Losing weight quickly attracts many people.Lose the hated four or five 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 feeling hungry.How does it work?
Pierre Dukan and diet for obese patients
In the 70s of the 20th century, to a general practitioner Pierre Dukan the patient is contacted.He was overweight and asked the doctor to help him lose weight.Obesity exhausted the man until he was ready to give up any food except meat.
Dr. Dukan meets the patient halfway.He advised her to eat only meat, drink as much water as possible and add oat bran to her diet as a source of fiber.And he began to observe.His patient's success was amazing: he began to lose weight quickly.The first week minus 5 kg, the next week minus 2-3 kg.Pierre Dukan realized that his diet worked.In the early 2000s, he published a book that became an instant bestseller.
Principles of the Dukan Diet
The diet is based on a lot of protein foods, limiting carbohydrates and simple fats.The set of products is determined by phase.The phase time is calculated individually and determined by the weight you plan to lose.The heavier you are, the longer you have to stay in the first two phases, where active weight loss occurs.
Attack phase. The first step to losing weight takes one to seven days.You can eat any protein food in any quantity and take 1.5 tablespoons of oat bran daily.Products for this phase:
- lean meat - beef, pork, chicken;
- offal;
- lean fish and seafood;
- eggs;
- dairy products.
By eliminating simple carbohydrates and increasing protein intake, the body loses up to 5 kg of body weight.This is not only fat storage, but also water reserves in the tissue.However, the first impression, as the author of the diet believes, is very important for proper motivation.When the results of the diet are visible, it is easier to stick to them.
Cruise phase" In this phase, a systematic weight loss occurs. And it is necessary to remain in it until the body weight approaches the expected. This can happen in a month or a year. At this time, protein days alternate with protein and vegetable days; it is necessary to take two tablespoons of bran daily. The list of allowed products is expanded with non-starchy vegetables:
- leafy vegetables;
- cabbage;
- mushrooms;
- green beans;
- nightshades - pepper, tomato, eggplant, zucchini, pumpkin;
- onion;
- non-starchy root vegetables - turnips, turnips, daikon, turnips;
- cucumber
This food can be eaten without restriction.Starchy vegetables are also allowed - carrots and beets, but no more than one serving per day.Vegetable salad can be seasoned with a spoonful of vegetable oil.
"Consolidation" phase. The weight is being consolidated.The duration of the phase is individual, calculated using the formula: 10 days for every 4.5 kg of body weight lost.First phase protein foods are not limited, non-starchy vegetables remain in the diet, carbohydrates and fatty foods are added:
- fruits and berries - one serving per day of any fruit, for example, one apple or pear, a glass of berries, half a small watermelon;
- cheese - up to 40 grams per day;
- bread - up to two slices with low-fat butter;
- starchy foods - no more than two servings of 250 grams per week of beans, potatoes, rice and other grains.
One day a week should be protein.Every day you can not forget bran and eat two spoons.And twice a week you can organize a "belly feast" and choose a dish that will bring you joy and pleasure.But only one thing:
- snacks from any product;
- desserts;
- a glass of wine.
"Stabilization" phase. Dr. Dukan advises to stay in this phase for life.He has no hard and fast rules.The list of products from the previous phase is quite extensive.You can include any other products at your discretion.Among the main conditions:
- maintain one protein day per week;
- eat three tablespoons of bran every day;
- physical activity - if you have the chance to walk or take the stairs, do it.
The phase allows for "relaxation" of the diet, that is, it is assumed that you are already accustomed to a certain diet and will not change it dramatically.But if you notice that the weight has started to increase, you need to return to the previous "Consolidation" phase 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 in 10 weeks on a high-protein Dukan Diet.
There is an explanation for this.
- Protein increases the body's calorie expenditure.When limiting carbohydrates in the diet, the body begins the process of gluconeogenesis.And it does not convert carbohydrates, as usual, into glucose, but excess protein and fat.Adipose tissue is broken down and used to provide the body's energy needs.
- Protein speeds up metabolism.Metabolic processes occur faster.At the same time, you stay full longer and feel full 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 and nutritious diet, few who follow this diet consume more than 1,000 calories per day.Losing weight without feeling hungry is one of the main benefits of this weight loss plan.
Dukan diet safety and contraindications
Doctors' opinions about the diet are mixed.Losing weight is definitely good for your health, but there is a "fine point" in this.
The first phase limits fiber. It involves eating 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, many protein foods will manifest themselves as digestive system disorders, constipation and flatulence.
Fat is limited in the diet.When Pierre Ducane developed and promoted the diet, there was an anti-fat campaign going on all over the world.They are only recognized as dangerous for the cardiovascular system and are recommended to be limited to prevent heart attacks and vascular atherosclerosis.Dr. Dukan adds some "relevance" to his weight loss plan.He forbids consuming more than one tablespoon of vegetable oil per day and recommends replacing natural fats with spreads.Today, the position of science has changed: it has been proven that it spreads, and not vegetable oil, which causes atherosclerosis of blood vessels.And a diet high in protein and fat is more effective for weight loss than no fat at all.Therefore, it makes no sense to limit healthy fats, including olive and vegetable oils, nuts and seeds.
Excess protein is dangerous for the kidneys. For a long time this opinion existed in medicine.Recent studies refute this fact and prove that if a person's kidneys are good, a protein diet will not harm them.However, it can worsen the condition of people who are prone to kidney stones.
People with kidney disease should talk to their doctor before trying the Dukan Diet.As in gout patients: in them, excessive protein in the diet can cause an increase in the concentration of uric acid in the blood and exacerbation of the disease.Also, the diet is not recommended for liver disease, metabolic disorders, during pregnancy and breastfeeding.