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 diet for more than thirty years.
This diet became best known after the publication of Pierre Dukan's book "I Can't Lose Weight" in 2000, which was immediately distributed worldwide in more than 10 million copies and became one of the most popular books on dietology.
The main reason for this popularity was a very revolutionary method of weight loss proposed by a French nutritionist, which no one could have thought of before - you do not need to count calories to lose weight, it is enough to eat a certain set of foodseat and the weight steadily decreases. In addition, Pierre Dukan emphasized that this nutritional system is suitable for almost everyone, regardless of whether they have used any diets before or are embarking on the path of losing weight for the first time.
Numerous critics call the Dukan diet one of the modifications of the famous Atkins diet, but this does not reduce its effectiveness. On the contrary, over the course of numerous studies conducted worldwide, it has been found that low-protein and low-carbohydrate diets can produce the fastest and most effective weight-loss results than low-fat and 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 will help not only lose weight, but also maintain a normal weight for life without serious dietary restrictions.
The basis of the diet in the Dukan diet are foods containing protein, which can be supplemented with other products depending on the phase of the diet, 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 specific role in the process of losing weight. The combination of all diet levels with their successively decreasing intensity is the key to successful weight loss.
Benefits and benefits of the diet
Undoubtedly, the Dukan Diet is very effective, as evidenced by the numerous rave reviews from 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 division into phases, which is an undeniable plus, since the last two phases allow you to consolidate the results and, with strict compliance, you do not need to be afraid to get better again.
- Second, nutritionist Pierre Dukan emphasizes that people who lose weight with the help of his diet must be physically active. Because if you eat a lot of protein, you can build up a good muscle corset with competent training. And the more muscle the human body has, the better for its looks and health.
- Third, the Dukan Diet is less aggressive than other diets. Because people who lose weight with the help of this diet can feed themselves full 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 constant diet, since the Dukan diet is allowed to eat at any time and in any amount within the framework of spoiled products.
Harm and contraindications
However, there are a number of negative aspects that can manifest themselves with 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 patients of Dr. Dukan complain of 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, it will not be superfluous to take a high-quality vitamin-mineral complex.
- Although drDucan advises on the systematic use of bran (as the main source of fiber), it's not uncommon for people to experience gastrointestinal problems while on this diet. Namely, frequent constipation due to the lack of vegetable fiber in the diet. Therefore, with such symptoms, if possible, the amount of vegetables in the diet should be increased.
- During the first phase of the diet ("attack"), many people report a breakdown and constant dizziness, which may be due to the body's transition into ketosis, which doesn't always have a positive outcome. With the help of ketosis, the body buildssubcutaneous 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 a ketoacidotic coma - a disappointing diagnosis with subsequent death. If during the diet first signs of increased fatigue andsevere headaches occur, you should therefore consult your doctor and stop this diet if possible.
- The use of various sweeteners and flavorings allowed in the Dukan diet can be detrimental to health. Therefore, it is better to completely eliminate these additives from your diet.
Contraindications to the Dukan diet are, first of all, problems with the gastrointestinal tract, cardiovascular system, kidneys and liver. This diet is not used during pregnancy and lactation, and in children and adolescents under 16 years of age. For people with hormonal disorders, compliance with 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 to the Dukan diet, since in the process of following it the situation can only worsen.
diet phases
The first and rather brief stage "Attack" is the most serious 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 want 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.
This is followed by the second stage of "alternation" nutrition, which is characterized by a change in phases of severe nutritional restrictions with short breaks. The duration of this phase 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 gaining weight later, the duration of this stage is always directly related to the number of kilograms lost and is calculated according to the principle: 10 daysFixation per 1 kilo weight loss.
The fourth stage "Stabilization" can be considered as a protective measure to maintain the results you have achieved while dieting. This phase is quite easy to follow and therefore it is recommended to keep it for as long as possible to last a lifetimeto maintain a normal weight for a long time.
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 phase involves the consumption of pure protein.
Allowed products:
- lean meat (beef, horsemeat, veal),
- offal (beef or chicken liver),
- Poultry (chicken, turkey), game and rabbit meat,
- Fish (fatty fish, white low-fat fish, canned fish, crab sticks),
- Seafood (shrimp, oysters, mussels, scallops, crab, crayfish, lobster),
- lean ham (from 2% to 4% fat),
- chicken eggs,
- low-fat dairy products (cheese, milk, yogurt, cottage cheese).
Carbohydrates are completely avoided in the "attack" phase!
The results of this phase are in no way inferior to the results of fasting. This phase is also the most effective and relevant in problem situations. For example, "Attack" is very effective in premenopausal women with water retention or during menopause in the early stages 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 phase depends on the number of extra pounds you want 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 stage
- The first phase of the Dukan diet should be accompanied by plenty of drinking water. Water cleanses the body, removes unnecessary and waste products, improves the effectiveness of any diet. It is important to remember that the body uses much more energy to digest protein than it does to process carbohydrates and fats, which means that significantly more breakdown products remain after protein digestion.
- Drinking small amounts of drinking water while on the Dukan diet, and especially during the "attack" phase, is not only dangerous for the body, but can stop weight loss altogether. Therefore, it is advisable to drink 2 to 3 liters of clean water daily during this phase of the dietto drink drinking water.
- 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 peculiar mainly to women and causes them a lot of aesthetic inconveniences. Cellulite usually occurs in times of hormonal imbalance and can accompany a woman throughout her life. A high-protein diet, combined with drinking plenty of low-mineralized or clean drinking water, helps to quickly and effectively eliminate the "orange peel" effect on problem areas.
- Consuming protein helps maintain muscle and skin tone. Unlike other diets that force the body to use up the reserves of its own protein structures, protein diets not only allow you to lose weight, but also improve the quality of your skin, hair and nails. Thanks to protein nutrition, muscles are in good shape, the body is not subject to premature aging.
"Change" stage
The "alternation" stage is characterized by a gradual alternation of protein with protein-veg days. Typically, Dr. Dukan recommends alternating: 5/5 (five protein days alternate with five protein-veg days). But switch aroundto achieve better tolerability by the body (also psychologically), it was decided to apply the formula: 1/1 (alternation of a white day with a protein-vegetable day).
On protein days, the product range of the "Alternation" phase is similar to the product range of the "Attack" phase. Vegetables are added to them on protein-vegetable days.
Recommended and Prohibited Products
Allowed vegetables in the Swap stage: Tomatoes, cucumbers, onions, spinach, any cabbage, green beans, radishes, lettuce, zucchini, eggplant, peppers, carrots, and turnips (not in every meal).
Prohibited foods: all starchy vegetables and foods: potatoes, Jerusalem artichoke, corn, peas, rice, beans, beans, lentils.
The "alternative" phase completely excludes carbohydrates and severely limits fats! It will continue until you reach your desired weight.
Recommendations and characteristics of the stage
- During the "switching phase" it is necessary to consume 2 tablespoons of oat bran per day on both protein days and protein and vegetable days.
- Vegetables permitted for consumption in the "Alternative" category should preferably be consumed fresh (without oil) or cooked.
- Be sure to combine veggies with protein, resist the temptation to only eat veggies on protein-veg days.
- Don't eat too much protein and veggies, only eat until you're full, but no more.
- As physical activity, at least 30 minutes of walking is required every day, if the weight loss slows down abruptly, it is recommended to increase the walking time to 60 minutes for 4 days.
- If for some reason you can not continue the diet and decide to stop the results obtained, do not immediately switch to the usual diet, you risk gaining weight very quickly. Continue the diet with the third stage "Fixation", which allows you to switch to a normal diet without the risk of gaining extra pounds.
"Fix" 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 kg weight loss - 10 days fixation.
Allowed products:
- protein-rich foods: lean meat (preferably beef or chicken),
- Fish and seafood,
- 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 to two servings of starchy foods per week.
Recommendations and characteristics of the stage
- In the consolidation phase, at least 1. 5 to 2 liters of clean drinking water must be drunk every day.
- A daily serving of fruit is introduced at this stage. 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 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 need to consume 2 tablespoons of bran daily.
- Daily portion of hard cheese - 40 g.
- In the consolidation phase, eating 1-2 slices of wholemeal or bran bread per day is recommended.
- It is possible to use starchy foods: lentils, rice, potatoes or pasta, but in a strictly limited amount - 1 serving per week (for white rice, potatoes and pasta - a serving of no more than 125 grams per week, and for brownrice or lentils - no more than 220 grams per week). In the second half of the "fixation" phase, starchy foods can be introduced at the rate of 2 servings per week.
- Physical activity in this phase: 25 minutes of walking per day,
- One day a week (e. g. Thursday) - protein (only products of the "Attack" level are used).
- Two celebratory lunches or dinners per week are allowed.
"Stabilization" phase
The "Stabilization" phase is the last phase of the diet and is particularly important in order to maintain a stable result of the diet over a long period of time.
Selected products:
- all protein-containing foods and vegetables,
- a portion of fruit or berries per day,
- two slices of wholemeal bread
- 40 grams of cheese daily,
- two servings of starchy foods per week
- two gala dinners per week.
The "Stabilize" phase offers total dietary freedom in exchange for the implementation of 5 mandatory recommendations:
- The basis of the diet is all the products of the "Fixation" stage.
- Thursday is a protein day (only Attack level products are used).
- You cannot use the elevator.
- You must walk at least 20 minutes daily.
- Be sure to consume 3-4 tablespoons of bran daily.
In order to avoid gaining weight, you must constantly adhere to the main 5 recommendations of the stabilization phase!
Recommended menu by stages
We offer you an indicative version of a tiered menu during a diet.
| Reception/Stage | breakfast | Having 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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| 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 diet meal recipes.
Attack Phase Recipe: Beef Steak
Ingredients:
- beef marrow - 500 g,
- soy sauce - 3 tablespoons,
- salt, black pepper - to taste,
- spices for meat.
Cook:
Cut the beef into small thin pieces, rub with spices, salt and black pepper. Add soy sauce and let marinate 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 for the "Alternative" step: Turkey with tomatoes and onions
Ingredients:
- Turkey fillet - 500 g,
- onion - 2 pieces,
- Tomatoes - 3 pieces,
- Garlic - 5 cloves,
- Vegetable broth cubes - 1 piece,
- Salt, black pepper, herbs - to taste.
Cook:
Cut the onion into thin rings, place on the bottom of the pan and pour a small amount of water with a cube of vegetable stock, cook the onion over medium heat until golden brown. Cut the turkey fillet into small pieces and place on the onion. Cut the tomatoes into 4 parts after removing the skin from them. Finely chop the garlic cloves. Place tomatoes in a pan with onions and turkey, add garlic, salt and black pepper, mix and simmer until cooked (add a little water if necessary).
Serve hot, sprinkled with finely chopped greens, with a fresh vegetable salad.
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.
Cook:
Pass the chicken fillet through a meat grinder along with the onion, season with salt and black pepper, form small meatballs with wet hands. Bring 500ml of water to a boil in a saucepan, add the meatballs to the water and cook for 20-30 minutes. Boil 2 liters of water in another saucepan and let the pasta cook for 10 minutes. Drain cooked noodles in a colander. Grate Parmesan cheese on a fine grater. Once 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.