A protein diet is a diet based mainly 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 protein diets, when the amount of consumed proteins increases, but at the same time there are other components in the diet - fats, carbohydrates and fiber.This diet is used, for example, by athletes who work to increase muscle mass during training.
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 weight loss method, try to correctly assess your health and physical fitness.
Principles of protein diet
The protein diet for weight loss, developed by Dukan, consists of four stages.In the first, 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 taken only with protein food and only every other day.During the fixation phase, small amounts of foods containing complex carbohydrates and fats are very slowly introduced into the diet.The final stage of stabilization is eating according to the recommendations of a healthy diet aimed at maintaining an optimal weight.
Practical tips for protein diet:
- Eat when you feel hungry and eat only approved foods.
- Drink at least 2 glasses of water with each meal.
- During the first two phases of the protein diet, you should avoid fats, even oils.
- Do not exercise during the first weeks of the diet, because the body is significantly weakened.
- In order to compensate for the deficiency of vitamins, you need to take supplements.
Effect of protein diet
In terms of speed of weight loss, a 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 make it to the last stage of the final stabilization of the diet.In practice, this means that after a restrictive monoprotein diet, those who lose weight often develop cravings for fruit, bread or even plain potatoes, often leading to weight gain again.
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 kilograms that a person on this diet wants to lose.Most often, this period lasts from 3 to 5 days, since it is difficult to survive longer with only protein food.During this time, a person can lose 1.5 to 2.5 kg of excess weight.
What you can eat in the first phase of the Dukan diet:
- lean beef (fillet and roast),
- skinless turkey
- languages,
- 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, i.e. butter or any vegetable oil, should be strictly avoided.You can add vinegar, herbs, garlic, parsley, shallots, green onions, chives, pickled onions, lemon juice, salt or mustard to taste.
It is recommended to drink a lot of water during meals.up to 5 liters per day.This allows you to cleanse your body of waste by-products and toxins.During Phase 1 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 stage of the Dukan diet - rotation - is less strict than the first, because vegetables finally appear on the menu.This phase should continue until reaching the final goal - the desired body weight.There are different versions of calculating the duration of this stage.Some 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 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,
- beetroot,
- eggplant,
- cabbage,
- leeks,
- celery,
- zucchini,
- pepper,
- carrot.
You can eat mushrooms.Potatoes, rice, corn and legumes are prohibited.You can't use fats to dress vegetable salads, 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 avoid 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 has decreased 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 whole grain bread and no more than two pieces during the day.You can drink a glass of red wine at dinner.It is important that you limit yourself to eating phase 1 foods at least one day a week - that is, only protein foods.
The 4th phase of the Dukan diet
The last stage of the Dukan diet should last a lifetime.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 the choice of one day a week when the meal consists exclusively of protein foods, as in the first stage.
Advantages and disadvantages of the Dukan diet
The Dukan diet has become popular due to the wide range of foods that can be consumed during the diet, since the strict restrictions are only at the first stage of this nutritional system.You should 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 consumed.Plus, you might actually lose weight.But at what cost?
A number of studies show that the diet really gives an effective result in weight loss, 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.Long-term use of a high-protein diet can lead to urolithiasis or kidney failure.The diet is harmful to the liver and even the brain, which needs glucose, which has no place in the early stages of such a nutritional system.
If you are concerned about your 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 it is better to ask for help from experienced specialists - nutritionists and nutritionists.They will be able to create a balanced diet, tell you how to choose quality products and help you return to normal weight without harming your health.Take care of yourself!