The sequential program: high protein low calorie diet

The Sequential Program is a high protein low calorie diet that prevents the process of ketosis. This diet works thanks to a limited intake of daily calories: it is therefore low in calories. This must be calculated according to your gender, your age, your build, and your lifestyle. With this diet, the idea is that daily energy intake is lower than energy expenditure, to encourage the body to draw on its fat reserves. It is then necessary to eat varied, and in normal quantities, but by avoiding caloric foods, therefore generally fatty or sweet.

Which foods to favor and avoid?

The lowest calorie foods are often fruits and vegetables, to be consumed without moderation (except some which are calorific such as avocado or banana), which are also rich in fiber, minerals and vitamins. Legumes and sprouted seeds are also recommended.

As for animal proteins, we prefer white meats, white and steamed fish, seafood, as well as egg white. Dairy products will be consumed low-fat: low-fat yogurts, cottage cheese, etc. Tofu can also be eaten for its protein intake and low calorie content. Finally, on the carbohydrate side, favor whole grains (whole grain rice, non-white bread, oats, rye pasta, etc.). We therefore forget the fatty processed products and refined sugar, such as cookies, ice cream, sodas and more generally sweets.

What are the products and food supplements to help you?

There are high protein low calorie dishes rich in vitamins and minerals to avoid the risk of deficiency. They constitute a typical complete meal and will help you in your diet, for several days. These can be taken alternately with light meals. This type of meal is also available in a special low-calorie diet program format, for a full week of meals. Likewise, certain slimming food supplements, such as fat burners or detoxifiers, can help you in this diet.

The ideal alternative to a strict high protein diet:

Slimming diet more flexible than the protein diet (strict high protein diet), the low calorie normal protein diet offers an alternative that makes it compatible with a wider public, particularly appreciated in light to intermediate weight loss (3 to 7 kilos). With a maximum recommended duration of 3 weeks, it can also be done in intervals (1 week, 10 days of food rebalancing and so on).

A diet with several advantages:

In the normal protein diet we reduce the calorie intake of nutrients, carbohydrates and lipids, while maintaining a normal protein intake to avoid muscle loss (it is not therefore a high protein cure but more low calorie cures with maintenance proteins). This type of cure adapts very well with the principles of chronobiology which will stimulate certain neurotransmitters such as dopamine, serotonin or melatonin.

This type of diet is based on the partial use of natural proteins (animal or vegetable), supplemented by sachets of protein in sachets (medicalized). It is more flexible and less restrictive than the protein diet while based on similar principles, in particular the contribution of proteins to limit muscle loss and improve fat loss. It can thus be undertaken in people who could not follow a high-protein diet, for example people over 65 or breastfeeding women (who will then add 100g of starchy foods to the protocol at noon). For people with type 2 diabetes, this type of diet is more suitable than the strict protein diet.

The typical menu of a protein diet:

This diet is very similar to a phase 2 high protein diet in its protocol. It is structured around 2 phases of 3 and 4 days. These follow chronobiology, in particular to promote the secretion of certain neurotransmitters (dopamine, serotonin, etc.)

⇒ 3 consecutive days: Phase Boost! (Monday Tuesday Wednesday)

• The protein breakfast:

Between 6.30 am and 8.30 am, the normal protein diet breakfast includes:

• 1 hot drink without sugar or 1 glass of water
• 30 g of wholemeal bread or cereal breads
• 12 g of butter or 30 g of cheese
• 1 protein preparation (medicalized protein) + tyrosine supplement

 

• The 10:00 am snack:
  • 1 protein preparation if needed

•  The protein breakfast:

Between 11:30 am and 1:30 pm it is varied and complete. He understands :

• • Unlimited low glycemic vegetables raw and / or cooked
  • 1 tablespoon of cold-extracted olive or rapeseed oil
  • A natural protein intake: 150 gr for a woman and 170 gr for a man. It can be meat, fish, seafood or 3 eggs / or a protein preparation
  • 1 natural dairy

• The 5:00 p.m. protein snack:

Between 4 and 5 p.m., this snack is an integral part of the diet. He understands :

• • 1 protein preparation + tryptophan supplement (for the secretion of serotonin)

• The protein dinner:

Between 7 p.m. and 8 p.m., protein dinner is lighter than lunch. He understands :

• • Unlimited low glycemic vegetables raw and / or cooked
  • 1 tablespoon of cold-extracted olive or rapeseed oil
  • A natural protein intake: 100 gr for a woman and 150 gr for a man. It can be white meat, fish, seafood / or a protein preparation
  • 1 natural dairy

Tips for the Boost phase:

• Vegetables:

All vegetables are allowed except carrots, beets and avocados. Be careful to avoid legumes!

• Dairy:

Choose plain soy or sheep milk products.

⇒ Next 4 days: Phase Cool! (Thursday Friday Saturday Sunday)

• Breakfast :
  • Unsweetened hot drink
  • 30 g of wholemeal bread or cereal bread
  • 12g butter + 30g cheese
  • 15g of ham or egg

•  The 10:00 am snack:
  • 1 protein preparation if needed

•  Lunch :
  • Unlimited vegetables and / or raw vegetables
  • 15g of meat or 2 eggs
  • Starches or wholemeal bread or 2 fruits or 1 banana

•  The 5:00 p.m. protein snack:
  • 1 protein preparation + 1 fruit

•  Dinner:
  • Unlimited vegetables and / or raw vegetables
  • 15 g of fish or white meat

Tips for the Cool phase:

• Proteins:

Choose white meats and fish as much as you want. Red meat should be eaten once a week at noon. Make sure you don’t eat more than 3 eggs per week.

• Dairy:

Eat them plain, with soy or ewe. Avoid all so-called “low-fat” products! Do not consume more than one dairy product per day.

• Starchy foods:

You can allow yourself pasta, rice, potatoes, semolina or even cereals.

• Dried vegetables :

You can eat peas, lentils, white or red beans, flageolet beans, chickpeas or even corn at will.