Developed by a French doctor, the Dukan Diet is one of the best weight loss schemes. It helps to achieve optimal body weight and maintain it in the future. The system includes four stages, 2 of which are aimed at weight loss, and the other two are aimed at consolidating the results.
Ducan's diet
The Dukan Diet was developed by the physician Pierre Dukan. It is a balanced diet that allows you not to gain extra pounds again after the weight loss regimen is completed. The nutritionist claims that each person has his own supply of cells that contribute to the accumulation of fat. For those who have more of them, it is more difficult to lose extra pounds. Therefore, in the Dukan diet, a calculation is made based on the individual characteristics of the body of each person.
A feature of the weight loss scheme is a unique diet. You can eat the food indicated in unlimited quantities until you are completely saturated.
The principle of the weight loss scheme is that at first nutrition is carried out only with the help of protein foods. Its quantity is not limited. This is due to the fact that the process of digestion and assimilation will require more energy than the processing of fats and carbohydrates. So the body will spend the received calories without processing food into subcutaneous fat. After that, vegetables are introduced into the menu, which are rich in fiber and vitamins. Then the result is consolidated.
The results can be seen already in the first days, after the start of compliance with the diet. Extra pounds go away quickly enough. The method of losing weight does not pose a threat to the body. Muscle mass is preserved, the condition of the skin, nail plates, and hairline improves. Thanks to a detailed description of the weight loss system, the result can easily be fixed for many years. The technique does not require calorie counting.
However, an excess of protein can cause excessive stress on the kidneys, blood vessels and liver. This can lead to high cholesterol levels. Insufficient fiber intake can cause problems with the gastrointestinal tract and microflora disorders. You must follow the diet under the supervision of a doctor. It is contraindicated in people suffering from kidney failure, prone to heart disease, hypertension and reproductive system disorders.
Principles and phases
The Dukan Diet has four phases. A woman has to overcome:
- stage Attack;
- stage Alternation;
- stage Consolidation;
- stage Stabilization.
The period required for each stage depends on the weight to be shed. Thus, the minimum number of days for the Attack stage is 2 days. It can last up to 10 days at most. The Alternation stage takes from 15 to 330 days. The Consolidation stage requires 50 to 500 days. Terms are calculated individually.
The method of losing weight requires compliance with a number of rules. They may vary depending on the stage a woman goes through. Common features of all periods of weight loss are:
- It is useless to reduce the calorie content of the daily menu. Returning to the previous diet will return those extra pounds too. Therefore, the daily menu should be such that a person cannot accumulate body fat and constantly consolidate the result of losing weight.
- Restriction in products and their quantity does not bring results. Mono-diets are not effective, as a breakdown is bound to occur. The Dukan Diet offers a varied diet. There is no food limit. You need to eat until you are full.
- It is recommended to get rid of all prohibited foods in the kitchen before starting a diet. Otherwise, they can become a temptation.
- Oat bran is one of the main components of the Dukan diet. Their presence in the daily diet is a guarantee of a good result. They help in weight loss, provide quick satiety and help in cleansing the stomach of toxins. Bran will help reduce the overall caloric content of the diet.
- It is important to keep physically active. The weight loss scheme does not involve constant training in the gym. However, walking and exercising regularly at home will only help in weight loss. Abdominal exercises and squats will suffice. The load should be gradually increased.
- Sugar, fried potatoes, bananas, cherries, grapes, and alcoholic beverages are banned at all stages of the diet.
- You must drink at least 2 liters of drinking water daily.
Attack Stage
The attack stage is the first stage of weight loss on the Dukan diet. Doctors consider it the most dangerous to health. The author of the diet agrees with this opinion and gives clear recommendations for following the weight loss regimen. They need to follow relentlessly.
First of all, you need to determine the amount of excess weight. To do this, you can use the free calculator. It can be found on the Dukan official website. The calculation process consists of filling out a questionnaire. When all the data is entered, a letter with the relevant information will be sent to the mail specified during the action. Averaged data can also be obtained independently. So, if a woman's height is 164 cm, her optimal weight is 54 kg.
The Attack phase can only be observed for the recommended period. It is believed that with its help a person will immediately be able to achieve the desired weight. However, this is impossible and dangerous. During the Attack phase, you can lose up to 6 kg. In this case, the duration of the period may vary depending on the extra weight a comma that a woman has. The duration of the attack phase will be:
- 1-3 days, if the amount of excess kg according to the calculator is less than 5.
- 3-5 days if the amount of excess weight is 5-10.
- 5-7 days if overweight exceeds 10kg.
It is strictly forbidden to observe the Attack phase for more than 9 days. A woman should understand that the attack phase is not intended to get rid of excess weight as soon as possible, but to start the mechanisms of fat breakdown in the body. You need to control your condition. It is necessary to remember the danger of the method. According to the diet, only animal proteins are allowed. This increases the load on the kidneys, which can provoke dehydration. It is on this that the rapid weight loss during the stage is based. The attack stage has a motivating effect, showing that weight can be reduced.
When following a weight loss regimen, you need to drink plenty of water. It is recommended to consume at least 1. 5-3 liters of liquid per day. Additionally, it is recommended to eat oat bran. You need to consume 1. 5 tablespoons of the product per day. He drinks plenty of water. Eating bran with liquid can be used as a snack or as a replacement for one of your meals.
Weight loss with the Dukan Diet starts with protein due to the fact that the author of the scheme believes that this product is the optimal food for humans. The body has known it since antiquity. At the same time, fast food and sweets are foreign to the human body. Proteins are the most difficult to digest foods. To digest them, the body consumes a large amount of energy. This leads to the fact that the transformation of the received calories into adipose tissue is almost impossible. It is only important to ensure that the body receives pure protein. In this case, the fat content should be minimal.
Contraindications for compliance
The Dukan diet is not for everyone. It is recommended to abandon the method of weight loss if there is:
- heart disease;
- diabetes;
- pathology of the kidneys and liver;
- gastritis, pancreatitis or cholecystitis.
What foods can you eat?
If a person likes to eat seafood, fish, meat, eggs and curd dishes, the Attack phase will be a delicious phase of the diet. At this stage, it is allowed to use:
- Seafood. It can be crabs, shrimps, rapana, mussels, squid and crayfish.
- Meat. It is recommended to give preference to lean pork, ham, fresh veal, rabbit meat, lean beef steak.
- Eggs. Dr. Dukan recommends eating chicken and quail eggs.
- Bird. You can eat quail, chicken, guinea fowl or turkey.
- Fish. It is allowed to cook dishes from mackerel, perch, navaga, salmon, flounder, trout, cod, salmon or carp.
- Milk and dairy products. You can add kefir, soy cheese, yogurt, cottage cheese and milk to the daily menu. All products must be fat free. It is allowed to use soft processed cheese.
- Offal. A woman can eat tongues, chicken hearts, kidneys, beef liver.
- Vegetables. Pumpkin, tomatoes, lettuce, asparagus, any kind of cabbage, squash, celery, carrots, cucumbers, radishes, onions, beets and zucchini are available for consumption.
You can cook food in any way. Restrictions are imposed only on frying with vegetable oil. Food is recommended to be steamed, grilled or in the oven. You have to give up sugar. Dr. Dukan recommends the use of sweeteners. Any drinks are allowed. You can even drink soda. However, it is worth giving preference to drinks without sugar. Soda is recommended to be consumed with a light mark.
However, other doctors are somewhat suspicious of such a recommendation. They recommend being careful with soda and sweeteners. Classic sugar is harmful to the figure and health. No studies have been conducted on sweeteners. However, this product is a concentrate. Its use can lead to disruption of the functioning of internal organs. Therefore, it is better to refuse the use of the product. Similar rules apply to soda. In such drinks there are always additives that can be harmful.
It is not necessary to eat fresh food. Dr. Dukan allows the use of nutritional supplements. However, they must be natural. It is recommended to give preference to:
- ginger and cinnamon;
- vinegar and lemon;
- onions and garlic;
- turmeric and cumin;
- mustard and gelatin;
- balsamic sauce.
Some products are allowed to be consumed, but in limited quantities. So, per day you can eat no more than 2 tablespoons of tomato paste, 2 egg yolks and 8 natural crab sticks. Some products are prohibited. It:
- fatty food;
- potatoes and lamb;
- pasta and all kinds of legumes;
- sugar and all kinds of sweets;
- sauces and mayonnaise.
sample menu
To lose weight with the Dukan Diet, you need to walk for at least 20 minutes daily and play sports. Additionally, it is worth eating bran. If a woman does not tolerate them, you can use 1. 5 tablespoons of buckwheat. The volume is indicated in dry form. Replacement should be done carefully. The fact is that bran and buckwheat differ in nutritional properties and are absorbed by the body in different ways.
If the allowable rate in the products was exceeded, stagnation may occur. Cooking buckwheat is at your own discretion. It can be boiled in water, milk or steamed. You need to drink 2 liters of fluid per day. Coffee and tea are included in this volume. The list of products that can be consumed on a given day is strictly defined. Passing the Attack stage, it is recommended to strictly follow the developed menu.
| Day | Breakfast | Dinner | afternoon tea | Dinner |
|---|---|---|---|---|
| Monday | Omelet with lean meat, a cup of coffee | Cod fish soup, bread and bran | Cottage cheese | Baked meat and unsweetened green tea |
| Tuesday | Cottage cheese, bran bread | Soup with meat and quail eggs | Low fat natural yogurt | Fish stewed in its own juice |
| Wednesday | Omelet, slightly salted fish, a cup of coffee | Veal cutlets without onions, low-fat natural yogurt | A glass of kefir with bran | boiled squid |
| Thursday | Bread with bran and cheese, strong unsweetened tea | Fish soup | Cottage cheese casserole, unsweetened tea | Baked chicken fillet, a glass of kefir |
| Friday | Boiled eggs, a cup of coffee | Fish cutlets without onions, low-fat natural yogurt | Low-fat milk, bread and bran | Braised beef, unsweetened tea |
| Saturday | Omelet, cup of coffee | Soup with meatballs | Low-fat natural yogurt and oat bran | Stewed mussels, unsweetened tea |
| Sunday | Cottage cheese with bran, a cup of coffee | Ukha, low-fat natural yogurt | Cottage cheese casserole, a glass of kefir | Meatballs and low-fat natural yogurt |
Possible results
The first phase of the Dukan Diet is essential to start the fat burning process. Within a week, you can lose 5-7 kg. If you reduce the phase to 72 hours, you can reduce the weight by 2-3 kg. It is important to carefully monitor your condition. If dry mouth, dizziness or other side effects appear, it is worth limiting the duration of the phase or completely interrupting weight loss using the method.
Interleave Stage
The second phase is the main one in weight loss. The duration can be any, but often it depends on the amount of extra pounds that need to be lost. It should be followed until the weight is ideal. The main principles of the second stage are as follows:
- Vegetables. If during the attack the diet was exclusively protein, now you need to add vegetables. They are rich in fiber. You can add cucumbers and tomatoes, all kinds of cabbage, carrots, mushrooms, asparagus, squash, legumes, spinach and greens. Fatter cheese, wine, cream and natural ketchup are also added.
- Alternation of protein and mixed days. The mixed day menu involves a combination of protein foods with plant foods. The alternation scheme is selected individually, based on the required weight loss.
- More bran. The amount of bran consumed should be increased. This is especially true for those who suffer from constipation during the diet.
- More liquid. The daily fluid intake should be increased by at least half a liter.
- Increased physical activity. Hiking can be extended to an hour or two.
The menu practically does not differ from the Attack stage, the only difference is the presence of alternation. During mixed days, you can dilute meat and fish dishes with baked, stewed or fresh vegetables.
Consolidation Stage
The third stage is not characterized by rapid weight loss. On average, 400g of excess is consumed per week. However, the purpose of the stage is to consolidate the result. This will save the result and not let the extra pounds come back. The duration is individual. Stage 3 rules include:
- Starch. It is worth adding potatoes, bread, pasta to the diet. However, their use should be moderate.
- Bran. The daily rate of bran should again be increased.
- Honey. You can add sweetener or honey at this stage. Permitted use up to 3 teaspoons at a time.
- Belly holidays. The diet may include concessions. They can be carried out twice a week, however, do not lose. During these "holidays" you can eat any food. However, you should limit yourself to one method.
- Attack. Once a week, you must return to the menu from the first phase. This can be any day and any food allowed during the attack phase.
A sample weekly menu might look like this:
| Day | Breakfast | Dinner | afternoon tea | Dinner |
|---|---|---|---|---|
| Monday | Cottage cheese with bran, unsweetened tea | Soup with meat, a glass of yogurt | Fruit | Baked chicken fillet, vegetables, potatoes |
| Tuesday | Omelet with chicken fillet, a cup of coffee | Fish soup and vegetable salad | Berries and bran | Cheesecakes, fruits, a cup of coffee |
| Wednesday | Lean cutlets, salad | Meat soup | Fruits with natural yogurt and bran | Vegetable salad with baked meat |
| Thursday | Menu of one of the attack days | |||
| Friday | Omelet, a glass of kefir | Soup with meatballs, salad | Berries with bran | Fish in the oven with vegetables |
| Saturday | Cottage cheese casserole with a cup of coffee and bran | Fish soup, low-fat natural yogurt | Fruit | Rice with baked mussels in cheese |
| Sunday | Low-fat cottage cheese, boiled eggs and a cup of coffee | Turkey cutlets, vegetable salad | Berries and fruits, bran | Stew with vegetables, a glass of wine |
Stabilization Stage
The Stabilization stage is the final one. It can be compared to going off a diet. However, it implies that a person will adhere to a healthy diet all the time. The diet can include any products, but they should not be too harmful. It should be done gradually. Every week you need to arrange another day of attack. Bran and drinking regime remain the same. Physical activity should become regular.
Doctor's opinion
The Dukan diet is varied. Most people cannot easily tolerate carbohydrate-free diets. This is due to the fact that you have to give up most of the usual products. By following Dukan's weight loss plan, you can cook a wide variety of meals. It allows you to effectively reduce weight, as well as keep it after the end of the fat burning period. Extra pounds go away quickly. The method is a variation of a balanced diet. The diet is designed for the long term. This allows you to improve the functions and metabolic processes of the body. If you strictly adhere to the plan, you can forever part with the hated kilograms.
Almost everyone can use the diet, if no contraindications are found. They can be various diseases, for example, of the kidneys or the cardiovascular system. Also, the diet is not recommended for pregnant women and adolescents. An excess of protein is the main cause of liver and vascular disease. It can also lead to high cholesterol levels. Therefore, before embarking on a weight loss scheme, it is necessary to consult a doctor.