The Dukan diet is sought after by celebrities around the world. The problem of excess weight today worries every second woman. Stress, a 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 are directed to lose weight with the help of diets. Not all are effective.
One of the most popular proven methods can be called the program of the French nutritionist Dr. By adhering to all the rules and recommendations, you can lose weight by 30 kg. For those who have not previously practiced a diet, many questions arise, but the most important are: "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 stages of the program.
Doctors and nutritionists' reviews of the Dukan diet are unclear. The technique has thousands of fans and followers, but there are always those who oppose and try to dismiss its effectiveness. To evaluate the results and draw your own conclusions, you need to test the program itself, compare the weight before and after losing weight.
General recommendations and basic principles
At the heart of diet are some important principles that are of great importance for weight loss. Ignoring these rules will reduce the effectiveness of the program. Important to remember:
- Fighting excess weight by temporarily reducing calories is useless. At first the extra pounds will go away, but will return very quickly. You need to change your diet and constantly consolidate the result.
- Although the diet is protein, it excludes mono-nutrition. You need to eat enough not to feel hungry.
- Review allowed foods and make a list. Anything not included should be removed from the refrigerator and kitchen cupboards to reduce the risk of temptation.
- The basis of the Dukan diet is oat bran. They should be present in the diet daily, 1, 5 tablespoons. l. the product should be taken with a glass of water. Often women are interested in 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.
- Go for sports. Physical activity is extremely important, they not only allow you to burn calories, but also make the body fit, strengthen the walls of blood vessels, the work of the heart muscle and brain.
The author of the methodology insists that these principles should be remembered and respected, not only when compiling a menu for every 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 phases. The first and most important stage is called the "Attack". It is designed for 7 days. Abuse and zeal are not worth it, by practicing it for more than a week, you risk your health. If everything is done correctly, during this time you can get rid of 1 to 6 kg.
In the first week, carefully monitor your well-being. You can only eat protein, you also need to drink a lot. A 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 not afford tasty foods, replace them with more budget-friendly alternatives. Cooking should be with a minimal amount of salt and preferably without it at all. Use spices, seasonings, vinegar, mustard, etc. , to keep food fresh. Prefer food processing methods like steaming, baking and cooking. Sometimes you can eat fried food, but you have to cook with olive oil, which should be used in minimal quantities.
Why rotate products
The second stage 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 for protein. They are rich in vitamins and minerals, fiber, acids.
In stage 2, it is necessary to combine exclusively protein days with protein and vegetable days. You should also increase the daily rate of bran to two tablespoons. Do not forget about the drinking regime. Every day you should drink up to 2 liters of clean non-carbonated water. If in the first stage the weight loss has occurred intensively, but in the second stage the rate of weight loss will be smaller, but the result will be more qualitative and more stable. In a week, you can lose 1 kg of weight.
There are virtually no restrictions on vegetables and herbs. Do not eat only peas, beans, potatoes and corn. These vegetables are high in calories and high in starch. Be sure to include seasonal fruits in your menu. The risk of failure at this stage of the diet is reduced to zero because the diet becomes much wider, and the recipes are more varied.
We adjust the result
The third phase of the Dukan diet is called "fixation". At this stage, the weight does not go away, the purpose of losing weight is to adjust the result achieved. As a result, the "gone" pounds will not return once you relax and get away from a strict schedule. 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 created to compensate for the lack of sweetness. The allowed rate is 3 teaspoons per day.
At this stage, it is necessary to increase the volume of bran. During the day you should eat 3 tablespoons and drink them with plenty of water. "Attack" days should be organized periodically. Eat once a week as on the first day of the diet. A holiday is allowed twice a week. What is this "holiday" for those on a diet? This means that a woman at one of the meals can eat anything and in any quantity.
How much you can lose at this stage is hard to say, 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 have lost 7 kg, then the duration of the "fixation" will be about 70 days. Now cheese, bread, fruits can appear in the diet, but only in limited quantities.
Changing your diet and lifestyle
The fourth stage is "stabilization". Now diet is not perceived as a restriction on food. Your body has adapted and got used to the new routine. Continue to eat at the same pace as long as you want to stay lean, attractive and healthy. The shop recommends always eating this way.
Often women are interested in whether it is possible to include nuts in the diet while losing weight, and if so, which ones? Nuts are sources 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 be more than your fist.
An easier version of the methodology is a new program called the Food Degree or Second Front. Every day is a step. The list of products allowed for consumption is expanding every day. The weight will decrease slowly but steadily and comfortably. In a week, body weight will decrease by only 700 grams. The duration of the diet varies from weight loss. Once you have achieved your goal, you can stop and continue to follow the rules of proper nutrition.
Anyone who has lost weight thanks to the technique notices its high efficiency. It is available for people starting their journey towards beauty and well-being.