The Dukan diet belongs to the category of low-carb protein diets with elements of alternation. The author of this diet is the French dietitian Pierre Dukan, who has been promoting this type of diet for more than thirty years.
This diet became most famous after the publication in 2000 of Pierre Dukan's book "I can't lose weight", which was immediately distributed worldwide in more than 10 million copies and became one of the most popular books on diet.
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 do not need to count calories to lose weight, it is enough to eat a certain set of foods, and the weight will constantly decrease. Moreover, Pierre Dukan emphasized that this nutritional system is suitable for almost every person, regardless of whether he used a diet before or started the path of losing weight for the first time.
Many critics call the Dukan diet one of the modifications of the famous Atkins diet, but this does not diminish its effectiveness. On the contrary, in the course of numerous studies conducted around the world, it was discovered that protein and low-carbohydrate diets can provide 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, as well as the paleo diet, is a gradual transition to proper nutrition and the creation 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 nutrition in the Dukan diet is protein food, 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 specific role in the weight loss process. It is the combination of all phases of the diet with their successively decreasing intensity that is the key to successful weight loss.
Benefits and advantages of diet
Without a doubt, the Dukan diet is very effective, as evidenced by the numerous positive reviews of people who have tried it on 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 undeniable plus, because the two final phases allow the consolidation of results and, if you strictly adhere to it, you are not afraid of further improvement.
- Second, dietitian Pierre Dukan emphasizes that people who lose weight with the help of his diet must be physically active. After all, someone who consumes a large amount of protein can build a good muscle corset during competent training. And the more muscles on the human body, the better for its appearance and health.
- Third, the Dukan diet is less aggressive than other diets. Because people who lose weight with the help of this diet can eat fully 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 regular diet, because it is allowed to eat on the Dukan diet 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 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 ignore the strict exclusion of vegetable or olive oil.
- Many patients 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, it will not be superfluous to take a high-quality vitamin-mineral complex during the diet period.
- Although Dr. Ducan advises the systematic use of bran (as the main source of fiber), it is not uncommon for people to notice problems with the gastrointestinal tract during this diet. Namely, 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 can be a consequence of the body's transition into ketosis, which does not always lead to a positive result. With the help of ketosis, the body really breaks down subcutaneous fat, but it is not at all necessary that this process will have a positive effect on the health of the entire organism. 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, you should consult your doctor and, if possible, abandon this diet.
- The use of various sweeteners and flavors allowed on the Dukan diet can have a negative effect on health. Therefore, it is better to completely eliminate these additives from your diet.
Contraindications to the Dukan diet are primarily problems with the gastrointestinal tract, cardiovascular system, kidneys and liver. This diet is not used during pregnancy and breastfeeding, as well as in children and adolescents under 16 years of age. For people with hormonal disorders, adherence to this diet should be under the supervision of a doctor with the monitoring of all necessary tests. A disorder in the metabolism of carbohydrates, fats or proteins in the body is a strict contraindication for the Dukan diet, because in the process of following it, the situation can only worsen.
Stages of nutrition
The first and rather short phase "Attack" is the most serious in terms of dietary restrictions and at the same time the most effective. The duration of this phase depends on the number of extra kilos 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.
This is followed by the second phase of the "alternation" diet, which is characterized by alternating periods of strict 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 fix the weight at the desired level without the risk of subsequent increase, 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 per 1 kilogram of weight lost.
The fourth phase "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 is therefore recommended to be followed as long as possible to maintain a normal 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 phase involves the consumption of pure proteins.
Allowed products:
- lean meat (beef, horse meat, veal),
- offal (beef or poultry liver),
- poultry (chicken, turkey), game meat and rabbit,
- fish (fatty fish, white lean fish, canned fish, crab sticks),
- seafood (shrimp, oysters, mussels, scallops, crabs, crabs, lobsters),
- lean ham (from 2% to 4% fat),
- chicken eggs,
- low-fat dairy products (cheeses, milk, yogurts, cottage cheese).
The "Attack" phase completely eliminates carbohydrates!
The results of this phase 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 phase 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" phase is 5 days. The duration of this phase depends on the number of extra kilos 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.
Recommendations and characteristics of the stage
- The first phase of the Dukan diet should be accompanied by plenty of drinking water. Water cleans the body, removes unnecessary and waste materials and improves the efficiency of each diet. It should be remembered that the body spends much more energy on protein digestion than on the processing of carbohydrates and fats, which means that after protein digestion there are many more breakdown products.
- Consuming small amounts of drinking water during the Dukan diet, and especially in the "Attack" phase, is not only dangerous for the body, but can completely stop weight loss. Therefore, at this stage, the child is recommended 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 in a very effective fight against cellulite. The problem of creating "orange peel" on problematic areas (buttocks and thighs) is typical mainly for women and causes them a lot of aesthetic discomfort. Cellulite usually appears during periods of hormonal imbalance and can follow a woman throughout her life. A protein diet, combined with the use of a large amount of low-mineralized or pure drinking water, helps to quickly and effectively remove the "orange peel" effect on problem areas.
- Eating protein helps maintain muscle and skin tone. Protein diets, unlike other diets that force the body to consume reserves of its own protein structures, on the contrary, allow not only weight loss, but also improvement of the quality of skin, hair and nails. Thanks to the protein diet, the muscles are in good shape, the body is not susceptible to premature aging.
Phase "Alternation"
The "change" phase is characterized by successive alternation of protein days with protein-vegetable days. Typically, Dr. Dukan recommends alternating: 5/5 (five protein days alternating with five protein and vegetable days). But in order to better tolerate the organism (including psychological), it was decided to apply the formula: 1/1 (change one white day with one protein-vegetable day).
On protein days, the product set in the "Alternation" phase is similar to the product set in the "Attack" phase. On protein-vegetable days, vegetables are added to them.
Recommended and prohibited products
Vegetables allowed in the "Alternation" phase: tomatoes, cucumbers, onions, spinach, all types of cabbage, legumes, radishes, lettuce, zucchini, eggplant, peppers, carrots and beets (not in every meal).
Prohibited foods: all starchy vegetables and foods: potatoes, artichokes, corn, peas, rice, beans, beans, lentils.
The "alternative" stage completely excludes carbohydrates and seriously limits fats! It continues until you reach your desired weight.
Recommendations and characteristics of the stage
- During the "alternating" stage, it is necessary to take oat bran 2 tablespoons per day, both on protein days and protein and vegetable days.
- Vegetables allowed for consumption in the "alternating" phase should preferably be consumed fresh (without oil) or cooked.
- Be sure to combine vegetables with proteins, avoid the temptation to eat only vegetables on protein-vegetable days.
- Do not overeat proteins and vegetables, eat only until you are full, but no 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 in 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 a normal diet, because you risk gaining weight very quickly. Continue the diet with the third phase, "Fixation", which will allow you to switch to a normal diet without the risk of gaining extra pounds.
"repair" 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 according to the formula:for 1 kilogram of lost weight - 10 days of fixation.
Allowed products:
- protein food: 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 to two servings of starchy foods per week.
Recommendations and characteristics of the stage
- In the consolidation phase, it is necessary to drink at least 1. 5-2 liters of clean drinking water per day.
- In this phase, the daily portion of fruit is introduced. It can be any fruit in the amount of one piece (the best apples, grapefruits, kiwis, peaches, pears, nectarines and mangoes). For larger 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 per 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 - a portion no more than 125 grams per week, and for brown rice or lentils - no more than220 grams per week). In the second half of the "fixation" phase, starchy food 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 products of the "Attack" phase are used).
- Two formal lunches or dinners per week are allowed.
"Stabilization" phase
The "Stabilization" phase is the final phase of the diet and is particularly important for maintaining a stable diet result over a long period of time.
Featured Products:
- all protein foods and vegetables,
- one portion of fruit or berries per day,
- two slices of whole grain bread
- 40 grams of cheese per day,
- two portions of starchy food per week
- two festive dinners a week.
The "Stabilize" phase offers complete dietary freedom, in exchange for implementing 5 mandatory recommendations:
- The basis of nutrition is all the products of the "fixation" phase.
- Thursday is protein day (only "Attack" phase products are used).
- You cannot use the elevator.
- You must walk at least 20 minutes a day.
- Be sure to take 3-4 tablespoons of bran per day.
In order to avoid gaining extra pounds, you must constantly follow the main 5 recommendations of the stabilization phase!
Recommended menu by stages
We offer you an indicative version of the phase menu while you are on a diet.
| Reception/scene | Breakfast | Lunch | Dinner | A snack | Dinner |
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| Attack |
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| Change: 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 on the Dukan diet, you can use the following recipes for diet meals.
Assault Phase Recipe: Beef Steak
Ingredients:
- beef pulp - 500 g,
- soy sauce - 3 spoons,
- salt, black pepper - to taste,
- spices for meat.
cooking:
Cut the beef into small thin pieces, rub with spices, salt and black pepper. Add soy sauce and leave to marinate for 30-40 minutes. Then dry the pieces of meat and fry on both sides in a pan, greased with a small amount of olive oil, until it becomes 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 on the bottom of the pan and cover it with a little water with the addition of a cube of vegetable broth, cook the onion on medium heat until it turns golden brown. Cut the turkey fillet into small pieces and place on top of the onions. Cut the tomatoes into 4 parts, after removing the skin. Finely chop the garlic cloves. Put tomatoes in a pot with onions and turkey, add garlic, salt and black pepper, stir and simmer until cooked (add a little water if necessary).
Serve warm, sprinkled with finely chopped greens, with a fresh vegetable salad.
Recipes for the "fixation" phase: 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 through a meat grinder together with the onion, add salt and black pepper to taste, shape meatballs with wet hands. Boil 500 ml of water in a pot, put the meatballs in the water and cook for 20-30 minutes. Boil 2 liters of water in another pot and let the pasta cook for 10 minutes. Drain the cooked pasta in a colander. Grate the Parmesan on a fine grater. As soon as 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 cheese. Serve hot.