Dukan diet

30 August 2022

The Dukan diet belongs to the category of low-carb protein diet with alternating elements. The author of this diet is the French nutritionist Pierre Dukan, who has been promoting this type of nutrition for more than thirty years.

This diet became most famous in 2000 after the publication of Pierre Dukan's book "I Can't Lose Weight", which instantly sold more than 10 million copies worldwide and became one of the most popular books on nutrition.

The main reason for such popularity was a very revolutionary weight loss technique proposed by a French nutritionist, which no one had thought of before - you don't need to count calories to lose weight, it's enough to eat certain foods. And the weight will steadily decrease. 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.

Many critics call the Dukan diet a modification of the famous Atkins diet, but this does not reduce its effectiveness. On the contrary, many studies conducted around the world have found that high-protein and low-carbohydrate diets can produce the fastest and most effective weight loss results 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 to lose weight, but also to maintain a normal weight throughout life without 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 that do not reduce the effectiveness of the overall 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 their successively decreasing intensity that 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 numerous amazing reviews of people who have tried it on themselves. And this diet really has a number of indisputable advantages over others. Here are some of them:

First of all, the Dukan diet is divided into phases, which is an undoubted plus, because the two final phases allow you to consolidate the results and, if strictly followed, do not be afraid to get better again.
Secondly, nutritionist Pierre Dukan emphasizes that people who lose weight with the help of his diet should be physically active. After all, a person who consumes a large amount of protein can build a good muscle corset during competent training. And the more muscles the human body has, the better its appearance and health.
Third, the Dukan diet is less aggressive than other diets. Because people who lose weight with the help of this diet can eat fully and deliciously enough, which almost no other existing diet offers.
Fourth, this diet is suitable for people who for some reason cannot follow a permanent diet, because on the Dukan diet it is allowed to eat at any time and in any amount, within the limits of damaged products.

Harms and contraindications

However, there are a number of negative aspects that can be manifested during this diet.

One of the most critical points of the Dukan diet is its complete imbalance - the body can feel a severe fat deficiency, so it is advisable to ignore the strict exclusion of vegetable or olive oil.
Many of Dr. Dukan's patients complain of decreased immunity and increased susceptibility to colds and flu, which is associated with a 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 notice problems with the gastrointestinal tract during this diet. In particular, frequent constipation due to lack of vegetable fiber in food. Therefore, if possible, during such symptoms, the amount of vegetables in the diet should be increased.
In the first phase of the diet ("attack"), many people report confusion and constant dizziness, which can be caused by 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 it is not necessary that this process has a positive effect entirelyOn the health of the body. In rare cases, ketosis can lead to ketoacidosis 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 a doctor and, if possible, abandon this diet.
The use of various sweeteners and flavors allowed on the Dukan diet can have a negative effect on health. Therefore, it is better to completely exclude these supplements from the diet.

Contraindications to the Dukan diet primarily 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 16 years of age. In people with hormonal disorders, following this diet should be under the supervision of a doctor by monitoring all the necessary tests. Violation of the metabolism of carbohydrates, fats or proteins in the body is a strict contraindication to the Dukan diet, because in the process of following it, the situation will only worsen.

Diet phases

The first and rather short stage "Attack" is the most serious in terms of food restriction and at the same time the most effective. The duration of this stage depends on the number of extra kilograms you intend to lose:

Excess weight up to 5 kg - 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 "alternative" diet, which is characterized by alternating periods of strict dietary restrictions with short breaks. The duration of this stage is determined individually - until you reach the desired weight.

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 lost kilograms and is calculated according to the principle: 10 days of fixation. 1 kilogram of weight loss.

The fourth stage "stabilization" can be considered a protective measure to maintain the results achieved on the diet. This stage is quite easy to follow and therefore it is recommended to follow it as long as possible to maintain a normal weight throughout life.

Attack the stage

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 poultry liver),
Poultry (chicken, turkey), game and rabbit meat,
Fish (fatty fish, white lean fish, canned fish, crab sticks),
Seafood (shrimps, oysters, mussels, scallops, crabs, crayfish, lobsters),
Lean ham (2% to 4% fat),
chicken eggs
Low-fat dairy products (cheese, milk, yogurt, cottage cheese).

The "attack" phase completely excludes carbohydrates!

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 who have water retention in the body or during menopause at the initial stage of hormonal therapy. 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 kilograms that you intend to lose:

Excess weight up to 5 kg - 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 drinking water. Water cleanses the body, removes unnecessary and harmful substances and improves the effectiveness of any diet. It should be remembered that the body spends much more energy on digesting proteins than on processing carbohydrates and fats, which means that after digesting proteins, much more breakdown products remain.
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 along with plenty of clean drinking water helps fight cellulite very effectively. The problem of "orange peel" formation in problem areas (buttocks and thighs) is mainly characteristic of women and causes them a lot of aesthetic discomfort. Cellulite usually appears during a period of hormonal imbalance and can accompany a woman throughout her life. 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 up its own reserves of protein structures, on the contrary, allow 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 shape, the body is not subject to premature aging.

scene "turn"

The "alternation" stage is characterized by the successive alternation of protein days with protein-vegetable days. As a rule, Dr. Dukan recommends the alternation: 5/5 (five protein days alternate with five protein-vegetable days). But for better tolerance of the body (including psychological), it was decided to use the formula: 1/1 (alternation of one white day with one protein-vegetable day).

On protein days, the set of products in the "alternative" stage is similar 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 "rotation" stage: tomatoes, cucumbers, onions, spinach, all types of cabbage, green beans, radishes, lettuce, zucchini, eggplant, bell peppers, carrots and beets (not in all dishes).

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

During the "alternation" 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 during the "alternation" phase should preferably be eaten fresh (without oil) or cooked.
Be sure to combine vegetables with protein, avoid the temptation to eat only vegetables on protein-vegetable days.
Do not eat protein and vegetables, eat only to increase, but not more.
As a physical activity, you need to walk for at least 30 minutes 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 continue the diet and decide to stop at the achieved results, do not immediately switch to the usual diet, because 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 extra pounds.

Stage "Correction"

The "consolidation" phase aims to maintain the weight you have achieved after passing the previous two phases of the diet.

The duration of the consolidation stage depends on the number of kilograms lost and is calculated by the formula:1 kilogram of weight loss - 10 days of fixation.

Allowed products:

Protein foods: lean meat (preferably beef or chicken),
fish and seafood,
chicken and quail eggs,
Fat-free dairy products
vegetables,
One serving of fruit or berries per day (apple, strawberry and raspberry, melon and watermelon, grapefruit, kiwi, peach, pear, nectarine, mango),
One or two servings of starchy foods per 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, a daily portion of fruit is introduced. It can be any fruit in the amount of one piece (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 melon or watermelon, two kiwis or two apricots.
Exceptions are: bananas, grapes, dried fruit - their use is prohibited.
During the consolidation phase, you need to take 2 tablespoons of bran daily.
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 brown rice or lentils - no more than 220 grams per week). In the second half of the "fixation" stage, it is possible to introduce starchy foods in the amount of 2 portions per week.
Physical activity of this stage: daily 25 minutes of walking,
One day a week (for example, Thursday) - protein (only "Attack" stage products are used).
Two holiday lunches or dinners per week are allowed.

stage "stabilization"

The "stabilization" phase is the final phase of the diet and is especially important to maintain a stable result of the diet for a long time.

Recommended menu according to stages

We offer an indicative version of the step-by-step menu during the diet.

reception/stage	Breakfast	dinner	Dinner	food	Dinner
attack	omelet from 2-3 eggs, A small piece of ham	A glass of natural yogurt	Meat steak 2 egg omelette	100 grams of cottage cheese	Chicken fillet with low-fat cheese a glass of milk
Alternative: 1/1 or 5/5 (vegetables excluded on protein days)	2-3 hard-boiled eggs Fresh vegetable salad	100 g of cottage cheese	Turkey with tomatoes and onions 40 grams of cheese a glass of kefir	A glass of fermented baked milk Two tablespoons of bran	Chicken fillet with green beans and bell pepper
Fastening	Chicken fillet with onion and cheese 1 apple	A glass of kefir with three tablespoons of bran	Chicken meatballs and pasta with parmesan cheese A glass of natural yogurt	a glass of kefir	White fish steak with sour cream and onion Fresh vegetable salad
stabilization	3 egg omelette 1 peach	A glass of natural yogurt	Beef steak with vegetables and cheese A portion of brown rice (no more than 220 grams)	100 g of cottage cheese	Turkey fillet with bell pepper and onion Salad of fresh vegetables and herbs

Diet recipes

If you decide to go on the Dukan diet, you can use the following recipes for diet meals.

Attack Step Recipe: Beef Steak

Ingredients:

beef pulp - 500 g,
Soy sauce - 3 tablespoons,
salt, black pepper - to taste,
Spices for meat.

Kitchen:

Finely chop the beef, season with spices, salt and black pepper. Add soy sauce and leave to marinate for 30-40 minutes. Then pat the meat pieces dry and fry them on both sides in a pan with a little olive oil until they are 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,
vegetable broth cube - 1 piece,
Salt, black pepper, herbs - to taste.

Kitchen:

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, fry the onion until it turns golden, over medium heat. Cut the turkey fillet thinly and sprinkle with onion. Cut the tomatoes into 4 parts after removing the skin. Finely chop a clove of garlic. Put 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, sprinkled with finely chopped herbs, with a fresh vegetable salad.

Recipes for the "fix" 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.

Kitchen:

Put the chicken fillet in a meat grinder with onions, add salt and black pepper to taste, make small meatballs with wet hands. Bring 500 ml of water to a boil in a pot, put the meatballs in the water and boil 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 jar. 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 pieces of meat on top and sprinkle grated parmesan cheese. Serve hot.