Many people have known about the Dukan diet since the 1970s.It was one of the first low-carb diets that worked well in practice and people liked it.And I particularly liked that the diet is tailored to every weight.Therefore, you first need to calculate your BMI and find out what weight would be ideal for you.The duration of each phase of the Dukan diet depends on it.
This diet is good because the final phase of the Dukan diet consolidates the results and prepares the body for the transition to normal nutrition.But don't take this fact for granted.Even after such a well-thought-out diet, you can gain back the pounds you lost if you don't pay attention to your diet.
Unfortunately, the Dukan diet is not suitable for vegans.During this diet you should consume large amounts of protein.Plant protein sources do not solve this problem - they still contain carbohydrates that are prohibited in the diet.But vegetarians can also try the Dukan diet for weight loss.
Phases of the Dukan diet and basic principles
The Dukan diet is a low-carb diet divided into phases.Its creator believed that a person can lose weight without any special restrictions if he maintains a certain ratio of KBZHU.First of all, you need to consume as much protein as possible, but carbohydrates are prohibited.But from phase to phase, you gradually increase the proportion of carbohydrates and reduce the proportion of proteins.How long each phase lasts depends on your weight.In the table below you can see the approximate ratio between the duration of the diet and the extra pounds you want to lose.And to find out your ideal weight and the amount of pounds you need to lose, calculate your BMI.
Disturbances can also occur during the Dukan diet.And this is a completely normal reaction of the body to restrictions.In this case, there is no need to panic and forget about the diet.Any deviation in diet must be responded to immediately.Firstly, if you eat a piece of cake or a packet of crisps, you need to stop.Many continue to eat foods that are not suitable for Dukan, which negatively affects the results.If you fail in the first phase, the attack, you just need to extend the deadline for another day or two.In all other phases, after a breakdown, it is worth taking a protein fasting day.
Dukan attack
The “attack phase” of the Dukan diet is the most important.You must start the diet correctly, otherwise the lack of results will negate any desire to follow its principles.Be prepared to eat lots of protein foods during the attack.But carbohydrates must be completely eliminated.
The attack is the shortest phase of the Dukan diet.It is specifically aimed at losing weight.Therefore, she is quite strict, which was the reason for her short tenure.A protein diet cannot be maintained for a long time, otherwise intestinal or kidney problems may occur.
The Dukan diet allows the following foods during an attack:
- Meat: beef, rabbit, chicken, turkey, lean ham;
- Fish of all kinds (including fatty ones, rich in omega-3) and seafood;
- eggs;
- Dairy products: natural yogurt, cottage cheese, skimmed milk, low-fat cottage cheese;
- Oat bran – no more than 1.5 tbsp.l per day;
- Sugar substitutes without calories: both synthetic and natural are permitted;
These products, with the exception of bran, can be consumed without restrictions.You can prepare any dish from approved products and eat it at any time.However, portions still need to be slightly controlled.If your calorie intake is too high, you will experience the opposite effect of your diet.On the other hand, it is better not to deliberately starve yourself in order to avoid failures.
So that the diet does not become boring, it is allowed to add spices, lemon peel, garlic, onions, vinegar and mustard.
A protein diet can become a little boring, so it is worth diversifying your diet with Dukan dishes.You can even change your favorite pudding or schnitzel recipe by simply replacing the foods with low-fat ones and omitting the forbidden ones.And bran can be used as a substitute for flour.
For a Dukan breakfast, you can make yourself an omelet with low-fat cheese, bran pancakes, yogurt with cottage cheese or sliced cheese and meat.Lean beef, turkey or chicken with spices and herbs, biscuits with cheese or fish are suitable for lunch.For dinner you can choose squid salad with egg, seafood or schnitzel.
Alternative or cruise
During the “cruise” phase of the Dukan diet, you stay on the attack diet but start adding vegetables to your diet.The duration is determined based on 1 kg of excess weight for 6 days.That is, if you want to lose 10 kg at the start of the diet, the Dukan cruise lasts 60 days.Tomatoes, cucumbers, spinach, green beans, cabbage, peppers, mushrooms, asparagus, dill, eggplant and zucchini are permitted.But potatoes, corn, peas, beans and avocados are strictly forbidden, although they are also vegetables.Don't forget about the bran - 2 tablespoons a day.
You may gain a few pounds during your cruise, but don't be alarmed.During a protein attack, you not only lose excess fat, but also water.By including vegetables in the diet, the body restores the fluid balance in the body.That's why you only see water on the scale.However, if you take measurements, you will notice that no extra centimeters are added to the sides.
The alternating or Dukan cruise is a combination of protein-only days and vegetable-allowed days.There are different programs for this change.You can choose between 5/5 (5 days of protein and 5 days of protein with vegetables), 7/7, 5/2 and 1/1.But you can develop your own plan.It all depends on what is more convenient for you.
Consolidation
You should only continue with this part when the excess weight has already been lost.The main goal of the “Consolidation” phase is clear from its name: it consolidates the result.At this point the menu becomes much more varied.You can now eat foods that contain more calories and carbohydrates.The attachment is divided into two equal parts, the duration of which depends on the weight program selected.
During the entire “consolidation phase” you can eat one serving of fruit every day.The best fruits for Dukan fasting are apples, melons, grapefruit, kiwi, peaches, mangoes, nectarines and pears.However, carbohydrate-containing bananas, cherries, sweet cherries and grapes are still banned.Bread (no more than two pieces per day) and hard cheese (up to 40 g) are also allowed.You can add fattier meats like pork to your diet.This can be not just a cutlet, but also a few pieces of bacon.
To calculate the duration of consolidation, you need to multiply the excess weight at the start of the diet by 10.That is, if you plan to lose 10 kilos, the consolidation should take 100 days.
Don't forget to add 2 tablespoons of bran to your daily diet.
In the first half of consolidation, the diet includes pasta, cereals (rice, couscous, buckwheat and oatmeal) and potatoes.However, you must do this gradually, starting with a portion of no more than 250 grams.You can afford such a lunch or dinner once a week.In the second half of the phase, these carbohydrate dishes can be eaten twice a week.
During consolidation, you can give yourself a rest day from the diet once a week.But that doesn't mean you can run for a burger and a pizza.Your diet should not differ much from the diet, but a small portion of a forbidden dish and a glass of wine are allowed.This will help you stay on track with your diet.
Don't forget to take a protein day once a week.This is necessary for weight regulation.Without such a day of fasting, there is a risk of gaining several kilograms back.
stabilization
Stabilization is the final phase of the Dukan diet for weight loss.The focus is on the final consolidation of the result.But this is no longer a diet - it is already a healthy lifestyle.During Dukan stabilization, you are allowed to eat all your favorite foods, but you must follow certain rules:
- Spend a fasting day with squirrels every week.
- Add 3 tbsp daily.l.Oat bran as food.
- Do about 20 minutes of exercise every day.
- Eat intuitively and avoid overeating.
- Drink at least 1.5 liters of water per day.
Drinks allowed for all phases
During the first three Dukan phases - Attack, Cruise and Consolidation - you should avoid all high-calorie drinks.Tea and coffee are only allowed without sugar.However, if you are used to sweet drinks, you can add a non-calorie sweetener.But you can add skim milk.Lemonades without added sugar are also allowed.And of course don't forget the water.
During the Dukan diet you must avoid alcohol.It is allowed only in the consolidation phase, but no more than one glass of wine once a week.
Exercise during the Dukan diet
Training plays the main role in almost every diet.The Dukan diet is no exception.If you want not only a slim but also a toned body, then take at least half an hour a day to exercise.However, if for some reason you cannot exercise, you should walk a lot and refuse the elevator.It's free, doesn't take much time and most importantly, you'll burn calories and exercise your muscles.
If you still decide to go to the gym, then give preference to cardio training.But the power levels should be kept to a minimum.You can increase in size through muscle growth, which is the case with a protein diet.As a result, you don't see results and stop the diet.
What do doctors and nutritionists say about the Dukan diet?
The main benefit of the Dukan diet will, of course, be weight loss.However, the special difference is preparing the body for the transition to a normal diet without weight gain.That's why the diet takes so long.Other benefits of the diet included:
- Easy planning.The Dukan diet contains only prohibited and permitted foods.And you decide what to cook for lunch.It also has a positive effect on the psychological side.You don't have to stick to a strict menu every day, so there are fewer failures.
- Improved skin condition.Many people develop rashes precisely because of poor diet, especially sweets and fast food.You will see for yourself how your skin becomes clearer and more radiant in the first few weeks of the diet.
- Fast results.In the first phase, the attack, you will lose the most pounds.This is very motivating to continue the diet because you can see its effectiveness in practice.
A study was conducted on the effects of a low-carbohydrate diet on human health.And one of the most recent discoveries was the fact that it can lower blood pressure, blood sugar and triglycerides.However, this trend could only be demonstrated in women, while the Dukan diet did not produce comparable results in men.
Another experiment proved that a low-carb diet affects our hunger.Tests showed that those who followed this diet had lower levels of ghrelin.This is an enzyme that is responsible for the human appetite.This means that on the Dukan diet, your constant feeling of hunger will disappear due to the high protein content in the food.
However, if you are at risk of developing kidney stones, the Dukan diet is not for you.High protein levels can only make the situation worse.
Preparing for the Dukan diet
If you have definitely decided that the Dukan diet is right for you, you don't need to change your diet right away.There are a few things you need to do along the way to prepare.
- Read all the rules.This is the most important thing when starting the Dukan diet.If you misrepresent the list of permitted foods, the diet will simply have no effect.To avoid learning this list, simply tape it to your fridge.
- Eliminate excess products.To get rid of temptations and protect yourself from relapses, first eat or let go of forbidden foods.When there are chocolate and chips in the kitchen, it is very difficult to follow a strict protein diet.
- Find the bran.Oat bran is indispensable in the Dukan diet.In addition, you can use it to prepare many different dishes.And this will make your diet significantly more varied.
- Calculate the timing of all phases.Carefully calculate the timing of each phase.They depend on how many kilos you want to lose.
Let's summarize it
The Dukan diet for weight loss is not the fastest, but very effective.Be prepared to go without your favorite foods for a few months.And if you are not ready for this, you should not start a diet.Many people stop the Dukan diet immediately after an attack because they have already achieved a certain result.But it usually ends with a set of pounds lost.Therefore, before starting such a diet, you should think about it several times.