The Dukan diet is requested by celebrities all over the world. The problem of excess weight today worries one in two women. Stress, 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 resort to weight loss with the help of diets. Not all are effective.
One of the most popular proven methods can be called the program of French nutritionist Dr. Pierre Dukan - the author of the famous book "I can't lose weight", where you can find everything about losing weight. Observing all the rules and recommendations, you can lose weight by 30 kg. For those who have never dieted before, many questions arise, but the most relevant are: "Where to start, how to sit and what can I eat? "". To answer it, 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 test the program for yourself, compare the weight before and after weight loss.
General recommendations and basic principles
At the heart of the diet are several important principles that are of great importance for weight loss. Ignoring these rules will reduce the effectiveness of the program. Important to remember:
- Fighting excess weight by temporarily cutting calories is useless. At first, the extra pounds will disappear, but they will come back very quickly. You need to change the diet and constantly consolidate the result.
- Despite the fact that the diet is protein, it excludes mono-nutrition. You must eat enough so that you are not hungry.
- Review 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. L. the 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 only possible in case of intolerance to the product. In this case, use buckwheat.
- Play sports. Physical activity is extremely important, it allows not only to burn calories, but also to bring the body into shape, strengthen 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 drawing up a menu for every day, but also throughout life, it is necessary to cultivate thehabit 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 zeal are not worth it, practicing it for more than a week, you risk your own health. If everything is done correctly, during this time you can get rid of 1-6 kg.
During the first week, carefully monitor your well-being. You can only eat protein, you also need to drink a lot. A meal should replace 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 delicacies, replace them with more economical alternatives. Cooking should be done with a minimum of salt, and preferably no salt at all. Use spices, seasonings, vinegar, mustard, etc. Sometimes you can eat fried foods, but you need to cook with olive oil, which should be used in minimal quantities.
Why rotate products
The second phase is called "Alternance" or "Cruise". Its duration is not strictly defined. The theory says that you should stick to this diet until you reach your ideal weight. Vegetables are added to the diet for protein. They are rich in vitamins and minerals, fibers, acids.
In phase 2, it is necessary to combine exclusively protein days with protein and vegetable days. You also need to increase the daily rate of bran to two tablespoons. Don't forget about the drinking regimen. Every day you need to drink up to 2 liters of pure non-carbonated water. If at the first stage weight loss occurred intensively, but at the second stage the rate of weight loss will be less, but the result will be better and more stable. In a week you can lose 1 kg of weight.
There are virtually no restrictions on vegetables and herbs. Eat more than peas, beans, potatoes and corn. These vegetables are high in calories and high in starch. Be sure to include seasonal fruits in your menu. The risk of failure at this stage of the diet is reduced to zero, as the diet becomes much broader and the recipes are more diversified.
We fix the result
The third phase of the Dukan diet is called "fixation". At this stage, the weight does not disappear, the goal of losing weight is to fix the achieved result. Accordingly, the "gone" kilograms will not return as soon as you relax and move away from a strict schedule. At this point you can add starch and honey to your menu. Starches such as potatoes should be eaten infrequently, such as once a week. Honey is designed to compensate for the lack of sweetness. The permitted rate is 3 teaspoons per day.
At this stage, it is necessary to increase the sound volume. 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 on 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 a woman in one of the meals can eat anything and in any quantity.
It is difficult to say how much you can lose in this phase, because each case is individual. The approximate number of days can be calculated by multiplying by 10 the number of kilograms lost during the "alternation" phase. For example, if you lost 7 kg, the duration of "fixation" will be about 70 days. Now cheese, bread, fruits can appear in the diet, but only in limited quantities.
Changing diet and lifestyle
The fourth phase is "stabilization". From now on, the diet is no longer perceived as a food restriction. Your body has adapted and got used to the new routine. Keep eating at the same pace for as long as you want to stay lean, beautiful, and healthy. Dukan recommends always eating like this.
Often, women want to know if 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 says that in the stabilization stage, you can sometimes eat nuts, but the amount should not exceed 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 authorized for consumption grows. The weight will decrease slowly but steadily and comfortably. In a week, body weight will decrease by only 700 grams. The duration of the diet varies according to weight loss. Once you have reached your goal, you can stop and continue following the rules of good nutrition.
Anyone who has lost weight using the technique notes its high effectiveness. It is available for people who are starting their journey towards beauty and well-being.