The Dukan diet falls into the category of low-carb protein diets with alternating elements. The author of this diet is French nutritionist Pierre Ducan, who has been promoting this nutrition for over three decades.
This diet became famous in 2000 when Pierre Dukan's book "I Can't Lose Weight" was published, which immediately went on to sell more than 10 million copies worldwide, making it the most popular book ever published. One of the most popular dietetics books.
The main reason for this popularity is a very revolutionary weight loss technique proposed by a French nutritionist, which no one has thought of before - losing weight does not require counting calories, eating a set of foods is enough, and losing weightwill steadily decline. Furthermore, Pierre Ducan emphasizes that this nutritional system works for almost everyone, whether he has used any diet before or is on the road to weight loss for the first time.
Many critics call the Dukan diet one of the modifications of the famous Atkins diet, but that doesn't make it less effective. Conversely, numerous studies conducted around the world have shown that protein and low-carb diets result in the fastest and most effective weight loss compared to low-fat 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 not only aid in weight loss, but maintain a normal weight for life without any serious dietary restrictions.
The dietary basis of the Dukan diet is protein foods, and depending on the phase of the diet, other products can be supplemented that do not reduce the effectiveness of the overall diet.
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. Combining the various phases of the diet with its combination of gradually decreasing intensity is the key to successful weight loss.
Diet benefits and benefits
There is no doubt that the Dukan diet is very effective, as evidenced by the rave reviews from many who have tried it themselves. This diet does have many undeniable advantages over other diets. Here are some of them:
- First of all, the Dukan diet means phases, which is an indisputable advantage, as the last two phases allow you to consolidate your results and don't be afraid to get better again if you stick to them strictly.
- Second, dietitian Pierre Dukan emphasizes that people who lose weight through his diet must stay physically active. After all, someone who eats a lot of protein can build a good muscle corset in a competent workout. And the more muscles a person has, the better it is for his appearance and health.
- Third, the Dukan diet is not as aggressive as other diets. Since a person who loses weight with the help of this diet can eat full and delicious, which is hardly possible with existing diets.
- Fourth, this diet is suitable for those who for some reason cannot follow a constant diet, since it can be eaten at any time and in any number of dukan diets within the framework of spoilage products.
Hazards and Contraindications
However, when following this diet, there are many negative effects.
- One of the most critical moments in the Dukan diet is when it is completely out of balance - the body will feel a severe shortage of fat, so strict exclusion of vegetable or olive oils is advised to be ignored.
- Many of Dr. Dukan's patients complain of decreased immunity and increased susceptibility to colds and flu due to dietary deficiencies of vitamins and minerals. Therefore, taking a high-quality vitamin-mineral complex will not be superfluous during a diet.
- 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 lack of plant fiber in food. Therefore, if possible, the amount of vegetables in the diet should be increased when such symptoms occur.
- During the first phase of the diet ("episodes"), many people report physical breakdowns and persistent dizziness, possibly due to the body's transition into ketosis, which does not always lead to positive outcomes. With the help of ketosis, the body does break down subcutaneous fat, but this process is completely unnecessary to have a positive effect on overall body health. In rare cases, ketosis can cause a ketoacidosis coma—a disappointing diagnosis that can subsequently lead to 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 various sweeteners and flavorings allowed in the Dukan diet can have adverse health effects. 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 breastfeeding and in children and adolescents under the age of 16. In people with hormonal disorders, this diet should be followed under the supervision of a doctor and all necessary tests should be monitored. Violating the metabolism of carbohydrates, fats or proteins in the body is a strict no-no on the Dukan diet, as it will only get worse in the process of following it.
diet stage
The first, rather short, phase "attack" is the most severe in terms of nutrient restriction and at the same time the most effective. The duration of this phase depends on how many extra pounds you plan to lose:
- Overweight up to 5 kg - 1-2 days,
- From 5 to 10 kg - 3-5 days,
- From 10kg and above - 5-10 days.
This is followed by the second phase of the "alternate" diet, which is characterized by periods of changing severe dietary restrictions and short breaks. The duration of this phase is determined individually - until you reach the desired weight.
The third phase, "Consolidation", allows you to fix your weight at the desired level without the risk of subsequent increases, the duration of this phase is always directly related to the number of kilograms lost, and is calculated according to the following principles: Fixation every 10 daysLose 1 kg of body weight.
Stage 4 "Stabilization" can be thought of as a protective measure to maintain the results you've achieved with your diet. This phase is easy to follow, so it is recommended to stick to this phase for as long as possible to maintain a normal weight throughout life.
stage attack
The "attack" phase is characterized by 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 meats (beef, horse, veal),
- Offal (beef or poultry liver),
- poultry (chicken, turkey), game and rabbit,
- Fish (fatty fish, white low-fat fish, canned fish, crab sticks),
- Seafood (shrimp, oysters, mussels, scallops, crabs, crayfish, lobsters),
- lean ham (from 2% to 4% fat),
- egg,
- Low-fat dairy products (cheese, milk, yogurt, cottage cheese).
The "attack" phase completely eliminates carbs!
The results of this phase are in no way inferior to those obtained during fasting. This phase is the most effective and relevant even in the event of a problem. For example, "Attack" is very effective for premenopausal women with water retention in the body or menopausal women in the early stages of hormone therapy. This diet also works well 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 how many extra pounds you plan to lose:
- Overweight up to 5 kg - 1-2 days,
- From 5 to 10 kg - 3-5 days,
- From 10kg and above - 5-10 days.
Stage Suggestions and Features
- The first phase of the Dukan diet should be accompanied by drinking plenty of water. Water cleanses the body, removes unnecessary and waste products, and increases the effectiveness of any diet. It must be remembered that the body spends much more energy on protein digestion than on the processing of carbohydrates and fats, which means more decay products are left behind after protein digestion.
- Drinking small amounts of water during the Dukan diet, especially during the "attack" phase, is not only detrimental to the body, but can completely prevent weight loss. Therefore, during this dietary phase, it is recommended to drink 2 to 3 liters of clean drinking water per day.
- Combining protein products with plenty of clean drinking water can help fight cellulite very effectively. The problem of forming "orange peel" in the problem areas (buttocks and thighs) is mainly aimed at women, causing them a lot of aesthetic inconvenience. Cellulite usually occurs during hormonal imbalances and can accompany a woman throughout her life. A protein diet, combined with the generous use of low-mineral or clean drinking water, can help remove the "orange peel" effect from problem areas quickly and effectively.
- Eating protein helps maintain muscle and skin tone. Unlike other diets that force the body to deplete its own reserves of protein structure, a protein diet not only reduces weight, but also improves the quality of skin, hair, and nails. Thanks to protein nutrition, the muscles are in good shape and the body does not age prematurely.
"alternating" phase
The "alternate" phase is characterized by the continuous alternation of protein days with protein-vegetable days. In general, Dr. Dukan recommends alternating: 5/5 (alternating 5 protein days with 5 protein vegetable days). But in order to be better tolerated by the body (including the mind), it was decided to use the formula: 1/1 (one day alternating with protein-vegetable days).
On protein day, the product set in the "alternate" phase is similar to that in the "attack" phase. On protein vegetable days, vegetables are added to the mix.
Recommended and Prohibited Products
Vegetables allowed in the "alternate" phase: tomatoes, cucumbers, onions, spinach, all types of cabbage, green beans, radishes, lettuce, zucchini, eggplant, bell peppers, carrots, and beets (not every meal).
Fasting: All starchy vegetables and foods: potatoes, Jerusalem artichoke, corn, peas, rice, beans, beans, lentils.
The "alternating" phase completely eliminates carbs and severely restricts fat! It will continue until you reach your desired weight.
Stage Suggestions and Features
- During the "alternate" phase, take 2 tablespoons of oat bran per day, either on a protein day or a protein and vegetable day.
- Vegetables that are allowed in the "alternate" phase are best eaten fresh (without oil) or cooked.
- Be sure to combine veggies with protein and avoid the temptation to eat just veggies on protein-rich days.
- Don't overeat protein and vegetables, just eat until you're full and no more.
- As a physical activity, at least 30 minutes of walking is required per day, and if weight loss suddenly slows, it is recommended to increase the walking time to 60 minutes for 4 days.
- If for some reason you cannot follow the diet any further and decide to stop the results you have achieved, do not switch to your usual diet right away as you may gain weight very quickly. Continue with the third phase of the diet, "fixation, " which will allow you to switch to a normal diet without the risk of gaining extra pounds.
"Repair" phase
The "consolidation" phase is designed to maintain the weight you achieved after going through the first two dieting phases.
The duration of the consolidation phase depends on the number of kilograms lost and is calculated by the formula:Lose 1kg - fixed for 10 days.
Allowed Products:
- Protein foods: lean meats (beef or chicken preferred),
- fish and seafood,
- chicken and quail eggs,
- low-fat dairy
- vegetable,
- One serving of fruit or berries per day (apples, strawberries and raspberries, melon and watermelon, grapefruit, kiwi, peaches, pears, nectarines, mangoes),
- Eat one to two servings of starchy foods a week.
Stage Suggestions and Features
- During the consolidation phase, drink at least 1. 5-2 liters of clean drinking water per day.
- At this stage, introduce one serving of fruit per day. It can be any fruit, as long as a piece (preferably apples, grapefruit, kiwi, peaches, pears, nectarines and mangoes). For large or small fruit: a small bowl of strawberries or raspberries, 1-2 melons or watermelons, two kiwis or two apricots.
- Exceptions are: Bananas, grapes, dried fruit - prohibited.
- During the consolidation phase, you need to consume 2 tablespoons of bran per day.
- Daily serving of hard cheese - 40 grams.
- During the consolidation phase, it is recommended to eat 1-2 slices of whole wheat or bran bread per day.
- Starchy foods can be used: lentils, rice, potatoes or pasta in limited quantities - 1 serving per week (white rice, potatoes and pasta - no more than 125 grams per week, brown rice or lentils - no more than 220 per weekgram). During the second half of the "fixation" phase, starchy foods can be introduced in 2 servings per week.
- Physical activity at this stage: walk 25 minutes a day,
- One day a week (eg Thursday) - protein (use only "attack" phase products).
- Festive lunches or dinners are allowed twice a week.
"Stable" stage
The "stabilization" phase is the final phase of the diet and is especially important for maintaining stable results from the diet over the long term.
Featured Products:
- all protein foods and vegetables,
- One serving of fruit or berries per day,
- Two slices of whole wheat bread
- 40 grams of cheese per day,
- 2 servings of starchy foods per week
- Gala dinner twice a week.
The "stabilization" phase provides complete nutritional freedom in exchange for implementing 5 mandatory recommendations:
- The basis of nutrition is all products in the "fixation" phase.
- Thursday is protein day (use only "attack" phase products).
- You cannot use the elevator.
- You need to walk at least 20 minutes a day.
- Make sure to take 3-4 tablespoons of bran daily.
To avoid gaining too much weight, you must always stick to the top 5 tips for the stabilization phase!
Staged recommended menu
We provide you with an indicative version of the staged menu when you are on a diet.
| Reception/Stage | breakfast | Lunch | dinner | snack | dinner |
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| attack |
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| Alternate: 1/1 or 5/5 (veggies not included on protein day) |
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| Anchored |
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| Stablize |
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diet recipes
If you decide to go ahead with the Dukan diet, you can use the following recipes to create diet dishes.
Attack Phase Recipe: Steak
raw material:
- beef broth - 500 g,
- soy sauce - 3 tablespoons,
- salt, black pepper - to taste,
- Spices for meat.
cooking:
Cut beef into small pieces and rub with spices, salt and black pepper. Add soy sauce and marinate slightly for 30-40 minutes. Next, dry the meat and fry both sides in a frying pan with a little olive oil until tender.
"Alternating" Step Recipe: Turkey with Tomatoes and Onions
raw material:
- Turkey fillets - 500 g,
- Onions - 2,
- Tomatoes - 3,
- Garlic - 5 cloves,
- Vegetable soup cubes - 1 cube,
- Salt, black pepper, herbs - to taste.
cooking:
Cut the onion into thin rings, place in the bottom of the pot, pour a small amount of water, add a small dollop of vegetable stock and cook the onion over medium heat until golden brown. Cut the turkey fillets into small pieces and place on top of the onions. Cut the tomatoes into 4 pieces, after removing the skins. Chop the garlic cloves. Add the tomatoes and onions to the skillet along with the turkey, add the garlic, salt and black pepper, mix and cook until cooked (with a little water if necessary).
Serve hot, sprinkle with chopped veggies, and serve with a fresh green salad.
"Fixed" Stage Recipe: Cheese Meatballs
Ingredients for 2 servings:
- Chicken fillets - 300 g,
- Onion - 1,
- hard pasta - 250 g,
- Parmesan - 40 g,
- Salt, black pepper - to taste.
cooking:
Put the chicken fillet and onion in a meat grinder, season with salt and black pepper, and roll into small balls with wet hands. Bring 500ml 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. Pour cooked pasta into colander. Grate Parmesan cheese on a fine grater. Once the meatballs are ready, place a serving of pasta (about 120 grams) on a plate, top with 3-4 meatballs and sprinkle with grated Parmesan cheese. Serve hot.