Losing weight quickly attracts many people.Lose four or five hated kilograms in a few days, and then continue to lose weight without giving up delicious food - isn't this a dream?The Dukan diet promises rapid weight loss without hunger.How does it work?
Pierre Dukan and diet for obese patients
in the 70s of the 20th century to a general practitioner Pierre Dukan patient contacted.He was overweight and asked the doctor to help him lose weight.Obesity made the man so tired that he was ready to give up all food except meat.
Dr. Dukan met the patient halfway.He advised him to eat only meat, drink as much water as possible and add oat bran to his diet as a source of fiber.And he began to observe.His patient's success was astonishing: he began to lose weight rapidly.The first week is minus 5 kg, the next week minus 2-3 kg.Pierre Dukan realized that his diet works.In the early 2000s, he published a book that immediately became a bestseller.
Principles of the Dukan Diet
The diet is based on an abundance of protein foods, limiting simple carbohydrates and fats.The set of products is determined by the stage.The time of the phases is calculated individually and determined according to the weight you plan to lose.The higher your body weight, the longer you should stay in the first two phases, in which active weight loss occurs.
Attack phase. The first step to losing weight takes from one to seven days.You can eat any protein food in any amount and take 1.5 tablespoons of oat bran per day.Products for this stage:
- lean meat - beef, pork, poultry;
- offal;
- lean fish and seafood;
- eggs;
- dairy products.
By eliminating simple carbohydrates and increasing protein intake, the body loses up to 5 kg of weight.These are not only fat deposits, but also water reserves in the tissues.However, the first effect, as the author believes, is extremely important for proper motivation.When the results of a diet are visible, it is easier to stick to it.
Cruise phase" In this phase, systematic weight loss occurs. And it is necessary to remain in this until the body weight is close to the expected. This can happen in a month or a year. During this time, protein days alternate with days of protein and vegetables, it is necessary to consume two tablespoons of bran per day. The list of permitted products is expanded with non-starchy vegetables:
- leafy greens;
- cabbage;
- mushrooms;
- pods;
- nightshades - pepper, tomato, eggplant, zucchini, pumpkin;
- onions;
- root vegetables without starch - beets, radishes, daikon, radishes;
- cucumbers
These foods can be eaten without restriction.Starchy vegetables are also allowed - carrots and beets, but no more than one portion per day.Vegetable salads can be seasoned with a spoonful of vegetable oil.
"Consolidation" phase. The weight is consolidating.The duration of the phase is individual, calculated according to the formula: 10 days for every 4.5 kg of body weight lost.Protein foods of the first phase are not limited, vegetables without starch remain in the diet, carbohydrates and fatty foods are added:
- fruits and berries - one portion of any fruit per day, for example, one apple or pear, a glass of berries, half a small melon;
- cheese - up to 40 grams per day;
- bread - up to two slices with low-fat butter;
- starchy foods - no more than two portions of 250 grams per week of legumes, potatoes, rice and other grains.
One day a week should be protein.You should not forget about bran and eat two spoons every day.And twice a week you can organize a "belly feast" and choose a dish that will bring you joy and satisfaction.But only one thing:
- a snack of any products;
- dessert;
- a glass of wine.
"Stabilization" phase. Dr. Dukan advised to stay in this phase for the rest of one's life.She has no strict rules.The list of products from the previous phase is already quite extensive.You may include any other products at your discretion.Among the main conditions:
- maintenance of one protein day per week;
- eat three tablespoons of bran a day;
- physical activity - if you have the opportunity to walk or take the stairs, do it.
The phase allows you to "relax" your diet, i.e. it is assumed that you are already used to a certain diet and will not change it drastically.But if you notice that the weight has started to increase, you need to return to the previous phase of "consolidation" and stay in it until the weight stabilizes.
Is the Dukan diet effective?
This weight loss plan has become so popular that scientific research has been devoted to its effectiveness.Scientists from Poland have confirmed that women lose up to 15 kg during 10 weeks on the high-protein Dukan diet.
There are explanations for this.
- Proteins increase the consumption of calories in the body.By limiting carbohydrates in the diet, the body starts the process of gluconeogenesis.And it does not convert carbohydrates, as usual, into glucose, but proteins and excess fat.Adipose tissue is broken down and used to provide the body's energy needs.
- Proteins speed up metabolism.Metabolic processes take place faster.At the same time, you stay full longer and feel satisfied after eating.
- Protein reduces levels of the hunger hormone ghrelin. And it increases the concentration of hormones responsible for satiety.This reduces appetite and reduces daily calorie intake.
With a nutritious diet and plenty of nutrition, few dieters consume more than 1,000 calories a day.Losing weight without feeling hungry is one of the main benefits of this weight loss plan.
Safety and contraindications Dukan diet
Doctors' opinions on nutrition are different.Losing weight is certainly good for your health, but there are "sensitive points" in this regard.
The first stage limits the fibers. It involves consuming 1.5 tablespoons of oat bran, which contains only five grams of fiber.This is too little for normal bowel function.In the absence of fiber, an abundance of protein food will manifest itself as a disorder of the digestive system, constipation and flatulence.
Fats are limited in the diet.When Pierre Ducane developed and promoted the diet, there was a worldwide anti-fat campaign.They are only recognized as dangerous for the cardiovascular system and are recommended to be limited to prevent heart attack and vascular atherosclerosis.Dr. Dukan added "relevance" to his weight loss plan.He forbade the consumption of more than a tablespoon of vegetable oil per day and recommended that natural fats be replaced with spreads.Today, the position of science has changed: it has been proven that it is spreads, not vegetable oils, that cause atherosclerosis of blood vessels.And a diet high in protein and fat is more effective for weight loss than one without fat.Therefore, it makes no sense to limit healthy fats, including olive and vegetable oils, nuts and seeds.
Excess protein is dangerous for the kidneys. This opinion existed in medicine for a long time.Recent studies refute this fact and prove that if the kidneys are in order, a protein diet will not harm him.However, it can worsen the condition of people prone to developing kidney stones.
People with kidney disease should talk to their doctor before trying the Dukan Diet.As in patients with gout: in them, excess protein in the diet can cause an increase in the concentration of uric acid in the blood and worsen the disease.Also, the diet is not recommended for liver diseases, metabolic disorders, during pregnancy and breastfeeding.