The diet promises fairly quick results that won't compromise your health. What is its essence?
Any of us would like to become more fit, muscular or slender. These tasks are helped by the Dukan diet, a dietitian who not only tells how to lose weight by 5 kg in 5 days, but also helps to keep the weight off for years. The diet promises fairly quick results that won't compromise your health. What is its essence?
The essence of the diet is that you need to give up certain foods. This, of course, is not news - but the diet suggests replacing all "harmful" foods with healthy ones, as a result of which the portion size will not decrease, and you will not go hungry for half a day.
The diet consists of four phases, each of which has its own purpose. In the first phase - the attack - we are invited to completely eliminate fats and carbohydrates from the diet, replacing them with proteins. It is because of the good digestibility of proteins at this stage of the diet that phenomenal weight loss occurs without harm to health. Oil must be completely excluded from the diet - only frying or cooking food is allowed. You can eat any foods with a maximum amount of protein and a minimum amount of fat and carbohydrates in the composition: white meat, seafood, fish, dairy products with zero fat content.
The diet does not exclude a long-known fact - you need to drink enough water per day. On average, the daily norm of water is 2 liters, but its amount depends on weight, age, physical activity and other factors.
It should be noted that you will not be able to eat only one protein all your life - the maximum period of the “attack” phase is 10 days if you need to lose more than 60 kg.
The second phase of the diet is called alternation, and it consists in a gradual increase in the diet. The key word is “gradual”, that is, you need to add some vegetables to the protein food from the “attack” phase. It will be possible to pamper yourself with vegetables every other day, and then those in which the low content of starch. Frying is prohibited, you can only boil or eat them raw. You can include asparagus, mushrooms, any cabbage and green vegetables, beans, etc. in your diet.
The duration of this stage is from 1 to 6 months (depending on the desired weight).
When we have lost enough extra pounds, we should consolidate our achievements - and we can do this in the third stage of the diet. The peculiarity of the phase is that we can slowly eat starchy foods: twice a week you can treat yourself to potatoes, pasta or rice. Every day you can eat some bread, 100 grams of low-calorie fruits, 40 grams of cheese.
The duration of the phase depends on the intended result - for each kilogram you have to hold out in the third phase for 10 days.
The last stage helps to completely put the body in order after a protein explosion - there are no special restrictions in it. In principle, you can eat everything from the previous phases and treat yourself to sweet fruits. But two main conditions remain - one day a week should be devoted exclusively to the protein menu; daily you need to consume three tablespoons of oat bran.
Before starting the Dukan diet, seek the advice of a doctor - a protein explosion and a complete rejection of fats and carbohydrates for several days can adversely affect your health.
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