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 a protein diet, when the amount of protein consumed increases, but at the same time other components are also present in the diet – fats, carbohydrates and fiber.For example, this diet is used by athletes working to increase muscle mass during training periods.
Do not forget that the diet should be balanced.Any restriction on food is a stress for the body and the body.When choosing a way to lose weight, try to correctly assess your health and physical fitness.
principles of protein diet
The protein diet for weight loss, which was developed by Dukan, has four phases.In the first of these, only protein products are consumed.This step is called exposure.The second phase is optional – 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 determination phase, small amounts of foods containing complex carbohydrates and fats are very slowly introduced into the diet.The final stage of stabilization is to eat according to healthy dietary recommendations, aimed at maintaining optimal weight.
Useful practical tips in protein diet:
- Eat when you're hungry and only eat approved foods.
- Drink at least 2 glasses of water every time you eat food.
- During the first two phases of the protein diet, you should avoid fats, even oils.
- Do not exercise during the first weeks of the diet, as the body becomes significantly weakened.
- To overcome vitamin deficiency, you should take supplements.
effects of protein diet
In terms of weight loss rate, protein diet is one of the most effective diets for weight loss.In just a few days you can lose several centimeters of weight from your waist.However, very few people are able to carry the diet to the final stage of final stabilization.In practice, this means that after a restrictive monotonous protein diet, those losing weight often have an increased appetite for fruit, bread or even simple potatoes, often leading to weight gain again.
How to start a diet?
dukan diet phase 1
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 how many kilograms of weight the person using this diet wants to get rid of.Mostly this period lasts for 3 to 5 days, because it is difficult to survive for a long time by eating only protein foods.During this period a person can lose 1.5 to 2.5 kg of extra 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 curd, cheese, milk or eggs.
The above mentioned products can be steamed or cooked in the oven, but, most importantly, fat, i.e. butter or any vegetable oil, should be strictly avoided.You can add vinegar, herbs, garlic, parsley, chives, green onions, cucumbers, pickled onions, lemon juice, salt, or mustard to taste.
It is advisable to drink plenty of water during meals.Up to 5 liters per day.This allows you to clear waste byproducts and toxins from your body.During Phase 1 of the Dukan diet, you should not eat bread, vegetables, fruits, pasta, rice, or oatmeal.
After the first phase you can start eating vegetables.
dukan diet phase 2
The second phase of the Dukan diet – alternating – is less strict than the first, as vegetables finally appear on the menu.This phase should continue until the final goal – the desired body weight – is achieved.There are different versions of calculating the duration of this phase.Some people argue that it should take an average of five to ten days to lose each kilogram of weight.For example, if one wants to get rid of 10 kg of excess weight, the diet should be used at this stage for at least 50 days.
In the second phase of the diet, you can include in your diet:
- Tomato,
- cucumbers,
- radish,
- spinach,
- broccoli,
- Asparagus,
- chard,
- Eggplant,
- Cabbage,
- leak,
- Celery,
- zucchini,
- black pepper,
- Carrot.
You can eat mushrooms.Potatoes, rice, corn and beans are prohibited.You can't use fat in vegetable salads, so replace it with lemon juice, wine vinegar or low-fat yogurt.
dukan diet phase 3
The third phase – determination – is used to maintain weight and prevent the yo-yo effect (gaining excess weight again).The duration of this phase depends on the number of kilograms lost.On average, that's 10 days for each 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, cheese, but not more than twice a week.You can also start eating bread, but only whole grain bread and not more than two pieces throughout 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 Phase 1 foods – that is, only protein foods.
phase 4 of dukan diet
The final 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 stage is the choice of one day a week when the meal will consist exclusively of protein foods, as in the first stage.
Advantages and Disadvantages of Dukan Diet
The Dukan diet has become popular due to the wide range of foods that can be eaten during the diet, as strict restrictions exist only in the first phase of this nutrition system.You should not eat at any particular time of the day, but only when you feel hungry.You don't need to count calories or calculate the amount of carbohydrates you consume.Plus, you can actually lose weight.But at what cost?
Many studies show that the diet really gives effective results in weight loss, but, for some reason, the side effects of such diets are almost not paid attention to.Excess protein is harmful to the kidneys, so the Dukan diet is not 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 harmful to the liver and even the brain, which require glucose, which has no place in the first phase of such a nutritional system.
If you care about health as well as weight loss, consider choosing a different approach.Permanent change in eating habits is more important than rapid weight loss.The diet should be tailored to the lifestyle and individual needs of the body.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 bring your weight back to normal without harm to your health.Take care of yourself!