The Dukan diet belongs to the category of low-carbohydrate protein diets with elements of alternation. The author of this diet is the French nutritionist Pierre Dukan, who popularized this type of nutrition for more than thirty years.
This diet became most famous after the publication in 2000 of Pierre Dukan's book "I can't lose weight", which instantly sold more than 10 million copies worldwide and became one of the most popular books on nutrition.
The main reason for such popularity was a very revolutionary weight loss technique proposed by a French nutritionist, which no one could think of before - you do not need to count calories to lose weight, it is enough to eat a certain set of foods, and the weight constantlywill decrease. In addition, Pierre Dukan emphasized that this food system is suitable for almost every person, regardless of whether he has used any diets before or has taken the path of 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 reduce its effectiveness. On the contrary, in the course of numerous studies conducted around the world, it was revealed that protein and low-carbohydrate diets can produce the fastest and most effective weight loss results than low-fat, low-calorie diets.
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 lose weight, but also maintain a normal weight throughout life without serious dietary restrictions.
The basis of the diet in the Dukan diet is protein foods, which, depending on the phase of the diet, can be supplemented with other products, which does not reduce the effectiveness of the entire 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 stages of the diet with their successively decreasing intensity that is the key to successful weight loss.
Benefits and benefits of diet
Undoubtedly, the Dukan diet is very effective, as evidenced by the numerous rave reviews of people who have tried it on themselves. And this diet really has a number of undeniable advantages over others. Here are some of them:
- First, the Dukan diet implies a separation of phases, which is an undoubted plus, since the two last stages allow you to consolidate the results and, if strictly followed, do not be afraid to improve again.
- Second, nutritionist Pierre Dukan emphasizes that people who lose weight using his diet should be physically active. After all, a person who consumes a large amount of protein can build a good muscle corset during competent training. And the more muscles there are on the human body, the better for its appearance and health.
- Third, the Dukan diet is less aggressive than other diets. Because people who lose weight with the help of this diet can eat wholesome and tasty enough, which almost none of the existing diets can offer.
- Fourth, this diet is suitable for people who for some reason cannot follow a permanent diet, since it is allowed to eat on the Dukan diet at any time and in any amount within the framework of damaged products.
Harms and contraindications
However, there are a number of negative aspects that can occur when following this diet.
- One of the most critical moments in the Dukan diet is its complete imbalance - the body can feel an acute lack of fat, so it is recommended to ignore the strict exclusion of vegetable or olive oil.
- Many of Dr. Dukan's patients complain of a decline in immunity and increased susceptibility to colds and flu associated with a lack of vitamins and minerals in food. Therefore, during the diet, it will not be superfluous to take a high-quality vitamin-mineral complex.
- Although Dr. Dukan advises the systematic use of bran (as the main source of fiber), it is not unusual for people to notice problems with the gastrointestinal tract during this diet. Namely, frequent constipation due to the 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 upset and constant dizziness, which may be due to the transition of the body into ketosis, which does not always lead to a positive result. With the help of ketosis, the body really breaks down subcutaneous fat, but this process does not necessarily have a positive effect on the health of the body as a whole. In rare cases, ketosis can provoke a ketoacidotic coma - a disappointing diagnosis with subsequent death. Therefore, when during the diet the first signs of increased fatigue andsevere headache, you should consult your doctor and, if possible, give up this diet.
- The use of various sweeteners and flavors allowed in the Dukan diet can adversely affect health. Therefore, it is better to completely remove these supplements from your diet.
Contraindications to the Dukan diet mainly include problems with the gastrointestinal tract, cardiovascular system, kidneys and liver. This diet is not used during pregnancy and breastfeeding, as well as for children and adolescents under 16 years of age. In people with hormonal disorders, the observance of this diet should be under the supervision of a doctor with the supervision of all necessary tests. Violation of carbohydrate, fat or protein metabolism in the body is a strict contraindication for the Dukan diet, because in the process of following it, the situation can only worsen.
Phases of the diet
The first and relatively short stage "Attack" is the most serious in terms of food restrictions 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 overweight - 1-2 days,
- from 5 to 10 kg - 3-5 days,
- from 10 kg and more - 5-10 days.
The second stage of the "Alternation" diet follows, which is characterized by alternating periods of severe dietary restrictions with short breaks. The duration of this stage is determined individually - until the desired weight is reached.
The third stage "Consolidation" allows you to fix the weight at the desired level without the risk of subsequent weight gain, the duration of this stage is always directly related to the number of kilograms lost and is calculated according to the principle: 10 days of fixation per 1 kilogram of weight lost.
The fourth stage "Stabilization" can be considered a protective measure to maintain the results you have achieved on a diet. 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. On average, in one week the body can lose most of the excess weight. This stage involves the consumption of pure protein.
Allowed products:
- lean meat (beef, horse, veal),
- offal (beef or poultry liver),
- poultry (chicken, turkey), game and rabbit meat,
- fish (fatty fish, white low-fat fish, canned fish, crab sticks),
- seafood (shrimp, oysters, clams, mussels, crabs, crabs, lobsters),
- lean ham (from 2% to 4% fat),
- chicken eggs,
- low-fat dairy products (cheese, milk, sour milk, 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 stage is most effective and relevant even in problematic situations. For example, "Attaka" is very effective in premenopausal women with water retention in the body or during menopause in the initial stage of hormone therapy. This diet is also effective for people who have tried unsuccessfully to lose weight in the past.
The average duration of the "Attack" stage is 5 days. The duration of this stage depends on the number of extra pounds you plan to lose:
- up to 5 kg overweight - 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 should be accompanied by drinking plenty of drinking water. Water purifies the body, removes unnecessary and waste substances and improves the effectiveness of any diet. It should 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 after the digestion of proteins, much more breakdown products remain.
- 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 recommended to drink 2 to 3liters of clean drinking water per day.
- The use of protein products in combination with very clean drinking water helps very effectively in the fight against cellulite. The problem of the formation of "orange peel" in problem areas (buttocks and thighs) is mainly characteristic of women and causes them many aesthetic inconveniences. 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 use up the reserves of its own protein structures, on the contrary, allow not only to lose weight, but also to improve the quality of the skin, hair and nails. Thanks to protein nutrition, the muscles are in good shape, the body is not subject to premature aging.
Stage "Alternation"
The "Alternation" stage is characterized by successive alternation of protein days with protein-vegetable days. Typically, Dr. Dukan recommends alternating: 5/5 (five protein days alternate with five protein-vegetable days). But for better tolerance by the body (including psychological), it was decided to apply the formula: 1/1 (alternating one white day with one protein-vegetable day).
On protein days, the product set of the "Rotation" stage is similar to the product set of the "Attack" stage. On protein-vegetable days, vegetables are added to them.
Recommended and prohibited products
Vegetables allowed in the "Rotation" stage: tomatoes, cucumbers, onions, spinach, all types of cabbage, green beans, radishes, lettuce, zucchini, eggplant, peppers, carrots and beets (not in every meal).
Prohibited foods: all starchy vegetables and foods: potatoes, Jerusalem artichokes, corn, peas, rice, beans, kidney beans, lentils.
The "Alternative" stage completely excludes carbohydrates and strongly limits fats! Continue until you reach your desired weight.
Recommendations and characteristics of the scene
- During the "Alternation" stage, it is necessary to take 2 tablespoons of oat bran per day, both on protein days and on protein and vegetable days.
- Vegetables allowed for consumption in the "Alternation" stage should preferably be eaten fresh (without oil) or cooked.
- Remember to combine vegetables with proteins, avoid the temptation to eat only vegetables on protein-vegetable days.
- Do not overeat protein and vegetables, eat only until you are full, but no more.
- As a physical activity, at least 30 minutes of walking per day is required, 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, as you risk gaining weight very quickly. Continue the diet with the third stage, "Fixation", which will allow you to switch to a normal diet without the risk of gaining extra pounds.
"Fixing" stage
The "Consolidation" stage is aimed at maintaining the weight you have achieved after going through the previous two stages of the diet.
The duration of the consolidation stage depends on the number of kilograms lost and is calculated according to the formula:for 1 kilogram of lost weight - 10 days of fixation.
Allowed products:
- protein foods: lean meat (preferably beef or chicken),
- Fish and seafood,
- chicken and quail eggs,
- low-fat dairy products
- vegetables,
- one portion of fruit or berries per day (apple, strawberry and raspberry, melon and watermelon, grapefruit, kiwi, peach, pear, nectarine, mango),
- one to two servings of starchy foods per week.
Recommendations and characteristics of the scene
- At the consolidation stage, it is necessary to drink at least 1. 5-2 liters of clean drinking water daily.
- At this stage, a daily portion of fruit is introduced. This can be any piece-sized fruit (preferably apples, grapefruits, kiwis, peaches, pears, nectarines and mangoes). For large or smaller fruits: a small bowl of strawberries or raspberries, 1-2 pieces of cantaloupe 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 wheat or bran bread per day.
- It is possible to use starchy foods: lentils, rice, potatoes or pasta, but in a strictly limited amount - 1 portion per week (for white rice, potatoes and pasta - a portion no more than 125 grams per week, and for brown rice or lentils -no more than 220 grams per week). During the second half of the "Fixation" stage, starchy foods can be introduced in the amount of 2 portions per week.
- Physical activity at this stage: 25 minutes of walking daily,
- One day a week (for example, Thursday) - protein (only products from the "Attack" stage are used).
- Two holiday lunches or dinners per week are allowed.
"Stabilization" stage
The "Stabilization" stage is the last stage of the diet and is especially important to maintain a stable result of the diet for a long time.
Special products:
- all protein foods and vegetables,
- one serving of fruit or berries per day,
- two slices of whole wheat bread
- 40 grams of cheese per day,
- two servings of starchy foods per week
- two gala dinners a week.
The "Stabilization" phase offers complete freedom of eating, in exchange for the implementation of 5 mandatory recommendations:
- The basis of nutrition are all products from the "Fixation" stage.
- Thursday is 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.
To avoid excess weight, you must constantly adhere to the main 5 recommendations of the stabilization stage!
Recommended menu by stages
We offer you an example of a step-by-step menu during a diet.
| Reception/stage | breakfast | Lunch | Dinner | Light breakfast | Dinner |
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| Attack |
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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 go on the Dukan diet, you can use the following recipes for diet meals.
Attack Stage Recipe: Beef Steak
ingredients:
- beef - 500 g,
- soy sauce - 3 tablespoons,
- salt, pepper - to taste,
- spices for meat.
cooking:
The beef is cut into small thin pieces, rubbed with spices, salt and pepper. Add soy sauce and leave to marinate for 30-40 minutes. Then dry the pieces of meat and fry them on both sides in a pan greased with a little olive oil until they are soft.
Recipe for step "Alternation": turkey with tomatoes and onions
Ingredients:
- turkey fillet - 500 g,
- onion - 2 pieces,
- tomatoes - 3 pieces,
- garlic - 5 cloves,
- cube of vegetable broth - 1 pc. ,
- salt, pepper, herbs - to taste.
cooking:
Cut the onion into thin rings, put on the bottom of the pan and pour a little water with the addition of a cube of vegetable broth, cook the onion until golden brown over moderate heat. Cut the turkey fillet into small pieces and place on top of the onion. Cut the tomatoes into 4 pieces after removing the skin. Finely chop the garlic cloves. Put the tomatoes in a pan with the onion and turkey, add garlic, salt and pepper, stir and simmer until tender (if necessary, add a little water).
Serve hot, sprinkled with finely chopped vegetables, with a salad of fresh vegetables.
Recipes for the "Fix" stage: meatballs with cheese
Ingredients for 2 servings:
- chicken fillet - 300 g,
- onion - 1 pc. ,
- hard pasta - 250 g,
- Parmesan cheese - 40 g,
- salt, pepper - to taste.
cooking:
Pass the chicken fillet through a meat grinder together with the onion, add salt and pepper to taste, form small meatballs with wet hands. Boil 500 ml of water in a pot, put the meatballs in the water and cook for 20-30 minutes. Boil 2 liters of water in another pot and send the pasta to cook for 10 minutes. Drain the cooked pasta in a colander. Grate parmesan on a fine grater. As soon as the meatballs are ready, put one portion of pasta (about 120 grams) on a plate, put 3-4 meatballs on top and sprinkle with grated parmesan cheese. Serve hot.