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 protein consumed increases, but at the same time other components are present in the diet - fats, carbohydrates and fiber.This diet is used, for example, by athletes who are working to increase muscle mass during the training period.
Do not forget that the diet should be balanced.Any restrictions on food are stressful for the body and the body.When choosing a method to lose weight, try to properly consider your health and physical fitness.
Principles of protein diet
The protein diet for weight loss, developed by Dukan, has four stages.In the first one, only protein products are consumed.This stage is called exposure.The second stage is alternate - 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 settling phase, small amounts of foods containing complex carbohydrates and fats are introduced into the diet very slowly.The last stage of stabilization is eating according to healthy dietary recommendations, aimed at maintaining the best possible weight.
Useful practical tips in a protein diet:
- Eat when you feel hungry and eat only approved foods.
- Drink at least 2 glasses of water every time you eat.
- During the first two phases of the protein diet, you should avoid fats, even oils.
- During the first weeks of the diet, do not exercise, because the body is significantly weakened.
- To compensate for vitamin deficiencies, you must consume supplements.
Effects of a protein diet
Regarding the rate of weight loss, a protein diet is one of the most effective diets for weight loss.In just a few days you can get rid of several 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, people who lose weight often have an increased appetite for fruit, bread or even ordinary potatoes, which leads to weight gain again.
How to start a diet?
Phase 1 of the Dukan diet
In the first step, you should only eat 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.This period often lasts from 3 to 5 days, because it is difficult to live longer by eating only protein foods.During this time, a person can lose from 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,
- languages,
- liver,
- lean meat mince,
- fish (sardine, mackerel, tuna, salmon, cod, trout), seafood,
- low-fat yoghurt, cottage cheese, milk or eggs.
The aforementioned products can be steamed or baked in the oven, but, most importantly, fat, that is, butter or any vegetable oil, should be strictly avoided.You can taste vinegar, herbs, garlic, parsley, shallots, green onions, gherkins, pickled onions, lemon juice, salt or mustard.
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 products and toxins.During phase 1 of the Dukan diet, you should not eat bread, vegetables, fruit, pasta, rice or porridge.
After the first step, you can start eating vegetables.
Phase 2 of the Dukan diet
The second phase of the Dukan diet - alternative - is less strict than the first, because vegetables finally appear on the menu.This phase should last until the ultimate goal is reached - the desired body weight.There are different versions regarding the calculation of the length of this step.Some argue that it should take, on average, five to ten days for every kilogram lost.For example, if a person wants to get rid of 10 kg of excess weight, then at this stage the diet should be used for at least 50 days.
At the second stage of the diet, you can add to your diet:
- tomatoes,
- cucumber,
- radish,
- spinach,
- broccoli,
- asparagus,
- chart,
- eggplants,
- cabbage,
- cheek,
- celery,
- zucchini,
- pepper,
- carrots.
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 stage - fixation - is used to maintain weight and prevent the yo-yo effect (gaining weight again).The length of this phase depends on the number of kilograms lost.On average, this is 10 days for every kilogram burned.For example, if there is a 10 kg reduction in body weight, 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, except 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 to limit yourself to at least one day a week to eating foods from the first step - that is, protein foods only.
Phase 4 of the Dukan diet
The last phase of the Dukan diet should be for the rest of your life.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 aspect of this phase is the choice of one day a week when the meal will consist exclusively of protein foods, as in the first phase.
Advantages and disadvantages of the Dukan diet
The Dukan diet has become popular due to the wide variety of foods that can be eaten during the diet, because strict restrictions are present only in the first phase of this nutritional system.You should not eat at certain times of the day, except when you feel hungry.You don't need to count calories or calculate the amount of carbohydrates you eat.In addition, you can really 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 the brain, which needs glucose, which has no place in the first stages of such a nutritional system.
If you care about health as well as weight loss, consider choosing a different 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 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.Take care of yourself!