Rapid weight loss attracts many people.To lose four or five hated kilograms in a few days and then continue to lose weight without giving up delicious food - isn't that a dream?The Dukan diet promises rapid weight loss without hunger.How does it work?
Pierre Dukan and the diet of obese patients
To a family doctor in the 70s of the 20th century Pierre Dukan the patient contacted.She was overweight and asked the doctor to help her lose weight.Obesity exhausted the man so much that he was ready to give up all food except meat.
Dr. Dukan met the patient halfway.He advised her to eat only meat, drink as much water as possible and include oat bran in her diet as a source of fiber.And he began to listen.His patient's success was impressive: he began to lose weight quickly.Minus 5 kg in the first week, minus 2-3 kg in the following week.Pierre Dukan discovered that his diet works.In the early 2000s, he published a book that became an instant bestseller.
Basic principles of the Dukan diet
The basis of the diet is the abundance of protein-containing foods and the limitation of simple carbohydrates and fats.The set of products is determined by the phase.The duration of the phases is calculated individually and is determined by the weight you plan to lose.The heavier you are, the longer you should stay in the first two phases of active weight loss.
Attack phase. The first step of losing weight takes one to seven days.You can eat any protein-rich food in any quantity and consume 1.5 tablespoons of oat bran per day.Products for this phase:
- lean meat - beef, pork, poultry;
- offal;
- lean fish and seafood;
- egg;
- 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 the tissues.However, the first effect, as the author of the diet believed, is extremely important for proper motivation.If the results of a diet are noticeable, then it is easier to stick to it.
Sailing phase" In this phase, systematic weight loss occurs. And it must be maintained until the body weight approaches the expected value. This can happen after a month or a year. During this time, protein days alternate with protein and vegetable days, two tablespoons of bran should be consumed daily. The list of permitted products is expanded to include non-starchy vegetables:
- leafy greens;
- cabbage;
- mushrooms;
- green beans;
- night shadows - peppers, tomatoes, eggplant, zucchini, pumpkin;
- onion;
- non-starchy root vegetables - turnips, radishes, daikon, radishes;
- cucumber
These foods can be consumed without restriction.Starchy vegetables are also allowed - carrots and beets, but no more than one serving per day.Vegetable salads can be flavored with a spoonful of vegetable oil.
"Consolidation" section. The weight is consolidated.The duration of the phase is individual and is calculated using the following formula: 10 days for every 4.5 kg of body weight lost.Protein-containing foods of the first phase are not limited, non-starchy vegetables remain in the diet, carbohydrate and fatty foods are added:
- fruits and berries - a daily portion of any fruit, for example, an apple or pear, a glass of berries, half a small cantaloupe;
- cheese - no more than 40 grams per day;
- bread - no more than two slices with low-fat butter;
- starchy foods - no more than two 250-gram servings per week of legumes, potatoes, rice and other cereals.
Have protein one day a week.You should not forget about the bran every day and eat it with two spoons.Twice a week, you can organize a "belly feast" and choose a food that brings you joy and pleasure.But just one thing:
- snacks from any product;
- dessert;
- glass of wine.
"Stabilization" section. Dr. Dukan advised you to stay in this phase for the rest of your life.It has no hard and fast rules.The list of products from the previous section is already quite extensive.You can add any other products at your discretion.Among the main conditions:
- maintaining one protein day per week;
- consumption of three tablespoons of bran per day;
- physical activity - if you have the opportunity to walk or take the stairs, do it.
This phase allows you to "relax" the diet, that is, we assume that you are already used to a certain diet and will not change it dramatically.But if you notice that the weight has started 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 research has been devoted to its effectiveness.Polish scientists have confirmed that women lose up to 15 kg in 10 weeks on the high-protein diet of the Dukan diet.
There are explanations for this.
- Protein increases the body's use of calories.By restricting the diet of carbohydrates, the body starts the process of gluconeogenesis.And it does not convert carbohydrates into glucose, as usual, but protein and excess fat.Adipose tissue is broken down and used to provide the body's energy needs.
- Protein speeds up metabolism.Metabolic processes take place faster.At the same time, you stay full and satisfied longer 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.
In addition to a nutritious diet and abundant nutrition, few people who follow this diet consume more than 1,000 calories per 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 certainly good for your health, but there are some "tick spots" associated with it.
The first phase limits the threads. This includes 1.5 tablespoons of oat bran, which contains just five grams of fiber.This is too little for normal bowel function.In the absence of fiber, the abundance of protein-containing foods manifests itself as a disturbance of the digestive system, in the form of constipation and bloating.
Fats are limited in the diet.When Pierre Ducane developed and popularized the diet, an anti-fat campaign was taking place around the world.They were only recognized as dangerous for the cardiovascular system and recommended to be limited to prevent heart attacks and atherosclerosis.Dr. Dukan added some "relevance" to his weight loss plan.He forbade the consumption of more than one tablespoon of vegetable oil per day and recommended replacing natural fats with spreads.Today, the position of science has changed: it has been proven that ointments, not vegetable oils, cause atherosclerosis.And a diet high in protein and fat is more effective in losing weight than a diet without fat.Therefore, it makes no sense to limit healthy fats, including olive and vegetable oils, nuts and seeds.
Excess protein is dangerous for your kidneys. This opinion existed in medicine for a long time.Recent studies refute this fact and prove that if a person's kidneys are in order, a protein diet will not harm them.However, it can worsen the condition of people who are prone to kidney stones.
People with kidney disease should talk to their doctor before trying the Dukan Diet.As in patients with gout, excessive protein in the diet can cause an increase in uric acid concentration and exacerbation of the disease.In addition, the diet is not recommended during liver diseases, metabolic disorders, pregnancy and breastfeeding.