This diet needs strict commitment to lose at least 5 kilos per month. It's a low-carb diet. It can also help if your weight hits a plateau. Some diets cut carbs to 50 grams of daily calories from carbs.
Things to do before starting the Dukan Diet
You should know your body will go through some changes because it's reacting to the new diet, the set meal times, and cutting down on carbs you used to rely on every day.
The first week
In the first week your body will shift from Its main reliance is on carbs as the energy source When searching for other energy sources, if your body only gets 50 grams of carbs, it starts a process called sugar creation because it can't produce glucose, and then begins making ketone bodies (from stored fat in your body) to use as an alternative energy source.
Losing weight fast in the beginning is totally normal, but the weight you lose is mostly water in your body, not stored fat, because of these reasons:
- Glucose stored in the liver is easy to use for energy partly.
- These molecules are linked to a lot of water.
- So at first you'll lose a large amount of stored water in your body.
Many girls think eating 50 grams of calories a day is tough and harsh, So they stick to 100 grams of carbs Most people take 250 to 300 grams, which also helps a lot with losing weight. Sadly, the water you lose at first can come back if you eat the same amount of carbs as before.
Always try to focus on how you look, not the scale at this time. The scale might discourage you a bit, and losing weight takes a long time, not done overnight.
Second week
After the first week and all the changes in your metabolism, your body is more stable and starts really losing fat. This week is good for finding carb alternatives and the right amount for you, andYou can replace carbs with vegetables, fruits, whole grains and their products, dairy, and healthy fats, And also increase healthy fats like olive oil, avocado, seeds, nuts, and protein.
Always try to focus on low-carb vegetables like:
- celery.
- Bell pepper.
- Cauliflower.
- Lettuce.
- Watermelon.
- Spinach.
- Strawberries and berries.
Week three and four
At that time, your weight loss rate depends on many factors including the amount of carbs, How well your body adapts, most people start by losing half a kilo to 2 kilos per week, which is a good rate. There are some ways you can track your weight loss like:
- Pick a specific time and day of the week to weigh yourself, but be exact with the timing. It makes a big difference in the number you see on the scale.
- Keep in mind the changes from your menstrual cycle that increase the amount of water stored in your body.
- Try to watch your clothes size more than the scale number. This helps calm your mind and see some real progress.
Low carb diets versus calorie deficit diets
Most diets, including low carb ones, end up creating a calorie deficit. Also, these diets cut carbs that actually boost your appetite. which change the levels of hunger and satiety hormones, and in the end, the most important part of your diet is that it fits your life and that you can stick to it.
Always try to learn many healthy and nice recipes, so you don’t feel deprived. Completely change your eating habits and combine a healthy diet with exercise to get a healthy body.
