What is the essence of the method from Dukan?
After the famous French doctor Pierre Dukan developed his unique method, which allows not only to lose weight, but also to stabilize the weight lost, he became the most popular nutritionist in France.
The essence of the Dukan diet is described in his 19 books, which summed up the results of 30 years of his work. This diet is recognized worldwide.
Ducan argues as follows: The human body can effectively use in the form of fuel calories from different types of carbohydrates:
- from the “quick” ones that are harmful - these are sugar and confectionery;
- from the "slow" - potatoes and products from durum wheat.
The body loves carbohydrates as it processes them like a car engine, quickly and easily. Fats can be used as fuel in the role of fuel, but proteins cannot.
Proteins only baby organisms can use well, in a growth period that lasts up to 17-18 years. The adult body needs them in order to care for the body - with their help hair grows, skin is renewed, red blood cells are produced.
If a person eats a lot of proteins, his body loses energy reserves, as he uses only what he needs to add the body, and does not gain weight. When I understood it, but I came to the conclusion: people can be given the opportunity to eat freely, without restricting themselves in the amount of food, and without gaining weight. ”
The first two phases of the Dukan diet
Two phases of the diet provide weight loss, and the next two fix achieved, so that you do not gain weight again. At the level of the first and second phases, normal weight is already reached.
During the first phase, short, which takes from two to seven days, depending on how much weight must be dropped, it is allowed to eat foods that contain a lot of proteins.
There are only 72 of them - meat and fish, eggs and poultry, seafood, dairy products. These products can be eaten in any form and in any quantity. Those who want to lose a little weight can devote to this phase from 2 to 4 days, and people will need 7 days in full. During this very effective phase, you can lose 1.5-4 kg of weight.
The second phase is the same 72 protein-rich foods, but 28 kinds of green vegetables are added to them. In these products, fats and sugar are absent, it is low-calorie food.No matter how much a person eats, half goes to waste. So the amount of food consumed does not matter, and the human metabolism begins to transform.
During the second stage, a person gets rid of one kilogram of weight per week. Suppose there is a desire to lose 10 kilograms of weight. For 4-5 days of the first phase, you can lose one and a half kilograms, then you will lose 8 kilograms, which will take 8 weeks. If you want to lose 15 kg, you will need to add another five weeks to the second stage.
Ducan argues: “It doesn’t matter how much a person eats at this stage - the body will take only what it needs, and it will not process and absorb everything else. The extra will just go away. Any of the planned products can be eaten at any time of the day and in any quantity - as with a buffet style meal. Inside the established set of products - complete freedom. "
The second two phases of the Dukan diet
The next stage of the Dukan diet also consists of two parts and is aimed at again not to gain weight. Being overweight has become a worldwide problem precisely because it is relatively easy to lose weight, but very few people manage to maintain the results achieved.
Time passes, even for several years, and everything returns to the previous level. The return of weight makes the body more sensitive to diets. It is at this stage that a transitional phase is required from a strict diet to a normal diet. This phase is called Binding.
In this phase, all 100 foods are saved, they will form the basis of nutrition for life. But you can add two kinds of fruit a day, a couple of pieces of bread, a piece of cheese. Twice a week, you can add pasta or rice. Two festive dinners are also allowed, where you can eat any snack, main course, drink a glass of wine to the dessert. Sweets can begin to eat, albeit little by little.
This diet must be continued, counting 10 days on one pound dropped. Dropped 5 kg - maintain a diet of 50 days, 10 kilos lost - 100 days.
And then the fourth phase begins, which is to follow the three rules:
- Every day you have to eat one day at the level of the first stage (72 products);
- arrange daily walks of 20 minutes;
- Every day, eat three spoons of oat bran, a natural, coarse cereal product that acts as a preservative against weight gain.
The fourth phase of the diet lasts a lifetime.
So, once again the essence of the Dukan diet: the consumption of protein foods quickly reduces weight, the alternation of protein days with protein-vegetable results in an optimal weight, and then the rest of life is enough to arrange a protein day once a week.
Ducane believes that successful weight loss is based on achieving optimal weight.
It does not have to be the weight that a person wants to achieve - it is determined not only by aesthetic considerations, but also by age, heredity with regard to obesity, a history of weight problems and other parameters.