Things that can be prepared in advance: weighing scale, fat scale, pedometer, food scale.
Matters needing attention
This method is not suitable for patients with visceral diseases such as liver, kidney and pancreas.
Because you eat a lot of meat, it is absolutely forbidden to drink white wine.
Ladies, after losing weight, the skin won't relax, but it will consume a lot of body fat and affect your body shape, you know.
In the first few days, some people will have hypoglycemia and dizziness, so pay attention to maintaining physical strength. But don't worry, it won't take long for the body to adapt.
If the elderly want to use this method, please consult a doctor in advance.
This diet is divided into four stages.
Stage 1, sugar-free quick-acting period
Warning: At this stage, the fat in the body will be quickly "burned" and decomposed to produce ketone bodies, which must be strictly controlled within two weeks. If the time is too long, it may cause ketoacidosis and lead to liver and kidney function damage. In addition, patients with liver and renal insufficiency should follow the doctor's advice to use this therapy.
Put an end to staple food and all sugars, including sugary drinks such as potato chips, French fries, rice, noodles, potatoes, milk (lactose), cola, juice, and beer (maltose).
Eat half meat, half vegetables, chicken, duck, fish, pigs, cattle and sheep, and bean products. Pay attention to cooking without sugar.
Generally, after 2 days, the glycogen stored in the body is exhausted and enters the state of full fat energy supply. Keto-acid reaction can be detected by urine ketone test paper, indicating that the body has entered a state of high-speed fat metabolism.
Suggested time is two weeks. At this stage, people in the 80 kg class can lose 10 kg. The quick-acting period is only 2 weeks. It is not recommended to exceed 2 weeks, because after 2 weeks of total sugar ban, the human body will start to reduce basal metabolism and affect the effect.
At the same time, it is necessary to supplement multivitamin tablets, such as good storage. A large-scale population experiment in the United States shows that 10% people who don't eat food for a long time will have symptoms such as hair loss and gingival bleeding, which are caused by the lack of trace elements such as B vitamins in food. Just taking multivitamin tablets won't go wrong at all.
It is also necessary to supplement deep-sea fish oil, the simplest unsaturated fat, which is easy to burn and can increase the fluidity of fat in blood vessels.
65438 tablets +0 days 1 tablet, 1-2 tablets of deep-sea fish oil.
If possible, cooking with olive oil is better.
Drink 8 glasses of water every day. It is important to drink more water. To burn fat, you must drink plenty of water, but it is easy to feel thirsty at this stage.
The second stage, the continuous weight loss stage.
Enter the second stage after 2 weeks.
One-third staple food, one-third meat and one-third vegetables.
You can't eat the original staple food, but only slowly absorbed sugars, such as whole wheat bread, corn, pasta, vermicelli, buckwheat noodles, oatmeal noodles and so on. Brown rice, konjac, fruit (bananas, watermelons are not very good, apples are preferred).
Slowly absorbed sugar has little effect on blood sugar and will not stimulate insulin.
The milk is ready to eat.
Usually the intake of coarse grains is basically 1 day.
Nuts, walnuts, pine nuts, peanuts and walnuts are recommended.
Good storage and fish oil are still to be eaten. 8 glasses of water a day.
The second stage usually takes three months.
The usual weight loss rate is about 1 2 kg per week. Generally, you can reach your ideal weight after 3 months.
The third stage, weight maintenance period. This stage is the most critical.
If you reach the ideal weight, you can directly restore your previous diet and rebound immediately.
After losing weight quickly, it takes three months for people to adapt to the new weight.
Gradually restore the intake of staple food, flour and rice. If you are fat, you will lose, and if you are thin, you will increase.
Keep your weight stable for 3 months.
After three months, the intake of flour and rice that keeps you from getting fat is your sugar tolerance limit. If you don't exceed this value in the future, you will generally not gain weight.
The average person 1 day can eat 6-8 grains of flour and rice as staple food.
Any injury in the first stage will restore normal metabolism and stop the lipolysis process. Be sure to remember this.
For example, even if you eat a piece of whole wheat bread in the morning (not on the list), your body's fat decomposition process will be seriously affected. If you drink honey, it basically stops on the same day.
Remember, remember!
The fourth stage, life-long retention period
Be careful not to overeat, and the general staple food should not exceed the tolerance limit of the third stage test. Basically, it can last for life.
Food that can be eaten at will
Fish: herring, marlin, salmon, flounder, salmon, sardines.
Poultry: chicken, turkey, duck, goose, pheasant.
Seafood: lobster, clam, squid, shrimp and crab.
Meat: beef, pork, mutton, venison or game.
Eggs: fried eggs, poached eggs, boiled eggs, etc.
The above foods can be eaten at will, without additives and seasonings.
If it is artificially processed, such as sausage hot dogs. It must take into account the excess carbohydrates and can no longer be eaten at will.
Other foods that can be restricted.
Cheese (omitted because it is not suitable for China)
Green leafy vegetables (limited to 3 cups per day): amaranth, celery, chicory, shallot, cucumber, radish, fennel, lettuce, mushrooms, Qinghai pepper and lettuce.
Other vegetables (if you only eat two cups of green leafy vegetables above, you can eat one cup of vegetables below. If you eat three cups above, you can't eat the following dishes):
Asparagus, bamboo shoots, bean sprouts, beetroot, broccoli, cabbage, cauliflower, eggplant, kohlrabi, leek, onion, pumpkin, green onion, snow bean, spinach, tomato, chestnut and ginger.
condiment
As long as the seasoning does not contain sugar and starch, you can eat it at will (note: one tablespoon of vinegar contains about 1g, and one tablespoon of soy sauce contains 2g).
Grease: infinite
Drinks
Decaffeinated coffee and tea
Slimming Coke Using Splenda as Sugar Substitute
mineral water
Lemonade (note that it refers to the water squeezed by real lemons, without adding any sugar and other ingredients, each half contains 2.8 grams of carbohydrates, more than 3 tablespoons a day)
plain boiled water
The first stage is the introductory stage, and the time is 14 days.
During this period, we must absolutely abstain from staple food and any fruit, and we can eat eggs and any meat and vegetables, but not starchy foods such as potatoes and carrots. We can eat until you are full, but we are never full, so I am not feeling well these days, and I have lost 8 pounds easily. If you have persisted for 14 days and failed to reach your goal, you can extend the time of the introductory stage. No milk and no sugar in the initial stage. Pay attention to three meals a day, no more than six hours between meals, eight glasses of water a day, only white water, no alcohol, no drinks, no juice, no coffee and no tea.
At this stage, we often eat some things. First of all, eggs are never in short supply, turkey legs and sauced beef are always in the refrigerator, and vegetables include: cucumber, tomato, leek, Chinese cabbage, fenugreek, lettuce, broccoli, cauliflower and celery. Chicken breast is generally used for cooking, and shrimp is best boiled in boiling water. Add some salt, cooking wine and onion and ginger when cooking. After boiling, add shrimp and cook for two minutes. Just dip it in ginger vinegar when eating. In addition, if you feel hungry between meals, you can eat a few bites of beef or drink some water.
The following is a more detailed description based on how the first phase of Atkins was implemented.
First of all, anyone can eat casually for the first three days! The quantity is not limited, and the variety can only be limited to absolute lean meat and eggs! ! Remember, only eat lean meat and eggs! !
The purpose of this is to let everyone experience the process of lipolysis in three days and feel the feeling of human body lipolysis: no appetite, amazing weight loss effect.
The key to this is to eat almost zero carbohydrates, so your food can only be lean meat and eggs!
At the end of about 3 days, you will feel as if you have opened a sluice, lost weight and discharged a lot of water.
Of course, it will be better if you also strictly control the calories-but we still have to maintain a normal life, right?
From the third or fifth day, you can slowly return to a normal low-carbon diet (such as Atkins I). However, it should be noted that when we expand the range of food, calories begin to affect our weight loss effect. You can drink a bottle of oil, maybe only 5 calories, but the calories are as high as thousands of calories! In short, you don't need to starve. If you are really hungry, please help yourself. Through the experience of the first three days, you have learned that lean meat and eggs can't make you gain weight at all. But remember, if you need to lose weight, you can't overeat like a duck.
A few people may not lose weight at all on the third day, so you may need to persist for five days to empty your excess blood sugar (that is, what you accumulated before losing weight). Stick to it for a day or two, and you will suddenly find that someone else's amazing "miracle" has happened to you, and then the next day, the third day ... when you lose about two or three pounds, that's good, and you are on the right track! If you do some exercise at the same time, the effect will surprise you more.
Note that when you lose two or three pounds according to this method, you have already said goodbye to the previous carbohydrates in your body. However, it must be remembered that your body will never get used to breaking down fat to provide energy, and it always tends to adopt an easier way-such as sugar or carbohydrates. This is why most people feel dizzy and weak in the early stage. ......
People who persist in the initial stage will get various benefits: fat metabolism, rapid weight loss and loss of appetite. Their bodies will be successfully transformed into fat decomposition machines! And those who try to relax on weekends are back to the starting point. They feel comfortable that their bodies "need" carbohydrates after a meal-wrong! Your body just wants to get fuel that is easy to decompose.
Thirst is a good thing! The human body naturally needs a lot of water in the process of lipolysis, so if you feel thirsty during the period, just drink water!
After these three or five days, you can continue to use this method, or add a small amount of vegetables, or enter the first stage of Atkins. Anyway, you have experienced the feeling and effect of lipolysis. How to continue is up to you.
This time, start from scratch, return to low carbon, and do it completely according to the upstairs method. Although it was only the second day, I obviously lost weight. It may be that the first three days of Atkins diet did not completely follow the zero-carbon method, so I lost weight slowly. This time is different, so I still try to arrange a completely zero-carbon diet, and I may get into the state faster.
And MC is coming soon, so if I can still lose weight, I think I can. Everybody should cheer up!
If you have finished the first phase 14 days, it may be time to consider entering the second phase.
I believe you have seen the amazing results of the first stage. In fact, it is extremely rare (if not impossible) for Atkins to lose weight because of strict food control in the first stage.
So, should we enter the second stage immediately? This needs to be decided by yourself. First of all, if you want, you can lose more weight faster, so maybe you will feel more fulfilled. In fact, there is no real harm in staying in the first stage.
However, although the first stage is of great benefit to people who lose weight, there are still many reasons for us to enter the next stage.
Tired of food, slowed down the speed of losing weight and so on. Will lead to our ultimate failure. More importantly, although the first stage of diet is quite effective, it is not a standard that you can maintain for a long time. We must learn to find the most suitable diet for ourselves-this is the purpose of the second stage and beyond.
Before entering the second stage, I want to warn you: don't forget what you learned in the first two weeks. In fact, although the total amount of carbohydrates and food types that can be eaten every day can be added at this stage, it is still a very strict recipe! And it is slowly added from the first stage formula at a very moderate speed.
In a way, the first stage of Atkins is not difficult, you just need to follow the prescribed food types. However, from now on, you will start to deal with all kinds of food in the real world and learn how to arrange it yourself.
The objectives of the second phase are as follows
* continue to maintain the process of fat decomposition
* Control your appetite
* Find the maximum carbohydrate intake that you can lose weight every day.
* Learn to find the best healthy food for you.
* Learn to find the most beneficial type for you to lose weight among foods containing carbohydrates.
* consciously reduce the speed of weight loss, so as to make adjustments for the normal diet in the future.
How to implement it?
First of all, the total amount of carbohydrates you can eat every day will increase by 5 grams every week. In other words, in the first week of the second stage, you can consume 25 grams of carbohydrates every day (5 grams more than the first stage). You can eat 30 grams a day in the second week, 35 grams a day in the third week ... and so on, until you find that your weight is no longer losing, then you have reached the upper limit of your body's daily intake of carbohydrates (once you exceed this number, you will not lose any more). At this time, you need to return to the level of last week and keep it up.
Secondly, before you reach the upper limit, your weekly carbohydrate supplement of 5 grams should come from different food categories-this is because each food has different effects on everyone. Some people may eat fruit without any influence, while others have a great influence. So we need to find out which foods have the greatest impact on your weight loss.
The food added every week is not added at will, but in a certain order, as shown in the following table:
1. Eat more green leafy vegetables and other vegetables (limited to the first-stage food list)
2. Dairy products (sugar-free or low sugar)
3. Nuts (melon seeds, peanuts, almonds, etc. )
Step 4: strawberries
5. Alcohol and beverages (sugar-free or low-sugar beverages only, and those with high sugar content are not allowed)
6. beans
7. fruit
8. Vegetables with high starch content (potatoes, sweet potatoes, etc. )
9. Whole wheat food
You should add 5 grams of corresponding food to your daily diet in the above order every week until you stop losing weight. What is the concept of 5 grams? Here's an example of 5 grams of carbohydrates:
Vegetables:
3/4 Qinghai pepper
1 medium tomato
1/3 cups chopped onion
Nut banliang
1/4 cups of blueberries
1/2 cups of strawberries
(See food carbohydrate list for details. )
Note that if you stop losing weight, there are two main reasons.
1. You have reached the upper limit of daily carbohydrate intake.
The food you added this week has a bad effect on your weight loss.
If it is the first reason, you should control the total daily intake at the level of the previous week.
If it is the second reason, I will stop eating this added food this week.
So, how do we judge which reason is it?
The first thing to do is to return to the state where you can lose weight in the previous week, that is, to reuse the recipes of the previous week (both the types of food and the amount of carbohydrates), so as to safely ensure continuous weight loss.
After a week, keep the variety of food unchanged, on this basis, increase the intake of carbohydrates by 5 grams a day for a week, and then measure your weight. If you stop losing weight, you have exceeded your limit.
On the other hand, if you lose weight, it is the food you added before that causes weight stagnation. At this time, you should choose other carbohydrates and types with lower GI in the food range, eat them for a week and then test them, and so on until you find something that does not affect weight loss. If you can't find it within the range of this food, it means that this food has a great reaction to your body and should be banned.