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Protein diet (Atkins diet) and rapid weight loss
The protein diet as a diet depends on increasing the amount of protein that the individual eats in exchange for a very small amount of foods containing carbohydrates, which makes the body depend on the fat stored in it and works to burn it for energy.
This diet causes a rapid decrease in weight, especially in the first two weeks of its application, because reducing carbohydrate intake leads to loss of body fluids, and excessive intake of foods containing protein leads to the formation of substances called ketones, which are released into the bloodstream, causing loss of appetite and also nausea; Read also: Burn your calories in 8 amazing ways Dr. Atkins' famous diet The complete protein diet Atkins, you don't need to reduce the amount of meat you eat or get rid of excess fat but instead control the carbohydrates you eat is most important.
The protein diet or Atkins diet is divided into 4 basic stages, and depending on your goals for losing excess weight, you can start at any of the first three stages.
Carbohydrates so that you get only 10% of your body calories from carbohydrates instead of getting 45-65% in the normal situation, and vegetables such as asparagus (asparagus), cauliflower, celery, cucumber, green beans and peppers should represent about 12 15 grams of total carbohydrates you eat daily.
- You should eat protein such as fish, shellfish, poultry, meat, eggs, and cheese at every meal.
- You do not need to restrict oils and fats, but you cannot eat most fruits as well as sugary baked goods, bread, pasta, grains and nuts.
- You drink eight glasses of water daily and this phase lasts for at least two weeks, depending on your weight loss.
Second: the balancing stage: in this stage, you should continue to eat at least 12-15 grams of net carbohydrates through vegetables, also you should avoid foods that contain added sugar, but you can add some nutrient-rich carbohydrates and also more Vegetables, berries, nuts, and seeds As long as you continue to lose weight, you should stay at this stage until you are only 4.5 kg below the weight you want to reach.
Third: Pre-continuity stage: In this stage, you should continue to gradually increase the number of foods you can eat including fruits, starchy vegetables and whole grains, and you can add about 10 grams of carbohydrates in your diet each week But you should lower this value if your weight loss stops, you should stay at this point until you reach the weight you want to reach.
Fourth: Continuity stage: You can move to this stage when you reach your desired weight and then continue in this stage following this diet for life.
Related Topics 10 different healthy snacks and how to include them in your diet What foods contain high protein? The first way to make a protein diet Calories: 1120 calories, and the duration of one day is as follows: Breakfast: Drink 2 cups of water on an empty stomach + 4 tablespoons of beans without any fat or a boiled egg + a cup of light yogurt + a cup of tea or coffee. After three hours: 2 cups of water + a box of light yogurt or a cup of soy milk.
Lunch: 2 cups of water before eating the meal + boiled or grilled fish or boiled or grilled chicken or boiled or grilled red meat according to your choice by 150 grams + half a kilo of green salad + a cup of sweetened soy milk with chocolate.
Snack: 2 cups of water + a cup of light yogurt. Dinner: 2 cups of water + 4 tablespoons of beans without any fat + a piece of cheese of 50 grams of Quraish cheese.
Before bed: 2 cups of water. The second way to make a protein diet Calories: 983 calories, for two days as follows: Breakfast: 2 cups of water on an empty stomach + 4 tablespoons of beans without fat or a boiled egg + a cup of tea or coffee according to your choice. After 3 hours: 2 cups of water + a box of light yogurt or a cup of soy milk.
Lunch: 2 cups of water + any type of protein such as meat, chicken or fish, either boiled or grilled by 150 grams + a quarter of a kilo of green salad. Snack: 2 cups of water + a cup of light yogurt.
Dinner: 2 cups of water + a boiled or fried egg, but without fat. Before bed: 2 cups of water.
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The third way to make a protein diet calories 795 calories for a period of three days as follows: Breakfast: 2 cups of water on an empty stomach + a piece of Quraish cheese of 50 g or 4 tablespoons of beans without adding fat. After two hours: 2 cups of water + one boiled egg.