Many people have known about the Dukan diet since the 1970s. It was one of the first low-carbohydrate diets that worked well in practice and people liked it.And I especially liked the fact that the diet adapts to any weight.Therefore, you must first calculate your BMI and find out what weight would be ideal for you.The duration of each phase of the Dukan diet will depend on this.
This diet is good because the final phase of the Dukan diet consolidates the results and prepares the body for the transition to normal nutrition.But don't take this fact for granted.Even after such a well-thought-out diet, you can regain lost kilos if you don't take care of your diet.
Unfortunately, the Dukan diet is not suitable for vegans.During this diet, you should consume large amounts of protein.Vegetable sources of protein do not solve this problem: they still contain carbohydrates, which are prohibited in the diet.But vegetarians can still try the Dukan diet for weight loss.
Dukan diet phases and basic principles
The Dukan diet is a low-carbohydrate diet that is divided into phases.Its creator believed that a person can lose weight without special restrictions if he observes a certain ratio of KBZHU.At first, you will want to consume as much protein as possible, but carbohydrates will be prohibited.But moving from one phase to another, you will gradually increase the percentage of carbohydrates and reduce proteins.The duration of each phase depends on your weight.In the following table you can see the approximate relationship between the duration of the diet and the extra kilos you want to lose.And to know your ideal weight and how many kilos you need to lose, calculate your BMI.
Malfunctions can also occur during the Dukan diet.And this is an absolutely normal reaction of the body to restrictions.In this case, there is no need to panic and forget about the diet.It is necessary to react immediately to a deviation in nutrition.Firstly, if you eat a piece of cake or a packet of crisps, you should stop there.Many continue to eat foods that are not suitable for Dukan, which negatively affects the results.If you fail during the first phase, the attack, then you only need to add another day or two to the deadline.In the rest of the phases, after a break, it is advisable to do a day of protein fasting.
dukan attack
The “attack” phase of the Dukan diet is the most important.It is necessary to start the diet correctly, otherwise the lack of results will destroy all desire to follow its principles.Be prepared to eat lots of protein foods during the attack.But carbohydrates must be eliminated completely.
The attack is the shortest phase of the Dukan Diet.It is specifically aimed at losing weight.Therefore, it is quite strict, which is the reason for its short mandate.A protein diet cannot be continued for long or you may end up with intestinal or kidney problems.
The Dukan Diet allows the following foods during an attack:
- Meat: beef, rabbit, chicken, turkey, lean ham;
- Fish of all varieties (including fatty ones, rich in omega-3) and shellfish;
- Eggs;
- Dairy products: natural yogurt, cottage cheese, skimmed milk, skimmed cottage cheese;
- Oat bran - no more than 1.5 tablespoons.l per day;
- Zero-calorie sugar substitute: both synthetic and natural are allowed;
These products, except bran, can be consumed without restrictions.You can prepare any dish with permitted products and eat it at any time.However, you still need to control your portions slightly.If your caloric intake is too high, you will experience the opposite effect of your diet.But it is better not to starve on purpose to avoid breakdowns.
To prevent the diet from being soft, it is allowed to add spices, lemon zest, garlic, onion, vinegar and mustard.
A protein diet can be a bit boring, so it is worth diversifying your diet with Dukan dishes.You can even change your favorite pudding or chop recipe simply by replacing the foods with low-fat ones and eliminating the prohibited ones.And bran can be used as a flour substitute.
For a Dukan breakfast, you can prepare an omelette with low-fat cheese, bran pancakes, yogurt with cottage cheese or cheese and sliced meat.For lunch, lean beef, turkey or chicken with spices and herbs, crackers with cheese or fish are suitable.As an option for dinner, you can opt for squid salad with egg, seafood or cutlets.
Alternative or cruise
During the “cruise” phase of the Dukan diet, you follow the attack diet, but begin adding vegetables to your diet.Its duration is determined at the rate of 1 kg of excess weight for 6 days.That is, if you plan to lose 10 kg at the beginning of the diet, the Dukan cruise lasts 60 days.Tomatoes, cucumbers, spinach, green beans, cabbage, bell peppers, mushrooms, asparagus, dill, eggplant and zucchini are allowed.But potatoes, corn, peas, beans and avocados are strictly prohibited, although they are also vegetables.Don't forget about bran: 2 tablespoons per day.
You may gain a few pounds during the cruise, but don't be alarmed.During a protein attack, you not only lose excess fat, but also water.By introducing vegetables into the diet, the body restores the fluid balance in the body.That's why you only see water on the scale.But if you take measurements, you will see that there are no extra centimeters added to the sides.
The Dukan alternation or cruise involves a combination of protein-only days and days where vegetables are allowed.There are different programs for this alternation.You can choose between 5/5 (5 days of protein and 5 days of protein with vegetables), 7/7, 5/2 and 1/1.But you can come up with your own plan.It all depends on what is most convenient for you.
Consolidation
You should move on to this part only after the excess weight has already been lost.The main objective of the “consolidation” phase comes from its name: to consolidate the result.At this point the menu becomes much more varied.You can now eat foods with more calories and carbohydrates.The hold is divided into two equal parts and its duration depends on the selected weight program.
During the entire “consolidation” phase you can eat one serving of fruit a day.The best fruits for Dukan fasting are apples, melons, grapefruits, kiwis, peaches, mangoes, nectarines and pears.However, carbohydrate bananas, cherries, sweet cherries and grapes are still prohibited.Additionally, bread (no more than two pieces per day) and hard cheese (up to 40 g) are allowed.You can add fattier meats like pork to your diet.It can be not only a cutlet, but also a couple of pieces of bacon.
To calculate the duration of consolidation, it is necessary to multiply the excess weight at the beginning of the diet by 10. That is, if you planned to lose 10 kilos, consolidation should last 100 days.
Don't forget to add 2 tablespoons of bran to your daily diet.
In the first half of consolidation, the diet includes pasta, cereals (rice, couscous, buckwheat and oats) and potatoes.But this should be done gradually and start with a portion of no more than 250 grams.You can afford such lunch or dinner once a week.In the second half of the phase, these carbohydrate dishes can be consumed 2 times a week.
During consolidation, you can give yourself a day off from the diet once a week.But this doesn't mean you can run out for a burger and pizza.Your diet should not differ much from the dietary one, but a small portion of a prohibited dish and a glass of wine are allowed.This will help you stay on track with your diet.
Don't forget about a protein day once a week.This is necessary to regulate weight.Without that fasting day, there is a risk of regaining several kilograms.
Stabilization
Stabilization is the final phase of the Dukan diet to lose weight.It is focused on the final consolidation of the result.But this is no longer a diet, it is now a healthy lifestyle.During Dukan stabilization, you can eat all your favorite foods, but you must adhere to certain rules:
- Dedicate a fasting day to squirrels each week.
- Add 3 tablespoons a day.l.oat bran as food.
- Exercise for about 20 minutes a day.
- Eat intuitively and avoid overeating.
- Drink at least 1.5 liters of water a day.
Drinks allowed for all phases.
During the first three phases of Dukan (attack, cruise and consolidation) you should avoid all high-calorie drinks.Only tea and coffee without sugar are allowed.But if you are used to sweet drinks, you can add a zero-calorie sweetener.But you can add skimmed milk.Soft drinks without added sugar are also allowed.And, of course, don't forget about water.
During the Dukan diet it is necessary to give up alcohol.It is allowed only in the consolidation stage, but no more than one glass of wine once a week.
Sports during the Dukan diet
In almost all diets, training plays almost the main role.The Dukan Diet is no exception.If you want not only a slim, but also a toned body, set aside at least half an hour a day for exercise.But if for some reason you cannot play sports, then you should walk a lot and refuse the elevator.It's free, it doesn't take much time, and most importantly, you burn calories and exercise your muscles.
If you still decide to go to the gym, give preference to cardiovascular training.But power costs should be reduced to a minimum.You can gain size due to muscle growth, which is what happens on a protein diet.As a result, you see no results and abandon the diet.
What do doctors and nutritionists say about the Dukan diet?
The main advantage of the Dukan diet will, of course, be weight loss.But its special difference is to prepare the body for the transition to a normal diet without gaining weight.That's why the diet lasts so long.Other advantages of the diet were:
- Ease of planning.The Dukan diet contains only prohibited and permitted foods.And you yourself decide what to cook for lunch.It also has a positive effect on the psychological aspect.It is not necessary to follow a strict menu for every day, so there will be fewer breakdowns.
- Improvement of skin condition.Many people develop skin rashes precisely because of a poor diet, in particular because of sweets and fast food.You will see for yourself how your skin will clear up and glow in the first weeks of the diet.
- Quick results.During the first phase, the attack, you will lose the most kilos.This is very motivating to continue with the diet, because you can see its effectiveness in practice.
A study was conducted on the effects of low-carbohydrate diets on human health.And one of the latest discoveries was the fact that it reduces blood pressure, blood sugar and triglycerides.However, this trend was only demonstrated in women, while the Dukan diet did not produce similar results in men.
Another experiment showed that low-carb diets affect our hunger.Tests showed that those on this diet had lower levels of ghrelin.This is an enzyme responsible for human appetite.This means that with the Dukan diet, due to the high percentage of protein in the diet, your constant feeling of hunger will disappear.
But if you are at risk of developing kidney stones, then the Dukan diet is not for you.High protein can only make the situation worse.
Preparing for the Dukan diet
If you have definitely decided that the Dukan diet is right for you, you don't need to change your diet right away.There are a few things you should do along the way to prepare.
- Read all the rules.This is the most important thing when starting the Dukan Diet.If you incorrectly present the list of permitted foods, the diet will simply have no effect.To avoid learning this list, simply post it on your refrigerator.
- Get rid of excess products.To get rid of temptations and protect yourself from relapse, first finish or eliminate prohibited foods.Maintaining a strict protein diet is very difficult when there are chocolate and chips in the kitchen.
- Find the saved one.Oat bran is essential in the Dukan diet.Plus, you can cook a lot of different dishes with them.And this will significantly diversify your diet.
- Calculate the time of all phases.Carefully time each phase.They depend on how many kilos you want to lose.
let's summarize it
The Dukan diet to lose weight is not the fastest, but it is very effective.Prepare for the fact that you will have to give up your favorite foods for a couple of months.And if you are not ready for this, you should not start a diet.Many people abandon the Dukan diet immediately after an attack because they have already achieved a certain result.But usually this ends with a series of lost kilos.Therefore, it is advisable to think several times before starting a diet of this type.