Do you remember when you were a kid and were told that it would happen if you thought about something a lot? In this day and age, you would think, "lose weight, lose weight, lose weight," and the world would be closer to perfection.
Since the world is more complicated than we imagined, HelthyFit has already told you about diets that promise to lose three kilos in seven days without starving, others where you fast for 16 hours.
Even somewhere you can eat practically nothing. If none of them worked out, there is one more option: the Dukan diet.
According to the nutritionist Bárbara de Almeida Araújo, author of the blog "Mania of a Dietitian" this diet promises fast and permanent results without starving yourself.
The diet, created by French doctor Pierre Dukan, is rich in protein and low in carbohydrates and fat.
The Dukan diet is divided into four phases, two of which are for weight loss and the others for maintenance.
How long you stay on each one depends on how much weight you want to lose. However, in the first week alone, you can lose five kilos.
Does this diet work? Yes. However, like all diets that restrict food, it can be challenging to maintain in the long term.
"In addition, the low intake of fiber in the first stages can cause constipation. The intake of minerals, vitamins and phytonutrients is also low at the beginning of the diet", warns the specialist.
But attention: if you have liver or kidney problems or other serious pathologies, you should consult your doctor and nutritionist before following this diet or any other diet rich in protein.
1st Phase:
Attack
Are you ready? Generally, this phase lasts between one and seven days, and this can vary with your age, weight you need to lose, and the number of diets you've already done.
"If you need to lose 4.5 kilos this phase may last between one and two days. If you want to lose between 20 and 40 pounds, then you should do this phase for three to five days.
However, if your goal is to lose more than 18 pounds, you should stay in this phase for seven days", the nutritionist explains.
It's simple: start by eating only lean protein, like chicken and turkey, but without restricting the amount. You should also include one and a half tablespoons of oat bran every day.
You can choose 68 protein-rich foods to eat at this stage. In addition, you should also include 20 minutes of walking every day.
2nd Phase:
Cruising
In this phase, which can last between one and 12 months, you will alternate days when you only eat pure protein with days when you are allowed to add some vegetables in addition to protein.
You will have to make a list of 32 vegetables. Eggplant, beets, radish, kale, oatmeal, cucumber, and lettuce are some of them.
"The amount of oat bran is increased to two tablespoons. On average, you can lose about 450 grams every three days. In this phase, one should also include 30 minutes of daily walking", suggests the specialist.
3rd Phase:
Consolidation
This is the phase where the big challenge lies: maintaining the weight you reached during the cruising phase.
According to Bárbara de Almeida Araújo, the time you stay in this phase depends on the number of kilos lost, and the idea is to be ten days for each kilo lost in the previous phase.
Then we start introducing other foods gradually. That is, on one day, we start with pure protein, and on the other days, we can introduce two slices of whole wheat bread; one piece of fruit (except bananas, grapes, and cherries); one slice of cheese; and one meal a week with rice, pasta, potatoes, or legumes.
"The daily amount of oat bran is increased to two and a half tablespoons. And do 25 minutes of walking daily."
4th Phase:
Stabilization
This phase corresponds to the type of diet you should maintain for life, gradually including foods from all food groups.
The diet author
says that three (non-negotiable) rules should be followed from here on: the
amount of oat bran should be increased to three tablespoons a day; a 20-minute
walk should be taken every, and continue to stick to a pure protein-only day.