Dukan diet plan is a weight loss diet which promises a weight loss up to 20 pounds in just two weeks. Many specialists in nutrition say that this Dukan diet, unlike any other healthy diets, reduces the risk of gaining weight, if the rules of Dukan diet plan are followed precisely.
Dukan dietis basically a low-calorie intake diet, based on the consumption of proteins. The advantages of this diet plan allow you to consume certain types of food at any time during the day, any quantities, on the condition that your diet plan consists in healthy protein.
Dukan diet plan – healthy diet for a better lifestyle
Dukan diet has four stages:
1 Attack stage– it varies depending on how many pounds you want to lose:
More than 40 pounds – 7-10 days.
Between 20-40 pounds – 5 days.
Less than 20 pounds – 3 days.
Less than 10 pounds – 1 or 2 days.
The main rule of this stage is the unlimited consumption of healthy protein, with one and a half spoon of oat bran and 1,5 liters of water per day.
Red meat: beef and veal.
All types of fish.
Boiled eggs (3 or 4 eggs per week).
0% fat dairies (yogurt, milk, cheese).
1.5 liters of water and tea or coffee without sugar.
Do exercises daily, such as walking, for at least 20 minutes during the attack stage.
2 Cruise stage – during this second stage you can alternate the consumption of healthy protein with vegetables with no starch.
People who follow Dukan diet plan should lose 3 pounds per week during the second stage. The ones who want to lose less than 20 pounds should alternate the two nutritional categories every 5 days.
20 weeks for 40 pounds.
10 weeks for 20 pounds.
3 weeks for less than 10 pounds.
Along with the food from the first stage, you can add vegetables, such as: tomatoes, cucumbers, spinach, radishes, cabbage, mushrooms, celery, lettuce, zucchini, carrots, peppers, beetroot.
Food not allowed: lentils, potatoes, corn, peas, beans, rice.
3 Consolidation stage – the third stage of Dukan diet plan allows an unlimited consumption of protein, vegetables, fruits low in sugars, 2 slices of whole grain bread and cheese.You can choose one or two portions of food containing starch (corn, potatoes, beans, peas, rice, pasta, lentils) and you can eat your favorite type of food once a week.
Consolidation stage period is calculated depending on each case: 5 days for every 1 pound lost while following the diet. Continue the third stage for 25 days if you have lost 20 pounds.
4 Stabilization stage – the forth stage lasts, ideally, the rest of your life. When you achieved a normal weight and you have a healthy lifestyle, you can choose food that you prefer, but you should follow 3 very important rules:
Once a week follow the rules of first stage.
Do sport every day, at least 30 minutes.
Consume one spoon of oat bran every day.
Advantages of Dukan diet plan:
Disadvantages of Dukan diet plan:
It is a good method for people who need a balanced diet plan.
It is easy to follow, it implies the introduction of affordable food, day by day.
It is suitable for people who eat very much, allowing the consumption of unlimited healthy protein, which diminished hunger completely.
It is effective in fast weight loss, prevents obesity, Diabetes and heart disorders or stroke.
Due to a restricted carbohydrate intake, Dukan diet forces the body to use fat deposits for energy, causing kidney disorders.
Some nutritionists claim that fast weight loss and high protein intake may lead to muscle mass loss.
The level of cholesterol may increase due to animal products, nutritional deficiencies, bloating, constipation.
To get the best results in a short time, nutritionists recommend to have 3 main meals and 2 snacks a day, and 30 minutes of sport daily.