A protein diet is a diet based mainly on protein foods.The most popular diet of this type is the Dukan diet, which restricts the intake of carbohydrates and fats in the diet.However, we can also talk about protein diets, when the amount of consumed protein increases, but at the same time there are other components in the diet - fats, carbohydrates and fibers.This diet is used, for example, by athletes who work to increase muscle mass during training.
Remember that the diet should be balanced.Any restrictions on food are stressful for the body and the body.Choosing a method to lose weight, try to properly assess your own health and physical fitness.
Principles of protein diet
The protein diet for weight loss developed by Dukan consists of four phases.In the first of them, only protein foods are consumed.This phase is called exposure.The second stage is alternating - when vegetables are also included in the diet, but they can be eaten only with protein food and every day.During the fixation phase, small amounts of complex carbohydrates and fats are introduced into the diet very slowly.The final stage of stabilization is eating according to healthy nutritional recommendations aimed at maintaining an optimal weight.
Useful practical tips on a protein diet:
- Eat when you are hungry and eat only approved foods.
- Drink at least 2 glasses of water with every meal.
- During the first two stages of the protein diet, fats and even fats should be avoided.
- During the first weeks of the diet, physical exercises should not be done, because the body will be much weaker.
- To make up for vitamin deficiency, you need to consume supplements.
Effect of protein diet
The protein diet is one of the most effective diets for weight loss in terms of weight loss speed.You can lose a few inches off your waist in just a few days.However, very few people can get the diet to the final stage of stabilization.In practice, this means that after a limited monotonous protein diet, those who are losing weight often have an increased appetite for fruit, bread or plain potatoes, which often leads to weight gain.
How to start a diet?
Phase 1 of the Dukan Diet
In the first stage, you should eat only 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.Usually this period lasts from 3 to 5 days, because it is difficult to live long on only protein foods.During this time, a person can lose 1.5-2.5 kg of excess weight.
What to eat in phase 1 of the Dukan diet:
- lean beef (fillet and roast beef),
- skinless turkey
- languages,
- liver,
- lean meat,
- fish (sardines, mackerel, tuna, salmon, cod, trout), seafood,
- low-fat yogurt, cottage cheese, milk or eggs.
The above-mentioned products can be baked or baked, but the main thing is to strictly avoid fat, that is, butter or any vegetable oil.Depending on the taste, you can add vinegar, dill, garlic, parsley, shallots, green onions, cornice, pickled onions, lemon juice, salt or mustard.
It is recommended to drink plenty of water during meals.up to 5 liters per day.This allows the body to rid itself of waste products and toxins.In phase 1 of the Dukan diet, you should not eat bread, vegetables, fruit, pasta, rice or porridge.
After the first phase, 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 duration of this stage.Some say it should take an average of five to ten days per kilogram.For example, if someone wants to lose 10 kg of excess weight, then at this stage the diet should be used 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
- eggplants,
- cabbage,
- onion,
- celery,
- zucchini,
- bell pepper,
- carrot.
You can eat mushrooms.Potatoes, rice, corn and legumes are prohibited.You can't use oils to make salad greens, so substitute lemon juice, wine vinegar, or low-fat yogurt.
Phase 3 of the Dukan Diet
The third phase - fixation - is used to maintain weight and prevent the yo-yo effect (gaining excess weight again).The duration of this phase depends on the number of kilograms lost.On average, this is 10 days for every kilogram burned.For example, if the body weight is reduced by 10 kg, the third phase of the Dukan diet should last 100 days.
Then you can start eating fruits, pasta, rice, potatoes, cheese, but not more than twice a week.You can also start eating bread, but only one whole grain bread and no more than two slices throughout the day.You can have a glass of red wine with dinner.It is important that you eat phase one foods, that is, only protein foods, at least one day a week.
Phase 4 of the Dukan Diet
The final phase of the Dukan diet should last for 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 element of this stage is to choose one day a week where the food consists only of protein food, as in the first stage.
Advantages and Disadvantages of Dukan Diet
Dukan diet has become popular due to the wide range of foods that can be consumed during the diet, because strict restrictions exist only in the first stage of this nutritional system.You should not eat at a certain time of the day and eat only when you are hungry.No need to count calories or calculate the number of carbohydrates you consume.Plus, you might actually lose weight.But at what cost?
Many studies have shown that diets are really effective in losing weight, but for some reason, the side effects of such diets are almost ignored.Excess protein is harmful to the kidneys, so the Dukan diet is not intended for people with diseases of the urinary system.Prolonged use of a high-protein diet can lead to urolithiasis, or kidney failure.The diet is also harmful to the liver and even the brain, which needs glucose, which has no place in the first stages of such a nutritional system.
If you care about health as well as weight loss, then choose a different method.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 professionals - nutritionists and nutritionists.They can create a balanced diet, tell you how to choose quality foods, and help you get your weight back to normal without harming your health.Take care of yourself!