The Dukan diet belongs to the category of low-carbohydrate protein diets with elements of alternation. The author of this diet is French dietitian Pierre Dukan, who has been promoting this type of nutrition for more than thirty years.
This diet became most famous after the publication of Pierre Dukan's book "I Can't Lose Weight" in 2000, which immediately sold more than 10 million copies around the world 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 weight will continue to fall. In addition, Pierre Dukan emphasized that this nutritional system is suitable for almost everyone, regardless of whether they have used a diet before or are on the path to losing weight for the first time.
Many critics call the Dukan diet a modification of the famous Atkins diet, but this does not reduce its effectiveness. On the contrary, many studies conducted around the world have found that low-protein and low-carbohydrate diets are the ones that give the fastest and most effective results in weight loss than low-fat and low-calorie diets.
The essence of the Dukan diet
The essence of the Dukan diet, similar to the paleo diet, is the gradual transition to proper nutrition and the development of healthy habits that help not only lose weight, but also maintain a normal body weight throughout life without serious dietary restrictions.
In the Dukan diet, the basis of the diet is protein-containing foods, 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 stages, each of which plays a specific role in the weight loss process. The key to successful weight loss is the combination of all stages of the diet and their successively decreasing intensity.
Benefits and benefits of the diet
There is no doubt that the Dukan diet is very effective, as evidenced by the many positive reviews of people who have tried it on themselves. And this diet really has many undeniable advantages over others. Here are some of them:
- First of all, the Dukan diet is divided into phases, which is an indisputable plus, since the last two phases allow you to consolidate the results, and if you follow them strictly, you don't have to be afraid of getting better again.
- Second, dietitian Pierre Dukan emphasizes that those who lose weight on his diet must be physically active. After all, those who consume a large amount of protein can build good muscle mass during competent training. And the more muscle there is in the human body, the better its appearance and health.
- Third, the Dukan diet is less aggressive than other diets. Because with the help of the diet, those who lose weight can eat full and tasty, 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, because on the Dukan diet you can eat at any time and in any amount within the limits of damaged products.
Harm and contraindications
However, following this diet can have many negative aspects.
- One of the most critical moments of the Dukan diet is the complete imbalance - the body may feel an acute lack of fat, so 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, it will not be superfluous to take a high-quality vitamin-mineral complex during the diet period.
- Although Dr. Ducan recommends the systematic use of bran (as the main source of fiber), it is not uncommon for people to experience digestive problems on 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.
- In the first phase of the diet ("Attack"), many people report failure and constant dizziness, the background of which may be the transition of the body into ketosis, which does not always lead to positive results. With the help of ketosis, the body breaks down subcutaneous fat, but it is not necessary at allthis process positively affects the health of the body as a whole. In rare cases, ketosis can cause ketoacidotic coma - a disappointing diagnosis with subsequent death. Therefore, when the first signs of increased fatigue and severe headaches appear during the diet, consult your doctor and, if possible, leavestop this diet.
- The use of various sweeteners and flavorings allowed on the Dukan diet can have a harmful effect on health. Therefore, it is better to completely eliminate these additives from the diet.
Contraindications to the Dukan diet are primarily gastrointestinal, cardiovascular, kidney and liver problems. This diet cannot be used during pregnancy and breastfeeding, as well as for children and adolescents under 16 years of age. In patients with hormonal disorders, the diet should be followed under the supervision of a doctor and all necessary tests should be checked. Violation of carbohydrate, fat or protein metabolism in the body is a strict contraindication for the Dukan diet, as the situation can only get worse during follow-up.
Diet phases
The first and rather short stage "Attack" is the most severe and also the most effective in terms of nutritional restriction. The duration of this phase depends on how many extra pounds you want to lose:
- up to 5 kg excess weight - 1-2 days,
- 5-10 kg - 3-5 days,
- 10 kg and more - 5-10 days.
This is followed by the second phase of the "Alternation" diet, which is characterized by a change in periods of severe food 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 fix the weight at the desired level without the risk of further gain, the duration of this phase is always directly related to the number of kilograms lost and is calculated according to the following principle: 10 days of fixation for 1 kilogram of weight lost.
The fourth stage of "Stabilization" can be considered a protective measure to maintain the results achieved during the diet. This stage is quite easy to follow, so it is recommended to follow it as long as possible to maintain a normal body weight throughout life.
Stage attack
The "Attack" phase 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.
Authorized products:
- lean meat (beef, horse meat, veal),
- offal (beef or poultry liver),
- poultry (chicken, turkey), game and rabbit meat,
- fish (fatty fish, low-fat white fish, canned fish, crab sticks),
- seafood (shrimp, oysters, clams, scallops, crabs, crab, lobster),
- lean ham (2-4% fat),
- chicken egg,
- low-fat dairy products (cheeses, milk, yogurts, cottage cheese).
The "Attack" phase completely eliminates carbohydrates!
The results of this stage are in no way worse than 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 who have water retention in their bodies, or during menopause in the initial stages of hormone therapy. This diet is also effective for people who have previously tried unsuccessfully to lose weight.
The average duration of the "attack" phase is 5 days. The duration of this phase depends on how many extra pounds you want to lose:
- up to 5 kg excess weight - 1-2 days,
- 5-10 kg - 3-5 days,
- 10 kg and more - 5-10 days.
Recommendations and characteristics of the stage
- The first phase of the Dukan diet should be accompanied by drinking plenty of drinking water. Water cleanses the body, removes excess and waste products, and improves the effectiveness of any diet. It should not be forgotten that the body spends much more energy digesting protein than it does processing carbohydrates and fats, which means that much more decomposition products remain after protein digestion.
- Drinking a small amount 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, during this phase of the diet, it is worth drinking 2-3 liters of clean drinking water per day.
- The use of protein products in combination with plenty of clean drinking water is very effective 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 a lot of aesthetic discomfort. Cellulite usually appears during a period of hormonal imbalance and can accompany a woman throughout her life. A protein diet combined with 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 own reserves of protein structures, on the contrary, not only allow weight loss, but also improve the quality of skin, hair and nails. Thanks to protein nutrition, the muscles are in good condition and the body is not subject to premature aging.
"Change" section
The "alternating" phase is characterized by the successive alternation of protein days with protein-vegetable days. Typically, Dr. Dukan recommends alternating: 5/5 (five protein days alternating with five protein-vegetable days). But for better tolerance of the body (including psychological), they decided to use the following formula: 1/1 (alternating a white day and a protein-vegetable day).
On protein days, the inventory of products in the "Alternation" phase is similar to that of the "Attack" phase. On protein-vegetable days, vegetables are added to them.
Recommended and prohibited products
Vegetables allowed in the "Change" section: tomatoes, cucumbers, onions, spinach, all kinds of cabbage, green beans, radishes, lettuce, zucchini, eggplant, bell peppers, carrots and beets (not in every meal).
Prohibited foods: all starchy vegetables and foods: potatoes, chicory, corn, peas, rice, beans, beans, lentils.
The "Alternate" section completely excludes carbohydrates and strictly limits fats! It continues until you reach your desired weight.
Recommendations and characteristics of the stage
- In the "Varying" phase, you must consume 2 tablespoons of oat bran per day, both on protein days and on protein and vegetable days.
- The vegetables that can be eaten in the "Alternative" phase should preferably be eaten fresh (without oil) or cooked.
- Always combine vegetables with protein, avoid the temptation to eat only vegetables on protein-vegetable days.
- Don't overeat protein and vegetables, just eat until you're full, but no more.
- As a physical activity, at least 30 minutes of walking per day is necessary, 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 the results achieved, do not immediately go back to the usual diet, because you will gain weight very quickly. Continue the diet in the third stage, "Fixation", which allows you to switch to a normal diet without the risk of gaining extra pounds.
"Recording" section
The purpose of the "consolidation" phase is to maintain the weight gained after the previous two phases of the diet.
The duration of the consolidation phase depends on the number of kilograms lost and is calculated based on the formula:For 1 kilogram of lost weight - 10 days of recording.
Authorized products:
- protein-containing 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 or two servings of starchy food per week.
Recommendations and characteristics of the stage
- During the consolidation phase, you should drink at least 1. 5-2 liters of clean drinking water per day.
- At this stage, a daily portion of fruit is introduced. One piece can be any fruit (preferably apples, grapefruit, kiwi, peaches, pears, nectarines and mangoes). For small and large fruits: a small bowl of strawberries or raspberries, 1-2 pieces of melon or watermelon, two kiwis or two apricots.
- Exceptions: bananas, grapes, dried fruits - their use is prohibited.
- During the consolidation phase, you should consume 2 tablespoons of bran per day.
- Daily dose of hard cheese - 40 g.
- During the consolidation phase, it is recommended to eat 1-2 slices of whole wheat or bran bread a day.
- Starchy foods: lentils, rice, potatoes or pasta can be eaten, but in strictly limited quantities - 1 serving per week (for white rice, potatoes and pasta - no more than 125 grams per week, 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 2 servings per week.
- Physical activity in this phase: 25 minutes of walking per day,
- One day a week (for example, Thursday) - protein (we use only the products of the "attack" phase).
- Two festive lunches or dinners per week are allowed.
"Stabilization" section
The "Stabilization" phase is the last phase of the diet and is particularly important to maintain the long-term stable results of the diet.
Featured Product:
- all protein-containing foods and vegetables,
- a daily portion of fruit or berries,
- 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" stage provides complete nutritional freedom in exchange for the implementation of 5 mandatory recommendations:
- The basis of nutrition is all the products of the "fixation" stage.
- Thursday is protein day (we only use products from the "Attack" section).
- You cannot use the elevator.
- You should walk at least 20 minutes a day.
- Be sure to take 3-4 tablespoons of bran daily.
In order to avoid excess weight, you must constantly follow the 5 main recommendations of the stabilization phase!
Recommended menu by section
We offer you an indicative version of the phased menu during the diet.
| Reception/stage | Breakfast | Lunch | Dinner | Snack | Dinner |
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| Attack |
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| Change: 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 diet food.
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 slices, rub with spices, salt and black pepper. Add the soy sauce and let it marinate a bit for 30-40 minutes. Then dry the pieces of meat and fry them on both sides until soft in a pan greased with a small amount of olive oil.
The 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 soup cube - 1 piece,
- salt, black pepper, herbs - to taste.
Cooking:
Cut the onion into thin rings, put it on the bottom of the pan and pour a little 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 it. Cut the tomatoes into 4 parts after removing the skin. Chop the garlic cloves into small pieces. Put the 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 chopped greens, with a fresh vegetable salad.
Recipes for the "Fixing" section: 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:
Pass the chicken fillet together with the onion through a meat grinder, add salt and black pepper to taste, and form small meatballs with wet hands. Boil 500 ml of water in a pan, put the meatballs in the water and cook for 20-30 minutes. Boil 2 liters of water in another pan and send the pasta to cook for 10 minutes. Strain the cooked pasta into a colander. Grate Parmesan cheese on a fine grater. As soon as the meatballs are ready, put a portion of dough (approx. 120 grams) on a plate, place 3-4 meatballs on it and sprinkle with grated Parmesan cheese. Serve hot.