A protein diet is a diet that is primarily based 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.But 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 - fat, carbohydrates and fibre.This diet is used, for example, by athletes who work to increase muscle mass during the training period.
Do not forget that the diet must be balanced.Any restrictions on food are stressful for the body and the body.When choosing a method to lose weight, try to correctly assess your health and physical condition.
Principles of a 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 phase is called exposure.The second phase 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 very slowly into the diet.The final stage of stabilization is to eat in accordance with the recommendations of a healthy diet, which is aimed at maintaining optimal weight.
Practical tips useful 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.
- In the first weeks of the diet, you should not exercise, as the body is significantly weakened.
- To compensate for vitamin deficiency, you must take supplements.
Effects of a protein diet
In terms of weight loss rate, a protein diet is one of the most effective diets for weight loss.In 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 those who lose weight, after a restrictive monotonous protein diet, 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 of the Dukan Diet
In the first phase, 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 kilos 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 by eating only protein food.During this time, a person can lose from 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),
- skinless turkey,
- language,
- liver,
- lean giblets,
- fish (sardine, mackerel, tuna, salmon, cod, trout), shellfish,
- low-fat yoghurt, cottage cheese, milk or eggs.
The above 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 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 by-products and toxins.During Phase 1 of the Dukan Diet, you should not eat bread, vegetables, fruit, 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 - 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 should 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, the diet at this stage should be used for at least 50 days.
In the second phase of the diet, you can add 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 fats to dress vegetable salads, so substitute lemon juice, wine vinegar or low-fat yogurt.
Phase 3 of the Dukan Diet
The third phase - fixation - is used to maintain the weight and prevent the yo-yo effect (regaining excess weight).The duration of this phase depends on the number of kilograms lost.On average, it takes 10 days for every kilogram that is 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 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 with dinner.It is important that at least one day a week you limit yourself to eating food from the first phase - i.e. only protein food.
Phase 4 of the Dukan Diet
The final phase of the Dukan diet should last the rest of your life.You can eat anything that is considered a healthy diet.Fatty foods, fast foods, sugary drinks, refined sugar and processed foods should be eliminated from your life.A very important element in 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 consumed during the diet, because strict restrictions are only present 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 need to count calories or calculate the amount of carbohydrates you consume.In addition, you can actually lose weight.But at what price?
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 hardly taken into account.Excess protein is harmful to the kidneys, so the Dukan diet is not intended for people with diseases of the urinary tract.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 nutritional system.
If you care about health as well as weight loss, consider choosing another method.Much more important than rapid weight loss are permanent changes in eating habits.The diet must be adapted to the body's lifestyle and individual needs.If you are still wondering how to lose weight, do not hesitate and 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!