The Dukan diet belongs to the category of low-carb protein diets with elements of rotation. The author of this diet is the French nutritionist Pierre Dukan, who has been promoting this type of diet 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 around the world in more than 10 million copies and became one of the most popular diet books.
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 don't need to count calories to lose weight, just eat a certain set of foods, and the weightwill steadily decrease. In addition, Pierre Dukan emphasized that this nutritional system is suitable for almost every person, regardless of whether he has been on a diet in the past or has 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 numerous studies done around the world, it has been revealed that diets low in protein and carbohydrates are the ones that can give the fastest and most effective results in weight loss than diets low in fat and 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 without serious dietary restrictions.
The basis of nutrition 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 dieting
Undoubtedly, the Dukan diet is very effective, as evidenced by the numerous rave reviews of people who have tried it themselves. And this diet really has a number of undeniable advantages over others. Here are some of them:
- First, the Dukan diet implies a division into phases, which is an undeniable advantage, since the last two stages allow you to consolidate the results and, if you adhere strictly, not to be afraid to become better 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 lot of protein can build a good muscle corset during proper training. And the more muscles 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 fully and quite tasty, which almost none of the existing diets can provide.
- Fourth, this diet is suitable for people who for some reason cannot follow a fixed diet, as they are allowed to eat on the Dukan diet at any time and in any quantity within the framework of spoiled products.
Harms and contraindications
However, there are a number of negative aspects that can manifest 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 good 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 regular 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. That is, frequent constipation due to the lack of 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 collapse 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 does break 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 a ketogenic 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 on the Dukan diet can negatively affect health. Therefore, it is best 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, compliance with this diet should be done under the supervision of a doctor with the monitoring of all the necessary tests. Violation of carbohydrate, fat or protein metabolism in the body is a strict contraindication to the Dukan diet, as in the process of following it, the condition can only worsen.
Diet phases
The first and rather short "Attack" stage is the most severe in terms of dietary 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 above - 5-10 days.
This is followed by the second stage of the "Rotation" diet, 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 stabilize 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 loss.
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 much 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 stage involves eating pure protein.
Allowed products:
- lean meat (veal, horse meat, veal),
- offal (beef or poultry liver),
- poultry (chicken, turkey), game and rabbit meat,
- fish (fatty fish, low-fat white fish, canned fish, crabs)
- seafood (shrimp, oysters, mussels, scallops, crabs, crayfish, lobsters),
- lean ham (from 2% to 4% fat),
- chicken eggs,
- low-fat dairy products (cheeses, milk, yogurts, cottage cheese);
The "Attack" phase completely wipes out carbs!
The results of this stage are in no way inferior to the results 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 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 of excess weight - 1-2 days,
- from 5 to 10 kg - 3-5 days,
- from 10 kg and above - 5-10 days.
Recommendations and features of the scene
- The first phase of the Dukan diet should be accompanied by plenty of drinking water. Water cleans the body, removes unnecessary and useless substances and improves the effectiveness of any diet. It must be remembered that the body spends much more energy digesting protein than it does processing carbohydrates and fats, which means that much more decay 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 completely stop weight loss. Therefore, at this stage of the diet, it is recommended to drink 2 to 3 liters of pure 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 characteristic mainly for women and causes them great aesthetic discomfort. 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 content 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 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 the protein diet, the muscles are in good condition, the body is not subject to premature aging.
"Switch" scene
The "Alternation" stage is characterized by successive alternation of protein days with protein-vegetable days. Typically, Dr. Dukan recommends rotation: 5/5 (five days of protein alternated with five days of protein-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 product set in the "Switch" stage is similar to the product set in 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, beans, radishes, lettuce, zucchini, eggplants, peppers, carrots and beets (not at every meal).
Prohibited foods: all starchy vegetables and foods: potatoes, Jerusalem artichokes, corn, peas, rice, beans, beans, lentils.
The "Alternative" stage completely excludes carbohydrates and severely limits fats! Continue until you reach your desired weight.
Recommendations and features of the scene
- During the "Alternating" stage, 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 "Alternative" stage should preferably be consumed fresh (without oil) or boiled.
- Be sure to combine vegetables with proteins, avoid the temptation to eat only vegetables on protein-vegetable days.
- Don't overeat protein and vegetables, eat only until you are full, but no more.
- As a physical activity, at least 30 minutes of walking daily 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 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 stage, "Fixation", which will allow you to switch to a normal diet without the risk of gaining extra pounds.
"Correction" stage
The "Refine" 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 with the formula:for 1 kg of weight loss - 10 days of fixation.
Allowed products:
- protein foods: lean meat (beef or chicken is preferred),
- Fish and seafood,
- chicken and quail eggs,
- low-fat dairy products
- vegetables,
- one serving of fruit or berries per day (apple, strawberry and blackberry, cantaloupe and watermelon, grapefruit, kiwi, peach, pear, nectarine, mango)
- one to two servings of starchy foods per week.
Recommendations and features 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. It can be any fruit in the amount of one piece (preferably apples, grapefruits, kiwis, peaches, pears, nectarines and mangoes). For large or smaller fruits: a small bowl of strawberries or blueberries, 1-2 pieces of melon or watermelon, two kiwis or two apricots.
- The exceptions are: bananas, grapes, dried fruits - their use is prohibited.
- During the consolidation phase, you should consume 2 tablespoons of bran daily.
- Daily serving 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 amount - 1 portion per week (for white rice, potatoes and pasta - a portion of no more than 125 grams per week and for brown rice or lentils - nomore 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 festive lunches or dinners per week are allowed.
Stabilization stage
The "Stabilization" stage is the final stage of the diet and is particularly important for maintaining a stable effect of the diet for a long time.
Suggested products:
- all protein foods and vegetables,
- one serving of fruit or berries a day,
- two slices of wholemeal bread
- 40 grams of cheese per day,
- two servings of starchy foods per week
- two festive dinners a week.
The "Stabilization" phase offers complete freedom of diet, in exchange for the implementation of 5 mandatory recommendations:
- The basis of the diet is all the products of the "Fixation" stage.
- Thursday is protein day (only "Attack" stage products are used).
- You cannot use the elevator.
- You should walk at least 20 minutes daily.
- Make sure you get 3-4 tablespoons of bran daily.
To avoid excess weight, you must constantly follow the basic 5 recommendations of the stabilization stage!
Recommended step-by-step menu
We offer you an indicative version of a step-by-step menu while on a diet.
| Reception/stage | breakfast | Lunch | Dinner | Junk food | Dinner |
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| Attack |
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| Alternate: 1/1 or 5/5 (vegetables 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 diet dishes.
Attack Stage Recipe: Beef Steak
Components:
- 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 it with spices, salt and black pepper. Add soy sauce and let it marinate a bit for 30-40 minutes. Then dry the pieces of meat and fry on both sides in a pan, smeared with a small amount of olive oil until they are soft.
Recipe for the "Alternative" step: turkey with tomatoes and onions
Components:
- turkey fillet - 500 g,
- onion - 2 pieces,
- tomatoes - 3 pieces,
- garlic - 5 cloves,
- vegetable stock cube - 1 piece,
- salt, black pepper, herbs - to taste.
Cooking:
Cut the onion into thin slices, put it in 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 on medium heat. Cut the turkey fillet into small pieces and put the onion on top. Cut the tomatoes into 4 parts, after removing their skin. Chop the garlic cloves. In a pan, put the tomatoes with the onions and the turkey, add the garlic, salt and black pepper, mix and simmer until cooked (add a little water if necessary).
Serve hot, sprinkled with 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 cheese - 40 g,
- salt, black pepper - to taste.
Cooking:
Grind the chicken fillet 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 them 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 the parmesan on a fine grater. Once 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.