Losing weight quickly attracts many people.Losing four or five hated kilos in a few days and then continuing 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 obese patient's diet
In the 70s of the 20th century, a general practitioner Pierre Dukan the patient contacted.He was overweight and asked his 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 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 impressive: he began to lose weight quickly.The first week is 5 kg less, the following week it is 2-3 kg less.Pierre Dukan realized that his diet was working.In the early 2000s, he published a book that became an instant bestseller.
Dukan Diet Principles
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 phase times are calculated individually and determined by the weight you want to lose.The greater your body weight, the longer you will need to remain in the first two phases, where 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 per day.Products for this phase:
- lean meat - beef, pork, poultry;
- offal;
- lean fish and seafood;
- eggs;
- dairy.
By eliminating simple carbohydrates and increasing protein intake, the body loses up to 5 kg of weight.It's not just 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 follow it.
Cruise phase" In this phase, systematic weight loss occurs. And it is necessary to remain in it until the body weight approaches the expected one. This can happen in a month or a year. During this period, protein days alternate with protein and vegetable days; it is necessary to consume two spoons of bran daily. The list of permitted products is expanded with non-starchy vegetables:
- green leaves;
- cabbage;
- mushrooms;
- pods;
- nightshade - peppers, tomatoes, eggplants, zucchini, pumpkin;
- onion;
- non-starchy roots - 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 spoonful of vegetable oil.
“Consolidation” phase. The weight is being consolidated.The duration of the phase is individual, calculated by the formula: 10 days for every 4.5 kg of body weight lost.Protein foods from the first phase are not limited, non-starchy vegetables remain in the diet, carbohydrates and fatty 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 250-gram servings per week of vegetables, potatoes, rice and other grains.
One day a week should be protein.Every day you should not forget about bran and eat two spoons.And twice a week you can organize a “belly feast” and choose a dish that will bring you joy and pleasure.But just one thing:
- snack from any product;
- dessert;
- glass of wine.
"Stabilization" phase. Dr. Dukan advised remaining in this phase throughout life.She doesn't have hard and fast rules.The list of products from the previous phase is already quite broad.You can include any other products at your discretion.Among the main conditions:
- maintain one protein day per week;
- eat three tablespoons of bran daily;
- physical activity – if you have the opportunity to walk or climb stairs, do so.
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 drastically.But if you notice that the weight has started to increase, you need to return to the previous “Consolidation” phase 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.Scientists in Poland have confirmed that women lose up to 15 kg over 10 weeks on the high-protein Dukan Diet.
There are explanations for this.
- Protein increases the body's caloric expenditure.By limiting carbohydrates in the diet, the body begins the process of gluconeogenesis.And it does not convert carbohydrates, as always, into glucose, but proteins and excess fat.Adipose tissue is broken down and used to meet the body's energy needs.
- Protein speeds up metabolism.Metabolic processes occur faster.At the same time, you stay fuller for 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 your appetite and reduces your daily calorie intake.
With a nutritious diet and plenty of nutrition, few who follow 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 “delicate points” in this regard.
The first phase limits the fiber. It involves eating 1.5 tablespoons of oat bran, which contains just five grams of fiber.This is too little for normal bowel function.In the absence of fiber, an abundance of protein foods will manifest itself as disruption of the digestive system, constipation and bloating.
Fats are limited in the diet.When Pierre Ducane developed and promoted the diet, there was an anti-fat campaign underway around the world.They were recognized only as dangerous for the cardiovascular system and were recommended to be limited to prevent heart attacks and vascular atherosclerosis.Dr. Dukan added some “relevance” to his weight loss plan.He banned consuming more than a 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 pastes, 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. This opinion existed in medicine for a long time.Recent studies refute this fact and prove that if a person's kidneys are fine, a protein diet will not harm him.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 worsen the disease.Also, the diet is not recommended for liver disease, metabolic disorders, during pregnancy and breastfeeding.