The NovaShops protein diet

Goal: to lose weight

Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.

The NovaShops protein diet

The NovaShops protein diet is a diet by NovaShops, a company that sells diet products in The Netherlands, Belgium and Luxembourg. The diet is rich in proteins, but poor in carbohydrates and fats.

The diet consists of 4 phases. NovaShops sells (diet) products which you can use while going through the phases. For each phase, NovaShops provides an example diet plan in which these products are included.

On the homepage you can compare this diet with other diets.

The 4 phases of the NovaShops protein diet

If you follow the NovaShops protein diet, you will go through the 4 phases of the diet: the start-up phase, the reduction phase, the balance phase and the healthy living phase.

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Phase 1: The starting phase

The first phase of the diet is the hardest and lasts a maximum of 6 months. In this phase, you are allowed a maximum of 45 grams of carbohydrates, of which 20 grams are sugars. Therefore, you avoid products rich in carbohydrates (like pasta and rice) as well as fruits in this phase. The idea behind this is that you reach and stay in a ketosis state. Read more about ketosis on the Keto diet page.

Lots of protein

In phase 1 you eat a lot of protein: your body weight in grams per day. So, if you weigh 70 kilograms you are supposed to eat 70 grams of protein a day. Here, you consume between 4 and a maximum of 6 NovaShops protein products per day.

Vegetables in between meals

You are allowed to eat vegetables between meals, but not all types. Vegetables with a lot of carbohydrates are not allowed (think of Brussels sprouts, carrots and onions). Vegetables with few carbohydrates (such as lettuce, spinach and broccoli) are allowed without restriction.

NovaShops recommends eating at least 400 grams of vegetables a day.

Water, coffee and tea

You are allowed to drink water, tea and coffee while following this diet. NovaShops advises to drink enough (at least 1.5 litres) per day.

Phase 2: The phasing out phase

In the second phase of the diet you are allowed to eat more types of vegetables and some types of fruit (with a maximum of 100 grams per day). Additionally, you are allowed lean meat or fish (100 grams per day) and low fat dairy products (100 grams per day and no added sugars).

Like in the first phase, you are allowed a maximum of 45 grams of carbohydrates per day and you eat a lot of protein (your body weight in grams per day).

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Phase 3: The balance phase

In the third phase you are allowed 75-100 grams of carbohydrate-rich products (like pasta and bread) per day. In addition, you are now allowed 200 grams of fruit per day.

In this phase you eat less NovaShops products (2 products per day) and you return to a 'normal' breakfast and lunch. Here, NovaShops still advises to eat lots of vegetables.

Phase 4: The healthy living phase

In the fourth and final phase, you focus on maintaining your weight and being aware of what you eat. You continue to check how many carbohydrates and fats you consume.

The idea is that you evaluate how much and what you have eaten every week. If you have gained weight, it is recommended that you introduce one or more balance days.

Exercise during the diet

NovaShops advises against exercising during the first two weeks of the diet (phase 1). After this phase, you can exercise.

Taking supplements

Besides the diet products, potassium supplements are included in the first three phases of the diet.

Be aware

Consult your doctor or dietician before starting this (or any) diet, especially if you have diabetes or kidney problems.

Similar diets

Examples of other diets low in carbohydrates and fats are the 17-day diet and the Dukan diet

You can find other high-protein diets here and low-carb diets here.

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Allowed

  • Vegetables (not all types)
  • Lean meat (from phase 2)
  • Lean fish (from phase 2)
  • Water
  • Coffee
  • Tea
  • Protein products

Not allowed

  • Fruits (first phase)
  • Carbohydrates (less)

Goals

  • Lose weight
  • Less sugar
  • Less carbohydrates
  • Less fat
  • Supplement use

Exercise

Sports are not recommended during the first 2 weeks

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Dietitians

With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.

General warnings

Please take note that most diets do not have a scientific basis.

Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.

Eating disorders

If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.