How to replace Dukan isolate

Protein powders on the Dukan diet: main types, methods of use and culinary features

—> If the phrase “protein powder” is new to you, then you are missing out, because protein powders are an excellent replacement for flour and starch.
They can be used not only in baking, but also in desserts, as well as in making drinks. And the best part is that protein powder is included in the list of allowed foods on the Dukan diet, and unlike starch, it is not an additional supplement. The recommended daily protein intake is indicated on the manufacturer's packaging, but on average it is about 60 g per day. There are a large number of types and even subtypes of proteins. Try not to get confused here! Some praise their protein-based recipes, while others, on the contrary, looking back at their unsuccessful experiences, categorically do not recommend their use. The thing is that protein is different from protein, and each of them behaves completely differently in the same baked goods. And if the recipe, for example, specifies casein protein, then you need casein protein, not whey or soy protein, otherwise the dish will fail. Therefore, some proteins are better used for making mousses, and others for baking. Remember this.

This material is dedicated to ensuring that your meals based on protein powders are always at their best. Now let's try to figure out what's so special about protein powders, and why they are unique in preparing a variety of dishes.

Pea protein

A great all-around protein powder. And it’s hard to believe, because pea protein has a strong smell... Guess what? That's right, peas! For this reason, using it as a base for a protein shake is not a good idea. However, despite the “specificity” of this protein, in combination with other ingredients (sweet or spicy) a very versatile mix is obtained. You can use this protein powder to make creamy sauces, protein soups, pies, pancakes, savory pancakes and breads. It's also great for muffins, cookies and bars. Pea protein adds a wonderful bready texture to baked goods, making it one of the best flour substitute protein powders out there.

Hemp protein

Hemp protein is a real godsend for people who do not eat animal proteins, especially vegetarians. In addition, this protein is an excellent alternative to soy protein, since hemp protein is absorbed by the human body better than soy protein. Hemp protein has a high content of omega-3 acids and fiber, and the peculiarity of growing a plant such as hemp practically eliminates the use of GMOs.

Hemp protein goes well with chocolate. However, many people do not like hemp protein because of its unpleasant taste: if used as a base for a cocktail, it tastes like grass. Therefore, hemp protein needs to be “masked” when preparing protein truffles, muffins, chocolates, brownies - anything where you can drown out the unpleasant taste with the help of cocoa. This protein powder can also be used in flavorful pancakes.

The peculiarity of hemp protein, as well as rice, pea and, to a lesser extent, casein protein, is that it absorbs a lot of liquid. This means that dishes containing this protein may end up dry. Therefore, it is important to add so-called “moisturizers” to the dough - egg whites, cottage cheese, yogurt and/or milk. And then the final product will come out excellent in taste and consistency.

Casein protein

Like whey protein, casein protein is derived from dairy products. And although it belongs to the same family as whey protein, casein protein behaves completely differently in baking. You'll notice this as soon as you mix it with water or milk - the mixture will be thick, with a creamier texture than using whey protein.

Due to the moisture-absorbing properties of casein protein, it is good to use in making protein puddings, bars, flan desserts and muffins. It's also great for baking—perhaps even more so than whey protein. This is because casein has less tendency to “dry out” baked goods. Instead, it gives baked goods a denser, breadier texture.

The benefits of soy isolate for weight loss

Soy protein is one of the most popular products among those who go on a diet to lose extra pounds. In this application, it is more effective than its analogues because it has a lower price and takes a long time to be absorbed. Due to this, the feeling of fullness is prolonged and the risk of unnecessary snacking is reduced.

The benefits of soy isolate for weight loss include its thermogenic effect and the ability to improve metabolism. When metabolism is stabilized, waste is better eliminated, the quality of absorption of nutrients improves, and organs work more productively. The consequence of these extensive changes is the stabilization of weight and figure.

It is believed that girls who use soybean protein to lose weight will benefit from the additional benefits of soy isolate. This is due to the presence of isoflavones in the product - plant analogues of estrogen.

About the author of the diet.

The diet was developed by the French doctor Pierre Dukan, who specializes in nutrition. This nutrition system appeared in the early 80s of the 20th century after one of Dr. Dukan’s patients told him: “I’m ready to give up anything just to lose weight. Except meat." In 2000, the doctor published a book describing the diet he developed, which immediately became a world bestseller. “The Dukan Diet” (Russian: “I can’t lose weight”) has been translated into 32 languages and has helped thousands of people around the world become healthy and get the body of their dreams.

According to the author, 95% of people on various diets gain weight again after a while, returning to the old style of eating. The Dukan diet, on the contrary, will teach you to eat right and always be slim. The proposed diet contains a high amount of protein and virtually eliminates fats and carbohydrates. Its main feature is that you don’t need to limit yourself to the serving size.

Phases of the Dukan diet.

The preparatory stage, according to Dukan, consists of determining the desired weight of a person. This indicator will depend on age, gender, weight loss history and other factors. He will also determine the duration of each phase.

4 phases of the Dukan diet:

"Attack"

The first phase prepares the body for future changes. The proposed diet consists of protein-rich foods. High protein content is found in meat, fish and seafood, low-fat dairy products, eggs, and soy substitutes. You should also consume a tablespoon of oat bran daily. Dr. Dukan promises noticeable weight loss already at this stage.

"Alternation"

The diet gets some variety in the form of non-starchy vegetables. These include tomatoes, cabbage, zucchini, cucumbers, pumpkin, spinach, onions and others. They can be eaten every other day. Olive oil is also allowed. Protein intake remains the same. The daily intake of oat bran is doubled. The duration of this phase is determined by the following formula: 3 days for each kilogram that needs to be lost.

"Pinning"

During the passage of the 3rd phase, you need to be especially careful, because at this time the body is most prone to restoring its former mass. To prevent this, previously prohibited foods are returned to the diet in small quantities, and a pleasant bonus is added in the form of 2 cheat mills per week. Now you can add a couple of fruits, slices of whole grain wheat bread, and pieces of cheese to your diet every day. The duration of the phase is determined as follows: 5 days for each kilogram successfully lost in the previous stage. There is one more important addition: a “clean protein” day on Thursdays.

"Stabilization"

The “stabilization” phase is indefinite, because it assumes that, having mastered the basics of proper nutrition, a person will adhere to them on an ongoing basis. There are three main rules to remember here. First, you need to eat 3 tablespoons of oat bran per day. Secondly, walk for at least 20 minutes every day and choose steps instead of the elevator. Thirdly, keep “protein Thursday” in your diet, that is, create a menu for this day according to the “attack” phase scheme.

Protein menu for a week for weight loss

Monday. Breakfast consists of 2 eggs and an orange. For lunch you have 0.5 kg of any fruit. For dinner, treat yourself to boiled chicken. Don't forget to remove the skin;
Tuesday. Breakfast is the same as on Monday. For lunch, eat baked chicken. In the evening, have a vegetable salad;
Wednesday. Start your morning with eggs and citrus fruits. For lunch you have 200 g of low-fat cottage cheese. Before going to bed, eat a piece of chicken;
Thursday. Breakfast, as usual, consists of eggs and orange. For lunch, 500 g of any fruit (except grapes and bananas). Dinner consists of boiled chicken with vegetable salad;
Friday. Start your breakfast with eggs and orange. Boiled vegetables for lunch. Before going to bed, eat boiled fish with salad;
Saturday. Breakfast as usual. For lunch, any fruit. Dinner consists of meat and salad;
Sunday. Breakfast as usual. For lunch, chicken with boiled vegetables. For dinner you have fresh vegetables.

The menu is simple and affordable. In a week you can lose 2-5 kg. You need to repeat a similar experiment on your body no earlier than after 2-3 months.

IMPORTANT: Please note that when returning to the regular menu, you can gain weight very quickly, so exit the diet gradually.

Once every 3 days, add 30g of carbohydrates to your diet. Constantly monitor your weight, as soon as you see that you are starting to gain weight, reduce your carbohydrate intake slightly.

Advantages and disadvantages of the Dukan diet.

The main advantage of the Dukan diet is, undoubtedly, the rapid loss of excess weight. It is also quite simple: it does not require counting calories or the weight of food consumed. A wide range of acceptable foods ensures a varied diet. The diet excludes sugar, preservatives, chemical additives and alcohol from the menu, and also significantly reduces the amount of fat and salt, which has a beneficial effect on health. Cheat mills in stage four are great for maintaining morale.

On the other hand, this diet also entails certain inconveniences. Thus, during the “attack” stage, a person may feel exhausted, so Dr. Dukan recommends eliminating excessive physical activity. A complete refusal of carbohydrates, with the exception of oat bran, can lead to problems with the intestinal tract. In the long term, reducing the amount of fruits and vegetables you consume leads to a lack of nutrients and antioxidants, which can lead to problems ranging from heart disease to premature aging. The diet is not suitable for people suffering from high blood cholesterol, various eating disorders, and kidney diseases. The results of fans of the Dukan diet around the world prove that this nutritional system really helps to quickly lose excess weight. However, it also has its contraindications. So, this is an effective remedy, which, however, forces you to give up many useful products.

Recipes for making protein shakes at home

RECIPE No. 1 : Energy protein shake. To prepare it, beat a glass of skim milk and a tablespoon of natural yogurt in a blender. When the mixture becomes homogeneous, add 5 g of instant coffee.

RECIPE No. 2 : Nutritional cocktail. Beat 200 ml of milk and 100 g of cottage cheese in a blender. Add a banana, a spoonful of honey and a handful of oatmeal.

RECIPE No. 3 : Cocktail with egg. Pour 200 ml of milk into a blender and beat in one egg. Add a teaspoon of sugar. Beat everything thoroughly until smooth.

IMPORTANT: One of these cocktails should be used to replace a meal. It's best if it's dinner. You can supplement recipes with fruits and berries.

As you can see, protein diets and protein shakes are quite effective in losing weight. But before you go on a diet, consult your doctor, since protein methods of weight loss remove a lot of water and calcium from the body. This in turn can affect the functioning of the kidneys.

Dukan diet: principles and features

In the late 90s of the last century, French nutritionist Pierre Dukan created a low-carbohydrate diet.
Its essence is that you eat a lot of protein foods, but selectively, and quite severely limit carbohydrates. It can be called a “relative” of the Kremlin diet, which was popularized by Komsomolskaya Pravda, as well as the Atkins diet. “And the starting point, the role model, is the primitive hunter-gatherer and his diet,” said Pierre Dukan on the air of Radio Komsomolskaya Pravda. “The baby that is being born now is not some kind of nano-baby, but the same child that was born millions of years ago to the Cro-Magnons, the primitive people from whom we descended. But 20-25 years pass - and he turns into a person of the 21st century, losing all the “benchmarks” laid down by nature (from the French Repère - mark, starting point - Ed.). That is, he starts eating the wrong foods and gets fat. Note that in primitive times no one had heard of white sugar or sweets in general.

The fourth stage of “Stabilization” of Dukan

This stage lasts a lifetime. Eat as you did in phase three, only now you can eat starchy foods every day. There is no sugar or fat in the diet. You will have to say goodbye to sweets and confectionery forever. Twice a week you can arrange “Holidays” when you can eat the first, second and third courses.

Protein diet: reviews of this weight loss method are positive, as it allows you to correct your figure in a short period of time, but the weight returns very quickly.

Principles and features of the Dukan diet

The Dukan diet is designed for several months, depending on the initial weight.

You can eat any amount of food at any time, the main thing is to adhere to the following rules:

Any fatty meat is excluded from the diet, leaving only chicken or turkey without skin; Any fish is also allowed - grilled, steamed, boiled. And any seafood.
Any low-fat dairy products are allowed, as well as sweet yoghurts with natural flavors (vanilla, coconut, etc.).
Sugar is prohibited, salt is a minimum. But sugar substitutes, natural spices, sauces (mustard, soy, etc.) are allowed.
After a few days, it is allowed to introduce an unlimited amount of vegetables into the diet, both raw and boiled, steamed (excluding starchy ones - potatoes, beans, rice).
A spoonful of oat bran a day is a must.

The diet has several alternating phases - only meat and vegetables plus meat. The duration of the phase depends on the weight (one day after another, three after three, five after five, etc. - see details below).

At least one and a half liters of water per day is a must. Exercise is also required, at least 20-30 minutes of walking a day.

Soy protein: principles of intake for slimness and muscle growth

Recipes with soy isolate for weight loss

The following cocktails use soy milk, which can be made by mixing water and a few tablespoons of isolate:

Smoothie. Add kiwi and strawberries to the protein mixture, beat until foamy.
Bitter fat burning cocktail. Add red pepper and a spoonful of chopped ginger root to the milk.
Herbal cocktail to improve metabolism. Add a spoonful of stevia, chopped mint leaves and 1 kiwi and 20-25 g of isolate to a glass of water.

Recommended consumption time: between lunch and dinner or before breakfast.

How to take soy protein for mass and cutting

For regular strength training with weight gain, you should consume at least 5 tbsp per 80 kg of weight. dietary supplement per day. One serving of 35-40 g should be taken an hour before classes, and the second should be taken to close the carbohydrate window.

During drying, you should increase the standard dose by 20% and divide the intake of the dietary supplement into three approaches: in the morning, after work in the gym and in the evening. It is important to remember that the healthy formation of a strong body requires that at least ¾ of the total amount of incoming protein comes from food.

DUKAN DIET: DISADVANTAGES

There are a lot of contraindications, like any low-carbohydrate diet: kidney disease, liver disease, metabolic disorders, gout, pregnancy and breastfeeding, age under 18 years.

An excess of protein, which causes the production of ketone bodies, which suppress appetite and cause fatigue, bad breath and body odor.

Severe deficiency of microelements and vitamins, which leads to problems not only with appearance, but also with the nervous, cardiovascular and digestive systems.

Fat deficiency, which leads to gall bladder problems, constipation, etc. May cause hormonal imbalance.

Often it is simply unbearable for people with mental work, since carbohydrates are simply vital for our brain!

Types of protein shakes

Containing 10 g of protein and pectin, which promotes a feeling of fullness. This drink can replace one meal.
Containing 20 g of protein. in such protein shakes , but the calorie content is minimal. They do not satisfy the feeling of hunger well, so the drink can only replace one meal.
Homemade cocktails for weight loss based on egg whites and dairy products. They perfectly satisfy the feeling of hunger. This is a great way to have a snack at work without gaining extra pounds.
Cocktails based on plant ingredients. This is usually soy protein.

Of course, if you decide not only to lose weight, but also to improve the contours of your body, then it makes sense to purchase shakes with a high protein content. This is an excellent building material for your muscles. But if you don't work out at the gym, you can make protein shakes yourself.