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Is the tuna diet safe and does it help with weight loss?

CT-Fitness diet score: 1.21 out of 5

The tuna diet is a short-term diet where you eat mostly tuna and water.

Although it causes rapid weight loss, it is very restrictive and has several extreme disadvantages.

This article tells you everything you need to know about the tuna diet.

DIET ASSESSMENT CARD

  • Global mark : 1.21
  • Weightloss : 1.25
  • Healthy eating : 0
  • Sustainability : 2
  • Whole body health: 0
  • Nutritional quality: 3
  • Evidence-based: 1

IN SUMMARY : The tuna diet promotes rapid weight loss at the expense of nutrient deficiencies, potential mercury poisoning, and severe calorie restriction.

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What is the diet of tuna?

The Tuna Diet is a low-calorie, low-carb, and high-protein diet created by bodybuilder Dave Draper.

You are supposed to consume mainly water and tuna for three days.

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

Although touted as a way to break bad eating habits and encourage rapid weight loss, it's a crash diet that isn't backed by research.

IN SUMMARY

The tuna diet is a low-calorie, high-protein diet that promotes rapid weight loss. However, it is not supported by science.

To follow this diet, you should only eat tuna and water for three consecutive days.

The tuna must be natural - without oil, mayonnaise , vinegar, or spices — and enough to give you 1.5 grams of protein per kilogram of body weight (3.3 grams per pound) each day.

You are also supposed to drink 34 ounces (2 liters) of water daily, one serving of Metamucil each night for fiber, and take vitamin, mineral, and branched-chain amino acid supplements.

After three days you can add green vegetables leafy vegetables, steamed non-starchy vegetables, fruits, low-fat dairy products, and chicken.

Although there is no set duration, you are probably supposed to follow it until you reach your target weight and then repeat it every once in a while for rapid weight loss.

Other versions of the diet

Although Draper's plan is strict and regimented, various websites offer slightly different rules.

In fact, many of these adapted diets allow for additional foods, such as starchy vegetables, cereals , unsweetened beverages such as coffee and tea, and other sources of protein such as eggs .

Yet none of these plans are backed by scientific research.

IN SUMMARY

The tuna diet only allows tuna and water for the first three days, then a few other foods – although some versions are slightly more flexible.

The tuna diet is an extremely restrictive diet that can lead to rapid weight loss due to its low calorie count. Yet diets that severely restrict calories can be detrimental to your health.

In particular, caloric restriction severe slows down your metabolism and alters muscle mass. Many studies show that regularly eating much less than your body needs reduces the number of calories your body burns at rest.

Additionally, severe calorie restriction can trigger intense hunger and even lead to weight gain after you stop dieting .

Overall, research suggests that very low calorie diets like the tuna diet are not sustainable and do not improve body composition.

IN SUMMARY

The tuna diet can cause rapid initial weight loss but, like many crash diets, it is unsustainable, encourages severe calorie restriction, and may even lead to weight gain over time.

In moderation, tuna is a healthy, low-calorie source of protein.

It is rich in omega-3 fatty acids , which are essential nutrients that help your heart, brain, and immune system .

In addition, this fish is rich in selenium , an essential micronutrient that provides anti-inflammatory and antioxidant effects, in addition to supporting thyroid function.

However, tuna does not provide all the nutrients your body needs. As such, the risks of the tuna diet far outweigh its benefits.

SUMMARY

Tuna is a healthy protein that can be part of a balanced diet. However, the tuna diet is far from balanced, as this fish is not meant to be your only source of nutrients.

The tuna diet has several serious drawbacks, including its low calorie count, highly restrictive nature, and risk of mercury poisoning.

Does not provide enough calories

The tuna diet does not provide enough calories for most adults.

A 3-ounce (85-gram) can of tuna packed in water has 73 calories, 16.5 grams of protein, 0.6 grams of fat, and 0 grams of carbohydrates .

A 150-pound (68 kg) person would need 102 grams of protein per day on this diet, or 18.5 ounces (524 grams) of tuna per day .

That equates to 610 calories a day, well below the 2,000 calories your body probably needs .

Such drastic calorie restriction can lead to slower metabolism, loss of muscle mass, inadequate nutritional intake, and extreme hunger.

Eating too much tuna can cause mercury poisoning

Although tuna is a healthy fish, it harbors mercury, a heavy metal.

According to the Environmental Protection Agency (EPA), you should limit your consumption of canned light tuna or skipjack tuna to 12 ounces (340 grams) per week.

Other varieties of tuna, such as albacore, yellowfin and bigeye tuna, have higher levels of mercury and should be consumed less or not at all.

Keep in mind that a 150 pound (68 kg) person on a tuna diet would eat 18.5 ounces (524 grams) of tuna per day, or 55.5 ounces (1.6 kg) over 3 days.

The maximum safe dose of mercury is 0.045 mcg of mercury per pound of body weight (0.1 mcg per kg), which means a 150-pound (68 kg) person can consume up to 6.8 mcg of mercury per day .

However, the tuna diet contains so much of this fish that you can easily exceed your mercury limits.

Even eating only light tuna, a 150-pound (68 kg) person would absorb 68 mcg of mercury per day, or 10 times the recommended amount.

Mercury poisoning is associated with severe damage to the heart, kidneys, immune system, and nervous system .

Very restrictive and short term

The tuna diet is very restrictive in its food choices and nutrients.

Its first phase is only meant to be followed for three days, which discourages the changes in habits or lifestyle needed to achieve weight loss long term .

In fact, studies show that fad diets like the tuna diet are hard to stick with — and their long-term effects are questionable. Focusing on short-term weight loss is not sustainable and likely hinders long term success .

Other disadvantages

Other potential downsides of the tuna diet include:

  • Lack of individualization. The tuna diet is not designed to meet your nutrient needs . Rigid eating habits do not take into account individual differences.
  • No scientific research. Notably, this diet is not supported by any studies.
  • Unsustainable. The diet is neither realistic nor safe to follow for a long time due to its restrictions and its high mercury content .

IN SUMMARY

The weight loss effects of the tuna diet are probably not long lasting. Additionally, it does not provide adequate nutrients and increases the risk of mercury poisoning.

Foods allowed during the three-day phase of the tuna diet are:

  • Protein: canned tuna in water or tuna steak
  • Water : 34 ounces (2 liters) of water per day

After the initial stage, you can add the following foods:

  • Vegetables : steamed green leafy vegetables and non-starchy vegetables
  • Fruit: fresh fruit, such as apples, pears, berries and melons
  • Low-fat dairy products: cottage cheese and yogurt
  • Proteins: chicken nature baked, grilled or boiled

IN SUMMARY

The only food allowed on the Three Day Tuna Diet is tuna, although a few additional foods are allowed after the initial phase.

The tuna diet is quite restrictive. Here are some of the many prohibited foods:

  • Seeds and starches: rice, wheat, Bulgarian wheat, quinoa, millet, potato, corn, etc.
  • Meat : Beef, lamb, pork, etc.
  • Legumes: Chickpeas , pinto beans, black beans, kidney beans, etc.
  • Nuts and seeds: almonds, peanuts, cashews, walnuts, sunflower seeds, etc.
  • Dairy products whole: whole milk, butter, cheese, ice cream , etc.
  • Sodas and other sugary drinks: sodas, energy drinks, sports drinks, etc.

IN SUMMARY

The tuna diet eliminates all foods except tuna in its first phase, which means it lacks several important nutrients and food groups necessary for optimal health.

TO FINISH
Although the tuna diet offers rapid weight loss, it is not a sustainable long-term solution. In fact, it poses several risks, including slow metabolism, loss of muscle mass, and mercury poisoning.

For lasting results, the best option is to follow a balanced meal plan with enough calories to meet your needs. Eat plenty of whole, unprocessed foods and consider change your diet and lifestyle to reach your weight goals.

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