A protein diet is a diet based primarily on protein foods.The most popular diet of this type is the Dukan diet for weight loss, which limits the intake of carbohydrates and fats in the diet.However, we can also talk about protein diets, when the amount of ingested proteins increases, but at the same time other components are present in the diet - fats, carbohydrates and fibers.This diet is used, for example, by athletes who work to increase muscle mass during the training period.
Do not forget that the diet should be balanced.Any food restrictions are 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, has four phases.In the first of them, only protein products are consumed.This stage is called exposure.The second phase is alternating - the moment when vegetables are included in the diet, but they can be eaten 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 phase of stabilization is eating in accordance with the recommendations of a healthy diet, which is aimed at maintaining an optimal body weight.
Practical tips useful in protein nutrition:
- Eat when you feel hungry and only eat approved foods.
- Drink at least 2 glasses of water every time you eat.
- Fats, even oils, should be avoided during the first two phases of the protein diet.
- During the first weeks, do not exercise the child, because the body is significantly weakened.
- To compensate for the lack of vitamins, you need to consume supplements.
Effects of protein diet
In terms of weight loss speed, the protein diet is one of the most effective weight loss diets.In just a few days, you can get rid of a few centimeters from your waist.However, very few people are able to take the diet to the final stage of final stabilization.In practice, this means that after a restrictive monotonous protein 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 Dukan Diet
In the first phase, 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 get rid of.Most often, this period lasts from 3 to 5 days, because it is difficult to survive longer eating 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 beef),
- 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, gherkins, pickled onions, lemon juice, salt or mustard to taste.
It is recommended to drink plenty of water during meals.Up to 5 liters per day.This allows you to cleanse your body of by-products and toxins.During the first phase of the Dukan diet, the child should not eat bread, vegetables, fruit, pasta, rice or porridge.
After the first phase you can start eating vegetables.
Phase 2 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 phase.Some claim that it would take an average of five to ten days for each kilogram 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 phase, you can add the diet to your diet:
- tomatoes,
- cucumbers,
- radish,
- spinach,
- broccoli,
- asparagus,
- chard,
- eggplants,
- cabbage,
- leek,
- celery,
- zucchini,
- pepper,
- carrots.
You can eat mushrooms.Potatoes, rice, corn and legumes are prohibited.You can't use fat to season vegetable salads, so replace with lemon juice, wine vinegar or low-fat yogurt.
Phase 3 Dukan Diet
The third phase - fixation - is used to maintain weight and prevent the yo-yo effect (gaining extra pounds again).The duration of this phase depends on the number of kilograms lost.On average, that's 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 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 for dinner.It is important that you limit yourself to foods from the first phase - that is, only protein foods - for at least one day a week.
Phase 4 Dukan Diet
The last phase of the Dukan diet should last for the rest of your life.You can eat anything that is considered a healthy diet.Fatty food, fast food, sugary drinks, refined sugar and processed food should be eliminated from your life.A very important element of this phase is the choice of one day a week when the meal will consist exclusively of protein food, as in the first phase.
Advantages and disadvantages of Dukan diet
The Dukan diet has become popular due to the wide range of foods that can be consumed during the diet, as strict restrictions are present only in the first phase of this nutritional system.You should not eat at certain times of the day, but only when you feel hungry.You don't have to count calories or calculate the amount of carbohydrates you eat.Plus, you can actually lose weight.But at what cost?
Numerous studies show that the diet really gives an effective weight loss result, 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 lead to urolithiasis or kidney failure.The diet is also harmful to the liver and even to the brain, which needs glucose, which has no place in the first stages of such a diet.
If you care about your health as well as weight loss, consider choosing another 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 organism.If you are still wondering 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 bring your weight back to normal without harming your health.Take care!