I-Atkins Diet inezigaba ezine namazinga ahlukene omkhawulo we-carbohydrate. Isigaba sesibili siqhubeka nokulahlekelwa kwesisindo (OWL). Iqala emva kwamasonto amabili ngesigaba esincane sokunciphisa ama-carbohydrate esenzelwe ukugxuma-uqale ukulahlekelwa isisindo sakho.
Esigabeni se-OWL, ama-carbohydrates ahlanganiswa kancane kancane futhi ngokucophelela ekudleni. Ukulahlekelwa kwesisindo sakho kunciphisa ukunconywa kuya kwamapounds amabili ngesonto.
I-Dieters kulesi sigaba sokuhlola ukuthola ukuthi ingakanani i-carbohydrate engayidla futhi isanciphisa isisindo. Leli phuzu libizwa ngokuthi yiNqanaba leKarbohydrate elibalulekile lokulahlekelwa (CCLL).
Ukuqala i-Atkins eSigaba sesibili
Akudingeki ukuba uqale i-Atkins Diet esigabeni esiqinile sokungenisa. Kwabanye abantu, kufaneleka kakhulu ukuqala esigabeni se-OWL. Lokhu kufaka phakathi labo abanomgomo wokulahlekelwa isisindo samakhilogremu angu-14 noma ngaphansi, izitshalo zemifino, labo abafuna ukudla okuhlukahlukene, nalabo abangacabangi ukulahlekelwa isisindo kancane kancane emavikini amabili okuqala.
Ubude beSigaba
Isigaba se-OWL siyaqhubeka kuze kube yizigidi zamakhilogremu angu-10 kusuka kwesisindo sakho somgomo . Ngaleso sikhathi, uzofaka isigaba sesithathu, Pre-maintenance.
Imigomo yeSigaba se-OWL
- Ukunquma izinga elibalulekile le-Carbohydrate lokulahlekelwa (CCLL).
- Ukwandisa ukukhetha kokudla, futhi ufunde ukwenza abahlakaniphile.
- Ukuqhubeka nokulahlekelwa isisindo ngezinga eliphephile.
- Ukuze uqhubeke udle ezingeni le-carb elincane ngokwanele ukuze unciphise ukufisa nokudla.
Okudlayo
Isonto ngalinye phakathi ne-OWL, uphakamisa isabelo sakho se-carb nsuku zonke ngama-5 amagremu kuze kufike izinga elifanele, okungaphezu kuka-40 amagremu ngosuku. Njengoba i-carbohydrate engaphezulu izothengiswa ngokuqhubekayo ekudleni phakathi nalesi sigaba, u-Atkins uncoma ukuba kwenziwe ngokulandelana kuqala ubiza ngokuthi "i-Carbohydrate Ladder" lapho kukhona khona imifino yokudla okungeziwe okumele yengezwe, kanti okusanhlamvu konke kuwukugcina.
I-Atkins inikeza izinhlu zokudla ku-5 amagremu angaphezulu ukusiza i-dieters ukuthi ibone amamenyu abo yansuku zonke. Manje usuqala ukwengeza amantongomane, imbewu, amajikijolo, kanye nezinye izinhlobo zokudla ezikudla kwakho futhi uzobe udla amafutha emvelo. Ungase futhi uthenge imikhiqizo yokudla elungiselelwe nge-Atkins ukuze usebenzise ukudla okulula kokudla kwakho.
Ukusekela okunomsoco omuhle, uzoqhubeka uthatha isithasiselo se-multivitamin, amaminerali, ne-omega-3. Kubalulekile futhi ukuhlala kahle kahle ngamagesi ayisishiyagalombili wamanzi noma ezinye iziphuzo ezivumelekile ngosuku.
Amamenyu
Amamenyu wakho azoxhomeka ezingeni lakho le-carb. Ekuqaleni, unganezela ama-carb amagremu angu-5 ngosuku lwakho. Khona-ke, ungase ube namajikijolo athile ngesidlo sasekuseni noma njenge-dessert. Njengoba ukudla kwakho kukhula, ungeza ukudla kusuka esiteji . Incwadi ethi "Atkins for Life" inezibonelo zamamenyu emazingeni ahlukahlukene e-carb.
Phakathi nalesi sigaba, kubalulekile ukulandelela kahle i-carbs yakho. I-Atkins inikeza i-carb counter counter, i-tracker yokudla, ne-iphephabhuku kanye nensiza yeselula yokubala i-carbs nokulandela ukudla kwakho.