Rapid weight loss appeals to many people.Lose four or five annoying kilograms in a few days and then continue losing weight without giving up delicious food - isn't this a dream?The Dukan Diet promises fast weight loss without starvation.How does it work?
Pierre Ducan and the Diet of Obesity Patients
For a general practitioner in the 1970sPierre DukanThe patient was contacted.He was overweight and asked his doctor to help him lose weight.Obesity makes the man so exhausted that he is ready to give up any food except meat.
Dr. Dukan met the patient halfway.He recommended that he eat only meat, drink as much water as possible, and add oat bran to his diet as a source of fiber.He began to observe.His patient had amazing success: He began to lose weight rapidly.Lose 5kg in the first week and 2-3kg in the second week.Pierre Dukan realized his diet was working.In the early 2000s, he published a book that became an immediate bestseller.
Principles of the Dukan Diet
The diet is based on protein-rich foods and limits the intake of simple carbohydrates and fats.Product groups are determined by stages.The duration of each phase is calculated individually and is based on the amount of weight you plan to lose.The greater your weight, the longer you need to stay in the first two stages (i.e. active weight loss).
attack phase.The first step of losing weight takes one to seven days.You can eat any protein food in any amount and take 1.5 tablespoons of oat bran daily.Products at this stage:
- Lean meats – beef, pork, poultry;
- internal organs;
- lean fish and seafood;
- egg;
- Dairy products.
By eliminating simple carbohydrates and increasing protein intake, the body can lose up to 5 kg of body weight.These are not only fat deposits but also water reserves in the tissues.However, as the authors of this diet believe, the first effect is extremely important for correct motivation.When the results of a diet are evident, it's easier to stick to it.
cruise phase” At this stage, systematic weight loss occurs. And it is necessary to stay at this stage until the weight is close to the desired weight. This may happen within a month or a year. During this period, protein days alternate with protein days and vegetable days; it is necessary to eat two tablespoons of bran per day. The list of allowed products also includes non-starchy vegetables:
- green leafy vegetables;
- cabbage;
- mushroom;
- green beans;
- Nightshades - peppers, tomatoes, eggplants, zucchini, squash;
- onion;
- Non-starchy root vegetables - turnips, turnips, daikon, radish;
- cucumber
These foods can be eaten without restriction.Starchy vegetables can also be eaten - carrots and beets - but no more than one serving per day.Green salads can be seasoned with a spoonful of vegetable oil.
"Consolidation" stage.The weight is consolidating.The duration of this phase varies from person to person and is calculated using the following formula: 10 days for every 4.5 kg of weight lost.There is no limit to protein foods in the first phase, non-starchy vegetables are retained in the diet, and carbohydrates and fat foods are added:
- Fruit and Berries - One serving per day of any fruit, such as an apple or pear, a cup of berries, half a melon;
- Cheese – up to 40 grams per day;
- Bread - up to two slices, spread with low-fat butter;
- Starchy foods - no more than two 250g servings per week of beans, potatoes, rice and other grains.
Protein should be consumed one day a week.Every day you should not forget about bran, eat two spoonfuls.Twice a week, you can plan a "big meal" and choose a dish that will bring you joy and pleasure.But only one thing:
- Snacks of any product;
- dessert;
- A glass of wine.
"Stable" stage.Dr. Dukan recommends remaining in this phase for life.She has no hard and fast rules.The product list for the previous phase was already quite extensive.You can add any other products at your discretion.Among the main conditions:
- Maintain one day of protein per week;
- Eat three tablespoons of bran daily;
- Physical Activity - If you have the opportunity to walk or climb stairs, do it.
This phase allows for "relaxed" eating, that is, assuming you're already used to a certain diet and won't change it drastically.But if you notice that you start to gain weight, you need to go back to the previous "consolidation" phase and stay there until your weight stabilizes.
Is the Dukan Diet effective?
This weight loss program is so popular that scientific research has been devoted to its effectiveness.Polish scientists have confirmed that women following the Dukan Diet's high-protein diet can lose up to 15 kilograms in 10 weeks.
There are some explanations for this.
- Protein increases the body's calorie expenditure.When dietary carbohydrates are restricted, the body begins the process of gluconeogenesis.Instead of converting carbohydrates into glucose as usual, it converts protein and excess fat into protein.Fat tissue is broken down and used to provide the body's energy needs.
- Protein speeds up metabolism.Metabolic processes occur faster.At the same time, you'll feel fuller for longer and feel satisfied after a meal.
- Protein reduces levels of the hunger hormone ghrelin.It also increases the concentration of hormones responsible for satiety.This reduces appetite and reduces daily calorie intake.
Because the diet is so nutritious and nutritionally adequate, people following this diet rarely consume more than 1,000 calories per day.Losing weight without feeling hungry is one of the main benefits of this weight loss plan.
Dukan Diet Safety and Contraindications
Doctors have mixed opinions about diet.Losing weight is certainly good for your health, but there are also "subtleties" in this aspect.
The first stage is fiber restriction.It requires eating 1.5 tablespoons of oat bran, which contains only 5 grams of fiber.This is too little for normal bowel function.Without fiber, large amounts of protein-rich foods can cause digestive upset, constipation, and bloating.
Dietary fat is limited.When Pierre Ducane developed and popularized this diet, an anti-fat movement was taking place around the world.They are considered dangerous only to the cardiovascular system, and limited use is recommended to prevent heart attacks and atherosclerosis of blood vessels.Dr. Dukan adds some "correlation" to his weight loss plan.He banned more than a tablespoon of vegetable oil per day and recommended replacing natural fats with spreads.Today, the scientific position has changed: it has been proven that spread, not vegetable oil, causes atherosclerosis of blood vessels.A high-protein and high-fat diet is more effective for weight loss than a diet that contains no fat at all.Therefore, it makes no sense to limit healthy fats, including olive and vegetable oils, nuts, and seeds.
Excess protein is harmful to the kidneys.This view has long existed in the medical community.Recent research refutes this fact and proves that if a person's kidneys are fine, a protein diet will not harm him.However, it can worsen the condition in people who are prone to kidney stones.
People with kidney disease should talk to their doctor before trying the Dukan diet.As in gout sufferers: excess protein in the diet can cause elevated uric acid levels in the blood, worsening the condition.Additionally, this diet is not recommended for people with liver disease, metabolic disorders, pregnancy and breastfeeding.