Losing weight quickly attracts many people.Losing four or five hated kilograms in a few days and then continuing to lose weight without giving up delicious food - isn't it a dream?The Dukan diet promises rapid weight loss without starvation.How does it work?
Pierre Dukan and the diet of the obese patient
In the 70s of the 20th century, to a family doctor. Pierre Dukan the patient contacted.He was overweight and asked the doctor to help him lose weight.Obesity tired man so much that he was ready to give up any food except meat.
Dr. Dukan met the patient halfway.He advised him to eat only meat, drink as much water as possible and add oat bran to his diet as a source of fiber.And he began to observe.His patient's success was surprising: he began to lose weight rapidly.The first week he weighs less 5 kg, the next week he weighs less 2-3 kg.Pierre Dukan realized that his diet was working.In the early 2000s, he published a book that became an instant bestseller.
Principles of the Dukan diet
The diet is based on a large amount of protein foods, limiting simple carbohydrates and fats.The set of products is determined by the phase.The timing of the phases is calculated individually and is determined by the weight you plan to lose.The higher your body weight, the longer you will need to stay in the first two phases, in which active weight loss occurs.
Attack phase. The first step to losing weight takes from 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, poultry;
- offal;
- lean fish and seafood;
- eggs;
- milk products.
By eliminating simple carbohydrates and increasing protein intake, the body loses up to 5 kg of weight.These are not only fat deposits, but also water reserves in the tissues.However, the first effect, as the author of the diet believed, is extremely important for proper motivation.When the results of a diet are visible, it is easier to follow it.
cruise phase" In this phase, systematic weight loss occurs. And it is necessary to stay in it until the body weight approaches the expected one. This can happen in a month or a year. During this time, protein days alternate with protein-vegetable days; it is necessary to consume two tablespoons of bran per day. The list of permitted products is expanded with non-starchy vegetables:
- green leafy vegetables;
- cabbage;
- fungus;
- French beans;
- nightshades: peppers, tomatoes, eggplants, zucchini, pumpkins;
- onions;
- non-starchy tubers: turnips, radishes, daikon, radishes;
- cucumbers
These foods can be consumed without restrictions.Starchy vegetables are also allowed: carrots and beets, but no more than one serving per day.Vegetable salads can be seasoned with a tablespoon of vegetable oil.
"Consolidation" Phase. The weight is consolidating.The duration of the phase is individual, calculated using 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, carbohydrates and fatty foods are added:
- fruits and berries: a daily serving of any fruit, for example, an apple or a 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-gram servings per week of legumes, potatoes, rice and other cereals.
One day a week you should consume protein.Every day you should not forget about bran and eat two tablespoons.And twice a week you can organize a "belly feast" and choose a dish that brings you joy and pleasure.But just one thing:
- snack of any product;
- dessert;
- wine glass
"Stabilization" phase. Dr. Dukan advised remaining in this phase throughout life.She doesn't have any hard and fast rules.The list of products from the previous phase is already 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 a day;
- Physical activity – If you have the opportunity to walk or climb stairs, do it.
The phase allows the “relaxation” of the diet, that is, it is assumed that you are already accustomed to a certain diet and will not change it drastically.But if you notice that the weight has started to increase, you should go back 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 research has been devoted to its effectiveness.Polish scientists have confirmed that women lose up to 15kg over the course of 10 weeks on the Dukan Diet's high-protein diet.
There are explanations for this.
- Proteins increase the body's caloric expenditure.By limiting carbohydrates in the diet, the body initiates the process of gluconeogenesis.And it does not convert carbohydrates, as usual, into glucose, but rather proteins and excess fat.Adipose tissue is broken down and used to meet the body's energy needs.
- Protein speeds up metabolism.Metabolic processes occur faster.At the same time, you feel fuller for longer and satisfied 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 diet and plenty of nutrition, few who follow this diet consume more than 1,000 calories a day.Losing weight without feeling hungry is one of the main benefits of this weight loss plan.
Safety and contraindications of the Dukan diet.
Doctors' opinions on diet are varied.Without a doubt, losing weight is good for your health, but there are “delicate points” in this regard.
The first phase limits the 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, a large amount of protein foods will manifest itself as disruption of the digestive system, constipation and bloating.
Fats are limited in the diet.When Pierre Ducane developed and promoted the diet, an anti-fat campaign was carried out around the world.They were only recognized as dangerous for the cardiovascular system and it was recommended to limit them to prevent heart attacks and vascular atherosclerosis.Dr. Dukan added some “relevance” to his weight loss plan.He prohibited consuming more than a tablespoon of vegetable oil a day and recommended replacing natural fats with spreadable fats.Today, the position of science has changed: it has been proven that it is spreads, and not vegetable oils, that cause atherosclerosis of blood vessels.And diets rich in protein and fat are more effective for losing weight than no fatty diet.Therefore, there is no point in limiting 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 show that if a person's kidneys are healthy, a protein diet will not harm them.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: in them, excess protein in the diet can cause an increase in the concentration of uric acid in the blood and an exacerbation of the disease.Also, the diet is not recommended for liver diseases, metabolic disorders, during pregnancy and lactation.