What is the Plank Diet? How is it structured and does it really work? We asked the nutritionist
Don't store avocado like this: it's dangerousWhat is the Plank Diet? How is it structured and does it really work? We asked the nutritionist
La diet Plank it is a very fashionable diet, especially in the United States. But how exactly does it work, what is possible to eat and what instead is to be avoided to lose all the promised pounds? Let's get to know more about the Plank diet and its contraindications.
A bit like the Dukan diet we have already told you about, the Plank diet is nothing more than one high-protein diet which promises to make you lose weight very quickly (about 9 kilos in just two weeks). Undoubtedly an attractive offer for all those who have the desire to lose weight and who do not want to make big sacrifices. But how good is really this diet?
Read also: DUKAN DIET: HOW IT WORKS, EXAMPLES, WHAT TO EAT AND CONTRAINDICATIONS
Although it is unknown who exactly came up with it, the Plank diet gets its name from Marx Planck German physicist who devised the quantum theory but which obviously has nothing to do with this diet and, indeed, the Marx Planck Society has made it clear that there is no connection between the scientist's work and the goals of the diet homonymous.
But now let's see specifically how the Plank diet works, i proposed menus and eating patterns recommended.
Index
How does the plank diet work?
The Plank diet is one lightning diet which must be done for only two weeks but in a very strict way and respecting to the letter the scheme that we report below. It is a technique for lose weight very fast but at the same time aggressive that it acts on the metabolism, for as long as it is followed, some substances useful to our body are completely eliminated, in particular carbohydrates and fibers.
Being a high-protein diet, all are recommended proteins of animal origin which can be consumed without any limitation since there are no indications as to calories or portions to be taken. As you can understand it is about a completely unbalanced diet in favor of protein intake and in which the recommended amount of protein is absolutely superior to the recommendations of a healthy and balanced diet.
Read also: HYPERPROTEIC DIET: RISKS AND CONTRAINDICATIONS
Furthermore, there is no indication regarding the possibility of associating physical activity with the diet. However, a very consistent weight loss is promised (9 kg in two weeks) and also a maintenance of the weight obtained for a period of 3 years without major sacrifices. On the latter aspect, not all those who have experienced it agree that there is no maintenance diet, after having concluded the two weeks, if you go back to eating normally and no physical activity is done, obviously regain the pounds lost within a few months.
It should be noted that the Plank diet it is done by most people in complete autonomy, that is without consulting any nutrition specialist and this is obviously a mistake, especially considering that it is a very unregulated type of diet and which can have important contraindications especially if you are not in perfect health.
Summarizing the Plank diet:
- It is done for two weeks
- Promises to lose 9 kg
- Promises 3 years weight maintenance
- È hyper protein
- It excludes some basic substances (carbohydrates and fiber)
- It can be done independently
- It does not involve physical activity
Plank diet: what to eat?
As with other high protein diets, the Plank diet also has a list of allowed and recommended foods and another instead of foods that should be avoided.
The foods that must be included every day and can be consumed in large quantities are obviously those of animal origin: meat (especially steaks, chicken and cooked ham), eggs, fish and Swiss cheese (other types of cheeses are banned) as well as some types of vegetables, fruit, coffee and tea. Absolutely to avoid instead: carbohydrates, sugars, fibers, vegetable fats, alcohol.
Allowed foods:
- Steak
- Chicken
- Ham
- eggs
- Fish
- Swiss cheese
- Yogurt
- Spinaci
- carrots
- Salads
- Tomatoes
- Celery
- Fruit
- Little bread
- Coffee
- You
Foods to "ban"
- Pasta, rice and other cereals
- Desserts
- Milk and cheese
- Vegetable fats
- Food rich in fiber
- Alcohol
Examples and typical menus
There is an official menu of the Plank diet to be followed to the letter for 7 days and then repeat the same pattern for another week:
First day
Breakfast: Unlimited bitter coffee
Lunch: two hard-boiled eggs and spinach with a little salt
Price: one large grilled steak or three fried beef steaks, salad and celery.
Second day
Breakfast: bitter black coffee and a piece of bread.
Lunch: a steak, salad and fruit (whichever you prefer).
Price: cooked ham at will.
Third day
Breakfast: bitter black coffee and a piece of bread.
Lunch: two hard-boiled eggs, salad and tomatoes
Price: cooked ham and salad
Fourth day
Breakfast: bitter black coffee and a piece of bread.
Lunch: an egg, raw or boiled carrots, Swiss cheese
Price: yogurt and fruit
Fifth day
Breakfast: bitter coffee, carrots and lemon
Lunch: steamed fish and tomatoes
Price: steak and salad
Sixth day
Breakfast: bitter coffee and a piece of bread.
Lunch: grilled chicken.
Price: 2 hard-boiled eggs, carrots.
Seventh day
Breakfast: tea with lemon juice.
Lunch: grilled steak, fruit.
Price: free
Every day that you follow the Plank diet is necessary drink at least two liters of water.
CONTRAINDICATIONS
There are several contraindications to the Plank diet, essentially the same as those of other high-protein diets. A high-protein diet, where among other things the proteins are exclusively of animal origin, considerably burdens the liver and kidneys and in the long run exposes you to the risk of running into health problems. An excess of animal proteins can cause cardiovascular problems and some forms of tumors, for example. In fact, if followed for a long time this diet often leads to a increased cholesterol and uric acid (which derives from the metabolism of proteins).
Another contraindication is to do become familiar with a type of completely unregulated diet: our body needs all the nutrients (carbohydrates, proteins, fats, fibers) to function at its best and completely eliminating one or more exposes it to great stress. In short, it does not provide proper nutrition education which, in addition to maintaining the right weight, also contributes to optimal health.
Strongly not recommended for those suffering from diabetes or other diseases, pregnant or those with high cholesterol and triglycerides.
The opinion of the nutritionist
We asked ad Lavinia Triberio, nutritionist biologist expert in Food and Human Nutrition, what do you think of the Plank diet. Here's what he told us:
“The Plank diet is also referred to as the 'lightning diet' and has been enjoying great success in recent years, mainly in the United States. This diet falls into the large category of "Do-it-yourself hyperprotein", that no Nutrition specialist could ever advise a patient. What makes it famous is first and foremost the goal of obtaining a weight loss of 9 kg in two weeks followed by a promise to maintain the weight achieved for at least three years, without limitations or constraints to follow, boasting the ability to alter the metabolism of those who undergo the method. Another factor that increases the credibility of non-experts in the sector is given by the positive feedbacks reported on forums or wellness sites, which unfortunately have recently acquired, for some, much more power than a scientific article. In fact, almost all of them confirm a real weight loss, between 5 and 9 kg. Others, on the other hand, complain of an untruthfulness in maintaining the body weight achieved and therefore would not call it a miraculous diet ".
What are the delivery times? real risks of following a diet like this?
“I believe that one of the many criticalities of this diet is the chalo weighted so fast and aggressive which, in addition to affecting the proportion between body masses, leading to a decrease in excessive lean mass, can in some cases create serious imbalances also at the blood chemistry level. It is likely that there may be a tendency tohypoglycemia, ketoacidosis and dehydration, resulting in cramps, asthenia and sleep disturbances. Fortunately, such damage is not permanent given the short period in which the diet must be followed, but it can certainly cause states of malaise in some subjects. The first criticality is the protein intake, of animal nature, higher than the levels recommended by the LARN. This contribution can create disturbances mainly in the kidney and liver, overloading these organs. To counteract the onset of complications, the diet requires the subject to drink a lot of water, estimating a consumption of over two liters. Furthermore, this diet mainly includes eggs, chicken, beef steaks, carrots and strictly lightly seasoned salads and bitter coffee. By focusing the diet on these few foods, it makes us think that it is based on little variety and large quantity, having no references on the weights to use. A common principle of high protein diets and much contested by nutrition professionals and the literature.
There are differences compared to other high-protein diets?
Unlike other high-protein diets there is a higher tolerance for fruit intake, despite complex sugars, carbohydrates and fibers are completely absent. As mentioned before, the criticalities of the diet are many, since there is no nutrition professional who explains the true methodology adopted with evidence based, it is very difficult to be able to give a positive judgment to this "dietary regime". First of all, the high level of cholesterol brought by the foods of the diet. Despite most of the cholesterol that humans need is endogenous, since it is produced by the liver, and only a small part is assimilated by food, a high cholesterol intake with diet leads to blood levels above normal. These values could increase the risk of onset of cardiovascular diseases in subjects already at risk. Another critical issue, no less important, is the lack of attention given to the first food moment of the day: breakfast. An unbalanced breakfast leads to an imbalance of nutrients that can be reflected for the whole day, where the least effect is given by exhaustion and tiredness. In addition, the Plank plan, does not plan to follow any type of sports protocol and does not even take into consideration the energy needs of each subject".
The bottom line is that the Plank diet should it be avoided in any case?
“By evaluating all these aspects I believe there are healthier ways to achieve your ideal weight, despite being slower. Being followed by professionals who continuously monitor the patient's state of health from various points of view is the winning weapon for obtaining a good state of health. A balanced meal plan provides a weight loss of 500 grams per week, calculating this prediction by estimating the anthropometric characteristics, energy expenditure and real energy requirement. Although it is not "lightning", it allows you to maintain a good state of health. Furthermore, the relationship with a nutritionist leads to Food Education that can be followed for a lifetime ".
Other diets:
