Adkins diet

The Adkins diet, developed over 40 years ago by the American cardiologist Dr. Robert Adkins originally to fight their own excess weight for many years as famous. She helped to lose weight more than 50 million people, including her fans a lot of famous people such as Jennifer Aniston, Catherine Zeta Jones, Brad Pitt, Robbie Williams and many others.

Essence Adkins

The main essence of the Adkins diet, as well as a similar low-carb French diet Ducane is low-carb diet, in which the body is deprived of the main source of energy from carbohydrates, forced conversion to the processing of fat reserves. The main goal - to rebuild your metabolism so that the body is used to use fat as a primary source of energy, and to maintain a constant level of glucose in the blood and rid the person from food addiction and excessive craving for sweets.


According to Dr. Adkins recommended them food but losing those extra pounds, improves overall health, since fat loss away toxins in fat depots. In addition, he argues that the protein products of food with low glycemic index normalizes the level of sugar in the blood, because the protein is absorbed more slowly and therefore excludes carbohydrates were sharp glucose. This, in turn, prevents fatigue, headaches, joint and muscle pain, and even depression. But, for all its virtues, the technique is shown not all - it is not recommended for pregnant women, nursing mothers and people with kidney disease.

Phase of the Adkins diet

Weight loss program by Adkins consists of four phases, each of which has its own distinctive features.

The first phase - the phase of induction, the most severe and lasts a minimum of two weeks, during which the body starts "ketosis", which is the process of fat digestion. During the first phase to the following rules:

• carbohydrate intake to 20 grams per day;
• meals are 3 to 5 times a day in small portions, and the interval between meals should not exceed 6 hours;
• drink at least 8 glasses of plain water a day;
• constipation take food rich in vegetable fibers, and fiber;
• do not overeat - to leave the table with a sense of satisfaction, but not enough;
• completely excluded from the Adkins diet of bread, pasta, starchy vegetables, nuts, seeds;
• to accelerate the onset of ketosis desirable moderate exercise.
• Authorized products in the first phase - meat, fish, shrimp, mussels, eggs, any vegetable oil.
• In limited quantities allowed - cream, cheese, butter, sour cream, cucumbers, tomatoes, zucchini, cabbage, eggplant, green olives, nuts, seeds.
• Completely disabled - sweets, bread and pasta, tomato paste, potatoes, beets, carrots, grapes, banana, strawberry, orange, pineapple.

In the first phase begins weight loss, which is from 2 to 5 pounds, depending on the characteristics of the organism indvidualnyh.

The second phase is planned to reduce the weight and lasts from several weeks to several years, depending on how many pounds of weight to lose. In this phase of experimentally determined individual maximum daily amount of carbohydrates in which to continue losing weight without stopping ketosis. Different people, this value can vary greatly, ranging from 20g to 150g per day.

During the second phase should gradually increase the daily amount of carbohydrates and closely monitor the dynamics of weight changes. If the weight continues to drop, then you can increase the amount of carbohydrates in the Adkins diet, but if he stopped or increased need for a short time to return to the induction phase.

If you do daily control measurements of weight, as a rule, the dynamics of catch weights hard because one day its fluctuations are almost invisible. Therefore, to carry out test reliability can weigh once a week, this number increased duration of the second phase.

Similarly, you can self-regulate the entire process of losing weight - for example, if you want to diversify your menu, increase the amount of carbohydrates and thus slightly reducing the rate of weight loss. You can also increase the amount of carbohydrates consumed by increasing physical activity.

The third phase - the phase transition to the conservation of weight, starts when the desired weight. This phase is also experimental, but its purpose is the individual daily amount of carbohydrates, in which the weight will stop and remain stable. Recommend increasing the daily rate of carbohydrates is also very smooth, no more than 5-10 grams a week and closely monitor the dynamics of weight. This phase is necessary to approach very seriously and not to hurry, because the individual rules of carbohydrates for the stable maintenance of ideal weight, you will stick to for life.

The fourth phase - the phase of maintaining body weight, lasts a lifetime. Dr. Adkins says that if you observe a steadily in the third phase, the rate of carbohydrates, the weight will always-perfect. You can not relax and begin to use sweets, because the lost pounds will return immediately and the process of weight loss have to start again, with the first phase. Do not let weight gain of more than 3 kg of the desired weight.