Le più famose diete iperproteiche, i pro e i contro

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più famose diete iperproteiche pro contro

Le diete iperproteiche sono caratterizzate da un ridotto consumo di carboidrati, in abbinamento ad un elevato apporto di proteine, che mantengono costanti i livelli di insulina, aumentano il metabolismo basale e stimolano la perdita di peso. Ma quali sono i contro? Vediamo insieme quali sono le diete ad alto tenore proteico più famose e i loro vantaggi e svantaggi.

Dieta Atkins

Viene spesso definita la madre di tutte le diete iperproteiche, che punta a mantenere costanti i livelli di insulina, l’ormone lipogenico per eccellenza, in grado di stimolare la sintesi dei grassi e trasformare l’organismo in una sorta di “macchina brucia grassi”. Il regime alimentare è stato messo a punto dal dottor Robert Atkins e prevede 4 fasi: induzione, dimagrimento, pre-mantenimento e mantenimento. Si basa sul consumo di proteine magre, grassi sani e pochissimi carboidrati, ma è stata elaborata anche una nuova versione in collaborazione con l’International Science Advisory Board in cui sono introdotte delle barrette “low carb” che si possono acquistare in farmacia e in parafarmacia e permettono di sostituire uno dei pasti oppure per alleggerire la voglia di mangiare tra un pasto e l’altro.

Pro: favorisce un rapido dimagrimento.

Contro: va seguita per poche settimane, 3 o 4 al massimo, e sotto stretto controllo medico. Un abuso di questo regime alimentare porta non solo a problemi cardiocircolatori, ma anche a malattie renali ed epatiche a causa di un surplus di lavoro di questi organi per smaltire le proteine assunte.

Dieta a zona

È un regime alimentare ideato dal biochimico Barry Sears intorno agli anni Novanta. Secondo l’esperto il motivo per cui si prende peso è l’eccesso di secrezione di insulina, per cui se si mantiene entro certi limiti, la cosiddetta “zona”, appunto, è possibile dimagrire in maniera efficace e duratura oltre che a prevenire il diabete e le malattie cardiovascolari. Per arrivare a questo risultato, le calorie di ogni pasto devono provenire per il 40% carboidrati a basso indice glicemico, per il 30% proteine e per il restante 30% da grassi insaturi.  

Pro: tra tutte le diete dimagranti è forse la meno criticata, dalle organizzazioni sanitarie, infatti, non è stata, né respinta, né approvata. È un regime a basso contenuto di grassi saturi, permette di assumere ottime quantità di frutta e verdura a basso contenuto di amidi e limita i carboidrati a bassa nutrizione. Se seguita correttamente aiuta a perdere peso.

Contro: è complicata da seguire ed elimina alcune vitamine e minerali essenziali che si trovano in alcuni cibi fondamentali.

Dieta Dukan

La dieta Dukan è articolata in 4 fasi differenti: Attacco (variabile secondo il peso di partenza), che prevede esclusivamente il consumo di cibi proteici (No carboidrati, frutta e verdura); Crociera, che prevede la reintroduzione delle verdure (tranne patate, carote e barbabietole) a giorni alterni (No i carboidrati); Consolidamento, che dura 10 giorni per ogni chilo perso e prevede il consumo di tutti gli alimenti della fase di attacco e di crociera e la reintroduzione della frutta (eccetto fichi, uva e datteri), del pane (60 g di pane integrale); Stabilizzazione, che prevede il ritorno ad un’alimentazione normale, gli unici obblighi saranno 1 giorno a settimana di sole proteine e l’assunzione quotidiana di 3 cucchiai di crusca d’avena.

Pro: la dieta Dukan aiuta a perdere peso velocemente grazie alla povertà di carboidrati e cibi amidacei.

Contro: non è equilibrata e può comportare disturbi renali per l’eccesso di proteine che affaticano fegato e reni, carenze vitaminiche e di Sali minerali, alitosi, caduta dei capelli, stipsi, stitichezza, sbalzi d’umore, ansia e depressione. È controindicata, inoltre, per chi soffre di patologie renali.

Dieta Protiplus

È un regime dimagrante messo a punto dalla francese Nutrition & Santè, azienda distributrice di prodotti dimagranti ed è asato sul metodo 3-2-2, ovvero su 7 giorni 3 sono intensivi, 2 progressivi e 2 di pre-equilibrio. La prima fase prevede il consumo di 5 preparati Protiplus (colazione, break metà mattina, pranzo, break pomeriggio, cena), associati a verdure, bresaola e formaggi magri. L’apporto calorico è di 1074 Kcal. Nella seconda fase, invece, vengono ridotti i preparati e aggiunti yogurt magro, verdure, formaggi magri,  pesce o carne magra. L’apporto calorico sale tra 1078 – 1150 kcal. Infine, l’ultima fase. I preparati sono solo 2 al giorno e gli alimenti che si possono consumare sono numerosi (c‘è anche la pizza).

Pro: fa effettivamente dimagrire, soprattutto se si parte da una condizione di leggero sovrappeso.

Contro: qualcuno l’ha definita la brutta copia della dieta tisanoreica. È costosa e non insegna un rapporto corretto con il cibo.

Photo Credit| Thinkstock

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