Losing weight quickly attracts many people.Losing four or five hated kilograms in a few days and then continuing to lose weight without giving up delicious foods: isn't this a dream?The Dukan diet promises rapid weight loss without hunger.How does it work?
Pierre Dukan and the diet of the obese patient
In the 70s of the 20th century, by a general practitioner Pierre Dukan contacted the patient.He was overweight and asked his doctor to help him lose weight.Obesity tired the man so much that he was ready to give up any food except meat.
Dr. Dukan met the patient halfway.She advised him to eat only meat, drink as much water as possible, and add oat bran to his diet as a source of fiber.And he began to observe.His patient's success was astonishing: he began to lose weight rapidly.The first week it is minus 5 kg, the following week it is minus 2-3 kg.Pierre Dukan realized that his diet was working.In the early 2000s he published a book that immediately became a bestseller.
Principles of the Dukan diet
The diet is based on an abundance of protein foods, limiting simple carbohydrates and fats.The set of products is determined by the phase.The time of the phases is calculated individually and determined by the weight you intend to lose.The higher your body weight, the longer you need to stay in the first two phases, where active weight loss occurs.
Attack phase. The first step to losing weight takes one to seven days.You can eat any protein food in any quantity and take 1.5 tablespoons of oat bran per day.Products for this phase:
- lean meat: beef, pork, poultry;
- offal;
- lean fish and seafood;
- egg;
- dairy products.
By eliminating simple carbohydrates and increasing protein intake, the body loses up to 5 kg of weight.These are not only fat deposits, but also water reserves in the tissues.However, the first effect, as the author of the diet believed, is extremely important for proper motivation.When the results of a diet are evident, it is easier to stick to it.
Cruise phase" At this stage, systematic weight loss occurs. And it is necessary to stay in it until the body weight approaches the expected one. This can happen in a month or a year. During this period, protein days alternate with protein and vegetable ones; you need to consume two tablespoons of bran per day. The list of allowed products is expanded with non-starchy vegetables:
- green leafy vegetables;
- cabbage;
- mushrooms;
- green beans;
- nightshade - peppers, tomatoes, aubergines, courgettes, pumpkin;
- onions;
- non-starchy root vegetables - turnips, radishes, daikon, radishes;
- cucumbers
These foods can be consumed without restrictions.Starchy vegetables are also allowed: carrots and beets, but no more than one serving per day.Vegetable salads can be seasoned with a spoonful of vegetable oil.
"Consolidation" phase. The weight is consolidating.The duration of the phase is individual, calculated with the formula: 10 days for every 4.5 kg of body weight lost.Protein foods of the first phase are not limited, non-starchy vegetables remain in the diet, carbohydrates and fatty foods are added:
- fruits and berries: a portion per day of any fruit, for example, an apple or pear, a glass of berries, half a small melon;
- cheese - up to 40 grams per day;
- bread - up to two slices with low-fat butter;
- starchy foods - no more than two 250 gram servings per week of legumes, potatoes, rice and other grains.
One day a week should be high in protein.Every day you should not forget about bran and eat two spoons.And twice a week you can organize a “belly party” and choose a dish that will bring you joy and pleasure.But just one thing:
- snack from any product;
- dessert;
- glass of wine.
"Stabilization" phase. Dr. Dukan recommends staying in this phase for life.It has no hard and fast rules.The list of products from the previous phase is already quite extensive.You can include any other products at your discretion.Among the main conditions:
- maintain one protein day a week;
- eat three tablespoons of bran a day;
- physical activity: If you have the ability to walk or take the stairs, do so.
The phase allows for "relaxation" of the diet, that is, it is assumed that you are already used to a certain diet and are not going to change it radically.But if you notice that the weight has begun to increase, you need to return to the previous “Consolidation” phase and stay there until the weight stabilizes.
Is the Dukan diet effective?
This weight loss program has become so popular that scientific research has been devoted to its effectiveness.Polish scientists have confirmed that women following the high-protein Dukan diet lose up to 15kg over the course of 10 weeks.
There are explanations for this.
- Protein increases the body's calorie expenditure.When you limit carbohydrates in your diet, your body starts the process of gluconeogenesis.And it does not convert carbohydrates, as usual, into glucose, but excess proteins and fats.Adipose tissue is broken down and used to meet the body's energy needs.
- Proteins speed up metabolism.Metabolic processes occur faster.At the same time, you feel full longer and feel satisfied after eating.
- Protein reduces levels of the hunger hormone ghrelin. And it increases the concentration of the hormones responsible for satiety.This reduces appetite and reduces daily calorie intake.
With a nutritious and filling diet, few of those following this diet consume more than 1,000 calories per day.Losing weight without feeling hungry is one of the main benefits of this weight loss plan.
Safety and contraindications of the Dukan diet
Doctors' opinions on the diet are mixed.Losing weight is certainly good for your health, but there are some "delicate points" about it.
The first phase limits the fiber. This involves eating 1.5 tablespoons of oat bran, which contains only five grams of fiber.This is too little for normal intestinal function.In the absence of fiber, the abundance of protein foods will be manifested by disorders of the digestive system, constipation and bloating.
Fats are limited in the diet.When Pierre Ducane developed and promoted the diet, an anti-fat campaign was underway around the world.They were recognized only as dangerous for the cardiovascular system and it was recommended to limit them to prevent heart attack and vascular atherosclerosis.Dr. Dukan has added some “relevance” to his weight loss plan.He prohibited consuming more than a tablespoon of vegetable oil per day and recommended replacing natural fats with spreads.Today the position of science has changed: it has been proven that it is spreads, and not vegetable oils, that cause atherosclerosis of blood vessels.And diets high in protein and fat are more effective for weight loss than those without fat.Therefore, it makes no sense to limit healthy fats, including olive and vegetable oils, nuts and seeds.
Excess protein is dangerous for the kidneys. For a long time this opinion existed in medicine.Recent studies disprove this fact and show that if a person's kidneys are fine, a protein diet will not cause them any harm.However, it can aggravate the condition of people prone to developing kidney stones.
People with kidney disease should talk to their doctor before trying the Dukan diet.As in patients with gout: in them, excess protein in the diet can cause an increase in the concentration of uric acid in the blood and an exacerbation of the disease.Also, the diet is not recommended in cases of liver disease, metabolic disorders, during pregnancy and breastfeeding.