Read the book I can’t lose weight by Pierre Dukan: online reading

Which of the women suffering from excess weight would not like to lose weight, but at the same time in such a way as not to starve and eat as much as they want? Yes, everyone would like to go on such a diet. And there is one! And not in someone’s fantasies, but in reality. It's called the Pierre Dukan diet. Pierre Dukan is a famous French nutritionist. Now famous, after the release of his book “I Can’t Lose Weight” in 2000, which instantly became a bestseller and was translated into 14 languages. And for 30 years, while he was developing his unique method, practically no one knew anything about him.

Dr. Dukan began his career as a general practitioner in the 70s in France. One day he came across a case of obesity in his patient and thought hard about how to help him. At that time, nutritionists suggested losing weight by limiting calorie intake. This diet was ineffective - those who lost weight quickly gained it back, and besides, following it, people suffered from a constant feeling of hunger. Dukan had some thoughts on how the problem could be solved in a different, more effective and gentle way. But first he wanted to make sure his assumptions were correct. For three decades, he conducted research and observations of his patients’ weight loss. Well-fed and lean, they were satisfied with his approach. And then the nutritionist decided to help other people suffering from obesity, outlining the essence of his method in a book.

The essence of the Pierre Dukan diet

Its cornerstone is protein intake. They almost completely replace fats and carbohydrates. Digesting proteins, the body spends much more energy than digesting them. Consequently, more extra grams and kilograms are burned.

High protein foods are the healthiest

Protein also removes excess fluid from the body, which also contributes to weight gain. It is also good because it significantly reduces the feeling of hunger.

Plus, pure proteins are a building material for our muscles and skin. If not enough of them enter the body, these organs begin to weaken and become decrepit.

Protein also strengthens the body as a whole, and losing weight based on its consumption will not let your health suffer.

But all this does not mean that you cannot eat anything other than protein during this diet. Almost anything is possible. About a hundred products are allowed. The only question is how often and in what quantities to use them.

The programs for each of the four stages of the Dukan nutrition system explain exactly this. They are called Attack, Alternation, Consolidation and Stabilization. The presence of the last two greatly distinguishes this diet from all others. No one before Pierre Dukan (and so far and after him) took care of consolidating the success achieved in losing weight. And not for a week, but for the rest of my life.

The French nutritionist also made sure that there was no need to rack your brains about what to prepare from permitted foods for breakfast, lunch and dinner. They have published several books with recipes for the Pierre Dukan diet.

Another feature of his methodology is its complexity. It’s impossible to quit a diet halfway, doing some things and not doing others. It’s either everything or nothing. There is no other way to get the result. In addition to following the recommendations on nutrition itself, you will definitely need to include physical activity in the weight loss process. Dukan focuses on walking - not difficult, but effective.

At the same time, you need to reduce your salt intake and drink a lot.

The fact is that salt retains fluid in the body. This affects weight and health - harmful substances are not removed. In addition, salt stimulates the appetite, making you want to eat even more.

And you need to drink at least 2 liters daily - this volume includes ordinary water and drinks - tea, coffee, compotes, herbal decoctions. Liquid, filling the stomach, dulls the feeling of hunger and also removes toxins from the body.

The main thing that attracts millions of people to this system of combating obesity is getting quick results and the opportunity to eat as much as you want. Restrictions are imposed on the name of products, but not on their quantity.

Read online “I can’t lose weight”

Irina Malysheva

Hypertonic disease. Home encyclopedia

All rights reserved. No part of the electronic version of this book may be reproduced in any form or by any means, including posting on the Internet or corporate networks, for private or public use without the written permission of the copyright owner.

Introduction

This book is dedicated to one of the most common diseases of the cardiovascular system - hypertension.

Despite the very short medical “history” of the disease, today we know for sure: hypertension is a disease, and a very common disease: every fifth inhabitant of our planet suffers from it, and in Russia, according to some data, every third. American doctors believe that hypertension accounts for almost 25% of all cases of cardiovascular disease.

Probably because this disease is so widespread, many people do not take it seriously enough. Every now and then you hear complaints that “the pressure is jumping,” but at the same time, if you ask how a person is fighting the disease, you can often hear a casual: “It goes away on its own.” Surprisingly, according to statistics in our country, only half of patients with hypertension understand that they are sick and need treatment. But only 50% of them are treated, and only half of this half (i.e., only one hypertensive patient out of eight) is treated effectively.

These data give us serious thought. Firstly, because hypertension is a disease that in most cases can be corrected and treated in the early stages. Secondly, because it is precisely these first stages of the development of the disease that are missed due to our negligence, and then the situation tends to become seriously complicated: with hypertension, which was not treated correctly and in a timely manner, the most dangerous diseases begin - strokes, heart attacks , heart or kidney failure.

But there is no need to be afraid. You should think about it and start taking your health and lifestyle seriously and responsibly. Moreover, in the first stages of the development of hypertension, treatment consists precisely in lifestyle correction. And if you manage to do this, a person can do without medications and significant restrictions that any serious illness entails for a long time.

It is precisely in order to provide the most complete information about hypertension that this book was written. It consists of several sections. The first is devoted to the anatomy and physiology of the human cardiovascular system. The second examines the disease itself - with its risk factors, causes, symptoms, course features, stages, phases, complications. The reader may have a natural question: why does a non-specialist need this knowledge? After all, we are constantly warned against diagnosing ourselves or self-medicating.

There is an answer to this question. Experienced doctors believe that treatment will be effective only when the patient is conscious of his illness and literally becomes an active assistant to the doctor. And without certain knowledge this is hardly possible.

But let's return to the contents of the book. Its third section, the most extensive, is devoted to strategies for the treatment of hypertension. The main and auxiliary methods of treatment are described here. The main treatment is prescribed by a doctor. In case of hypertension, this is, as a rule, taking certain medications, which are described in sufficient detail in the corresponding section. But as for auxiliary treatment, this is the sphere of activity and responsibility of the patient himself. Among the methods of auxiliary treatment are herbal medicine, diet therapy, auto-training, massage, therapeutic exercises, etc.

Particular attention in the book is paid to maintaining a healthy lifestyle that prevents the development of hypertension and its complications. After all, it is easier to prevent a disease than to treat it - this is an old truth, which is confirmed by modern statistics. According to the Pharmexpert service, in the first five years of the 21st century, 92% of all budget funds were spent on the treatment of diseases of the cardiovascular system and only 8% on their prevention, i.e., money is mainly spent on treating consequences and complications, although it is much more reasonable to try to prevent these consequences.

So, we hope that thanks to this book the reader will be able to navigate some of the most important issues:

• how our cardiovascular system works and functions;

• what are the risk factors leading to hypertension;

• how this disease manifests itself, why it is dangerous, how to prevent and treat it;

• in what situations you need to immediately consult a doctor;

• how to help yourself if your blood pressure goes up.

Despite the fact that the range of issues discussed is quite wide, it should be kept in mind: nothing can replace the recommendations of an experienced and qualified doctor. But in many cases, especially in the early stages of the development of the disease, this book will become your reliable advisor.

Chapter 1. Cardiovascular system

Anatomy and physiology

This section explains the roles played by the heart, blood vessels, and blood. With the help of these systems, various substances produced in the body are transported to where they are needed.

Structure and functions of the cardiovascular system

From a functional point of view, the cardiovascular system is formed by two related structures. The first consists of the heart, arteries, capillaries and veins, which provide a closed blood circulation, the second - of a network of capillaries and ducts flowing into the venous system.

Anatomically, the cardiovascular system consists of the heart, arteries, capillaries, veins and performs three main functions:

1) transport of nutrients, gases, hormones and metabolic products to and from cells;

2) regulation of body temperature;

3) protection from invading microorganisms and foreign cells.

These functions are directly performed by the fluids circulating in the system - blood and lymph...

Diet of Pierre Dukan: stages

If you are committed to a long journey and compliance with all recommendations without exception, you can begin. You have to go through 4 stages. The duration of the first three depends on how much weight you need to lose. The calculations are shown in the table. And the last stage is essentially eternal. This is a lifestyle that you will have to live constantly after losing weight.

The first stage is Attack. It is characterized by swiftness. It only takes 2 to 10 days to lose weight radically. The greater the weight, the longer the term. Almost in one fell swoop, 10 to 20 kg of weight are lost - an impressive start and a good incentive to continue. At this stage, you are allowed to eat only protein foods:

Meat: beef, horse meat, veal (except for parts containing fat), chicken (breast), turkey, rabbit. Fatty varieties are prohibited: pork and lamb, ducks and geese. The bird should be eaten without the skin.
By-products: tongue, liver.
Ham with fat content up to 4 percent.

Fish: fresh – white and red; smoked (with fat content not exceeding 10 percent); canned (without adding oil).
Seafood - any kind.
Crab sticks.
Eggs (mostly without the yolk, as it contains fat).

Dairy products: milk, kefir, cottage cheese (low-fat).
Soy cheese tofu.
Oat bran is an important and permanent product of the Pierre Dukan diet. At the “Attack” stage, they should be consumed 1.5 tablespoons per day (in the form of porridge, flatbreads, additives to dairy products).

According to a French nutritionist, oat bran is the most valuable component of a weight loss menu.

Dishes can be flavored with various seasonings (cumin, dill, parsley, vinegar, mustard, lemon, onion, garlic). But ketchup, mayonnaise and vegetable oils are prohibited.

Sugar is prohibited, but artificial sweeteners are not.

Regular sugar cannot be used

You can cook food in an oven, double boiler, grill, or in a non-stick frying pan, but strictly without any oil, sour cream or other fat.

Be sure to drink 2 liters of water and drinks, and walk at least 20 minutes a day.

The second stage is Alternation. It continues until you lose as much as you want and eventually reach your desired weight. Minus a kilogram per week is the average for this stage. Protein days are now interspersed with protein-vegetable days (when vegetables, raw or cooked, are added to the already familiar protein food). You can choose the scheme 2/2, 3/3, 4/4, 5/5 and so on. But it’s most convenient to alternate every other day.

Allowed products of the Pierre Dukan diet during this phase are all vegetables except potatoes, peas, corn, beans, beans and lentils. Like protein products, they are not limited in quantity.

Now you need to eat 2 tablespoons of oat bran daily, still drink plenty of fluids and take half-hour walks.

At this stage of weight loss, the body’s defense mechanisms are activated, and you may find that excess weight comes off extremely slowly, and sometimes the process even stands still. You need to endure this period - then everything will go as it should.

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Preface: The Decisive Meeting, or The Man Who Loved Meat

The beginning of my acquaintance with the problem of excess weight goes back to the time when, as a young general practitioner, I practiced medicine in the Montparnasse quarter in Paris and at the same time specialized in the neurological department of the Garches hospital for children suffering from paraplegia[2].

At that time, among my patients there was a publisher, a cheerful fat man and an extremely erudite man, who suffered from severe asthma, from attacks of which I saved him more than once. One day he came to my office and, sitting down in an English chair that creaked under his weight, said:

– Doctor, I have always been pleased with your help, I completely trust you, and that’s why today I want you to help me lose weight.

At that time, my knowledge of dietetics was limited solely to what I was taught at the Faculty of Medicine: low-calorie diets and small portions of dishes, the contents of which were quite similar to normal ones, but in terms of quantity they were clearly intended for Lilliputians. In most cases, having heard from the doctor a recommendation to follow such a diet, the patient, not accustomed to denying himself any gastronomic pleasure, quickly left the office, overcome with horror at the thought that he would have to limit himself to what constitutes his greatest joy.

Hesitatingly, I began to explain to him that in fact I was not familiar with the intricacies of this science.

- What science are you talking about, doctor? I visited all the specialists in Paris, including local charlatans. Starting from my teenage years, I lost weight many times, in total - at least 300 kg, but then successfully gained it back. I must admit that I was never particularly keen on losing weight, and my wife unwittingly caused me great harm by continuing to love me despite my enormous size. Now I'm almost out of breath with minimal effort, I'm having trouble finding clothes in my size, and quite frankly I'm starting to fear for my life.

He concluded with a phrase that completely changed the direction of my professional life:

“You can deprive me of any food you like, except meat: I love it too much to give it up.”

I answered him automatically, almost without thinking:

- OK then. If you love meat so much, come to me tomorrow morning to weigh yourself on an empty stomach, and then eat only meat for 5 days. However, avoid its fatty varieties: pork, lamb and the fattest parts of beef - fillet and ribs. Fry it until cooked, drink as much water as possible, and after 5 days come to me for re-weighing.

- OK OK.

AFTER 5 DAYS IT FOUND OUT THAT HE HAD LOST ABOUT 5 KG. I COULD NOT BELIEVE MY EYES, AND HE, BY THE WAY, NEITHER. I WAS A LITTLE WORRIED AT INITIAL BUT HE JUST SHINED, WAS MORE HUNTER THAN USUAL, AND TALKED TO ME WITH SO ENTHUSIASM ABOUT HIS SNORING DISAPPEARANCE AND HIS NEWFOUND FEELING OF COMFORT THAT SOON ALL MY DOUBT WAS VANISHED.

– I continue the diet because I feel a surge of energy, and besides, I enjoy what I eat.

So, he went for the second round - for another 5 meat days, but I made him promise to do a full blood and urine test upon his return. After 5 days, having lost another 2 kg, he jubilantly handed me the results of his tests, which, by the way, were completely normal - no high sugar, no high cholesterol or uric acid.

Meanwhile, I visited the library of the Faculty of Medicine, where I studied more carefully the nutritional properties of various types of meat, especially focusing on the proteins, for which they are famous for their high content.

Thus, after 5 days, when the publisher appeared in my office again, bursting with health and having lost another 1.5 kg, I advised him to supplement his diet with fish and seafood, he gladly accepted this advice, since all possible varieties of meat were already exhausted.

20 days passed and the scale showed 10 kg less than the original weight, and the second blood test was still satisfactory. So I decided to take a chance and go all in by adding all the remaining proteins, namely poultry, dairy and eggs, and just in case I recommended that he increase his fluid intake and switch to 3 liters of water per day.

In the end, he agreed to include vegetables in his diet, the long absence of which began to seriously bother me.

5 days later, during the next consultation, it was discovered that he had not lost a single gram . Under this pretext, he demanded a return to his favorite diet, which was especially valuable to him due to its unlimited consumption of meat. I agreed on the condition that the five-day meat diet would alternate with a diet combining vegetables and meat, arguing against the risk of vitamin deficiency, which he had great difficulty believing in. Nevertheless, he accepted my offer - mainly due to the threat of disrupting the passage of food through the intestines, since with such a diet practically no fiber enters the body.

This is how my protein diet was born, alternating the consumption of plant and animal proteins. My interest in obesity and all other problems of excess weight gradually increased, which completely changed the course of my professional and scientific life.

Over the years, I have carefully developed and refined this concept to create a diet that today seems to me to be the most suitable for the specific psychology of obese people and the most effective of all diets for weight loss.

However, over time, I have sadly discovered that weight loss diets, no matter how effective they are and no matter how strictly followed, do not stand the test of time. Due to the lack of a consolidation stage, their results, at best, slowly but inexorably evaporate, and at worst, the weight increases sharply, and everything ends in emotional instability, stress and feelings of disappointment.

Most people who put themselves to the test of a weight loss diet lose an unequal battle with excess weight, which usually leaves them completely discouraged, creates dissatisfaction with themselves and can lead to excessive obesity. To avoid this, I needed to create a system to maintain the achieved weight - a protective barrier against gaining pounds again.

I introduced this protective barrier using a step-by-step introduction into the diet of the basic products necessary for normal nutrition, in order to avoid the response of the body, deprived of its reserves. To overcome such an instinctive protest of the body and an easier transition to normal nutrition, I established the exact duration of this stage of the diet, proportional to weight loss, which is very easy to calculate: it takes 10 days to consolidate one lost kilogram .

However, even after going through the stage of consolidating the achieved weight, under the influence of metabolism in the body, a gradual return to old eating habits is possible. In addition, the desire to compensate for one’s problems and anxieties is inevitable by rewarding oneself with fatty, sweet and plentiful foods, which can break the resistance of such a seemingly impregnable fortress, which is the weight consolidation phase.

Therefore, I ventured to recommend another measure to my patients, suggesting another stage of the diet, which I boldly called the “final phase.” It would seem an unacceptable epithet for those who are overweight, both adults and children, who generally cannot tolerate anything that has to do with duration, since it contradicts their impulsiveness and rejection of self-restraint.

An unacceptable word, an unacceptable rule that you will have to follow for the rest of your life - but what if it was the one that kept your weight stable and only applied one day a week?

ONLY ONE DAY OF DIET A WEEK, BUT WHICH WILL BE STRICTLY AND STABLY UNCONDITIONALLY COMPLIED AND THE RESULTS OF WHICH WILL BE MORE THAN CONVINCING.

It was then that the moment of truth came for me: I realized that the real success of my diet, undoubtedly, lies in the combination of all four of its stages, successively replacing each other, with successively decreasing intensity. Years of practice have allowed me to build a logical and orderly chain from which it is impossible to deviate.

The first stage “Attack” is quite short, but very effective. It is replaced by a stage called “Alternation,” which includes periods of assault and respite, followed by a stage of consolidating the achieved weight, the duration of which is proportional to the number of kilograms lost. And finally, in order to forever maintain the weight gained with such difficulty, a constant and therefore effective measure, the observance of which is recommended for the rest of your life, is one protein day a week, a day of cleansing , which will allow you to maintain balance on all other days of the week.

And in the end I achieved my first truly stable results. In fact, I offered patients not only fish, but also a fishing guide, that is, a diet plan by which they could not only quickly and effectively cope with obesity, but also maintain the results for a long time and without outside help.

I spent 20 years perfecting this technique, using it on a limited number of patients. Today, thanks to their consistent results, I am bringing it to a wider audience.

My diet is for those who have tried everything ; who lost weight and gained it too often; and for those who, above all, want to provide themselves with a guarantee that in exchange for their short-term diligence, they will not only lose extra pounds, but also retain the fruits of their efforts and live with the figure to which they aspired and to which they have every right. So I wrote this book in the hope that the weight loss system I propose will one day also be the solution to your weight problems.

I wrote a book for those who are concerned about weight problems , but it is dedicated to those with whom I have worked, who have helped me live a fulfilling life as a doctor: my patients, young and old, men and women, especially the first of them - my funny fat man - to the publisher.