Lose weight with the Dukan diet
In the case of the Dukan diet (Dukan Diet) is rich on the consumption of lean dairy products, vegetables, and protein, but low fat fish and meats. The effect of the Dukan diet is similar to other protein-based diets. By avoiding carbs necessary energy to the body, so he can attack fat reserves and this needs to convert into energy. In this way, it is also used in the Dukan diet Plan to weight reduction.
Dukan Diet Plan
Not to suffer during a Dukan diet hunger feelings and other vital substances are supplied to the body with protein food. These foods can be filling and nurture the muscles, can, however, be converted by the body into energy. A weight gain from it remains so.
Also in the diet plan of the Dukan diet contained vegetable is rich in fiber, water, vitamins and minerals. This can help to reduce fatigue and listlessness during a Dukan diet counteract.
Pierre Dukan as a developer
The Pierre Dukan developed the Dukan diet relies less heavily on the absence of carbohydrates than other forms of a Low Carb diet. After an initial Phase of losing weight, in which, according to the Dukan diet Plan only lean proteins, fat-free dairy products and vegetables eaten should be provided for the consumption of carbohydrates in moderation. Also on fat-rich foods should be avoided, as these lead to increased cholesterol levels in the blood and the fat can clog also arteries.
The Dukan diet by Pierre Dukan, consists of four phases.
- 1. Phase: Weight Loss (Attack; Attack)
- 2. Phase: Strengthening Phase (Cruising)
- 3. Phase: Consolidation Phase (Consolidation)
- 4. Phase: Stabilization Phase (Stabilization)
1. Phase: Weight Loss (Attack; Attack)
Duration: 7 Days. In the first Phase of the Dukan diet should be done within a short period of time, a drastic reduction of the energy supply, so that relatively quickly the body’s own fat is broken down and a weight loss of two to three Kilos in a short span of time entry. Who just want to lose weight little, you can shorten the first Phase.
Values of foods recommended in this Phase of the diet lean proteins like fish, veal, poultry without skin, eggs, low-fat ham or milk fat products with zero percent. In addition, at least two litres a day) should be taken to ensure adequate fluid intake (. Best own water, or different varieties of unsweetened tea. In addition, should be on the diet 1.5 tablespoons of oat bran daily. Regular exercise is a must in any diet, so about 20 minutes a day walking.
2. Phase: Strengthening Phase (Cruising)
Duration: 100 days, or until you Reach the desire weight. After a weight loss is occurred, it is important to stabilize the achieved weight, and reduce in the next step of the Dukan diet. The protein-rich diet will continue. After a step is not to increase the carbohydrate intake manner, so that the hormone – and insulin-household appliance mess.
In the strengthening phase containing foods added to the protein in the first Phase and vegetables. This may be the proteins combined eaten, but only every second day. On the other days should be – as in the first Phase – only proteins on the menu. It is recommended in the strengthening phase, any kind of vegetables, apart from potatoes, Corn, rice, beans, lentils and Avocados. The vegetables should be raw or steamed Form consumed.
As in the first Phase of the Dukan diet also applies here: a Sufficient amount of to drink. The duration of the second Phase depends on whether the desired weight has been achieved. The oat bran intake, you should increase to two tablespoons per day, Walking or tight go for a walk for 30 minutes.
3. Phase: Consolidation Phase (Consolidation)
Duration: approximately 150 days. The dining plan is the same as the 2. Phase, with a Protein – and protein intake in moderation. Once or twice a week you can eat what you want. Also, alcohol in moderation, like a glass of wine, pasta and bread, as well as lamb and pork to a maximum of two days of the week are now allowed again.
Fruit and vegetables may be combined in any amount, but are preferably sugar-containing fruit, such as bananas and cherries, and wine dispense grapes. It remains an exclusive Protein-day-a-week. The length of this Phase depends on the previously lost weight: Per surplus Kilo in 10 days of the consolidation phase should follow.
4. Phase: Stabilization Phase (Stabilization)
Duration: Long Term. In the fourth Phase of the Dukan diet, no further weight loss takes place. The reached weight should be kept instead in the long term and stabilized. To achieve this goal, it is important to eat continue to be healthy and balanced.
Per week should be maintained according to the Dukan diet Plan is a day, the only protein-containing foods are eaten. So the body must rely on fat reserves. However, it cannot be dispensed with in the Dukan diet on carbohydrates. They provide the body with energy, and also ensure that the level of cholesterol is lowered in the blood. This is according to experts, urgently necessary in order to cardiovascular illnesses.
Risks of Dukan diet
People suffering from kidney or liver disease should consult a Dukan diet (Dukan Diet) in any case, a doctor. Because of the high protein intake makes for a great 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 fluid is withdrawn from the body. Therefore, it is important to drink a lot. Also a pre-existing gout can worsen in the course of a Dukan diet.
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