The diet is a known concept that everyone knows everyone, which in 90 % of the population is associated with certain energy mode restrictions for a specific period of time to normalize the weight. However, this concept has a broader meaning and in the literal translation of the Greek language denotes the "diet". In a nutshell, this is a way of life, eating habits and an food diet, that a person or a nation follows life.
In addition to the general concept, there are several types of nutrition, such as rational, therapeutic, vegetarianism, veganism, raw food diet, halal, kosher and other types in which certain foods are limited or excluded in the diet.
How safe are diets?
Of course, preferences in food and the choice of a certain type of nutrition affect human health. As for temporary diets, which imply the transition to the right diet, they also affect health and sometimes they are not the best. Particularly dangerous is a strong weight loss immediately after childbirth. It seems that these are temporary restrictions, why are they dangerous for the body?
Body stress
The new diet, the alteration of digestion and metabolism, the destruction of adipose tissue are a real stress for the body, which is trying to adapt to the new conditions of existence, giving all the force to maintain vital functions. The particular damage in this case is brought by methods that suggest a clear rejection, instead of a gradual rejection of certain products. In another case, the "decisive" ladies lead to their stressful state, which feed on apple and tomorrow's water, but today they realize a barbecue with Lavash.
Body intolerance
This is the main inconvenience of most diets. Rarely people in a diet think of possible contraindications to the chosen way of losing weight, depending on the opinion of friends, the acquaintances, which helped and the weight loss process itself was easy. The deterioration of good and appearance is nothing more than the dysfunction of digestive, urinary and other systems, while in the sources of the diet all these negative phenomena are called "body restructuring", the "reaction to the destruction of adipose tissue", etc. , etc.
Lack of vital substances in the body
For some time, the substances necessary for life, but no longer come from food or that enter a small amount, they will climb a deposit in the body. However, this period is short -term, and vitamin mineral insufficiency will affect both metabolism and the work of internal organs, not to mention appearance.
Depression
The psychological side is one of the main subjects to a limited diet. Primary euphoria and faith in the result after 3-5 days of compliance with the diet are replaced by a depressed mood, apathy and can result in a nervous breakdown.
Loss of muscle mass
One of the negative effects, but most likely with low calorie diets, since not only adipose tissue, but also muscle, which negatively affects both health and appearance, decreases.
Dehydration
This phenomenon is characteristic of salt -free diets, since the complete exclusion of diet salt leads in the loss of tissue fluid, the subsequent accumulation of toxic metabolism products and a violation of all biochemical processes in the body.
Immunity reduction
Unstable nutrition, stress and deceleration of metabolic processes reduce body resistance to infections.
Change in appearance
It seems that this is the result of all diets, and strive for this. But a change of appearance may not be at all as expected. Singing flaccid and opaque skin, hair and fragile nails, which have lost their shape and buttocks, sunken eyes are far from a complete list of all changes that occur in the process of losing weight.
A strong increase in the risk of any disease and activation of inactive pathologies
The body weakened by diets is an ideal environment for the development of any infectious process, including the activation of its own conditionally pathogenic microflora, as well as the exacerbation of chronic pathologies. With a high degree of probability, after some time, there are diseases of the body system that has undergone the greatest change during the diet. In addition, in the context of deteriorated metabolism and hormonal history, the risk of cancer increases.
In addition to health problems, most people face the emotional dependence of the diet after their cancellation. The fear of winning kilos is intensified by those victims who had to be done during weight loss. All this leads to body rejection of "prohibited" products, the development of depression and extreme conditions in anorexia or bulimia.
Ducan protein diet: the essence of the weight loss method
The author of the methodology is the French doctor Pierre Dukan. Since its appearance, the Ducan method has been very generalized due to the fact that a strict restriction has been excluded in the diet. "Eat as much as you want, " says P. Ducan.
The doctor dedicated 19 books to his innovative way of losing weight. The same scientist has adhered to a diet for more than 40 years and, as he says, he does not experience any health problem. According to the author, the technique allows him to lose excess weight, fix and stabilize the result without strict fasting and unbearable training.
The Ducan diet belongs to protein diets:
- There are practically no restrictions on the volume of food consumed in the category of allowed;
- There is a clear list of prohibited and allowed products;
- The basis of nutrition is protein food;
- Carbohydrates are significantly limited and fats are practically excluded;
- The amount of salt is minimized, which delays water in the body;
- Alcohol is completely excluded. In the last stage, the use of white wine is allowed to cook dishes;
- The mandatory nutritional element is Avena's bran, which replaces one of the meals during the day. The bran is opaque of hunger, normalizes digestion and eliminates metabolic products;
- It is important to drink a sufficient amount of water, 2 liters per day to reduce hunger and efficient elimination of metabolism. You can drink at any time;
- It is strictly forbidden to lose breakfast;
- It is necessary to bring an active lifestyle to prevent kidney problems.
Why can lose weight of weight gain again, eat protein foods?
- Protein digestion is accompanied by greater loss of calories than that spent in the metabolism of fats and carbohydrates;
- Pure protein significantly reduces the sensation of hunger and does not delay water in the body;
- Protein foods increase body resistance to infections;
- The protein does not allow the muscles to "lose weight", supporting them in good shape, which means that excluding skin sagging.
Stages, menu
Ducan's technique consists of 4, replacing the stages. The first two stages allow you to lose weight, and the last two, to fix and stabilize the result achieved. Each stage has a specific name and a list of products that can be eaten. The most important thing to lose weight is that there is no need to count the calories, eat as much as you want the list of allowed. To achieve the result, you cannot observe half of the diet, having achieved weight loss, but without fixing the result.
Dyukan diet: the first phase "attack"
The shortest and most significant stage in terms of weight loss. It is allowed to eat only protein foods. On average, attacks are observed for 5 days, they doubt 2 to 10 days and depend on excess body weight. You can calculate the weight according to a simple formula: M = P - 100, where m is a dough in a kilo; P is a growth in cm.
- Eating meals must be regular.
- You can eat as much as you want.
- At this stage, a strong physical activity is prohibited, sufficient walk of 20 minutes per day.
A list of products that can be eaten in any quantity, combinations and at any time of the day:
List of prohibited products:
- Beef (with the exception of ribs);
- Rider (except for the lower abdomen);
- Veal;
- Spoxes (liver, tongue);
- Bájaro without skin (with the exception of duck and goose);
- Rabbit;
- Pork, chicken, ham with 2-4 %fat content;
- Fresh fish (white and red);
- Smoked fish up to 10 %;
- Canned fish in your own juice, without oil;
- Crab sticks;
- Any shellfish;
- Protein eggs in any way, without adding oil. Sometimes yolk is possible;
- Low power dairy products (0 % fat content);
- A tablespoon and a half of oat bran daily (no more and nothing less), which adds to dairy products or in the form of a cake;
- Ortoric drinks: coffee, tea, herbal tea, sugar soft drinks (1. 5-2 liters per day).
- Spices: vinegar, alcaravea seeds, garlic, onion, mustard, parsley, pepper.
- Pig;
- Mutton;
- Sugar;
- Vegetable and animal oils;
- Ketchup, mayonnaise, sour cream.
Preparation methods:
- Grill;
- In a double boiler;
- In the oven;
- Boiling;
- Without oils and fats;
- You can combine products with each other.
The second stage "alternative"
At this stage, the main weight loss occurs. It will not be as hard as during the days of the attack, approximately 1 kg per week. The duration of this stage depends on which numbers on the scale should be lost. Those. Upon reaching the desired weight, it must proceed to the next stage.
- Protein days alternate with vegetable proteins. This means that in protein days it can eat the same as in the first stage, and in the days of proteins and vegetables, cooked or raw vegetables are added to the protein, but the diet base remains proteins.
- The alternation scheme is selected individually. For example, 5 in 5 days, or 1 in 1.
- Vegetables cannot be seasoned with oil, but can 0% yogurt, vinegar balm, garlic.
- Vegetable cooking methods: grill, steamed, boiling, extinguishing, baking in the oven.
- Be sure to consume 2 tablespoons of oat bran daily.
- It is necessary to drink at least 1. 5-2 liters of liquid per day.
- By physical activity, it is recommended to walk for at least half an hour per day.
Allowed vegetables:
Prohibited vegetables:
- Cucumbers;
- Tomatoes;
- Radish;
- Spinach;
- Asparagus;
- Black Eyed Peas;
- Cabbage;
- Celery;
- Onions;
- Dill;
- Any sheet salad;
- Eggplant;
- Zucchini;
- Fungus;
- Pepper;
- Currently, beets and carrots are allowed.
- Peas;
- Lentils;
- White and red beans;
- Beans;
- Dad;
- Corn.
Stage characteristics:
- The first 2 weeks the weight stops: this is normal;
- After 2 months from the beginning of the diet, the weight also begins to get lost more slowly due to the inclusion of body protection mechanisms (1, 5-2 kg per month). Some surrender, without noticing significant changes in the balance.
The third stage of the diet is the "consolidation" phase
At this stage, the weight is no longer lost, but the body is accustomed to a new diet to stabilize the weight. The most difficult stage from a psychological point of view, associated with the presence of a series of nutrition restrictions. The duration is calculated according to the following scheme: 10 days every lost kilo:
- The menu is extended by new and delicious products, but strict rules are established for consumption;
- The stage is divided into 2 half equal;
- 6 days a week should eat vegetable protein foods (as in the days of proteins and vegetables of the "alternation" stage);
- 1 day a week (Thursday) must be purely protein (such as the days of "attack");
- Every day you must use 2 tablespoons. oat bran;
- You must drink at least 1. 5-2 liters of liquid per day;
- Physical activity: walk about 25 minutes per day.
In the first half of the stage, in addition to vegetables, you can add the following products:
Explanations about new products:
- 2 pieces of bran protein, whole grain/day bread;
- 1 portion of fruit per day;
- 1 portion of products containing starch per week;
- 40 grams of cheese per day;
- The ham is ordinary, hot pork, a lamb Hamst, 1 or 2 times per week;
- 1 festive food per week.
- Fruits: Any other person who is not banana, cherries, grapes, dry fruits, as well as nuts;
- 1 portion of fruits = 1 piece for large and 2 parts for small fruits;
- Cheeses are solid, with a 15-17 %fat content, 60 grams per day. Exception: cheese and goat cheeses like Rocher;
- Products that contain starch: solid grain macarone (more preferable), wheat bulgurer, couscous, cornes, wheat, lentils, legumes, rice and potatoes (the least preferable);
- Food is a festive and favorite meal a day. It doesn't matter if chocolate cake or smoked chicken. Initially, you can apply a large portion, eat slowly, taste the product, but do not take the additive.
In the second half of the stage, they are also allowed:
- 1 portion of food containing starch per week (total 2);
- 1 festive food per week (total 2, but not 2 days in a row).
The fourth stage is "stabilization"
At this stage, the final stabilization occurs due to the formation of protection mechanisms that must be observed throughout life! The diet is positioned by its creator as adequate and useful nutrition, therefore, at this stage, it is no longer considered as a measure to preserve the harmony of the figure, but as a healthy lifestyle.
- The basis of food is the rules given in the "consolidation" stage.
- The main diet will be vegetables and proteins.
- 1 exclusively protein day also remains (Thursday).
- Diario must consume 3 tablespoons. oat bran.
- We must not forget compliance with the drink regime: 1. 5 liters per day.
- It is necessary to make daily walks, 20 minutes per day.
Changes in the menu with respect to protein day:
- Red fish intake is limited: no more than 150 grams of smoked and no more than 200 grams of crude. The amount of white fish and seafood is not limited;
- When chicken, wings, thighs and queues are used, are prohibited. Turkey meat, these restrictions do not refer;
- Of dairy products with 0 % fat, preference must be given to those that contain less lactose;
- Salt consumption on this day is minimized.
The previous rules must be observed strictly, without giving a slack, otherwise a breakdown will occur and the body will begin to return the previous weight.