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The Dukan Diet has four stages / phases to help you achieve your desired weight loss. The most important rule of the Dukan diet is eating mainly protein products. According to its creator, such a protein diet has certain effects - it radically slims and cleanses the body, allows you to avoid the yo-yo effect and keep a slim figure for many years.

The Dukan Dietwas developed by a dietitian popular in France, Pierre Dukan, who has specialized in the fight against overweight for over 30 years. Dukan is the author of the guide "I can't lose weight", also published in Poland, where he described his nutritional program.

Dukan's diet(also called the Protal diet from two French words: proteins and alternatives), is high in protein and consists of four steps. The first and second stages in the Dukan diet cause shedding unnecessary kilograms, while the third and fourth stages allow you to avoid the yo-yo effect and keep a slim figure for many years. Its author assures that such a high-protein diet leaves the skin supple and prevents it from sagging.

Dukan's diet: 1st phase of Dukan's diet

The first phase of Dukan'sdiet lasts about 5 days. It radically slims and cleanses the body. Its length depends on how many pounds you plan to lose during the entire program. So:

  • Up to 5 kg - the first stage lasts only 2 days. The weight loss is then approx. 0.5-1.5 kg.
  • Up to 10 kg - the first stage lasts 3 days. The weight loss is approx. 1.5-2.5 kg.
  • Up to 20 kg - the first stage is 5 days. The weight loss is approx. 1.8-3 kg.
  • Up to 40 kg - the first stage lasts at least 7 days (up to 10, not longer). The weight loss is approx. 3 kg.

This you can eat: veal, beef (the leanest part), poultry, fish and seafood, dairy products (lean, light type, no cheese). Boil the meat (steam or water), bake and grill.

Avoid all types of fats (butter, oil, olive oil). To taste, add herbs, thyme, parsley, onion, garlic and in small amounts s alt and mustard. You can sweeten tea and coffee with a sweetener and drink light carbonated drinks.

  • Protein diet: phase I. Recipes for foods you can eat in phase I of the protein diet

Dukan's diet: Phase II of Dukan's diet

Stage two of Dukan's dietmalead to the loss of the dream number of kilograms. It lasts until you reach your goal. During its duration, you can start eating vegetables. However, not all the time. After a season varied with vegetables, there is a protein period again. Dukan recommends that each such phase lasts 5 days.

This you can eat (only in the mixed phase): all products allowed in the first stage plus:

  • tomatoes
  • cucumbers
  • radish
  • spinach
  • broccoli
  • asparagus
  • cabbage
  • mushrooms
  • leeks
  • celery
  • zucchini
  • pepper
  • carrot

The following are still prohibited:

  • rice
  • potatoes
  • corn
  • legumes
  • avocado

You cannot use any fats either. Use only fat-free dressings for vegetables (e.g. lemon juice, wine vinegar, fat-free yogurt). Boil the vegetables (in water or even better steamed) or eat them raw.

Dukan's diet: 3rd stage of Dukan's diet

Phew, you've made it tostage three of Dukan's diet- the worst is behind you. Now you can afford a more varied diet. Just remember that one day a week you have to go back to the products from the first stage, which is to eat only protein. On the other hand, twice a week, you can try a full two-course dinner, with a glass of wine and dessert.

The length of the third phase of the Dukan diet depends on how much weight you have lost. You multiply the number of lost kilos by 10. The result is the number of days during which you should stick to the rules of this stage. For example: you have lost 7 kg, so you are on the diet for 70 days. The period of weight consolidation allows you to avoid the bane of slimming - the yo-yo effect.

This is what you can eat: all the products allowed during the previous stages and one serving of fruit per day (all except bananas, grapes, cherries and cherries), two slices of whole grain bread and one slice of cheese a day.

Additionally, twice a week, you get two servings of starchy foods, i.e. pasta, groats, rice, potatoes and legumes, and a serving of pork. Use fats, but in small amounts.

  • Protein diet: menu. 3-day menus in line with the protein diet

On the Dukan diet, remember to drink water

Remember to drink as much water as possible (even up to 5 liters) while following this diet. Why? It allows you to cleanse the body of metabolic waste products. A large amount of water stimulates the kidneys, thanks to which we get rid of toxins.

See the gallery5 photos

Dukan's diet: IV stage of Dukan's diet

In thefourth stage of Dukan's dietyou can finally eat what you want, whenever you want. Of course, no exaggeration. Royal feasts in fast food, tons of sweets and hectoliters of sweet drinks will destroy any hard fight with kilos.

Choose rather he althy foods, in moderate amounts. Freedom Freedom, but you still have one protein day a week when you must eat as you did during stage one.

Make sure you have the correct BMI

You must do it

Dukan's diet - rules

  • Eat when you are hungry, but only allowed foods.
  • Drink 2 glasses of water with each meal.
  • During the first two stages, do not use any fats (not even oil).
  • During the first few weeks, do not exercise too much, because your body is weakened.
  • Lack of vitamins (which may occur during the first and second stages) supplement with dietary supplements.

Dukan's diet - effects

It seems that it was due to the lack of quantitative restrictions that the Dukan diet became so popular. Usually, losing weight was associated with tedious counting of each calorie, miniature meals and a constant feeling of hunger. In Dukan's works, not only do you not go hungry, but also the kilograms disappear at a dizzying pace. Celebrities and ordinary people who dream of losing excess weight go on a protein diet.

It is so popular in Poland that Dukan has published a cookbook specially designed for us! Protein diets ononline forums share theirsuccesses. "Ladies, I wanted to show off, I was planning to lose 6 kg, and in a month I lost 10!" - happy Ewa writes on the forum. He attaches photos as proof. The difference is visible with the naked eye, but how does the body react to it?

Dukan's diet - opinions

The human body is made of carbohydrates, fats, proteins and water. All these ingredients play a very important role in the body. The main task of carbohydrates and fats is to provide the body with energy. Without it, he is unable to function normally.

Proteins are the building blocks of all tissues in the body. Thanks to them, the body can regenerate itself. The problem is that in order for a person to "function" properly, there needs to be a balance between these components. When you only supply your body with protein, it is cut off from its energy source. It begins to draw it from the reserves deposited in adipose tissue. That's why losing weight is so fast.

The price to pay for express weight loss is he alth. Such a large amountprotein alone does not have a beneficial effect on the body. The first victim of the diet may be the kidneys. The process of protein digestion requires the excretion of its transformation products - nitrogen compounds that are toxic to the body. This is a heavy burden on the kidneys, which are unable to remove such a large amount of toxins. This organ may become ill.

  • How to lose weight he althily? 10 rules for he althy and safe weight loss

- Protein products can become oncogenes, i.e. factors that increase the risk of cancer. There is a risk that using this diet for a long time will trigger cancer - warns prof. Małgorzata Kozłowska-Wojciechowska. The most important organ, the brain, must not be forgotten either. He needs glucose to function (it is as important to him as oxygen), and this must be at his disposal at all times. But the process of converting protein into glucose is one of the body's most strenuous processes, so the brain needs readily secreted glucose from carbohydrates.

Dukan seems to forget about the necessary ingredients in vegetables and fruits. - One portion of them a day is not enough! It should be remembered that even if the deficiencies of vitamins and minerals are supplemented by supplementation, it is also not natural - emphasizes Assoc. Kozłowska-Wojciechowska. If you are thinking of switching to this diet anyway, supplements are a must.

  • Dukan's diet harms the kidneys, liver and brain. Is it worth tormenting the Dukan diet?
According to an expertDr hab. n. med. Małgorzata Kozłowska-Wojciechowska

Fashion does not count in weight loss

The difficulty of talking about the Dukan diet is that there are no years of scientific observation - it is relatively new. My doubts stem from the fact that my protein intake is more than twice the amount recommended as safe. People who used it regain weight before the diet, and very quickly. Although all diets based on only one nutrient (e.g. protein, fat) are the most dangerous and at the same time very popular, it is worth remembering that our body is not adapted to it.

Dukan's diet - advantages

Despite the fact that the Dukan diet is censored in most dieters, who do not notice its advantages, it is also worth mentioning its brighter sides. It certainly draws attention to the extremely important role of protein in the body.

She recommends eating fish, which are a great source of omega-3 fatty acids. You can also take a lot of good from this diet: eliminate sweets, introduce lean meats and vegetables, andfruit (but in more than Dukan recommends). People on a protein diet are expected to drink plenty of water. Dukan also recommends daily physical activity - exercise has an impact on your weight.

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