The low-carbohydrate diet of Pierre Dukan is a good opportunity not only to lose weight but also to maintain it in the future within normal limits. The system does not impose restrictions on the amount of food eaten during the day, so the feeling of hunger or guilt for every extra piece will not pursue a person using Dukan’s diet to lose weight. However, your daily diet will have to be revised, making the main emphasis on protein products.
In addition to the 100 names of approved foods, during and after the diet, you must also enter oat bran in the menu. They fully replace one meal, providing a sense of satiety, help lower blood cholesterol levels and relieve constipation. From bran it is possible to boil porridge, bake bread, to plant them in low-fat kefir.
The Dukan diet assumes a complete elimination from the diet of any fat, oil and mayonnaise. All products are better to boil, bake in the oven, cook on a grill or pan with non-stick coating. Instead of vegetable oil or mayonnaise for salads, lemon juice is used.
The Dukan diet is one of the most popular methods of losing weight all over the world. It was developed by Dr. Pierre Dukan, a well-known nutritionist from France. Dukan diet is a whole system of nutrition, which is designed for a fairly long period.
The slimming program is broken down into the 4 phase. Each of them implies compliance with certain requirements and recommendations.
However, there are general rules that need to be followed, regardless of where the person is at:
Water. Her day in the body should be at least 2 l.
Walking. Every day you need to spend time in the fresh air. The walk should last at least a quarter of an hour.
Oat Bran. This product should be present on the table daily.
Charging. Exercise in the morning is a prerequisite for losing weight.
The main advantage of the Dukan diet is its high efficiency.
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However, this is not all the benefits of the program of losing weight from a French nutritionist, among them, you can also highlight the following factors:
The menu contains products that contain protein. It is necessary for the body to build and strengthen muscles.
The diet does not require scrupulous counting of calories.
The menu is quite diverse. Every day you can eat delicious dishes and discover new culinary masterpieces. And they are not difficult to cook at all, which makes it possible to apply diet recipes in everyday life.
The diet cannot be called “hungry.” It prohibits the consumption of certain food products, but those that are allowed can be eaten in unlimited quantities.
The diet is relatively safe for human health, so you can stick to it for a long time.
Compliance with the rules of the diet Dukan will not only lose weight but also get rid of cellulite, as well as tighten the skin, increase muscle tone.
The diet of Pierre Dukan has some disadvantages:
The food system can not be called balanced. Therefore, diet followers are likely to develop deficits in certain vitamins and trace elements.
Against the backdrop of a lack of nutrients, disruptions in the functioning of the digestive and nervous systems are possible.
At the initial stage of losing weight, the state of health can worsen, which will manifest itself in increased fatigue and frequent dizziness.
Lack of fat can cause hormonal imbalance.
The emphasis in the diet is on foods rich in protein. The body, digesting them, produces ketone bodies, which will lead to the appearance of an unpleasant odor from the mouth. After a person goes over to his usual diet, this problem must pass by itself.
The diet can not be called economical. Protein products for cooking are not cheap. Therefore, deciding to get rid of excess weight in the Dukan system, it is worth to prepare in advance for the upcoming spending.
Dukan diet is built on the use of predominantly protein foods. As a result of such errors in nutrition, metabolism is severely impaired. Starts to burn not only fat, but muscles. It should be understood that the heart of a person is also a muscle.
When the cells of the body lose less carbohydrates, the fat is not completely broken down. As a result, ketone bodies accumulate. If they are too much in the body, then metabolic acidosis (acetone poisoning) will develop. Therefore, it is not necessary to neglect the sufficient use of liquid. It is important to drink at least 2 liters of water per day to minimize the risk of acidosis. However, even if this condition is met, no one will guarantee that the kidneys will function as expected. Almost all people who adhered to the Dukan diet, indicated the appearance of the smell of acetone from the mouth and the pain in the kidney area.
Another drawback of the Dukan diet can be called conduction disorder of nerve tissues. It is known that carbohydrates are a source of nutrition for the brain. On the day of pure glucose alone, he needs about 100 g, which is equivalent to 380 kcal. The Dukan diet for carbohydrates imposes a strict restriction.
Sharp weight loss leads to the fact that the body is deprived of fatty tissue. Fat is necessary for man, despite all the theses of Pierre Dukan. If the body fat is too low, then it threatens with health problems. The fact is that fat takes part in water metabolism, it is a constituent of the cell membrane, it is in the surfactant, which is needed for normal lung function. In general, fat is essential for the proper functioning of the body. Therefore, excessive and too rapid weight loss necessarily have a negative impact on health.
Another significant disadvantage of nutrition system Dukan is that the menu clearly shows the lack of dietary fiber. As a result, chronic constipation develops, there is an unpleasant smell from the mouth, the skin grows dull and looks pale. Therefore, people who adhere to the Dukan diet, it is extremely necessary to use bran. Do not forget about physical activity, because without it the situation with the chair will only worsen. And it is worthwhile in advance to prepare for the fact that neither the performance of exercises, nor the intake of oat bran completely rid of the unpleasant odor from the mouth and constipation.
Diets Dukan can be adhered to only on the background of absolute health. In the presence of any chronic diseases for weight loss is recommended to use less radical programs.
The number of products containing carbohydrates, you can first try to reduce by 50% and track the body’s response. Also, do not forget about walking, sports or yoga.
Before you start to lose weight according to Dukan’s program, you need to familiarize yourself with the contraindications that are available to this diet:
Do not adhere to the Dukan diet for people who suffer from metabolic disorders. A complete rejection of carbohydrates at the first stage of weight loss will necessarily lead to a breakdown in metabolic processes, even if they were previously normal. If there are any problems with metabolic processes, the problems will only worsen. It is strictly forbidden to adhere to the Dukan diet for people with hypothyroidism, pancreatitis, diabetes, etc.
You can not sit on Dukan’s diet for people with impaired functioning of the kidneys, liver, digestive organs. The entire gastrointestinal tract will experience a colossal load when such an impressive dose of protein is present in the diet. As a result, there may be an exacerbation of hepatitis, gastritis, ulcers, cholecystitis and other chronic diseases. If a person has irregularities in the gall bladder, or there is a tendency to constipation, then the problem will only worsen against the background of a protein diet.
You can not stick to this weight loss program for women who have an unstable menstrual cycle. This is more true for young girls. Therefore, diet Dukan categorically not recommended to practice adolescents younger than 18 years. Weight will go away pretty quickly, which can provoke a violation of the menstrual cycle, or complete disappearance of menstruation. Those women who had a history of hormonal failure, will be more susceptible to fatigue, weakness, drowsiness. Migraine attacks, increased pain in the lower abdomen are possible.
Any diet is forbidden for pregnant and lactating women. It is inadmissible to limit the supply of nutrients to a future child.
Do not practice the Dukan diet for women in the premenopausal period and during menopause. Failure to comply with this recommendation threatens hormonal imbalance, disruption in the endocrine glands.
Cardiovascular diseases are also a contraindication to the use of the Dukan diet. A sharp restriction in the menu of polyunsaturated fatty acids can lead to an exacerbation of heart and vascular diseases.
Deficiency of carbohydrates negatively affects the state of the nervous system, so you should give up diet to people with the unstable psyche. And not only will the mood of a person deteriorate noticeably, but his mental abilities will weaken.
The first phase of the Dukan diet is called “attack”. It is the shortest in time, but this is enough to activate the process of fission of fats. The duration of the attack depends on the number of extra kilos, from which it is desirable to get rid of. For example, if the difference between your real and ideal weight is less than 10 kg, then it will take only 3 days, and with an excess weight of 10-20 kg, the attack phase will last 3-5 days. For weight loss on 20-30 kg, you must comply with all diet conditions 5-7 days, and over 30 kg – from 7 to 10 days.
An independent increase in the duration of this phase is not recommended, since the body is already under intense stress. In addition, throughout the whole stage, you may be troubled by a strong thirst, but this is a natural process. For a better body cleansing and replenishing the liquid, you should drink up to 2 liters of pure unboiled water daily. In the mouth, there may be an unpleasant aftertaste, as well as a smell from the mouth, but soon it will pass.
At the first stage, it is allowed to use only protein (protein) food – fish, meat, eggs, fat-free cottage cheese. From the meat assortment, the best option will be beef, veal, rabbit. Pork and lamb are not suitable for a diet, because they contain a lot of fat. From seafood it is possible to use crustaceans and mollusks, there are no restrictions on fish. Suitable for this phase and the meat of birds, with the exception of duck and goose, as well as giblets of poultry.
From dairy products, give preference to fat-free cottage cheese, kefir, yoghurt, dried milk. Spices, salt and garlic are added moderately and to taste. The norm of oat bran at the stage of attack is up to 1,5 tablespoons per day. As for exercise, this is only welcomed, and walks to 20 minutes per day are also useful.
The second stage of the Dukan diet is a “cruise”. It differs from attack by the fact that the menu introduces all sorts of vegetables and protein days alternate with protein-vegetable. The use of vegetables, as recommended by Pierre Dukan, is best done every other day, as it is a more safe option for the body than 2 days through 2 or 3 days through 3. This stage of weight loss is longer in terms of time – from two months to six months, but at the end of your weight will be ideal.
Permitted to eat tomatoes and cucumbers, radish, green beans, any kind of cabbage, greens, zucchini, pumpkin and so on. The exception is vegetables, which contain a lot of starch or oil in their composition, first of all, it is potatoes, olives, legumes (except for string beans). Beets and carrots are also better restricted, as they contain a lot of sugar. All vegetables can be eaten fresh, boiled, stewed and baked, fried dishes are not welcome.
The amount of oat bran at the cruise phase increases to 2 tablespoons per day, the water remains in the previous dosage – up to 2 liters. If you are often concerned about constipation, then reduce the intake of bran to 1 a tablespoon. As for walks on foot, here their duration increases to 30 minutes per day. If you strictly follow all the recommendations of Pierre Dukan, the result will not take long, and you will soon be able to impress all those around you with your ideal figure.
The third phase of the Dukan diet is called “consolidation” or “fixing.” During it, the result is fixed, and the duration of the phase depends on the number of kilograms dropped in the previous stages. For every kilogram left, 10 days are allocated, which means that if you, for example, get rid of 10 kg, then the fixing phase will last for you 100 days.
The assortment of allowed products at this stage is significantly expanded, and the diet is supplemented with whole grain bread (up to 100 g per day), fruits (up to 200 g per day), except bananas, grapes and cherries containing large amounts of sugar. Now, several times a week you can afford the lamb or pork meat, hard cheeses of different fat content.
So far, starchy foods – corn, rice, pasta, potatoes and others – are only allowed in the form of 2 servings per week, but a real feast is envisaged, i. E. Inclusion in the menu of any dish (even the most caloric) twice a week, in one of the morning or lunch meals. However, such holidays should not go in a row, they should be alternated at regular intervals. Once a week, for example, on Wednesday, it is desirable to use only protein foods (proteins).
The fourth phase is called “stabilization”, and its duration depends on your desire (at least for the rest of your life). In this period, when not necessarily strict adherence to the diet, oat bran is still used daily, but already in the amount of 3 table spoons, water – up to 1,5 liters per day. Moving lifestyle and playing sports will help you much easier to maintain your weight at the proper level.
Dukan diet, most likely, can be attributed not to diets, but to nutrition systems, especially since it can be observed from several months to six months (and even all life). And for such a long time the organism has time to get used to the new diet regime, i.е. the metabolism is normalized. The most important advantage of this diet is that the lost kilograms do not return. Even with the transition to the normal diet, the weight of a person does not increase. It is required only to observe 4 simple rules, with which we have acquainted you before.
The practical results of the Dukan diet are confirmed by clinical practice. Data on the stabilization of the achieved weight were grouped taking into account two time intervals: the first – after 6-12 months after the diet, the second – 18-24 months. As shown by clinical observations, weight stabilization during the period from 6 to 12 months was successful in 84% of cases, from 18 months to 2 years – in 62% of cases. This again confirms the high efficiency of the system, because even after two years, most people have remained at the level reached during the diet.
As in any other case, the diet of Pierre Dukan can be read both positive and negative reviews. For example, the Daily Mail reports that the British Dietetic Association called the Dukan system the least effective among diets, moreover, without scientific justification.
Doctors refer to the fact that the absence of cereals in the diet can lead to a shortage of B vitamins, in patients who are unaware of their problems with the kidneys, the disease may worsen, and the lack of fiber will exacerbate the problem of constipation. They consider madness to support this diet.
Like any other diet, only healthy people can use the Dukan diet without fear. And if you do not know your real state of health, then before using it, always consult a doctor.
The information on the site is intended for acquaintance and does not call for independent treatment, the doctor’s consultation is obligatory!