The Dukan diet is in demand by celebrities all over the world. The problem of excess weight worries every second woman today. Stress, sedentary lifestyle, fast food, lack of physical activity and malnutrition - all this is reflected in the female figure. To solve this problem, girls resort to weight loss with the help of diets. Not all of them are effective.
One of the most popular proven methods can be called the program of the French nutritionist Dr. Pierre Duca, author of the famous book "I can not lose weight", where you can find everything about weight loss. By following all the rules and recommendations, you can lose 30 kg. For those who have not dieted before, many questions arise, but the most relevant are: "Where to start, how to sit and what to eat? ". To answer them, you need to learn the essence of the method and all the stages of the program.
Opinions of doctors and nutritionists on the Dukan diet are ambiguous. There are thousands of fans and followers of the technique, but there are always those who oppose it and try to deny its effectiveness. To evaluate the results and draw your own conclusions, you should test the program for yourself, compare the weight before and after losing weight.
General recommendations and basic principles
At the heart of the diet are several important principles that are of great importance for weight loss. Ignoring these rules will reduce the effectiveness of the program. It is important to remember:
- Fighting excess weight by temporarily reducing calories is useless. The extra pounds will go away at first, but they will return very soon. You need to change your diet and constantly combine the results.
- Although the diet is protein, it excludes mono-nutrition. You need to eat enough to not feel hungry.
- Review permitted foods and make a list. Anything that is not included should be removed from the refrigerator and kitchen cabinets to reduce the risk of attraction.
- The basis of the Dukan diet is oat bran. They should be in the daily diet, 1, 5 tbsp. l. The product should be taken with a glass of water. Often women are interested in how to change oat bran? It is advisable not to look for alternatives. Replacement is only possible in case of intolerance to the product. In this case, use buckwheat.
- Do sports. Physical activity is extremely important, they not only allow you to burn calories, but also adapt the body, strengthen the walls of blood vessels, heart muscle and brain.
The author of the methodology emphasizes that these principles should be remembered and followed, not only when designing a menu for each day, but also to develop a lifelong habit of proper nutrition.
Active start
The program of the famous 72-year-old French nutritionist consists of four stages. The first and most important stage is called "Attack". Designed for 7 days. Abuse and jealousy are not worth it, if you train for more than a week, you risk your health. If everything is done correctly, you can get rid of 1 to 6 kg during this period.
In the first week, carefully monitor your well-being. You can not only eat protein, but also drink a lot. A meal should replace bran. The danger of this period is that the consumption of such a large amount of protein has a negative effect on the kidneys and causes thirst.
If you don't have the money to enjoy it, replace them with more budget-friendly alternatives. Cooking should be with a minimum amount of salt and preferably without it at all. Add spices, seasonings, vinegar, mustard, etc. to keep food fresh. use. Prefer food processing methods such as steaming, baking and boiling. Sometimes you can eat fried food, but you should cook it with olive oil, which should be used to a minimum.
Why return products
The second stage is called "Alternation" or "Cruise". Its duration has not been strictly determined. The theory is that you should follow this diet until you reach your ideal weight. Vegetables are added to the diet for protein. They are rich in vitamins and minerals, fiber and acids.
In stage 2, you only need to combine protein days with protein and vegetable days. You should also increase the daily proportion of bran to two tablespoons. Do not forget about the drinking regime. You need to drink up to 2 liters of clean still water every day. If weight loss occurs intensively in the first stage, the rate of weight loss in the second stage will be less, but the result will be better and more stable. You can lose 1 kg in a week.
There are practically no restrictions for vegetables and herbs. Don't just eat peas, beans, potatoes and corn. These vegetables are high in calories and high in starch. Don't forget to include seasonal fruits in your menu. At this stage of the diet, the risk of failure is reduced to zero, because the diet is more extensive and the recipes are more diverse.
We correct the result
The third stage of the Dukan diet is called "fixation". At this stage, the weight does not go away, the goal of losing weight is to correct the result obtained. As a result, the "lost" pounds will not return the moment you relax and move away from a serious schedule. At this stage, you can add starch and honey to your menu. Starchy foods such as potatoes should be eaten as rarely as once a week. Honey is designed to fill the shortage of sweets. The permissible norm is 3 teaspoons per day.
At this stage it is necessary to increase the volume of bran. During the day you need to eat 3 tablespoons and drink plenty of water. "Attack" days should be organized from time to time. Eat once a week as on the first day of the diet. Banquets are allowed twice a week. What is this "feast" for dieters? This means that a woman can eat anything and any amount in one meal.
It is difficult to say how much you can lose at this stage, because each situation is individual. The approximate number of days can be calculated by multiplying the number of kilograms lost in the "alternation" phase by 10. For example, if you lose 7 kg, the "fixation" period will be about 70 days. Now cheese, bread, fruits can be seen in the diet, but in limited quantities.
Diet and lifestyle changes
The fourth stage is "stabilization". Now the diet is not accepted as a restriction on food. Your body has adapted and got used to the new regime. Keep eating at the same pace as long as you want to stay slim, attractive and healthy. The shop always recommends such a dish.
Women often wonder whether it is possible to include nuts in the diet during weight loss, and if so, what are they? Hazelnuts are a source of fats and carbohydrates, but the author of the method claims that during the stabilization phase, you can sometimes eat nuts, but their amount should not exceed a handful.
A lighter version of the methodology is a new program called Food Ladder or Second Front. Every day is a step. The list of products allowed for consumption is expanding every day. Weight will be reduced slowly but steadily and comfortably. In a week, body weight will be reduced by only 700 grams. The duration of the diet varies depending on the weight loss. Once you reach your goal, you can stop and continue to follow proper nutrition.
Everyone who loses weight thanks to the technique, notes its high effectiveness. Available for people who are just starting out on a journey for beauty and health.