The Dukan diet belongs to the category of low-carb protein diets with alternating elements. The author of this diet is the French nutritionist 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 immediately distributed throughout the world in more than 10 million copies and became one of the most popular books. known about 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, it's enough to eat a setcertain foods. and the weight will decrease continuously. In addition, Pierre Dukan emphasized that this food system is suitable for almost every person, regardless of whether he used a diet before or entered the path of weight loss 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 found that it is the protein and low-carbohydrate diets that can give the fastest and most effective results in weight loss than the 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 any 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 phases, each of which plays a special role in the weight loss process. It is the combination of all phases of the diet with their intensity that is constantly decreasing 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 comments of people who have tried it themselves. And this diet really has a number of undeniable advantages compared to others. Here are some of them:
- First, the Dukan diet implies a division into phases, which is an indisputable plus, since the two final phases allow you to consolidate the results and, if you adhere strictly, do not be afraid to improve again.
- Second, nutritionist Pierre Dukan emphasizes that people who lose weight with the help of his diet should be physically active. After all, someone who consumes a large amount of protein can build a good muscle core during competent training. And the more muscles in the human body, the better for his 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 fully and quite tasty, which almost none of the existing diets can offer.
- Fourthly, this diet is suitable for people who for some reason cannot follow a continuous diet, as 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 appear while 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 advisable to neglect the strict exclusion of vegetable or olive oil.
- Many of Dr. 's patientsDukan have complained about a decrease in 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 unusual for people to notice problems with the gastrointestinal tract on this diet. Namely, frequent constipation due to lack of plant 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 a constant crash and 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 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 provoke 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 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, the observance of this diet should be under the supervision of a doctor with the monitoring of all the necessary tests. Violation of the metabolism of carbohydrates, fats or proteins in the body is a strict contraindication for the Dukan diet, since in the process of following it, the situation can only worsen.
Phases of the diet
The first and rather short "Attack" phase is the most serious in terms of food restriction and at the same time the most effective. The duration of this phase depends on the number of extra kilograms 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.
Then comes the second phase of the "Alternation" diet, which is characterized by alternating periods of severe dietary restrictions with short breaks. The duration of this phase is determined individually - until you reach the desired weight.
The third phase "Consolidation" allows you to adjust the weight to the desired level without the risk of gaining it later, the duration of this phase is always directly related to the number of kilograms lost and is calculated according to the principle: 10 days of fixation. for 1 kilogram of weight lost.
The fourth stage "Stabilization" can be considered a protective measure to maintain the results you have achieved on the diet. This phase 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.
Attack on stage
The "Attack" phase is characterized by very rapid weight loss. In an average week, the body can lose most of the excess weight. This phase involves the consumption of pure proteins.
Allowed products:
- lean meat (veal, horse meat, veal),
- offal (veal or poultry liver),
- poultry meat (chicken, turkey), game and rabbit meat,
- fish (fatty fish, lean white fish, canned fish, crab sticks),
- seafood (prawns, oysters, mussels, scallops, crabs, shrimps, lobsters),
- lean ham (from 2% to 4% fat),
- chicken eggs,
- low-fat dairy products (cheese, milk, yogurt, cottage cheese).
The "Attack" phase completely eliminates carbohydrates!
The results of this phase are not at all inferior to the results obtained during fasting. This stage is more effective and important even in problematic situations. For example, "Attack" is very effective for women before menopause with water retention in the body or during menopause in the initial phase of hormone therapy. This diet is also effective for people who have tried to lose weight in the past without success.
The average duration of the "Attack" phase is 5 days. The duration of this phase depends on the number of extra kilograms 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.
Scene recommendations and features
- The first phase of the Dukan diet should be accompanied by drinking plenty of drinking water. Water cleanses 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 digesting proteins than on processing carbohydrates and fats, which means that many more decay products remain after digesting 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 to 3 liters of clean drinking water per day.
- The use of protein products in combination with plenty of clean 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 many aesthetic concerns. 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 remove 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 its reserves of protein structures, on the contrary, allow not only weight loss, but also the improvement of the quality of skin, hair and nails. Thanks to protein nutrition, the muscles are in good condition, the body does not undergo premature aging.
"Alternate" scene
The "Alternation" phase is characterized by a successive alternation of protein days with protein-vegetable days. Typically, Dr. Dukan recommends alternation: 5/5 (five protein days alternate with five protein-vegetable days). But in order to have a better tolerance from the body (including the psychological one), 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 "Alternation" phase is similar to the set of products in the "Attack" phase. On protein-vegetable days, vegetables are added to them.
Recommended and prohibited products
Vegetables allowed in the "Dreaming" stage: tomatoes, cucumbers, onions, spinach, all types of cabbage, green beans, radishes, lettuce, zucchini, eggplant, bell peppers, carrots and beets (not at every meal).
Prohibited foods: all vegetables and starchy foods: potatoes, Jerusalem artichokes, corn, peas, rice, beans, beans, lentils.
The "Alternative" phase completely excludes carbohydrates and severely limits fats! Continue until you reach your desired weight.
Scene recommendations and features
- During the "Alternating" phase, it is necessary to take oat bran 2 tablespoons per day, both on protein days and on protein and vegetable days.
- Vegetables allowed for consumption in the "Alternation" phase are preferably consumed fresh (without oil) or boiled.
- Be sure to combine vegetables with protein, avoid the temptation to eat only vegetables on protein-vegetable days.
- Do not overdo it with protein and vegetables, eat only until you are full, but not more.
- As a physical activity, at least 30 minutes of walking per day is required, if weight loss suddenly slows down, it is recommended to increase the walking time to 60 minutes for 4 days.
- If for some reason you can no longer follow the diet and decide to stop at the achieved results, do not immediately switch to the usual diet, as you risk gaining weight very quickly. Continue the diet with the third phase, "Fixing", which will allow you to switch to a normal diet without the risk of gaining extra pounds.
"Regulation" phase
The "Consolidation" phase aims to maintain the weight you have achieved after going through the previous two phases 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.
Allowed products:
- protein foods: lean meat (preferably beef or chicken),
- Fish and seafood,
- chicken and quail eggs,
- low-fat dairy products
- vegetables,
- a 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.
Scene recommendations and features
- In the consolidation phase, it is necessary to drink at least 1. 5-2 liters of clean drinking water every day.
- At this stage, a daily portion of fruit is introduced. It can be any fruit in the amount of one piece (preferably apple, grapefruit, kiwi, peach, pear, nectarine and mango). For large or smaller 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 every day.
- 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 a strictly limited amount - 1 portion per week (for white rice, potatoes and pasta - one portion no more than 125 grams per week, and for brown rice or lentils - no more than 220 grams per week). In the second half of the "Fixation" phase, starchy foods can be introduced in the amount of 2 portions per week.
- Physical activity of this phase: 25 minutes of walking per day,
- One day a week (for example, Thursday) - protein (only the products of the "Attack" phase are used).
- Two festive lunches or dinners per week are allowed.
"Stabilization" phase
The "Stabilization" phase is the last phase of the diet and is especially important for maintaining a stable result of the diet for a long time.
Featured products:
- all protein foods and vegetables,
- a portion of fruit or berries per day,
- two slices of whole grain 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 nutrition, in exchange for the implementation of 5 mandatory recommendations:
- The basis of nutrition is all the products of the "Fixation" phase.
- Thursday is a protein day (only the products of the "Attack" phase are used).
- You cannot use the elevator.
- You should walk at least 20 minutes a day.
- Make sure you get 3-4 tablespoons of bran every day.
To avoid gaining excess weight, you must constantly adhere to the 5 main recommendations of the stabilization phase!
Recommended menu by stages
We offer you an indicative version of a phased menu during the diet.
| Reception/scene | BREAKFAST | lunches | dinner | The snack | dinner |
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| Alternation: 1/1 or 5/5 (vegetables 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 Phase Recipe: Beef Steak
Ingredients:
- beef pulp - 500 g,
- soy sauce - 3 tablespoons,
- salt, black pepper - to taste,
- spices for meat.
Cooking:
Cut the meat into small thin pieces, rub with spices, salt and black pepper. Add the soy sauce and let it marinate a little for 30-40 minutes. Then dry the pieces of meat and fry them on both sides in a pan, smeared with a little olive oil until they are soft.
Recipe for the "Alternate" step: turkey with tomatoes and onions
Ingredients:
- turkey fillet - 500 g,
- onion - 2 pieces,
- tomatoes - 3 pieces,
- garlic - 5 cloves,
- Vegetable soup cube - 1 piece,
- salt, black pepper, herbs - to taste.
Cooking:
Cut the onion into thin rings, put it at the bottom of the pan and pour a small amount of water with the addition of a cube of vegetable stock, 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 the onion and the turkey, add the garlic, salt and black pepper, mix and cook until cooked (if necessary, add a little water).
Serve hot, sprinkled with finely chopped greens, with a salad of fresh vegetables.
Recipe for the "Fixation" phase: cheese meatballs
Ingredients for 2 servings:
- chicken fillet - 300 g,
- onion - 1 piece,
- hard pasta - 250 g,
- Parmesan cheese - 40 g,
- salt, black pepper - to taste.
Cooking:
Pass the chicken fillet in a meat grinder together with the onion, add salt and black pepper to taste, form small meatballs with wet hands. Put 500 ml of water in a pot to boil, put the meatballs in the water and boil for 20-30 minutes. Boil 2 liters of water in another pot and send the pasta to boil 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, place 3-4 meatballs on top and sprinkle with grated Parmesan cheese. Serve hot.