Monday, June 20, 2011

The Dukan Diet :The method of weight loss

The diet is known as "Dukan Model", named after the French nutritionist - Pierre Dukan - who has conceived.
The method of weight loss, designed for cases of extreme obesity, is strongly reminiscent of the high-protein diet, but to distinguish it has a rigid scanning in four phases to be respected with almost mathematical rigor: no obsessive calorie counting, only a careful choice and above all programmed food.

The planned diet, rich in protein and low in carbohydrates and fat, reduces appetite, forcing the body to use the reserves of fat cells and causes, so weight loss without affecting muscle mass.

The four phases
The four phases of the "Model Dukan" each have a real full meal plan, but none can be used separately from the others: it is only the correct sequence to ensure the achievement of objectives. All steps must be accompanied by a moderate physical activity: it takes 20 minutes of walking a day in the first phase, to be increased to half an hour later in the day.

Step 1 - Attack. It lasts from 3 to 10 days depending on the amount of weight to be disposed of. At this stage, which ensures rapid results and motivating, are permitted only pure proteins, namely white and red meat, fish, ham fat, seafood, dairy products made from skim milk.


Step 2 - Cruise. It is characterized by alternating a diet: days entirely restricted to alternate with other proteins as well with vegetables, raw or cooked, without limits on quantity and time.
They are open to all, except for starchy foods like potatoes, corn, peas, lentils, beans and avocados. This step allows to reach the right weight, determined by the nutritionist at the start, and ends just when the goal is reached.


These first 2 steps are alternated repeatedly until the desired weight is reached.

Step 3 - Consolidation. Designed to prevent the rebound effect that often occurs after a rapid weight loss, this part of the program are expected to be reintroduced foods including whole wheat bread (two slices per day), cheese (one serving per day), legumes (one portion per day) and fruit (one serving per day, of any type except bananas, grapes and cherries).
It is the stage where they are also allowed two "gala" a week or two evenings devoted to gluttony. It has a duration calculated mathematically for each pound lost ten days earlier. On the occasion of the "festive meal" per week is allowed to eat any food, provided they comply with two rules: never use twice the same extent and not to consume two "gala dinner" consecutively.

Step 4 - stabilization or maintenance. It is a fundamental step that is based on some "security measures" necessary to preserve the simple but gained weight: eat three tablespoons of oat bran per day and lifetime reserve days a week, possibly on Thursday, the exclusive use proteins as well. For the rest the other day he came to be "free diet".

In all phases of water, tea and coffee can be consumed at will. What you need to drink plenty of water, but never less than 1.5 liters per day.

Benefits
The advantages of Dukan Diet can be summarized in few points:
- The weight loss is pretty fast initially and then ruled: the maintenance phase is to avoid the yo-yo.
- The immediate results in the early stages can increase motivation.

- It is a diet that does not require counting calories, a mechanism that often results in a calculation obsessive.
- Provides alternative versions for vegetarians.
- In the consolidation phase with two possible "gala dinner" that allow a week to ward off feelings of frustration and increase the motivation to follow the diet.
- Compared to other high-protein diets, ensures the gradual return to full diet that includes bread and pasta.
- Feeds: the large amount of protein introduced ensures long-satiety.
- Generally does not cause weakness.

Disadvantages
Like many diets particularly strict and focused on some food instead of a varied diet, the program also has several Dukan "against":
- In the early stages presents a menu that does not ensure monotonic intake of all nutrients essential for the proper functioning of the organism, in particular carbohydrates.
- Especially in phase 1, low-fiber, the risk of suffering from constipation and constipation.
- Phase 1 also has all the drawbacks of high-protein diet, or the risk of major deficiencies in micronutrients. Therefore, it is best to complete their diet with some supplements of vitamins and minerals, after seeking advice from your doctor.
- The eggs and meat consumed in large amounts can raise the level of "bad" cholesterol in the blood.
- Due to the high consumption of protein is essential to increase the amount of daily fluid intake, drinking up to three liters of water a day.

- It is a very restrictive diet that, at some stage, involves the elimination of many healthy foods including fruits, cereals, legumes and nuts.

- In some cases a low-carbohydrate diet is poorly tolerated and causes sudden drops of energy.

- The initial stages tend to tire: the choice of food is limited, especially for those who do not like those of animal origin.
- Can expose the body to health risks due to the high protein content.

1 comment:

  1. Fresh Foods,Milk,Daily Exercises,Walking and Without fat Mutton Good Tips of Diet
    Daily Have Breakfast,Lunch,Diner,Drink, Include Protein
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