It receives the name of his creator Robert Atkins. This diet arose in the USA and thanks to the amazing obtained results, its fame extended quickly.

The diet consists of eating proteins and fats mainly avoiding the carbohydrates.

The miraculous loss of weight that is experienced, mainly in the first weeks must to a basic mechanism of the metabolism and catabolism of the human body.

Our organism degrades or burning fire the carbohydrates to obtain energy, nevertheless the proteins need a long process degradation to become glucose (energy), therefore they are accumulated in the form of fat. If we reduce
the carbohydrates, to our body it is not more remedy than to take those proteins to him (that would be accumulated like reserve in the form of fat) and to burn them to obtain energy.

In this diet a 90% of proteins are due to ingest, meats of all type (white or red), fish, seafood, eggs, cheese, oil, cream, butter, butter,…

A 10% of hydrates in the form of vegetables and vegetables can only be ingested, and this is after you take to a time doing the diet to it, in principle is less than a 10%.

It is necessary to avoid you graze, cereals, bread, rice, potatoes, fruits, vegetables, flours, sugar, honey, spirits…

They are possible to be taken although in small amounts: milk (milk and yogurt), farinaceous vegetables (marrow, carrot, eggplants…)

We propose an example to you than it could be the diet of a day.

ALLOWED foods

Around 90% of the diet it is based on consuming proteins and fats, without mattering that they have much cholesterol or that greasy they are saturated like for example:

• Inlays.
• Cheeses.
• Red meats.
• Seafood.
• Eggs.
• Whole Yogurt.
• Butter and margarines.
• Milk mayonnaises, oils, butters, creams.

Foods nonALLOWED

10% of foods (the carbohydrates we will obtain) it from vegetables, having had to limit the following foods to the maximum:

• It grazes.
• Rice.
• Flour.
• Vegetables (chick-peas, string beans, lentils).
• Breads.
• Spirits.
• Sugar.
• Milk.
• Rich fiber vegetables (carrot, potato).
• Vegetables like the beet, borraja, etc. (maximum 50 gr. by food)

The Atkins diet is not due to realise by a period superior to 30 days. It would have to be controlled by a doctor, to assure that their possible indirect effect do not affect our health.

To consider

Many doctors have criticized this diet, since he can have undesired indirect effect, eg:

It contains great amount of high cholesterol proteins and saturated fats, that are detrimental for the health and it is specifically related them to cancerous diseases, increase the levels of triglycerides, uric acid and cholesterol, which also favors the cardiovascular diseases and can contribute to the appearance of the denominated “drop” (deposits of crystalline character in the main joints).

When limiting the carbohydrate consumption, is of the fat and muscles of where the body obtains the energy, which causes fatigue and wears away muscular.

It can bring about a mineral vitamin deficiency and salts due to the lack of fruits and vegetables.

Also it can cause constipation because of the lack of fiber.

Next the Diet step by step

In order to begin this most important diet it is knowledge than it is not a diet but a form of life, therefore it is necessary to study the book well, because one is our health.
The diet consists of 4 stages, induction, PPP (lost of progressive weight), pre-maintenance and maintenance.

Induction.

This stage lasts a minimum of 14 days and a maximum of 6 months (this is something regarding the weight that wishes to lose the person, the more weight must waste the more time will be in induction but always thinking that I-I must obligatorily happen through all the phases not to obtain the so undesirable effect)
In this phase 20 grams of carbohydrates to the day can be consumed maximum and the allowed foods are:

During the meals they are possible to be eaten freely during Induction
all the fish, birds, seafood, meats, eggs.

Oysters and mussels have contained carbohydrate major that other seafood, so they limit his 120 consumption to gr. the day.

Processed meats (inserted), such as ham, bacon (bacón), pepperoni, salami, Vienneses and other cureds meat and some fish can have been preparations with added sugar or starches and will contribute to their carbohydrate account. Also it has to have well-taken care of with products that are not exclusively meats, fish or bird, such as misty fish of imitation,…. Finally, not to consume more than 120 gr. to the day of vísceras.

OTHER ACCEPTABLE FOODS DURING THE INDUCTION

Cheeses can to consume between three and four ounces (85 to 113 grams) of cheese per day, as long as they are cheeses that contain fat, are firm, soft, semisoft or añejos*, among them:

• Cheese Cheddar
• Milk cheese of cow, ewe and goat
• Cheese cream
• Gouda cheese
• Mozzarella cheese
• Blue Roquefort cheese and other cheeses

* All the cheeses contain a little carbohydrates. It must have this in mind at the time of deciding the amount of cheese that is going to consume. The gold rule is to count 1 ounce (28 grams) of cheese like 1 gram of carbohydrates. It considers that the cheese cottage, the cheese fresh mess orderly and other cheeses are not allowed during the Induction. The cheeses of “diet”, the cheeses to grease or the serum cheeses are not allowed. The people who suffer symptoms known due to sensitivity the leavening, allergy to milky products or intolerance to the cheese must avoid it. The imitations of the cheese are not allowed, except the cheese of soybean (tofu) or rice, but it must control the carbohydrate content.


Vegetables, you must consume between two and three daily cups of:

• Buds of alfalfa
• Mushrooms  
• Endive
• Parsley
• Endive
• Peppers
• Celery
• Fennel
• Radicchio
• Chicory
• Jicama
• Radishes
• Small onions
• Lettuce
• Roman lettuce
• Cucumbers

Of the following Vegetables, it can consume a cup per day itself takes 2 cups from the previous group. The following vegetables contain a little but carbohydrates that the salad vegetables:

• Artichoke (alcaucil)
• Root of celery
• Pumpkin
• Hearts of artichoke (alcaucil)
• Rhubarb
• Asparagus
• Beets
• Chucrut
• Buds of Bamboo
• Leaves of Green cabbage (green cabbage)
• Onion of Verdeo (escalonia, cebollitas of cambric)
• Tooth of Leon
• Chinese peas
• Buds of Soybean (germinated of soya)
• Leaves of Tooth of Leon
• Long Zapallo
• Leaves of Beet (beetroot)
• Eggplant
• Spinach
• Brócoli Palm hearts
• Chauchas (bainites)
• Brócoli Rabe
• Pumpkin of Summer (zucchini, Italian zapallito, marrows)
• Cabbages of Brussels (repollitos of Brussels)
• Tomato (tomato)
• Ejotes, green beans
• Buds of soybean
• Leek (pore)
• Turnips
• Cabbage (Cabbage)
• Water chestnuts
• Cauliflower
• Onion
• Zucchini (zapallito Italian, marrows)

The carbohydrate content of a vegetable whose size is reduced significantly when cooking, like the spinach or the tomato (tomato), must calculate before putting under it baking, in order not to underestimate its carbohydrate content.

Supports for the allowed salads:

• Crisp bacon in small pieces
• Rallado cheese
• Pricked hard eggs
• Skipped mushrooms
• Bitter cream
• Spices

It can add all the spices that wish, but asegúrese of which no contains added sugar, next an allowed spice list:

• Grass
• Basil
• Garlic
• Rosemary
• Pepper of Cayena (pepper of Tabasco)
• Ginger
• Salvia
• Coriander (culantro, coriander)
• Oregano
• Tarragon
• Eneldo
• Pepper
• Thyme
  

It uses oil and vinegar like dressing for salads (but balsamic nonvinegar, since it contains sugar) or lemon juice, grass and spices. Also, it can consume the dressings for salads that come preparations, but without added sugar, and with not more than two carbohydrates by spoonful.

Acceptable fats and oils

Many fats, especially certain oils, are essential for a good nutrition. The olive oil is especially valuable. All the other vegetables oils are allowed. The best ones are those of canola, nut, soybean, seed of grape, sesame, sunflower and safflower, especially if they are “pressings in cold” or “pressings to machine”. Poli does not cook insaturados oils, like the oil of maize, soybean and sunflower to high temperatures nor allows that they burn nor that form smoke. It can consume butter (butter). It must avoid margarine, not by its carbohydrate content, but because they are generally done of fats trans (hydrogenated oils) that are a serious danger for the health. (The healthy food stores sell some margarines nonhydrogenated). It is not necessary that it retires the skin and the fat of the bird or cow meat. The salmon and other fish of cold water or blue fish are excellent fatty acid sources Omega 3. It remembers that to try to realise a low version in fats of the Nutritional Method Atkins it will interfere in the process to burn fats and will prevent his loss of weight.

Endulzantes artificial

It must determine that endulzantes artificial they adapt to his pleasure; it has allowed the following: sucralosa (sold like Splenda [METRIC TON]), saccharin, cyclamate and acesulfamo-k. It must avoid the natural endulzantes that finish with the suffix “- bear”, like maltose, the fructose, etc. Nevertheless, certain sugar alcohol, like maltitol, they do not affect the sugar levels in the blood, and therefore they are acceptable. The saccharin has been studied to depth, and injurious effects in rats were detected when extremely high doses were provided to them. The Food and Drug Administration (Administration of Drugs and Foods, FDA) has retired to saccharin of its cancerigenic product list. This decision is taken on the base of a deep revision of medical publications and the declaration of the National Institute of Science (National Institute of Science) of which “there is no a clear association between saccharin and the cancer in the humans”. She is safe if it is consumed with moderation. This means not more than three packages per day. The saccharin is sold like Sweet'n Low. Nevertheless, the preference of Atkins is the sucralosa (Splenda [METRIC TON]), the unique endulzante made from the sugar. The sucralosa is safe, it does not contain calories and it does not elevate the sugar levels in the blood. It has been used in Canada per years and it recently approved it to the FDA after more than 100 studies realised during last the 20 years. It considers that each package of substitute of the sugar contains approximately 1 gram of carbohydrates, therefore, it does not forget to include this amount in his daily total ingestion.

Acceptable drinks

Asegúrese to drink a minimum of eight glasses of eight ounces (237 ml) per day, of anyone of the following types of water:

• Filtered water
• Mineral water
• Water of spring
• Water of the faucet
• In addition, it can take the following liquids:
• Broth is transparent (not all the marks; it reads the label)
• Mineral water with gas
• Cream, double or simple (to limit it two or three spoonfuls per day; it considers the carbohydrate content)
• Coffee or tea descafeinado*
• Drink of diet prepared with sucralosa (Splenda [METRIC TON]); it asegúrese to count carbohydrates
• Water of Seltz with essence (it must say “without calories” and it does not have to contain aspartame)
• Lemon juice or juice of Lima (it considers that each contains 2.8 grams of carbohydrates by ounce [28 grams]); it limits the consumption two or three spoonfuls

 
*El excess of caffein can cause a sugar level in the unstable blood and it they must avoid the people who suspect that they are employees of caffein. The grain drinks are not allowed (substitutes of the coffee). The spirits are not allowed either during the Induction; those that is low in carbohydrates they are a good option if they are consumed with moderation in the later stages.

Foods of special categories

In order to add variety, every day it can eat between 10 and 20 olives, means small avocado, one ounce (28 grams) of bitter cream or three ounces (85 grams) of double cream without sweetening and also two or three spoonfuls of lemon juice or files. But it has well-taken care of because sometimes, these foods can delay the loss of weight in some people and can be necessary to avoid them during the two first weeks. If it feels that too much in losing weight is being delayed, moderates its ingestion of these foods.

Foods of fast preparation

Although it is important that it eats foods without processing mainly, some controlled carbohydrate products can be practitioners to him when it cannot find foods appropriate, it does not have time for a food or it needs a fast refreshment. But and but companies are creating healthy products that they are possible to be eaten during the phase of Induction of Atkins. It only remembers two things:
All the meals of fast preparation are not equal, therefore, it controls the labels and the content of carbohydrates.
Although these foods can cause that to follow the Atkins method it is but easy, does not exaggerate. It remembers, always must follow the Rules of the Induction.

Before asking for food marks to use the finder in the forum savoring low carbohydrate products.

The blocking ones of carbohydrates are not advised by atkins nor in this diet reason why its use is not advised absolutely. The use of these will run under the risk and responsibility of each person, despite if the usuary person wants to comment something on the matter she does that it in off-topic or low diets in carbos since she does not comprise of the Atkins diet.

The measurement of the vegetable cup is of 250cc of capacity, that is to say a cup of those of white coffee, is not the weight, is the volume.

Not to forget in this diet the indispensable thing a multivitamin one to power to be without iron since this diet provides with sufficient, to take every day during the three first stages of the diet.

Also it is necessary to make a special mention to the exercise, is not indispensable, but they are wanted to notice more expresses and better results the ideal would be to realise three hours of exercise to the week.