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Wednesday, July 20, 2011

the Dukan Diet

Wednesday, July 20, 2011
Dukan Diet has proven slimming Jennifer Lopez and supermodel Gisele Bundchen immediately after childbirth. More than 1.5 million people in France also apply this assessed enjoyable way to be slim.

Whether because of Dukan Diet or thanks to the community during the traditional diet is already good, according to the WHO, the case of obesity in France is only about 10 percent, lower than other western countries. Diet created by Dr. Pierre Dukan is increasingly popular since he launched his book, The Dukan Diet in 2000.

Actually, the first time Dukan suggested someone, which despair because always failed dieting, to eat only protesin and drinking water for five days, Dr. Dukan still works as a neurologist. The success of that person, followed the success of others, motivating Dukan to pursue the field of nutrition. In 1973 he was practicing as a nutrition doctor.

What is the dukan diet? The Dukan diet is basically a high in protein diet, low in fat and carbohydrates, which consists of four phases.

1. Dukan Diet Attack phase: about a week we should only eat protein like meat without fat, skinless chicken, fish, seafood, and fat-free dairy products, like cottage cheese or yogurt. It is recommended to drink 3 liters of water per day. Allowed to drink tea and coffee without sugar. Food should be grilled or baked. Boiled eggs, whites may be consumed at will, but the yolk only 3-4 eggs per week. Avoid eating duck, goose, fried foods, canned foods. Recommended to do fast exercising 20 minutes per day.
High-protein diets need time digested the body, and can burn lots of calories (30 percent) to digest, while fat only burns 12 percent of calories and carbohydrates only 7 percent of calories. In addition to burning more calories, proteins also make the stomach full longer, so people do not get hungry. In the phase which is very low in fiber, it is advisable to consume vitamin and mineral supplements.

2. Vegetables Phase : eat high-protein menu added vegetables such as tomatoes, spinach, broccoli, cucumber, scallions, celery, radishes, asparagus, cabbage, mushrooms, eggplant, peppers. Carrots and beets may be consumed in portions moderate. These vegetables may be eaten fresh or boiled / steamed.
Avoid: food sources of flour (rice, potatoes, corn, peas, avocado, etc.), sugar, oil, fat. Advised to consume two tablespoons of oats every day and brisk walking 25-30 minutes per day. This phase is done to achieve a desirable weight, but weight loss should be a maximum of 1 kg per week only.

3. Consolidation phase: after the ideal weight is reached, we may return to normal eating pattern, but done slowly to avoid the appearance of the yo-yo effect. Reintroduces foods previously avoided, such as bread, noodles, rice, etc.. This will familiarize your body to the new eating patterns and body weight remained ideal. Continue to take 2 tablespoons of oats and walk 25-30 minutes per day. There should be one day a week, when we should only eat protein.

4. Stabilization phase: when the weight is stable, we are free to eat and drink, but there should be one day a week when we only eat protein. And 'protein day' must be held for life. Dr. Dukan recommends brisk walking 30-45 minutes per day because the sport is also a key to successful on Dukan Diet.


Reiki said...

This is actually my problem in my lose weight program - DIET!...how I wish I can stay fit while still eating the same food that I love to eat.

anyway, this is my first time to hear about Dunkan Diet...i'm actually not familiar with it.

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