суббота, 15 декабря 2007 г.
Diet Atkinsa
Diet Atkinsa – oneof the most high-speed and effective diets. Especially it(she) is
popular in the West. Many Hollywood stars – Ketrin Зета-Johns, Ren
Zelveger, Dzhennifer Lopez, Minni the Driver, Matthew Perr, Dzhennifer Eniston and - declare others, that they managed to grow thin, exclusively owing to this diet. Diet Atkinsa
even became known under other name - the Hollywood diet. But its(her)
principles remain constant – restriction of consumption of
carbohydrates.
The basic mechanisms of diet Atkinsa
In a basis of diet Atkinsa, as well as others nizkouglevodnykh diets which are only a variation of diet Atkinsa,
the principle lays, that a principal cause of adiposity and adjournment
of fat in an organism is the excessive use of carbohydrates. Really,
the majority of kinds of food rich with carbohydrates conducts to fast
increase of sugar in blood that forces a pancreas to develop(produce)
insulin, a hormone delivering to cells(cages) nutrients. Cells(cages)
of an organism use these substances to develop(produce) energy. But if
in blood it is too much sugar, more, than it is required to
cells(cages) for normal ability to live, its(his) surplus is postponed
in the form of fat. The more sugar acts in blood, the more insulin the
pancreas is compelled(forced) to make. In turn, the more insulin it is
made in an organism, the less sensitive there is an organism to this
hormone. In other words, insulin loses the efficiency, and more and
more than sugar otlagaetsya in the
form of fat. It turns out some kind of a vicious circle. Certainly, the
description of this process schematically enough, – the
complex(difficult) mechanism, which human body uses manufacture of
insulin and adjournment of fat to receive an adequate feed(meal).
There are also proofs, that some people, most likely because of genetic
predisposition, are inclined to faster set of weight at the use of
carbohydrates, than others, using the same quantity(amount) of
carbohydrates.
Pluss and minuses of a diet
Diet Atkinsa has
many opponents who put forward reasons, that else up to the end is not
proved, what exactly insulin is responsible(crucial) for excess weight.
But the return quite right: excess weight conducts to insulinovoj tolerance at many people, and is exact at diabetics. Other researchers criticizing diet Atkinsa,
approve(confirm), that the increase in quantity(amount) of insulin
conducts to adiposity only at those people who consume too many
calories. That is, excess weight is typed(collected) not because of
carbohydrates, and because of overconsumption of calories.
Nevertheless, it is proved, that people lose weight, following nizkouglevodnym to diets, much more quickly, than as a result of other diets. But it and is not surprising. The first 2 kgs lost on nizkouglevodnoj
to a diet, - not fat, and water as carbohydrates promote deduction of a
liquid in an organism. When you reduce consumption of carbohydrates,
that, certainly, start to consume more fibers and fats. But supporters
of diet Atkinsa approve(confirm),
what even using a plenty of fats, you can dump(reset) weight. The
reason of it(this) is covered that as fat is acquired more slowly, than
carbohydrates, feeling of famine does not come also you longer are less
inclined to intercept pieces between receptions of food. To that there
are convincing enough historical examples. For example, it is known,
that among eskimos and other northern people adiposity meets extremely
seldom. And in fact the basic diet of eskimos is a meat and fat of
animals.
Concept ketoza
In diet Atkinsa one more
principle of disposal of excess weight lays also. The purpose of this
diet – to result(bring) an organism in one of its(his) natural
conditions, named ketozom at which start to be developed(produced) ketony
– the collateral chemical substances accelerating burning of fats in an
organism owing to what excess weight is lost. Besides accumulation ketonov
is very frequent leads to occurrence of feeling of an easy(a light)
nausea owing to what you start to feel disgust for meal and eat less.
However, it is necessary to note, that though as we have already told, ketoz
is a natural condition for an organism, and does not cause(cause) harm
during certain time if this condition is kept during too long time, for
example within several months, it can lead to some serious
complications. First, at ketoze the
level of urea in blood that can lead to urolithic illness at the people
having to it(these) predisposition raises(increases). Secondly, when
the quantity(amount) ketonov reaches(achieves) the certain level, the organism starts to get rid of them, getting rid simultaneously from kaliya and sodium. Loss of these important minerals can lead obezvozhivaniyu or intimate aritmii.
To avoid it(this) it is possible, carefully following
instructions(indications) of a diet and in addition accepting
polyvitamins and minerals.
The basic phase of a diet makes 14 days during which
it is necessary to follow food restrictions strictly. Daily consumption
of carbohydrates should not exceed 20 g
in day. It is possible to not observe restrictions in calories and
quantity(amount) of food, but it is necessary to eat only when you are
hungry and to stop reception peep, when were sated(saturated), instead
of to gorge on up to painful(unhealthy) sensations in a stomach.
Beyond all bounds consumption of following products:
All kinds of meat, a fish and a bird.
Seafoods - contain very insignificant quantity(amount) of carbohydrates, it is desirable to look on packing.
The eggs prepared in the every possible ways without carbohydrate additives.
Cheeses - kinds of cheeses contain all from scanty up to the
significant maintenance(contents) of carbohydrates, therefore always it
is necessary to read data on packing.
Vegetables for salads: salad sheet, a garden radish, chicory, the Chinese cabbage, a parsley, a cucumber, fenkhel, a paprika, a celery.
Young runaways proroshchennykh seeds - in small amounts.
Mushrooms. Olives. A radish. Grasses for salads and cooking: fennel, a thyme, pepper, tarkhun, a basil, zinziber, a rosemary, oregano, kajensky pepper, garlic.
Drinks: Water. Mineral water. Grassy teas without sugar. Drinks with sakharozamenitelyami with 0 maintenance(contents) of carbohydrates. Alcoholic drinks.
Oils(Butters) - are resolved all natural vegetative, the best from the
point of view of influence on a metabolism - olive, nut, soya, sezam, and sunflower, is better crude cold otzhima.
From animal fats the best cod-liver oil and a natural butter.
Artificial fats as margarines are strictly forbidden. It is necessary
to avoid also the dietary skim products as they contain is artificial
the made oils(butters) and the raised(increased) maintenance(contents)
of carbohydrates.
From artificial substitutes of sugar are resolved saccharin, tsukraloza, tsiklamat, etc. Sakharozameniteli, terminating on–оза as saccharose, fructose, maltoza, etc. are forbidden.
It is authorized in insignificant quantities(amounts):
Cabbage of all other kinds. An asparagus. An eggplant. Spinach. TSukkini. A peas green boiled or preserved(tinned). An avocado. Tomatoes. An onions(a bow). Runaways of a bamboo. Artichokes.
In insignificant quantities(amounts) it is possible to use sour cream
for refuelling salad, but it is obligatory including in the
general(common) day time quantity(amount) of carbohydrates.
Are excluded: fruit, bread, grain, krakhmalnye vegetables (for example, a potato), sweets.
Then there comes a following phase of a diet at which it is possible to increase some quantity(amount) of carbohydrates - but so that ketoz did not stop. The increase in carbohydrates is necessary. Someone presumes to use to itself 100 g carbohydrates in day, not ceasing to grow thin, at others ketoz
stops already on 30 Carefully watch(keep up) fluctuations of weight at
this stage to find quantity(amount) of consumed carbohydrates suitable
for. This phase can last as much as long while at you the desirable
weight will not be established(installed).
Last phase - supporting(maintaining), you should not
admit(allow), that the dumped(reset) kgs have returned!!! Add still
carbohydrates, but watch(keep up) the weight and volumes. If the weight
will start to come back, it is necessary to reduce carbohydrates
urgently. If will come back too quickly - to return to the previous
phase.
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Of course, recently in the world the general agiotage of aneutrophy, a healthy way of life and every possible diets is observed.
On diets stars, politicians(policies,politics), obysnye
people and even girls-teenagers sit. I consider(count), that it is the
correct tendency. All that goes on advantage(benefit) to our organism
is fine. But, only on advantage(benefit). I consider(count), that the
fanatical attitude(relation) to diets not absolutely correct, all
should be moderately.
Today we shall get acquainted with very popular diet, disputes about
which do not cease here some years both in the West and at us in
Russia. Popular diet Atkinsa till now
remains on the first places on use by ladies and not only. To take to
an example Ren Zelveger or Jennifer Eniston, Georges Michael and Ben
Aflika.
I consider(count) so, if you in serez
have reflected on growing thin to begin it(him) costs(stands) from a
campaign to the doctor or the extreme measure needs to pass(take place)
inspection which will show you, whether you can get on a a diet. In
fact it is not rare you see, that from the same diets someone is
result, and someone only harm. And it is correct, in fact at all
organisms different, different sores about which we at times and do not
know. And the diet leads to an aggravation and the further
deterioration of a condition. So, for those who is going to grow thin
on-áÔ¬¿¡ßÒ are necessary to make following actions:
- To pass(take place) full inspection (it is necessary for an
estimation of the positive prospect expected after passage of program Atkinsa)
- To make measurements of volumes of a breast, a waist, beder, a grasp of hands and legs(foots)
- To measure arterial pressure
- To hand over analyses of blood: basic glucose of blood, glikemichesky a structure, a level of cholesterol and lipidov blood, parameters of function of a liver and kidneys.
- To pass(take place) testing.
Before we shall more particularly talk about system, at once I wish to tell - DIET ATKINSA DOES NOT APPROACH(SUIT) the PEOPLE, SUFFERING FOLLOWING DISEASES:
- Diseases of kidneys and the people having the raised(increased) level kreatinina of blood.
- To pregnant and feeding women!!!
On a note: 1 ounce is equal 28,3 g, 1 paund - 453,6 g
So, diet Atkinsa consists of 4 stages. Before to start process, doctor Atkins recommends to answer questions of the test(dough):
Group And: " I really do not eat much ".
- You have superfluous kgs in spite of the fact that eat not too much?
- Whether you follow standard diets, thus not moving ahead or reaching(achieving) the target weight for a short while?
- Whether you have noticed, what thin people definitely consume more calories and food, than you?
- Whether you test unsatisfied feeling of satiety or feeling of famine, being on the low-calorie and skim diet?
- Whether you, what have found out the list of products, using which you feel satisfactions, modest enough?
- Whether you feel dissatisfaction, adhering to the so-called balanced feed(meal)?
- Whether you find, what, using the food delivering feeling of
satisfaction, you not only do not reduce, but also type(collect) weight?
- Fluctuations of your weight make 10-15 paundov?
- Whether you type(collect) weight, even using the natural, skim food?
- Whether often you speak: " I am really very disciplined, should be, it concerns and to my metabolism (metabolism) "?
- Whether you have hereditary predisposition to the raised(increased) weight?
- Whether you resort to meal to calm down?
Group E: " I have predilections for meal ".
- Whether you feel inexplicable need(requirement) for meal?
- Whether there is at you a need(requirement) is at night, after a supper?
- Whether you test predilections for sweets, farinaceous foods, bread
and other kinds of food with the high maintenance(contents) of
carbohydrates?
- Whether you have a bite within day when the meal is inaccessible?
- Whether you later desire to eat two hours after nourishing meal?
- Whether you carry to impulsive concerning meal?
- Whether you admitted to sometime: " All that I want is to supervise the appetite "?
- Whether you wish to have more control over quantity(amount) of consumed food?
- Whether you test the certain indispositions resulted(brought) below, decreasing or disappearing after reception of food?
Group With: " I cannot live without the certain food ".
- Whether there is at you a certain food or drinks without which you do not represent yourselves?
- You can pass by even the most refined dish to please to the favourite food?
- Whether there is a certain food or a drink, improving to you mood after their use?
- You were sometime asked by a question: whether " Will surprise me
that circumstance, as I shall be sometime adhered to the certain food
or a drink? "
- Whether you feel in a similar way concerning a following category of
products: sweets, drinks, daily products, as for example bread?
Results:
If uvas there is even one affirmative answer at you - adiposity takes place.
If
the majority of affirmative answers concerns to group And the reason of
unsuccessful attempts to grow thin or keep new weight is not satisfied
feeling of famine or feeling of dissatisfaction after reception of food.
If the majority of yours "yes" - in group In at you, visible infringement of tolerance to glucose takes place. You can test gipoglikemiyu
(downturn of a level of glucose of blood) or an astable level of
glucose of the blood, reflecting a possible(probable) pre-diabetes.
If the majority of your affirmative answers - in group With for you are
available, possibly, predilections for the certain kinds of food or
drinks. Other term defining(determining) this phenomenon, - a food
allergy or individual food intolerance. If the products chosen by you
and drinks contain carbohydrates you have predilections for
carbohydrates.
Respondents of groups And, In and With have a condition, the general(common) for all with the excess weight, named giperinsulinizmom.
It is possible to draw a conclusion, that the more in an organism of
infringements of a carbohydrate exchange, the more than positive
answers moves from group And to With, the it is more occasions to
reduce quantity(amount) of consumed carbohydrates, the it is more
occasions to follow program of a healthy feed(meal) of doctor Atkinsa.
If there is a hereditary predisposition to a diabetes, it too the
occasion to follow the program of doctor Atkinea to not provoke
possible(probable) disease.
The program of growing thin of doctor Atkinsa consists of 4 phases:
1) a phase of an induction;
2) a phase of continuation of weight reduction;
3) a phase previous preservation of constant weight;
4) a phase of maintenance of constant weight.
The first phase - a phase of an induction, lasts a minimum of 14 days
Its(Her)
name reflects the purpose - to change biochemistry of an organism, let
know, that for decrease(reduction) in excess weight, good state of
health and increase of vital forces the metabolism lipolizisa, instead of glikoliza is preferable.
Rules of the first phase:
- Reception of food 3 times a day or 4-5 times in the smaller portions,
a time interval between receptions peep no more than 6 hours;
- Liberal combination of fibers and fats;
- Reception no more than 20 g carbohydrates in day;
- To exclude from a diet bread, flour products, the vegetables rich
with starch, and also nuts, sunflower seeds - within the first 2 weeks
of the program;
- To reduce quantity(amount) of accepted food up to sensation of satisfaction, instead of satiety;
- To avoid reception of food and the drinks containing aspartam and the caffeine, capable to reduce a level of glucose of blood;
- To accept not less than 8 glasses of water in day.
- At locks to accept more than vegetative food and the bioadditives containing fibres.
Admissible food in a phase of an induction
Fish: a salmon, a herring, a sardine, a trout, a flounder.
Bird: the chicken, the turkey, a duck, the goose, a pheasant, has sung.
Molluscs: oysters, cockleshells, crabs, shrimps, lobsters.
Meat: a beef, pork, veal, olenina, meat of the lamb.
Eggs: svarenye vkrutuyu, vsmyatku, an omelette, a fried eggs.
Cheeses: chedder; kozya, the mutton or beef brynza; processed cheeses; gauda; a swiss cheese; a Roquefort cheese and other blue cheeses containing a mould; fibrous cheeses.
Vegetables for salad: no more than 2-3 cups in day - Lucerne, a celery, chicory, cucumbers, salad-эскариоль, salad tsikornyj, кресс-salad, fennel, a parsley, a garden radish, shchavel, the Bulgarian pepper, mushrooms.
Consumption and other vegetables containing some(a little bit) lot of carbohydrates is admissible: artichokes, asparagus, green bean, greens of a beet, spinach, a celery, a dandelion, an onions(a bow)-порей, an onions(a bow) napiform, a pumpkin, bamiya, eggplants, cabbage brokkoli, a brussels sprouts, a cauliflower, kudrya-вая cabbage, cabbage kolrabi, carrots, tomatoes, turnip.
Seasonings: a basil, red siliculose pepper, fennel, garlic, black
pepper, zinziber, a rosemary, a thyme. Addition of sugar is
inadmissible.
It is possible to fill salads vegetable oil, vinegar, a lemon juice,
grasses and spices, but without addition of sugar; no more than two
names, on one table spoon.
Fats and oils(butters): soya oil(butter), grape, kunzhzhutovoe and sunflower.
Liquid food: broths, soda, coffee and tea - with the lowered
maintenance(contents) of caffeine; grassy tea, a lemon juice, simple
and spring water.
The second phase of the program of doctor Atkinsa - a phase of continuation of weight reduction (OWL)
As a matter of fact, it is adjustment of a diet to your tastes and preferences. That does(makes) program Atkinsa such desired and unique for everyone.
Rules of the second phase:
- To continue to burn own fats, to continue to reduce weight;
- To continue to supervise appetite, especially predilections;
- To continue to supervise a consumption level of carbohydrates;
- To afford it is more than variety in food;
- To continue to consume that carbohydrates which comprise the greatest quantity(amount) of nutrients;
- To slow down weight reduction at the rate of increases in physical
activity (to overestimate a consumption level of carbohydrates a
little, considering the raised(increased) expenditure of energy at
increase in volume of physical activity)
Following the second phase of diet Atkinsa, you increase consumption of carbohydrates every week on 5 g
while your weight continues to decrease. Once, on the certain
consumption level of carbohydrates, your weight ceases to decrease. The
quantity(amount) of consumed carbohydrates surpassing this value,
results(brings) or in stabilization of weight, or to its(his) increase.
It also is that critical consumption level of carbohydrates for weight
reduction about which it has been told above.
This consumption level of carbohydrates also reflects a level of
metabolic resistency in a phase of continuation of weight reduction
which depends on age, heredities, a level of physical activity, the
hormonal status, character of consumed medicines and other factors.
It(He) that below, than above resistency and below volume of physical
activity. Significant decrease(reduction) in a critical consumption
level of carbohydrates in the second phase of the program - a phase of
continuation of weight reduction - creates obstacles for the further
following to the program, promotes reception of unsatisfactory results.
Products which should be added in the second phase:
Vegetables: three quarters of a cup of boiled spinach; polchashki red sweet pepper of a paprika; one average tomato; two thirds of cup of boiled cabbage brokkoli; 8 averages asparagusov; one cup of a cauliflower; polchashki rublenogo onions; polovinka an avocado.
Daily products: 5 ounces of house fresh cheese; 5 ounces of fibrous cheese; polchashki farmer cheese, type fetaki; two thirds of cup of a processed cheese; polchashki fat slivok.
Nuts and seeds: walnuts - 14 polovinok; almonds - 24 pieces; nuts kariya pekan - 31 pieces; is crude-th seeds of sunflower - 3 table spoons; cleared zharenyj a peanut - 26 pieces; 1 ounce of cashews - 9 pieces
Fruit: polchashki blueberries; a quarter of a cup of a raspberry; polchashki strawberries; three quarters of a cup of a melon.
Juices: a quarter of a cup of juice of a fresh lemon; a quarter of a cup of a lemon juice; polchashki tomato juice.
Later 6 weeks of following to program Atkinsa,
are necessary to repeat analyses of blood, especially the test for
tolerance to glucose. Those subjective sensations of improvement of
state of health will be reflected and in improvement of all parameters
of blood.
If your weight decreases slowly also an increase of a consumption level
of carbohydrates it is necessary to make more slowly, than once a week,
approximately once in 3-4 weeks.
The second phase lasts until you will not need to grow thin on 5-10 paundov
up to your ideal weight. It(she) should last so slowly that loss of
weight was almost imperceptible. Your problem(task) becomes such slow
increase in a consumption level of carbohydrates while your weight
reduction will not make less than 1 paunda in a week.
The third phase
In the third phase your daily consumption level of carbohydrates constantly increases on 10 g
in a week. Than more slowly you will add new products and the more
there will be a quantity(an amount) of consumed carbohydrates, the
above there will be your critical consumption level of carbohydrates
for maintenance of constant weight.
Rules of the third phase:
- To raise(increase) the daily consumption level of carbohydrates no more than on 10 g in a week;
- To add the diet with other carbohydrates, no more than on one on reception;
-
To exclude from a diet those new products which promote increase of
weight; to returning of the physical symptoms lost in a phase of an
induction; to increase of appetite; conduct to predilections; to a
delay of a liquid in an organism;
- If you have typed(collected) weight, return to the previous consumption level of carbohydrates;
- Prefer in a diet fibers and fats;
- On a regular basis accept additives with vitamins and minerals.
Products which should be added in the third phase:
Nuts: polchashki almonds; a quarter of a cup of cashews; 2 ounces zharenogo and the cleared peanut; three quarters of a cup brown pekan; polchashki a cedar; a quarter of a cup of pistachioes; three quarters of a cup of walnuts; third of cup of pumpkin seeds; third of cup kunzhuta; 2 ounces of seeds of sunflower.
The vegetables rich with starch: polchashki carrots; a quarter of a cup of a sweet potato; polchashki lushchennogo peas; polchashki a plantain; three quarters of a cup of a beet; third of cup pasternaka; polchashki a white potato.
Bean: a quarter of a cup of lentil; a quarter of a cup of a string bean of a various grade.
Fruit: polovinka an apple; 12 vishenok; 1 peach; 12 vinogradinok; one cup of a strawberry; a half-grapefruit; three quarters of a cup of a melon; 1 kivi; one cup of a water-melon; polchashki the fruit cocktail diluted by water; one plum; third of banana; third of mango.
Groats: a quarter of a cup of rice; a quarter of a cup of an oats; a quarter of a cup kunzhuta; one slice of a white loaf; a quarter of a cup of barley; a quarter of a cup of spinach.
Remember, everything, that raises(increases) your appetite, reflects
destabilization of a level of your glucose of blood and that yours: a
metabolism any more in lipolizise.
After achievement of the desired weight, you, finally, approach(suit)
to the fourth phase of the program of doctor Atkinsa - to a phase of
maintenance of constant weight.
The fourth phase of the program - maintenance of constant weight
As
approaching this phase observance of a diet should not represent for
you any work.
Having approached(suited) to this phase of the program, patients of
doctor Atkinsa mark(celebrate) huge positive changes in each of the
parties(sides) of the life. And though many cynical doctors are afraid
of relapse of adiposity, for program Atkinsa
this pessimism is inappropriate.
It is impossible to tell, that your lifelong way of a feed(meal) does
not demand from you the certain will, you again and again should be
convinced that only your personal responsibility guarantees to you
success and a good state of health for long years.
The decisions accepted by you at transition from one phase to
another, apparently, really, were a choice of your consciousness, and
it is very important. Fidelity to a phase of maintenance pestoyannogo weights will allow following:
- To provide itself with the correct diet keeping harmony for all life;
- To maximize consumption of the useful carbohydrates containing a
plenty of nutrients, thus supposing fluctuations of weight within the
limits of 3-5 paundov from your target weight;
- To prevent consumption of the products adversely influencing your health;
- To learn to supervise weight, coming back if necessary in the previous phases of the program;
- To learn to supervise biochemical parameters of blood, the HELL, accepting necessary bioadditives;
- To reduce risk factors of cardiovascular diseases, a diabetes and other diseases of an exchange;
- To feel vigorous and healthy during all life.
Rules of the fourth phase:
- Strictly to adhere to the critical consumption level of carbohydrates for maintenance of constant weight (CCLM)
- On a regular basis to carry out physical exercises;
- To accept bioadditives, vitamins, the minerals necessary for a life in each changed mode;
- To strengthen strategy of struggle against predilections;
- To not afford increase in weight more than on 5 paundov from ideal weight.
The diet of doctor Atkinsa is universal both for adults, and for
children with excess weight, accustoming them to an eutrophy,
preventing them from risk of hypertonic illness, a diabetes,
infringements of sexual development and other infringements of an
exchange.
It is necessary to note also, that with the years speed of current of
metabolic processes in an organism decreases, that complicates a
problem(task) to remain harmonous and graceful in mature and advanced
age, as in young years.
It is noticed, that the increase in weight at healthy occurs(happens) every five years lives. Observing rules of diet Atkinsa,
changing not only quantity(amount), but also quality of consumed food,
you will be guaranteed against many negative phenomena collecting in an
organism with the years.
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