Is the Tuna Diet Safe, and Does It Aid Weight Loss?

 The tuna diet is a low-calorie, high-protein diet that takes place in two phases. It promises weight loss of up to 10 kg in just two weeks, followed by stabilization of the lost weight. It promotes the consumption of lean protein and green vegetables at the expense of all other food groups. This strict and effective diet is highly controversial in the medical community.

Characteristics of the tuna diet:

Very fast weight loss

High-protein, low-carbohydrate, and low-fat diet

Detailed food program to follow scrupulously

The stabilization phase whose duration depends on the weight lost

Significant risk of deficiencies and regain of lost weight

The main principles of the regime

The tuna diet is a low-calorie, low-carb, high-protein eating plan created by bodybuilder Dave Draper.

You’re meant to primarily consume water and tuna for three days.

Then, you can add low-fat dairy products, fruit, poultry, and vegetables for an unspecified period. During this phase, your macronutrient ratio should be 40% protein, 30% carbs, and 30% fat.

Although promoted as a way to break bad dietary habits and encourage quick weight loss, it’s a crash diet that isn’t supported by research.

How does the tuna diet work?

The Thonon diet is a high-protein, low-calorie diet. It is divided into two phases:

Phase 1 of the tuna diet

The first phase of the tuna diet is very restrictive. It consists of a low-calorie and high-protein diet. Food intake usually does not exceed 600 calories during this phase, which lasts 14 days. The method promises weight loss of up to 10 kg in just 14 days. The author of the method insists that the food program must be followed to the letter and that no deviation is allowed during these fourteen days.

Stabilization Phase 2

Phase 2 of the tuna diet is a stabilization phase. It should last 1 week per kilo lost in the first phase. The diet is always low-calorie since the daily energy intake does not exceed 1200 to 1500 calories.

How does the tuna diet lead to weight loss?

The Thonon diet includes several factors leading to weight loss. First of all, it is a largely low-calorie diet that provides the body with less than it needs to function on a daily basis. This so-called negative energy balance pushes the body to draw on its reserves and therefore induces weight loss.

Then it is a high-protein, low-carbohydrate diet. Normally, the body preferentially uses carbohydrates (stored in the form of glycogen) to provide it with the energy it needs on a daily basis. By drastically reducing the amount of carbohydrates ingested, it is then pushed to draw on its reserves and use other energy production routes. In addition, the very low intake of lipids still pushes the body to draw a little more from its fat reserves.

Finally, this diet only allows the consumption of lean protein and green vegetables in its first phase. the removal of all sugary, industrial and fatty foods necessarily facilitates weight loss.

How long does the tuna diet last?

The first phase of the tuna diet lasts 14 days. The stabilization phase lasts 1 week per kilo lost during the first phase. For example, if an individual manages to lose 8 kg during the first 14 days of the diet, he will have to follow the stabilization for 8 weeks (about 2 months).

Foods allowed in the tuna program

The tuna diet, especially in its first phase, is very restrictive. Few foods are allowed to enter the composition of menus. Here is a non-exhaustive list of the main permitted foods: 

• Lean pieces of poultry
• Lean meats
• Whitefish
• Seafood
• Lean ham
• Eggs
• Sugar-free coffee and tea
• Greens
• Fruits with little sugar
• Lemon
• Herbs and herbs
• Yogurt and dairy 0%
• Prohibited foods

Many foods are prohibited in the tuna diet, here are the main ones:

• Fat
• Refined cereals
• Most starchy foods
• Bread
• Sugar
• Industrial products
• Ready meals
• Biscuits, cakes, pastries
• Sodas
• Alcohol

Program, detailed menu, and recipes adapted to the different phases of the tuna diet

                                                                      

                                                                       

Matin 

  Phase 1 : Café non sucré à volonté     

  Phase 2 : Café ou thé non sucré Yaourt 0% Tranche de pain complet avec 10 g de margarine

Fruit frais

Noon

  Phase 1:Raw vegetables Whitefish Various green vegetable Cottage cheese 0% Fruit

Phase 2:Raw vegetables Whitefish Various green vegetables Cottage cheese 0% Fruit

Evening

phase 1: Green salad seasoned with vinegar and raw celery

Grilled steak

phase2:  posing vegetables with a potato Lean meat Various green vegetable Slice of wholemeal bread Fresh fruit

Advantages and disadvantages

The positives of the tuna diet

• rapid weight loss
• Forum available to maintain motivation
• Very detailed meal plan

The negative points of the Thonon program

• Intake too low in calories
• Sudden weight loss
• Mainly water and muscle loss
• Significant risk of nutritional deficiencies
• Common side effects: fatigue, constipation, nausea, etc.
• May damage the kidneys and cardiovascular system in the long term
• Not compatible with an active social life
• Monotonous and very difficult to follow
• Can trigger risky behaviors in vulnerable people (food obsessions, etc.)
• Does not allow you to adopt good eating habits

Recommendations and precautions to be taken

Are there any risks?

The Thonon diet is strictly not recommended in pregnant and lactating women. In addition, due to its very restrictive nature and high intake of animal proteins, this diet is strongly contraindicated in people with renal or cardiovascular pathologies. Minimal intake of essential fats and micronutrients can lead to serious deficiencies in the medium term. These can result in a lack of menstruation in women, transit disorders, intense fatigue, kidney fatigue, headaches, etc. This type of diet can have serious consequences on the body.

Is this a diet for you?

Whatever your situation and unless medically advised otherwise, it is not recommended to consider this type of food program. If you want to lose weight, consult a nutrition specialist and instead consider an adapted diet, balanced and combined with regular physical practice.

Are tuna diet and sport compatible?

The Thonon diet does not mention physical activity in its program. Given the low dietary intake during the first two weeks, it is difficult to recommend maintaining regular physical activity without medical supervision.

How not regain weight?

Even though the program promises sustainable weight loss with no yo-yo effect, it seems hard to believe. With a diet of 600 calories and then 1200 calories daily, weight regain seems inevitable from the reintroduction of a standard diet. In order not to regain weight, it would be necessary to maintain a very low energy intake over the long term. This is obviously not recommended for obvious health reasons.

Where can I find before/after testimonials?

To find before/after testimonials, we recommend that you consult the website and the official forum of the Thonon method.

Tuna diet: advice from the dietician

The daily energy intake recommended by the tuna diet is much too low. In addition, high protein consumption at the expense of foods rich in quality fats, fiber, and micronutrients represents a long-term health hazard. Indeed, nervous fatigue, weakening of the kidneys, endangerment of the cardiovascular system, and disruptions of the hormonal system are the risks of such a diet. The tuna diet does not promote healthy eating habits that combine nutritional quality with regular physical activity. It is therefore inevitable, as soon as the diet stops, to regain the weight that will have been difficult to lose. I absolutely do not recommend this diet to anyone who wants to lose weight healthily and sustainably.