REDUCE THE PROPORTION OF BAD CARBOHYDRATES.
Potato. Pasta, bread, rice, carrots, beets, muesli, sugar, corn, cakes, cakes, chips, sweets. How often do you use it? These foods are easy to buy and enjoyable to eat, and it’s no surprise that they become a staple of our diet. In the body, they are quickly transformed into sugar, and if they are not needed as a source of energy.
their excess is stored in fat. Sources of good carbohydrates include fresh, colorful vegetables and fruits, bran bread, brown rice, peas, oatmeal, buckwheat, rye bran bread, fresh fruit juice without sugar, whole meal pasta, red beans, dairy products, lentils , Turkish peas, dark chocolate (with 60% cocoa), fructose, soy, green vegetables, mushrooms.
INCREASE YOUR FIBER PROPORTION.
Increasing the amount of fiber in your diet will provide several benefits:
1. Fiber-rich foods contain vitamins and minerals;
2. Fiber-rich foods contain a lot of moisture, which is important for preventing constipation;
3. Fiber helps to optimize the digestive process, stimulating the metabolism and providing faster removal of toxins and waste products from the body;
4. Food rich in fiber supplies beneficial bacteria to the digestive canal, which helps to minimize the number of harmful bacteria and maintain internal balance.
Fruits are also a great source of fiber, but they are high in sugar (fructose), which your body will convert into glucose and store as fat if it’s not needed immediately. Almost all vegetables are low in sugar, so we recommend increasing the proportion of vegetables and limiting fruits to two per day while you lose weight. The best fruits are apples, apricots, cherries, grapefruits, grapes, kiwis, oranges, peaches, pears, pineapples, plums, strawberries and watermelon.
You need to get 25-35 g per day. fiber.
An example of a daily diet containing 35 g of fiber: 4 dried figs (4.5 g), 1 bowl of oatmeal (1.6 g), one large tomato (1 g), a serving of green peas (7.4 g), a serving of broccoli (2.6 g), a portion of whole meal pasta (6.3 g), 1 raw mango (3.9 g), 1 pear (4 g), 2 slices of whole meal rye flour bread (3.7 d), a total of 35 g of fiber is obtained.
INCREASE PROTEIN.
Protein is a vital component. The constituent elements of protein are amino acids. The absence of one essential amino acid makes it difficult to absorb others. Therefore, we strongly recommend consuming food of both animal and plant origin. The approximate daily dose of protein is 1.2 g per 1 kg of weight (50% animal, 50% plant).
Products containing animal proteins: beef, veal, lamb, pork, poultry, pork products, fish, aged cheeses, eggs, milk, soft cheeses.
Foods containing plant proteins: soy, sprouted wheat, seaweed, roasted peanuts, lentils, white beans, almonds, oatmeal, bran bread, chocolate (containing 70% cocoa), rye, whole meal pasta, brown rice, walnuts.
If you don’t get enough protein, your body will take it from your muscles and organs.
Protein from food is not completely absorbed. Formula 1 meal replacement shake contains high-quality, fully digestible, pure protein in an easy-to-use form; The shake will help balance YOUR body’s need for protein and the amount of protein in YOUR diet.
REDUCE YOUR CONSUMPTION OF HARMFUL FATS.
We know that excess fat is harmful to health, but fats themselves are very important. Fats supply the body with multifunctional nutrients, help keep blood vessels elastic, nourish the brain and nervous system, supply the body with energy, contain fat-soluble vitamins (A, D, E), and participate in the synthesis of hormones.
Bad fats: butter, cream, beef, pork, lamb. All animal fats.
Good fats: fish, olive and sunflower oil, avocados, nuts, sprouts. These fats provide your body with essential fruit acids .
First stage of the Atkins diet
The first two-week phase of the Atkins diet is also called the induction phase. During this period, the body gets used to the new diet and switches to lipolysis (using fats rather than carbohydrates as an energy source).
To do this, exclude all foods containing carbohydrates from the diet, with the exception of non-starchy vegetables. Alcohol and caffeine, which stimulate appetite and prevent weight loss, should also be excluded. Prohibited foods should not be consumed even in small quantities, since just 1 teaspoon of sugar, for example, contains about 5 g of carbohydrates, which is 25% of the daily value in the first stage of the Atkins diet.
All proteins and fats, as well as their combinations, are allowed. Many foods contain carbohydrates in fairly large quantities. Thus, ready-made sauces may contain sugar and starch, a carbohydrate component is almost always added to semi-finished meat products, and low-fat versions of products may contain an increased amount of carbohydrates compared to their “regular” counterparts. Try to give preference to natural products, whenever possible, cook yourself.
The diet during the first stage of the Atkins diet remains familiar. You can eat three times a day, or have snacks in between meals. You can eat at any time. Portions should be normal, you should eat until you feel full, but do not overeat and under no circumstances overeat.
During the first stage of the Atkins diet, you need to pay attention to sufficient water intake. This is very important when following low-carb diets. Drink at least 2-3 liters of plain water per day. Since a radical change in dietary style is a strong stress for the body, it is necessary to start taking a multivitamin complex. For constipation, you should increase the consumption of plant foods rich in fiber (lettuce, flax seed, cabbage), and, if necessary, purchase appropriate supplements.
Try to diversify your diet, use your imagination, look for new recipes. Buy new types of meat and fish, a lot of different vegetables (after finding out the amount of carbohydrates in them). Prepare vegetable soups and “hearty” salads, vegetable purees and green salads, stews and vegetable side dishes.
During each meal, eat high-quality protein; you can snack on cheese or cucumber. In the restaurant you can choose any meat dish (without flour gravy or breading), an appetizer of fish, seafood, sausages, as well as green vegetable salad, black olives. The more varied your menu is, the easier it will be for you to endure the Atkins diet, especially at the first, most difficult stage.
