The Dukan diet is requested by celebrities from all over the world. The problem of excess weight today worries every second woman. Stress, a sedentary lifestyle, fast food, lack of physical activity and malnutrition - all this is reflected in the female figure. In search of a solution to this problem, girls turn to losing weight with the help of diets. Not all of them are effective.
One of the most popular proven methods can be called the program of the French nutritionist Dr. Pierre Dukan, the author of the famous book called "I can not lose weight", where he can find everything about weight loss. Following all the rules and recommendations, you can lose weight by 30 kg. For those who have not practiced a diet before, many questions arise, but the most relevant are: "Where to start, how to sit down and what can I eat? ". To answer them, it is necessary to study the essence of the method and all the phases 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. To evaluate the results and draw your own conclusions, you need to try the program yourself, compare the weight before and after losing weight.
General recommendations and basic principles
At the heart of the diet are several important principles that are of great importance to losing weight. Ignoring these rules will reduce the effectiveness of the program. Important to remember:
- Fighting excess weight by temporarily cutting calories doesn't help. At first, the extra pounds will go away, but they will come back very quickly. You need to change the diet and constantly consolidate the result.
- Although the diet is protein, it excludes mononutrition. You have to eat enough to not feel hungry.
- Check the allowed 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 daily diet, 1, 5 tbsp. IThe 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. Replacement is possible only in case of intolerance to the product. In this case, use buckwheat.
- Practice 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 remembered and respected, not only when preparing a menu for every day, but throughout life, it is necessary to cultivate the habit of eating well.
active start
The program of the famous 72-year-old French nutritionist consists of four stages. The first and most important phase is called "Attack". It is designed for 7 days. Abuse and jealousy are worthless, practicing it for more than a week, you risk your own health. If everything is done correctly, then during this time you can get rid of 1-6 kg.
In the first week, carefully monitor your well-being. You can only eat protein, you should also drink a lot. A meal must replace the bran. The danger of this period is that the consumption of such an amount of protein negatively affects the kidneys and leads to dehydration.
If you can't afford the treats, switch to cheaper alternatives. Cooking should be with a minimum amount of salt, and preferably without it. Use spices, seasonings, vinegar, mustard, etc. , to keep food fresh. Prefer food processing methods such as steaming, baking, and boiling. Sometimes they can be eaten fried, but they must be cooked with olive oil, which should be used in minimal quantities.
Why rotate products
The second phase is called "Alternate" or "Cruise". Its duration is not strictly defined. The theory says that you should follow this diet until you reach your ideal weight. Vegetables are added to the diet for protein. They are rich in vitamins and minerals, fiber, acids.
In phase 2, it is necessary to combine exclusively protein days with protein and vegetable days. You should also increase the daily rate of bran to two tablespoons. Do not forget about the drinking regimen. Every day you need to drink up to 2 liters of pure water without gas. If in the first stage the weight loss occurred intensively, but in the second stage the rate of weight loss 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. These vegetables are high in calories and high in starch. Be sure to include seasonal fruits on your menu. The risk of failing at this stage of the diet is reduced to zero, because the diet becomes much broader and the recipes more diverse.
We fix the result
The third phase of the Dukan diet is called "fixation. "At this stage, the weight does not go away, the goal of losing weight is to correct the achieved result. As a result, the "lost" kilograms will not return as soon as you relax and move away from a strict schedule. At this stage, you can add starch and honey to your menu. Starchy foods like potatoes should be eaten infrequently, like once a week. Honey is designed 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 them with plenty of water. "Attack" days should be organized periodically. Once a week eat as the first day of the diet. A party is allowed twice a week. What is this "party" for dieters? This means that a woman at one of the meals can eat anything and in any quantity.
It is difficult to say how much you can lose at this stage, because each case is individual. The approximate number of days can be calculated by multiplying the number of kilograms lost during the "alternating" stage by 10. For example, if you lost 7 kg, then the duration of the "fixation" will be about 70 days. Now cheese, bread, fruits can appear in the diet, but only in limited quantities.
Change diet and lifestyle
The fourth phase is "stabilization". Now the diet is not perceived as a restriction in food. Your body has adjusted and is used to the new routine. Continue eating at the same rate for as long as you want to stay slim, attractive, and healthy. Dukan recommends eating like this always.
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 fat and carbohydrates, but the author of the method states that in the stabilization stage, you can sometimes eat nuts, but their quantity should be no more than a 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 allowed for consumption is further expanded. The weight will drop slowly but steadily and comfortably. In a week, the body weight will decrease by only 700 grams. The duration of the diet varies according to weight loss. Once you reach your goal, you can stop and continue to follow the rules of proper nutrition.
Anyone who has lost weight thanks to the technique notes its high effectiveness. It is available for people starting their journey towards beauty and wellness.