Diet is not only the basis of the training plan, but also a way to maintain fitness and health. One of the currently popular dietary systems is the diet of Kwasniewski. Recently, it was very loud about her, because her assumptions definitely differ in the traditional approach to the diet. What does Kwasniewski's diet look like? What are its effects? Who can use it and who should not? Check in the article.
Kwasniewski's diet
The creator of the diet is Dr. Kwaśniewski, a well-known Polish doctor. The diet itself was quite loud due to the controversial approach to the diet, compared to optimal and healthy nutrition. What is its uniqueness? Indicates avoid in the menu
- fruit,
- breads,
- all kinds of sugars.
A key role is also played by minimizing the amount of carbohydrates on the plate. It is easy to deduce that it is included in diets
- low-carbohydrate,
- high fat (Low Carb High Fat - LCHF).
Principles and effects of Kwasniewski's diet
Kwasniewski's diet - principles
The diet is based on a low supply of carbohydrates and a high proportion of animal fats among others
- egg yolks,
- greasy meat,
- cheeses,
- sour cream.
One of the principles of Kwasniewski's diet is the resignation of simple sugars, e.g.
- fruit preserves,
- fruit,
- juices,
- sweets,
- honey.
Products such as grits, rice and flour dishes should also be limited. And what can you afford with the Kwaśniewski diet? Certainly vegetables - preferably low-sugar ones (tomato, cucumber, lettuce, etc.)
When it comes to macronutrients, Kwaśniewski's diet also has its own specific rules. Great concern is paid to the proportions of carbohydrate ratio to proteins and fats. These should be
Protein - 1g/kg body weight
Fats - from 2.5 to 3.5g.kg of body weight
Carbohydrates - from 0.3 to 0.5g/kg body weight.
According to the principle of the diet, with the passage of time, reduce the amount of protein in the diet.
Kwasniewski's diet - advantages
Kwaśniewski's diet is included in diets reducing and slimming - despite the predominance of fat. What other effects can it bring? Ones of the most important are:
- higher hunger satisfaction with meals,
- no desire to snack during the day.
Why is this happening? The Kwasniewski diet allows you to switch your body to draw energy primarily from fats. Carbohydrates in this case go down in the background. Fat cells, as a source of energy, are slower digested. Because of this, the body is feeling much longer for a long time. Another advantage of Kwaśniewski's fat diet is the fact that it forces the body to reduce and burn fat reserves. The low supply of carbohydrates, as well as the very low supply of simple sugars, have a very good effect on body weight. How? It's all thanks to the low level of insulin secretion into the blood after training. Hormones, ie leptin and ghrelin, are at an optimal level.
Kwasniewski's diet - disadvantages
Opponents of the diet tried to prove that in the long run it can lead to cardiovascular disease and atherosclerosis. However, many of the results of these studies were not objective. So what are its real defects?
- Too few products rich in fiber.
- Deficit of minerals and vitamins
For most people practicing strength sports, Kwasniewski's diet will not be a good way to feed. Unless we take into account the reduction of adipose tissue - here it works perfectly (similar to other low-carbated diets). The disadvantage of this diet is the reduction of energy in heavy gym workouts, as well as minimizing the phenomenon of the muscle pump. Of course, this is always the case with the reduction of carbohydrates, so it should not surprise.
Products in the Kwaśniewski diet
What products in the Kwaśniewski diet are recommended?
- Egg yolks
- Fatty meat
- Whole cheese curd cheeses
- Butter
- Sour cream
- Vegetable oils
- Mayonnaise
Which products should be minimized or even excluded?
- Bread - practically every kind of
- Sweets (cookies, cakes, candies etc.)
- Groats
- Pasta
- Potatoes
- Honey
- Fruits and sweetened drinks
Form whom is Kwaśniewski's diet?
Who is Kwaśniewski's diet recommended for? Definitely for people who want to reduce body fat and reduce body weight - but you have to reckon with the simultaneous limitation of strength options. People who are prone to snacking can also gain a lot - their body will adapt to draw energy from fat cells. This will allow to limit the phenomenon of snacking and wanting to be sweet.
An exemplary diet of Kwaśniewski
The recipes for this diet are very simple. An exemplary diet of Kwaśniewski's diet consists of dishes that can be prepared very easily. Below is an example of a very simple one-day menu based on the nutritional principles of Kwasniewski.
Meal 1
Scrambled eggs with two eggs fried in 5 ml of oil with bacon (50g) and tomatoes (100g)
Meal 2
Salmon fillet 150g baked with mushrooms (100g) and cheese (75g)
Meal 3
Salmon fillet 150g baked with mushrooms (100g) and cheese (75g)
Meal 3
Shake full fat curd (75g), milk 3.5% (150ml), peanut butter (60g)
Kwasniewski's diet - pros and cons
Opinions about Kwasniewski's diet are extreme. Certainly it will not be suitable for heavy weight training - like any low-carbohydrate diet. Of course, you have to remember that every organism will adapt differently to the use of energy from fat cells. If you want to reduce your weight, you can analyze the pros and cons of Kwasniewski's diet and try a low-carb diet.
