Example Atkins diet

Atkins and Diet

The Atkins diet is a nutritional system designed (by the homonymous specialist) for the treatment of type 2 diabetes mellitus and for weight loss.

The method involves four phases:

• Induction
• Continuation of weight loss
• Pre-matenimento
• Maintenance.

Furthermore, it grants the possibility to diversify the objectives and / or decide whether to lose weight more or less quickly.

Based on the nutritional principles of the Mediterranean diet and the traditional Italian academic guidelines, the Atkins diet is not a healthy system. In fact, especially in the first two phases, there is a serious probability that the side effects typical of hyper-protein and ketogenic diets may arise.

Below we will present an example of the Atkins diet, trying to faithfully respect all the principles that characterize the method.

Example

Induction Phase

The initial induction phase is the most challenging one. It lasts at least two weeks and, in theory, it should produce a significant weight loss by "educating" the body to extract energy from fat rather than from glucose (carbohydrates).

The most important tips of the method are:

• Consume 3 large meals or 4-5 smaller ones
• Consume eggs also daily, especially at breakfast
• Eat fish or meat for every main meal for 115-175g (never over 225g); do not take more than 110g for bivalve molluscs (eg oysters).
• Do not exceed 20g of total carbohydrates, of which at least 12-15g must come from vegetables (about 6 portions of raw leafy vegetables and 2 portions of cooked vegetables)
• Don't skimp on fats
• With regards to foods rich in lipids, it is possible to reach a maximum daily quota of: 115g of cheese, 10 black olives, 10 green olives, half avocado Hass, 30g of sour cream, 2-3 tablespoons of cream (respecting 20g of carbohydrates Total)
• The most suitable condiments are: extra virgin olive oil, sunflower seeds, turnip seeds, walnut oil, butter and mayonnaise; 3 tablespoons of lime or lemon juice are also allowed
• Use certain sweeteners (xylitol, saccharin, stevia), but no more than 3 sachets a day
• Use, if necessary, desserts designed for the Atkins diet (bars)
• Drink at least 8 glasses of 250ml of water per day
• Supplement food with vitamins, mineral salts and omega 3 (under medical consultation)
• Learn to distinguish satiety from gastric fullness
• AVOID cereals, legumes, cottage cheese and ricotta, nuts, berries and fresh fruit
• Learn to know the foods, studying the content of carbohydrates and finding those "hidden".

There is a precise list of permitted foods; among those of animal origin we find:

EXAMPLE 1

As can be seen from the table above, excluding what food supplements could provide, the Atkins diet example is lacking for various nutrients; among these: fiber, potassium, zinc, thiamine, folate and vitamin D. Cholesterol is excessive.

EXAMPLE 2

EXAMPLE 3

EXAMPLE 4

EXAMPLE 5

EXAMPLE 6

EXAMPLE 7

Weight Loss Continuation Phase

The same rules apply as for the first phase, with the following differences:

• Increase in permitted foods
• Progressive increase in carbohydrates; 5g more per week (the first week will be a total of 25g)
• Admission of cottage cheese and ricotta
• Admission of dried fruit and berries
• Admission of some fresh fruits.

Without repeating the previous menu, below we will mention some foods to be included that contain carbohydrates, with the portions including nutritional detail.

Pre-maintenance phase

This phase is to be faced when 4-5kg is missing at the desired weight. It lasts about 9 weeks and has the main function of highlighting the "subjective tolerance" to carbohydrates.

Overall it is characterized by 5 objectives:

• Slowly lose the last 4.5kg (half kg per week)
• Increase the daily carbohydrate share, in weekly steps, of 10g at a time; if phase 2 ended with a total of 45g, the first week of phase 3 will have about 55g of carbohydrates per day
• Try other foods, such as in the second phase, with new foods
• Understanding how to keep weight stable and discover the daily carbohydrate limit that tends to increase it.

Once again, without repeating the menu, below we will quote the new foods to be inserted.

Maintenance Phase

It consists of continuing to eat in the same way as phase 3, managing a maximum weight swing of about 2.2kg.

At this stage, the Atkins diet recommends:

• start practicing sports,
• consume only "good fats" (cold-pressed vegetables and butter)
• try all the foods abolished so far (obviously, based on sensitivity and individual needs).