A protein diet is a diet based primarily on protein foods.The most popular diet of this type is the Dukan diet, which limits the intake of carbohydrates and fats in the diet.However, we can also talk about a protein diet, when the amount of protein consumed increases, while at the same time other elements are present in the diet - fat, carbohydrates and fiber.This diet is used, for example, by athletes who work to increase muscle mass during the training season.
Do not forget that the diet should be balanced.Any restriction of food is a stress for the body and the body.When choosing a method to lose weight, try to correctly assess your health and physical fitness.
Principles of a protein diet
The protein diet for weight loss, developed by Dukan, has four phases.In the first of them, only protein products are consumed.This phase is called exposure.The second stage is alternating - the moment when vegetables are also included in the diet, but they can be eaten only with a protein diet and only every other day.During the fasting phase, small amounts of foods containing complex carbohydrates and fats are introduced very slowly into the diet.The final stage of stability is eating in accordance with the recommendations of a healthy diet, aimed at maintaining an optimal weight.
Practical tips useful in a protein diet:
- Eat when you feel hungry and only eat approved foods.
- Drink at least 2 glasses of water every time you eat.
- During the first two stages of the protein diet, you should avoid fats, even oils.
- During the first weeks of the diet, do not exercise, as the body is significantly weakened.
- To make up for a vitamin deficiency, you must take supplements.
Effects of a protein diet
In terms of speed of weight loss, a protein diet is one of the most effective weight loss diets.In just a few days, you can lose a few centimeters from your waist.However, there are very few people who can take the diet to the final stage of ultimate stability.In practice, this means that after a restrictive monoprotein diet, those who lose weight often have an increased appetite for fruit, bread or even plain potatoes, which often leads to weight gain again.
How to start a diet?
Phase 1 of the Dukan Diet
In the first stage, you should only consume protein.The first phase of the Dukan diet can last from 2 to 10 days.It all depends on the number of kilos that the person using this diet wants to lose.Most often, this period lasts from 3 to 5 days, because it is difficult to live longer eating only protein food.During this time, a person can lose from 1.5 to 2.5 kg of excess weight.
What can you eat in the first phase of the Dukan diet:
- lean beef (filet and roast beef),
- skinless turkey,
- language,
- liver,
- lean meat offal,
- fish (sardine, mackerel, tuna, salmon, cod, trout), seafood,
- low-fat yogurt, cottage cheese, milk or eggs.
The above products can be steamed or baked in the oven, but most importantly, fat, that is butter or any vegetable oil, should be avoided.You can add vinegar, herbs, garlic, parsley, shallots, green onions, cucumbers, pickled onions, lemon juice, salt or mustard to taste.
It is recommended to drink plenty of water with meals.Up to 5 liters per day.This allows you to cleanse your body of waste by-products and toxins.During the first phase of the Dukan diet, you should not eat bread, vegetables, fruit, pasta, rice or porridge.
After the first stage, you can start eating vegetables.
Phase 2 of the Dukan Diet
The second phase of the Dukan diet - alternating - is less strict than the first, because vegetables finally appear on the menu.This phase should last until the final goal is reached - the desired body weight.There are different versions of calculating the length of this phase.Some people claim that it should take an average of five to ten days for every pound lost.For example, if someone wants to get rid of 10 kg of excess weight, then at this stage to use the diet for at least 50 days.
In the second stage of the diet, you can add to the diet:
- tomatoes,
- cucumber,
- radish,
- spinach,
- broccoli,
- asparagus,
- chard,
- eggplant,
- cabbage,
- leeks,
- celery,
- zucchini,
- pepper,
- carrots.
You can eat mushrooms.Potatoes, rice, corn and legumes are prohibited.You can't use fat to dress a vegetable salad, so substitute lemon juice, vinegar or low-fat yogurt instead.
Phase 3 of the Dukan Diet
The third phase - anchoring - is used to maintain weight and prevent the yo-yo effect (regaining weight).The length of this phase depends on the number of kilos lost.On average, this is 10 days for every kilo burned.For example, if the body weight has decreased by 10 kg, the third phase of the Dukan diet should last for 100 days.
Then you can start eating fruit, pasta, rice, potatoes, cheese, but not more than twice a week.You can also start eating bread, but only whole grain bread and no more than two pieces during the day.You can have a glass of red wine with dinner.It is important that you limit yourself at least one day a week to eating food from the first phase - that is only protein food.
Phase 4 of the Dukan Diet
The final phase of the Dukan Diet should last for the rest of your life.You can eat anything that is considered a healthy diet.Fatty foods, fast food, sugary drinks, refined sugar and processed foods should be eliminated from your life.A very important aspect of this stage is the selection of one day a week when the meal will consist only of protein food, as in the first stage.
Pros and Cons of the Dukan Diet
The Dukan diet has become popular due to the wide variety of foods that can be consumed during the diet, because strict restrictions are only present in the first stage of this nutritional system.You should not eat at certain times of the day, but only when you feel hungry.You don't need to count calories or calculate the amount of carbohydrates you consume.Plus, you might actually lose weight.But at what cost?
Numerous studies show that diets actually provide effective weight loss, but for some reason the side effects of such diets are almost not taken into account.Too much protein is harmful to the kidneys, so the Dukan diet is not intended for people with diseases of the urinary tract.Using a protein diet for too long can lead to gout or kidney failure.The diet is also harmful to the liver and even the brain which needs glucose which does not belong in the early stages of such a nutritional system.
If you care about health and weight loss, consider choosing another method.Much more important than rapid weight loss is a permanent change in eating habits.The diet should be adapted to the lifestyle and individual needs of the body.If you are still wondering how to lose weight, do not hesitate and ask for help from experienced experts - nutritionists and nutritionists.They will be able to create a healthy diet, tell you how to choose quality products and help you bring your weight back to normal without harming your health.Take care of yourself!