The diet is a known concept that it is known to all, which in 90 % of the population is associated with certain restrictions in mode of power for a specific period of time in order to normalize the weight. However, this concept has a wider meaning and in the literal translation from the Greek language indicates the "diet". In a nutshell, this is a lifestyle, food habits and a food diet, which a person or a nation follows through life.
In addition to the general concept, there are various types of nutrition, such as rational, therapeutic diets, vegetarianism, veganism, raw food diet, Halal, Kosher and other types in which some foods are limited or excluded in the diet.
How sure are the diets?
Of course, preferences in food and the choice of a certain type of nutrition affect human health. As for temporary diets, which involve the transition to the correct diet, they also influence health and sometimes they are not the best. Particularly dangerous is a strong weight loss immediately after childbirth. Would it seem that these are temporary restrictions, why are they dangerous for the body?
Stress for the body
The new diet, the disorder of digestion and the metabolism, the destruction of the adipose tissue is a true stress for the body, which is trying to adapt to the new conditions of existence, giving all the strength to maintain vital functions. The particular damage in this case is caused by methods that suggest acute refusal, rather than gradual of certain products. In another case, the "decisive" women guide themselves in their stressful state, which feed on apple and water from tomorrow, but today they abandon themselves to a barbecue with Lavash.
Body intolerance
This is the main disadvantage of most diets. Rarely people on a diet think of possible contraindications to the chosen way of losing weight, based on the opinion of friends, acquaintances, who helped and the process of loss of weight itself was easily. The deterioration of well -being 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 renovation", "reaction to the destruction of the adipose tissue", etc.
Lack of vital substances in the body
For some time, the substances necessary for life, but no longer come from food or do not enter a small amount, they will rise from a deposit in the body. However, this period is short -term and vitamin mineral insufficiency will influence both the metabolism and the work of the internal organs, not to mention the aspect.
Depression
The psychological side is one of the main subjects to a limited diet. The primary euphoria and faith in the result after 3-5 days of conformity with the diet are replaced by a depressed mood, apathy and can cause a nervous break.
Loss of muscle mass
One of the negative effects, but most likely with low calories diets, since not only the adipose tissue, but also the muscles, which negatively influence both health and appearance, decreases.
Dehydration
This phenomenon is characteristic of diets without salt, since the complete exclusion of salt from the guide diet in the loss of liquids from the tissues, the subsequent accumulation of toxic metabolism products and a violation of all biochemical processes in the body.
Reduce immunity
Unstable nutrition, stress and deceleration of metabolic processes reduce body resistance to infections.
Change in appearance
It would seem - this is the result of all diets and are striving for this. But a change in appearance may not be at all as expected. Singing, flabby and opaque skin, fragile hair and nails, which have lost shape and buttocks, the sinked eyes are far from the complete list of all the changes that occur in the weight loss process.
A strong increase in the risk of any disease and activation of dormant diseases
The weakened body from diets is an ideal environment for the development of any infectious process, including the activation of one's conditioned 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 have undergone the largest change during the diet. In addition, against the background of the altered metabolism and the hormonal background, the risk of cancer increases.
In addition to health problems, most people face emotional dependence on the diet after its cancellation. The fear of gaining extra kilos is intensified by those victims who had to be made during weight loss. All this leads to the refusal of the body of "prohibited" products, the development of depression and extreme conditions in the form of anorexia or bulimia.
Ducan protein diet - The essence of the weight loss method
The author of the methodology is the French doctor Pierre Dukan. From its appearance, the Ducan method has gained a great widespread due to the fact that a rigorous restriction in the diet has been excluded. "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 joined a diet for more than 40 years and, as he himself claims, has no health problems. According to the author, the technique allows you to lose excess weight, to correct and stabilize the result without a quick fasting and unbearable training.
The Ducan diet belongs to protein diets:
- There are practically no restrictions on the volume of food consumed by the permitted category;
- There is a clear list of prohibited and permitted products;
- The base of nutrition is protein food;
- Carbohydrates are significantly limited and fats are practically excluded;
- The amount of salt is reduced to a minimum, which delays water in the body;
- Alcohol is completely excluded. In the last phase, the use of white wine is allowed to cook dishes;
- The mandatory nutritional element is the oat bran, which replaces one of the meals during the day. The bran is boring of hunger, normalize digestion and remove metabolic products;
- It is important to drink a sufficient amount of water, 2 liters per day needed to reduce hunger and efficient removal of the metabolism. You can drink at any time;
- It is strictly forbidden to lose breakfast;
- An active lifestyle must be conducted to prevent kidney problems.
Why can you lose weight without risk of increasing new weight, eating protein foods?
- The digestion of proteins is accompanied by a greater loss of calories than that expense for the metabolism of fat and carbohydrates;
- Proteins in pure form significantly reduce the feeling of hunger and do not delay water in the body;
- Protein food increases body resistance to infections;
- The protein does not allow the muscles to "lose weight", supporting them in good shape, which means that it excludes the relaxation of the skin.
Phase, menu
Ducan's technique consists of 4, which replaces the phases. The first two phases allow you to lose weight and the last two - to fix and stabilize the result achieved. Each phase has a specific name and a list of products that can be eaten. The most important thing to lose weight is that it is not necessary to count calories, eating as much as you want from the list of those allowed. To obtain the result, it is not possible to observe half of the diet, having achieved weight loss, but without correcting the result.
Dyukan diet: the first "attack" phase
The shortest and most significant phase in terms of weight loss. It is allowed to eat only protein foods. On average, the attacks are observed for 5 days, hesitant from 2 to 10 days and depend on the excess body weight. It is possible to calculate the weight based on a simple formula: m = p - 100, where m is a mass in kilo; P is a growth in cm.
- Eating meals should be regular.
- You can eat as much as you want.
- At this stage, strong physical activity is prohibited, enough walking of 20 minutes a day.
A list of products that can be consumed in any quantity, combinations and at any time of the day:
List of prohibited products:
- Beef (with the exception of the ribs);
- Knight (with the exception of the lower abdomen);
- Veal;
- Offal (liver, language);
- Skinless bird (with the exception of duck and goose);
- Rabbit;
- Pork, chicken, ham with fat content of 2-4 %;
- Fresh fish (white and red);
- Smoked fish up to 10 %;
- Boxing fish in its own juice, without oil;
- Crab sticks;
- Any seafood;
- Protein eggs in any shape, without adding oil. Sometimes the yolk is possible;
- Low -power lactiero products (0 %fatty content);
- One and half tablespoons of oat bran every day (no longer and no less), adding dairy products -caseari or in the form of a cake;
- Drinking Orthoric: coffee, tea, herbal tea, sugar soda (1, 5-2 liters per day).
- Spices: vinegar, cumin seeds, garlic, onions, mustard, parsley, pepper.
- Pig;
- Montone;
- 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 phase "alternation"
At this stage, the main weight loss occurs. It will not be as hard as during the days of the attack - about 1 kg per week. The duration of this phase depends on which numbers on the stairs must be lost. Those. When you reach the desired weight, you should proceed with the next phase.
- The days of proteins alternate with protein vegetables. This means that in the times of proteins you can eat the same as the first stadium and in the days of protein and vegetables, cooked or raw vegetables are added to the protein, but the base of the diet is still protein.
- The alternation scheme is selected individually. For example, 5 in 5 days or 1 in 1.
- Vegetables cannot be seasoned with oil, but you can 0% yogurt, balmic vinegar, garlic.
- Vegetable cooking methods: grid, steam cooking, bubbles, extinction, cooking in the oven.
- Make sure to consume 2 tablespoons of oat bran every day.
- It is necessary to drink at least 1, 5-2 liters of liquid per day.
- From physical activity, we recommend walking for at least half an hour a day.
Allowed vegetables:
Prohibited vegetables:
- Cucumbers;
- Tomatoes;
- Radish;
- Spinach;
- Asparagus;
- Black Eyed Peas;
- Cabbage;
- Celery;
- Onions;
- Dill;
- Any sheet salad;
- Eggplant;
- Zuchinis;
- Mushrooms;
- Pepper;
- Baliere and carrots are currently allowed.
- Peas;
- Lentils;
- White and red beans;
- Beans;
- Potato;
- Corn.
Features of the stage:
- 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 protective mechanisms (1, 5-2 kg per month). Some surrender, without noticing significant changes on scale.
The third phase of the diet is the "consolidation" phase
At this stage, the weight is no longer lost, but the body is used to a new diet to stabilize the weight. The most difficult phase from a psychological point of view, associated with the presence of a series of restrictions in nutrition. The duration is calculated based on the following scheme - 10 days each kilo lost:
- The menu is expanded by new delicious products, but rigorous rules are established for their consumption;
- The stage is divided into 2 equal half;
- 6 days a week should eat vegetable foods (as in the days of proteins and vegetables of the "alternation" stadium);
- 1 day a week (Thursday) should be purely protein (like the days of the "attack");
- Every day you should use 2 tablespoons. oat bran;
- You should drink at least 1, 5-2 liters of liquid per day;
- Physical activity: walk for about 25 minutes a day.
In the first half of the stage, in addition to the vegetables, it is possible to add the following products:
Explanations on new products:
- 2 pieces of bran protein, whole wheat bread/day;
- 1 portion of fruit per day;
- 1 portion of products containing starch per week;
- 40 grams of cheese per day;
- The ham is ordinary, warm pig, a lamb Hamb - 1 or 2 times a week;
- 1 festive meal per week.
- Fruits - Any other than bananas, cherries, grapes, dried fruits and nuts;
- 1 portion of fruit = 1 piece for large and 2 pieces for small fruits;
- The cheeses are solid, with fat content of 15-17 %, 60 grams per day. Exception - goat cheeses and cheeses like Rocher;
- Products containing starch: solid grain wheat macarone (most preferable), wheat bulgur, couscous, got, wheat, lentils, legumes, rice and potatoes (the least preferable);
- The meal is a favorite and preferred food 1 hour a day. It doesn't matter if the chocolate cake or the smoked chicken. Initially, you can apply a large portion, eat slowly, savor 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 meal per week (total 2, but not 2 days in a row).
The fourth phase is the "stabilization"
At this stage, the stabilization of the final weight occurs due to the formation of protective mechanisms that must be observed for life! The diet is positioned by its creator as useful and useful nutrition, therefore, at this stage, it is no longer considered a measure to preserve the harmony of the figure, but as a healthy lifestyle.
- The base of the food are the rules provided in the "consolidation" phase.
- The main diet will be vegetables and proteins.
- It also remains 1 protein day exclusively (Thursday).
- The day should consume 3 tablespoons. oat bran.
- We must not forget the respect of the drinking regime - 1, 5 liters per day.
- You need to take daily walks, 20 minutes a day.
Changes to the menu relating to the day of proteins:
- The intake of red fish is limited: no more than 150 grams of smoked and no more than 200 grams of raw. The amount of white fish and seafood is not limited;
- When using chicken, wings, thighs and queues are prohibited. Turkey meat, these restrictions do not concern;
- From the dairy products -caseari with 0 % fat, preference should be given to those who contain less lactose;
- The consumption of salt on this day is reduced to a minimum.
The above rules should be observed strictly, without granting you, otherwise a break will occur and the body will begin to return the previous weight!