Nowadays, we see a variety of diets, and each of them claims to cause rapid weight loss. The Canadian diet plan is one of those fast diets that claims to help you lose more than 10 kilograms quickly. The Canadian slimming diet has been widely criticized for being one of the yo-yo diets (diets that cause weight loss in the short term but are not stable).
Want to know more about your diet plans? In this article, we will answer some of the questions about weight loss with the Canadian diet!
What is the Canadian Diet?
The Canadian diet is based on the Mediterranean diet. The Mediterranean diet is a well-researched and well-supported diet for heart health. Eating vegetables, fruits, grains, legumes, nuts, fish, and olive oil while reducing meat and sweets are the basis of this plan.
Both the Mediterranean and the Canadian diet patterns are similar, with 12 a plate of vegetables and fruit, 14 a plate of whole grains, and 14 a plate of protein at meals. Types of Canadian diets are divided into two general categories: a 7-day diet and a 15-day diet.
What is the allowable daily calorie intake in the Canadian diet?
The Canadian diet helps people lose up to 22 pounds (about 10 kilograms) in only two weeks. The usual daily calorie intake on this diet is about 600 to 1500 calories.
But it is also important to note that to lose weight, it is essential to increase a person’s level of activity and reduce their energy intake, but consuming healthy and nutritious food is equally important.
That’s why you should avoid foods that contain simple and refined carbohydrates, saturated fats, and trans fats and instead include foods rich in the following nutrients:
- Vegetables and fruits
- Fish
- Lean meat and poultry
- Eggs
- Low-fat or non-fat dairy beans
- Nuts
- Grain
An essential point to weight loss in the Canadian diet is eating low-calorie, healthy foods.
Rules of the Canadian diet
The Canadian diet is short-lived but a little strict. The diet must observe all the principles within less than 15 days, and if, for any reason, the slightest violation or negligence occurs, the person must stop the diet immediately and will not have the right to repeat it for up to 6 months. There are three meals a day in this diet that should be the same foods mentioned in the diet.
Sometimes eating a sugar cube or a piece of fish or ham with juice or yogurt is possible on some days of the diet, but it should be written in the program, and you should take no extra calories.
This diet has no snacks, and no one is allowed to add any other food to it. Avoiding strenuous physical activity and drinking plenty of water are also part of the Canadian diet.
Benefits of the Canadian Diet Plan
The Canadian diet claims to change a person’s metabolism forever to make it easier to lose weight and maintain results in the future. The benefits of this diet include:
- Increased consumption of fruits and vegetables
- Reduce sugar and alcohol consumption.
- improve skin quality and appearance
- Better mood
- better digestion and metabolism
- detoxification
- Treatment of irritable bowel syndrome and constipation
However, it is essential to note that there is insufficient research to support these claims.
The Canadian diet includes a lot of fiber, so it can help treat constipation.
What are the side effects of the Canadian diet?
While the Canadian diet is considered successful and easy to use, most nutritionists do not recommend following it because, although it does cause immediate weight loss, it also has some side effects, including the following:
Instability in weight loss
Extensive weight loss in the short term seems irrational and unsustainable. People may also eat forbidden foods to eliminate their hunger, and this can break the diet.
In addition, the Canadian diet does not put a person on the right path to a sustainable and healthy lifestyle due to its strictness. A good diet should be realistic, sustainable, and long-term and bring a healthier life to the person.
Restriction Nutrient Foods
The food lists in the Canadian diet are minimal, making it difficult to get the full range of vitamins and nutrients your body needs to function correctly.
Some plans for the Canadian diet try to solve this problem by recommending a supplement or multivitamin, but vitamin pills can’t replace healthy eating, and people may become malnourished.
Some more harmful side effects include:
- Probability of a weighted return
- Gallstone
- Fatigue
- Dizziness
- Hair loss
- Being dry skin
Allowed hours of food consumption
Weight loss is more than just counting calories, which is why many diets focus on food quality or macronutrients. Another variable that has recently come to the attention of researchers is the effect of mealtime.
According to recent studies, the number of hours spent eating meals has a significant impact on weight loss success. Of course, there is no exact time for this because these times are probably different for different people. But there are some general tips for scheduling food.
The consensus among health professionals and researchers is that people should eat dinner earlier (at least two to three hours before going to bed).
Eating dinner earlier allows the body to burn some calories before going to sleep and makes the person sleep more peacefully. This means eating dinner at 5 p.m., as opposed to 8 p.m., can affect weight loss by affecting the internal clock of the body.
In addition, an early dinner increases the body’s fasting time, increases fat burning, and improves the regulation of hormones that affect appetite and blood sugar.
Lunchtime seems to have a minor effect on weight loss, but what is remarkable about lunch is that it should be the most voluminous meal. Round-the-clock rhythms increase the body’s efficiency early in the day in digesting food, burning calories, and regulating hormones.
The most common question about breakfast is, “If you want to lose weight, should you eat breakfast?” There is no definitive answer to this question yet, but there should be at least 12 hours between dinner and the first meal of the next day. Breakfast should be full of nutrients.
How does the Canadian diet help you lose weight?
In the Canadian diet, there is a terrible shock to the body due to 13 days of inadequate nutrition. After the end of the period, the body suffers from hunger and increases the tendency to eat all kinds of food.
When comparing weight loss in the Canadian diet with the previous one, not only is body fat decreased, but also the body loses a lot of water during this period. When the body is shocked in a short period of time, instead of burning fat, it stores it to use its energy in vital functions such as heart rate and respiration.
Canadian diet for seven days
Breakfast:
A serving of tofu salad includes one avocado, two medium tomatoes, 1 ounce (about 30 grams) of tofu, and one teaspoon of balsamic vinegar.
| 400 calories | |
| Carbohydrates | 29.9 grams |
| Protein | 8.6 grams |
| Fat | 31.1 grams |
Lunch:
A light meal includes: half a teaspoon of vegetable oil, a quarter of a small onion, half a cup of mashed potatoes, and 2 ounces (about 60 grams) of cooked beef plus a bowl of low-fat yogurt.
| 405 calories | |
| Carbohydrates | 39.2 grams |
| Protein | 26.6 grams |
| Fat | 15.3 grams |
Dinner:
One large egg, half a large egg white, half a cup of broccoli, and half a teaspoon of olive oil + 1 cup of cheese, half a cup of blueberries, and one spoon of honey.
| 379 calories | |
| Carbohydrates | 38.4 grams |
| Protein | 38.8 grams |
| Fats | 7.7 grams |
Canadian diet: 13 days
Day 1:
Breakfast: black coffee (always without sugar and milk).
Lunch: 2 boiled eggs and cooked spinach (where there is no amount on the food, people can eat as much as they want)
Dinner: Steak, lean, grilled
Day 2:
Breakfast: black coffee with whole wheat bread
Lunch: Ham (200 g)
Dinner: Grilled lean steak, green salad (with lettuce and cucumber only), and fresh fruit (except bananas).
Day 3:
Breakfast: black coffee and whole-grain bread
Lunch: two boiled eggs, tomato salad, and green beans
Dinner: 1 slice of ham and green salad (cucumber and lettuce only)
Day 4:
Breakfast: black coffee and whole-grain bread
Lunch: Baked or raw carrots with cheese
Dinner: fruit salad (any fruit you like) and natural yogurt
Day 5:
Breakfast: carrots (cooked or raw) with lemon and black coffee
Lunch: Grilled white fish with raw tomatoes
Dinner: Grilled steak and green salad
Day 6:
Breakfast: coffee and wheat bread
Lunch: 200 grams of grilled chicken
Dinner: 2 boiled eggs with carrots
Day 7:
Breakfast: lemon tea
Lunch: Grilled steak and fruit
Dinner: Anything (even if it’s not on this list)
Day 8:
Breakfast: black coffee with any amount of sugar
Lunch: 2 boiled eggs, cooked spinach
Dinner: 200 grams of grilled steak
Day 9:
Breakfast: black coffee and wheat bread
Lunch: Grilled steak and green salad
Dinner: 200 grams of ham
Day10:
Breakfast: black coffee and whole wheat bread
Lunch: 2 boiled eggs, tomato, and green bean salad
Dinner: Ham and Green Salad (Cucumber and Lettuce Only)
Day 11:
Breakfast: black coffee and whole wheat bread
Lunch: Baked carrots or raw with cheese for dinner
Dinner: fruit salad and yogurt
Days 12 and 13:
Breakfast: black coffee and whole wheat bread
Lunch: Tomatoes and chicken with grilled skin
Dinner: two boiled eggs with carrots
Who is allowed on the Canadian diet?
Everyone can eat the Canadian diet, except for women who are pregnant, children, and people with diabetes or certain cancers.
Canadian Diet Alternatives
The best alternative to short and fast diets, such as the 13-day metabolism diet, is to use the following methods:
- Increase the level of activity and weekly exercise.
- Drink plenty of water.
- Consume fresh fruits and vegetables.
- Do not skip meals.
- Reduce eating fast foods.
- enough sleep
- Stress Management
- Avoid excessive food consumption
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