The Dukan Diet
Information about diet
the Principle of this technique was very similar to the meaning of many other low-carb diets. At the same time Duke went a little further – he took into account the factor of individuality. The fact that each person has by nature inherent potential – a certain number of fat cells. The risk of rapid weight gain is higher in those people who have such cells more. It should take into account the fact that regular overeating fat cells are divided in two, which further increases fat accumulation. Sitting on a diet, we reduce its volume, but the number of fat cells remains the same (with the slightest relaxation of the diet they again begin to share). Because of this, it is incredibly difficult to keep the result. Dukan suggested to their patients diet over a long period of time and is divided into stages – the first half of the diet (2 phase) carries the weight, and the second (stage 2) – establishes the result. This approach allowed to "bypass" the genetic predisposition to obesity – diet removes excess volume, and then stabilize the weight (fat tissue no longer grows, the weight remains at the optimum level).
The division of the diet into stages
The "attacking" phase
the Initial phase is often called the "attack". He starts the process of burning fat. The duration of the phase depends on two factors: the initial weights and the desired result. You can lose weight 2-6 kg. By the time it takes 3-10 days. If you need to lose no more than 10 kg, the minimum duration (3 days). If you want to lose about 20 kg, will take 3-5 days. If you wish to lose weight by 20-30 kg, will have to tune in 5-7 days strict diet. Well, to start the process of weight loss in severe obesity should be devoted to the first stage 10 days.
In the initial period of the diet on the priority position are protein products. Active absorption of proteins on the background of drastic cuts in the proportion of carbohydrates provokes the appearance in the blood of ketone bodies – because of this, you will feel dry mouth, you may receive the smell of acetone breath. To counteract this side effect and cleanse the body Dukan recommends that daily drink at least 1.5 liters of water without gas. Glad that the size of the portions is not limited to food you can eat to satiety.
Diet Dr Dukan during this period forces us to adhere to certain recommendations. It is necessary to exclude from the menu all fatty meats (pork, lamb, duck, goose). It also eliminates the use of the sauce when cooking meat. Allowed to eat meat: Turkey and chicken without the skin, as well as beef, veal, horse, rabbit (except for the fatty parts). You can eat offal, seafood and any fish. For cooking, use a grill and a steamer. Egg whites can be eaten without restrictions, whole eggs – 2 pieces a day (with the excess cholesterol in the blood have to restrict the intake of egg yolks to 3-4 pieces a week). Ducane recommends the introduction in the diet of dairy products low fat. You can eat low-fat yogurt with or without additives — not more than 2 servings per day.
Sugar is banned, salted food possible, but very moderately. It is permissible to use spices (any), sugar substitutes, vinegar. The taste of the dishes can be enriched with lemon juice and garlic. To have no desire to eat, it is recommended that chewing gum (but not sugar-based). Dukan advises daily walk at least 20 minutes and exercise regularly. To maintain the feeling of satiety and regulate bowel activity everyday you need to eat 1.5 tbsp of oat bran. Bran must be washed down with water, absorb liquid, they swell in the stomach and fill it.
Following the active phase of the diet is called "Cruise". During this period the Dukan diet for weight loss alternates protein days with days allowing you to eat a lot of vegetables (they complement protein). The duration of this phase of the diet is strictly individual (from 1 to several months). Vegetables need to eat raw, boiled, baked in foil. The range of plant foods include artichokes, chicory, eggplant, asparagus, cucumbers, tomatoes, broccoli and other cabbage. You can also eat celery, leek, pumpkin, squash, spinach, onions. It is permissible to enter in the menu, radish, soybeans, turnips, different types of mushrooms. Excluded foods rich in starch (we are talking about beans, peas, potatoes, rice). Can not eat grains, lentils and avocado.
you Must follow certain rules. First, you need to eat only when appetite. Days devoted to proteins (P), should be alternated with days devoted to proteins and vegetables (FOR). When excess weight less than 10 kg, the diagram looks like this: 1P/1BY. If you wish, a valid schema 3P/5P 3PO or/5ПО. When you are over weight more than 10 kg recommended scheme 5P/5ПО. At this stage the norm of the bran should be increased to 2 tablespoons per day. Every day walk for half an hour. Water rate remains the same (1.5 l per day).
This step allows you to add to your diet:
- a Small amount of dry wine high quality
- 1 teaspoon cream (3-4% fat) and skimmed cocoa
- a Little soy cream, ketchup, starch
- a Few drops of vegetable oil
- Slice low-fat cheese (up to 6% dry weight)
throughout the day is supposed to add to the diet for only 2 product from the list above. Also when cooking is permissible to use certain products. It can be:
- Garlic and algae
- agar-Agar and gelatin
- Any sweeteners
- low Calorie drinks (1 glass of beverage should not contain more than 1 kcal)
- Dietary canned fish
- Soy sauce
- hot peppers and gherkins
- Any spices
- Cheese and mustard
- Milk medium or minimal fat content
- Soy tofu cheese
- Crab sticks – up to 8 per day
the Next phase of the diet is to maintain results. You need to gradually return to normal diet, but not gain weight. Stage duration is calculated by the number of lost pounds – this figure needs to be multiplied by 10. Products 1-St and 2-nd stages are complemented by a serving of fruit (will have to forget about bananas, grapes and cherries). You can also eat 2 slices of bread, 40 g of a Mature cheese and a couple of servings of foods rich in starch. Every Thursday should be pure proteins. 2 times a week (but not in a row) for lunch, you can afford any your favorite dish.
This phase also aims to consolidate and stabilize the results diet. The norm of the bran should be increased to 3 tablespoon per day. 1 day a week is supposed to arrange unloading on pure proteins. The duration of the stage is arbitrary, but it is better to follow such a plan nutrition throughout life.
How to calculate weight?
of Course, to calculate the weight by using any online calculator, but if you decide to stick to the diet, use the service provided on the official websitewww.dukandiet.co.uk. The weight calculation is free. To fill in the questionnaire need Latin letters. You should also put a tick in the appropriate boxes. First you will need the following information: name, gender, current weight (in the combo box you want to change pounds to kilograms), email (for information). In the next window, specify the desired weight, the number of previous diets, maximum weight (including during pregnancy), minimum weight of 18 years, a stable weight (i.e. the weight that it is possible to maintain without effort), as well as growth. The next block will require you the answers to the following questions: whether you take your time to lose weight, is there a genetic predisposition to obesity, number of pregnancies, easy the weight goes when you restrict food, the presence of unpleasant symptoms (fatigue) during the passage of the diets. Will also need an assessment of bone structure (around the circumference of the wrist). Completing the questionnaire is confidential – you need to specify the exact date of birth, name, e-mail, to set and confirm a password. If they are not filled all the graphs, calculation is not feasible and have to go back to filling out the form. If errors are not allowed and all fields are filled, you will be taken to the page, which shows the duration of each phase and the rate of weight loss. For example, a weight of 72.8 kg of the first stage will take 3 days and will carry 1.1 kg, the second phase will take 33 days and allow you to lose 3.6 kg, the third phase will take 47 days (weight will remain stable – 68.1 kg). Well, the last stage needs no comment – just eat right and keep the result achieved.
The advantages of the diet
the Dukan Diet has many advantages. It is based on accessible and useful products. Weight goes fast enough, the result is stable. The active phase of weight loss takes not much time and not make you starve. Diet to follow at home and at work, it does not cause serious discomfort.
Diet proposed by Dukan, has its disadvantages. In the early days, there is increased concentration of ketone bodies – they suppress appetite but cause unpleasant symptoms (weakness, fatigue, bad breath). But I was not happy with the correct ratios of nutrients. Can develop a deficiency of biologically active substances — vitamins and minerals (it makes sense to take pharmacy vitamin-mineral complex). Insufficient intake of lipids affects metabolic processes. Diet requires cooking – it can quickly annoy the people who don't like to spend in the kitchen a lot of time. However, you can order diet meals in stores products for the Dukan diet, but it will require a financial investment.
Contraindications to the diet
the Dukan Diet for weight loss has a number of contraindications. These include pathology of the digestive system, kidneys, liver. Do not use diet for disorders of metabolism and in gout. This diet is contraindicated in pregnant women, nursing mothers, and girls, the menstrual cycle have not already installed (seen that diet can cause the failure of the cycle). It is undesirable to stick to your diet during menopause and in premenopausal. It is not necessary to resort to a diet, planning to soon become pregnant or suspecting pregnancy. Such limitations are explained by the fact that the lack of fat leads to hormonal disorders. Deficiency of fat affects not only the hormones – while diet may be problems with the gall bladder and the gastrointestinal tract. A deficiency of vitamins and minerals during the passage of the active phase of weight loss can negatively affect the cardiovascular and digestive systems. Shortage of carbohydrates is not the best effect on brain activity – if you are doing mental work, then the diet can you absolutely not suitable. Also from the diet will have to give those individuals who exhibit mood swings, irritability, tendency to depression. Before you begin a diet, be sure to pass the examination. Since the diet long lasting, does not hurt to periodically monitor its status, passing the necessary tests.
Detailed Dukan diet presented in our article, has decent reviews. The main advantage is the absence of hunger, even during the period of active burning fat, you can eat to satiety and no need to settle for the microscopic portions of food. At the same time, many complain that the first stages of the diet are accompanied by some malaise. Better to coincide with the beginning of the diet to the days when you are busy at work.