March 29, 2019, 3:11 p.m
The Dukan Diet, one of the most famous and popular diets, is based on protein foods. It minimizes the consumption of fats and carbohydrates in the diet. And helps to lose weight — but at what cost?
Let’s try to figure out the effectiveness of this diet with an expert Irina Baranovskaya,
certified trainer in the direction of rehabilitation training.
Principles of the Dukan protein diet
Dukan developed a technique that includes four phases:
- In the first, only protein products are used. This phase is called “attack”.
- The second stage — “alternation” — during this period, vegetables are added to the diet, but they can only be eaten with protein foods, alternating between a protein day and a protein-vegetable day.
- At the “fixation” stage, a small list of products containing complex carbohydrates and fats appears, they are dosed and slowly added to the diet.
- The final stage is “stabilization”, eating as recommended, which becomes your right habit and keeps the result.
The effect of a protein diet
In terms of speed of weight loss, protein diet is one of the most effective. In a couple of days / a week, you get rid of unnecessary and such hated kilograms.
However, not everyone is able to go through all the stages of the diet, not break loose and consolidate the result.
In practice, this usually means that after a restrictive monotonous protein diet, reaching the coveted figure on the scales, we relax, forget about the important stages of consolidating the results and stabilizing our body. And we return with an increased appetite for foods high in carbohydrates and fats, which naturally leads to repeated excessive weight gain.
Consequences and risks
Dukan’s weight loss has become popular due to the wide list of foods that are allowed during the diet. You don’t have to eat by the clock, eat when you feel hungry. No need to count calories and the amount of carbohydrates consumed. Just follow the list of products that you can at one stage or another. In addition, you will really quickly lose those extra pounds. But at what cost?
There are many studies that highlight the negative effects and downsides of such a diet. An excess of protein puts a heavy burden on the kidneys, so the Dukan diet is not intended for people with diseases of the urinary system.
An exclusively protein diet is also not very good for the liver and even for the brain, which, for example, needs glucose for normal operation, and there is no place for it almost all the time in this food system.
If it is important for you to take care not only of losing excess weight, but also of your health, I recommend that you think about choosing another method that is more gentle.
It is important to build the right eating habits. Understand the principles of healthy eating. The choice of products and their quantity should be adapted to the lifestyle of a particular person. Do not be embarrassed and better ask for help from experienced professionals — nutritionists and nutritionists. Personally, I prefer and always recommend a three-phase nutrition program, but trust me, the experts will help you create a balanced diet and help you get your weight back to normal without harming your health.
photo — freepik.com