A protein diet is a diet based primarily on protein-containing foods.The most popular diet of this type is the Dukan 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 fibers.This diet is used, for example, by athletes who strive to increase muscle mass during training.
Do not forget that the diet should be balanced.Any food restriction means stress to the body and the organism.When choosing a method of losing weight, try to correctly assess your health and physical fitness.
Basic principles of the protein diet
The protein diet developed by Dukan for weight loss consists of four phases.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 only with protein foods and only every other day.During the fixation phase, foods containing small amounts of complex carbohydrates and fat are introduced into the diet very slowly.The last phase of stabilization is eating according to the recommendations of a healthy diet, which aims to maintain an optimal body weight.
Practical tips that are useful in the protein diet:
- Eat when you feel hungry and only eat permitted foods.
- Drink at least 2 glasses of water with each meal.
- Fats, even oils, should be avoided during the first two phases of the protein diet.
- Do not do sports during the first weeks of the diet, because the body is significantly weakened.
- Dietary supplements must be taken to compensate for vitamin deficiencies.
Effects of the protein diet
In terms of the rate of weight loss, the protein diet is one of the most effective weight loss treatments.You can lose several centimeters from your waist in a few days.However, very few are able to take the diet to the final stage of final stabilization.In practice, this means that after a restrictive monotonous protein diet, dieters often have an increased appetite for fruits, bread or 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, only protein should be consumed.The first phase of the Dukan diet can last 2-10 days.It all depends on how many kilograms the person using the diet wants to lose.Most often, this period lasts 3-5 days, since it is difficult to live longer by eating only protein-containing foods.During this time, a person can lose 1.5-2.5 kg of excess weight.
What can be eaten in phase 1 of the Dukan diet:
- lean beef (fillet and roast beef),
- skinless turkey,
- languages,
- liver,
- lean 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, i.e. butter or any vegetable oil, should be strictly avoided.Vinegar, herbs, garlic, parsley, shallot, green onion, cucumber, pickled onion, lemon juice, salt or mustard can be added 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 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 is - alternately - less strict than the first, because vegetables finally appear on the menu.This phase should last until the final goal - the desired body weight - is reached.There are different variations for calculating the duration of this stage.Some argue that it takes an average of five to ten days for each kilogram you lose.For example, if someone wants to lose 10 kg of excess weight, then at this stage the diet should be used for at least 50 days.
In the second phase of the diet, you can add to your diet:
- tomato,
- cucumber,
- radish,
- spinach,
- broccoli,
- asparagus,
- chard,
- eggplant,
- cabbage,
- leek,
- celery,
- zucchini,
- pepper,
- carrot.
You can eat mushrooms.Potatoes, rice, corn and legumes are prohibited.Fats cannot be used to prepare vegetable salads, so replace them with lemon juice, wine vinegar or low-fat yogurt.
Phase 3 of the Dukan diet
The third phase - fixation - serves to maintain body weight and prevent the yo-yo effect (regaining excess weight).The duration of this phase depends on the number of kilograms lost.This is an average of 10 days for every kilogram burned.For example, if the body weight has decreased by 10 kg, the third stage of the Dukan diet should last for 100 days.
After that, you can start eating fruit, pasta, rice, potatoes, cheese, but no 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 eating foods from the first phase at least one day a week - that is, eating only protein foods.
The 4th phase of the 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 foods, junk food, sugary drinks, refined sugar and processed foods should be excluded from your life.A very important element of this stage is choosing one day a week when the meal consists exclusively of protein-containing foods, as in the first stage.
Advantages and disadvantages of the Dukan diet
The Dukan diet became popular due to the wide range of foods that can be consumed during the diet, as there are strict restrictions only in 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 have to count calories and you don't have to count the amount of carbohydrates you eat.Plus, you can actually lose weight.But at what price?
Many studies have shown that the diet really gives effective 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 urinary tract diseases.Using a protein diet for too long 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 first phase of such a nutritional system.
If your health and weight loss are important, consider another method.It is much more important to change your eating habits permanently than to lose weight quickly.The diet must be adapted to the lifestyle and the individual needs of the body.If you are still wondering how to lose weight, do not hesitate and ask for help from experienced professionals - nutritionists and nutritionists.They will be able to create a balanced diet, tell you how to choose quality products, and help you get your weight back to normal without harming your health.Take care of yourself!