Beginner's diet (Delabus)
Alain Delabuse's Beginner Diet lasts for 4 weeks and uses the principle of chronic feeding. Aim to eat everything in controlled quantities and carefully choose the right time of day to do so. This diet is still restricted because it allows you to lose up to 8 kilograms per month.
Characteristics of the starter diet (chronic feeding):
Three meals and one snack a day
High consumption of animal protein
Lack of fiber and plants
All foods are allowed at the right time of the day
Portions are calculated based on volume
It will allow to lose 6 to 8 kg in 4 weeks
The main principles of the diet for beginners in delabus
The Delabos Diet for Beginners incorporates the basic principles of chronic nutrition. With the exception of milk, all foods can be combined at different times of the day. The goal is to achieve significant weight loss while respecting the body's chronology.
How does the Chrononutrition Starter Diet work?
Created by Dr. Alan Delabus, The Beginner's Diet has its origins in the principles of chronic nutrition, that is, eating everything, but at the right time of day according to the body's biological clock. For example, food can be stored if it is not eaten at the right time of the day. The origins of chronic nutrition go back to 1986 and are based on chronological biology. This takes into account the enzymatic and hormonal secretions of the human body, which change according to daily activities, light, sleep, heat and cold, hunger and satiety.
Lunch contains carbohydrates rich in fat and fiber. These fats may be "knocked out" because these fats are incorporated into cell membranes and used during the day, rather than being stored and inhibiting growth hormone if taken in the evening. Therefore, it is necessary to avoid sweet breakfasts: cereals, jams, pastries, etc. Milk should also be avoided. We will prefer cream that does not contain galactose, a quick sugar that prevents the use of fats well.
Dinner contains animal protein and fiber-rich carbohydrates, which protect muscles and complement cell building and repair. For dinner, we prefer starchy foods such as potatoes, white or brown rice, pasta, couscous, semolina, or legumes such as lentils, red beans or chickpeas. If the hunger is still present, then the rule is to increase the portion of meat but not starch at all.
The snack is sweetened at the end of the afternoon to flush out water and avoid cravings in the evening or at night. It is important to never skip the snack, but always wait until you are hungry to eat it.
The evening meal is low in calories and fiber to maintain sleep. However, this meal is not necessary if he does not feel hungry. It is best to eat cabbage, broccoli, dandelion, lettuce or spinach as vegetables in the evening.
How does the Delabos diet make you lose weight?
The Starter Diet provides only contributions that correspond to the vital needs of the body, to force it to adjust its storage and utilize its reserves. It is also for this reason that nutritional supplements are essential. The goal is to lose fat as well as lose excess water while maintaining healthy muscle mass. No deviations are allowed during the 4 week diet.
How long does the starter diet last?
It is not recommended to continue this diet for longer than 4 weeks. If necessary and depending on your weight loss goal, you can start the beginner diet again after two months of stopping. Announcing a weight loss of up to 8 kg in a 4-week period.
Allowed and prohibited foods in the diet for beginners
In the Delabos system for beginners, all food categories are represented. The importance of eating the right foods at the right time of the day.
A typical day consists of:
Morning: cheese and bread
Lunch: meat and starches
Snack: simple sugars (such as fruit or chocolate).
Dinner: vegetables and fish
Portions vary and are calculated directly based on the size of the person following the diet.
Only milk is not allowed in the food plan, because humans (according to A. Delabus) are not made to digest it.
Beginner's diet: menus and food program
midday
Red meat (portion = height in centimeters)
or
Cheese (breakfast amount) + fish (portion = height in centimeters)
Starch (15 ml for a height of 150 cm and less, 30 ml for a height between 150 and 170 cm, 45 ml for a height of between 170 and 180 cm, 60 ml for a height of 180 to 190 cm and 75 ml for a height of more than 190 cm)
Drink: coffee, tea, herbal tea, water, sparkling water (without milk, sugar or sweetener)
No appetizers, no salad, no dessert, no wine
Snack
1 protein packet
Dark chocolate 30 gm
or
Hazelnut, Almond 30 gm
1 cup (250 ml) of fresh fruit, compote or fruit salad
or
1/2 cup (125 ml) dried fruit
or
1/2 cup (125 ml) of jam
or
2 cups (500 ml) of fruit juice
Drink: coffee, tea, herbal tea, water, sparkling water (without milk, sugar or sweetener)
Avoid all foods that contain animal fats
evening
Fatty fish or seafood (portion = volume in centimeters)
or
White meat (portion = volume in centimeters minus 60 g)
Cooked vegetables (15 ml for height between 150 cm and less, 30 ml for height between 150 and 170 cm, 45 ml for height between 170 and 180 cm, 60 ml for height from 180 to 190 cm and 75 ml for height over 190 cm)
Drink: coffee, tea, herbal tea, water, sparkling water (without milk, sugar or sweetener)
The so-called Joker meal is allowed once a week, although it can slow down weight loss.
Pros and cons
The positive points of the Delabos diet
Feeling full of protein
Requires a little cooking
The ability to eat a variety of foods in small amounts
A snack that allows you to not feel hungry during the day
Joker Day to avoid frustration
Negative points of the Delabos system for beginners
Strict and restrictive food plan
Difficult to follow while maintaining a normal social life
Low dietary fiber, risk of constipation
Rich in saturated animal fats, which increase the risk of cardiovascular disease
routine
Almost systematically gaining weight
Parts are determined by size and sometimes involve complex calculations
Recommendations and precautions to be taken
Are there risks?
This diet is high in protein, and encourages the intake of red meat and cold cuts. So there is a risk of consuming too much fat (fat). In the long run, excess fat can lead to high cholesterol levels and thus cardiovascular disease. It can also increase your risk of developing certain types of cancer. Consuming too few carbohydrates can increase the risk of deficiencies in vitamin B1, folic acid, vitamin C, iron and magnesium.
In addition, the Starter Diet is a diet based on chronic nutrition that will have an impact on weight. As mentioned earlier, this diet has not been scientifically studied. Relying only portions on size can lead to overeating of certain foods. It's hard to say if this diet can really make you lose weight based on the calories you eat because it can vary greatly depending on a person's size. If there is weight loss, it is
likely due to low carbohydrate intake. This change in weight is preferably attributed to a decrease in body water (a diuretic effect) rather than a loss of fat mass. In fact, when protein intake is very high, carbohydrate intake is rather low, which causes the body to use its lower stores of sugars (glycogen) in order to maintain stable glycemia (blood sugar level). However, glycogen stores 3 grams of water for
every gram of glucose, so weight can drop quickly. Protein is also used as an energy source when glycogen stores are depleted and also binds to water in the body (3 grams of water per 1 gram of protein). In short, the weight shown on the scale will be less, but you will also be dehydrated and will lose little or no fat mass. Protein is also used as an energy source when glycogen stores are depleted and
also binds to water in the body (3 grams of water per 1 gram of protein). In short, the weight shown on the scale will be less, but you will also be dehydrated and will lose little or no fat mass. Protein is also used as an energy source when glycogen stores are depleted and also binds to water in the body (3 grams of water per 1 gram of protein). In short, the weight shown on the scale will be less, but you will also be dehydrated and will lose little or no fat mass.
Is this a diet for you?
In general, this diet is not recommended. Portions calculated according to the size and solidity of the food plan make it difficult to follow a daily diet. In addition, the significant lack of fiber and plants does not make this diet a role model for adopting good eating habits.
Is it a diet compatible with sports?
Yes, certainly, in cases where physical activity is planned, it is recommended to eat a banana between 30 and 60 minutes before the planned activity. It is also recommended to maintain good hydration by increasing tea consumption, for example.
How not to regain weight?
The weight loss caused by the beginner diet seems to be too big and too sudden to last. Especially since it is necessary to leave two months between each 4 week diet period. There is really no settling in or forming good habits. As a result, weight regain appears to be inevitable upon discontinuation of the diet.
Few characters to go further
More and more studies are looking at the effect of meal timing and composition on body weight. Unfortunately, few studies have been done in men so far. Although promising, the principles of chronic nutrition have not yet been adopted by the scientific community.