Losing weight quickly attracts many people.Lose four or five hated kilograms in a few days, and then continue to lose weight without giving up delicious food - isn't that a dream?The Dukan diet promises rapid weight loss without hunger.How does it work?
Pierre Dukan and the diet of the obese patient
In the 70s of the 20th century, at 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 any food except meat.
Dr. Dukan met the patient halfway.He advised her to eat only meat, drink as much water as possible, and add oat bran to her diet as a source of fiber.And he began to observe.His patient's success was astounding: he began losing weight quickly.The first week is minus 5 kg, the following week is minus 2-3 kg.Pierre Dukan realized that his diet was working.In the early 2000s, he published a book that instantly became a bestseller.
Principles of the Dukan diet
The diet is based on an abundance of protein foods, limiting simple carbohydrates and fats.The set of products is determined by the phase.The duration of the phases is calculated individually and determined based on the weight you plan to lose.The higher your body weight, the longer you need to stay in the first two phases during which active weight loss occurs.
Attack phase. The first step to losing weight takes one to seven days.You can eat any protein food in any quantity and take 1.5 tablespoons of oat bran daily.Products for this phase:
- lean meat – beef, pork, poultry;
- waste;
- lean fish and seafood;
- eggs;
- dairy products.
By eliminating simple carbohydrates and increasing protein intake, the body loses up to 5 kg of weight.It is not only a matter of fatty deposits, but also of water reserves in the tissues.However, the first effect, as the author of the diet believed, is extremely important for good motivation.When the results of a diet are visible, it is easier to stick to it.
Cruising phase" In this phase, systematic weight loss occurs. And it is necessary to stay there until the body weight approaches the expected one. This can happen in 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 per day. The list of permitted products is expanded with non-starchy vegetables:
- leafy greens;
- cabbage;
- mushrooms;
- green beans;
- nightshades - peppers, tomatoes, eggplants, zucchini, pumpkins;
- onions;
- non-starchy root vegetables - turnips, radishes, daikon, radishes;
- cucumbers
These foods can be consumed 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 spoon of vegetable oil.
“Consolidation” phase. The weight is being consolidated.The duration of the phase is individual, calculated according to the formula: 10 days per 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 fatty foods are added:
- fruits and berries - a serving per day of any fruit, for example, an apple or a 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 dedicated to protein.Every day you should not forget about the bran and eat two spoons of it.And twice a week you can arrange a “belly feast” and choose a dish that will bring you joy and pleasure.But only one thing:
- snack from any product;
- dessert;
- glass of wine.
“Stabilization” phase. Dr. Dukan advises staying in this phase throughout life.She doesn't have strict rules.The list of products from the previous phase is already quite large.You can include any other products at your discretion.Among the main conditions:
- maintain one protein day per week;
- eat three tablespoons of bran per day;
- physical activity: If you can walk or take the stairs, do so.
The phase allows for “relaxation” of the diet, that is, it is assumed that you are already accustomed to a certain diet and will not radically change it.But if you notice that the weight has started to increase, you should return to the previous phase of “Consolidation” and stay there 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.Polish scientists have confirmed that women lose up to 15 kg in 10 weeks on the high-protein diet of the Dukan diet.
There are explanations for this.
- Protein increases the body's caloric expenditure.By limiting carbohydrates in the diet, the body starts the process of gluconeogenesis.And it does not convert carbohydrates, as usual, into glucose, but into proteins and excess fat.Adipose tissue is broken down and used to meet the body's energy needs.
- Proteins speed up metabolism.Metabolic processes occur faster.At the same time, you stay full longer and feel full after eating.
- Protein reduces levels of ghrelin, the hunger hormone. And this 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 on this diet consume more than 1,000 calories per 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 on the diet are mixed.Losing weight is certainly good for your health, but there are “tricky points” in this regard.
The first phase limits the fiber. This involves eating 1.5 tablespoons of oat bran, which contains only five grams of fiber.This is too little for normal intestinal function.In the absence of fiber, an abundance of protein foods will manifest itself in digestive system disorders, constipation and bloating.
Fats are limited in the diet.When Pierre Ducane developed and promoted the diet, an anti-fat campaign took place around the world.They were only recognized as dangerous for the cardiovascular system and it was recommended to limit them to prevent heart attacks and vascular atherosclerosis.Dr. Dukan added some “relevance” to his weight loss plan.He prohibited consuming more than one tablespoon of vegetable oil per day and recommended replacing natural fats with spreads.Today, the position of science has changed: it is proven that it is spreads, 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, there is no point in limiting healthy fats, including olive and vegetable oils, nuts and seeds.
Excess protein is dangerous for the kidneys. This opinion has long 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 suffering from gout: in them, an excess of protein in the diet can cause an increase in the concentration of uric acid in the blood and an exacerbation of the disease.In addition, the diet is not recommended in cases of liver disease, metabolic disorders, during pregnancy and breastfeeding.