Today there are a lot of different diets that help you lose weight. The protein diet of Pierre Dukan has long been at the peak of popularity among them, thanks to which more than 15 million people have managed to say goodbye to extra pounds.
Naturally, this method of losing weight also has opponents who are confident that it harms the human body. The editors of estet-portal decided to understand the intricacies of this method of losing weight and find out how safe it is to use the world-famous protein diet of Pierre Dukan .
- The essence of the protein diet of Pierre Dukan
- 4 phases of the protein diet of Pierre Dukan
- Advantages and disadvantages of a protein diet Pierre Dukan
The essence of the protein diet of Pierre Dukan
Frenchman Pierre Dukan, a neurologist by profession, became interested in nutrition only when his friend needed help in fighting obesity. So, while researching different methods of losing weight, he developed a course of protein diet , which helped his friend lose almost 4 kg in 8 days. In 1975, Dr. Dukan’s journey in nutrition began.
He devoted the next 25 years to developing his weight loss method and research. The results he obtained during this time were published in 2000 in the book “I Can’t Lose Weight.” This book was translated into 14 languages and published in 32 countries. Despite criticism of this diet in the scientific world, over the past 15 years more than 10 million people have lost extra pounds thanks to the Pierre Dukan protein diet .
This diet is based on the maximum consumption of protein foods, while significantly reducing the consumption of carbohydrates. The Dukan diet is aimed not just at losing extra pounds, but at preventing them from coming back.
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There are four phases of the Pierre Dukan protein diet, each of which provides for unlimited consumption of permitted foods. Any products not on the list are prohibited. In addition, throughout all stages it is necessary to eat oat bran in the amount prescribed for each phase.
In addition to the main 72 permitted foods, others are added at each phase of the diet. In addition, you can prepare dishes from them with the addition of spices and herbs. But it’s better not to use salt, just like vegetable oil.
4 phases of the protein diet of Pierre Dukan
Each phase of the Dukan diet has its own characteristics. What they have in common is the consumption of oat bran, at least 1.5 liters of water and physical activity.
First phase – “Attack”
The essence of the "Attack" phase is to shake the body. On it you can only eat protein foods and one and a half tablespoons of oat bran per day.
You also need to devote 20 minutes a day to physical exercise. This stage lasts from 5 to 10 days. It all depends on your body type and the number of kilograms you want to get rid of. During this phase, weight loss ranges from 1.5 to 5 kilograms.
Second phase - "Cruise"
Pierre Dukan's "Cruise" phase of the protein diet involves alternate consumption of proteins and their combination with vegetables. Vegetables can be eaten raw, boiled or baked.
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On some days you will eat only proteins, as in the "Attack" phase, and on others - proteins along with vegetables. You can alternate days in a way that is convenient for you: 1 through 1, 3 through 3, or 5 through 5. The last option is considered the best, but it is not convenient for everyone.
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The amount of bran consumed increases to 2 tbsp, and physical activity - up to 30 minutes a day. You need to continue this phase until you reach your desired weight. In one week, on average, it takes from 1 to 3 kg.
Third phase - "Consolidation"
Starting from the third phase, you gradually return to a normal diet.
So in the “Consolidation” phase you can add to the menu:
- bran bread;
- durum wheat pasta;
- rice;
- potato;
- vegetable oils;
- all fruits (except grapes and bananas);
- sweets (in limited quantities).
Once a week you need to have a fasting day and eat as in the first phase of the Dukan diet. You need to eat 2.5 tbsp per day. bran and add 3 tsp. honey The duration of the phase is calculated based on 1 kilogram lost – 10 days in the “Consolidation” phase. That is, if you have lost 10 kg, then the third stage should last you 100 days. At the same time, every 10 days you can lose another kilogram.
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Fourth phase - "Stabilization"
The last stage of the Dukan diet is no longer so much a diet as a transition to a healthy diet and maintaining results. In fact, this phase must be adhered to throughout your life.
So that the weight does not return, you need to:
Advantages and disadvantages of the protein diet of Pierre Dukan
Among the advantages of Pierre Dukan's protein diet are:
- does not require constant calorie counting;
- varied menu;
- there are no restrictions on the quantity and time of food consumption;
- if all conditions are met, the kilograms will not be returned after it;
The disadvantages of the Dukan diet include the following:
- the diet is not suitable for vegetarians and people with individual intolerance to certain protein foods;
- an unbalanced diet can negatively affect the digestive system and kidneys;
- possible vitamin deficiency.
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Contraindications to the Pierre Dukan diet
There is a fairly wide list of people for whom protein diets are, in principle, contraindicated, including the Dukan diet.
These include people with the following diseases:
- cholecystitis;
- stomach ulcer;
- atherosclerosis;
- gout;
- kidney diseases;
- problems with the gastrointestinal tract.
Today we told you about one of the most popular diets of our time. We noted the pros and cons of Pierre Dukan's protein diet and told you about its features. The choice of how to lose weight is still yours. We hope that our advice will be useful to you.
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