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 protein diets when the amount of protein consumed increases, but at the same time other components such as fats, carbohydrates and fiber are present in the diet.This diet is used by athletes who are trying to increase muscle mass, for example, during the training period.
Remember that the diet should be balanced.Any restriction in food is stress for the body and body.When choosing a weight loss method, try to accurately 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 of these, only protein products are consumed.This stage is called exposure.The second stage is alternating - the moment when vegetables are also included in the diet, but they can be eaten only with protein foods and only 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 stage of stabilization is eating in accordance with healthy eating recommendations aimed at maintaining optimal 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 every time you eat.
- During the first two stages of the protein diet, you should avoid fats, even oils.
- Do not exercise in the first weeks of the diet, as the body weakens significantly.
- You should consume supplements to compensate for vitamin deficiencies.
Effects of protein diet
In terms of weight loss speed, the protein diet is one of the most effective diets for weight loss.In just a few days you can get rid of a few centimeters from your waist.However, very few people are able to carry the diet to the final stage of stabilization.In practice, this means that those who lose weight after a restrictive monotonous protein diet often have an increased appetite for fruits, bread and even ordinary 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 consume 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 the person following this diet wants to get rid of.Most often this period lasts 3 to 5 days because it is difficult to survive longer by eating 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 (loin and roast beef),
- skinless turkey,
- languages,
- liver,
- lean meat offal,
- fish (sardines, mackerel, tuna, salmon, cod, trout), seafood,
- low-fat yogurt, cottage cheese, milk or eggs.
The above-mentioned products can be steamed or baked in the oven, but most importantly, fat, namely 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 waste byproducts and toxins.During phase 1 of the Dukan diet, you should not 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 continue until the final goal, that is, the desired body weight, is reached.There are different versions of calculating the duration of this stage.Some argue that it should take an average of five to ten days for every kilogram lost.For example, if someone wants to get rid of 10 kg of excess weight, at this stage it is necessary to use the diet for at least 50 days.
In the second phase of the diet, you can add the following to your diet:
- tomatoes,
- cucumber,
- radish,
- spinach,
- broccoli,
- asparagus,
- chard,
- aubergine,
- cabbage,
- leek,
- celery,
- courgette,
- pepper,
- carrot.
You can eat mushrooms.Potatoes, rice, corn and legumes are prohibited.You can't use oil to dress vegetable salads, so use lemon juice, wine vinegar or low-fat yogurt.
Phase 3 of the Dukan Diet
The third stage - stabilization - is used to maintain weight and prevent the yo-yo effect (regain of excess weight).The duration of this phase depends on the number of kilograms lost.On average, this period is 10 days for each kilogram burned.For example, if 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 and cheese no more than twice a week.You can also start eating bread, but only whole grain bread and no more than two pieces throughout the day.You can drink a glass of red wine with dinner.It is important to limit yourself in food from the first stage at least one day a week, that is, only protein foods.
Phase 4 of the Dukan Diet
The final phase of the Dukan Diet should last for the rest of your life.You can eat anything that is considered healthy eating.Fatty foods, fast food, sugary drinks, refined sugar and processed foods should be eliminated from your life.A very important element of this phase is to choose, as in the first phase, one meal per week to consist solely of protein foods.
Advantages and disadvantages of the Dukan diet
The Dukan diet has become popular due to the wide variety of foods that can be consumed during the diet, since strict restrictions exist only at the initial stage of this nutritional system.You should not eat at certain times of the day, only eat when you are hungry.You don't need to count calories or calculate the amount of carbohydrates you consume.Moreover, 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.The Dukan diet is not intended for people with urinary tract diseases, as excess protein is harmful to the kidneys.Using a protein diet for too long 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 initial stages of such a nutritional system.
If you care about health as well as losing weight, consider choosing a different method.What is much more important than rapid weight loss is the 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 seek 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 normalize your weight without harming your health.Take care of yourself!