Diet by blood type - 1, 2, 3, 4 groups: food table

Brief description of the diet. Type: low-carb, protein. Duration: from 2 weeks to infinity. Results: from 5 kg in 2 weeks. Difficulty: medium.

Dr. Atkins' low-carb diet is at the peak of its popularity. Examples of many stars inspire you to try this system, which allows you not only to lose weight, but also maintain the results for a long time. Kim Kardashian, an American actress and model, used her help to get her figure in order after giving birth, publishing reports on Twitter. A big fan of the technique is Sharon Osbourne, an English TV presenter, writer, wife of a famous rock musician. Jennifer Aniston, a Hollywood beauty, also tried this method and, according to her, was very pleased.

Review your basic daily calorie limit

When you lose weight, the hormones that control your energy intake cause your body's overall metabolism to decrease.
Typically, it slows down by 40 calories per day for every pound of weight you lose. To lose weight, you need to burn more calories than you consume. Since you're burning less now than before, you'll have to make some adjustments to your menu.

You can calculate the difference in how your metabolism works by multiplying your weight loss by 40 calories. You will likely need to burn about 100 to 200 calories per day to continue losing weight at the same rate as before.

From the history

Robert Atkins is an American cardiologist who, since the mid-20th century, has been developing a low-carbohydrate diet, which was supposed to not only promote effective weight loss, but also lower blood cholesterol. In the 60s, he conducted numerous studies that show positive dynamics. And the doctor himself successfully used the technique to put his figure in order.

Dr. Robert Atkins

The development is becoming incredibly popular. In 1970, Vogue named it “diet of the year.” In 1972, the book “Dr. Atkins’s Dietary Revolution” was published, detailing the principles of the method and describing the results of the research.

20 years later, in 1992, Robert publishes an updated edition of “Dr. Atkins' New Revolutionary Diet.” In the USA in the early 2000s. Only the lazy did not use this technique for losing weight. According to surveys, every 11th American adult has experienced it.

Interesting fact. In the early 2000s. In the United States, sales of chocolate spread and rice fell sharply. In reports at economic forums, one of the reasons was quite seriously cited as the craze for the Atkins diet, for which these products are on the prohibited list.

The popularity of the diet forced scientists to conduct a number of studies on its effect on the body. The majority confirmed its effectiveness in terms of weight loss. It was also found that it actually normalizes blood cholesterol levels and blood pressure. But almost all the reports had a caveat: eating a high-protein diet for such a long time increases the risk of developing diseases related to the cardiovascular system.

Despite this, many medical societies (in particular, the American Association of Family Physicians) have officially supported the Atkins diet as a method of guaranteed, safe weight loss and treatment of hypertension.

On the topic: “American Diets.”

Keep a food and exercise diary

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As you approach your ideal weight, you can begin to take a more relaxed approach to your diet and the amount of exercise per week. But in fact, you must be even more vigilant than before.

Be responsible by keeping a food diary or using a calorie counting app. Compare the amount you consume with the amount you expend. Be as honest and accurate as possible.

Complete Atkins Diet Food Chart

Table 1. Products that form the basis of the diet

Table 2. Products that are introduced into the diet with caution and in limited quantities

Table 3. Prohibited products

Adjust your nutrient ratios

Low-calorie diets are more effective than others, but they can be quite difficult to follow. In addition, often with this type of nutrition the body lacks the necessary substances.

Adjust your diet so that you consume more protein (most of it from lean sources) and fewer carbohydrates. Try eating nuts, lentil soup, chickpeas, whole wheat pasta and vegetables.

Recommendations

In order not to violate the basic principles of the diet, use the recommendations of specialists.

General Tips

Atkins tables indicating “net” carbohydrates in foods should always be in front of your eyes. Counting is required. Their quantity should be evenly distributed among meals. You cannot eat all 20 g of “pure” carbohydrates at one time, which will cause a sharp jump in blood sugar.

Side dishes of cereals and potatoes are replaced with vegetables in any form. Coffee is not a prohibited food and does not contain “pure” carbohydrates, but it lowers the level of insulin in the blood, which is unacceptable. Therefore, you need to either limit it or find an analogue (green tea, chicory).

Be sure to exercise throughout your weight loss journey. Protein foods and training will allow you to become the owner of an ideal figure. Skipping phases is strictly prohibited.

"Hidden" carbohydrates

Sauces

They contain starch, flour, sugar, and therefore are high-carbohydrate products. For example, in 1 tomato there are only 2 g of “pure” carbohydrates, and in tomato paste there are already 20 g. In mustard - also 20 g, in soy sauces - up to 25 g.

Breading

The Atkins diet is good because it allows the consumption of fish and meat, as well as various products made from them. You can even fry them. But as soon as you do it in batter or breading, the carbohydrate content of the dish begins to go off scale. It is better to abandon them, at least in the first two phases.

Ground meat

Bread is often added to store-bought minced meat, and this is a very high-carbohydrate product that is prohibited for those losing weight.

Medicines

Liquid syrups and suspensions often contain glucose, as do the gelatin shells of capsules, and tablets almost always contain starch.

Vitamins

Some experts argue that the Atkins diet, due to an unbalanced diet, leads to vitamin deficiency, so it is necessary to regularly take multivitamin complexes. However, the developer of the method himself did not think so and in his book gave detailed instructions on how to avoid a lack of nutrients through approved products:

to eliminate vitamin A deficiency in the diet, you need to include fish oil, liver, butter, onions, parsley, sorrel and spinach as often as possible, and vegetables - bell peppers and cabbage;
B vitamins: pork, nuts, parsley and lettuce, butter;
C: pepper and citrus fruits, wild garlic, dill, parsley, onions;
D: cottage cheese, hard cheese, butter, yolk, permitted seafood, fish, caviar, fish oil;
E: eggs, all types of oils, liver;
F: nuts, fish and pork fat, vegetable oil, shellfish;
K: spinach and lettuce greens, all varieties of cabbage, olive oil;
P: nuts, peppers, green and black tea, all varieties of cabbage, tomatoes.

Indicator strips

Indicator strips are a tool that allows you to determine the presence of ketosis in the body (they show the level of ketone bodies in the urine). They are freely available in any pharmacy and are inexpensive. Brands can be very different: Acetontest, Ketostix, Ketofan, Uriket, etc. They are one of the means of monitoring weight loss on the Atkins diet. They are used in phases 1 and 2, when fat breakdown is the main process and you need to know for sure whether it is running.

If the indicator strips show from 2 to 10 mmol/l of ketones in the urine, the weight loss process is going according to plan, there is no need to adjust the diet. If it is elevated, increase the amount of water you consume. If the color of the indicator strip does not change within several days, you need to eat less carbohydrate foods.

There is no urgent need to use indicator strips; most often, scale readings are sufficient. But for more precise control of the progress of ketosis, they can be useful.

If you understand the essence of the diet, understand how it works, and follow all its principles strictly, you can say goodbye to the problem of excess weight forever.

Contraindications

The low-carbohydrate Atkins diet has its contraindications, identified on the basis of repeated studies:

mental illness;
kidney diseases, liver problems;
disruption of the gastrointestinal tract;
weakening of the immune system;
postoperative recovery period;
enhanced training regimen at a professional level;
unstable hormonal levels;
old age.

The presence of diabetes and heart disease is a good reason for prior consultation with your doctor.

Third stage

It begins only after achieving the set goal. However, you should not think that if the scale shows the desired weight, then the diet is complete. This is where the hard part begins. It is important to consolidate the result achieved by such efforts by developing an individual nutrition system that takes into account all the person’s taste preferences and necessary restrictions.

The optimal balance is found gradually. Every week you can increase the amount of carbohydrates by 10 points, while not forgetting to weigh yourself once every three days. The main parameter of success remains a person’s weight. It should not grow during the entire stage. If for some reason the kilograms begin to add, then you should urgently cut back on the amount of carbohydrates you consume.

Typically the third stage lasts about three months. This is exactly how much time is needed to develop new taste habits, avoid breakdowns and create a traditional diet.

The result of this stage is the determination of the maximum allowable amount of carbohydrates that are optimal for creating a menu and do not lead to weight gain. It must be remembered that during this stage, metabolic processes in the body continue to change.

Sample menus for 1 and 2 weeks for each day will tell you how to properly create a diet in accordance with the basic principles of the Atkins diet. Most meals come with portion sizes to ensure the carb content is not exceeded. If their volume is not indicated, then you can eat without restrictions. But remember that you are losing weight and it is recommended to finish your meal with a slight feeling of hunger.

Menu for the week

The amount of “net” carbohydrates consumed is indicated by day.

Menu for 14 days

Menu for the month

If you decide to stay in the induction phase for a month, you need to take the menu for 14 days and repeat it again. If after 2 weeks you plan to switch to stage II of the diet, include additional products in it (the daily volume is indicated).

Vegetables: