The Dukan Diet is requested by celebrities around the world. The problem of being overweight occupies every second woman today. Stress, lack of exercise, fast food, lack of exercise and malnutrition - all this is reflected in the female figure. In search of a solution to this problem, girls resort to weight loss diets. Not all of them are effective.
One of the most popular proven methods is the program of the French nutritionist Dr. Pierre Dukan - author of the famous book "I Can't Lose Weight", where you will find everything about losing weight. Observing all the rules and recommendations, you can lose 30 kg. Many questions arise for those who have never practiced a diet, but the most relevant are: "Where do I start, how do I sit down and what can I eat? ". To answer them, it is necessary to study the essence of the method and all the stages of the program.
Reviews of doctors and nutritionists about the Dukan diet are ambiguous. The technique has thousands of fans and followers, but there are always those who oppose it and try to refute its effectiveness. In order to evaluate the results and draw your own conclusions, you need to test the program yourself and compare the weight before and after losing weight.
General recommendations and principles
At the heart of nutrition are several important principles that are of great importance in losing weight. Ignoring these rules will reduce the effectiveness of the program. Important to note:
- Fighting obesity by temporarily reducing calories is pointless. At first, extra pounds will go away, but they will come back very quickly. You should change the diet and constantly consolidate the result.
- Despite the fact that the diet is protein, it precludes mono-nutrition. You need to eat enough to not feel hungry.
- Review permitted foods and make a list. Anything not included should be removed from the refrigerator and kitchen cabinets to reduce the risk of temptation.
- The basis of the Dukan diet is oat bran. They must be present in the diet daily, 1. 5 tbsp. l. Product should be taken with a glass of water. Often women are interested in how to replace oat bran? It is advisable not to look for alternatives. An exchange is only possible if the product is incompatible. In this case, use buckwheat.
- Do sports. Physical activity is extremely important, it not only allows you to burn calories, but also makes the body fit, strengthens the walls of blood vessels, the work of the heart muscle and the brain.
The author of the methodology insists that these principles must be observed and observed not only when composing a daily menu, but also throughout life, in order to cultivate the habit of eating right.
Start active
The famous 72-year-old French nutritionist's program consists of four phases. The first and most important phase is called "Attack". It is designed for 7 days. Abuse and zeal are not worth it, if you practice it for more than a week, you risk your own health. If everything is done correctly, in this one you canTime to get rid of 1 to 6 kg.
During the first week, carefully monitor your well-being. You can only eat proteins, you should also drink a lot. A meal should replace the bran. The danger of this period is that eating such an amount of protein negatively affects the kidneys and leads to dehydration.
If you can't afford deli, swap them out for more budget-friendly alternatives. Cooking should be done with a minimal amount of salt and preferably no salt at all. Use spices, condiments, vinegar, mustard, etc. to keep food fresh. Give preference to food processing methods such as steaming, baking and boiling. Sometimes you can eat fried foods, but you should cook with olive oil, which should be used in minimal quantities.
Why rotate products?
The second phase is called "alternation" or "cruise". Their duration is not strictly defined. The theory is that you must stick to this diet until you reach your ideal weight. Vegetables are added to the diet for proteins. They are rich in vitamins and minerals, fiber, acids.
In phase 2 it is necessary to combine only protein days with protein and vegetable days. You should also increase the daily amount of bran to two tablespoons. Do not forget about the drinking regime. Daily you need to drink up to 2 liters of pure non-carbonated water. If intense weight loss occurred in the first phase, the rate of weight loss in the second phase will be less, but the result will be of better quality and more stable. In a week you can lose 1 kg of weight.
There are practically no restrictions on vegetables and herbs. Don't just eat peas, beans, potatoes and corn. This vegetable is high in calories and high in starch. Make sure seasonal fruits are on your menu. The risk of failure at this stage of the diet is reduced to zero, since the diet becomes much broader and the recipes more diverse.
We correct the result
The third phase of the Dukan diet is called "fixing". At this stage, the weight does not go away, the goal of losing weight is to fix the achieved result. As a result, the "disappeared" kilograms will not return once you relax andremove from a strict schedule. At this stage, you can add starch and honey to your menu. Starchy foods such as potatoes should be eaten infrequently, e. g. B. once a week. Honey is said to make up for the lack of sweetness. The allowable rate is 3 teaspoons per day.
At this stage it is necessary to increase the volume of bran. During the day you need to eat 3 tablespoons and drink with plenty of water. "Attack days" should be arranged regularly. Eat once a week like the first day of the diet. A feast is allowed twice a week. What is this "feast" for those who are on a diet? This means that in one of the meals a woman can eat anything and in any quantity.
How much you can lose at this stage is difficult to say, because each case is individual. The approximate number of days can be calculated by multiplying the number of kilograms lost during the "change" phase by 10. For example, if you lost 7 kg, the duration of the "fixation" is about 70 days. Now cheese, bread, and fruit can be found in the diet, but only in limited amounts.
Change diet and lifestyle
The fourth phase is "Stabilization". Now the diet is not perceived as a restriction in food. Your body has adapted and got used to the new routine. Eat at the same rhythm for as long as you want to stay slim, attractive and healthyDukan recommends always eating like this.
Women are often interested in whether it is possible to introduce nuts into the diet during weight loss, and if so, which ones? Nuts are sources of fats and carbohydrates, but the author of the method claims that in the stabilization phase you can sometimes eat nuts, but their amount should not be more than your handful.
A lighter version of the methodology is a new program called Food Ladder, or Second Front. Every day is a step. Every day the list of products approved for consumption grows longer. The weight decreases slowly but steadily and comfortably. In a week, body weight decreases by only 700 grams. The duration of the diet varies depending on weight loss. Once you have reached your goal, you can stop and continue to follow the rules of proper nutrition.
Anyone who has lost weight thanks to technology will notice its high efficiency. It is available to people starting their journey to beauty and wellness.