.

This is how the weight loss process begins.

Atkins made 2 diet options, gave a complete table and menu for 7 and 14 days. It is during this period, in his opinion, that a biochemical reaction in the body and the burning of “reserve” calories should begin.

He recommended using this method of nutrition for both obese people and ordinary citizens for its prevention. The sparing regimen of this method is within the power of everyone, and the action based on the natural work of the body is safe and effective.

Basic diet rules

The main and only rule of the Atkins Diet is the refusal to eat food containing a large amount of carbohydrates.

That is why it is also called the "protein diet". To withstand it for the body is a difficult task, because without the receipt of external energetically important elements for it, a program of self-processing and burning of unnecessary deposits is launched, and this is a complex and rather lengthy process.

However, unlike others, the Atkins diet is considered lightweight, because you can always eat protein foods and in any reasonable quantities.

Advantages and disadvantages of the diet

The main advantages of the Atkins diet, compiled in a complete menu table for 7 or 14 days, are:

Efficiency. The diet has been tested on a large number of people around the world, including its author.
The ability to independently control the process of losing weight. A person is able to lose weight by the right amount of kilograms and follow a diet for the amount of time that he needs.
No feeling of hunger due to the always available consumption of protein foods.
Recognized by many doctors and nutritionists harmlessness of the atkins diet for the body.

But even she could not do without flaws.

Be careful! The Atkins diet, which includes a menu for 7 and 14 days, can be dangerous for people with various chronic diseases, predisposed to aggression, mood swings, prolonged depression, as it can provoke such physical and psychological actions.

In some people, its long-term use can cause ketoacidosis., i.e. accumulation of toxins in the body.

After studying the full table of allowed foods, you can understand that the diet is not suitable for everyone, since you will have to give up a large amount of food that is common to many.

What are the results of the Dr. Atkins diet?

The Atkins diet, if you follow a properly compiled menu for 14 days (the products are listed in the full table), promises to launch a fat burning program in a period of 7 to 14 days, achieve the desired result and the ability to lose weight without strictly limiting yourself in the amount of food intake.

The 4 phases of the Hollywood Atkins Diet

Note! The Atkins diet, presented with a specific menu for 7 and 14 days and containing a complete table of products, consists of the following steps:

Stage #1 (induction phase)

This stage is the most important and most strict in the entire diet. Its duration is stated by Dr. Atkins at 7 days or 2 weeks, depending on individual characteristics. The main thing is to strictly follow the simple rules. So during the Induction stage, it is necessary to eat no more than five times a day, reduce in the diet of cheese, cottage cheese products, tomatoes, squash and cereals.

You will have to completely eliminate any products containing sugar and starch., both in natural and processed form, as well as flour products.

For the whole day, drink about 2 liters. water and consume no more than 10 g of net carbohydrates, to calculate them, you can use the tables indicating the quantitative presence of carbohydrates in 100 gr. specific product.

In the diet of 1 Atkins diet for 14 days of the phase, meat and seafood, eggs and fish are welcome in all versions (see the full table).

The diet of this phase welcomes meat and seafood, eggs and fish in all versions. It is also desirable to increase physical activity to an acceptable level for the body.

Depending on the initial weight and loads, the preliminary result of this stage is from 3 to 6 kg.

Stage #2 (Steady Weight Loss Phase)

The stage is aimed at gradual weight loss. The main thing in this phase is the discovery of the proportion of carbohydrates necessary for the body. Dr. Atkins recommends increasing their use gradually, adding 5 g each, until the weight freezes at a certain level. When the arrow on the scale no longer moves down, it is necessary to return to the original diet of Stage 1.

It is during this period that a person independently chooses the number of kilograms that he wants to get rid of and the duration of the diet.

Stage #3 (stabilization phase)

The main result of this stage is the exact achievement of such a level when the arrow of the scales confidently freezes in one place. After this event, it is necessary to follow the laid diet for 1 month, and then switch to its constant observance, because it is he who is optimal for the body.

Stage #4 (maintenance phase)

This stage is also very important and its duration can, if a person wishes, last a lifetime. When the ideal weight is reached, it is necessary to maintain it constantly and not be tempted by candy or cake, because by increasing the rate of carbohydrates, you can easily cross out all the results achieved.

And you will have to start dumping such “light” kilograms from the 1st Stage!

Allowed Products - List

The best and especially pleasant in the diet of Dr. Atkins is the list of allowed foods, these include:

all types of meat;
sea and river fish;
seafood;
dairy products (cottage cheese, cheese, butter);
vegetable oils;
vegetables (eggplant, white cabbage, Brussels sprouts, cauliflower, broccoli, tomatoes, cucumbers, greens);
mushrooms;
eggs;
drinks (water, all kinds of wine).

Prohibited Products - List

Products that should not be used and whose name should be forgotten include:

seafood (crab meat and seaweed);
vegetables (peas, potatoes, beans);
fruits (all containing a large dose of sugars, for example: apricots, pineapples, dates, persimmons, sweet apples, etc.);
all cereals;
all seeds;
alcoholic beverages other than natural wine;
everything is sweet.

Atkins diet menu for a week (7 days)

It is easy to make diet options for a week of diet, you just need to clearly navigate the complete table compiled by Dr. Atkins and memorize prohibited foods. Otherwise, there are no restrictions.

On the morning of the first day of the diet, you can eat eggs with a smile, closer to noon, have a bite of fish, at 4 o’clock drink a glass of low-fat kefir and cook veal dinner.

The second day can please with cottage cheese and a green apple, turkey, yogurt and boiled fish.

The doctor calls for the use of both sea and river fish in all its modifications. So on the third day, you can wrap the pieces of fish fillet in cheese slices and, rolling in batter, fry. Pumpkin soup, a light salad with sour cream sauce, and stuffed shrimp will please you in the evening.

Day 4, almost in the middle of the 7 day Atkins diet, it can be celebrated with a fluffy omelet with cheese and tomatoes, fish soup, thin slices of apples, and steamed soft veal.

On the morning of the 5th day, you can cook cottage cheese, have a bite of mushrooms at noon, at 16.00 allow yourself half a banana.

And the sea tongue, cooked for the evening, will be the perfect end to the day.

The last 2 days of the diet are especially difficult, both physically and mentally. And they should be especially attractive. Smoked meat pieces, beef, a light vegetable salad and roasted turkey will help you get through day 6 with joy.

At 7, you can make the following menu: Fish pate with eggs, lamb with pistachio sauce, cucumber, boiled shrimps.

Atkins diet menu for 2 weeks (14 days)

The Atkins Diet Food Chart is also easy to make a menu for 2 weeks.

So on the morning of the 1st day of the second week, you can eat bacon and eggs, for lunch with chicken wings, an afternoon snack will decorate a salad with sour cream sauce, and the day will end with meat in eggplant rolls.

On the 2nd day, you can cook a slice of cheese, ham and cucumber slices, pumpkin soup, drink kefir for an afternoon snack, and dinner will appear as salmon on a grill.

Day 3 will give cottage cheese mixed with apple, chicken breast, cooked in a slow cooker, low-fat version of yogurt, flounder under onions.

Day 4 morning can start with poached eggs, for lunch you can have a snack with soft meat cutlets, a cheese plate with tea will dilute your afternoon snack, and zucchini with garlic sauce will complete the day.

The first 7 days can be based on the above option, the rest of the days can be varied as follows.

cheer up on the morning of the 5th day, cheese cakes with sour cream sauce will help, for lunch you can make grilled chicken, eggs for an afternoon snack and bell peppers with mushrooms will complete the day.

6th day - scrambled eggs with green onions, assorted vegetables with stew, natural yogurt, pumpkin porridge.

To spend the 7th day of the second week and mark the end of the diet in 14 days, you can treat yourself by preparing sugar-free shakshuka eggs, fried ribs with a vegetable side dish, drinking a glass of low-fat kefir for an afternoon snack and composing a dinner from the sole under the cheese mesh.

Atkinson diet table - foods and carbohydrates

The complete diet table of Dr. Atkins, on the basis of which the menu for 7 or 14 days is compiled, consists of a huge number of products. Having clearly calculated the content of fats, proteins and carbohydrates in each product, he described each useful, harmful and neutral product that promotes rapid weight loss. You can get acquainted with the table by looking at the photo below:

Atkins diet (menu for 14 days) a table full of allowed foods looks like this.

How to make your own menu using the Atkins Carbohydrate Chart

Looking at the Atkins table, you can easily navigate those products in which the proportion of proteins and fats exceeds the content of carbohydrates. It is they who should be cooked in various versions and safely eaten.

The consumption of foods with carbohydrates can be increased in the second stage of the diet. Their content is also shown in the table. Putting together a varied menu is not difficult. For example, you can take a zero-carb pork tenderloin, bake it with spices, or fry it in a little olive oil.

Later, you can add vegetables containing up to 5 g of carbohydrates to it, for example: zucchini, cabbage, asparagus. Of the cooking methods, the most desirable are boiling, frying, grilling, stewing, steaming in a slow cooker.

Popular Diet Recipes

You can easily and quickly prepare meals for the Atkins diet using the following recipes:

The opinion of nutritionists about the Atkins diet

The controversy among leading nutritionists regarding the Atkins diet has remained unchanged since the very beginning of its existence.

The positive effect of losing weight, a varied menu, availability - invariably cause a positive reaction, but excessive consumption of food, where there is a large proportion of proteins, gives concern for the work of the stomach, as well as for an adequate response to external stimuli.

Therefore, before embarking on a diet according to the method of Dr. Atkins, it is worth evaluating your strength in advance and checking the body for diseases, endurance to this kind of dietary restriction.

Contraindications and possible harm

It's important to know! Even with a strict adherence to the full table and a properly composed menu for 14 days, the Atkins diet can adversely affect health. People with the following conditions and diseases will have to abandon the Atkins method.

Contraindications are:

the period of breastfeeding and lactation;
diseases of the genitourinary system and kidneys;
constant heavy load on the body;
heart disease;
vascular disease, varicose veins, thrombosis, etc.;
violation of the endocrine system and metabolism.

Dr. Atkins' method of nutrition, developed and documented several years ago, really works.

How to lose weight fast on the Atkins diet and menu recipes for 14 days:

About the principles and allowed products on the Atkins diet:

The Atkins Diet, also known as the Hollywood Diet, is one of the most popular weight loss methods of recent decades. It is thanks to this diet that many stars of American cinema and show business are in great shape today. But at the same time, the Atkins diet has been subjected to the most severe criticism more than once - some nutritionists are sure that the secret of the slimness of the Dr. Atkins diet lies in the nutrition system, which is potentially dangerous to human health ...

The Atkins diet is fundamentally different from most other protein diets. The bottom line is that the author of the technique insists on the complete exclusion of carbohydrates from the diet - you can only eat protein foods, even if it is excessively fatty.

Atkins diet: protein, and even too much!

Indeed, formally, the Atkins diet refers to the so-called weight loss systems, the lion's share of the diet of which is.

However, at the same time, the Atkins diet can be safely called excessively proteinaceous and even dangerously proteinaceous. Indeed, according to the main rule of the diet, all carbohydrates should be excluded from the diet for a while (which means that fruits, vegetables, leafy salads, cereals, etc. are “driven out of the yard”). Protein food remains a priority, and "Olympic" calmness is manifested about fats - it is believed that if fats are consumed in company with proteins in the absence of carbohydrates, they will not only not harm the figure, but even accelerate the process of losing weight.

It is the total carbohydrate deficiency that is considered the main distinguishing feature of the Atkins diet, the secret of its impressive results, and ... its main weak point.

We’ll talk about health risks a little later, but for now we’ll tell you what stages the Atkins diet is built from.

So, the main principle of the Atkins diet is the almost complete rejection of carbohydrates and, in particular, sugar (in any form). This reduces the production of insulin, which, as you know, plays a major role in the formation and accumulation of fats in the body. At the same time, the breakdown and assimilation of protein foods requires a lot of energy - which, in the absence of carbohydrates, the body simply has nowhere else to take, as soon as from already accumulated fat reserves.

Perhaps, some time after the start of the Atkins diet, you will get a little tired of the protein menu - this is completely natural, the body will desperately ask for carbohydrates, which means that thoughts about cabbage salad, vegetable stew, apples and berries, etc. .P. It is important to resist during this carbohydrate "starvation" - then each stage of the Atkins diet will be much easier than the previous one!

In general terms, the Atkins diet scheme is as follows: the entire diet is divided into 4 stages. The first stage takes about two weeks, the duration of the second and third stages is calculated individually - depending on the dynamics of weight loss. The task of the second and third stages of the Atkins diet is to understand how many carbohydrates will be critical for weight loss. To do this, it is necessary to strictly and in detail fix at what amount of carbohydrates the stabilization of weight begins, and at what - its first, even insignificant, increases.

The last, final stage is needed to consolidate the results obtained.

The first phase of the Atkins diet

The first stage of the Atkins diet lasts 14 days, and is aimed at changing the chemical reactions in the body. During this period, the amount consumed per day is reduced to 20 grams, which is extremely small, and, as a rule, it “gets” already from those protein foods that make up the diet of this stage.

Due to the lack of carbohydrates, the normal process of human metabolism is replaced by. The process of ketosis leads to the fact that not enough glucose is formed in the human blood for. Since this reaction is disturbed, the metabolic processes in the body are rebuilt, and the body begins to use the fat cells accumulated earlier to generate energy.

During the first phase, you need to eat often - 4-5 times a day - but in small portions, and between meals should not take more than 4 hours. It is not necessary to follow the diet, but you do not need to specifically overeat. The main thing in the Atkins diet is that the amount of carbohydrates consumed should be no more than 20 grams per day.

A pleasant moment in the Atkins diet is the absence of a feeling of hunger, because protein foods are absorbed by the body much more slowly than carbohydrate foods, and therefore the feeling of fullness lasts longer.

So, at the first stage of the Atkins diet, you need to give up bread and other flour products, most cereals, fruits and vegetables. Also avoid eating nuts, seeds, dried fruits, honey and avoid caffeinated drinks.

The second phase of the Atkins diet

In the second phase of the Atkins diet, you should gradually increase the amount of carbohydrates consumed by 5 g per week, as long as you still continue to lose weight. If you have increased the amount of carbohydrates and noticed that your weight has stopped decreasing (and the desired result has not yet been achieved), then the ketosis process has stopped and you need to return to the first stage of the Atkins diet. Thus, you have determined for yourself the critical value of carbohydrates allowed per day, above which you cannot increase them in food if you do not want to return the lost kilograms.

For each, the value of carbohydrates consumed per day will be individual. Some can eat up to 100 grams of carbs a day, while others will begin to gain weight as early as above 30 grams. Therefore, by carefully increasing the amount of carbohydrates, and carefully monitoring the change in weight, you will find your value. The duration of this phase of the Dr. Atkins diet depends on how much time you spend to achieve your desired weight.

At the same time, one must remain prudent and take into account that carbohydrate products in the diet are not meant to be buns, burgers and cupcakes with sweet soda, but above all cereals, vegetables and fruits.

Moreover, it is advisable to consume cereals and fruits only in the first half of the day, while after 16:00 protein foods should still dominate in the diet.

The third stage of the Atkins diet

So now you're adding another 10 grams of carbs every week. Do this gradually, gradually adding carbohydrate foods to the diet. The slower you do this, the higher carbohydrate levels you will reach. Thus, you can continue to consume exactly this amount of carbohydrates and at the same time keep your weight at the achieved level.

According to the rules of the Atkins diet, when you add carbohydrate foods, it is important to add no more than one to one meal. And, of course, it should not be "fast" carbohydrates. If at this stage you nevertheless gained extra kilos, contrary to all prescriptions, return to the first stage.

On the Atkins diet, as soon as you begin to introduce carbohydrates into the diet, you must very strictly monitor their amount and your own weight. Ideal carbohydrates for this stage of the diet are leafy salads, non-starchy vegetables, and 1-2 fruits per day.

The final phase of the Dr. Atkins diet is designed to maintain results for the longest possible time. After all, efforts will be in vain if after a couple of months the lost weight returns. You can increase carbohydrates, but watch the weight, as soon as it starts to increase, the amount of carbohydrate foods in the diet should be reduced again. This phase of the Atkins diet is designed to maintain a constant weight. Therefore, only useful carbohydrates should remain in the diet. No sweets, fried potatoes or chips. Eliminate foods that adversely affect health from the diet.

In addition, one must understand that uncontrolled consumption of fats is permissible only with the complete absence of carbohydrates in the diet. But as soon as you start introducing carbohydrate foods into the menu, the amount of fat consumed must be immediately reduced.

Pros and cons of the Dr. Atkins diet

It is obvious that with such a radical approach to the "violation" of metabolism, there are not only conditions for losing weight, but also certain health risks. So:

Pros of the Dr. Atkins Diet The main advantage of the Atkins diet is that the process of losing weight occurs gradually, allowing you to eventually learn to control weight loss and weight gain through changes in diet.

Another positive aspect of the diet is the lack of hunger. Well, isn't this the dream of any woman - to lose weight without starving? This is exactly what happens in the first phase of the Atkins diet. After all, protein foods are very satisfying in themselves, but digested rather slowly. However, this does not mean at all that with the exclusion of carbohydrates from the diet, proteins and fats can literally overeat. By no means! The bottom line is that the number of enzymes produced by the gastrointestinal tract for protein breakdown is not large - they are enough to digest no more than 40 g of protein per meal without consequences. For clarity, 40 g of protein is a piece of chicken breast the size of half the palm of your hand.

And the trouble is not that overeating protein will negatively affect weight loss (most likely not), but that undigested protein food will “leave” from the stomach into the intestines, where it will provoke the processes of decay and fermentation - an obvious minus for health in general.

In order not to turn the obvious plus of the Atkins diet into an annoying minus, make sure that you eat no more than 40 g of protein per meal.

Also, the advantages of the Atkins diet include the fact that even with a large weight loss, the skin and muscles remain in maximum tone and look more or less toned. As you know, protein is a building material for muscles, and if your daily diet is saturated with proteins, you lose weight precisely by reducing the proportion of subcutaneous fat, and not by muscle atrophy.

Cons of Dr. Atkins Diet Today there is a lot of discussion about the cons and risks of the Dr. Atkins diet. Some doctors talk about dangerous dehydration, which can occur against the background of a carbohydrate deficiency. As a result, internal organs such as the kidneys and liver are at risk.

On any protein diet, it is extremely important to keep the water regime, drinking a large amount of non-carbonated water per day. Water will not only protect against dehydration, but also speed up the metabolism, contributing to weight loss.

Other experts point to the fact that the complete absence of carbohydrates and sugar in the diet can lead to a decrease in brain activity - after all, the only food for the mogul is glucose.

In addition, the Atkins diet (especially the abuse of its first stage) can provoke serious constipation and other problems with the digestive organs in a person. Since carbohydrates are excluded from the menu, a lack of fiber is also formed. Whereas exactly she is "responsible" for intestinal motility and the removal of toxins. In part, this lack of diet can be leveled by the daily consumption of a small amount of bran.

Eating a small amount of bran every day will help with any diet, and not just with protein. On the Atkins diet, bran will significantly reduce the risk of constipation and improve intestinal motility.

Another unpleasant moment when following the Atkins diet can be calcium deficiency in the body, and, as a result, the occurrence of a disease such as osteoporosis. This problem is not difficult to solve due to preparations containing calcium. In addition, on the Atkins diet, it is necessary to monitor the level of cholesterol in the blood, the increase of which adversely affects the functioning of the heart and blood vessels. The fact is that often protein foods contain a large amount of saturated fats, which increase the level of "bad" cholesterol.

Sample menu of the Atkins diet: one day in the first stage

First breakfast: protein omelette (without yolks) with ham, tea or coffee without sugar (you can add milk).
Second breakfast: unsweetened yogurt (or cottage cheese) without fillers or 1 serving of a sports protein shake.
Lunch: veal or beef meat, or chicken breasts baked in the oven; instead of sauces, you can use natural mustard or fat-free soft cottage cheese.
Afternoon snack: fish or seafood dish; do not forget about a portion of bran.
Dinner: fish, chicken or steamed meat, kefir 0% fat; or 1 serving of protein isolate (protein shake, almost completely free of carbohydrates).

The menu for the second and third phases is built on the basis of the same foods (rich in protein), only carbohydrate foods are gradually added - by including leafy salads, light vegetables (non-starchy), fruits and berries in the diet.

The Atkins diet, like most high-protein diets, is highly effective. However, you need to use it, as they say, with a cool head - since the diet has a lot of "pitfalls" and health hazards. And if a prudent approach to weight loss overcomes your frantic desire to get rid of extra pounds “here and now” - the Atkins diet will surely serve you well in losing weight.

One of the most popular body shaping systems is the Atkins diet. Renowned cardiologist Robert Atkins developed it for himself to solve the problem of excess weight. He could not imagine what fame his program would later gain throughout the world.

Based on the principle of the Atkins weight loss system, various other well-known diets were later developed. For example, a weight loss program or no less popular and in demand.

What is a diet

The Atkins weight loss system is based on the principle of changing metabolism. By increasing the amount of carbohydrate-free foods in the diet, you can force the body to break down fats. In this way, he will begin to get rid of extra pounds. In addition, such a diet will never be painful, since saturation with low-calorie foods will allow you to stay full without gaining weight.

Dr. Atkins himself was overweight for a long time. A magazine article about low-carb foods got the young professional thinking about dieting. Studying this topic, Atkins developed a weight loss program, which he later tested on himself. The results were positive. The doctor managed to significantly reduce weight without painful starvation, severe restrictions and exhausting physical exertion.

The first book on nutrition by Robert Atkins, published in 1972, did not gain popularity. After 20 years, the doctor decided to repeat this experience and again published a book. This time it was based on Robert's own practice and dedicated to his personal developments of the "revolutionary diet". The book received recognition in different countries of the world. As for America, the Atkins weight loss system, thanks to the printed publication, has become widespread, and its author has become a millionaire.

The diet of Robert Atkins is recognized as revolutionary for a reason. It was based on methods not previously used by nutritionists in the practice of working with overweight patients.

Many Hollywood stars have tried the Atkins diet on themselves, with excellent results, which were subsequently shared on the pages of glossy magazines and on Internet sites.

Nutritionist on a diet: video

Diet Benefits

Being on this diet, it is easy to make a menu for several days, since there are quite a lot of products that are allowed for consumption.
There is no fasting process in the Atkins food system. In addition to high-carbohydrate meals, you can eat any food.
The diet is suitable for many, including people suffering from various chronic diseases.
The Dr. Atkins weight loss program works flawlessly and is applicable to various age groups of people suffering from excess weight.
Only certain carbohydrate products are excluded from the intake. Fatty foods are welcome.
Mandatory physical activity is not required. Although daily gymnastics or running will only speed up the process and bring the desired result closer.
The Dr. Atkins diet does not require large financial investments and is based on the most common products available to anyone who wants to lose weight.
In the process of this program, a powerful cleansing of the body and its release from toxins occurs.

Phases of the Atkins weight loss system

There are only 4 phases of the diet.

The phase of the diet called Induction includes the process of ketosis - the breakdown of fats accumulated in the body. This will require patience and attention, because it is necessary to change the metabolism to which the body is already accustomed. A maximum of vegetables, a minimum of fruit consumption, flour and confectionery products, as well as cereals are completely excluded. The food is fractional. The amount of carbohydrates should not exceed 20 g per day.
When the body has already adapted to the new Atkins nutrition program, the next phase starts - intense weight loss. The diet is no different from the first phase. During this period, you should pay attention to the variety of products included in the diet. But fruits should be introduced carefully, controlling the allowable rate of carbohydrates per day. During the second phase, it is important to drink several glasses of clean water between meals.
The transition phase is the stage when the weight fluctuates. The longest period. At this time, weight gain is controlled in accordance with the products consumed. Lasts about 3 months. This is the stage of activation of the purification processes. The body should be helped by increasing the volume of fluid. Water, green tea and freshly squeezed juice are essential. Clean drinking water without gas should be drunk at least 2 liters per day. Carbohydrates during this period of the Atkins diet can be introduced in a small amount - 10-15 g.
Setting the weight. The final phase is keeping the weight at a certain level for a month. The most comfortable period for the body. The cleansing processes are successfully completed, the weight is balanced. Now the main task is to save it. Protein foods are preferred. The water-drinking balance is maintained.

The Atkins protein diet requires a 14-day menu. This will make it possible to determine the number of products that will be required for a given period of time and will allow you to diversify your diet.

Sample menu for 7 days

If you really decide to start a protein weight loss program, then it will be more convenient to think over the diet in advance. The absence of carbohydrate food is the basis of the Atkins diet. The menu for each day will help you navigate at the initial stage.

Day 1	Breakfast	Fat-free cottage cheese, green tea.
	Lunch	Salad of cucumbers and herbs, dressed with 5% sour cream or olive oil.
	Dinner	A piece of boiled chicken breast, stewed zucchini, freshly squeezed orange juice.
	afternoon tea	10 cashew nuts.
	Dinner	Omelet, green tea.
Day 2	Breakfast	2 fried eggs, green tea.
	Lunch	Greek salad (cucumbers, cherry tomatoes, bell peppers, feta cheese, olive oil).
	Dinner	Stewed fish, boiled broccoli, mineral water.
	afternoon tea	Watermelon.
	Dinner	Salad of greens and seafood.
Day 3	Breakfast	Kefir.
	Lunch	Omelet with mushrooms, green tea.
	Dinner	Veal chop, green salad.
	afternoon tea	Green apple.
	Dinner	Fried eggplant with garlic and nuts, green tea.
Day 4	Breakfast	Two boiled eggs, green tea.
	Lunch	Cucumber and tomato salad, cheese.
	Dinner	Fish baked with onions.
	afternoon tea	Skim cheese.
	Dinner	Roasted cauliflower, green tea.
Day 5	Breakfast	Two scrambled eggs with bacon, green tea.
	Lunch	Seafood salad.
	Dinner	Vegetable cabbage rolls with mushrooms.
	afternoon tea	Kefir.
	Dinner	Fried zucchini, green tea.
Day 6	Breakfast	Omelet, cheese, green tea.
	Lunch	Boiled broccoli with melted butter.
	Dinner	Fried chicken thigh, green salad.
	afternoon tea	Green apple.
	Dinner	Ham, cucumber and tomato salad, green tea.
Day 7	Breakfast	Cottage cheese casserole with sour cream, green tea.
	Lunch	Green salad with cucumbers and eggs.
	Dinner	Chicken cutlet, rice.
	afternoon tea	Kefir.
	Dinner	Boiled cod with cauliflower.

Diet rules

Dr. Atkins' new revolutionary diet is simple and affordable. However, there are certain rules that will facilitate and speed up the process of ketosis, allowing the body to quickly adapt to a new nutrition program:

Replace carbohydrate foods with fatty and protein foods in your diet. It's not difficult, but it will take some time and patience.
Completely exclude confectionery, bread, sugar, cereals, pasta, potatoes from the diet.
Limit the use of tomatoes, eggplant, fruits, root vegetables such as beets, radishes, carrots.
Drinking water and green tea is a must! The body must be freed from toxins, which will inevitably be excreted.
Adequate physical activity will only accelerate the processes aimed at weight loss.

You will quickly notice how the Atkins weight loss program works. A sample menu for the week will allow you to think over the preparation of those dishes that are indicated for use during the diet period.

System Disadvantages

Because the body needs carbohydrates just as much as it needs protein and fat, the limitations of Dr. Atkins' weight loss program won't work for everyone. The diet is not recommended in the following cases:

if the body is weakened after heavy loads or illness;
with renal failure;
with anemia;
during pregnancy and during breastfeeding;

Diet for heart disease

Excess weight is often the cause of heart disease. Can the low carb Atkins diet be used for hypertension? Perhaps this is one of the ways to help the body change the metabolism and improve the functioning of the heart muscle. The only recommendation for people who are familiar with such a disease as hypertension: you should not drastically change your diet and daily diet.

Gradually, carbohydrate foods on a diet should be replaced with fatty and protein foods. A gentle weight loss program will relieve you of stress and allow you to get used to a new lifestyle. You can come up with recipes for low-carb meals on your own or find examples in books or on the Internet.

All of America in the 70s learned about a simple doctor who tried a diet on himself with fantastic weight loss results. A cardiologist in Columbus, Ohio, inspired by an article in a medical journal, came up with a new diet. Subsequently, this diet became so popular that its name glorified its creator.

Robert Atkins was his name. Thanks to his father, who owned a chain of restaurants, Atkins was well versed in food. The medical article that inspired the creation of a specific nutrition system spoke about the issues of insulin dependence in diabetic patients. The idea behind the no-starvation diet was to force the body to produce its own glucose from internal fat stores with the help of enzymes.

How the Atkins method works

The combination of knowledge of cooking, medicine and a great desire to lose weight while reading a medical article led to a revolutionary discovery. The system created by Robert Atkins became the basis for such well-known diets and concepts as:
"Kremlin diet", "Dukan" diet, glycemic index, insulin index, protein diet, and many others.

The secret lies in the ability to replace, an indispensable companion of carbohydrates, glucose with protein. As it turned out, protein digestion requires a lot of water and a lot of fat, and carbohydrates are absolutely not needed.
With a sufficient amount of water, the process of protein hydrolysis with the help of the secrets of the stomach and pancreas releases the glucose necessary for the body.

The most interesting thing is that glucose is extracted, by a series of chemical processes, from internal fat. The whole process of digestion begins in the stomach and ends in the small intestine and requires a lot of time and a healthy gastrointestinal tract.
In some disorders and various diseases of the gastrointestinal tract, protein digestion becomes problematic or impossible, especially if the disorders are associated with the production of pancreatic enzymes.
The following happens, they ate a piece of meat - everything hurts, but they ate cake - everything is fine and you don’t want to eat.

Where to begin

The Atkins diet, with the right approach and under medical supervision, can restore the enzymatic work of the gastrointestinal tract.

You can start without a preliminary medical examination, but by following some simple rules:

The word diet says that you can not overeat - do not overeat.
You can eat anything that is not sweet. Even something that could theoretically contain glucose should not be eaten.
The food and weight diary is filled out daily.
Maximize physical activity for yourself.
Follow all food preparation instructions.
Keep the diet that you are used to. Even if you eat in the morning and in the evening, daytime snacks are only from acceptable foods.

If possible, go to the doctor's office and have a urine test for ketones before starting. Dr. Atkins himself recommends doing a daily urine test with indicator strips.
Monitor your body's reactions constantly. Discomfort in the form of weakness or headache is possible.
Allowed carbohydrates must be divided into several times, and this is not candy.

Two mandatory stages of the diet

Each stage of the diet is well-reasoned and thought out from a medical point of view. Therefore, it is necessary to adhere to strict recommendations if you are interested in the result.

Stage 1 - induction phase

A difficult period of getting used to the body and consciousness to a completely different way of eating. Requires a lot of patience and serious preparation. It provides for strict adherence to the menu prepared in advance for 2 weeks.

For this phase you will need:

scales;
diary;
menu.

For two weeks of a strict diet, blood sugar levels normalize and metabolism is rebuilt.

Stage 2 - stabilization phase

The stage of the body getting used to the established rules of nutrition and a mild way out of stress. The process has been launched, and now it is necessary to support the body with a stable diet, in order to quickly get rid of the addiction to sweets. According to the author, this stage should last constantly if you want to keep the effect. You can never relax, you must constantly monitor the quality and quantity of food. Carbohydrate control constantly.

What can you eat

The first 2 weeks of attacking body fat and normalizing blood sugar is dangerous with an increase in ketone in the urine. Therefore, we monitor our well-being as much as possible and, if possible, do a urine test.

The basic rule is 20 g of carbohydrates per day.

100 g of the product contains carbohydrates in grams.

List of products from which you can cook:

all types of meat, as well as raw smoked and dried;
all hard cheeses, regardless of fat content, the main thing is that there is no sugar (look at the label);
fresh seafood;
canned fish after careful study of the label;
eggs in their pure form, without additives, cooked in any way;
mushrooms;
animal and fish oils;
any vegetable oils;
any liquid without sugar.

Atkins diet: menu for 14 days

Day	Breakfast	Dinner	Dinner	Snack
1	boiled egg, 100 g fat-free cottage cheese, a cup of coffee	bowl of beef broth 200 g turkey fillet in soy sauce, one cucumber salad with sesame seeds	150 g boiled fish, a glass of fat-free yogurt	half a medium banana
2	two cheese rolls with salmon, a cup of green tea	bowl of broth, 200 g chicken fillet with pate, three cherry tomatoes	200 g squid stuffed with shrimp, glass of white wine	one young carrot
3	one egg omelette 5 g parmesan, half a tomato a cup of coffee	a plate of fish soup, cracker, shrimp skewers, half a lemon	200 g - veal stuffed with herbs, baked in the oven, half a glass of tomato juice	small sour apple with yogurt
4	100 g fat-free cottage cheese, one boiled egg Black tea	200 g beef meatballs, bowl of cream cheese soup half a bell pepper	200 g barbecue beef, one lime lemonade	half a grapefruit
5	omelet with spinach, cheddar and bacon, cup of coffee with milk	200 g julienne with tongue and mushrooms, cheese paste, half a tomato	100 g - cold boiled salmon with a sauce of half a cucumber with sesame seeds	half a medium banana
6	100 g cold chicken breast with a piece of hard cheese, coffee with milk	200 g - chicken meatballs with chili, bowl of broth, cheese sauce	200 g - grilled turkey fillet, glass of red wine	one young carrot
7	one boiled egg fish paste, half a cucumber a cup of coffee	200 g - shrimp julienne with mussels, soup plate, cracker	150 g chicken fillet, a glass of fat-free kefir, teaspoon mango pulp	low fat yogurt
8	one boiled egg roll with cheese and bacon, a cup of coffee	200 g - turkey breast stuffed with mushrooms, bowl of broth, piece of cracker with cheese paste	150 g - boiled veal with half a tomato, low fat yogurt	orange
9	ham omelet, piece of hard cheese a cup of tea with crackers	200 g - lamb in mint-pistachio sauce, mushroom salad with tofu cheese, bell pepper	150 g fat-free kefir, homemade chicken pate with rye bread	medium cucumber
10	100 g fat-free cottage cheese with finely chopped greens, boiled egg, a cup of coffee	200 g boiled veal with spices, bowl of broth with breadcrumbs	150 g boiled prawns with lime, 20 g nuts yogurt	medium banana
11	omelet with mushrooms and cheese, half a tomato a cup of coffee	200 g - beef cutlet, a bowl of pistachio puree soup, with tacan berry mousse	150 g BBQ halibut with fresh dill, a glass of lemonade from one lemon	one young carrot
12	two rolls of salmon with cheese, one boiled egg a cup of tea with a cracker	200 g - grilled chicken with lemon, bowl of broth, cucumber salad with sesame seeds	150 g turkey fillet baked with cheddar cheese, a glass of kefir	medium banana
13	100 g cheese casserole, one boiled egg cup of black tea with milk	200 g lean pork chops bowl of tomato puree soup small cracker	one small shrimp kebab with avocado in sweet sauce, glass of white wine	low fat yogurt
14	one boiled egg chicken pate with a small cracker, a cup of herbal tea	200 g - boiled salmon, soup plate, lime and cheese sauce	150 g - julienne with tongue and mushrooms, low fat yogurt	two kiwis

The approximate menu of the first phase of the Atkins diet is designed for weight loss of approximately 4 to 12 kg per week.
Provided that you drink at least 8 glasses of water a day.
If you find it difficult to drink during the day, drink 4 glasses in the morning before breakfast and the rest in the afternoon. In the evening, leave no more than one glass of water before dinner.

The universal diet for any age ends only when you stop losing weight by adding 5 g of carbohydrates every week.
All other rules, including preventive testing of urine for ketones, and blood for sugar, continue to be carried out constantly.

One day there will be a moment when you are sure to break something, do not be upset, and with new zeal, start all over again.