The Dukan Diet is in demand among celebrities all over the world. The problem of being overweight today worries every woman. Stress, a sedentary lifestyle, fast food, lack of physical activity and malnutrition - all of this is reflected in the female body. In search of a solution to this problem, girls have to resort to weight loss methods with the help of diets. Not all of them are effective.
One of the popular proven methods can include the program of the French nutritionist Pierre Dukan - author of the famous book "I can't lose weight", where you can findeverything about weight loss. Obeying all the rules and recommendations, you can lose weight by 30 kg. For those who have not done the diet before, many questions arise, but the most relevant is: "Where to start, how to sit and what can I eat? ". To answer them, 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. This technique has thousands of fans and followers, but there are always those who oppose and try to refute its effectiveness. To evaluate the results and draw your own conclusions, you need to test the program for yourself, comparing the weight before and after losing weight.
General recommendations and fundamentals
At the heart of the diet are several key principles of great importance for weight loss. Ignoring these rules will reduce the effectiveness of the program. Important thing to remember:
- Fighting excess weight by temporarily reducing calories is futile. At first, the extra pounds will disappear, but they will return very quickly. You should change your diet and continuously consolidate the results.
- Despite the fact that the diet is protein, it does not include single nutrition. You need to eat enough to not feel hungry.
- Review the allowed foods and make a list. Get rid of things that aren't in the fridge and cupboards to reduce your chances of being tempted.
- The foundation of the Dukan Diet is oat bran. They must be in the daily diet, 1. 5 tbsp. l. The product should be taken with a glass of water. How often are you interested in replacing 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.
- Go in for sports. Physical activity is extremely important, they not only allow you to burn calories, but also keep the body fit, strengthen the walls of blood vessels, work the heart muscle and brain.
The author of this method asserts that these principles must be kept in mind and followed, not only when preparing a menu for each day, but throughout life, it is necessary to cultivate the right eating habits.
Active start
The program of the famous 72-year-old French nutritionist consists of four stages. The first and most important stage is called "Attack". It was designed in 7 days. Abuse and zeal are not worth it, practice it for more than a week, you risk your own health. If everything is done correctly, during this time you can lose from 1 to 6 kg.
During the first week, carefully monitor your health. You can only eat protein, you should also drink a lot. One meal should replace bran. The danger of this stage is that consuming such a large amount of protein will negatively affect the kidneys and lead to dehydration.
If you can't afford the delicacies, exchange them for more affordable alternatives. Cooking should have a minimal amount of salt, and preferably no salt. Use spices, seasoning powder, vinegar, mustard, . . . to keep food fresh. Prefer food processing methods such as steaming, baking, boiling. You can sometimes eat fried foods, but you should cook with olive oil, which should be used in minimal amounts.
Why rotate the product?
The second stage is called "Alternate" or "Journey". Its duration is not strictly defined. The theory says that you need to follow this diet until you reach your ideal weight. Vegetables are added to the diet to provide protein. They are rich in vitamins and minerals, fiber, acids.
In stage 2, it is necessary to combine complete protein days with vegetable protein days. You should also increase your daily bran ratio to two tablespoons. Don't forget about the drinking regime. You need to drink a maximum of 2 liters of pure, non-carbonated water every day. If in the first stage, the rate of weight loss is rapid, in the second stage, the rate of weight loss will be less, but the results will be of better quality and more stable. In a week, you can lose 1 kg of weight.
There are practically 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 to include seasonal fruit in your menu. The risk of failure at this stage of the diet drops to zero, as the diet becomes much broader and the recipes more varied.
We correct the results
The third phase of the Dukan diet is called "repair". At this stage, the weight is not lost, the goal of weight loss is to fix the achieved results. As a result, the "lost" kilos will not return as soon as you relax and leave a strict schedule. At this stage, you can add starch and honey to your menu. Starchy foods like potatoes should not be eaten often, such as once a week. Honey is designed to compensate for the lack of sweetness. The allowable rate is 3 teaspoons per day.
At this stage, it is necessary to increase bran weight. During the day, you need to eat 3 spoons and drink with plenty of water. The "attack" dates should be sorted periodically. Once a week, eat as on the first day of the diet. A party is allowed twice a week. What "party" is this for people 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 during this period, because each case is individual. The approximate number of days can be calculated by multiplying the kilograms lost during the "rotational" period by 10. For example, if you lose 7 kg, the "fixed" period would be about 70 days. Now, cheese, bread, fruit can appear in the diet, but only in limited quantities.
Change your diet and lifestyle
The fourth stage is "stabilization". Now the diet is not considered food restriction. Your body has adjusted and used to the new routine. Continue to eat in the same rhythm as long as you want to stay slim, attractive and healthy. Dukan recommends eating like that always.
Often women are interested in whether it is possible to include nuts in the diet during weight loss, and if so, which nuts? Nuts are a good source of fats and carbohydrates, but the author of this method asserts that at the steady stage you can eat nuts from time to time, but their quantity should not be more than a handful of nuts. friend.
A lighter version of this method is a new program called Food Ladder or Second Front. Every day is a step. The list of products that are allowed to be consumed is getting wider every day. The weight will drop 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've reached your goal, you can stop and continue following the rules of proper nutrition.
Those who lose weight thanks to the technique have recorded high efficiency. It is available to those starting their journey to beauty and health.