Dukan's diet is in demand among celebrities around the world. The problem of excess weight today worries every other woman. 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 diet. Not everyone is effective.
One of the most popular proven methods can be called the program of the French nutritionist Dr. Pierre Dukan - author of the famous book called "I can not lose weight", where you can find all about losing weight. By following all the rules and recommendations, you can lose 30 kg of weight. For those who have not practiced the diet before, many questions are asked, but the most relevant are: "Where to start, how to sit and what can I eat? In order to answer them, it is necessary to study the essence of the method and all 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 and try to disprove its effectiveness. To evaluate the results and draw your own conclusions, you must test 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 for weight loss. Ignoring these rules will reduce the effectiveness of the program. It is important to remember:
- Fighting excess weight by temporarily reducing calories is useless. In the beginning, the extra pounds will disappear, but it will return very soon. You should change your diet and constantly consolidate the result.
- Despite the fact that the diet is protein, it excludes a mono-diet. You need to eat enough not to feel hungry.
- Review the permitted foods and make a list. Everything that is not included should be removed from refrigerators and kitchen cabinets to reduce the risk of temptation.
- The basis of Dukan's diet are oat bran. Must be present in the diet daily, 1, 5 tbsp. l. the product should be taken with a glass of water. Often women wonder 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.
- Do sports. Physical activity is extremely important, they not only allow you to burn calories, but also enable the body, 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 adhered to, not only when compiling the menu for each day, but also throughout life, it is necessary to cultivate the habit of proper nutrition.
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 scheduled for 7 days. Abuse and zeal do not pay off, by practicing for more than a week you risk your own health. If everything is done properly, you can get rid of 1 to 6 kg in that time.
In the first week, carefully monitor your condition. You can only eat protein, you also need to drink a lot. One meal should replace bran. The danger of this period is that consuming such an amount of protein negatively affects the kidneys and leads to dehydration.
If you can’t afford delicacies, replace them with cheaper alternatives. Cooking should be with a minimum amount of salt, and best without it. Use spices, condiments, vinegar, mustard, etc. To keep food fresh. Prefer food processing methods such as steaming, baking and cooking. Sometimes you can eat fried food, but it should be cooked in olive oil, which should be used in minimal quantities.
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 because of the protein. 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. Don't forget your drinking regimen. You should drink up to 2 liters of clean still water every day. If there was intense weight loss in the first phase, but in the second phase the weight loss rate will be lower, but the result will be better and more stable. You can lose 1 kg of weight in a week.
There are practically no restrictions for vegetables and herbs. Don't just eat peas, beans, potatoes and corn. This vegetable is high in calories and full of starch. Be sure to include seasonal fruits on the menu. The risk of failure at this stage of the diet is reduced to zero, because the diet becomes much broader, and the recipes more varied.
We are correcting the result
The third stage of the Dukan diet is called "fixation". At this stage, the weight does not disappear, the goal of weight loss is to improve the achieved result. As a result, the "lost" pounds 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 such as potatoes should be eaten infrequently, for example once a week. Honey is designed to compensate for the lack of sweetness. The allowed dose is 3 teaspoons a day.
At this stage it is necessary to increase the volume of the bran. During the day, it is necessary to eat 3 tablespoons and drink them with plenty of water. The days of the "attack" should be edited periodically. Eat once a week as you would a child on the first day. The feast is allowed twice a week. What is this "feast" for those who are on a diet? This means that a woman can eat anything and any amount in one of the meals.
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 "alternation" phase by 10. For example, if you lost 7 kg, then the duration of "fixation" will be about 70 days. Cheese, bread, fruit can now appear in the diet, but only in limited quantities.
Changing diet and lifestyle
The fourth phase is "stabilization". Now diet is not perceived as a restriction in food. Your body has adjusted and got used to the new routine. Keep eating at the same pace as long as you want to stay lean, attractive and healthy. Dukan recommends that you always eat like this.
Women often wonder if it is possible to introduce nuts into the diet during weight loss, and if so, which ones? Nuts are a source of fat and carbohydrates, but the author of the method claims that in the stabilization phase you can sometimes eat nuts, but their amount should not exceed your handful.
An easier version of the methodology is a new program called Food Ladder or Second Front. Every day is one step. Every day, the list of products allowed for consumption is expanding. The weight will decrease slowly, but steadily and comfortably. In a week, the body weight will be reduced by only 700 grams. The duration of the diet varies depending on weight loss. Once you achieve your goal, you can stop and continue to follow the rules of proper nutrition.
Everyone who has lost weight thanks to the technique notices its high efficiency. It is available for people who are starting their journey to beauty and wellness.