Developed by a French doctor, the Dukan Diet is one of the best weight loss schemes. Helps 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 intended to consolidate the results.
Duke's diet
The Dukan Diet was developed by physician Pierre Dukan. It is a balanced diet that prevents you from gaining extra kilos once the weight loss regimen is finished. The nutritionist ensures that each person has their own supply of cells that contribute to fat accumulation. 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 each person's body.
A feature of the weight loss scheme is a unique diet. You can eat the indicated foods 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 digestion and assimilation process will require more energy than the processing of fats and carbohydrates. Then the body will spend the calories received from unprocessed food on subcutaneous fat. After that, vegetables, which are rich in fiber and vitamins, are introduced to the menu. The result is then consolidated.
The results can be seen already in the first days, after the start of compliance with the diet. Extra pounds disappear 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 be easily fixed for many years. The technique does not require counting calories.
However, too much protein can put 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 disorders of the reproductive system.
Principles and phases
The Dukan Diet has four phases. A woman has to overcome:
- stage attack;
- scenic alternation;
- Consolidation Stage;
- Scenario stabilization.
The time required for each stage depends on the weight to be lost. Thus, the minimum number of days for the Attack stage is 2 days. It can last up to 10 days maximum. The Alternation stage takes from 15 to 330 days. The Consolidation stage requires 50 to 500 days. The terms are calculated individually.
The method of losing weight requires compliance with a number of rules. They can vary depending on the stage a woman is going through. The common characteristics of all periods of weight loss are:
- It is useless to reduce the caloric intake of the daily menu. Returning to the previous diet will also give you back those extra pounds. Therefore, the daily menu should be such that a person cannot accumulate body fat and constantly consolidate the result of losing weight.
- The restriction on the products and their quantity does not bring results. Monodiets are not effective, as a breakdown is likely to occur. The Dukan Diet offers a varied diet. There is no food limit. You have to eat until you are full.
- It is recommended to get rid of all forbidden 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. Its presence in the daily diet is a guarantee of a good result. They help in weight loss, provide quick satiety and help cleanse the stomach of toxins. The bran will help reduce the overall caloric content of the diet.
- It is important to stay physically active. The weight loss scheme does not involve constant training in the gym. However, regular walking and exercise at home will only help you lose weight. Ab exercises and squats will suffice. The load should be increased gradually.
- Sugar, potato chips, bananas, cherries, grapes, and alcoholic beverages are prohibited at all stages of the diet.
- You should drink at least 2 liters of drinking water a day.
attack stage
The attack stage is the first stage of weight loss on the Dukan diet. Doctors consider it the most dangerous for health. The author of the diet agrees with this opinion and gives clear recommendations for following the weight loss regimen. They need to continue without rest.
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 official Dukan 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 during the recommended period. It is believed that with the help of it, 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 can vary depending on the extra weight in a coma 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 10 kg.
It is strictly forbidden to observe the Attack phase for more than 9 days. A woman must 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 lead to dehydration. The rapid weight loss during the stage is based on this. The attack stage has a motivating effect, showing that weight can be reduced.
When following a weight loss regimen, you should drink plenty of water. It is recommended to consume at least 1. 5-3 liters of liquid per day. Also, it is recommended to eat oat bran. It is necessary to consume 1, 5 tablespoons of the product per day. Drink a lot of water. Eating bran with liquid can be used as a snack or as a substitute for one of your meals.
Weight loss on the Dukan Diet begins with protein because the author of the scheme believes that this product is the optimal food for humans. The body has known this since ancient times. At the same time, fast food and sweets are foreign to the human body. Proteins are the most difficult foods to digest. 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 to compliance
The Dukan diet is not for everyone. It is recommended to abandon the weight loss method 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 shellfish, fish, meat, eggs, and curds, the Attack phase will be a delicious phase of the diet. At this stage, it is allowed to use:
- Seafood. They can be crabs, shrimp, rapana, mussels, squid and lobsters.
- 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 based on mackerel, perch, navaga, salmon, sole, trout, cod, salmon or carp.
- Milk and dairy products. You can add kefir, tofu, yogurt, cottage cheese and milk to the daily menu. All products must be fat free. Processed soft cheese is allowed.
- Offal. A woman can eat tongues, chicken hearts, kidneys, beef liver.
- Vegetables. Pumpkin, tomatoes, lettuce, asparagus, any type of cabbage, squash, celery, carrots, cucumbers, radishes, onions, beets and zucchini are available for consumption.
You can cook the food in any way. Restrictions are only placed on frying with vegetable oil. It is recommended that food be steamed, grilled or baked. You have to give up sugar. Dr. Dukan recommends the use of sweeteners. Any drink is allowed. You can even drink soft drinks. However, it is worth giving preference to sugar-free drinks. It is recommended to consume soft drinks with a light brand.
However, other doctors are somewhat wary of such a recommendation. They recommend being careful with soft drinks 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 soft drinks. 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 jelly;
- balsamic sauce.
The consumption of some products is allowed, 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's:
- fatty foods;
- potatoes and lamb;
- pasta and all kinds of vegetables;
- sugar and all kinds of sweets;
- sauces and mayonnaise.
sample menu
To lose weight with the Dukan Diet you need to walk at least 20 minutes a day and play sports. In addition, it is worth eating bran. If a woman does not tolerate them, she can use 1. 5 tablespoons of buckwheat. The volume is indicated in dry form. Replacement must 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 permissible rate on the products was exceeded, stagnation may occur. Cooking buckwheat is left to 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 | Omelette with lean meat, a cup of coffee | Cod, bread and bran soup | Cottage cheese | Baked meat and green tea without sugar |
| Tuesday | cottage cheese, bran bread | Soup with meat and quail eggs | plain low-fat yogurt | Fish stewed in its own juice |
| Wednesday | Omelette, lightly salted fish, a cup of coffee | Veal chops without onion, plain low-fat yogurt | A glass of kefir with bran | boiled squid |
| Thursday | Bread with bran and cheese, strong tea without sugar | 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, plain low-fat yogurt | Low-fat milk, bread, and bran | Stewed meat, unsweetened tea |
| Saturday | omelette, cup of coffee | soup with meatballs | Plain low-fat yogurt and oat bran | Stewed mussels, unsweetened tea |
| Sunday | Cottage cheese with bran, a cup of coffee | Ukha, plain low-fat yogurt | Cottage cheese casserole, a glass of kefir | Meatballs and plain low-fat yogurt |
Possible results
The first phase of the Dukan Diet is essential to start the fat burning process. In a week, you can lose 5-7 kg. If you reduce the phase to 72 hours, you can reduce 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 stopping weight loss with the method.
Interleaving stage
The second phase is the main one in weight loss. The duration can be any, but it often depends on the number of extra kilos that need to be lost. It should be continued until the weight is ideal. The fundamental principles of the second stage are the following:
- 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, pumpkin, legumes, spinach and greens. Fatter cheese, wine, cream and natural ketchup are also added.
- Alternation of protein and mixed days. The mixed menu of the day involves a combination of protein foods with plant foods. The alternation scheme is selected individually, based on the required weight loss.
- More saved. The amount of bran consumed should be increased. This is especially true for those who suffer from constipation while dieting.
- More liquid. Daily fluid intake should be increased by at least half a liter.
- Increased physical activity. The walk 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 toggles. 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, 400 g of excess are consumed per week. However, the purpose of the stage is to consolidate the result. This will save the result and will not allow extra pounds to come back. The duration is individual. Stage 3 rules include:
- Starch. It is worth adding potatoes, bread, pasta to the diet. However, its use should be moderate.
- Saved. The daily rate of bran must be increased again.
- Sweetie. You can add sweetener or honey at this stage. Allowed use up to 3 teaspoons at a time.
- belly vacation. 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 of 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 kefir. | Fruit | Baked chicken fillet, vegetables, potatoes |
| Tuesday | Omelette with chicken fillet, a cup of coffee | Fish soup and vegetable salad | berries and bran | Cheesecakes, fruit, a cup of coffee. |
| Wednesday | lean chops, salad | Meat soup | Fruits with natural yogurt and bran | Vegetable salad with baked meat |
| Thursday | Menu of one of the attack days | |||
| Friday | Omelette, a glass of kefir | Soup with meatballs, salad | berries with bran | Baked fish with vegetables |
| Saturday | Cottage cheese casserole with a cup of coffee and bran | Fish soup, plain low-fat yogurt | Fruit | Rice with baked mussels with 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 follow a healthy diet all the time. The diet can include any product, but it should not be too harmful. It must be done gradually. Every week you need to organize another attack day. The bran and drinking regimen remain the same. Physical activity should become regular.
doctor's opinion
The Dukan diet is varied. Most people cannot easily tolerate no-carbohydrate diets. This is because most of the usual products have to be given up. 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 maintain it after the end of the fat burning period. The extra kilos disappear 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, kidney or 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 diseases. It can also lead to high cholesterol levels. Therefore, before embarking on a weight loss regimen, you should consult with your doctor.