Tuna Diet : All You Need To Know About, With 5-Days Meal Plan
Tuna diet – a miraculous way of losing pounds
Every macronutrient has its role in maintain of our health and well-being. But if you have to give up on one of them (you want to lose some weight or to regulate levels of sugar and cholesterol in blood), it should be carbs. If you want to lose some pounds and get muscle mass, it is recommended to reduce the intake of carbs, and increase the intake of proteins and healthy fats.
Tuna diet is one of the variations on the topic of low carb diets. These are based on fats as the source of energy, instead of carbs. Tuna diet is simple and, although it contains several ingredients, it has plenty of nutrients. Of course, the main roles in the tuna diet will have tuna fish, in all possible forms and food combinations.
In addition, tuna diet allows the addition of another protein – in this case, it will be eggs. So, by combining two proteins and healthy fats in tuna diets, you will be able to take a few pounds in just a few days. However, tuna and egg diet is very restrictive and doesn’t provide our body with sufficient calories. Like any diet, tuna fish diet should be kept for a few days, and after a while, you can repeat it.
The main ingredient of a tuna diet abounds in healthy fats, essential fatty acids that have a positive effect on your health. These have an anti-inflammatory effect , and have numerous benefits for your heart.
How tuna diet works
When you are eating carbs, if your body does not burn it in various processes, these have been converted into fatty deposits. When you’re on a tuna diet, you reduce the amount of carbs in your everyday nutrition drastically. Their role is taken by fat, which becomes a “fuel” for your organism.
Fatty deposits are dissolving in ketones, which our body uses to function.. During a tuna diet, ketosis of fatty deposits, we can lose 2 to 3 pounds of fat. Since you do not enter the sufficient amounts of carbs, fatty deposits do not renew, and your body needs to find another source of energy.
Do not let this convince you that carbohydrates are bad for you. These macronutrients play a role in the proper functioning of our organism – carbs participate in basic functions of our body, regulate the production of hormones, etc. After tuna diet, start gradually with carbs but don’t base your nutrition on them.
Benefits of the tuna diet
Tuna diet limits you to 1200 calories per day. The food you intake will mostly be proteins, then fats. When you are on a tuna diet, there is no fear that you will feel tired or exhausted, because the fats from this fish, but also the eggs, will provide you enough energy.
It is possible that, when you have been on a tuna diet from time to time, you’ll have more energy than when you are eating food enriched with carbs. The equal quantity of fat and carbs won’t provide you with the same amount of energy. Fats will give our body as twice much energy than carbs; the ingredients you use in tuna diet abound in healthy fats.
On tuna and egg diet, you will not starve, although the number of calories burned is drastically reduced. Eating lean proteins, you don’t consume “empty” calories, which are the main culprit for the fast feeling of hunger. While you are on a tuna diet, you will not feel the need for having a late night snack, or for an extra portion.
Although tuna diet doesn’t limit you to the amounts, in the five-day tuna diet plan below, you’ll find the precise measurements.
The bad sides of tuna diet
In the short run, tuna diet should not go wrong, if you follow the rules. And the principal rule is not to go on this diet for more than five days; you can repeat tuna diet after a month of break. Tuna diet requires a reduced amount of calories that you consume during the day, and thus stimulates the ketosis. And when our body is too long in the ketosis process, there may be some side-effects such as headaches, bad breath, dizziness, etc. Also, being too long on a tuna diets can affect your concentration, as the brain’s work is slowed down. (Ketosis, ketogenic diet and food intake control: a complex relationship)
When we drastically reduce the intake of carbs, like in tuna diet, our organism looks for another source of energy. In this case, when fatty deposits are running out, the process of protein breakdown begins. And this is not good, because then, besides losing weight, muscle loss also occurs. That is not the goal of a tuna diet.
Fruits and veggies are not completely forbidden in tuna diet, but your choice is limited to bananas, apples and pears. These abound in vitamins, but you don’t get enough antioxidants and minerals. If your health condition requires being on a tuna diets for longer than five days, you need to consult a doctor and a nutritionist who will prescribe you some supplements.
Tuna and egg diet: A five-day plan
In the text below, we will present you a five-day tuna diet plan. Besides, we’ll give you some guidelines on how to combine the main tuna diet ingredients (tuna and eggs) with other foodstuffs. The plan we provide you is based on a three-day tuna diet, with several modifications to not endanger your health.
Tuna diet, day 1:
Breakfast: one cup of non-sweetened black tea or coffee, 1/2 grapefruit* or any other juice made of citrus, one toast spread with peanut (or sesame) butter.
Lunch: 100-150 g tuna salad served in pita bread, one cucumber, a hand full of cherry tomatoes and (if desired) spoonful of sweet corn, one cup of non-sweetened black coffee or tea.
Dinner: 100 g cooked beef*, 200 g of blanched green beans with a little bit of olive oil and balsamic vinegar, a smaller bowl of vanilla pudding (about 100 g), one medium-sized apple, a cup of black coffee, tea or drinking water with a few drops of lemon.
* You will notice that grapefruit is very represented in tuna diet. Apart from being one of the biggest sources of vitamin C, this citrus contains antioxidants essential for proper functioning of our organism. In addition, grapefruit is low in sugar, so it meets the requirements of tuna diet.
However, before you start tuna diet you should consult with a doctor if you are on treatment with certain medications; enzymes from this fruit can reduce the effects of some drugs, and in combination with specific medicines, it can be harmful.
** Lean cooked beef can be used in tuna diet as a substitute for egg or tuna protein, but try to base on these two ingredients.
Tuna salad in pita bread
Tuna fish diet has its specialties, and this salad is one of them. It’s super-light, fresh, and it will make you feel full and energized. You need one piece of canned tuna; drain the oil first. It increases the fat content of the dish, and you already have plenty of it in the main ingredient. Put the tuna in a bowl, and add chopped Green vegetables.
Tuna diet is not quite restrictive when it comes to vegetables. You can use any kind of paprika, celery, onions, olives, tomatoes, carrots, etc. Our recommendation for this diet specialty is a mix of tomato, olives, and onion.
As a dressing, you can use fresh Greek yogurt. Greek yogurt abounds in proteins and is fat-free, so it meets the requirements of tuna diet that tuna is the principal source of fat and proteins. Take two or three tablespoons of Greek yogurt, just to soak the mixture of tuna and veggies, and help it stick together. Finally, squeeze some fresh lemon juice and mix all together.
For seasoning, you can use both dry and fresh herbs. Use oregano, basil or parsley; if you want more flavor, chili is an excellent choice for your dish. Serve the tuna salad inside of whole-grain pita bread or, if you prefer a lighter variant of tuna diet, on lettuce leaves sprinkled with some lemon juice. This is an ideal lunch in tuna diet because it contains all the required nutrients.
Tuna diet, day 2:
Breakfast: a small cup of black tea or coffee, five crackers*, 30 g fresh cottage cheese, a medium-sized apple or pear**
Lunch: one hardboiled egg, one piece of toast, a cup of black coffee or tea with no sugar or sweetener.
Dinner: 200 g of tuna, 100 g of boiled cauliflower, one medium-sized pear or apple, a small bowl of vanilla pudding (about 100 g), one cup of unsweetened black coffee or tea.
**The consumption of fruit in tuna diet is limited to one to two daily. The fruit abounds in natural sugars, and these are not desirable if you want to quickly lose weight.
Tuna diet, day 3:
Breakfast: 200ml of grapefruit juice, one hardboiled egg, a piece of toast, one medium-sized banana*.
Lunch: 200 g of tuna, five crackers, a cup of coffee, tea or drinking water.
Dinner: 200 g tuna and egg salad, 100 g blanched carrots, 200 g blanched broccoli, one medium-sized banana, a bowl of vanilla pudding (about 100 g), a cup of black coffee or tea.
*Bananas contain a significant amount of carbohydrates and very little fat. This fact meets the requirements of tuna diet. Bananas also abound in vitamins A, B, C, D, and K. Of the oligo-elements and minerals, there are potassium, magnesium, calcium, iron, iodine, and phosphorus. The intake of some nutrients when you are on the tuna diet has been reduced. Banana is a great choice as an excellent source of essential vitamins and minerals.
Tuna & Egg salad
Both ingredients that are crucial for tuna diet are mixed in this meal.
Place three eggs in a bowl full of water, and bring it to a boil. Leave it to boil for a couple of minutes, remove it from the heat, and allow it to rest for 15 minutes.
We’ll give you the advice on how to peel the eggs off easier. Place boiled eggs in cold water, and leave them for five minutes. Peel them off. The advice is to remove egg yolks if you consume this salad for dinner (to follow the rules of tuna diet). In case you prepare it for lunch, you can leave whole eggs.
Chop the egg whites and mix it with a can of tuna. You need something to connect the ingredients, so use low-fat yogurt or mayonnaise (although not quite according to the rules of tuna diet, you can use low-fat mayo only for lunch, and take care of the amount; one tablespoon is quite enough). Season the salad and stir it until all ingredients are thoroughly coated with the dressing. Serve the dish with lettuce or fresh tomato salad.
Tuna diet, day 4:
Breakfast: one cup of unsweetened black tea or coffee, one half of fresh grapefruit, one banana, a piece of toast spread with butter or peanut butter.
Lunch: four Diablo tuna eggs, 300g fresh tomato and onion salad, a toast, 200ml of grapefruit juice.
Dinner: 200g of Boiled beans and tuna salad (Nicoise salad), a piece of toast, 200ml Greek yogurt, one medium-sized apple.
Diablo tuna eggs
The Diablo eggs are another one of tasty dish you can eat on tuna diet, which will saturate you. This specialty is spicy, so it is not recommended for people with a sensitive stomach. However, you can throw out chili from the stuffing, and you will get “regular” stuffed eggs you can also eat during tuna diet.
Prepare two large hardboiled eggs. You’ll need about 10-12 minutes, and we have already explained how to peel them off. Cut the eggs in half, and remove the egg yolks. These will be used for the stuffing.
Because of the amount of fat that tuna diet allows, it is not desirable to eat this dish for dinner. Also, its spiciness will awaken your appetite, so you can quickly get hungry; you don’t need to overeat in the evening.
Prepare the stuffing. Mash the egg yolks with some salt and pepper. Drain oil from canned tuna, and add a third of the can in the mixture; then add finely chopped chili, one smaller chopped onion or chive. If you like this dish super hot, you can add a pinch of chili powder. Try the stuffing before you fill in the eggs, to be sure it’s not too hot. Add one tablespoon of Greek yogurt in a mixture, and a teaspoon of Dijon mustard.
Fill in the eggs and allow them to cool. Eat this for lunch with a fresh vegetable salad that meets the requirements of tuna diet.
Nicoise salad (tuna diet version)
Nicoise salad is a specialty of French cuisine which got its version adapted to the requirements of tuna diet. This salad is very nutritious, and the amount of carbs in it is negligible.
Make the first dressing. Mix two tablespoons of olive oil with a teaspoon of balsamic vinegar, and some chopped garlic. Add the finely chopped salad and blanched green beans to the dressing. Green beans have a high GI (its consumption raise the level of blood sugar), so it does not need to be completely cooked; only blanched to remain crisp.
Stir the salad, and add cherry tomatoes chopped in half, one hardboiled egg, and a whole canned tuna. Make sure that the dressing covers all the ingredients.
Tuna diet, day 5:
Breakfast: a cup of unsweetened black tea or coffee, five crackers or rice cookies, 30 g of cottage cheese, one medium-sized apple.
Lunch: 200g of tuna steak prepared in the oven, 300g fresh vegetable salads allowed in tuna diets, 200ml grapefruit juice or drinking water with a few drops of lemon.
Dinner: 200g of tuna and egg salad, a piece of toast, one large tomato, 200ml of Greek yogurt, a cup of black tea.
Tuna steak prepared in the oven
A fresh tuna is perfect for this meal, but if you can’t find it, use frozen steaks you can buy in every fish market. Defrost them and soak in cold water to release the remains of blood. Peel off the skin, as it contains extra fat, which is not according to the rules of tuna diet. Cut it into pieces of hand size and season them.
Spray the casserole with olive oil, and sprinkle with chopped garlic. Place the fish steaks, and add vegetables that are allowed in tuna diet: chopped onion, tomatoes and paprika cut into large slices. Sprinkle with fresh basil and chopped olives. Bake at 220 degrees for about 40 – 45 minutes. At the end of the baking, add 50ml of olive oil, so tuna will not dry. Also, add half a lemon juice and bake it few more minutes. Serve for lunch with a fresh salad.
Rules of tuna diet – very important!
Before you start with tuna diet, we will give you a couple of helpful tips on how to make this diet properly.
– You should have last meal at 6:00 pm. You need to determine the exact time of your meals, which you will be able to follow. Since tuna diet doesn’t allow snacks, it is important that you do not feel hungry between meals.
– Do not skip breakfast; in tuna diet, breakfast is not abundant but serves to trigger the ketosis process. This rule applies not only to tuna diet but also when you return to normal nutrition – a good breakfast provides you with the energy for whole day. Drink coffee or tea after you finish your meal.
– In tuna diets, you can combine tuna and eggs, or you can base your meal on just one of these ingredients. It is essential that you enter both of them during the day. For example, you can eat eggs for breakfast; lunch can be a tuna steak, and for dinner, you can make a light salad with the addition of vegetables.
– You need minimal physical activity, at least a half an hour a day of walking. When you are on tuna diet, we have already explained that your organism is starting the ketosis process. Your body and brain get the energy from ketones. When we increase physical activity, their consumption will be higher, and losing pounds will be more effective.
– When you’re on tuna diet, do not think your choice is restricted to fresh tuna only. Of course, this is the best choice, but you can also use canned tuna. It is best to take tuna in a piece, not a tuna snippets. It is required to decant oil from can well because, on tuna diet, only olive, coconut oil or butter can be used.
– Do not forget the fluids. Tuna diet allows unsweetened coffee, tea, and natural citrus juices. Most grapefruit is recommended because it is abundant with vitamin C. In tuna diet, ingredients you eat don’t have enough amount of this vitamin, and must be consumed in alternative ways.
– Also, black or green tea is recommended in tuna diet, as it contains a lot of antioxidants. These micronutrients will help the detoxification of the organism and the removal of the harmful product of ketosis. In addition, their use will reduce some of the symptoms of tuna diet, like bad breath or a headache.
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