Dukan diet - losing weight on meat: how to lose 5 kg in a week and not harm your health

The modern meat industry is developed throughout the world and is gaining momentum every year. In contrast, vegetarianism is being popularized, which calls for refusing to kill and eat our little brothers and switching to plant foods. Each side has its own arguments about how healthy and harmful meat is for the human body. For argumentation, more and more new studies in this field are constantly being brought in and disputed, but neither doctors, nor nutritionists, nor ordinary people can come to a consensus.

Against the backdrop of all these disagreements, people who want to get rid of excess weight want to know whether it is still possible to eat meat while losing weight and, if so, which one to give preference to.

Benefit

Any meat (both red and white) is good for health, as it is a source of:

• Squirrel. Animal protein contains all the essential amino acids for the human body. This means that if you include it in your diet, it will help build beautiful, sculpted muscles and prevent their breakdown.
• Vitamin B12. Without it, the risk of developing a severe form of anemia increases several times.
• Gland. There is especially a lot of it in red varieties and offal.
• Vitamins A, E, D. They are fat-soluble, so they are perfectly absorbed when eating meat products.
• Phosphorus. It is part of human DNA and cell membranes; without its participation, not a single biochemical reaction occurs in the body.

At the same time, it cannot be said that this is an irreplaceable source of animal protein and vitamin B12. These nutrients are also found in other foods. Therefore, when losing weight, it is quite possible to give up meat and replace it with them.

Beneficial properties also include:

• improvement of mental abilities and memory;
• generation of additional energy;
• calming effect on the nervous system;
• choleretic effect, normalizing liver function;
• prevention of anemia and vitamin deficiencies;
• strengthening the muscle frame.

Meat, due to its taste and nutritional value, contributes to the production of joy hormones, which are usually so lacking during weight loss. Its use reduces the risk of failure when following even the most strict diets.

What kind of meat is best to eat on PP?

So, if you decide to monitor your weight, then you need proper nutrition. Meat plays an important role in this system. It is important to remember that the idea of ​​PP is not to starve, but to provide the body with all the necessary substances and energy in accordance with energy costs and desired weight. But since many types of meat contain a huge amount of fat, they have to be excluded - these are pork, lamb, domestic ducks and geese. Only the following remain on the menu:

• Rabbit;
• Chicken;
• Turkey;
• Beef (in moderation) and veal.

If someone says that there is nothing to eat at the PP, then show him this list.

But it is important to remember that with a large amount of meat in the diet, the load on the kidneys and liver increases. Therefore, stick to the recommended protein intake - no more than 30% of the total amount, and eat more dietary fiber. This will help protect the kidneys from overload, and the intestines from stagnation of digested food in the body and subsequent intoxication.

Harm

If you decide to lose weight with meat products, you should know what harm they can cause to the body. However, do not forget that all the arguments below are only hypothetical and require more thorough scientific confirmation.

Increased protein consumption can provoke poisoning by its breakdown products and cause intoxication of the body. Animal fat is difficult to process and settles on the walls of blood vessels in the form of atherosclerotic plaques. During the digestion of red varieties, uric acid is formed, which contributes to the development of arthritis and arthrosis.

The meat supposedly contains thyroid and sex hormones, which are used in animal husbandry to accelerate the growth of livestock. Once in the human body, they disrupt hormonal levels, which is fraught with serious health problems. Considering that this is one of the main causes of excess weight, including this product in your diet is not the best solution.

To prevent animals from getting sick due to poor conditions, they are given antibiotics, which can then be contained in meat products. For human health, their harm is that they kill the immune system, and against the background of any weight loss, the body is already weakened. The result is a deterioration in health and an increased risk of various viral and infectious diseases.

Recently, data from various studies have been constantly published indicating that red meat is a real killer, as it causes such deadly diseases as:

• cancer (due to carcinogens formed in it during frying);
• heart pathology (due to high cholesterol);
• Alzheimer's disease (due to the amino acid homocysteine, released during the breakdown of animal proteins).

In this regard, many nutritionists and doctors recommend giving up meat products altogether. And not only while losing weight, but for the rest of your life.

But! Carcinogens are formed when fish is fried too. So it’s enough to just abandon this cooking method. And homocysteine ​​is found in all products of animal origin (eggs, milk, fish).

There is also an opinion that meat disrupts the intestinal microflora due to infection with parasites and the proliferation of putrefactive bacteria. And with a diseased digestive tract, healthy weight loss is impossible.

Is the Dukan diet effective?

This weight loss plan has become so popular that scientific research has been devoted to its effectiveness. Scientists from Poland have confirmed that within 10 weeks, women lose up to 15 kg on the high-protein diet of the Dukan diet.

There are explanations for this.

1. Protein increases the body's calorie expenditure. When limiting carbohydrates in the diet, the body starts the process of gluconeogenesis. And it converts not carbohydrates, as usual, into glucose, but protein and excess fat. Adipose tissue is broken down and used to provide the body's energy needs.

2. Protein speeds up metabolism. Metabolic processes occur faster. At the same time, you stay full longer and feel satisfied after eating.

3. Protein reduces levels of the hunger hormone ghrelin. And it increases the concentration of hormones responsible for satiation. This reduces appetite and reduces daily calorie intake.

With a nutritious diet and plenty of nutrition, few who follow this diet consume more than 1,000 calories per day. Losing weight without feeling hungry is one of the main benefits of this weight loss plan.

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Permitted varieties

Some varieties are considered dietary. The lowest-calorie ones, which contain a minimum of fat and a maximum of protein, fall into this category. To make it easier to create a diet, let’s consider what kind of meat you can eat when losing weight and not harm your health or figure:

• soy;
• crab;
• chicken;
• turkeys;
• veal;
• beef.

Soy meat

Produced from defatted soy flour by processing soybeans. It is a substitute for animal meat for vegetarians.

Calorie content: 296 kcal in dry form and only 100 kcal in ready-made form.

Benefit:

• contains many vitamins and microelements, which is useful for weight loss, in which their deficiency is usually detected;
• rich in lecithin, which dissolves atherosclerotic plaques;
• provides the body with vegetable protein, which is easier to digest than animal protein;
• low calorie content.

Harm:

• contains isoflavones, which reduce the synthesis of thyroid hormones, which causes excess weight and does not contribute to weight loss;
• contains oxalates, which can lead to kidney stones;
• reduces intellectual abilities.

Conclusion: soy meat is one of the lowest in calories, so it will fit into the nutritional system of any diet for weight loss. But there is a risk that the product will be made from GMO soybeans with all the ensuing consequences.

Crab

Conventionally, we classify crab meat into this food category. Conditionally, because it fits more organically with seafood.

Calorie content: 75 kcal.

Benefit:

• low calorie content;
• high protein content;
• is a source of energy and is not stored as fat in reserve;
• the taurine it contains improves brain function, normalizes metabolism, strengthens the walls of blood vessels;
• accelerates blood flow;
• tones muscles, so is perfect for losing weight during active sports;
• unsaturated fatty acids omega-3 and -6 cleanse the blood of harmful cholesterol;
• B vitamins have a positive effect on the functioning of the digestive and nervous systems.

Harm:

• may contain heavy metals, toxins, and salts of radioactive elements in high concentrations;
• can create a deficiency of nutrients due to the fact that it quickly saturates and discourages the desire to eat something else;
• belongs to the group of allergenic products.

Conclusion: when losing weight, be sure to include crab meat in your diet, but not more than 2 times a week. And keep in mind that a high-quality product is expensive and should be consumed as fresh as possible.

Chicken

Chicken (namely breast) is the best meat for weight loss, as it is a source of pure, easily digestible protein with virtually no fat. Entire diets and fasting days have been developed on its basis.

Calorie content: 190 kcal.

Benefit:

• prevents the splitting of muscle fibers when losing weight, allowing you to form a beautiful figure against the background of power loads;
• easy to digest;
• contains glutamine, which has a calming effect on the nervous system. This means it prevents compulsive overeating.

Harm:

• refers to allergenic products;
• increases the risk of contracting salmonellosis;
• Some parts of chicken are quite fatty and high in calories.

Conclusion: be sure to include chicken breast in your diet (cook without skin, fat and without salt) as the main source of pure animal protein.

Turkey

Many believe that turkey is an even healthier meat for weight loss than chicken, since it has less calories and fat.

Calorie content: 141 kcal.

Benefit:

• easy to digest;
• does not cause allergies;
• contains a lot of phosphorus and potassium;
• improves metabolic processes.

Harm: contains a lot of sodium and increases blood pressure, therefore it is contraindicated for hypertension.

Conclusion: it is recommended for weight loss for those who are overweight due to a slowdown in metabolic processes, and for those who suffer from allergies to other types of meat.

Veal

Calorie content: 196 kcal.

Benefit:

• good for digestion;
• easy to digest;
• after heat treatment retains most of the nutritional value;
• a valuable source of vitamins, amino acids and iron.

Harm: contains puric acids, which negatively affect the condition of joints and the immune system.

Conclusion: can be included in your diet when losing weight.

Beef

Calorie content: 187 kcal.

Benefit:

• rich in protein, vitamins and microelements;
• low-fat and low-calorie;
• strengthens bone tissue, tones muscles and promotes their growth.

Harm:

• contains a lot of cholesterol;
• a source of puric acids, which cause osteochondrosis, gout and suppress the immune system;
• contraindicated in old age.

Conclusion: suitable for young men who are losing weight due to intense exercise.

When losing weight, you can also eat kidneys, liver, and heart.

Prohibited or undesirable varieties

There are also varieties that are best avoided for weight loss because of their fat content and high calorie content:

• pork;
• mutton;
• duck;
• goose.

Pork

Calorie content: 259 kcal.

Harm:

• causes allergies;
• increases the risk of cardiovascular diseases;
• contains a lot of cholesterol;
• is considered “dirty” meat, since many impurities are found in it (toxins, the same hormones, antibiotics);
• poorly absorbed, complicates digestion.

Mutton

Calorie content: 209 kcal.

Harm:

• difficult to digest, clogs the intestines, impairs digestion;
• disrupts the functioning of the liver and gall bladder;
• promotes the development of arthritis.

Duck

Calorie content: 250 kcal.

Harm:

• helps increase cholesterol levels;
• hard fibers are difficult to digest and clog the gastrointestinal tract;
• contraindicated for obesity, diabetes, problems with the thyroid gland, digestion, and liver;
• may cause allergies.

Goose

Calorie content: 412 kcal.

Harm:

• disrupts the functioning of the stomach;
• slows down metabolism;
• may cause helminthiasis;
• Contraindicated for obesity, atherosclerosis, diabetes mellitus and pancreatic pathologies.

It is also not recommended to consume meat products when losing weight: sausages, frankfurters, ham, bacon, lard, etc. All of them are high in calories, high in fat, and also (most often) in the presence of harmful food additives (flavor enhancers, flavorings, preservatives ).

Additional recommendations

When is the best time to eat?

At any main meal. It is better to eat veal and beef for lunch, chicken and turkey for dinner. Considering the long digestion of meat in the stomach, you should not eat it at night. This will contribute to the storage of fat, slow down weight loss and can cause intestinal disorders.

What's the best way to cook?

1. Choose the leanest part (in poultry, for example, this is the breast).
2. Rinse.
3. Remove the skin and subcutaneous layers of fat.
4. Boil in unsalted water - this is an ideal cooking option for weight loss.
5. Baked, steamed and stewed are also allowed.

What is compatible with?

• Leafy greens: lettuce, spinach, sorrel, parsley, cilantro, dill, basil;
• vegetables: avocado, white and cauliflower, green peppers, cucumbers, celery.

Is it possible to give it up completely?

If you decide to combine giving up meat and losing weight, you will have to carefully work on what to replace it with so that the body does not feel a deficiency of the essential nutrients of which it is a source:

• nuts, legumes and grains are plant sources of protein;
• eggs and dairy products are animal sources of protein, vitamins A and E;
• sprouted wheat, bran, buckwheat, corn contain B12;
• vegetables, fruits, nuts, herbs, cereals are rich in iron;
• replacing meat with fish will compensate for the deficiency of phosphorus, protein, vitamins A and E;
• dark green, red and yellow vegetables and fruits saturate the body with vitamins A and E;
• Some nuts (Brazil, pine, almonds) and seeds (sesame) contain a lot of phosphorus.

The only vitamin that is not found in any other food product is D, but to prevent its deficiency, frequent sun exposure is sufficient. In addition, vitamins and microelements, the main source of which is meat, can be replenished with dietary supplements, multivitamin complexes, and individual medications if you refuse it.

Types of meat diets

Experts divide the protein type of diet into categories based on the set of ingredients, type of meat and duration. It is allowed to adhere to it for 3 – 10 days.

By meat type

Classic nutrition recommends alternating several meat varieties. You can choose the following diet:

• beef – tenderloin or sirloin (boiled and stewed);

• on rabbit meat - this type of meat is recommended to be combined with herbs, fruits and spices;

• chicken - use exclusively breast;

• on turkey - the volume of meat per day should not exceed 400 g, since it contains a large percentage of cobalt and phosphorus.

By diet time

The duration of the diet is determined based on the amount of excess weight:

• 3 days - involves using a minimum amount of meat. Supplements may include: egg whites, cucumbers, fresh cabbage, green tea or unsweetened coffee. At the end of the diet, you can actually lose 2-3 kg of weight;
• 5 days – nutrition involves eating 0.5 kg of meat with vegetables. Nutritionists allow one unsweetened fruit per day and 100 g of low-fat cottage cheese. Weight loss of up to 5 kg is expected;

7 days – the diet is based on vegetables and lean meat dishes. Twice a week you are allowed to eat seafood and fish, as well as unsweetened varieties of fruit. You can lose weight by 6 kg;

• 10 days – the diet is similar to the previous one, but additionally you need to take vitamins. As a result, up to 7 kg of weight is lost.

For additional products

A group of ingredients will help improve the nutritional value of meat:

• rice – steamed brown or long-grain variety;
• vegetables - tomatoes, cucumbers, onions, eggplants and zucchini;
• fermented milk products – 0% kefir, low-fat cottage cheese and yogurt;
• fruits - watermelon, pomegranates, green apples, citrus fruits.

Important! Greens are also considered plant foods. The most useful are spinach, parsley, salad varieties and asparagus. They weaken appetite and fill the body with vitamins.

Recipes

To lose weight, choose the lowest-calorie, dietary meat dishes. You can take several recipes as a basis.

• Chicken stewed with tomatoes

Cut 200 g of skinned chicken breast into portions. Blanch 100 g of tomatoes and blend in a blender. Grind 1 small onion, pass 1 medium-sized carrot through a grater. Place the chicken pieces in a thick-walled pan first, then the tomato puree, carrots and onions. Add salt and pepper. Pour in 300 ml of hot water. Simmer over low heat until done.

• Turkey salad

Boil 300 g of turkey breast (without salt and skin). Cool, put into straws. Roughly chop 2 tomatoes and 2 (yellow and red) bell peppers. Cut 75 g feta cheese into small cubes. Mix all ingredients, season with 1 tbsp. l. olive oil.

• Veal in the oven

Crush 5 g of black pepper and ground chili, 15 g of thyme in one mortar. Cut 1 kg of fresh veal into portions, rinse, dry, and roll in prepared spices. Mix 20 g of melted honey, 100 ml of natural cherry juice and 50 ml of vintage cognac. Dip the meat into this marinade and cover with a lid. Keep at room temperature for 1 hour, in the refrigerator for 1 hour. Pour the marinade into a special baking sleeve, put some grated carrots there, and place pieces of marinated veal on top. Bake at 170°C for an hour.