Dukan diet: rules, results, reviews

This diet was developed by a famous nutritionist from France. Dr. Dukan himself called his diet “eat and lose weight.” He explained this by the fact that according to his nutritional system, you can eat a lot of healthy and satiating foods, but they are low in calories.

Principles of the Dukan Diet

Despite the duration of the diet, it is quite easily tolerated. You won't have to torture your body with hunger and you will feel good. The reason for this paradox is the large number of dishes made from fish, meat and dairy products.

The most important principle of this diet is to give up carbohydrate foods in favor of protein foods. The list of foods allowed on this diet is quite extensive:

• Beef tenderloin.
• Veal
• Rabbit meat.
• Horse meat.
• Beef tongue and liver.
• Lamb meat.
• Poultry meat, except goose and duck. Poultry meat should be consumed without the skin.
• Any seafood.
• Any sea fish. It is better to boil, bake or steam the fish. You can eat salted or dried fish.
• Any dairy products with low fat content up to 1.5%.
• Chicken or quail eggs.
• Herbs and seasonings.
• Vinegar.
• Powdered milk.
• Soy sauce.
• Gherkins.
• Lemon.
• Bow.
• Ketchup.
• Chewing gum without sugar.

All other foods and additives are prohibited. It is very difficult to list them all. Therefore, it is easier to stick to the list of what is allowed. And if you have doubts about a product, then see if it is on the approved list.

The Dukan diet consists of several stages. The first stage involves getting rid of as many extra pounds as possible. Its duration is determined by the individual state of the human body. During the second stage, weight loss continues, but at a slower rate. During the next two stages, the result is consolidated. You end up losing weight in such a way that it never comes back.

Stages of the Dukan Diet

The initial stage of this diet is called “Attack”. The duration of this period is up to 10 days. The specific number is determined by the number of kilograms that need to be lost. In most cases, 2 days to a week is enough. To determine the duration of the attack, adhere to the following parameters: if you are overweight 10 kg, the attack lasts 3 days, you need to lose 20-30 kg - the attack lasts 5-7 days, in other cases, sit on the attack for 7-10 days. Do not sit on the attack for longer than 10 days, it is contraindicated!

During an attack, you can only eat the following foods. You can only drink unsweetened water, coffee or tea. If giving up sugar is difficult for you, you can use the substitute aspartame. Products can be:

• Lean meats.
• Offal.
• Various fish, including canned fish without oil and tomatoes, smoked fish, crab sticks.
• Seafood is different.
• Any poultry meat, except goose and duck. Cook the bird with the skin on, but remove it before eating.
• Fermented milk products with low fat content.
• Egg white.

Completely protein the diet allows you to very quickly lose weight. It is important to cook food without oil. You can use spices and a small amount of salt. During an attack, you need to eat one and a half spoons or more of bran daily. They can be mixed with yogurt or milk. All other foods are prohibited. Remember that during an attack you are on an unbalanced diet, so it is recommended to take vitamin and mineral complexes.

Then comes the time for the second stage, which is called “Cruise”. This stage is characterized by alternating days with protein and protein-vegetable foods. This stage can be continued until the appearance of your figure suits you. During protein periods, you can eat any foods allowed in the previous stage. On protein-vegetable days, it is allowed to eat any vegetables that do not contain starch in addition to other foods. These include tomatoes, radishes, cucumbers, asparagus, onions, spinach, lettuce, eggplant, celery, and zucchini. Sometimes you can eat carrots and beets.

Now you will begin to lose about 1 kilogram per week. If you want reset approximately 10 kg, then you need to comply with this stage of the month and then move on to the next one.

The next stage is called “Consolidation”. The length of this stage is determined by the number of kilograms lost. For every kilogram you lose, you stick to the third period of 10 days. Now you can reward yourself with one small portion of fruit daily. In addition, you can have some hard cheese, a couple of slices of whole grain bread and one serving of starchy foods. All other products are the same. As a reward for your body for prolonged stress, you can allow yourself three holiday dinners, when you can eat any food, including sweets, flour and alcohol. But an important condition is that there should be only one serving!

The fourth stage, called “Stabilization,” lasts throughout your life. You must adhere to at least some of the rules that you followed during the third period. But at the same time, it is important to observe one day each week on protein foods and eat three tablespoons of bran daily.

Contraindications for the Dukan Diet

Since at the first stage you consume a huge amount of protein, the kidneys have a large load. Therefore, this diet is contraindicated for people with kidney disease.

Excess meat in the diet will have a bad effect on the heart and the walls of blood vessels. This inevitably leads to the risk of cardiovascular disorders. If you decide to follow this diet, be sure to regularly check your blood cholesterol levels. If the indicators exceed the norm by 2.5 times or higher, then you need to abandon the Dukan diet.

An insufficient amount of vitamins provokes malfunctions of the liver and disrupts the normal course of menstruation in women. As a result, infertility may develop. Therefore, think carefully about whether you should stick to such a diet?

If you plan to get rid of a very large amount of excess weight, then you will have to go on a diet for a very long time. Therefore, such radical weight loss can significantly undermine your health.

Dukan diet: results

It is worth noting that many women and men use the Dukan diet and get excellent results. People lose 10-20 kg, and there are even better results. Women note that weight loss It happens, albeit slowly, but then the weight does not return. We can say that the Dukan diet helps almost everyone lose weight. Even those who no longer hoped to say goodbye to them lose extra pounds. The main thing is to follow all phases in order.

Reviews about the Dukan diet

There are a huge number of people losing weight on the Dukan diet. Basically, almost everyone who is losing weight speaks well of this diet. Of course, not all patients fully comply with all diet recommendations. Some people bring their own, others include some products from the prohibited list. People also have breakdowns. The result is noticeable for everyone. Someone has lost weight and continues to adhere to the given system. Someone switches to their usual diet, but follows the rules of the Dukan diet from time to time.