In the Dukan Diet (Dukan Diet) is based on the consumption of lean dairy products, vegetables and protein-rich, but low-fat fish and meat. The mode of action of the Dukan diet is comparable to others protein-based diets. By eliminating carbohydrates, the body lacks the necessary energy, so it must attack fat reserves and convert them into energy. In this way, it also comes with the Dukan Diet Plan to a weight reduction.
Dukan Diet Plan
Do not get hungry and absorb other vital substances during a Dukan diet protein foods fed. Although these foods have a filling effect and nourish the muscles, they can not be converted into energy by the body. A gain in weight is therefore out.
The vegetables also included in the Dukan diet are rich in fiber, water, vitamins and minerals. This can help to counteract fatigue and listlessness during the diet.
Pierre Dukan as a developer
The Dukan Diet, developed by Pierre Dukan, is less reliant on carbohydrate quenching than other low carb diets. After a first phase of weight loss, in which, according to the Dukan diet plan, only lean proteins, fat-free dairy products and vegetables should be eaten, the consumption of carbohydrates is provided in moderation.
High-fat foods should also be avoided, since these lead to an elevated blood cholesterol level and the fat can also block the arteries.
Four phases of the Dukan diet
The Dukan diet after Pierre Dukan consists of four phases.
- 1st phase: weight loss (Attack phase)
- 2nd phase: strengthening phase (cruising)
- 3rd phase: consolidation phase (consolidation)
- 4th phase: stabilization phase (stabilization)
1st phase: weight loss (Attack phase)
Duration: 7 days
In the first phase of the Dukan diet, a drastic reduction in energy intake should occur within a short time, so that the body's own fat is broken down relatively quickly and a weight loss of two to three kilos occurs in a short period of time. If you want to lose little weight, you can shorten the first phase accordingly.
Recommended foods at this stage of the diet are lean proteins as:
- Poultry without skin
- low-fat ham
- Dairy products with zero percent fat
In addition, should be on a adequate hydration be respected (at least two liters a day). Water or different types of unsweetened tea are best suited.
In addition, should be on your diet 1.5 tablespoons of oat bran daily stand.
Regular exercise should not be missed on any diet, so walk about 20 minutes a day.
2nd phase: strengthening phase (cruising)
Duration: 100 days or until the desired weight is reached
After a weight loss has occurred, it is important to first stabilize the weight achieved and further reduce the Dukan diet in the next step. However, the protein-rich diet will continue to be maintained. Gradually, a gradual increase in carbohydrate intake is provided so that the hormone and insulin budget does not get mixed up.
In the strengthening phase comes to the protein-containing food from the first phase vegetables added. This may be eaten combined with the proteins, but only every other day. On the other days - as in the first phase - only proteins should be on the menu.
Recommended in the strengthening phase is any kind of vegetables, apart from potatoes, corn, rice, beans, lentils and avocados. The vegetables should be as possible in raw or steamed form be consumed.
As in the first phase of the Dukan diet, the following applies: drink enough. The duration of the second phase depends entirely on whether the desired weight has already been achieved. The oat bran intake should now increase to two tablespoons per day, walking or walking for 30 minutes.
3rd phase: consolidation phase (consolidation)
Duration: about 150 days
The diet corresponds to the second phase, with a protein and protein intake in moderation. Once or twice a week you can eat whatever you want. Alcohol in moderation such as occasionally a glass of wine, pasta and bread, as well as lamb and pork a maximum of two days a week are now allowed again.
Fruits and vegetables may be combined in any amount, but as far as possible without sugary fruits such as bananas and cherries and grapes. It stays that way with an exclusive protein day a week.
The length of this phase depends on the previously lost weight: Per kilo taken should follow ten days of consolidation.
4th phase: stabilization phase (stabilization)
Duration: Long term
In the fourth phase of the Dukan diet, no further weight loss occurs. Instead, the weight achieved should be kept long term and stabilized. To achieve this goal, it is important to continue to eat healthy and balanced.
According to the Dukan Diet Plan, one day per week should be maintained on which only protein-containing foods are eaten. So the body has to resort again and again to fat reserves.
Nevertheless, the Dukan Diet should not be without carbohydrates. Because they provide the body with energy and also ensure that the blood cholesterol level is lowered. According to experts, this is urgently needed to prevent cardiovascular diseases.
Risks with a Dukan diet
People who Kidney or liver disease In any case, you should consult a doctor prior to a Dukan diet. Since the high protein intake provides a large amount of metabolic end products, this means a lot of work for the kidney.
The excretion of these substances also requires a high amount of liquid that is removed from the body. That's why it is important to always drink a lot. Also an existing one gout may get worse as part of a Dukan diet.