The Dukan diet belongs to the category of low carbohydrate protein diets with alternating elements. The author of this diet is the French dietician Pierre Dukan, who has been promoting this type of diet 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 immediately distributed worldwide in over 10 million copies and became one of the most popular diet books. .
The main reason for this popularity was a very revolutionary weight loss technique proposed by a French nutritionist, which no one could have thought of before: you don't need to count calories to lose weight, just eat a certain set of foods, and the weight will steadily decrease. Furthermore, Pierre Dukan pointed out that this nutritional system is suitable for almost all people, regardless of whether they have already used diets or have embarked on the path of weight loss 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, in the course of numerous studies conducted around the world, it has been revealed that it is protein and low calorie diets that give the fastest and most effective results in losing weight compared to low calorie 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 help not only lose weight, but also maintain a normal weight throughout life without severe 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 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 decreasing intensity that 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 of people who have tried it on themselves. And this diet really has a number of undeniable advantages over the others. Here are some of them:
- Firstly, the Dukan diet involves a division into phases, which is an indisputable advantage, since the final two phases allow to consolidate the results and, if strictly observed, not to be afraid to heal again.
- Secondly, dietician Pierre Dukan points out 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 a competent workout. And the more muscles on the human body, the better it is 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 full and quite tasty, which almost none of the existing diets can offer.
- Fourthly, this diet is suitable for people who, for some reason, cannot follow a constant diet, since it is allowed to eat on the Dukan diet at any time and in any quantity within the framework of corrupt products.
Harm and contraindications
However, there are a number of negative aspects that can manifest themselves following this diet.
- One of the most critical moments in the Dukan diet is its complete imbalance: the body can experience severe fat deficiency, so it is advisable to neglect the strict exclusion of vegetable or olive oil.
- Many of Dr. Dukan's patients have complained of a decline in immunity and increased susceptibility to colds and flu associated with a lack of dietary vitamins and minerals. Therefore, during the diet period, it will not be superfluous to take a high-quality vitamin-mineral complex.
- Although Dr. Ducan recommends the systematic use of bran (as the main source of fiber), it is not uncommon for people to notice gastrointestinal problems during 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.
- During the first phase of the diet ("Attack"), many people report constant exhaustion and dizziness, which may be due to the body's transition to ketosis, which does not always lead to a positive result. With the help of ketosis, the body breaks down subcutaneous fat, but it is not at all necessary for this process to positively affect the health of the body as a whole. In rare cases, ketosis can result in ketoacidosic coma, a disappointing diagnosis with subsequent death. Therefore, when the first signs of increased fatigue and severe headache appear during the diet, it is necessary to consult your doctor and, if possible, abandon this diet.
- Using various sweeteners and flavors allowed in the Dukan diet can adversely affect health. Therefore, it is best to completely eliminate these additives from the 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 the age of 16. In people with hormonal disorders, compliance with this diet should be under the supervision of a doctor with the monitoring 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 worsen.
Stages of the diet
The first and rather short "Attack" phase is the most severe in terms of nutritional restriction and at the same time the most effective. The duration of this phase 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.
The second phase of the "Alternative" diet follows, characterized by a change of periods of severe dietary restrictions with short breaks. The duration of this phase is determined individually, until the desired weight is reached.
The third "Consolidation" phase allows you to fix the weight at the desired level without the risk of subsequent gain, 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 fixing per 1 kilogram of weight lost.
The fourth phase "Stabilization" can be considered a protective measure to maintain the results obtained with a diet. This phase is quite easy to follow and therefore it is recommended that you stick to it for as long as possible to maintain a normal weight throughout your life.
Scenic 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 includes the consumption of protein as well.
Admitted products:
- lean meat (beef, horse, veal),
- offal (beef or poultry liver),
- poultry (chicken, turkey), game and rabbit meat,
- fish (fatty fish, lean white fish, canned fish, crab sticks),
- seafood (shrimp, oysters, mussels, scallops, crabs, prawns, lobsters),
- lean ham (2% to 4% fat),
- chicken eggs,
- low-fat dairy products (cheeses, milk, yogurt, 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 phase 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 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 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 characteristics of the internship
- The first phase of the Dukan diet should be accompanied by drinking plenty of drinking water. Water purifies the body, removes unnecessary and waste substances and improves the effectiveness of any diet. It should be remembered that the body spends much more energy on protein digestion than on processing carbohydrates and fats, which means that many more breakdown 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 advisable to drink 2 to 3 liters of clean drinking water per day.
- Using 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 mainly typical of women and gives them many aesthetic discomforts. 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 poorly mineralized 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 the reserves of its protein structures, allow not only to lose weight, but also to improve the quality of the skin, hair and nails. Thanks to protein nutrition, the muscles are in good shape, the body is not subject to premature aging.
"Alternation" phase
The "Alternation" phase is characterized by a subsequent alternation of protein days with protein-vegetable days. Typically, Dr. Dukan recommends alternating: 5/5 (five days of protein alternate with five days of vegetable protein). But for a better tolerance on the part of the organism (also psychological) it was decided to apply the formula: 1/1 (alternation of a white day with a protein-vegetable day).
On protein days, the product set in the "Alternation" phase is similar to the product set in the "Attack" phase. In the days of plant-based proteins, vegetables are added to them.
Recommended and prohibited products
Vegetables allowed in the "Alternation" phase: tomatoes, cucumbers, onions, spinach, all types of cabbage, green beans, radishes, lettuce, courgettes, aubergines, peppers, carrots and beets (not for all meals).
Forbidden foods: all starchy foods and vegetables: potatoes, Jerusalem artichokes, corn, peas, rice, beans, beans, lentils.
The "Alternative" phase completely excludes carbohydrates and severely limits fats! Continue until you reach the desired weight.
Recommendations and characteristics of the internship
- During the "Alternation" phase it is necessary to take 2 tablespoons of oat bran per day, both on protein days and on protein and vegetable days.
- The vegetables allowed for consumption in the "Alternative" phase are preferably eaten fresh (without oil) or boiled.
- Make sure you combine vegetables with protein, avoid the temptation to eat only vegetables on protein-vegetable days.
- Don't eat too much protein and vegetables, just eat until you are full, but no more.
- As a physical activity, at least 30 minutes of walking per day are 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 are unable to follow the diet further and decide to stop the results achieved, do not immediately switch to the usual diet, as 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 weight.
"Repair" phase
The "Consolidation" phase aims to maintain the weight 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 kilogram of lost weight - 10 days of fixing.
Admitted products:
- protein foods: lean meat (preferably beef or chicken),
- Fish and seafood,
- chicken and quail eggs,
- low-fat dairy products
- vegetables,
- a 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 internship
- In the consolidation stage, it is necessary to drink at least 1. 5-2 liters of clean drinking water per day.
- In this phase, a daily portion of fruit is introduced. It can be any fruit in the amount of one piece (preferably apples, grapefruit, kiwi, peach, pear, nectarine and mango). For large or small fruits: a small bowl of strawberries or raspberries, 1-2 pieces of melon or watermelon, two kiwis or two apricots.
- The exceptions are: bananas, grapes, dried fruit - their use is prohibited.
- During the consolidation phase it is necessary to consume 2 tablespoons of bran per day.
- Daily portion of hard cheese - 40 g.
- During the consolidation phase it is recommended to consume 1-2 slices of wholemeal bread or bran per day.
- You can use foods rich in starch: lentils, rice, potatoes or pasta, but in strictly limited quantities - 1 serving per week (for plain rice, potatoes and pasta - a portion not exceeding 125 grams per week, and for chestnuts rice or lentils - no more than 220 grams per week). In the second half of the "fixation" phase, starchy foods can be introduced in the amount of 2 servings per week.
- Physical activity of this phase: 25 minutes of walking per day,
- One day a week (for example Thursday) - protein (only products from the "Attack" phase are used).
- Two festive 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 for a long time.
Sponsored Products:
- all protein foods and vegetables,
- a portion of fruit or berries per day,
- two slices of wholemeal bread
- 40 grams of cheese per day,
- two servings of starchy foods per week
- two gala dinners per week.
The "Stabilize" phase offers complete freedom of nutrition, in exchange for the implementation of 5 mandatory recommendations:
- The basis of nutrition are all the products of the "fixation" phase.
- Thursday is a protein day (only products from the "Attack" phase are used).
- You can't use the elevator.
- You have to walk at least 20 minutes a day.
- Make sure you take 3-4 tablespoons of bran per day.
To avoid gaining weight, you must constantly adhere to the 5 main tips of the stabilization phase!
Recommended menu in stages
We offer you an indicative version of a phased menu while on a diet.
| Reception / stage | Breakfast | The lunch | Dinner | Snack | Dinner |
|---|---|---|---|---|---|
| attack |
|
|
|
|
|
| Alternation: 1/1 or 5/5 (vegetables are excluded on protein days) |
|
|
|
|
|
| Anchoring |
|
|
|
|
|
| Stabilization |
|
|
|
|
|
Diet recipes
If you decide to follow the Dukan diet, you can use the following recipes for diet dishes.
Recipe of the attack phase: beef steak
Ingredients:
- beef pulp - 500 g,
- soy sauce - 3 tablespoons,
- salt, black pepper - to taste,
- spices for meat.
Cooking:
Cut the meat into thin pieces, rub with spices, salt and black pepper. Add the soy sauce and leave to marinate a little for 30-40 minutes. Next, dry the pieces of meat and fry them on both sides in a 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,
- cube of vegetable broth - 1 piece,
- salt, black pepper, herbs - to taste.
Cooking:
Cut the onion into thin slices, put it on the bottom of the pan and pour a little water with the addition of a cube of vegetable broth, cook the onion until golden brown over medium heat. Cut the turkey fillet into small pieces and put the onion on top. Cut the cherry tomatoes into 4 parts, after having deprived them of the skin. Finely chop the garlic cloves. Put the tomatoes in a pan with the onions and turkey, add the garlic, salt and black pepper, mix and simmer until cooked (if necessary, add a little water).
Serve hot, sprinkled with finely chopped vegetables, 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 - 40 g,
- salt, black pepper - to taste.
Cooking:
Pass the chicken fillet through a meat grinder together with the onion, season with salt and black pepper, form meatballs with wet hands. Bring 500 ml of water to a boil in a saucepan, put the meatballs in the water and cook for 20-30 minutes. Boil 2 liters of water in another saucepan and cook the pasta for 10 minutes. Drain the cooked pasta in a colander. Grate the Parmesan on a fine grater. As soon as the meatballs are ready, place a portion of pasta (about 120 grams) on a plate, place 3-4 meatballs on top and sprinkle with grated Parmesan cheese. Serve hot.