The Dukan diet belongs to the category of low-carbohydrate-protein diets with elements of alternation. The author of this diet is the 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 in 2000 of Pierre Dukan's book "I Can't Lose Weight", which was instantly distributed worldwide in more than 10 million copies 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 do not need to count calories to lose weight, it is enough to eat a certain set of foods and the weight will steadily decrease. Moreover, Pierre Dukan emphasized that this nutritional system is suitable for almost any person, regardless of whether he has used any diets before or has started 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 several studies conducted around the world, it was revealed that it is low-protein and low-carbohydrate diets that can provide the fastest and most effective results for losing weight than low-fat, 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 not only help to lose weight, but also maintain a normal weight throughout life without any 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 phases, each of which plays a specific role in the process of losing weight. It is the combination of all the stages of the diet with their successively decreasing intensity that is the key to successful weight loss.
Advantages and benefits of the diet
Undoubtedly, the Dukan diet is very effective, as evidenced by the many glowing reviews from people who have tried it on themselves. And this diet really has a number of undeniable advantages over others. Here are some of them:
- Firstly, the Dukan diet involves a division into phases, which is an undeniable plus, since the last two phases allow you to consolidate the results and, if strictly observed, not be afraid to improve again.
- Second, dietician 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 muscular cross during competent training. And the more muscles on the human body, the better for his 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 tasty enough, 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, as it is allowed to eat on the Dukan diet at any time and in any quantity within the framework of corrupt products.
Injuries and contraindications
However, there are a number of negative aspects that may appear 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 neglect the strict exclusion of vegetable or olive oil.
- Many of Dr. Dukan's patients have complained of a decrease 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 with the gastrointestinal tract during this diet. Namely, frequent constipation due to a lack of vegetable fiber in the 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 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 necessary that this process will have a positive effect on the health of the body as a whole. In rare cases, ketosis can induce 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 negatively affect health. Therefore, it is better to completely remove these additives from your diet.
Contraindications to the Dukan diet primarily include problems with the gastrointestinal tract, the cardiovascular system, the kidneys and the liver. This diet is not used during pregnancy and breastfeeding, as well as for children and young people under the age of 16. In people with hormonal disorders, compliance with this diet should be under the supervision of a doctor with the supervision of all necessary tests. Violation of carbohydrate, fat or protein metabolism in the body is a strict contraindication to the Dukan diet, as the situation can only worsen in the process of following it.
Diet phases
The first and rather short phase "Attack" 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 that 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.
This is followed by the second phase of the "Alternative" diet, which is characterized by a change in periods of severe 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 gains, 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 per1 kg of weight lost.
The fourth phase "Stabilization" can be considered a protective measure to maintain the results you have achieved on a diet. This stage is quite easy to follow and therefore it is recommended to stick to it as long as possible to maintain a normal weight throughout life.
Stage attack
Stage "Attack" is characterized by a very rapid weight loss. In an average week, the body can lose most of the excess weight. This phase includes the consumption of pure protein.
Allowed products:
- lean meat (beef, horse meat, veal),
- giblets (beef or poultry liver),
- poultry (chicken, turkey), game and rabbit meat,
- fish (fatty fish, white low-fat fish, canned fish, crab sticks),
- seafood (shrimp, oysters, clams, scallops, crabs, crayfish, lobsters),
- lean ham (from 2% to 4% fat),
- chicken eggs,
- low-fat dairy products (cheese, milk, yoghurt, 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 phase is the most effective and relevant even in problem situations. For example, "Attack" is very effective for premenopausal women with fluid 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 duration of this phase depends on the number of extra pounds that 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.
Recommendations and features of the stage
- 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 uses much more energy on protein digestion than on the processing of carbohydrates and fats, which means that much more decay 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.
- The use of 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 typically mainly for women and causes them a lot of aesthetic trouble. Cellulite usually occurs 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 low-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 use 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, the muscles are in good shape, the body is not subject to premature aging.
Phase "Alternation"
The "Alternation" stage is characterized by a successive alternation of protein days with protein-vegetable days. Typically, Dr. Dukan alternating: 5/5 (five protein days alternating with five protein-vegetable days). But to improve the body's tolerance (including psychological), it was decided to use the formula: 1/1 (alternating a white day with a protein-vegetable day).
On protein days, the set of products in the "Alternation" stage corresponds to the set of products in the "Attack" stage. On protein-vegetable days, vegetables are added to them.
Recommended and prohibited products
Vegetables allowed in the "Alternative" stage: tomatoes, cucumbers, onions, spinach, all types of cabbage, green beans, radishes, lettuce, zucchini, eggplant, 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 severely limits fat! This continues until you reach your desired weight.
Recommendations and features of the stage
- During the "Alternating" stage, it is necessary to take oat bran 2 tablespoons per day, both on protein days and on protein and vegetable days.
- Vegetables allowed for consumption in the "Alternative" stage should preferably be consumed fresh (without oil) or cooked.
- Be sure to combine vegetables with protein, avoid the temptation to only eat vegetables on protein-vegetable days.
- Do not overeat protein and vegetables, eat only until you are full, but no more.
- As a physical activity, at least 30 minutes of walking daily is required, if weight loss slows down abruptly, it is recommended to increase the walking time to 60 minutes for 4 days.
- If for some reason you cannot follow the diet further and decide to stop with the results achieved, do not switch to the usual diet immediately, as you risk gaining weight very quickly. Continue the diet with the third phase, "Fixation", which allows you to switch to a normal diet without the risk of gaining extra pounds.
Phase "Fixing"
The "Consolidation" stage is aimed at maintaining the weight you have gained after going through the previous two stages of the diet.
The duration of the consolidation phase depends on the number of kilograms lost and is calculated using the formula:for 1 kilo of weight lost - 10 days of fixation.
Allowed products:
- protein foods: lean meat (beef or chicken preferred),
- Fish and shellfish,
- 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 features of the stage
- At the consolidation stage, it is necessary to drink at least 1. 5-2 liters of clean 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, kiwi, peaches, pears, nectarines and mangoes). 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, consume 2 tablespoons of bran daily.
- Daily portion of hard cheese - 40 g.
- In the consolidation phase, it is recommended to eat 1-2 slices of wholemeal or bran bread a 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 of no more than 125 grams per week, and for brown rice)rice or lentils - no more than 220 grams per week). In the second half of the "Fixation" stage, starchy foods can be introduced in the amount of 2 portions per week.
- Physical activity at this stage: 25 minutes of walking daily,
- One day a week (for example, Thursday) - protein (only products from the "Attack" stage are used).
- Two festive lunches or dinners per week are allowed.
Phase "Stabilization"
The "stabilization" stage is the last phase of the diet and is especially important to maintain a stable result of the diet for a long time.
Selected products:
- all protein foods and vegetables,
- a portion of fruit or berries a day,
- two slices of wholemeal bread
- 40 grams of cheese daily,
- two servings of starchy foods per week
- two gala dinners a week.
The "stabilization" phase provides complete nutritional freedom in exchange for the implementation of 5 mandatory recommendations:
- The basis of nutrition is all products from the "Fixation" stage.
- Thursday is a protein day (only products from the "Attack" stage are used).
- You cannot use the elevator.
- You must walk at least 20 minutes daily.
- Make sure to take 3-4 tablespoons of bran daily.
To avoid gaining excess weight, you must constantly adhere to the 5 most important recommendations from the stabilization stage!
Recommended menu by stages
We offer you an indicative version of a step-by-step menu while you are on a diet.
| Reception/stage | Breakfast | Lunch | Dinner | 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 to go on the Dukan diet, you can use the following recipes for diet dishes.
Attack Stage Recipe: Beef Steak
Ingredients:
- beef - 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 leave to marinate for 30-40 minutes. Then the pieces of meat are dried and fried on both sides in a frying pan, greased with a little olive oil, until they are tender.
Recipe for "Alternative" step: turkey with tomatoes and onions
Ingredients:
- turkey fillet - 500 g,
- onion - 2 pieces,
- tomatoes - 3 pieces,
- garlic - 5 cloves,
- vegetable bouillon 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 small amount of 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 place the onion on top. Cut the tomatoes into 4 parts after you have removed the skin from them. Finely chop the garlic cloves. Put tomatoes in a pan with onion and turkey, add garlic, salt and black pepper, mix and simmer until cooked (add a little water if necessary).
Serve hot, sprinkled with finely chopped greens, with a salad of fresh vegetables.
Recipes for the "Fixing" stage: 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, form small meatballs with wet hands. Bring 500 ml of water to the boil 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 boil for 10 minutes. Drain cooked pasta in a colander. Grate Parmesan cheese on a fine grater. As soon as the meatballs are ready, place a portion of pasta (approx. 120 grams) on a plate, place 3-4 meatballs on top and sprinkle with grated Parmesan cheese. Serve hot.