A protein diet is a diet based on protein foods.The most popular diet of this type is the Dukan weight loss 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, but at the same time other components are present in the diet - fats, carbohydrates and fiber.This diet is used, for example, by athletes who work to increase muscle mass during training periods.
Do not forget that the diet should be balanced.Any restriction on food is a stress for the body and the body.When choosing a method of losing weight, try to correctly assess your health and physical fitness.
Principles of protein diet
The protein diet for weight loss, developed by Dukan, has four phases.In the first, only protein products are consumed.This phase is called exposure.The second stage is intermittent - the moment when vegetables are also included in the diet, but they can only be eaten with protein food and only every day.During the fixation phase, a small amount of food containing complex carbohydrates and fat is very slowly introduced into the diet.The final phase of stabilization is eating according to healthy diet recommendations, which aim to maintain an optimal body weight.
Useful practical tips in a protein diet:
- Eat when you feel hungry and eat only 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 fat, even oil.
- During the first week of the diet, do not exercise, because the body becomes significantly weaker.
- To compensate for the lack of vitamins, you must take supplements.
Effect of protein diet
In terms of weight loss rate, the protein diet is one of the most effective diets for weight loss.In just a few days you can lose a few centimeters from your waist.However, very few people are able to take the diet to the final stabilization stage.In practice, this means that after a strict monotonous protein diet, those who lose weight often have an increased appetite for fruit, bread or plain potatoes, which often leads to further weight gain.
How to start a diet?
Phase 1 of the Dukan Diet
In the first stage, you only need to take protein.The first phase of the Dukan diet can last from 2 to 10 days.It all depends on how many kilograms the person using this diet wants to get rid of.Most often, this period lasts from 3 to 5 days, because it is difficult to survive longer by eating only protein foods.During this time, a person can lose from 1.5 to 2.5 kg of excess body weight.
What you can eat in phase 1 of the Dukan diet:
- lean beef (fillets and roasts),
- skinless turkey,
- language,
- heart,
- lean meat offal,
- fish (sardines, mackerel, tuna, salmon, cod, trout), seafood,
- low-fat yogurt, cottage cheese, milk or eggs.
The products mentioned above can be steamed or baked in the oven, but, most importantly, fat, i.e. butter or vegetable oil, should be strictly avoided.You can add vinegar, herbs, garlic, parsley, shallots, green onions, raisins, pickled onions, lemon juice, salt or mustard to taste.
It is recommended to drink plenty of water during meals.Up to 5 liters a day.This allows you to cleanse your body of waste and toxins.During phase 1 of the Dukan diet, you cannot eat bread, vegetables, fruits, 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 weight.There are different versions for calculating the duration of this stage.Some argue that it should take, on average, five to ten days for every kilogram lost.For example, if a person wants to lose 10 kg of excess body 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 your diet:
- tomatoes,
- cucumber,
- radish,
- spinach,
- broccoli,
- asparagus,
- chard,
- eggplant,
- cabbage,
- chives,
- 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, 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 (regaining excess weight).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 has decreased by 10 kg, the third phase of the Dukan diet should last for 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 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 at least one day a week you limit yourself 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 whatever is considered a healthy diet.Fatty foods, fast foods, sugary drinks, refined sugars and processed foods should be eliminated from your life.A very important element in this stage is the choice of one day a week when the meal will consist exclusively of protein foods, as in the first stage.
The pros and cons of the Dukan diet
The Dukan Diet has become popular because of the wide variety of foods that can be eaten during the diet, as strict restrictions are only present in the first stage of this nutritional system.You can not eat at a certain time of the day, but only when you feel hungry.You don't need to count calories or calculate the amount of carbohydrates you eat.Plus, you might actually lose weight.But at what cost?
Many studies show that the diet really gives effective weight loss results, but, for some reason, the side effects of such a diet are almost not taken into account.Excess protein is harmful to the kidneys, so the Dukan diet is not intended for people with diseases of the urinary system.Using a protein diet for too long can cause urolithiasis or kidney failure.The diet is also harmful to the liver and also to the brain, which needs glucose, which has no place in the first stage of such a nutritional system.
If you care about health as well as weight loss, consider choosing a different method.Much more important than rapid weight loss is a permanent change in eating habits.Nutrition should be adapted to the lifestyle and individual needs of the body.If you still wonder how to lose weight, do not hesitate and it is better to ask for help from experienced experts - nutritionists and nutritionists.They will be able to create a balanced diet, tell you how to choose quality products and help you return your weight to normal without harming your health.Take care!