Protein diet - principles, effects, side effects
Protein diet (for example Dukan diet), despite its proven harmlessness, is still popular among people who want to quickly lose weight. Unfortunately, this type of diet is very harmful to the whole body - especially the liver and kidneys. Find out what a protein diet is and what its effects are, as well as why it's better to give it up.
What is a protein diet?
Protein diet is a diet based mainly on protein products. The most popular diet of this type is the slimming Dukan diet, which runs with a strict restriction of carbohydrates and fats. However, we can also talk about a protein diet when we increase the amount of protein, without reducing other components of the diet. Such a diet is used, for example, by people working on increasing muscle mass. This type of diet is not as harmful as the first mentioned.
Protein diet rules
The protein diet developed by Dukan has four phases. In the first one, only protein products are consumed. This phase is called the shock phase. The second phase - the alternation phase - is when vegetables are included in the diet. Vegetables can be consumed along with protein products, however only every other day. In the consolidation phase small amounts of products containing complex carbohydrates and fats are very slowly included in the menu. The final stabilization phase is eating a healthy diet in order to maintain an optimal weight.
Practical tips for a protein diet
1. eat when you feel hungry and only eat foods that you are allowed to eat.
2. drink at least 2 glasses of water with each food.
3) During the first two phases of the protein diet you should absolutely avoid fats, even olive oil.
4) During the first weeks of the diet, you should not exercise because your body is significantly weakened.
5. to make up for vitamin deficiencies you should consume dietary supplements.
The effects of a protein diet
In terms of the rate of shedding pounds, the protein diet is one of the most effective weight loss diets. In just a few days you can get rid of several kilograms. However, the truth is that very few people are able to bring the diet to the final phase of final stabilization. In practice, this means that after a restrictive monotonous protein diet we have a double appetite for fruit, bread or even plain potatoes, and we get the yo-yo effect in full.
Side effects of a protein diet
Protein diet is a diet very taxing on the body. In fact, only young and completely healthy people can consider its use, but they too should consult a doctor and do basic research beforehand. This is because the rapid burning of fat tissue to obtain energy results in the production of ketone bodies, and this in turn leads to the development of metabolic acidosis.
The organs that suffer the most from a protein diet are the kidneys. This is due to the fact that a very large amount of amino acids from the breakdown of proteins enters the body. The body cannot use all the amino acids and harmful nitrogen compounds are formed from them. The kidneys have to work at double speed, and long-term use of a protein diet can lead not only to lithiasis, but also to kidney failure.
Protein diet is also not conducive to the liver, because it is in the liver that complex metabolic processes take place to "squeeze" energy from proteins. This process is very inefficient, so the body begins to burn fats, but this does not change the fact that the liver works at the limit of its capacity. This can even lead to inflammation of the organ.
Finally - on a protein diet, the brain suffers a lot. Have you noticed that people who lose weight in a drastic way are often irritable? This is due to a simple fact - the brain works on glucose. If we don't get enough of it, we lose concentration, get distracted and sleepy.
Not all diets are healthy and safe for our body. It is recommended to consult a doctor before starting any diet, even if you don't have any health problems.
When choosing a diet, never follow the prevailing fashion. Remember that some diets, such as those low in nutrients, or strongly limiting calories and mono-diet can be devastating for the body, carry the risk of eating disorders, and may also cause an increase in appetite, contributing to a rapid return to the former weight.
Examples of menus for each phase of the protein diet
Phase I (shock phase)
- breakfast: scrambled eggs from 2 whole eggs and 2 egg whites, light cottage cheese; second breakfast: 5 slices of turkey ham, large natural yogurt,
- Dinner: double chicken breast, marinated in herbs and baked in the oven,
- snack: 200 g fat-free white cheese + 1 teaspoon of sweetener,
- dinner: tuna salad (small can) and one hard-boiled egg.
Phase II (alternate)
- breakfast: low-fat granola cheese (1 packet) with 5/6 radishes and 1 tomato, II breakfast: low-fat granola cheese with red pepper, a spoonful of tomato concentrate and a spoonful of parsley,
- Dinner: 200 grams of fish (cooked cod) + a glass of spinach cooked in water, accompanied by a salad of carrots,
- snack: 200 grams of fat-free white cheese + a teaspoon of sweetener,
- supper: non-fat granulated cheese (1 packet) served with fresh grated carrots and two hard-boiled eggs.
3 Phase III (consolidation)
- Breakfast: 1 glass of natural yoghurt mixed with strawberries, for example frozen,
- II breakfast: low-fat granulated cheese (1 package) + red pepper and a tablespoon of tomato paste, and to this a tablespoon of parsley,
- dinner: cooked chicken breast served with a glass of natural yoghurt and a floret of broccoli/cauliflower
- snack: two hundred grams of fat-free white cheese + a teaspoon of sweetener,
- Dinner: fruit salad with e.g. banana, kiwi, pear and orange.
4 Phase IV (stabilization)
During the stabilization phase you can eat whatever you want, but in moderation. Stay away from fast food and try not to return to the old lifestyle, because the lost weight may come back faster than expected. Try to choose healthy products for your menu, diet doesn't have to be so restrictive, but during the stabilization phase there is one day a week protein diet (Phase 1).