Rapid weight loss attracts many people.Losing the hated four or five kilograms in a few days, and then continuing to lose weight without giving up delicious food - isn't this a dream?The Dukan Diet promises rapid weight loss without hunger.How does it work?
Pierre Dukan and the diet for the obese patient
In the 70s of the 20th century, to a general practitioner Pierre Dukan the patient contacted.He was overweight and asked the doctor to help him lose weight.Obesity tired the man so much that he was ready to give up all 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 amazing: he began to lose weight rapidly.The first week is minus 5 kg, the next week is minus 2-3 kg.Pierre Dukan realized that his diet was working.In the early 2000s, he published a book that became an instant bestseller.
The principles of the Dukan diet
The diet is based on an abundance of protein foods, limiting carbohydrates and simple fats.The set of products is determined by the stage.The time of the stages is calculated individually and is determined by the weight you plan to lose.The greater your body weight, the longer you should stay in the first two phases, in which active weight loss occurs.
Attack phase. The first step to lose weight takes one to seven days.You can eat any protein food in any amount and get 1.5 tablespoons of oat bran per day.Products for this phase:
- lean meat - beef, pork, poultry;
- underwear;
- lean fish and seafood;
- eggs;
- dairy 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 stick to it.
Navigation phase"At this stage, systematic weight loss occurs. And it is necessary to stay at it until the body weight approaches what is expected. This can happen within a month or a year. During this time, protein days alternate with protein and vegetable days; it is necessary to consume two tablespoons of bran every day. The list of allowed products is expanded with non-starchy vegetables:
- leafy greens;
- cabbage;
- mushrooms;
- green beans;
- night - peppers, tomatoes, eggplant, zucchini, pumpkin;
- onion;
- non-starchy root vegetables - turnip, radish, daikon, radish;
- cucumbers
These foods can be eaten 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 spoonful of vegetable oil.
"Consolidation" phase. 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, carbohydrate and fat foods are added:
- fruits and berries - one serving per day of any fruit, for example, an apple or 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 servings of 250 grams per week of legumes, potatoes, rice and other cereals.
One day a week should be protein.Every day you should not forget bran and eat two spoons.And twice a week you can organize a "belly party" and choose a dish that will bring you joy and satisfaction.But only one thing:
- snack from any product;
- dessert;
- glass of wine.
"Stabilization" phase. Dr. Dukan advised 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 phase is already quite extensive.You can include any other products at your discretion.Among the main conditions:
- maintaining one protein day per week;
- eating three tablespoons of bran every day;
- physical activity - if you can walk or climb the stairs, do it.
The phase allows for "relaxation" of the diet, that is, it is assumed 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 stage of "Consolidation" and stay in it 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.Scientists from Poland have confirmed that women lose up to 15 kg during 10 weeks on the high-protein diet of the Dukan diet.
There are explanations for this.
- Protein increases the body's calorie expenditure.When you limit carbohydrates in the diet, the body begins the process of gluconeogenesis.And it does not convert carbohydrates, as usual, into glucose, but excess protein and fat.Adipose tissue is broken down and used to provide the body's energy needs.
- Protein accelerates metabolism.Metabolic processes occur faster.At the same time, you stay full longer and feel 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 food, few people who follow this diet consume more than 1000 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 about the diet are mixed.Losing weight is certainly good for your health, but there are "delicate points" in this regard.
The first phase limits the fibers. It involves eating 1.5 tablespoons of oat bran, which contains only five grams of fiber.This is too little for the normal functioning of the intestines.In the absence of fiber, an abundance of protein foods will manifest itself as digestive upset, constipation and bloating.
Fats are limited in the diet.When Pierre Ducane developed and promoted the diet, an anti-fat campaign was taking place around the world.They were only known to be dangerous for the cardiovascular system and were recommended to be limited to prevent heart attack and vascular atherosclerosis.Dr.Dukan added a "relevance" to his weight loss plan.He banned the consumption of more than one tablespoon of vegetable oil per day and recommended replacing natural fats with sprays.Today, the position of science has changed: it has been proven that it is the spread, and not vegetable oils, that cause atherosclerosis of blood vessels.And diets high in protein and fat are more effective for weight loss than no fat at all.Therefore, it makes no sense to limit 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 prove that if a person's kidneys are healthy, a protein diet will not harm them.However, it can worsen 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 disease, metabolic disorders, during pregnancy and breastfeeding.