The Dukan Diet belongs to the category of low carbohydrate protein diet with alternating elements. 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 immediately distributed worldwide in more than 10 million copies and became one of the most popular books on dietetics.
The main reason for such popularity is a very revolutionary weight loss technique proposed by a French nutritionist, which no one has 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. Moreover, Pierre Dukan emphasizes that this nutritional system is suitable for almost everyone, regardless of whether he has used any diet before or has started the path of weight loss for the first time.
Many critics call the Dukan diet one of the modifications of the famous Atkins diet, but this does not reduce its effectiveness. On the other hand, in the course of many studies conducted around the world, it has been revealed that it is a protein and low-carbohydrate diet that can provide the fastest and most effective results in losing weight than a low-fat and low-calorie diet.
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 body weight throughout life without any serious dietary restrictions.
The basis of the diet in the Dukan diet is protein food, which, depending on the phase of the diet, can be supplemented with other products, which do not reduce the overall effectiveness of the 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 process of losing weight. It is the combination of all stages of the diet with successively decreasing intensity that is the key to successful weight loss.
Advantages and Disadvantages of Diet
Undoubtedly, the Dukan diet is very effective, as evidenced by the many positive reviews of people who have tried it themselves. And this diet really has some undeniable advantages over others. Here are some of them:
- First, the Dukan diet implies a division into phases, which is an indisputable plus, because the two final stages allow you to consolidate the results and, if strictly observed, do not be afraid to get better.
- Second, dietician Pierre Dukan emphasizes that people who lose weight with the help of his diet must be physically active. After all, a person who consumes a large amount of protein can build a good muscle corset during efficient 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. 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.
- Fourth, this diet is suitable for people who, for some reason, cannot follow a continuous diet, because it is allowed to eat on the Dukan diet at any time and in any quantity within the framework of damaged products.
Harm and contraindications
However, there are some negative aspects that can appear when following this diet.
- One of the most critical moments in the Dukan diet is the complete imbalance - the body can feel a severe lack of fat, so it is advisable to ignore the strict exclusion of vegetable or olive oil.
- Many patients Dr. Dukan has complained about decreased 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. That is, frequent constipation due to 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 damage and dizziness, which may be due to the transition of the body into ketosis, which does not always lead to positive results. With the help of ketosis, the body breaks down subcutaneous fat, but this process does not necessarily have a positive effect on the health of the body as a whole. In rare cases, ketosis can trigger a 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 see your doctor and, if possible, abandon this diet.
- The use of various sweeteners and flavors allowed on the Dukan diet can affect health. Therefore, it is better to completely eliminate these additives from your 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 breastfeeding, 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 carbohydrate, fat or protein metabolism in the body is a strict contraindication for the Dukan diet, because in the process of following it, the situation can only get worse.
Diet phase
The first and relatively short stage "Attack" is the most serious in terms of nutritional restrictions and at the same time the most effective. The duration of this stage depends on the number of extra pounds you plan to lose:
- up to 5 kg excess body 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 stage of the "Alternation" diet, which is characterized by changes in periods of severe dietary restriction with short breaks. The duration of this stage is determined individually - until you reach the desired weight.
The third stage "Consolidation" allows you to set the weight at the desired level without the risk of subsequent gains, 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 weight lost.
The fourth stage "Stabilization" can be considered a protective measure to maintain the results you have achieved in the diet. This stage is quite easy to follow and therefore it is recommended to adhere to it as long as possible to maintain a normal body weight throughout life.
Rank Attack
The "Attack" stage is characterized by very rapid weight loss. In an average week, the body can lose most of the excess weight. This stage includes the consumption of pure protein.
Allowed products:
- lean meat (beef, horse meat, veal),
- offal (beef or chicken liver),
- poultry (chicken, turkey), game and rabbit meat,
- fish (fatty fish, low-fat white fish, canned fish, crab sticks),
- seafood (shrimp, oysters, mussels, clams, crabs, crayfish, lobster),
- lean ham (from 2% to 4% fat),
- egg,
- low-fat dairy products (cheese, milk, yogurt, cottage cheese).
The "Attack" phase eliminates carbs completely!
The results of this stage 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 early stages 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 stage depends on the number of extra pounds you plan to lose:
- up to 5 kg excess body weight - 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 water. Water cleanses the body, removes unnecessary and wasted substances and improves the effectiveness of any diet. It should be remembered that the body spends more energy on protein digestion than on carbohydrate and fat processing, 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 stop weight loss completely. Therefore, at this stage of the diet, it is advisable to drink 2 to 3 liters of clean drinking water every 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 (back and thighs) is typical especially for women and gives them many aesthetic difficulties. Cellulite usually appears during periods of hormonal imbalance and can accompany a woman throughout her life. A protein diet, combined with the use of large amounts 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. A protein diet, unlike other diets that force the body to exhaust its own protein structural reserves, on the contrary, allows not only to lose weight, but also to improve the quality of skin, hair, and nails. Thanks to protein nutrition, the muscles are in good condition, the body is not subject to premature aging.
"Alternate" Level
The "Alternation" stage is characterized by alternating protein days with protein-vegetable days. Usually, Dr. Dukan recommends alternating: 5/5 (five protein days alternating with five protein-vegetable days). But for a better tolerance by the body (including psychology), it was decided to use the formula: 1/1 (alternate one white day with one protein-vegetable day).
On protein days, the product set at the "Alternation" level is similar to the product set at the "Attack" level. On protein-vegetable days, vegetables are added to them.
Recommended and prohibited products
Vegetables are allowed in the "Alternation" stage: tomatoes, cucumbers, onions, spinach, all types of cabbage, green beans, radishes, lettuce, zucchini, eggplant, bell peppers, carrots and beets (not in every dish).
Prohibited foods: all vegetables and starchy foods: potatoes, Jerusalem artichokes, corn, beans, rice, beans, legumes, lentils.
The "Alternate" stage completely excludes carbohydrates and severely limits fat! It continues until you reach your desired weight.
Stage recommendations and features
- During the "Intermittent" stage, it is necessary to take 2 tablespoons of oat bran daily, both on protein days and on protein and vegetable days.
- Vegetables that are allowed to be eaten at the "Alternate" stage should be eaten fresh (without oil) or boiled.
- Make sure you combine vegetables with protein, avoid the temptation to eat only vegetables on protein-vegetable days.
- Do not eat too much protein and vegetables, eat only until you are full, but no more.
- As a physical activity, at least 30 minutes of walking is needed every day, if weight loss slows down, 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 at the achieved results, do not immediately switch to a regular diet, because you risk gaining weight quickly. Continue the diet with the third stage, "Fixation", which will allow you to switch to a normal diet without the risk of gaining weight.
"Correction" stage
The "Consolidation" stage is aimed at maintaining the weight you have achieved after going through the previous two stages of the diet.
The duration of the consolidation stage depends on the number of kilograms lost and is calculated by the formula:for 1 kilogram of lost weight - 10 days of fixation.
Allowed products:
- protein food: lean meat (beef or chicken is preferred),
- 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 a week.
Stage recommendations and features
- At the consolidation stage, it is necessary to drink at least 1. 5-2 liters of clean drinking water every day.
- At this stage, daily portions of fruit are introduced. It can be any fruit in the amount of a piece (preferably apple, grapefruit, kiwi, peach, pear, nectarine and mango). For large or smaller fruits: a small bowl of strawberries or raspberries, 1-2 slices of watermelon or watermelon, two kiwis or two apricots.
- Exceptions are: bananas, grapes, dried fruits - their use is prohibited.
- During the consolidation phase, you need to take 2 tablespoons of bran per day.
- Daily portion of hard cheese - 40 g.
- During the consolidation phase, eating 1-2 slices of wheat bread or bran per day is recommended.
- It is possible to use starchy foods: lentils, rice, potatoes or pasta, but in very limited quantities - 1 meal a week (for white rice, potatoes and pasta - a meal of no more than 125 grams per week, and for chocolate. rice or lentils -no more than 220 grams per week). In the second half of the "Setting" stage, starchy foods can be introduced in a total of 2 servings per week.
- Physical activity of this level: 25 minutes of walking every day,
- One day a week (for example, Thursday) - protein (only "Attack" level products are used).
- Two festive lunches or dinners per week are allowed.
"Stabilization" stage
The "Stabilization" stage is the final stage of the diet and is very important to maintain a stable diet result 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" phase offers complete freedom of nutrition, in exchange for the implementation of 5 mandatory recommendations:
- The nutritional base is all products of the "Setting" level.
- Thursday is protein day (only "Attack" level products are used).
- You cannot use the elevator.
- You should walk at least 20 minutes every day.
- Make sure you take 3-4 tablespoons of bran every day.
To avoid excess weight, you must always adhere to the 5 main recommendations of the stabilization stage!
Recommended menu by level
We offer you an indicative version of a step-by-step menu while on a diet.
| Reception/stage | Breakfast | Lunch | dinner | Snack | dinner |
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| Interval: 1/1 or 5/5 (vegetables are excluded on protein days) |
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| Anchored |
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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 meals.
Attack Level 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 slices, rub with spices, salt and black pepper. Add soy sauce and leave to marinate for 30-40 minutes. Next, dry the pieces of meat and fry on both sides in a pan, greased with a little olive oil until 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 cubes - 1 piece,
- salt, black pepper, herbs - to taste.
Cooking:
Cut the onion into thin rings, place it at the bottom of the pan and pour a little water with the addition of vegetable stock cubes, cook the onion until golden brown on medium heat. Cut the turkey fillet into small pieces and place on the onion. Cut the tomato into 4 parts, after removing the skin from it. Finely chop the garlic cloves. Put the tomatoes in the pan with the onion 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 greens, with a fresh green salad.
Recipe for the "Improving" 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 onions, add salt and black pepper to taste, form 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. Once the meatballs are ready, place a dish of pasta (about 120 grams) on a plate, place 3-4 meatballs on top and sprinkle with grated Parmesan cheese. Serve hot.