Created by bodybuilder Dave Draper, the tuna diet is renowned for the rapid weight loss it causes in the subject who is subjected to it. It consists of a diet over a period of three days, essentially based on the consumption of tuna and water. It is a high protein and potassium but low calorie and low carbohydrate diet plan. Indeed, when you take a 100 g portion of tuna, you will have filled half of the recommended daily protein intake. In addition, it is an interesting source of phosphorus and selenium. Note that there are several improvements to the tuna food program aimed at addressing the nutritional deficiency of Dave Draper’s primitive diet.
THE PRINCIPLES OF THE DIET
The main features of the program
The basic principle of the program is to eat tuna to lose weight. The tuna diet is short-term and in two phases. The first usually lasts three consecutive days. During this period, you are subjected to a monotonous diet of tuna and water.
The program is based on the biochemical composition of natural tuna. Its low cholesterol and high omega-3 fatty acid content reduce the risk of cardiovascular disease. It is essential that it is natural tuna. It must be eaten without added fat, oil, mayonnaise, vinegar and spices. So you should take enough to provide you with 1.5 grams of protein per kilogram of body weight per day. Two liters of water per day are recommended. To take supplements of vitamins, minerals and branched chain amino acids, you must consume Metamucil every night.
After the three days, the second phase begins. You can take low-fat dairy products, fruits, poultry, green vegetables and steamed vegetables for an indefinite period. Be careful to stay, during this phase, in the proportions of 40% protein, 30% carbohydrates and 30% fat. This phase can be extended until you reach your target weight. Repeat the operation from time to time.
Other more flexible versions of the program allow, during the first phase, additional foods such as starches, cereals, unsweetened beverages such as coffee or tea or other sources of protein such as eggs.
The low amount of calories consumed during the program could lead to rapid weight loss. However, it can be very dangerous to have a restrictive diet in calories. Science warns against regular consumption of low-calorie foods. Such an eating habit would reduce the number of calories your body burns at rest. Also, intense hunger can be triggered and better, you risk ending your program with weight gain.
Tuna is high in potassium but low in sodium, which can help keep blood pressure in balance. Note that canned tuna contains more sodium. It is therefore advisable to cook fresh tuna with a minimum of fat intake.
The course of the tuna diet
During the first three-day phase, the foods allowed are:
- Protein: canned tuna in water
- Water: 2 liters per day.
After this phase, you can add the following foods:
- Vegetables: green leafy vegetables and steamed vegetables
- Fruits: apples, berries and melons
- Low-fat dairy products: cheese, etc.
- Proteins: grilled or boiled cooked natural chicken
Foods to avoid, however, are:
- Grains and starches: rice, wheat, potato, corn, etc.
- Meat: beef, lamb, pork, etc.
- Legumes: Black beans, kidney beans, etc.
- Nuts and seeds: almonds, peanuts, cashews, etc.
- Full-fat dairy products: whole milk, butter, cheese, ice cream, etc.
- Sodas and other sugary drinks: sodas, energy drinks, sports drinks, etc.
ADVANTAGES
Canned tuna is an interesting source of protein, favorable to people who regularly practice sports such as bodybuilding. It allows excellent digestion of food and improves the condition of the skin and bone tissue. It is endowed with acids favorable to the synthesis of hormones, therefore useful for women (who are not in the period of pregnancy). With 110 Kcal per 100 g, tuna is low in calories. It causes rapid weight loss in the first days of the program.
It is rich in omega-3 fatty acids. These reduce the risk of cardiovascular events. They reduce the level of triglycerides or “bad cholesterol” responsible for the solidification of arteries and blood vessels. The selenium present in this fish is an essential micronutrient that has anti-inflammatory and antioxidant effects. One of the more flexible versions of the tuna program would make it possible in three days to lose up to 4 kilos.
Despite all this, a classic tuna diet would do more harm to your body than it does good.
DISADVANTAGES
Eating tuna to lose weight would have more disadvantages than advantages. Some believe that the short duration of the process would limit the inconvenience on their health. Tuna does not provide all the nutrients your body needs. The risk of mercury poisoning through the regular consumption of tuna is a significant limit. It is therefore not recommended for pregnant women. Let’s not forget that mercury is a heavy metal. For most adults, tuna does not provide enough calories. With the program, you will provide your body with less than half the calories it needs per day. This can contribute to slow metabolism, loss of muscle mass and extreme hunger. This is also one of the reasons why it is dangerous for health.
Finally, note that like any diet, there may be concerns about an unvaried diet, which can be depressing. It can be difficult not being able to eat what you want at any time of the day. It should also be noted that this diet is not supported by any scientific study.
ORIGINS
The tuna diet program was invented by bodybuilder Dave Draper. The literature does not provide us with more information about its origins.
REVIEW OF CALCULERSONIMC.FR
The tuna diet is a restrictive diet that has negative health effects. In addition, it is a diet that is short and where the probability of regaining weight afterwards is very high. Because of the frustrations this diet entails, you will tend to want to eat calorie-dense foods once the diet is over.
Explanation of the attribution of the mark:
» Nutrition aspect : -20 points for the harmful effects of the diet
» Corpulence aspect : -40 points for the expectation of beneficial effects on the corpulence in the long term
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