A protein diet is a diet based primarily on foods containing protein.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, one can also speak of protein diets when the amount of protein consumed increases, but at the same time other components are also present in the diet - fats, carbohydrates and fiber.This diet is used, for example, by athletes who work on increasing their muscle mass during the training period.
Do not forget that the diet should be balanced.Any dietary restrictions are stressful for the body and body.When choosing a method for losing weight, try to correctly assess your health and physical fitness.
Principles of a protein diet
The protein diet for weight loss developed by Dukan consists of four phases.In the first case, only protein products are consumed.This phase is called exposure.The second phase is alternating - the moment when vegetables are also included in the diet, but they can only be eaten 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 phase of stabilization is nutrition according to the recommendations of a healthy diet aimed at maintaining optimal weight.
Practical tips for a protein diet:
- Eat when you are hungry and only eat approved foods.
- Drink at least 2 glasses of water with every meal.
- During the first two phases of the protein diet, you should avoid fats and even oils.
- You should not do any exercise in the first few weeks of the diet, as this will significantly weaken the body.
- To compensate for a vitamin deficiency, you need to take nutritional supplements.
Effects of a protein diet
In terms of speed of weight loss, a protein diet is one of the most effective weight loss diets.In just a few days you can get rid of several centimeters from your waist.However, only very few people manage to get the diet to its final stabilization.In practice, this means that after a restrictive, monotonous protein diet, people often experience an increased appetite for fruit, bread or even regular potatoes, which often leads to weight gain again.
How do you start a diet?
Phase 1 of the Dukan Diet
In the first step you should only consume proteins.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 3 to 5 days, as 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 can you eat in Phase 1 of the Dukan Diet:
- lean beef (fillet and roast beef),
- turkey without skin,
- Languages,
- liver,
- lean meat by-products,
- 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, fat, i.e. butter or any vegetable oil, should be strictly avoided.Depending on your taste, you can add vinegar, herbs, garlic, parsley, shallots, green onions, pickles, pickled onions, lemon juice, salt or mustard.
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 products and toxins.During Phase 1 of the Dukan Diet, you should not eat bread, vegetables, fruits, pasta, rice or porridge.
After the first phase, you can start eating vegetables.
Phase 2 of the Dukan Diet
The second phase of the Dukan diet - the variety - is less strict than the first because vegetables are finally on the menu.This phase should last until the final goal is achieved - the desired body weight.There are different versions of how to calculate the duration of this phase.Some argue that on average it should take five to ten days for each kilogram lost.For example, if someone wants to get rid of 10 kg of excess weight, at this point the diet should be used for at least 50 days.
In the second phase of the diet, you can add the following to your diet:
- tomatoes,
- cucumbers,
- Radish,
- Spinach,
- Broccoli,
- Asparagus,
- chard,
- eggplant,
- cabbage,
- Leek,
- Celery,
- Zucchini,
- Pepper,
- Carrots.
You can eat mushrooms.Potatoes, rice, corn and legumes are prohibited.You cannot use fats when dressing vegetable salads.Therefore, replace them with lemon juice, wine vinegar or low-fat yogurt.
Phase 3 of the Dukan Diet
The third phase - fixation - is used to maintain weight and prevent the yo-yo effect (gaining excess weight back).The duration of this phase depends on the number of kilograms lost.On average it is 10 days per 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, but 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 enjoy a glass of red wine with dinner.It is important that you limit yourself to eating foods from the first phase - i.e. only protein foods - on at least one day a week.
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 food.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 a day of the week where the meal consists exclusively of protein foods, as in the first phase.
Advantages and disadvantages of the Dukan diet
The Dukan diet has gained great popularity due to the wide range of foods that can be consumed during the diet, since strict restrictions apply 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 or calculate the amount of carbohydrates you eat.Plus, you can actually lose weight.But at what price?
Numerous studies show that the diet actually produces 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 suitable for people with diseases of the urinary system.Too long a protein diet can lead to urolithiasis or kidney failure.The diet is also harmful to the liver and even the brain, which requires glucose, which has no place in the early stages of such a nutritional system.
If you care about health and weight loss, consider another method.Much more important than rapid weight loss is a permanent change in eating habits.The diet should 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 better ask for help from experienced specialists – nutritionists and nutritionists.They will be able to create a balanced diet, tell you how to choose high-quality products and help you bring your weight back to normal without harming your health.Take care!