Celebrities around the world need the Dukan diet. The problem of being overweight today plagues every woman. Stress, sedentary lifestyles, fast food, physical inactivity and malnutrition - it's all reflected in women. To solve this problem, girls lose weight with the help of dieting. Not all of them are valid.
One of the most popular proven methods can be called the program of French nutritionist Dr. Pierre Ducan - author of the famous book "I can't lose weight", where you can find everything about weight loss. Follow all the rules and recommendations and you can lose 30kg. For those who haven't been on a diet before, many questions arise, but the most relevant are: "Where to start, how do I sit, what can I eat? ". To answer them, it is necessary to study the nature of the method and all stages of the procedure.
Doctors and nutritionists have mixed reviews about the Dukan diet. The technology has thousands of fans and followers, but there are always people who object and try to disprove its effectiveness. To evaluate the results and draw your own conclusions, you need to test the program yourself, comparing your weight before and after weight loss.
General advice and basic principles
At the heart of the diet are several important principles that are very important for weight loss. Ignoring these rules reduces the effectiveness of the program. It's important to remember:
- Fighting overweight by temporarily cutting calories won't help. At first, the excess weight will disappear, but they will return quickly. You should change your diet and keep consolidating the results.
- Although the diet is protein, it does not include a single nutrient. You need to eat enough to not feel hungry.
- Check out the allowed foods and make a list. Anything not included should be removed from the refrigerator and kitchen cabinets to reduce the risk of temptation.
- The basis of the Dukan diet is oat bran. They must be present in the daily diet, 1. 5 tablespoons. l. The product should be taken with a glass of water. Women are often interested in how to replace oat bran? It is recommended not to look for alternatives. Replacement is only possible in the event of intolerance to the product. In this case, use buckwheat.
- go exercise. Physical activities are so important that they not only allow you to burn calories, they also keep your body fit and strengthen the work of your blood vessel walls, heart muscle, and brain.
The authors of the methodology insist that these principles must be kept in mind and adhered to, not only when compiling menus every day, but throughout life, to develop the habit of eating right.
Active start
The 72-year-old famous French nutritionist's plan consists of four phases. The first and most important phase is called "attack". It is designed for a 7-day period. It's not worth the abuse and fanaticism, practice for more than a week and you're risking your own health. If everything is done correctly, you can lose 1 to 6 kg during this period.
During the first week, monitor your health carefully. You can only eat protein and you should also drink a lot. A meal should replace bran. The danger in this period is that consuming such a large amount of protein can negatively affect the kidneys and lead to dehydration.
If you can't afford tasty treats, swap them out for more affordable alternatives. Cooking should use a minimum amount of salt, preferably no salt at all. Use spices, seasonings, vinegar, mustard, etc. to keep food fresh, and food processing methods such as steaming, roasting, and boiling are preferred. Sometimes you can eat fried foods, but you should cook with olive oil, which should be used sparingly.
Why Rotate Products
The second stage is called "alternating" or "cruising". Its duration is not strictly defined. The theory says that you need to stick to this diet until you reach your ideal weight. Vegetables are added to the protein diet. They are rich in vitamins and minerals, fiber, acids.
In Phase 2, it is necessary to combine pure protein days with protein and vegetable days. You should also increase the daily amount of bran to two tablespoons. Don't forget the drinking regime. You need to drink up to 2 liters of pure, non-carbonated water per day. If the weight loss in the first stage is more concentrated, the weight loss rate in the second stage will be smaller, but the effect will be better and more stable. In a week, you can lose 1 kg of body weight.
Vegetables and herbs are almost unlimited. Don't just eat peas, beans, potatoes and corn. These vegetables are high in calories and high in starch. Be sure to add seasonal fruit to your menu. The risk of failure during this diet phase is reduced to zero as the diet becomes broader and more varied.
we fix the result
The third stage of the Dukan diet is called "fixation. "At this stage, the weight is not lost and the goal of weight loss is to identify the results that have been achieved. So once you relax and get out of your rigid schedule, the kilograms that "disappear" won't come back. At this stage, you can add starch and honey to your menu. Starchy foods like potatoes should be eaten infrequently, such as once a week. Honey is designed to make up for the lack of sweetness. The permitted dose is 3 teaspoons per day.
At this stage, it is necessary to increase the volume of the bran. During the day, you need to eat 3 tablespoons and drink with plenty of water. "Offensive" days should be scheduled regularly. Once a week, eat like the first day of a diet. Two feasts are allowed per week. What is this "feast" for those who are on a diet? This means that women in one of the meals can eat anything and in any amount.
How much you will lose at this stage is hard to say, as each case is individual. The approximate number of days can be calculated by multiplying the number of kilograms lost in the "alternating" phase by 10. For example, if you lost 7kg, the duration of "fixation" is about 70 days. Cheese, bread, and fruit can now be included in the diet, but in limited amounts.
Changes in diet and lifestyle
The fourth stage is "stable". Now the diet is not considered a food restriction. Your body has adapted and got used to the new routine. You can continue to eat at the same pace as long as you want to stay lean, attractive, and healthy. Dukan recommends eating this way all the time.
Women are generally interested in whether nuts can be added to their diet during weight loss, and if so, which ones? Nuts are a source of fat and carbohydrates, but the authors of the method claim that you can sometimes eat nuts during the stabilization phase, but they shouldn't exceed your handful.
A lighter version of this approach 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 on a daily basis is growing. The weight will drop slowly but steadily and comfortably. In a week, only 700 grams of weight were lost. The duration of the diet varies with weight loss. Once you reach your goals, you can stop and continue following the rules of proper nutrition.
Anyone who has lost weight due to this technique will notice its high efficiency. It is available for people to start their beauty and health journey.