A protein diet is a diet based primarily 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 other components are also present in the food - fats, carbohydrates and fiber.For example, this diet is used by athletes who are trying to increase muscle mass during training.
Don't forget that your diet must be balanced.Any food restrictions are stress for the body and body.When choosing a weight loss method, try to properly 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, only protein products 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 foods and only once every other day.During the fixation phase, small amounts of foods containing complex carbohydrates and fats are introduced into the diet very slowly.The final phase of stabilization is eating according to the recommendations for a healthy eating pattern, which aims to maintain optimal body weight.
Useful practical tips on a protein diet:
- Eat when you feel hungry and only eat approved foods.
- Drink at least 2 glasses of water with every meal.
- During the first two stages of a protein diet, you should avoid fats, even oils.
- During the first weeks of the diet, do not exercise, as the body weakens significantly.
- To compensate for vitamin deficiencies, you should take supplements.
Effects of a protein diet
In terms of weight loss rate, a protein diet is one of the most effective diets for weight loss.In just a few days you can remove a few centimeters from your waist.However, very few people are able to bring the diet to the final stage of final stabilization.In practice, this means that after a strict monotonous protein diet, those who lose weight often experience 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 kilograms that the person using this diet wants to lose.Most often, this period lasts from 3 to 5 days, because it is difficult to survive longer on consuming only protein foods.During this time, a person can lose 1.5 to 2.5 kg of excess weight.
What you can eat in phase 1 of the Dukan diet:
- lean beef (fillet and roast beef),
- 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 above all, fats, namely butter or any vegetable oil, should be avoided.You can add vinegar, herbs, garlic, parsley, shallots, spring onions, cucumber, pickled onions, lemon juice, salt or mustard to taste.
It is recommended to drink plenty of water while eating.Up to 5 liters per day.This allows you to cleanse your body of waste byproducts 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 phase of the Dukan diet - alternating - is not as strict as the first, as vegetables finally appear on the menu.This phase should last until the final goal is achieved - the desired weight.There are several different versions of calculating the duration of this stage.Some argue that it takes an average of five to ten days for every kilogram lost.For example, if a person wants to lose 10 kg of excess weight, then at this stage the diet should last at least 50 days.
In the second stage of the diet, you can add to your diet:
- tomato,
- cucumber,
- turnip,
- spinach,
- broccoli,
- asparagus,
- turnip,
- eggplant,
- cabbage,
- leek,
- celery,
- zucchini,
- pepper,
- carrot.
You can eat mushrooms.Potatoes, rice, corn and beans are prohibited.You can't use fat to dress vegetable salads, so substitute it with lemon juice, wine vinegar, or low-fat yogurt.
Phase 3 of the Dukan Diet
The third phase - fixation - is used to maintain body weight and prevent the yo-yo effect (gaining back excess weight).The duration of this phase depends on the number of kilograms lost.On average, this means 10 days for every kilogram burned.For example, if you lose 10 kg in weight, the third stage of the Dukan diet should last 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 wheat bread and no more than two slices throughout the day.You can enjoy a glass of red wine for dinner.It is important that at least one day a week you limit yourself to consuming foods from the first phase - that is, only protein foods.
Phase 4 of the Dukan Diet
The final phase of the Dukan Diet should last the rest of your life.You can eat anything that is considered healthy food.Fatty foods, fast foods, 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 diet consists only of protein foods, as in the first stage.
Advantages and disadvantages of the Dukan diet
The Dukan diet has become popular due to the large selection of foods that can be consumed during the diet, since strict restrictions are imposed only on 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?
A number of studies show that this diet does provide effective weight loss results, but for some reason, the side effects of this diet are almost not taken into account.Excess protein is dangerous for 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.This diet is also dangerous for the liver and even the brain, which requires glucose, which has no place in the first stage of the nutritional system.
If you care about your health and weight loss, consider choosing another method.Much more important than rapid weight loss is a permanent change in eating habits.Diet must be adapted to the individual's lifestyle and body needs.If you are still wondering how to lose weight, do not hesitate and better 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 bring your weight back to normal without harming your health.Look after yourself!