Yu go mɔs dɔn yɛri bɔt ɔl di difrɛn it dɛn we pɔsin kin it fɔ lɛf fɔ it bɔku bɔku it, nɔto so? Wan pan di it dɛm we dɛn kin tɔk bɔt pas ɔl na di Atkins it. Bekon en eg fo brekfas, salmon wit krim chiz fo lanch, en steak wit bata fo dina... Yu go sapraiz if yu kin lohs weit bay we yu it it lek dis. If yu na pɔsin we lɛk dis kayn it pas karɔt, den dis it kin fayn fɔ yu. Bɔt yu fɔ stɔp di kabɔhaydrɛt. Lɛ wi tek wan luk pan sɔm pan di ditel dɛm bɔt dis it.
Wetin na di Atkins Diet, fɔ tɔk am simpul wan?
Di Atkins Dayt na wan it plan we Rɔbɔt Atkins we de stɔdi bɔt di at dɔn mek. di men aidia na fכ ridyus di kabohaydret dεm εn inkrεs fεt εn protin we yu de it.
Fɔ tɔk am simpul wan, i tan lɛk dis. Wi bɔdi tan lɛk motoka. Nɔmal wan, wi bɔdi kin yuz di kabɔhaydrɛt dɛn we wi kin it (lɛk bred, rays, pɔt) as in men fiul fɔ gɛt ɛnaji. Bɔt we wi ridyus di kabɔhaydrɛt we wi de gi wi bɔdi, di bɔdi gɛt fɔ fɛn ɔda fiul fɔ mek i gɛt ɛnaji. Dɔn, di bɔdi kin bɔn di fat we dɛn dɔn kip na di bɔdi ɛn mek ɛnaji. Wi kɔl dis prɔses ketosis . Di men prinsipul fɔ di Atkins it na fɔ chenj di bɔdi in mɛtabolism, bɔn di fat na di bɔdi, ɛn lɔs di wet.
Us it dɛn yu kin it ɛn yu nɔ kin it pan dis it?
Na dis it, yu kin gɛt fɔ it bɔku prɔtin ɛn it dɛn we gɛt bɔku fat. Bɔt yu fɔ fɔgɛt bɔt di kabɔhaydrɛt dɛn we gɛt bɔku stach ɛn shuga. Yu go gɛt gud aidia bɔt dis bay we yu luk di tebul we de dɔŋ ya.
| ✅ Tin dɛn fɔ it | ❌ Tin dɛn we dɛn fɔ pul kɔmɔt |
|---|---|
| Bif | Bred ɛn tin dɛn we dɛn kin mek fɔ mek bred |
| Pɔltri dɛn | Tayp dɛn fɔ pasta ɛn nuts |
| Fish ɛn ɔda sifud dɛn | Vegjetabul dɛn we gɛt stach lɛk pɔt ɛn swit pata |
| Eg dɛn | Di kayn chips dɛn (Potato chips) . |
| Bɔta ɛn Ɔyl dɛn | Biskit, kek ɛn ɔda swit tin dɛn |
| Di kayn Chiz dɛn we dɛn kin yuz | Shuga ɛn drink dɛn we dɛn dɔn swit |
| Grin, smɔl stach vɛjitebul dɛn (kabij, lɛtis) . | Swit frut (insay di fɔs stej) . |
We yu bigin, yu go jɔs gɛt yu kabɔhaydrɛt frɔm vɛjitebul. As yu de go bifo pan di it we yu de it, smɔl smɔl yu go ebul fɔ ad ɔda it dɛn lɛk nɛt, frut, ɛn leta ɔl di tin dɛn we yu kin it.
Di Fo Faz dɛm fɔ di Atkins Dayt
di tכpik Atkins it (Atkins 20) gεt fכ men fכs dεm.
- Faz 1 (Fase 1 - Induction): Dis na di fכs εn di fכs fכs . na ya yu bכdi de stכp fכ bכn di kכbכhaydret dεm εn bigin fכ bכn fεt (kεtosis). Dis go mek yu lɔs yu wet kwik kwik wan. Insay dis tɛm, yu kin jɔs it 20 gram kabɔhaydrɛt fɔ wan de, ɛn dat bak frɔm vɛjitebul.
- Faz 2 - Balans: Insay dis faz, yu kin bigin fɔ ad mɔ it dɛn we gɛt bɔku kabɔhaydrɛt (lɛk nɛt ɛn bɛri) to yu it smɔl smɔl. Di gol na fɔ fɛn di maksimal amɔnt ɔf kabɔhaydrɛt we yu kin it fɔ wan de we yu de kɔntinyu fɔ lɔs yu wet.
- Faz 3 - Fayn-Tyuning: Dis faz na we yu de lεk 10 paund away frכm yu weit lכs gol. Na ya yu lan aw fɔ kip di wet we yu dɔn lɔs ɛn stil de lɔs di las sɔm pawn. Dis tɛm, yu kin ad tin dɛn lɛk frut ɛn vɛjitebul dɛn we gɛt stach.
- Faz 4 - Layf Tɛm Mentɛnans: Dis na di layflɔŋ mentenɛns faz. Na ya yu go lan di it we yu nid fɔ mek yu kɔntinyu fɔ gɛt di wet we yu dɔn lɔs ɛn mek i nɔ kam bak.
Di nyu Atkins 40 plan we dɛn dɔn introduks, rilaks smɔl. I de mek yu gɛt mɔ fridɔm fɔ pik it, bikɔs yu kin it 40 gram kabɔhaydrɛt fɔ wan de frɔm di biginin.
Aw ɛksaktɔli yu kin du dis it?
Fɔ pripia it ɛn fɔ go bay tin dɛn
Di bɛst we fɔ mek dis it wok fayn na fɔ mek yu yon it na os. If yu bay it dɛn we yu dɔn pripia na di stoa, yu fɔ tek tɛm rid di lɛbl fɔ si ɔmɔs kabɔhaydrɛt ɛn shuga de insay. Sɔntɛnde, tin dɛn we wi nɔ kin ivin tink bɔt, lɛk salad dresin ɛn ivin sosish, kin dɔn ad shuga ɛn kabɔhaydrɛt.
Di impɔtant tin fɔ du ɛksɛsayz
Pan ɔl we yu nɔ nid fɔ du ɛksɛsayz fɔ mek yu nɔ gɛt bɔku bɔku bɔdi we yu de it di Atkins it, i impɔtant fɔ mek yu liv fayn layf. Aim fɔ de aktif fɔ at le 30 minit insay di de. If yu nɔ ɛva du ɛksɛsayz bifo ɔ yu gɛt sik, i impɔtant fɔ tɔk to yu dɔktɔ bifo yu bigin fɔ du ɛksɛsayz.
Yu tink se pipul dɛn we nɔ de it bif kin du dis bak?
Yɛs, pipul dɛn we nɔ de it bif ɛn pipul dɛn we nɔ de it bif kin adap to dis it bak. Bɔt dɛn go gɛt fɔ skip di fɔs pat pan Atkins 20, bikɔs i rili ristrikt pan tin dɛn we gɛt kabɔhaydrɛt. Dɛn kin gɛt dɛn prɔtin frɔm tin dɛn lɛk:
- Eg ɛn chiz (fɔ pipul dɛn we nɔ de it bif) .
- Soya prodakt (Soya) .
- Nat ɛn Sid dɛn
- Ligim lɛk lentil ɛn chikip
- Grens we gɛt bɔku prɔtin lɛk คินาย (Quinoa) .
Wetin na di bɛnifit ɛn bad tin dɛn we di Atkins it gɛt?
Lɛk ɛnitin, dis it gɛt gud ɛn bad tin dɛn.
| 👍 Di tin dɛn we pɔsin kin du | 👎 Kɔns & Risk dɛn |
|---|---|
| Kwik rizulyt: Yu kin si se yu de lɔs yu wet kwik kwik wan insay di fɔs tu wiks. | We yu gɛt mɔ wet bak: Lɛk ɛni it, chans de fɔ mek yu gɛt mɔ wet bak afta yu dɔn stɔp. |
| Kɔntrol fɔ wɛl bɔdi prɔblɛm: If yu lɛf fɔ it bɔku bɔku it, dat kin ɛp fɔ kɔntrol tin dɛn lɛk dayabitis ɛn ay blɔd prɛshɔn. | Risk fɔ lɔng tɛm: Pruf de fɔ se if yu it bɔku animal fat, dat kin mek yu gɛt at sik ɛn kansa fɔ lɔng tɛm. |
| Di it kin mek yu satisfay: I gɛt bɔku prɔtin ɛn fat, so yu nɔ kin angri. | Di sayd ɛfɛkt dɛm: We dɛn kin ridyus di kabɔhaydrɛt wantɛm wantɛm, sɔm pipul dɛn kin gɛt sɔm sayn dɛm lɛk:
|
Di tin we impɔtant pas ɔl: I impɔtant fɔ go to yu dɔktɔ bifo yu bigin it strikt it lɛk dis, mɔ if yu gɛt sik lɛk dayabitis, ay blɔd prɛshɔn, kidni sik, ɔ ay kɔlɔstrel. Dɔktɔ fɔ no if dis it fayn fɔ yu.
Risach dɔn sho se pipul dɛn we kin pik plant-based fat (e.g., ɔliv ɔyl, avokado) ɛn plant-based protin (e.g., soya, lentils) pas animal fat ɛn protin gɛt bɛtɛ wɛlbɔdi autkam. So if yu de pan dis it, i fayn fɔ tink bɔt dat bak.
Mɛsej we dɛn kin kɛr go na os
- Di Atkins it na wan plan fɔ it we nɔ gɛt bɔku bɔku kabɔd, we gɛt bɔku prɔtin, ɛn we gɛt bɔku fat we de ɛp fɔ bɔn di bɔdi fat we dɛn dɔn kip ɛn fɔ lɛf fɔ it bɔku bɔku it.
- Pan ɔl we yu go si se yu de lɔs yu wet kwik kwik wan we yu bigin, fɔ gɛt sakrifays fɔ lɔng tɛm, yu nid fɔ kɔrɛkt yu ɛn yu fɔ gi yu layf to Jiova. I impɔtant fɔ chenj to di nɛks stej dɛm na di it.
- fכ pik "gud" fεt εn protin dεm we dεn kכl plant, lεk כliv כyl, avokado, εn nכt, pas animal fεt dεm bεtε fכ yu at hεlth.
- Sɔm bad tin dɛn lɛk ed we de at, kɔnstipɛshɔn, ɛn taya kin apin.
- Di tin we impɔtant pas ɔl: Ɔltɛm go to yu dɔktɔ bifo yu bigin fɔ it ɛnitin, mɔ if yu gɛt ɔda sik dɛn we yu gɛt.
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