La dieta Atkins
La dieta Atkins prende il nome dal suo ideatore, il cardiologo statunitense Robert C. Atkins che la elaborò negli anni ’70 e, in seguito, ne illustrò dettagliatamente i principi nel manuale dal titolo: “Dr Atkins New Diet Revolution”.
Analogamente alla dieta scarsdale, la dieta Atkins è caratterizzata da un regime alimentare povero di carboidrati e ricco di proteine cui vanno però ad aggiungersi i grassi. Questa dieta si fonda infatti sull’assunto che la riduzione drastica dell’apporto giornaliero di carboidrati costringa il corpo a bruciare grassi e proteine per produrre energia, con il conseguente dimagrimento.
Anche in questo tipo di dieta quindi non è importante la quantità di calorie assunta giornalmente, quanto piuttosto il tipo di alimenti consumati.
Vanno dunque eliminati dai pasti cibi quali pasta, pane, riso, biscotti, legumi secchi, alcol e dolci, mentre è possibile mangiare uova, carne, pesce, formaggi, olio e burro.
La dieta Atkins si articola in 4 fasi:
Induzione
La fase di “Induzione” dovrebbe essere seguita per almeno due settimane durante le quali la quantità giornaliera di carboidrati non deve superare i 20 grammi. Tale quantità deve essere assunta principalmente attraverso il consumo di insalate e verdure.
Continuazione della perdita di peso
In questa fase è possibile aumentare la quantità di carboidrati giornaliera di 5 grammi al giorno fino al raggiungimento del “livello critico di carboidrati per la perdita” (Critical Carbohydrate Level For Loosing), ossia la soglia di assunzione di carboidrati, diversa per ciascuno di noi, mantenendosi sotto la quale è possibile dimagrire.
Pre-mantenimento
In questa fase è possibile aumentare il livello di carboidrati di 10 grammi a settimana fino a quando il peso non rimane stabile, ovvero fino a quando non si riesce ad individuare la quantità massima giornaliera di carboidrati che è possibile assumere senza andare incontro ad un aumento del peso.
Mantenimento
In questa fase devono essere consumati solo i cibi che contengono una quantità di carboidrati tale da assicurare il mantenimento del peso ottimale. Bisogna cioè mantenersi sul livello critico di carboidrati per il mantenimento del peso, anch’esso diverso per ciascuno di noi.
La dieta Atkins non gode dell’appoggio indiscusso degli esperti: come tutte le diete ad alto contenuto proteico e a basso apporto di carboidrati infatti può alla lunga rivelarsi dannosa per la salute.
Inoltre, come potete vedere dal menù tipico, l’alimentazione giornaliera è piuttosto ricca di grassi, elemento che può giocare a sfavore della salute del cuore esponendo al rischio di patologie cardiovascolari.
Dieta Atkins, giornata tipo
- Colazione: uova con bacon e un caffè
- Spuntino: pomodori con prosciutto crudo
- Pranzo: carne (agnello, pollo, vitello) e uno yougurt
- Spuntino: Formaggio e prosciutto cotto
- Cena: pesce o crostacei con insalata o verdure alla piastra.
nella dieta atkins è prevista la frutta? se si, quale e in che dosi?
Ciao Simona, la dieta Atkins prevede il consumo “con riserva” di ananas, angurie, albicocche, avocado, banane, arance, ciliegie, fichidindia, fragole, lamponi, nespole, uva, susine e mandarini.
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