The Dukan diet is very popular all over the world, primarily because of its fast and amazing results. It belongs to healthy eating systems. This allows you to lose weight and at the same time not suffer from hunger, as it is allowed to use more than a hundred different tasty and satisfying products.
Characteristics and rules of the Dukan diet
The main goal of the Ducan protein diet is to reduce fat and carbohydrate intake. They are definitely included in the weight loss diet, but in minimal amounts. Proteins become the basis of the menu. They should eat the recommended amount for weight loss (this is about 1. 5 g / kg). As a result, it is possible to get rid of extra pounds and stabilize the achieved figure on the scales.
For this reason the choice was made on the basis of diet proteins.
There are several reasons for this:
- In order to digest such substances, the body must expend maximum energy and, consequently, calories.
- Pure protein reduces hunger, prevents excess fluid from remaining in the body and increases its protection.
- These substances prevent the skin from sinking. If the body lacks proteins, they are excreted from the muscles.
It is very important to eat less salt while following the diet in question. This supplement retains water in the body and increases hunger. But it is also detrimental to exclude it altogether. Especially for people with low blood pressure.
Be sure to drink plenty of fluids at every stage of your diet. This is at least 2 liters of different fluids per day. Water also removes the feeling of hunger, fills the stomach and cleanses the body of all kinds of impurities. This is especially true of a protein diet. When protein is consumed in large quantities, the body constantly accumulates waste products that need to be removed. Otherwise, there will be no longer the expected effect.
Interestingly, you can even drink fizzy drinks on such a diet.
The key is to choose "light" options that do not contain sugar. Their taste also helps to cope with the strong craving for forbidden sweets for weight loss.
Drinking is allowed at any time and regardless of food. The feeling of thirst should be fully satisfied and not stopped.
Description of stages
There are four major stages to a diet. The main goal of their first half is to get rid of extra pounds. And the second is to fix a new ideal weight.
Each stage should not be limited to a certain part. Nor do you need to count calories.
Stage 1 - Attack
Attacking the Dukan diet is the starting point. It is short but difficult and effective. Conventional carbohydrate foods are completely replaced by proteins. This causes active fat burning.
On average, this phase is designed for 7 days. But under certain conditions, it can last from 3 to 12 days. It all depends on how many hateful pounds a person wants to lose.
Attack of protein foods from a special list is allowed on the attack. They eat in any quantity and are combined with each other. The main thing is to prepare food without fat. For example, boil or grill.
In the first stage, the weight begins to disappear very quickly. This promotes weight loss that does not stop but continues to protect the complex nutritional system.
Stage 2 - Cruise / Shift
The second stage turned out to be very long. This is the main reason why those who lose weight often have an accident at this stage. The review phase typically lasts from two months to six months. A special feeding system must be maintained until the weight becomes ideal.
The main idea of the second phase is to change the menu. These are all protein food or vegetable combination days. You can change your diet every other day, two, three.
Protein menus should consist of "attack" products and add mixed raw, cooked, baked vegetables. The latter should make up about 60% of the diet.
Stage 3 - Consolidation / Consolidation
At this point everything is complicated. You can slowly and gradually start returning to your usual diet. Consolidation of achieved weight is important.
The duration of this phase is up to you. To do this, you need to calculate the weight you managed to lose in the previous stages. For each kilogram dropped, you need to add 10 days of "fixation" to yourself.
This period can be quite long (especially if you have lost more than 10 kg), but you should not be afraid of it. Now you can pamper yourself with even delicious desserts and other culinary delights.
- Five days a week, you need to eat according to the usual pattern of rotation.
- In the first half of the period you can add 100 g of bread (from whole grains), 200 g of fruit, 50 g of cheese daily.
- One day, consume only proteins on the principle of "attack".
- On the seventh day it is allowed to eat starchy foods (200 g), pork, ham, sausages, one of the favorite delicacies.
- In the afternoon you can enjoy the "holiday" with fatty sweet food and sausage twice a week. Similar days should not follow one another.
A "holiday" day does not mean the use of "harmful items" throughout the day. It is allowed to pamper oneself only in 1-2 meals. It is also allowed to drink high quality weak wine.
Stage 4 - Stabilization
Weight loss will be followed by fatigue and constant tiredness. First of all, you need to continue your drinking regimen, continue to drink plenty of water a day. Daily exercise is very important in your schedule, at least minimal - exercise in the morning, walk, refuse the elevator.
Periodically arrange fasting days and consume 3 tbsp every day. Lshvria bran in any form.
Maintaining your ideal weight for a long time is worth the foundation of the third phase and vegetables and protein products will forever become the foundation of your nutrition system. In this case, you can pamper yourself with 2 festive breakfasts or lunches a week, as well as 2 servings of products with starch.
It is advisable to leave at least one protein day a week. This will become a defense mechanism against repeated weight gain.
Permitted and Prohibited Products
Prohibited and permitted foods depend on the phase of the diet.
So it is permissible to eat protein products from a special list.
this:
- Horse meat;
- Beef;
- bird;
- Lori;
- By-products;
- Fish (even canned and smoked);
- Crab sticks;
- Egg;
- Skim milk / fermented milk drinks and products.
You can use 1 - 2 pickled cucumbers, without sugar (per day), 1 onion, a small amount of tomato paste, vegetable oil (not more than 1 teaspoon), mustard, fresh / granulated garlic, fresh / dried herbs.
Be sure to use 1 - 1. 5 tbsp. ლქატო. You can eat them in any form.
In the "alternation" phase, a variety of vegetables are added to all the foods listed above. Only legumes and potatoes should be completely eliminated.
The following days are allowed:
- Olives / olives (4 pcs. 2 times a week);
- Flax and chia seeds (1 tbsp per day).
It is still necessary to consume oat bran.
As mentioned above, in the third stage, cheese, bread, fruit and some favorite foods are added to the menu. The expansion of their list continues in the fourth stage. Part of the bran grows to 3 s. K. L.
It is worth choosing solid varieties among the cheeses. From fruits, bananas, cherries, grapes, dried fruits can not be eaten.
Most sweets are strictly forbidden at any stage of the diet in question. For example, bars, cakes, pastries, sweets. While consolidating the result, you can pamper yourself with a cube of dark chocolate or 1-2 fruit sweets once a day. The exception is festive dishes when even your favorite cake is allowed.
The list of products banned at all stages includes muffins, baked goods, nuts, pastries, butter, goose and duck meat, mayonnaise and any sauce based on it, ketchup.
Detailed menu every day
During the "attack" period the diet will be as follows:
- Scrambled eggs for breakfast, poultry soup for lunch, cheesecakes / casserole for afternoon tea, any form of seafood and sour milk drink for dinner.
- Kato porridge (oatmeal), beef, oat muffins, meat / poultry cutlets.
- Boiled eggs, nuggets, orange juice cake and pollack casserole with eggs.
- Omelet, fish soup with boiled quail eggs, egg whites and lemon dessert, squid and / or fish salad.
- Grilled poultry, bran pancakes, white fish pie.
- Eggs (in any form) with ham, steaks from lean meat fillets, biscuits (on bran) and yogurt, omelet with seafood.
- Omelet with parsley, chicken, cheese cakes and yogurt, minced meat pie and kefir.
The basis of the menu in the alternation phase may be the same, but vegetable salads can be added to it every other day. For example, chops, nuggets or steaks. Baking meat, poultry or fish with vegetables is also allowed.
The following weekly menu is recommended for the following fixation phase:
- Boil cottage cheese for breakfast, with lemon soup for bread (whole grains) for dinner, fruit in the afternoon, stewed vegetables for dinner and chicken.
- Oatmeal and a slice of cheese, pasta with baked meat, cottage cheese, cutlet with salad.
- Ham and cheese Grated eggs / grated eggs, borscht, biscuits and cakes, chocolate puree with lemon juice, seafood.
- Cottage cheese and fermented milk drink, fried poultry, kefir with bread croutons, shrimp and boiled eggs.
- Cottage cheese, chicken broth with meat and bread, fruit, mushroom cream soup.
- Rice cutlets / meat, vegetable pancakes, cheese cakes, salad with fish cutlets.
- Cottage cheese and a piece of cheese, chicken broth and quail eggs, fruits, vegetables baked with cheese.
The menu of the third stage can be repeated on the fourth, not forgetting the "holiday" and other permitted indulgence days.
Exercise on the Dukan diet
Pierre Ducan points out that high quality weight loss and an ideal figure is impossible without regular physical activity. The nutritionist recommends combining his special nutrition system with training.
You can start with the minimum - change the elevator by climbing stairs, go by public transport with a few stops in front of the house, morning workouts with 3-5 workouts.
Active walking should gradually become a daily exercise for weight loss.
You should start with a 20 minute walk, gradually increasing the time. It is desirable to walk in the fresh air in the relief terrain.
If you decide to include strenuous physical exercise in your daily routine. For example, a visit to the gym, then in the first stage of the diet is strictly prohibited. You can return to training only during the food change phase. It is best to be actively involved in the days when vegetables are added to protein dishes.
Aqua aerobics has a beneficial effect on the figure. If possible, it is worth visiting the pool 1-2 times a week. There is absolutely no need to exercise in the water with a trainer. You can just swim for fun. At the same time, the calories are actively burned and the reliefs of the figure approach the ideal.
The pros and cons of this method of weight loss
The diet in question has its pros and cons. They should carefully examine all the people who have decided to lose weight this way.
Advantages:
- Efficiency. If you follow all its rules strictly, then about 1 kilogram of excess weight per day will disappear.
- Ability to increase muscle tone, skin elasticity and deal with cellulite.
- No need to constantly lose weight and count calories.
- Ability to eat certain dishes / products in sufficient quantities to saturate.
Disadvantages:
- Imbalance. Prolonged adherence to such a diet results in a lack of certain vitamins and minerals in the patient's body.
- Possible side effects. In the first stage, some patients experience dizziness, a feeling of constant fatigue.
- Halitosis. This trouble occurs when proteins have been the basis of the human diet for a long time.
- High price. The diet consists of high quality, expensive food.
How to get out of the diet properly
You need to get out of the diet properly to maintain the results. The exit from it begins at the consolidation stage. Fresh, previously banned foods are added to the diet to lose weight gradually and in small portions.
When stopping the diet it is important to exercise and drink plenty of water. Gradually it is allowed to return desserts to your diet. But it should be high-quality bitter chocolate, fruit and berry marshmallows, honey and other useful sweets.
Contraindications and possible harm
There are a number of contraindications that are an important reason to choose a different diet.
So it is forbidden:
- People with metabolic problems. Including patients with pancreatitis and diabetes mellitus.
- Patients with chronic diseases of the liver, gastrointestinal tract, urinary tract. High doses of protein in the body will put a serious strain on these organs and systems.
- Expectant mothers and women during lactation. During such a diet, the most pregnant girl and her baby will have vitamins and nutrients.
- Persons under 18 years of age. Especially for girls who have not decided on a menstrual cycle. Otherwise, weight loss can lead to its serious disorders or complete disappearance of menstruation.
- People with cardiovascular disease. Weight loss will be followed by a lack of fatty acids, which can exacerbate disease.
- For women during or after menopause. An unbalanced diet during this period can lead to hormonal disruption.
- People with mental health problems and heightened emotions. Lack of carbohydrates in the diet affects the work of the brain.
In order for the Dukan diet to be effective and safe for a person, it is worth consulting a specialist before starting it. Especially if men and women have health problems.