Losing weight quickly attracts many people.To lose four or five hateful 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 starvation.How does this work?
Pierre Dukan and the diet for the obese patient
to a general practitioner in the 70s of the 20th century Pierre Dukan patient contacted.She was overweight and asked her doctor to help her lose weight.Obesity tired the man so much that he was ready to give up any food except meat.
Dr. Dukan met 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 began to observe.His patient's success was amazing: he began to lose weight rapidly.Minus 5 kg in the first week, minus 2-3 kg in the following week.Pierre realized that the Dukan diet worked.In the early 2000s, he published a book that became an instant bestseller.
The principles of the Dukan diet
The diet is based on a lot of protein foods, limiting simple carbohydrates and fats.The set of products is determined by phase.The timing of the phases is calculated individually and determined by the weight you plan to lose.The more you weigh, the longer you should stay in the first two stages of active weight loss.
Attack phase. The first step to lose weight takes one to seven days.You can eat any amount of protein foods 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 can lose up to 5 kg.These are not only fat deposits, but also water reserves in tissues.However, as the author of the diet believes, the first impression is extremely important for proper motivation.When the results of a diet are visible, it is easier to stick to it.
Cruise phase" At this stage, systematic weight loss occurs. And it is necessary to stay there until the body weight approaches the expected weight. This can happen after a month or a year. During this period, protein days alternate with protein and vegetable days; two tablespoons of bran should be consumed per day. The list of permitted products is expanded with non-starchy vegetables:
- leafy greens;
- cabbage;
- mushrooms;
- green beans;
- nightshades - pepper, tomato, eggplant, zucchini, pumpkin;
- onion;
- non-starchy root vegetables - turnip, radish, daikon, radish;
- cucumber
These foods can be eaten without restriction.Starchy vegetables are also allowed - carrots and beets, but not more than one a day.Vegetable salads can be seasoned with a spoonful of vegetable oil.
"Consolidation" stage. The weight is consolidated.The duration of the phase is calculated individually, according to the formula: 10 days for every 4.5 kg of body weight lost.Protein foods of the first phase are not limited, non-starchy vegetables remain in the diet, carbohydrate and fatty foods are added:
- fruits and berries - one serving per day of any fruit, for example, an 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 250 grams of beans, potatoes, rice and other grains per week.
One day a week should be protein.Do not forget about bran and eat two spoons every day.Twice a week you can organize a "belly party" and choose a food that will bring you joy and pleasure.But only one thing:
- snack from any product;
- dessert;
- glass of wine.
"Stabilization" phase. Dr.Dukan advised to stay in this stage for the rest of his life.It has no hard and fast rules.The list of products from the previous stage is already quite extensive.You can add any other products as you wish.Among the main conditions:
- keep protein one day a week;
- eat three tablespoons of bran a day;
- physical activity - if you can walk or take the stairs, do it.
The phase allows you to "relax" the diet, that is, 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 starts to increase, you should return to the previous "Consolidation" phase and stay there until the weight stabilizes.
Is the Dukan diet effective?
This weight loss plan has become so popular that scientific studies have been devoted to its effectiveness.Polish scientists have confirmed that women can lose up to 15 kg in 10 weeks on a high-protein Dukan diet.
There are explanations for this.
- Protein increases the body's caloric expenditure.When limiting carbohydrates in the diet, the body begins the process of gluconeogenesis.It converts proteins and excess fat into glucose, not carbohydrates as usual.Adipose tissue is broken down and used to meet the body's energy needs.
- Protein accelerates 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.It reduces appetite and reduces daily calorie intake.
With a nutritious diet and plenty of nutrition, few people who follow this diet consume more than 1000 calories a 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, of course, good for your health, but there are some "fine points" involved.
The first stage limits the fiber. It consists of 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, an abundance of protein foods will manifest itself as digestive disorders, constipation and bloating.
Fats are limited in the diet.When Pierre Ducane developed and promoted the diet, there was a worldwide anti-fat campaign.They were considered dangerous only for the cardiovascular system and were recommended to be limited to prevent heart attacks and vascular atherosclerosis.Dr.Dukan has added some "fitness" to his weight loss plan.He forbade the consumption of more than one tablespoon of vegetable oil per day and recommended replacing natural oils with spreads.Today, the position of science has changed: it has been proven that it is not vegetable oils that cause atherosclerosis of blood vessels, but spreading.And diets high in protein and fat are more effective for weight loss than no fat at all.Therefore, it does not make sense to limit healthy fats, including olive and vegetable oils, nuts and seeds.
Excess protein is dangerous for the kidneys. This idea existed in medicine for a long time.Recent studies refute this fact and prove that if a person's kidneys are normal, a protein diet will not harm him.However, it can aggravate 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: an excess of protein in their diet can lead to an increase in the concentration of uric acid in the blood and an exacerbation of the disease.Also, the diet is not recommended during liver diseases, metabolic disorders, pregnancy and breastfeeding.