We yu tink bɔt fɔ lɛf fɔ it bɔku bɔku it dɛn, sɔntɛm yu go yɛri bɔt difrɛn difrɛn it dɛn we yu fɔ it, nɔto so? Pan dɛn wan ya, wan we bɔku pipul dɛn kin tɔk bɔt, pan ɔl we i ol smɔl, na di Atkins it. Sɔm pipul dɛn se dis go ɛp yu fɔ lɛf fɔ it bɔku bɔku it kwik kwik wan. Ɔda wan dɛn se i nɔ fayn fɔ di bɔdi. So, wetin rili na di Atkins it? Lɛ wi tɔk bɔt am tide insay wan simpul we we yu go ɔndastand.
Wetin na di Atkins Diet rili?
Fɔ tɔk am simpul wan, Atkins na it we de stɔp fɔ it tin dɛn we gɛt bɔku kabɔhaydrɛt ɛn insted i de mek di prɔtin ɛn wɛlbɔdi fat bɔku. Yu nɔ nid fɔ kɔnt di kalori dɛn we yu de it pan dis it, bɔt yu fɔ tek tɛm wit di kabɔhaydrɛt we yu de it.
Dis it de tɔk bɔt sɔntin we dɛn kɔl "Net Carbs." Dat min se di fayv we yu kin gɛt frɔm di ɔl di kabɔhaydrɛt dɛn we de na wan it we yu de it. Insay dis it, di it we yu de it ɛvride na dis net kab kɔnt de gayd am.
Tu men kayn Atkins it de.
1. Atkins 20: Dis na di fɔs ɛn sɔm kayn we we strikt pas ɔl. Net carbs na limited to 20 grams pan de.
2. Atkins 40: Dis na nyu, rilaks it. Yu kin it te to 40 gram net carbs fɔ wan de.
Insay dis atikul, wi go tɔk mɔ bɔt di Atkins 20 we, we bɔku pipul dɛn kin fala.
| Tin dɛn fɔ it mɔ pan | Tin dɛn fɔ stɔp ɔ fɔ stɔp bɔku tin |
|---|---|
| Fɔ it dɛn we gɛt bɔku prɔtin (mit, fish, eg) . | Wait shuga, drink dɛn we dɛn dɔn swit |
| Vegjetabul dɛn we nɔ gɛt bɔku kab (spinach, kabij, kɔkumba) . | Wait bred, wayt rays |
| Fat dɛn we gɛt wɛlbɔdi (avokado, ɔliv ɔyl, nɛt) . | Pasta ɛn nuts we dɛn mek wit wayt flawa |
| Chiz, bɔta (wit limit) . | Vegjetabul dɛn we gɛt stach lɛk pɔt ɛn swit pata |
Aw dis we ya de wok? (Di sayɛns say)
Dis na tin we rili simpul fɔ ɔndastand. Tink bɔt yu bɔdi lɛk motoka. Nɔmal wan, dis motoka kin yuz fiul we dɛn kɔl glukɔs . Dis glukɔs na di kabɔhaydrɛt dɛn we wi de it (lɛk bred, rays, ɛn shuga). We wi it bɔku bɔku kabɔhaydrɛt, di glukɔs we pasmak kin de na di bɔdi as fat.
di besik aidia fכ di Atkins it na fכ stכp fכ gi glukכs as fiul to di bכdi εn insted fכ fos di bכdi fכ bכn di fεt we dεn stכr fכ enεji.
We wi ridyus di kabɔhaydrɛt we wi de it tumɔs, wi bɔdi kin lɔs glukɔs as fiul. Dɔn wi bɔdi kin luk fɔ ɔda fiul. Dat na di fat we dɛn kin kip na wi bɔdi. dis prכsεs we di bכdi kin bigin fכ bכn fεt fכ εnεji, dεn kכl am Kεtosis . We yu bigin fɔ bɔn fat dis kayn we, yu wet kin bigin fɔ go dɔŋ.
Apat frɔm dat, if yu it tin dɛn we gɛt bɔku prɔtin, dat kin mek yu nɔ angri ɛn i kin ɛp yu fɔ fil ful fɔ lɔng tɛm, ɛn dis kin ɛp fɔ kɔntrol di it we yu de it ɔltɛm.
Di Fo Faz dɛm fɔ di Atkins Dayt
Di Atkins it nɔto sɔntin we yu kin du wan tɛm. I gɛt 4 pat dɛn. Di amount of net carbs yu kin it de chenj durin each phase.
| Tɛm | Di rizin ɛn di we aw dɛn de tɔk bɔt am | Daily Net Carb Limit we yu go gɛt |
|---|---|---|
| 1. Di fɔs stej (Indukshɔn) . | Dis na di pat we kin rili bad. Frut, bred, grens, vɛjitebul dɛn we gɛt stach, ɛn rɔm nɔ de igen. Di bɔdi kin bɔn fat kwik kwik wan ɛn bigin fɔ lɔs in wet kwik kwik wan. | 20 gram |
| 2. Stej fɔ balans | Yu kin de na dis faz te yu rich lɛk 10 pawn frɔm yu gol wet. Smɔl smɔl yu kin ad wɛlbɔdi kabɔhaydrɛt lɛk bɛri, nɛt, ɛn yogɔt. | 25 - 50 gram fɔ yu |
| 3. Optimayzeshɔn faz (Optimizing) . | Dɛn kin ad mɔ frut dɛn, vɛjitebul dɛn we gɛt stach, ɛn ɔl di tin dɛn we dɛn kin it. Yu fɔ de na dis faz fɔ lɛk wan mɔnt afta yu dɔn rich di wet we yu want fɔ gɛt. | 50 - 80 gram fɔ yu |
| 4. Di Mentɛnans fɔ Yu Layf | Wae yu rich yu target weight, yu kin maintain dis low-carb diet for di res of yu layf. Bay naw, yu dɔn gɛt gud aidia bɔt ɔmɔs kabɔhaydrɛt yu nid fɔ kɔntrol yu wet. | 80 - 100 gram fɔ yu |
Yu tink se dis rili de wok? Ɛn yu tink se i sef?
Insay di shɔt tɛm, yes. Stɔdi dɔn sho se pipul dɛm wae de fala low-carb diet lɛk Atkins kin lɔs dɛn wet. Sɔm stɔdi dɔn sho se pipul dɛn kin lɔs 10 pawn (lɛk 4.5 kg) insay wan ia. Dɛn kin ripɔt bak se tin dɛn lɛk blɔd prɛshɔn ɛn triglisrayd lɛvɛl kin bɛtɛ.
Bɔt tin dɛn de we yu fɔ tink bɔt (Risks and Concerns) .
Apat frɔm di bɛnifit dɛn we dis it de gi, sɔm bad tin dɛn ɛn prɔblɛm dɛn de bak we wi nid fɔ pe atɛnshɔn to.
- Lɔng tɛm sef: Dɛn nɔr dɔn du inof risach yet bɔt di lɔng tɛm ifɛkt dɛm wae dis it kin gɛt, so big kwɛstyɔn mak de bɔt aw i sef fɔ fala fɔ lɔng tɛm.
- Satyuret Fat: If yu it bɔku sɛtyuret fat lɛk mit ɛn bɔta, dat kin mek yu bɔdi it bɔku bɔku fat. Sɔm masta sabi bukman dɛn se dis kin mek yu gɛt at sik ɛn kansa fɔ lɔng tɛm.
- Di tin dɛn we kin apin to di kidni dɛn: Dis rili impɔtant. If yu it it we gɛt bɔku prɔtin, dat kin rili ambɔg pipul dɛn we dɔn ɔlrɛdi gɛt sik dɛn we gɛt fɔ du wit dɛn kidni.So, pipul dɛm wae gɛt kidni sik fɔ rili go to dɔktɔ bifo dɛn bigin it lɛk dis.
- Di tin dɛn we yu nɔ de it: If yu nɔ it frut ɛn sɔm vɛjitebul dɛn, dat kin mek yu nɔ gɛt impɔtant tin dɛn lɛk vaytamɛn C ɛn potashɔm. So, dɛn kin advays pipul dɛn we de it dis it fɔ tek vaytamɛn ɛn minral sɔpɔtmɛnt.
- Di tin dɛn we big big ɔganayzeshɔn dɛn we de du wɛlbɔdi biznɛs kin tɛl yu fɔ du: Di big big ɔganayzeshɔn dɛn we de wok fɔ wɛlbɔdi biznɛs ɔlsay na di wɔl, lɛk di American Heart Association, kin se yu fɔ it tin dɛn we gɛt bɔku bɔku tin dɛn fɔ it, frut, ɛn vɛjitebul, ɛn we nɔ gɛt bɔku sɛtyuret fat. Di Atkins it na di kɔmplit ɔpɔzit.
So, if yu de tink fɔ bigin di Atkins it, mɔ if yu gɛt ɔda wɛlbɔdi prɔblɛm lɛk ay blɔd prɛshɔn, dayabitis, ɔ kidni sik, mek shɔ se yu tɔk to yu dɔktɔ fɔs. I go chɛk yu wɛlbɔdi ɛn advays yu if dis kayn it fayn fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Di Atkins it na it we nɔ gɛt bɔku kabɔhaydrɛt, we gɛt bɔku prɔtin, ɛn we gɛt bɔku fat.
- dis de put di bכdi insay wan stet fכ ketosis εn i de εp yu fכ lכs wet bay we yu de bכn fεt.
- Pan ɔl we i kin ɛp fɔ lɔs yu wet ɛn fɔ mek sɔm wɛlbɔdi indikɛtɔ dɛn bɛtɛ insay di shɔt tɛm, di data bɔt sef fɔ lɔng tɛm nɔ bɔku.
- Dis kin ambɔg pipul dɛm wae gɛt kidni sik, ɛn risk de fɔ mek sɔm tin wae nɔr de it fayn.
- Di tin we impɔtant pas ɔl: Ɔltɛm go to yu dɔktɔ bifo yu bigin fɔ it strikt it lɛk dis.
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