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 proteins 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 work to increase muscle mass during the training period.
Don't forget that the diet should be balanced.Any restrictions on food are stress for the body and body.When choosing a method for losing weight, try to correctly evaluate your health and fitness.
Principles of a protein diet
The protein diet for weight loss, developed by Dukan, consists of four phases.In the first, 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 consumed only with protein foods and only on alternate days.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 consists in following the recommendations of a healthy diet, which aims to maintain optimal weight.
Practical tips useful in a protein diet:
- Eat when you are hungry and only eat 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, as the body is significantly weakened.
- To compensate for vitamin deficiencies, you need to consume supplements.
Effects of a protein diet
In terms of weight loss speed, a protein diet is one of the most effective diets for losing weight.In just a few days you can shed 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 and monotonous protein diet, those losing weight 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 phase you should consume only proteins.The first phase of the Dukan diet can last from 2 to 10 days.It all depends on the amount of kilograms that the person following 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 foods.During this period, 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 (fillet and roast beef),
- skinless turkey,
- languages,
- liver,
- lean meat offal,
- fish (sardines, mackerel, tuna, salmon, cod, trout), seafood,
- low-fat yogurt, ricotta, milk or eggs.
The above-mentioned products can be steamed or baked, but above all fats, i.e. butter or any vegetable oil, should be 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, 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 - the alternating one - is less rigorous than the first, because vegetables finally appear on the menu.This phase should last until the final goal is achieved: the desired body weight.There are different versions for calculating the duration of this phase.Some say it should take, on average, 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 the diet 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,
- eggplant,
- cabbage,
- leek,
- celery,
- zuchinis,
- pepper,
- carrots.
You can eat mushrooms.Potatoes, rice, corn and legumes are prohibited.You can't use fats to dress vegetable salads, so 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).The duration of this phase depends on the number of kilograms lost.On average, this is 10 days for every kilogram burned.For example, if your 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 wholemeal bread and no more than two pieces in a day.You can drink a glass of red wine for dinner.It is important that at least one day a week you limit yourself to eating foods from the first phase, that is, only protein foods.
Phase 4 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, fast foods, sugary drinks, refined sugar, and processed foods should be eliminated from your life.A very important element of this phase is the choice of one day a week in which 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 range of foods that can be consumed during the diet, as 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 are hungry.You don't need to count calories or calculate the amount of carbohydrates you consume.Plus, you may actually lose weight.But at what cost?
Numerous studies show that the diet really gives an effective result in 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 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 early stages of such a nutritional system.
If you care about your health in addition to weight loss, consider choosing a different method.Much more important than rapid weight loss is permanent changes 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 harm to your health.Take care of yourself!