Dukan diet belongs to the category of low carbohydrate protein diet with alternative elements. The author of this diet is Pierre Dukan, a French dietitian who has been promoting this type of nutrition for more than thirty years.
This diet became most popular after the publication of the book "I can't lose weight" by Pierre Ducan in 2000, which immediately sold more than 10 million copies worldwide and became one of the most popular books on dietetics.
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 need to count calories to lose weight, it's enough to eat a certain set of foods, and the weight will decrease continuously. Moreover, Pierre Dukan emphasized that this nutritional system is suitable for almost every person, regardless of whether he has used any diet before or is on the path to 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, during numerous studies conducted around the world, it has been found that protein and low-carbohydrate diets can give faster and more effective results in weight loss than low-fat and low-calorie diets.
The essence of the Dukan diet
The essence of the Dukan diet, like the paleo diet, is a 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 strict dietary restrictions.
The basis of the diet in the Dukan diet is protein foods, depending on the stage of the diet, it can be supplemented with other products that do not reduce the effectiveness of the entire diet.
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 stages of the diet with successively decreasing intensity that is the key to successful weight loss.
Benefits and Benefits of Diet
Undoubtedly, the Dukan diet is very effective, as evidenced by numerous rave reviews from people who have tried it. And this diet really has a number of undeniable advantages over others. Here are some of them:
- First, the Dukan diet is divided into stages, which is an indisputable plus, because the two final stages allow you to combine the results and, if strictly observed, do not be afraid to improve again.
- Secondly, nutritionist Pierre Dukan emphasizes that people who lose weight with the help of his diet should be physically active. After all, someone who consumes a lot of protein can build a good muscle corset during competent training. The more muscle a person has in their body, the better it is for their appearance and health.
- Third, the Dukan diet is less aggressive than other diets. People who lose weight with the help of this diet, because they 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 regular diet, because it is allowed to eat at any time and in any amount within the framework of the broken products in the Dukan diet.
Harms and contraindications
However, there are a number of negative aspects that can manifest themselves when following this diet.
- One of the most critical points in the Dukan diet is its complete imbalance - the body can feel a sharp lack of fat, so it is advisable to neglect the strict elimination of vegetable or olive oil.
- Many of Dr. Dukan's patients complain of decreased immunity, increased susceptibility to colds and flu due to 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.
- Although Dr. Dukan recommends the systematic use of bran (as the main source of fiber), it is not uncommon for people to experience gastrointestinal 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 a disturbance and constant dizziness, which may be due to the transition of the body 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 important that this process has a positive effect on the health of the body as a whole. In rare cases, ketosis can lead to 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 have a negative effect on health. Therefore, it is better to completely remove these supplements from your diet.
Contraindications to the Dukan diet primarily include problems of the gastrointestinal tract, cardiovascular system, kidneys and liver. This diet is not used during pregnancy and lactation, as well as for children and adolescents under 16 years of age. Compliance with this diet in people with hormonal disorders should be under the supervision of a doctor with the monitoring of all necessary tests. Violation of carbohydrate, fat or protein metabolism in the body is a serious contraindication for the Dukan diet, as the condition may worsen when following it.
Diet stages
The first and rather short "Attack" stage is the most serious and at the same time the most effective in terms of nutritional restriction. The duration of this phase depends on the number of extra pounds you plan to lose:
- Excess weight up to 5 kg - 1-2 days,
- Between 5 and 10 kg - 3-5 days,
- 10 kg and more - 5-10 days.
This is followed by the second phase of the "Alternation" diet, characterized by alternating periods of severe dietary restrictions with short intervals. 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 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 to lose 1 kilogram of weight.
The fourth stage "Stabilization" can be considered a protective measure to preserve the results you have achieved on the diet. This phase is quite easy to follow and therefore it is recommended to follow it 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 more than excess weight. This stage involves the consumption of pure protein.
Allowed Products:
- lean meat (beef, horse meat, veal),
- offal (beef or poultry liver),
- poultry (chicken, turkey), game and rabbit meat,
- fish (oily fish, low-fat white fish, canned fish, crab sticks),
- seafood (shrimp, oysters, mussels, scallops, crabs, crayfish, lobsters),
- lean ham (from 2% to 4% fat),
- chicken egg,
- low-fat dairy products (cheese, milk, yogurt, cottage cheese).
The "attack" phase completely eliminates carbohydrates!
The results of this phase are in no way inferior to the results achieved 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 at the initial stage of hormonal therapy or during menopause. 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 pounds you plan to lose:
- Excess weight up to 5 kg - 1-2 days,
- Between 5 and 10 kg - 3-5 days,
- 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 products and increases the effectiveness of any diet. It should be remembered that the body spends more energy on the digestion of protein than on the processing of carbohydrates and fats, which means that more decay 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 also completely stop weight loss. Therefore, at this stage of the diet, it is recommended to drink 2-3 liters of clean drinking water per day.
- The use of protein products together with plenty of clean drinking water helps fight cellulite very effectively. The problem of the formation of "orange peel" in problem areas (hips and thighs) is mainly characteristic of women and gives them many aesthetic concerns. Cellulite usually appears during a period of hormonal imbalance and can accompany a woman throughout her life. A protein diet, together with the use of a large amount of low-mineralized or clean drinking water, helps to quickly and effectively eliminate 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 protein structure reserves, 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, the muscles are in good condition, the body is not subject to premature aging.
Stage "Alternative"
The "Alternation" phase is characterized by successive alternation of protein days with protein-vegetable days. Typically, Dr. Dukan recommends an alternative: 5/5 (five protein days are replaced by five protein-vegetable days). In order for the body (including psychological) to tolerate it better, it was decided to apply the formula: 1/1 (the replacement of one white day with one protein-vegetable day).
On protein days, the set of products in the "Alternation" phase is similar to the set of products in the "Attack" phase. Vegetables are added to them on protein-vegetable days.
Recommended and prohibited products
Vegetables allowed in the "alternation" phase: tomatoes, cucumbers, onions, spinach, all types 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, Jerusalem artichokes, corn, peas, rice, beans, beans, lentils.
The "alternative" stage completely excludes carbohydrates and strictly limits fats! It continues until you reach your desired weight.
Stage recommendations and features
- In the "alternative" stage, it is necessary to take 2 tablespoons of oat bran per day both on protein days and on protein and vegetable days.
- Vegetables allowed for consumption in the "alternative" phase should be consumed fresh (without oil) or boiled.
- Be sure to combine vegetables with protein, avoid the temptation to eat only vegetables on protein-vegetable days.
- Do not overeat protein and vegetables, eat only until you are full, but not more.
- As a physical activity, at least 30 minutes of walking per day is required, if weight loss slows down sharply, it is recommended to increase the walking time to 60 minutes within 4 days.
- If for some reason you can no longer adhere to the diet and decide to stop at the achieved results, do not immediately switch to a regular diet, because you risk gaining weight too 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.
Stage "Save"
The "consolidation" phase aims to maintain the weight you gained 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:To lose 1 kilogram of weight - 10 days of fixation.
Allowed Products:
- protein foods: lean meat (preferably beef or chicken),
- Fish and seafood,
- chicken and quail eggs,
- low-fat dairy products
- vegetables,
- one serving of fruit or berries per day (apples, strawberries and raspberries, melons and watermelons, grapefruit, kiwi, peaches, pears, nectarines, mangoes),
- one to two servings of starchy foods per week.
Stage recommendations and features
- At the consolidation stage, you need to 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 apple, grapefruit, kiwi, peach, pear, nectarine and mango). For large or small fruits: a small bowl of strawberries or raspberries, 1-2 pieces of cantaloupe 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 every 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 strictly limited quantities - 1 serving per week (for white rice, potatoes and pasta - no more than 125 grams per week, and for brown rice or lentils - per weeknot more than 220 grams). In the second half of the "fixation" phase, starchy foods can be introduced in the amount of 2 portions per week.
- Physical activity of this stage: 25 minutes of walking per day,
- One day a week (for example, Thursday) - protein (only the products of the "Attack" phase are used).
- Two holiday lunches or dinners per week are allowed.
Stage "Stabilization"
The "stabilization" phase is the last phase of the diet and is especially important to maintain a stable result of the diet for a long time.
Featured Products:
- all protein foods and vegetables,
- one serving of fruit or berries per day,
- two slices of whole grain bread
- 40 grams of cheese per day,
- two servings of starchy foods per week
- two gala dinners a week.
The "Stabilize" stage offers complete nutritional freedom in exchange for the fulfillment of 5 mandatory recommendations:
- All products of the "Fixation" stage form the basis of nutrition.
- Thursday is protein day (only products of the "Attack" phase are used).
- You cannot use the elevator.
- You need to walk at least 20 minutes a day.
- Do not forget to take 3-4 tablespoons of bran every day.
In order not to gain excess weight, you must always follow the main 5 recommendations of the stabilization phase!
Recommended menu by stages
We present you an indicative version of the step-by-step menu while on a diet.
| Reception/stage | Breakfast | Lunch | Supper | Snack | Supper |
|---|---|---|---|---|---|
| Attack |
|
|
|
|
|
| Alternative: 1/1 or 5/5 (vegetables excluded on protein days) |
|
|
|
|
|
| Anchorage |
|
|
|
|
|
| Stabilization |
|
|
|
|
|
Diet recipes
If you decide to continue the Dukan diet, you can use the following recipes for diet meals.
Attack Phase 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 pieces, rub with spices, salt and black pepper. Add soy sauce and marinate for 30-40 minutes. Then, dry the pieces of meat and fry them on both sides in a frying pan, greasing them with a small amount of olive oil until soft.
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 juice cube - 1 piece,
- salt, black pepper, herbs - to taste.
Cooking:
Cut the onion into thin rings, put it at the bottom of the pan and add a cube of vegetable broth, pour a small amount of water, cook the onion on medium heat until golden brown. Cut the turkey fillet into small pieces and place on top of the onion. After removing the skin, cut the tomatoes into 4 parts. Finely chop the garlic cloves. Put the tomatoes in a pan with onions and turkey, add garlic, salt and black pepper, stir and cook until cooked (if necessary, add a little water).
Serve hot with a fresh vegetable salad sprinkled with finely chopped herbs.
Recipes for the "Fixing" stage: cheese dumplings
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 with onions, add salt and black pepper to taste, make small 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 send the pasta to cook for 10 minutes. Drain the cooked pasta in a colander. Grate Parmesan cheese 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.