The essence of the Dukan system
The weight loss system developed by French nutritionist Pierre Dukan has gained enormous popularity around the world. I wrote in detail about this nutrition system in an article about the stages and menu of the Dukan diet. The nutritional method includes four gradual stages.
- At first, you can eat exclusively protein foods. These are fish, lean meat, eggs, seafood, low-fat dairy products, eggs, tofu. There are also supplements, but they are used as additives or spices to the main food.
- The second stage is easier - you can diversify your diet with vegetables. Alternate days of protein food and protein-vegetable food. The choice of dishes is expanding
- The third stage involves a leisurely return to a normal diet, but with some adjustments. Here you can already treat yourself to fruits and cheese. Even pasta and potatoes can sometimes be included in the diet.
- The fourth stage is to strengthen the achieved level and get used to the new nutrition rules. aimed at stabilizing the achieved results. It is necessary to adhere to the recommended diet + move more.
The advantages of Dukan include: quick and lasting results + you don’t cut back on your food intake, you just change your habits
See photos of girls who achieved superb results below.
By the way, read the list of dishes along with recipes in the article “Menu for every day of the Attack and Cruise phase.”
How to lose weight correctly
The cause of excess weight is overeating. To lose weight, just eat less and move more. All successful cases of weight loss are based on this principle. Adequate calorie restriction is enough to lose weight. A calculator will help you find out your daily requirement.
“If a person is not obese, then a calorie deficit and a balanced diet are sufficient. It is important not to overdo it: sharp restriction can lead to weight gain. “Fast” carbohydrates must be present in the diet, says Svetlana Artemova, “For example, before a workout or when you need to quickly make up for glucose deficiency. If a person is obese, the doctor finds out the cause and prescribes treatment. He chooses a convenient eating pattern that a person will adhere to throughout his life, because obesity is a chronic incurable disease.”
The body doesn’t care where the energy comes from - from a hamburger or chicken with buckwheat. At the same time, complex carbohydrates from cereals and high-quality animal proteins provide a feeling of fullness for several hours and energy. Here's the trap: foods rich in fats and carbohydrates confuse the brain's satiety system, forcing you to eat more cakes and ice cream. You can’t ban them, you just need to eat them in moderation.
Sometimes it's not about the excess weight, but about body image. Many girls of normal build want to lose weight in order to become extremely thin or “dry” to the point of definition and a thin waist, like those of popular bloggers and models. At the same time, they forget that the unrealistic figure of a media personality is most likely the result of Photoshop, a scalpel in the competent hand of a surgeon, or congenital slimness, which is almost impossible to achieve in a healthy way. For fitness models, the body is a source of income, the maintenance of which requires all resources.
“There are no healthy ways to lose weight below normal, and diets don’t work. A girl with overvalued ideas for losing weight will most likely develop an eating disorder,” says Marina Garmash. “To prevent this from happening, we need psychotherapeutic work aimed at correct self-perception.”
An ordinary person does not need to endure hardship and work out in the gym seven times a week. It is enough to eat within normal calorie limits and move actively throughout the day.
Reviews of those losing weight using the Dukan system
And now I want to share with you reviews of girls who have tried the Dukan diet on themselves. There are a lot of good reviews. I think the French nutritionist’s method can help even those who are almost desperate to lose those hated pounds.
Svetlana: Cool diet! I tried a lot of things, but only this helped me lose weight. Weighed 70 kg, was able to lose 12
Alisa: I’ve been on a diet for a little over a month, although I’ve had breakdowns a couple of times. Plumb -6 kg. I feel great. I eat as much as I want at any time, the main thing is not to eat prohibited foods. I see a daily weight loss of at least 200 grams. The diet is simply amazing, I think.
Martha: Finally, I achieved my goal! I weigh just under 70 kg. The last few kilograms just didn’t want to leave me. But I finally finished them off.
