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USP diet: how to make and menu
The USP diet does not have a methodology, it basically consists of a one-week menu that can be followed for up to two weeks. After the end of the USP Diet, the authors of the method say that people can resume eating habits before.
To avoid any confusion, know that there has never been any relationship between the diet of USP and the University of São Paulo (USP). The USP diet proposes to lose weight through a week menu with very few calories, this food can be repeated for another week, so the diet lasts for a maximum of 14 days.
Why does it help you to lose weight?
A nutritionally balanced diet for weight loss should provide a daily deficit of 500 calories to 1000 calories, allowing a loss of about 0.45 kg to 1 kg per week, respectively. However, the USP diet is very restrictive and does not bring a healthy calorie reduction to the person for healthy weight loss.
USP diet dieters actually lose weight, but end up losing a lot of that lean body mass (muscle and water ) and are at risk of developing nutrient deficiency. Burning muscles occurs because with low calorie consumption, the body runs out of good amounts of its main source of energy, carbohydrates. Therefore, the body will use glycogen, a small reserve of energy in the muscle and liver.
We have stored about a pound of glycogen, which is always added to H2O, so there are also about 3 liters of glycogen. Water. This reserve is usually spent in the first days of the diet, causing the person to lose 4.5 kg. But it is important to note that these 4.5 kg lost are not fat, but glycogen and water, giving a false idea of healthy weight loss.
Then, restricting calories will cause the body to seek energy in fat tissue , then fat burning occurs. In addition to burning fats, restricting nutrients also leads to burning of muscles. This is because the other source of energy that the body uses in the face of a lack of carbohydrates comes from the amino acids present in the muscles.
This muscle burning caused by the USP diet is especially damaging to the weight loss process, as these muscles use a lot of energy
Menu
Check out the menu of the USP Diet:
| Morning | Lunch | Dinner | |
| First day | Black coffee without sugar with sweetener | 2 boiled eggs and herbs to be desired | lettuce salad with cucumber and celery at will |
| Second day | Coffee with cracker cream-crakers | 1 steak large with fruit salad to taste | Ham at will |
| Third day | Coffee with biscuit cream-crakers | 2 boiled eggs, salad of pod and 2 toast | ham and salad |
| Room day | Coffee with biscuit | 1 egg boiled, 1 carrot and cheese minas at will | Fruit salad and natural yoghurt |
| Fifth day | Raw carrot squeezed with lemon and black coffee | Grilled chicken at will | 2 boiled eggs with carrot |
| Sixth day | Coffee with biscuit | Fish fillet with tomato at will | 2 eggs cooked with carrot |
| Seventh day | Coffee with lemon | Grilled steak and fruit at will | Eat what you want, less sweet and alcoholic drinks |
Vatangens
- Provides fast
Disadvantages
- Difficult to follow: The diet is monotonous and restrictive, so it becomes very difficult to be followed.
USP diet risks
Burn muscles: The restriction of calories from the USP diet will cause the body to seek energy in the adipose tissue, then fat burning occurs. In addition to burning fats, restricting nutrients also leads to burning of muscles. This is because the other source of energy that the body uses in the absence of carbohydrates comes from the amino acids present in muscles. This muscle burning caused by the USP diet is especially detrimental to the weight loss process, as these muscles spend a lot of energy to exist, meaning their existence helps in weight loss.Leads to the accordion effect:
The USP diet leads to very low calorie consumption, causing the body to feel that it is malnourished. This causes it to avoid maximizing the energy burn, making the metabolism slow. When the USP diet finishes the orientation is that the person returns to eat normally. Faced with this, the organism in fear of another situation of malnutrition, tries to store as much energy as possible and still burn the calories more slowly. In this way, the person gains weight quickly and will still have greater difficulty to lose it. Causes headaches and fatigue:
Since the USP diet involves consuming a very low amount of calories there is a drop in glucose in the body that leads to headaches. The excess of urea provided by the method also favors headaches. The low amount of calories in the method also makes the person feel headaches. Impairs the kidneys and liver:
In addition to having fewer calories, much of the nutrients consumed are protein. The increased consumption of proteins increases the production of ammonia and urea, the metabolites of protein degradation that is toxic to our body. In the long term, increased renal excretion of urea leads to increased renal overload resulting in adverse effects to the body. The liver can also be overloaded with too much urea or protein. Increases risk of cancer and heart problems:
One of the most important foods in the USP diet is ham. It is an inbuilt, processed meat that is bad for your health. Researchers at the Harvard School of Public Health examined 20 studies from around the world involving more than 1 million people about the effects of processed meat on health. It has been known that its consumption may be related to cases of bowel cancer. The research found that 50 grams of food a day such as bacon, sausage and ham can increase the risk of heart problems by 42 percent and diabetes by 19 percent. Recommendation
The USP diet is not recommended by nutritionists and nutritionists consulted.
Coconut helps control blood sugar and weight loss
Coconut, tropical delight, is a functional food par excellence: all its derivatives have important actions that contribute to the health of our body. Coconut is rich in phenolic compounds - antioxidants that act against free radicals. Coconut helps relax nerves and muscles, lowers blood pressure, controls blood sugar, produces a healthier lipid profile (high HDL and low LDL), contributes to immunity, reduces joint inflammation and helps in weight loss.
Prevent nausea and headache after supper
The Christmas and New Year parties are invitations to exaggerated consumption of alcohol and foods. "Very caloric and greasy meals and excess alcoholic beverages, common at this time, cause abdominal distension, nausea and headache the next day," says Patricia Ramos, nutritionist at Bandeirantes Hospital.
