The Dukan diet belongs to the category of low-carb protein diets with alternating elements. The author of this diet is French nutritionist Pierre Dukan, who has been promoting this type of nutrition for over 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 worldwide in over 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 - you don't have to count calories to lose weight, just eat a certain set of foods, and the weight will constantly decrease. . Furthermore, Pierre Dukan emphasized that this nutrition system is suitable for almost everyone, regardless of whether they have used a diet before or embarked on the path of weight loss for the first time.
Numerous critics call the Dukan diet one of the famous Atkins diet modifications, but that doesn't reduce its effectiveness. On the contrary, in the course of numerous studies carried out around the world, it has been revealed that it is the low-protein, low-carbohydrate diets that can give the quickest and most effective results in weight loss than low-fat, low-fat diets. calorie.
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 you not only lose weight, but also maintain a normal weight throughout your life, without 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 stages, each of which plays a specific role in the weight loss process. It is the combination of all the steps of the diet with their successively decreasing intensity that is the key to successful weight loss.
Diet benefits and benefits
Undoubtedly, the Dukan diet is very effective, as evidenced by the numerous reviews from people who have tried it. And this diet really has a number of undeniable advantages over the others. Here are some of them:
- First of all, the Dukan diet implies a division into phases, which is an indisputable advantage, as the two final phases allow you to consolidate the results and, if observed to the letter, not be afraid to improve again.
- Second, nutritionist 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 muscle in the human body, the better for your 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 plentifully 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 steady diet as it is permissible to eat on the Dukan diet at any time and in any amount within the framework of corrupted products.
Damage and contraindications
However, there are several negative aspects that can manifest when following this diet.
- One of the most critical moments of 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 vegetables or olive oil.
- Many of Dr. Dukan complained of a decline 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 uncommon for people to notice problems in the gastrointestinal tract during this diet. That is, frequent constipation due to the 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 breakdown and constant dizziness, which may be due to the body transitioning 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 for this process to positively affect the health of the body as a whole. In rare cases, ketosis can trigger 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 best to completely eliminate these additives from your diet.
Contraindications for 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 must be done under the supervision of a doctor with follow-up of all 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 get worse.
diet phases
The first and very short stage "Attack" is the most serious in terms of nutritional restriction and at the same time the most effective. The length of this stage depends on the number of extra pounds you plan 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.
The second phase of the "Alternation" diet follows, characterized by a change in periods of severe food restrictions with short breaks. The duration of this step 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 further 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 lost weight.
The fourth step "Stabilization" can be considered a protective measure to maintain the results you have achieved with a diet. This step is quite easy to follow and therefore it is recommended to stick to it as long as possible to maintain a normal weight throughout your life.
stage attack
The "Attack" stage is characterized by very rapid weight loss. In an average week, the body can lose most of its excess weight. This phase includes the consumption of pure protein.
Allowed products:
- lean meat (beef, horse, 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 (shrimps, oysters, mussels, scallops, crabs, crayfish, lobsters),
- lean ham (from 2% to 4% fat),
- chicken eggs,
- low-fat dairy products (cheese, milk, yogurt, cottage cheese).
The "Attack" phase completely eliminates carbs!
The results of this step are not inferior to the results obtained during fasting. This step 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 phase 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" stage is 5 days. The length of this stage depends on the number of extra pounds you plan 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.
Stage 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 must be remembered that the body spends much more energy on digesting proteins than it does on processing carbohydrates and fats, which means that much more breakdown products remain after protein digestion.
- Drinking small amounts of water during the Dukan diet, and especially during the "Attack" phase, is not only dangerous for the body, but it can prevent weight loss altogether. Therefore, at this stage of the diet, it is advisable to drink 2 to 3 liters of drinking water a day.
- Using protein products in combination with plenty of 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 gives them many aesthetic inconveniences. Cellulite usually appears during periods of hormonal imbalance and can accompany a woman for a lifetime. 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 use up the 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 protein nutrition, muscles are in good shape, the body is not subject to premature aging.
Stage "Alternate"
The "Alternation" phase is characterized by a successive alternation of protein days with vegetable protein days. Usually, Dr. Dukan recommends alternating: 5/5 (five days of protein alternating with five days of plant protein). But for better tolerance on the part of the organism (including psychological), we chose to apply the formula: 1/1 (alternating a white day with a protein-vegetable day).
On protein days, the set of products in the "Toggle" stage is similar to the set of products in the "Attack" stage. On vegetable protein days, vegetables are added to them.
Recommended and prohibited products
Vegetables allowed in the "Alternate" phase: tomato, cucumber, onion, spinach, all types of cabbage, green beans, radish, lettuce, zucchini, eggplant, peppers, carrots and beets (not at every meal).
Prohibited foods: all vegetables and starchy foods: potatoes, Jerusalem artichoke, corn, peas, rice, beans, beans, lentils.
The "Alternative" stage completely excludes carbs and severely limits fats! Continue until you reach your desired weight.
Stage recommendations and features
- During the "Alternate" phase, it is necessary to take 2 scoops of oat bran per day, both on protein days and on protein and vegetable days.
- Vegetables allowed for consumption in the "Alternate" phase should preferably be consumed fresh (without oil) or cooked.
- Make sure you combine vegetables with protein, avoid the temptation to eat only vegetables on vegetable protein days.
- Don't eat too much protein and vegetables, just eat until you're satisfied, but no more.
- As physical activity, at least 30 minutes of walking daily is required, if weight loss abruptly decreases, it is recommended to increase the walking time to 60 minutes for 4 days.
- If for some reason you are unable to follow the diet and decide to stop with the results achieved, do not switch to the usual diet immediately, as you risk gaining weight too 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.
"Fixing" Stage
The "Consolidation" stage aims to maintain the weight you've reached after going through the previous two stages of the diet.
The duration of the consolidation step depends on the number of kilograms lost and is calculated by the formula:for 1 kilogram of weight lost - 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
- vegetable,
- a serving of fruits or berries a day (apple, strawberry and raspberry, melon and watermelon, grapefruit, kiwi, peach, pear, nectarine, mango),
- one to two servings of starchy foods per week.
Stage recommendations and features
- In the consolidation phase, it is necessary to drink at least 1. 5-2 liters of 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 raspberries, 1-2 pieces of melon or watermelon, two kiwis or two apricots.
- Exceptions are: bananas, grapes, dried fruit - their use is prohibited.
- During the consolidation phase, you need to 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 wholegrain bread or bran a day.
- It is possible to use starchy foods: lentils, rice, potatoes or pasta, but in strictly limited quantity - 1 serving per week (for white rice, potatoes and pasta - one serving not exceeding 125 grams per week and for brown rice or lentils - no more than 220 grams per week). In the second half of the "Setting" stage, starchy foods can be introduced in the amount of 2 servings per week.
- Physical activity of this stage: 25 minutes of daily walk,
- One day a week (eg Thursday) - protein (only products from the "Attack" stage are used).
- Two festive lunches or dinners are allowed per week.
"Stabilization" Phase
The "Stabilization" phase is the final phase of the diet and is especially important to maintain a stable diet result for a long time.
Featured products:
- all protein and plant foods,
- one serving of fruit or berries a 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 "Stabilize" phase offers complete nutrition freedom, in exchange for implementing 5 mandatory recommendations:
- The basis of nutrition are all products of the "Fixing" phase.
- Thursday is protein day (only products from the "Attack" phase are used).
- You cannot use the elevator.
- You need to walk at least 20 minutes a day.
- Be sure to take 3-4 tablespoons of bran daily.
To avoid excess weight gain, you must constantly follow the 5 main recommendations of the stabilization phase!
Step-by-step recommended menu
We offer you an indicative version of a phased menu during a diet.
| reception/stage | Breakfast | Lunch | Dinner | Lunch | 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 recipes for diet dishes.
Attack Stage Recipe: Beef Steak
Ingredients:
- meat pulp - 500 g,
- soy sauce - 3 tbsp,
- salt, black pepper - to taste,
- meat spices.
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 on both sides in a skillet greased with a little 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 stock cube - 1 piece,
- salt, black pepper, herbs - to taste.
Cooking:
Cut the onion into thin slices, place it in the bottom of the pan and pour a small amount of water with the addition of a vegetable stock cube, cook the onion until golden brown over medium heat. Cut the turkey fillet into small pieces and add the onion. Cut the tomatoes into 4 parts, after removing the skin from them. Finely chop the garlic cloves. Put the tomatoes in a pan with onion and turkey, add the garlic, salt and black pepper, mix and cook until cooked (if necessary add a little water).
Serve hot, sprinkled with chopped greens, with a fresh vegetable salad.
Recipes for the "Fixing" phase: meatballs with cheese
Ingredients for 2 servings:
- chicken fillet - 300 g,
- onion - 1 piece,
- hard dough - 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 pepper to taste, form small meatballs with wet hands. Bring 500 ml of water to a boil in a pan, put the meatballs in the water and cook 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 sieve. Grate the Parmesan cheese on a fine grater. Once the meatballs are ready, place a portion of the dough (about 120 grams) on a plate, place 3-4 meatballs on top and sprinkle with grated Parmesan cheese. Serve hot.