Celebrities and royals like Kate Middleton swear by the Dukan diet, they should make pounds disappear quickly and effectively. However, sier is always in the criticism. How good is the nutrition concept really?
Inventor and namesake of the Dukan diet is the French doctor. Pierre Dukan. In France, the concept has been on the market for ten years and has allegedly helped five million French women to a great figure.
As a flash diet of the stars in Hollywood, the Dukan diet has quickly made the rounds and found imitators all over the world.
Believing the reports, beauties such as Jennifer Lopez and Gisele Bundchen have quickly made their curves after the birth of their babies. The Dukan Diet is currently considered the celebrity's favorite concept.
From a nutritional point of view, the weight loss concept is based on three principles: few calories, virtually no carbohydrates and virtually no fat. It is thus extremely protein-rich.
The high protein intake prevents the breakdown of muscles during the "attack phase". For this purpose, dietary fiber in the form of bran are served, which should probably prevent constipation and constipation.
For lack of fruit, vegetables and wholemeal, the chair volume is too low. A small problem of the Dukan diet, but can be absorbed by careful choice of food.
The Dukan Diet is a high-calorie, high-protein and low-carbohydrate diet. It is based on a four-phase principle.
1. Attack phase (1-10 days):
Only protein-rich food, which should also be extremely low in fat. From a list of 70 products may be eaten as much and as often as desired.
The list mainly includes lean meat, fat-free, low-fat dairy (less than 4 g / 100 g fat), minute amounts of oat or wheat bran. No alcohol, fat, sugar, vegetables, fruits.
2. Cruising phase (until reaching the target weight, 1 kg per week weight loss):
The protein from the first phase is alternated with protein / vegetable phases. The oat bran ration is doubled to 2 tablespoons. However, only certain vegetables are allowed.
3. Consolidation phase (10 days per kilo lost):
Now the weight should be kept and the yo-yo effect avoided. The first phase protein diet is allowed, vegetables, one serving of fruit a day (no bananas, grapes, cherries), two slices of wholegrain bread, and some carbohydrate-rich meals.
In addition, two enjoyable meals per week may be scheduled. However, one day a week the strict protein diet of the first phase must be eaten. Further increase of the oat bran ration.
4. Stabilization phase (forever):
One day a week diet after phase 1, 3 tablespoons of oat bran per day.
With the Dukan diet, you can safely lose weight quickly, if you can hold it at all. In the first phase, of course, the plan is very one-sided, but from a nutritional point of view, this is sustainable, because this phase lasts only a short time.
However, it is important to drink enough (as required in the diet) to relieve the metabolism in the high protein intake.
Critically, the absence of fruits and vegetables, as they provide many relevant substances that we need.
Extremely low-fat dairy products are also not cheap because they often contain other additives that we should not consume too much.
The French Agence nationale de sécurité sanitaire de l'alimentation (roughly equivalent to our BfR, which is part of the Federal Ministry of Food) rated the Dukan diet as hazardous to health.
The author Dr. Dukan justified himself with the argument: effective drugs also have side effects. He believes the benefits outweigh for those who suffer from diabetes and other consequences of obesity.
Definitely helpful in losing weight with the Dukan diet is an accompanying exercise program.
Important: The more sport you do, the more you have to drink. Especially with the Dukan diet.
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