Many people have been familiar with 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 especially liked the fact that the diet is adapted to any weight.Therefore, you must first calculate your BMI and find out what weight would be ideal for you.The duration of each phase of the Dukan diet will depend on this.
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 regain the lost kilos if you do not pay attention to your diet.
The Dukan diet, unfortunately, is not suitable for vegans.During this diet, you should consume large amounts of protein.Plant sources of protein do not solve this problem: they still contain carbohydrates, which are prohibited in the diet.But vegetarians can still 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 observes a certain ratio of KBZHU.At first you will need to consume as much protein as possible, but carbohydrates will be prohibited.But as you move from one phase to another, you will gradually increase the percentage of carbohydrates and reduce the proteins.The duration of each phase depends on your weight.In the following table you can see the approximate relationship between the duration of the diet and the extra kilos you want to lose.And to find out your ideal weight and how many kilos you need to lose, calculate your BMI.
Failures can also occur during the Dukan diet.And this is an absolutely normal reaction of the body to restrictions.In this case, there is no need to panic and forget about the diet.It is necessary to immediately react to a deviation in nutrition.First, if you eat a slice of cake or a packet of crisps, you need to stop there.Many continue to eat foods that are not suitable for Dukan, which negatively affects the results.If you fail during the first phase, the attack, then you just need to add an extra day or two to the deadline.At all other stages, after a breakdown, it is worth doing a day of protein fasting.
Dukan attack
The "attack" phase of the Dukan diet is the most important.It is necessary to start the diet correctly, otherwise the lack of results will kill 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 weight loss.Therefore, it is quite strict, which is why it was short-term.A protein diet cannot be continued for long, otherwise you may end up with intestinal or kidney problems.
The Dukan diet allows the following foods during an attack:
- Meat: beef, rabbit, chicken, turkey, lean ham;
- Fish of all varieties (including fatty ones, rich in omega-3) and seafood;
- Egg;
- Dairy products: natural yogurt, ricotta, skimmed milk, low-fat ricotta;
- Oat bran - no more than 1.5 tablespoons.l per day;
- Calorie-free sugar substitute: both synthetic and natural are allowed;
These products, with the exception of bran, can be consumed without restrictions.You can prepare any dish with permitted products and eat it at any time.However, portions still need to be controlled slightly.If your calorie intake is too high, you will experience the opposite effect of your diet.But on the other hand it is better not to starve on purpose to avoid breakdowns.
To prevent the diet from being tasteless, it is allowed to add spices, lemon zest, garlic, onions, vinegar and mustard.
A protein diet can get a little boring, so it's worth diversifying your diet with Dukan dishes.You can also change your favorite pudding or cutlet recipe by simply replacing the foods with low-fat ones and eliminating the prohibited ones.And bran can be used as a flour substitute.
For Dukan breakfast you can prepare an omelette with low-fat cheese, bran pancakes, yogurt with cottage cheese or sliced cheese and meat.For lunch, lean beef, turkey or chicken with spices and herbs, biscuits with cheese or fish are suitable.As a dinner option, you can choose a calamari salad with eggs, seafood or cutlets.
Alternative or cruise
During the “cruise” phase of the Dukan diet, you stick to the attack diet, but start adding vegetables to your diet.Its duration is determined at the rate of 1 kg of excess weight for 6 days.That is, if you plan 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 courgettes are allowed.But potatoes, corn, peas, beans and avocados are strictly prohibited, even though they are also vegetables.Don't forget the bran: 2 tablespoons per day.
You may gain a few pounds on your cruise, but don't be alarmed.During a protein attack, you not only lose excess fat, but also water.By introducing vegetables into the diet, the body restores the fluid balance in the body.That's why you only see water on the scale.But if you take measurements, you will see that there are no extra centimeters added to the sides.
The Dukan alternation or cruise involves a combination of protein-only days and days where vegetables are allowed.There are several programs for this alternation.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 come up with your own plan.It all depends on what is most convenient for you.
Consolidation
You should move on to this part only after the excess weight has already been lost.The main objective of the “consolidation” phase comes from its name: to consolidate the result.At this point the menu becomes much more varied.Now you can eat foods that are high in calories and carbohydrates.The fixation is divided into two equal parts, and their duration depends on the selected weight program.
Throughout the "consolidation" phase you can eat one portion of fruit a day.The best fruits for Dukan fasting are apples, melons, grapefruits, kiwis, peaches, mangoes, nectarines and pears.However, carbohydrate-containing bananas, cherries, sweet cherries and grapes are still prohibited.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 only a chop, but also a couple of 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, consolidation should last 100 days.
Don't forget to add 2 tablespoons of bran to your daily diet.
In the first half of the consolidation the diet includes pasta, cereals (rice, couscous, buckwheat and oatmeal) and potatoes.But you need to do it gradually and start with a serving 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 2 times a week.
During consolidation, you can take a day off from the diet once a week.But that doesn't mean you can run for a burger and pizza.Your diet should not differ much from the dietary one, 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 about a protein day once a week.This is necessary for weight regulation.Without a fasting day of this type there is the risk of gaining several kilograms back.
Stabilization
Stabilization is the final phase of the Dukan diet for weight loss.It focuses on the final consolidation of the result.But this is no longer a diet: it is already a healthy lifestyle.During Dukan stabilization you can eat all your favorite foods, but you must respect some rules:
- Spend a fasting day on squirrels each week.
- Add 3 tablespoons daily.the.oat bran for food use.
- Exercise for about 20 minutes a day.
- Eat intuitively and avoid overeating.
- Drink at least 1.5 liters of water a day.
Drinks allowed for all stages
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.But if you're used to sweet drinks, you can add a calorie-free sweetener.But you can add skim milk.Soft drinks without added sugar are also allowed.And of course, don't forget the water.
During the Dukan diet it is necessary to give up alcohol.It is allowed only in the consolidation phase, but no more than one glass of wine once a week.
Sport during the Dukan diet
In almost all diets, training plays almost the main role.The Dukan diet is no exception.If you want not only a lean, but also a toned body, dedicate at least half an hour a day to exercise.But if for some reason you cannot play sports, you should walk a lot and refuse the elevator.It's free, doesn't take much time, and most importantly, you burn calories and exercise your muscles.
If you still decide to go to the gym, give preference to cardio training.But the energetic ones should be kept to a minimum.You can gain mass through muscle growth, which is what happens on a protein diet.As a result, you don't see results and abandon the diet.
What do doctors and nutritionists say about the Dukan diet?
The main benefit of the Dukan diet will obviously be weight loss.But its peculiarity is preparing the body for the transition to a normal diet without gaining weight.That's why the diet lasts so long.Other benefits of the diet were:
- Easy planning.The Dukan diet contains only prohibited and permitted foods.And decide for yourself what to cook for lunch.It also has a positive effect on the psychological side.It is not necessary to follow a strict menu for every day, so there will be fewer breakdowns.
- Improved skin condition.Many people develop skin rashes precisely because of a poor diet, especially sweets and fast food.You will see for yourself how your skin will lighten and glow in the first few weeks of the diet.
- Quick results.During the first phase, the attack, you will lose most of the kilos.This is very motivating to continue the diet further, because you see its effectiveness in practice.
A study was conducted on the effects of low-carbohydrate diets on human health.And one of the latest discoveries was to lower blood pressure, blood sugar and triglycerides.However, this trend was only demonstrated in women, while the Dukan diet did not produce similar results in men.
Another experiment showed that low-carb diets affect our hunger.Tests showed that those who followed this diet had lower levels of ghrelin.This is an enzyme responsible for human appetite.This means that with the Dukan diet, due to the high percentage of protein in the diet, the constant feeling of hunger will disappear.
But if you are at risk for kidney stones, then the Dukan diet is not for you.High protein content can only make the situation worse.
Preparation for the Dukan diet
If you have decided for sure that the Dukan diet is right for you, there is no need to immediately change your diet.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 incorrectly represent the list of allowed foods, the diet will simply have no effect.To avoid learning this list, stick it on the refrigerator.
- Get rid of excess products.To free yourself from temptation and protect yourself from relapse, eat or eliminate forbidden foods first.Maintaining a strict protein diet is very difficult when chocolate and chips are in the kitchen.
- Find the bran.Oat bran is essential in the Dukan diet.Furthermore, you can cook many different dishes with them.And this will significantly diversify your diet.
- Calculate the times of all phases.Carefully calculate the times of each phase.They depend on how many kilos you want to lose.
Let's summarize
The Dukan diet for weight loss is not the fastest, but very effective.Be prepared for the fact that you will have to give up your favorite foods for a couple of months.And if you are not ready for this, you should not start a diet.Many people abandon the Dukan diet immediately after an attack because they have already achieved a certain result.But this usually ends up with a series of lost pounds.Therefore, you should think several times before starting such a diet.