The Dukan diet belongs to the category of low carbohydrate protein diets with alternating elements. The author of this diet is the French dietitian Pierre Dukan, who has been promoting this type of nutrition for more than thirty years.
This diet became more famous after the publication in 2000 of Pierre Dukan's book "I can't lose weight", which was instantly distributed throughout the world in more than 10 million copies and became one of the most popular books on dietology.
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: it is not necessary to count calories to lose weight, it is enough to eat a certain set of foods, and the weight will steadily decrease. In addition, Pierre Dukan emphasized that this nutrition system is suitable for almost all people, regardless of whether they have used any diet before or embarked on 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 it is low-protein, low-carbohydrate diets that can give faster and more 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 towards proper nutrition and the formation of healthy habits that help not only lose weight, but also maintain a normal weight throughout life without dietary restrictions. serious.
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 the stages of the diet with their successively decreasing intensity that is the key to successful weight loss.
Benefits and Benefits of the Diet
The Dukan diet is undoubtedly 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 in relation to others. Here are some of them:
- In the first place, the Dukan diet implies a division into phases, which is an indisputable plus, since the two final stages allow the results to be consolidated and, if followed strictly, not to be afraid of improving again.
- Second, dietitian Pierre Dukan emphasizes that people who lose weight with the help of their diet must be physically active. After all, someone who consumes a lot of protein can build a nice muscular corset during competent training. And the more muscles there are in 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 full and tasty, 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 on the Dukan diet at any time and in any quantity within the framework of corrupt products.
Harm and contraindications
However, there are a number of negative aspects that can manifest when following this diet.
- One of the most critical moments in the Dukan diet is its complete imbalance: the body can feel an acute shortage of fat, therefore 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 period of the diet, it will not be superfluous to take a high-quality complex of vitamins and minerals.
- Although Dr. Ducan advises the consistent use of bran (as the main source of fiber), it is not uncommon for people to notice problems with the gastrointestinal tract during this diet. That is, frequent constipation due to the lack of vegetable fiber in food. Therefore, if possible, with such symptoms, the amount of vegetables in the diet should be increased.
- During the first phase of the diet ("Attack"), many people report constant collapse and dizziness, which may be due to the body's transition into ketosis, which does not always lead to a positive outcome. With the help of ketosis, the body breaks down subcutaneous fat, but it is not necessary that this process positively affects the health of the body in general. In rare cases, ketosis can lead to ketoacidotic coma, a disappointing diagnosis with subsequent death. Therefore, when the first signs of increased fatigue and severe headache appear during the diet, you should consult your doctor and, if possible, abandon this diet.
- The use of various sweeteners and flavors allowed in the Dukan diet can negatively affect health. Therefore, it is better to completely eliminate these additives from your diet.
Contraindications to the Dukan diet primarily 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 must be under the supervision of a doctor with follow-up of all the necessary tests. Violation of carbohydrate, fat or protein metabolism in the body is a strict contraindication to the Dukan diet, since in the process of 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 kilos 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.
This is followed by the second stage of the "Alternating" 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 you to fix the weight at the desired level without the risk of subsequent 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 with a diet. This stage is quite easy to follow and therefore it is recommended to stick to it as long as possible in order 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 stage includes the consumption of pure protein.
Permitted products:
- lean meat (beef, horse meat, veal),
- offal (beef or poultry liver),
- poultry (chicken, turkey), game meat and rabbit,
- fish (oily fish, low-fat white fish, canned fish, crab sticks),
- shellfish (shrimp, oysters, mussels, scallops, crabs, lobsters, 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 not inferior to those obtained during fasting. This stage is the most effective and relevant even in problematic situations. For example, "Attack" is very effective for premenopausal women with water retention in the body or during menopause at the initial stage of hormone therapy. This diet is also effective in people who have tried to lose weight without success in the past.
The average duration of the "Attack" stage is 5 days. The duration of this stage depends on the number of extra kilos 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 scenario.
- The first phase of the Dukan diet should be accompanied by drinking plenty of clean water. Water cleanses the body, eliminates unnecessary and waste substances and improves the effectiveness of any diet. It should be remembered that the body spends much more energy digesting protein than processing carbohydrates and fats, which means that much more breakdown products remain after protein digestion.
- 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 stop weight loss altogether. Therefore, at this stage of the diet, it is recommended to drink 2 to 3 liters of clean drinking water per day.
- The use of protein products in combination with plenty of clean drinking water helps fight cellulite very effectively. The problem of the formation of "orange peel" in problem areas (buttocks and thighs) is typical mainly for women and causes 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-mineral 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 good shape, the body is not subject to premature aging.
"Alternating" stage
The "Alternating" stage is characterized by a successive alternation of protein days with protein-vegetable days. In general, Dr. Dukan recommends alternating: 5/5 (5 days of protein alternate with five days of protein and vegetables). But for better tolerance by the body (including psychological), it was decided to apply the formula: 1/1 (alternating a white day with a protein-vegetable day).
On protein days, the set of products in the "Alternate" stage is similar to the set of products in the "Attack" stage. On protein and vegetable days, vegetables are added to them.
Recommended and prohibited products
Vegetables allowed in the "Alternate" stage: tomatoes, cucumbers, onions, spinach, all kinds of cabbage, green beans, radishes, lettuce, zucchini, eggplant, bell peppers, carrots and beets (not at all meals).
Prohibited foods: all vegetables and starchy foods: potatoes, Jerusalem artichoke, corn, peas, rice, beans, kidney beans, lentils.
The "Alternative" stage completely excludes carbohydrates and severely limits fats! Continue until you reach your desired weight.
Recommendations and characteristics of the scenario.
- During the "Alternating" stage, it is necessary to take 2 tablespoons of oat bran per day, both on protein days and on protein and vegetable days.
- The vegetables allowed for consumption in the "Alternate" stage should preferably be consumed fresh (without oil) or boiled.
- Make sure you combine vegetables with protein, avoid the temptation to eat only vegetables on protein-veg days.
- Do not overeat protein and vegetables, eat only until you are full, but no more.
- As physical activity, at least 30 minutes of daily walking is required, if weight loss slows down abruptly, it is recommended to increase the walking time to 60 minutes for 4 days.
- If for some reason you cannot continue with the diet and decide to stop with the results obtained, do not switch to the usual diet immediately, 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.
Stage "Fixation"
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 stage depends on the number of kilograms lost and is calculated by the formula:per 1 kilogram of weight lost - 10 days of fixation.
Permitted products:
- protein-rich foods: lean meat (preferably beef or chicken),
- fish and shellfish,
- chicken and quail eggs,
- low-fat dairy products
- vegetables,
- a serving of fruit or berries per day (apple, strawberry and raspberry, melon and watermelon, grapefruit, kiwi, peach, pear, nectarine, mango),
- one or two servings of starchy foods a week.
Recommendations and characteristics of the scenario.
- At the stage of consolidation, it is necessary to drink at least 1, 5-2 liters of clean drinking water daily.
- At this stage a daily ration of fruit is introduced. It can be any fruit in the amount of one piece (preferably apples, grapefruits, kiwis, peaches, pears, nectarines and mangoes). For large or small fruit: a small bowl of strawberries or raspberries, 1-2 pieces of melon or watermelon, two kiwis or two apricots.
- Exceptions are: bananas, grapes, dried fruit; its use is prohibited.
- During the consolidation phase, you should consume 2 tablespoons of bran per day.
- Daily portion of hard cheese - 40 g.
- During the consolidation phase, it is recommended to eat 1-2 slices of wholemeal or bran bread per day.
- It is possible to use starchy foods: lentils, rice, potatoes or pasta, but in a strictly limited quantity: 1 portion per week (for white rice, potatoes and pasta, a portion of no more than 125 grams per week, and for whole grain rice or lentils - no more than 220 grams per week). In the second half of the "Fixation" stage, starchy foods can be introduced in the amount of 2 servings per week.
- Physical activity of this stage: 25 minutes of walking daily,
- One day a week (for example, Thursday) - protein (only products of the "Attack" stage are used).
- Two holiday lunches or dinners are allowed per week.
"Stabilization" stage
The "Stabilization" stage is the final stage of the diet and is especially important to maintain a stable result of the diet for a long time.
Featured Products:
- all protein and vegetable foods,
- one serving of fruit or berries per day,
- two slices of wholemeal bread
- 40 grams of cheese a day,
- two servings of starchy foods per week
- two gala dinners a week.
The "Stabilization" phase offers complete nutrition freedom, in exchange for the implementation of 5 mandatory recommendations:
- The basis of nutrition is all the products of the "Fixation" stage.
- Thursday is a protein day (only products from the "Attack" stage are used).
- You can't use the elevator.
- You need to walk at least 20 minutes daily.
- Be sure to take 3-4 tablespoons of bran daily.
To avoid gaining excess weight, you must consistently adhere to the top 5 recommendations of the stabilization stage!
Recommended menu by stages
We offer you an indicative version of a stepped menu while you are on a diet.
| reception/stage | Breakfast | Lunch | Dinner | Snack | 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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| Anchorage |
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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 Stage Recipe: Beef Steak
Ingredients:
- beef pulp - 500 g,
- soy sauce - 3 tablespoons,
- salt, black pepper - to taste,
- spices for meat.
Cooking:
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. Next, dry the pieces of meat and fry them on both sides in a frying pan, greased with a small amount of olive oil, until tender.
Recipe for the "Alternate" step: turkey with tomato and onion
Ingredients:
- turkey fillet - 500 g,
- onion - 2 pieces,
- tomatoes - 3 pieces,
- garlic - 5 cloves,
- vegetable bouillon cube - 1 piece,
- salt, black pepper, herbs - to taste.
Cooking:
Cut the onion into thin rings, put 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 golden brown over medium heat. Cut the turkey fillet into small pieces and put the onion. Cut the tomatoes into 4 parts, after removing the skin. Finely chop the garlic cloves. Put the tomatoes in a pan with onion and turkey, add 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 fresh vegetable salad.
Recipes for the "Fixation" stage: meatballs with cheese
Ingredients for 2 servings:
- chicken fillet - 300 g,
- onion - 1 piece,
- hard paste - 250 g,
- parmesan cheese - 40 g,
- salt, black pepper - to taste.
Cooking:
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 20-30 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 cheese 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 cheese. Serve hot.