Dukan diet, an effective method to lose weight without yo-yo effect

Do you want to lose weight, but after leaving the diet you gain weight again? Maybe the Dukan diet is for you.

Looking for options to see ourselves better is a way to show ourselves how much we love each other. Vanity is not the same as health, and it is very valid to be interested in ourselves.

French physician Dr. Pierre Dukan created this diet, which is divided into four phases: the attack phase, the cruise phase, the consolidation phase, and the stabilization phase. This last guarantees that you will not gain weight again.

What is the Dukan diet?

Know the phases of this new method to lose weight:

attack phase

Rapid weight loss: 2 to 3 kilos in 10 days. Dr. Dukan explains in his book I can’t lose weight, which is a way to boost metabolism. This stage lasts two weeks and it is allowed to eat as many lean proteins as we want: beef, fish, chicken, eggs, low-fat dairy products, everything being low-fat.

The only carbohydrate source allowed is 1 and a half tablespoons of oat branor oatmeal in flakes in the form of hot pouring, preferably in the morning hours.

In addition to being very high in fiber, oatmeal helps suppress hunger, as it expands up to 20 times its size in the stomach. We should also drink at least a liter and a half of water a day and do 20 minutes of physical activity.

cruise phase

At this stage we will reach our healthy weight; although weight loss is slower, it is decisive. We will lose a kilo per week for approximately 10 weeks, depending on the weight we want to reach. In addition to lean protein, we can eat low-starch vegetables, that is, those that are not «mealy», such as lettuce, tomato, beans, etc. Fruit is not allowed.

We continue with oatmeal as the only carbohydrate and the recommended amounts of water. We should also increase daily physical activity to 30 minutes.

Consolidation phase

This aims not to lose weight, but to prevent us from regaining it. Every day we can consume:

  • Unlimited amounts of protein and vegetables
  • a portion of fruit
  • a slice of cheese
  • Two slices of whole wheat bread
  • Once a week we will have a celebration meal where we can eat whatever we want.

This phase involves 25 minutes of exercise per day.

Stabilization phase

This stage is long-term, so the idea is maintain the weight, neither gain nor lose. From now on we can eat what we want, but following some rules, which should be our lifestyle:

  • One day a week we should eat only lean protein, unless we have medical problems that prevent it.
  • We will eat three tablespoons of oat bran or oatmeal every day.
  • We should do 20 minutes of physical activity daily.
  • We will completely abandon the escalators or elevators.
  • We will eat only one carbohydrate per meal and we will avoid them between meals.

We can consume artificial sweeteners, vinegar, sugar-free gum and spices.

These tips at no time replace the prescription of an expert. Before making any changes to your diet, consult a nutritionist.

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With information from: Medical News Today