How to lose weight fast?

A diet without a constant feeling of malnutrition? Yes, this is possible if we are talking about the famous diet of the French doctor and nutritionist Pierre Ducane, named after him.

This diet is based on the use of large amounts of protein foods and a decrease in the content of fats and carbohydrates in the diet. If you want to lose weight much, then dieting will take more than one month, but the result is worth it.

Yes, and the first changes for the better will appear in a couple of weeks, which motivates you to follow the diet and further.

Dukan Diet True Weight

What foods should eat to Ducane diet?

Dukan diet includes 4 stages – the diet of each period is different. Each phase of the Dukan diet has its own duration, which varies depending on the person’s weight and state of health. Blindly following the recommendations for losing weight without considering your own well-being is very dangerous. The risk to life is small, but you can get serious irregularities in the menstrual cycle, problems with the kidneys and the digestive system, aggravate the emotional state and even depression.

Dukan Diet: Attack

The main component of the daily menu on Attack stage is a protein foods: eggs, dairy products, steamed lean meat and seafood. In addition to them, bran is included in the diet (1.5 tablespoons per day). You should also drink at least 1.5 liters of water a day and provide yourself with physical activity (at least 20 minutes a day). A moderate amount of tea or coffee without sugar and other sweeteners is allowed. Vegetables, fruits, cereals and sweets are prohibited. The duration of the attack is 3-10 days, but if you feel unwell it can be interrupted earlier. Expected weight loss of 2 to 8% body weight. On the Dukan diet, in the days of the Attack, 72 protein products are allowed.

Dukan Diet Food

Cruise

In the Dukan diet menu at the Cruise stage, spices and vegetables are added to products that are allowed at the first stage, with the exception of potatoes, corn and legumes, which contain a lot of starch.

Protein-vegetable days alternate with pure protein in equal proportions: a day every other day, two after two or three after three. You still need to drink plenty of water, eat bran (now 2 spoons), walk or work out in the gym (at least 30 minutes a day). Flour products remain banned. The duration of the stage – until the weight is close to the desired mark. Cruise can last from 2 to 6 months. Expected weight loss – 1 kg per week.

The Dukan Diet Plan

Consolidation

At the 3rd phase of the Dukan diet, it is necessary to consolidate the result. In the diet, you can add cereal bread, fruit, cheese, drink fruit juices. Several times a week it is allowed to eat foods that are high in carbohydrates and / or starch – pasta, cereals, and dishes with potatoes.

With a sedentary lifestyle, it is necessary to continue physical exercise – at least an hour to walk. The duration of the phase is calculated according to the formula: 10 days for every kilogram of weight lost. And we continue to eat bran – at least 2.5 tablespoons per day.

Stabilization

At this stage, there is actually a return to the usual diet with only a few changes. One protein day should be present weekly, with a small addition of light vegetables. Be sure to continue to eat bran (3 tablespoons daily) and drink a lot. In order not to gain weight back, you need to play sports and try to keep the daily calorie menu optimal for the current lifestyle.

The Dukan Diet Menu

Pros and cons of the Ducane diet

The main advantage of the diet – there are no restrictions on the amount of food. Even at the toughest first stage, a woman will not constantly starve. Due to this, the risk of breaking down and gaining so heavily dropped kilograms is minimal. Lack of a strong calorie deficit will also help you feel comfortable psychologically, stay in shape and have enough strength for physical activity.

Another plus is easy to prepare, so the Dukan diet is suitable for every day. All recipes are freely available on the Internet, it is not even necessary to buy a book, although it is desirable. For example, you can bake a chicken and eat (without skin), boil meat or eggs, drink a protein shake with water or skim milk. Such dishes are easy to put in containers and take with you – they will not spill, they will not deteriorate even without a refrigerator. A piece of baked meat for a day will not be anything, even if it just lies in a container in a bag.

Dukan Cake

Cons of such a diet is also enough, so they write and talk so much about the harm of the Dukan diet. And first of all, it is a deficiency of vitamins and minerals – after all, the menu in the first two stages of the diet can hardly be called diverse and full. Against this background, problems with the gastrointestinal tract, excretory and nervous system, fatigue, irritability, dizziness are often manifested. Immunity is also reduced – and catching any sore, including commonplace colds or flu, becomes much easier. If there are chronic health problems, they are more likely to get worse. Read more about the dangers of protein diets in this article.

Summary

The Dukan diet is effective – this is confirmed by the feedback and results of thousands of women around the world. But in order not to lose health, consult with your doctors and select supporting vitamin complexes. And if you have contraindications: problems with the kidneys and liver, the metabolism is disturbed, or there are neurological diseases, choose a more benign diet. It is recommended to read the book by Pierre Ducane before you start diet.