The Dukan diet is in demand among celebrities all over the world. The problem of being overweight is a concern for every second woman today. Stress, a sedentary lifestyle, fast food, lack of physical activity and malnutrition - all reflected in the female figure. In search of a solution to this problem, girls are losing weight through diets. Not all of them are effective.
One of the most popular best practices is the program of French nutritionist Dr. Pierre Dukan, author of the famous book "I Can’t Lose Weight" where you can find everything about losing weight. You can lose 30 kg by following all the rules and recommendations. For those who haven’t been on a diet before, there are a lot of questions, but the most relevant are, "Where do I start, how do I sit down, and what do we eat? To answer these, you need to study the essence of the method and each phase of the program.
The opinion of doctors and nutrition experts about the Dukan diet is not clear. 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 yourself, comparing weight before and after weight loss.
General recommendations and principles
At the heart of the diet are a number of important principles that are of great importance for weight loss. Failure to follow these rules will reduce the effectiveness of the program. It is important to note:
- Fighting overweight by temporarily reducing calories is useless. At first, the extra pounds disappear, but they return very quickly. You need to change your diet and constantly consolidate your results.
- Even though the diet is protein, it excludes mono-food. You need to eat enough not to feel hungry.
- Review the approved foods and make a list. To reduce the risk of temptation, remove anything that is not in it from the refrigerator and kitchen cabinet.
- The Dukan diet is based on oat bran. They should be present daily in the diet, 1, 5 tablespoons. l. the product should be taken with a glass of water. Women are often interested in how to replace oat bran? It is not recommended to look for alternatives. Replacement is only possible if the product is intolerant. In this case, use buckwheat.
- Go play sports. Physical activity is extremely important, it not only allows you to burn calories, but also makes the body fitter, strengthens the walls of the blood vessels, and works the heart muscle and brain.
The author of the methodology insists that these principles should not only be remembered and adhered to when compiling the daily menu, but that the habit of proper nutrition should be nurtured throughout life.
Active start
The program of the famous 72-year-old French nutritionist consists of four stages. The first and most important phase is called the "attack. "It is designed for 7 days. Abuse and zeal are not worth it if you exercise for more than a week, risking your own health. If we do everything right, we can get rid of 1-6 kg during this time.
Monitor your well-being carefully for the first week. You can only eat protein, you also have to drink a lot. Replace bran with a meal. The danger of this period is that consuming this amount of protein will negatively affect your kidneys and lead to dehydration.
If you can’t afford the delicacies, replace them with cheaper alternatives. Cooking should be done with a minimal amount of salt, preferably salt. Use spices, condiments, vinegar, mustard, etc. to keep food fresh. Prefer food processing methods such as steaming, frying and boiling. Sometimes you can eat fried foods, but it is worth cooking with olive oil, which should be used in minimal amounts.
Why rotate products?
The second phase is called "Alternation" or "Cruise. "Its duration is not strictly defined. The theory is that you need to stick to this diet until you reach your ideal weight. Vegetables are added to the diet for protein. Rich in vitamins and minerals, fiber, acids.
In Phase 2, only protein days should be combined with protein and vegetable days. You should also increase the daily dose of bran to two tablespoons. Let's not forget about the drinking system. Do not drink more than 2 liters of clean, non-carbonated water per day. If the weight loss in the first stage is intense, but in the second stage the weight loss will be less, but the result will be of better quality and more stable. You can lose 1 kg in one week.
There are virtually 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. Make sure the seasonal fruits are on the menu. The risk of failure at this stage of the diet is reduced to zero as the diet becomes much wider and the recipes more varied.
We will improve the result
The third phase of the Dukan diet is called "fixation. "At this stage, the weight does not go away, the purpose of weight loss is to record the result achieved. As a result, the "gone" pounds do not return as soon as you relax and move away from the strict schedule. At this stage, you can add starch and honey to your diet. Starchy foods such as potatoes should be eaten infrequently, such as once a week. Honey is designed to make uplack of sweetness. The allowable amount is 3 teaspoons a day.
At this stage, the amount of bran should be increased. You should eat 3 tablespoons during the day and drink plenty of water. "Attack" days should be arranged at regular intervals. Eat once a week as you would on the first day of your diet. The feast is allowed twice a week. What is this "feast" for those on a diet? This means that a woman can eat anything and in any amount in one meal.
How much you can lose at this stage is hard to say because each case is unique. The approximate number of days can be calculated by multiplying the number of kilograms delivered in the "alternative" phase by 10. For example, if you have lost 7 kg, the duration of the "fix" will be about 70 days. Now cheese, bread, fruit can appear in the diet, but only in limited quantities.
Diet and lifestyle change
The fourth phase is "stabilization. " Now diet is not seen as a restriction on food. Your body is used and accustomed to the new routine. Eat at the same rhythm as long as you want to stay slim, attractive, and healthy. Dukan recommends that you always eat this way.
Women are often interested in whether to include nuts in their diet during weight loss, and if so, which one? Walnuts are a source of fat and carbohydrates, but the author of the method states that it is sometimes possible to eat nuts during the stabilization phase, but the amount should not exceed a handful.
An easier version of the methodology is a new program called Food Ladder or Second Front. One step every day. The list of products allowed for consumption is expanding day by day. The weight is slowly but steadily and comfortably reduced. You lose just 700 grams of weight in a week. The duration of the diet varies depending on the 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 the technique notes its high efficiency. Available for beginners on their way to beauty and wellness.