According to the New England Journal of Medicine, about a third of the global population, including adults and children, exceeds the normal weight index. According to the results, about 10% of them are obese.
These studies have linked overweight and obesity with some serious diseases, such as type 2 diabetes, heart disease, depression and more. The desire to look better and keep the weight within an acceptable limits, led to the creation of many diets. One of which is the Dukan diet.
Content :
- Cinema este Pierre Dukan
- Principles of the Dukan Diet
- The 4 Phases of the Dukan Diet
- Phase 1 – Attack
- Phase 2 – Alternation (cruise)
- Phase 3 – Consolidation
- Phase 4 – Stabilization
- Dukan diet: 35 years of discoveries
- The benefits of the Dukan diet
- Disadvantages of the Dukan diet
- Examples of recipes
- Dukan Diet Recipe – Milk Turkey
- Dukan Diet Recipe – Chicken Liver Puffs
Cinema este Pierre Dukan
Pierre Dukan is a French writer and former dietitian who has developed a nutritional method, which is one of the five most popular diets in the world.
Principles of the Dukan Diet
Pierre Dukan
Pierre Dukan initially worked in the field of neuropathology and only later became a dietitian. This happened after the dance was addressed to a patient who was suffering from depression due to being overweight. This person’s condition was aggravated by the fact that the doctors forbade the patient to eat his favorite foods.
Pierre Dukan found a compromise: he proposed a new method of nutrition, in which the man could prepare his favorite meat, and besides, he would consume a lot of water.
The result exceeded both the patient’s and the doctor’s expectations. The patient’s mental state improved and he lost another 5 kilograms in less than a week. This result motivated Pierre Dukan to change his field of activity. Then Pierre Dukan began researching and developing a diet based on a high protein ratio.
The main advantage of this method is the existence of the four stages. The last step is to remove all food restrictions. People do not return to their original weight because Dr. Dukan has turned nutrition into an ideology, which eventually becomes the norm of life.
Pierre Dukan has created recipes for daily meals, as well as tolerated desserts and even a cookbook that can be prepared exclusively in a slow cooker.
Pierre Dukan’s weight loss method was popularized by Carole Middleton, who implemented this menu for her daughter Catherine before her wedding to Prince William. Later, with the help of this diet, she regained her pre-pregnancy figure. The enthusiastic comments of such officials and celebrities have become the best publicity for the doctor.
Jennifer Lopez , Penelope Cruz and Gisele Bundchen also chose this weight loss method. Despite differing opinions about the Dukan diet, nutrition books written by this nutritionist are sold in millions.
Websites dedicated to this diet appear in all popular languages.
The 4 Phases of the Dukan Diet
The Dukan diet consists of 4 phases : two initial stages aim to lose extra pounds and two subsequent phases consolidate the results obtained. During the diet, it is necessary to follow a list of 100 permitted foods that can be consumed in any quantity. It is important to feel the village. Today, a high-protein diet is considered one of the most effective ways to combat obesity.
The purpose of the four steps is to lose weight and maintain the result for a long time. The first two stages represent the active period of weight loss and the other two stages, in order not to return to the initial results.
Dukan Diet Phase 1 – Attack: A short stage with fast results
The attack phase optimizes the weight loss process due to the exclusive use of 72 protein products that stimulate the body to use its reserves.
Protein allows you to protect muscle tissue and bone mass by extracting energy from fat deposits.
It is important to access the Dukan preventative diet calculator to determine the number of days for the attack period https://www.dukandiet.co.uk/calculate-your-true-weight
eprivacy = 1.
Phase 2 – Alternation (cruise): Obtaining the optimal parameters
The alternation stage continues the weight loss process, establishing a constant rhythm between the days with pure protein (PP) and the protein days with vegetables (PL).
So the Dukan diet menu per day is based on the consumption of 100 permitted foods: 72 protein foods, plus 28 plant-based products.
The necessary proteins can be obtained from poultry, lean beef, fish, seafood, eggs, tofu, 0% fat dairy and other products.
Phase 3 – Consolidation: Avoid weight gain
Upon reaching optimal weight, the body remains vulnerable as it tries to regain the lost pounds. The consolidation stage, at a rate of 10 days for every kilogram lost, is the beginning of a return to a varied but controlled diet.
This consists of the gradual introduction into the diet of foods that bring pleasure, such as starchy foods, whole wheat bread, fruits, cheese and festive meals.
One day a week is dedicated exclusively to the use of pure protein: Thursday’s protein is used as a key element in maintaining current weight.
Phase 4 – Stabilization: lifetime
The stabilization phase is essential for successful completion. The Dukan diet for days is based on 3 simple but non-negotiable principles, which you must follow all your life in order not to regain the low weight:
- 3 tablespoons oatmeal daily.
- Forget the elevator.
- Have a protein day a week (Thursday).
It is necessary to mention the main element of the Dukan diet – oat bran. Losing weight in the context of the usual variety of foods consumed constantly, is extremely difficult. Thanks to the Dukan method, you can lose extra pounds naturally. This is due to foods that are well known since ancient times.
At the same time, physical activity is an important element of this method. It depends on the stage of the diet and is selected individually. Daily walks are a bare minimum.
In addition to this, different types of physical activities are recommended, such as aerobics, cycling, dancing, fitness, etc. The main thing is to maintain a daily physical activity. Physical activity helps to burn calories, turning fat deposits into an energy source and also helps to strengthen and tone the skin.
Dukan diet: 35 years of discoveries
From the beginning of his career, Pierre Dukan has been concerned with the problem of overweight and the inefficiency of existing weight loss methods. He decided to develop a unique innovative system to fight obesity. He managed to create an individual interactive online coaching program.
Key data:
- 1977 – creation of the attack and cruise phases;
- 1980 – development of consolidation and stabilization phases;
- 1990 – drawing up a list of 100 permitted products;
- 1985 – the introduction of oat bran as a key element of the diet;
- 2000 – the first edition of the book “I don’t know how to lose weight”;
- 2007 – finalization of the concept of optimal weight of the Dukan diet;
- 2008 – creation of an interactive online coaching site;
- 2009 – implementation of a number of dietary products;
The benefits of the Dukan diet
The analysis of the method created by Dukan would not be complete without revealing the advantages and disadvantages of this diet. The advantages are:
- 4 well-developed phases . Four consecutive steps the reliability and effectiveness of the diet, ensure discipline and help maintain the result.
- Possibility to consume permitted (tolerated) products in any quantity . It’s about high protein products. They can be consumed in any quantity. It’s perfect for meat consumers!
- Eat whenever you want . You can’t afford to eat at night and after 6 pm
With this diet you can eat whenever you want. - Weakening seeing with the eyes . The Dukan Phase 1 diet does not last more than a week, but a result of – 2 to – 6 kilograms is possible.
- Desserts are allowed . Isn’t that good news?
- The extra pounds don’t come back . Dukan diet is a food system designed for life. It is important to follow some principles: once a week, organize a “protein day”, drink enough water, eat bran and be active.
- Cellulite disappears . Also a welcome novelty!
- There are no strict nutrition rules . Convenient for those who are busy all day at work and have the opportunity to eat strictly on time.
Disadvantages of the Dukan diet
- Digestive tract sensitivity . An unbalanced diet is only suitable for healthy people. The fact is that protein-rich foods require certain enzymes to defrost and absorb them. Fiber in the form of bran, which should be eaten daily, may not be enough. Therefore, constipation is a side effect.
- Kidney damage . If you have kidney problems, the Dukan diet is not for you. The amino acids that make up proteins, in the process of metabolic transformation, are eliminated from the body in the form of uric acid. Thus, the more protein you consume, the more intensely your kidneys will be affected. The solution for healthy people is to drink more fluid, up to 2 liters per day, and this is described in the diet recommendations.
- It’s a long process . No miracle will happen. However, you will be amazed because only in the first week the kilograms will melt quickly. But from that week on, the weight loss process will slow down.
- Fatigue and drowsiness . Due to the minimization of calories from carbohydrates in the first stage, many people suffer from lethargy and fatigue. Be prepared for this.
- Affecting the menstrual cycle . What is the cause
This can be due to a lack of fat in the diet. At the same time, this can happen with any diet, not just the Dukan diet.
What are the main recommendations for maintaining well-being
- Make sure you eat bran, as fiber is essential for protein digestion.
- Do not tolerate dizziness and nausea. If you feel that your body can no longer resist, abandon your diet.
- During the diet, use a complex of vitamins and omega-3 acids.
- Don’t forget about physical activity.
Examples of recipes for the Dukan diet
Thanks to a large number of sources, it is easy to find many recipes of the Dukan diet and now we will present some of them.
Dukan Diet Recipe – Milk Turkey
- 1 kg of turkey breast
- 1 liter of skim milk
- 5 cloves of garlic
- a nutmeg tip
- salt and pepper to taste
Preparation time: 1 hour and 10 minutes
Peel and chop the garlic cloves. Cut the turkey meat into small pieces, and season them with a pinch of salt, pepper and nutmeg. Put the turkey in the bowl of the slow cooker, add the garlic.
Pour the milk – the meat should be at least three quarters of the milk. Set the “Quenching” mode for one hour then activate the baking mode for 10 minutes and stir the table a few times. Serve with the sauce formed in the bowl.
Dukan Diet Recipe – Chicken Liver Puffs
- 250 g chicken liver
- 4 oua
- 1 glass of milk
- 1 clove of peeled garlic
- 1 patrol
- a nutmeg knife tip
- a few drops of olive oil
- salt and pepper to taste
Preparation time: 1 hour 20 minutes
Leave the liver in water or milk for 1 hour. Then rinse and bake. Put the liver in a slow cooker bowl in the cooking mode for 10 minutes, then add the garlic and parsley and continue cooking for another 5 minutes. Separate the whites from the yolks. Put the yolks, milk, nutmeg and add to the liver, mix well. Whisk until fluffy and carefully place in the liver mass. Add salt and pepper. Mix everything well and cook in the baking mode for 35 minutes.
Conclusion
In conclusion, many are interested in this controversial diet for the reason that it provides them with promising weight loss goals.
Although the Dukan Diet is divided into certain phases and days and requires rigor and strictness, its users claim that it works and recommend it to those who want a healthy lifestyle.
