The Dukan diet belongs to the category of low carbohydrate protein diets with elements of alternation. The author of this diet is the French dietician Pierre Dukan, who has been promoting this type of nutrition for over thirty years.
This diet became famous after the publication in 2000 of Pierre Dukan's book "I can't lose weight", which was instantly distributed around the world in more than 10 million copies and became one of the booksthe most popular on dietetics.
The main reason for such popularity was a very revolutionary weight loss technique proposed by a French nutritionist, which no one could have thought of before - you don't need to count calories to lose weight, justto eat a certain set of foods, and the weight will drop steadily. In addition, Pierre Dukan pointed out that this nutritional system is suitable for almost everyone, whether they have been on a diet before or are on the path to losing weight for the first time.
Many critics call the Dukan diet one of the modifications of the famous Atkins diet, but this does not diminish its effectiveness. On the contrary, in numerous studies conducted around the world, it has been revealed that protein and low carbohydrate diets can give the fastest and most effective results in losing weight than low fat diets. and in calories.
The essence of the Dukan Diet
The essence of the Dukan diet, like the paleo diet, is the gradual transition to proper nutrition and the formation of healthy habits that help not only to lose weight, but also to maintain a normal weight throughout life withoutno serious dietary restrictions.
The basis of the diet in the Dukan diet are protein foods, which, depending on the phase of the diet, can be supplemented with other products, which does not reduce the effectiveness of the whole diet as a whole.
The main feature of the Dukan diet is that it is divided into four stages, each of which plays a specific role in the weight loss process. It is the combination of all the stages of the diet with their successively decreasing intensity that is the key to successful weight loss.
Advantages and benefits of the diet
Without a doubt, the Dukan diet is very effective, as evidenced by the many rave reviews from people who have tried it on themselves. And this diet really has a number of undeniable advantages over others. Here are a few :
- First of all, the Dukan diet involves cutting into phases, which is an indisputable plus, since the last two stages allow you to consolidate the results and, if strictly observed, not to be afraid to improve atnew.
- Second, dietician Pierre Dukan insists that people who lose weight on his diet should be physically active. After all, someone who consumes a large amount of protein can build a good muscle corset with competent training. And the more muscles on the human body, the better for its appearance and health.
- Third, the Dukan diet is less aggressive than other diets. Since people who lose weight with the help of this diet can eat enough and tasty enough, which almost none of the existing diets can offer.
- Fourthly, this diet is suitable for people who for some reason cannot follow a constant diet, since it is allowed to eat according to the Dukan diet at any time and in any quantity within the framework of corrupted products.
Disadvantages and contraindications
However, there are a number of negative aspects that can manifest while following this diet.
- One of the most critical moments of the Dukan diet is its complete imbalance - the body can experience an acute shortage of fat, so it is advisable to neglect the strict exclusion of vegetable or olive oil.
- Many of Dr. Dukan's patients have complained of decreased immunity and increased susceptibility to colds and flu associated with a lack of vitamins and minerals in the diet. Therefore, during the diet period, it will not be superfluous to take a high-quality vitamin-mineral complex.
- Although Dr. Ducan advises the systematic use of bran (as the main source of fiber), it is not uncommon for people to notice problems with the gastrointestinal tract while on this diet. Namely, frequent constipation due to lack of vegetable fiber in food. Therefore, if possible, with such symptoms, the number of vegetables in the diet should be increased.
- During the first phase of the diet ("Attack"), many people report constant depression and dizziness, which may be due to the body's transition into ketosis, which does not always lead to a positive result. With the help of ketosis, the body breaks down subcutaneous fat, but it is not at all necessary that this process positively affects the health of the body as a whole. In rare cases, ketosis can cause ketoacidosis coma - a disappointing diagnosis with subsequent death. Therefore, when the first signs of increased fatigue and severe headaches appear during the diet, you should consult your doctor and, if possible, abandon this diet.
- The use of various sweeteners and flavorings allowed in the Dukan diet can adversely affect health. Therefore, it is best to completely eliminate these additives from your diet.
Contraindications of the Dukan diet mainly include problems with the gastrointestinal tract, cardiovascular system, kidneys and liver. This diet is not used during pregnancy and lactation, as well as in children and adolescents under 16 years of age. In people with hormonal disorders, compliance with this diet should be done under the supervision of a doctor with follow-up of all the necessary tests. Violation of the metabolism of carbohydrates, fats or proteins in the body is a strict contraindication to the Dukan diet, since following it, the situation can only worsen.
diet phases
The first and rather short stage "Attack" is the most serious in terms of nutritional restriction and at the same time the most effective. The duration of this stage depends on the number of extra pounds you plan to lose:
- up to 5 kg of excess weight - 1-2 days,
- from 5 to 10 kg - 3-5 days,
- from 10 kg and more - 5-10 days.
Next comes the second stage of the "Alternation" diet, which is characterized by a change in periods of severe dietary restrictions with short breaks. The duration of this stage is determined individually - until you reach the desired weight.
The third stage "Consolidation" allows the weight to be fixed at the desired level without risk of subsequent gain, the duration of this stage is always directly linked to the number of kilograms lost and is calculated according to the principle: 10 days of fixation for 1 kilogram of weightlost.
The fourth step "Stabilization" can be seen as a protective measure to maintain the results you have achieved with dieting. This stage is quite easy to follow and therefore it is recommended to stick to it as long as possible to maintain a normal weight throughout life.
stage attack
The "Attack" stage is characterized by very rapid weight loss. In an average week, the body can lose most of the excess weight. This step includes the consumption of pure protein.
Authorized products:
- lean meats (beef, horse, veal),
- offal (beef or poultry liver),
- poultry (chicken, turkey), game and rabbit meat,
- fish (fatty fish, lean white fish, canned fish, pollock),
- seafood (shrimp, oysters, mussels, scallops, crabs, crayfish, lobsters),
- lean ham (2% to 4% fat),
- chicken eggs,
- low-fat dairy products (cheeses, milk, yogurts, cottage cheese).
The "Attack" phase completely eliminates carbohydrates!
The results of this stage are in no way inferior to the results obtained during fasting. This step is the most effective and relevant even in problematic situations. For example, "Attack" is very effective for premenopausal women with fluid retention in the body or during menopause at the initial stage of hormone therapy. This diet is also effective in people who have tried unsuccessfully to lose weight in the past.
The average duration of the "Attack" phase is 5 days. The duration of this stage depends on the number of extra pounds you plan to lose:
- up to 5 kg of excess weight - 1-2 days,
- from 5 to 10 kg - 3-5 days,
- from 10 kg and more - 5-10 days.
Recommendations and characteristics of the scene
- The first phase of the Dukan diet must be accompanied by drinking plenty of clean water. Water cleanses the body, removes unnecessary substances and waste products and improves the efficiency of any diet. It must be remembered that the body spends much more energy on the digestion of proteins than on the processing of carbohydrates and fats, which means that there are many more breakdown products left after the digestion of proteins.
- Drinking small amounts of drinking water during the Dukan diet, and especially during the "Attack" phase, is not only dangerous for the body, but can completely stop weight loss. Therefore, at this stage of the diet, it is advisable to drink 2-3 liters of drinking water per day.
- The use of protein products in combination with plenty of drinking water helps to fight cellulite very effectively. The problem of the formation of "orange peel" in the problem areas (buttocks and thighs) is typical mainly for women and gives them a lot of aesthetic inconvenience. Cellulite usually appears during periods of hormonal imbalance and can accompany a woman throughout her life. A protein diet, combined with the use of a large amount of low-mineralized or clean drinking water, helps to quickly and effectively eliminate the "orange peel" effect in problem areas.
- Eating protein helps maintain muscle and skin tone. Protein diets, unlike other diets that force the body to spend the reserves of its own protein structures, on the contrary allow not only to lose weight, but also to improve the quality of skin, hair and nails. Thanks to protein nutrition, the muscles are in great shape, the body is not prone to premature aging.
"Work-study" course
The "Alternation" stage is characterized by a successive alternation of protein days with protein-vegetable days. As a rule of thumb, Dr. Dukan recommends alternating: 5/5 (five days of protein alternate with five days of protein and veggies). But for the sake of better tolerance by the body (including psychological), it was decided to apply the formula: 1/1 (alternation of a white day with a protein-vegetable day).
During protein days, the set of products at the "Alternation" stage is similar to the set of products at the "Attack" stage. On protein-vegetable days, vegetables are added to them.
Recommended and prohibited products
Vegetables allowed at the "Alternation" stage: tomatoes, cucumbers, onions, spinach, all types of cabbage, green beans, radishes, lettuce, zucchini, eggplant, peppers, carrots and beets (not at all meals).
Prohibited foods: all vegetables and starchy foods: potatoes, Jerusalem artichokes, corn, peas, rice, beans, beans, lentils.
The "Alternative" stage totally excludes carbohydrates and severely limits fats! It continues until you reach your desired weight.
Recommendations and characteristics of the scene
- During the "Alternation" phase, you must take 2 tablespoons of oat bran a day, both on protein days and on protein and vegetable days.
- Vegetables authorized for consumption at the "Alternation" stage should preferably be eaten fresh (without oil) or boiled.
- Be sure to combine veggies with protein, avoid the temptation to eat only veggies on veg-protein days.
- Do not eat too much protein and vegetables, only eat until you are full, but no more.
- As a physical activity, at least 30 minutes of daily walking is necessary, if weight loss slows down sharply, it is recommended to increase the walking time to 60 minutes for 4 days.
- If for some reason you cannot follow the diet further and decide to stop on the achieved results, do not immediately switch to the usual diet, because you risk gaining weight very quickly. Continue the diet with the third step, "Fixation", which will allow you to switch to a normal diet without risking gaining extra pounds.
"Fixing" step
The "Consolidation" stage aims to maintain the weight you have achieved after going through the previous two stages of the diet.
The duration of the consolidation phase depends on the number of kilograms lost and is calculated by the formula:for 1 kilogram of lost weight - 10 days of fixation.
Authorized products:
- protein foods: lean meat (preferably beef or chicken),
- Fish and Seafood,
- chicken and quail eggs,
- low fat dairy products
- vegetables,
- a portion of fruits or berries per day (apple, strawberry and raspberry, melon and watermelon, grapefruit, kiwi, peach, pear, nectarine, mango),
- one to two servings of starch per week.
Recommendations and characteristics of the scene
- At the consolidation stage, it is necessary to drink at least 1. 5-2 liters of drinking water per day.
- At this stage, a daily serving of fruit is introduced. It can be any fruit in quantity of a piece (preferably apples, grapefruits, kiwis, peaches, pears, nectarines and mangoes). For large or small fruits: a small bowl of strawberries or raspberries, 1-2 pieces of melon or watermelon, two kiwis or two apricots.
- Exceptions are: bananas, grapes, dried fruits - their use is prohibited.
- During the consolidation phase, you should consume 2 tablespoons of bran daily.
- Daily portion of hard cheese - 40 g.
- During the consolidation phase, it is recommended to eat 1-2 slices of whole grain or bran bread per day.
- It is possible to use starchy foods: lentils, rice, potatoes or pasta, but in strictly limited quantities - 1 portion per week (for white rice, potatoes and pasta - one portion of 125 grams maximum perweek, and for brown rice or lentils - no more than 220 grams per week). In the second half of the "Fixation" stage, starches can be introduced at the rate of 2 servings per week.
- Physical activity for this stage: 25 minutes of daily walking,
- One day a week (for example, Thursday) - protein (only products of the "Attack" stage are used).
- Two festive lunches or dinners per week are permitted.
"Stabilization" step
The "Stabilization" stage is the final stage of the diet and is particularly important for maintaining a stable diet result for a long time.
Popular products:
- all protein foods and vegetables,
- one serving of fruit or berries per day,
- two slices of wholemeal bread
- 40 grams of cheese per day,
- two servings of starch per week
- two gala dinners per week.
The "Stabilize" phase offers total nutritional freedom, in exchange for the implementation of 5 mandatory recommendations:
- The basis of nutrition is all the products of the "Fixing" stage.
- Thursday is a protein day (only products from the "Attack" stage are used).
- You cannot use the elevator.
- You should walk at least 20 minutes a day.
- Be sure to take 3-4 tablespoons of bran daily.
In order to avoid gaining weight, you must constantly respect the 5 main recommendations of the stabilization stage!
Recommended menu in stages
We offer you an indicative version of a staggered menu during a diet.
| Reception/stage | Breakfast | Lunch | Having dinner | To taste | Having dinner |
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| Alternation: 1/1 or 5/5 (vegetables are excluded on protein days) |
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| Anchoring |
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| Stabilization |
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Diet recipes
If you decide to follow the Dukan diet, you can use the following recipes for dietary dishes.
Attack Step Recipe: Beef Steak
Ingredients:
- beef pulp - 500 g,
- soy sauce - 3 tbsp,
- salt, black pepper - to taste,
- meat spices.
Kitchen:
Cut the beef into small thin pieces, rub with spices, salt and black pepper. Add the soy sauce and marinate a little for 30-40 minutes. Then dry the pieces of meat and fry them on both sides in a frying pan greased with a little olive oil until tender.
Recipe of the "Alternation" stage: turkey with tomatoes and onions
Ingredients:
- turkey fillet - 500 g,
- onion - 2 pieces,
- tomatoes - 3 pieces,
- garlic - 5 cloves,
- vegetable stock cube - 1 piece,
- salt, black pepper, herbs - to taste.
Kitchen:
Cut the onion into thin rings, put it on the bottom of the pan and pour a small amount of water with the addition of a cube of vegetable broth, cook the onion until soft. brown over medium heat. Cut the turkey fillet into small pieces and add the onion. Cut the tomatoes into 4 parts after removing the skin. Finely chop the garlic cloves. Put the tomatoes in a saucepan with the onions and the turkey, add the garlic, salt and black pepper, mix and simmer until cooked (if necessary, add a little water).
Serve hot, sprinkled with finely chopped greens, with a salad of fresh vegetables.
Recipes for the "Fixing" stage: meatballs with cheese
Ingredients for 2 servings:
- chicken fillet - 300 g,
- onion - 1 piece,
- hard pasta - 250 g,
- parmesan - 40 g,
- salt, black pepper - to taste.
Kitchen:
Pass the chicken fillet through a meat grinder along with the onion, add salt and black pepper to taste, form small meatballs with wet hands. Bring 500 ml of water to a boil in a saucepan, put the meatballs in the water and cook for 20 to 30 minutes. Boil 2 liters of water in another saucepan and send the pasta to cook for 10 minutes. Drain the cooked pasta in a colander. Grate the parmesan on a fine grater. As soon as the meatballs are ready, put a portion of pasta (about 120 grams) on a plate, put 3-4 meatballs on top and sprinkle with grated parmesan. Serve hot.