Developed by a French doctor, the Dukan Diet is one of the best weight loss schemes out there. It helps to achieve optimal body weight and maintain it in the future. The system includes four phases, 2 of which are aimed at weight loss and the other two are aimed at consolidating results.
The Dukan Diet
The Dukan diet was developed by doctor Pierre Dukan. It is a balanced diet that allows you not to gain extra pounds after completing the weight loss regimen. 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 indicated food in unlimited quantities until you are completely full.
The principle of the weight loss scheme is that at the beginning the nutrition should be 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 calories received without processing the food into subcutaneous fat. After that, the menu includes vegetables, which are rich in fiber and vitamins. Then the result is consolidated.
The results can be seen already in the first days, after the beginning of compliance with the diet. Extra pounds go away quite quickly. The weight loss method 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, 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 should 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 stages
The Dukan Diet has four phases. A woman must overcome:
- Attack phase;
- Scene alternation;
- Phase consolidation;
- Phase stabilization.
The period required for each stage depends on the weight to be thrown. Thus, the minimum number of days for the Attack phase is 2 days. It can take up to 10 days. The Alternation phase lasts from 15 to 330 days. The consolidation phase takes 50 to 500 days. Conditions 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 content of the daily menu. Returning to the previous diet will also bring back those extra pounds. Therefore, the daily menu should be such that a person cannot accumulate body fat and constantly consolidate the result of weight loss.
- Limiting products and their quantity does not bring results. Mono-diets are not effective, as a breakdown is sure to occur. The Dukan Diet offers a varied diet. There is no limit to food. You must 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. Their presence in the daily diet is a guarantee for a good result. They help in weight loss, provide quick satiety and help cleanse the stomach of toxins. Bran will help reduce the overall caloric content of the diet.
- It is important to keep physical activity. The weight loss scheme does not involve constant training in the gym. However, walking and exercising regularly at home will only help you lose weight. Abdominal exercises and squats will suffice. The load should be increased gradually.
- Sugar, 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 per day.
Attack Phase
The attack phase is the first phase of weight loss in 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 must follow relentlessly.
First of all, you need to determine the amount of excess weight. To do this, you can use the free calculator. You can find it on the official website of Dukan. 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. Average 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 be able to immediately reach 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 menstruation may vary depending on the extra weight of the placenta that a woman has. The duration of the attack phase will be:
- 1-3 days, if the amount of excess kilograms 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 should understand that the attack phase is not aimed at getting rid of excess weight as soon as possible, but at starting the mechanisms of fat breakdown in the body. You need to check 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. This is exactly what the rapid weight loss during the phase is based on. The attack phase has a motivational effect, indicating that the 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 fluids per day. In addition, it is recommended to eat oat bran. You should consume 1. 5 tablespoons of the product per day. He drinks a lot of water. Eating bran juice can be used as a snack or as a replacement for one of your meals.
Losing weight with the Dukan diet starts with protein because the author of the scheme believes that this product is the optimal food for people. The body has known it since ancient times. At the same time, fast food and sweets are foreign to the human body. Proteins are the hardest foods to digest. To digest them, the body consumes a large amount of energy. This leads to the fact that the conversion of the calories received into fat 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 compatibility
The Dukan Diet is not for everyone. It is recommended to abandon the weight loss method if there are:
- heart dissases;
- diabetes;
- kidney and liver pathology;
- 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 lobsters.
- Meat. It is recommended to give preference to lean pork, ham, fresh beef, rabbit, lean beef steak.
- Eggs. Doctor Dukan recommends eating chicken and quail eggs.
- Bird. You can eat quail, chicken, sea chicken or turkey.
- Fish. It is allowed to cook dishes from mackerel, perch, navaga, salmon, roe, trout, cod, salmon or carp.
- Milk and milk products. You can add kefir, soy cheese, yogurt, cottage cheese and milk to the daily menu. All products must be fat-free. The use of processed soft cheese is allowed.
- Underwear. A woman can eat tongue, chicken hearts, kidneys, beef liver.
- Vegetables. Pumpkin, tomatoes, lettuce, asparagus, any kind of cabbage, pumpkins, celery, carrots, cucumbers, radishes, onions, beets and zucchini are available for consumption.
You can cook food in any way. Restrictions are placed only on frying with vegetable oil. Food is recommended to be steamed, grilled or baked. You should give up sugar. Doctor Dukan recommends using sweeteners. Any drink is allowed. You can also drink soda. However, it is worth giving preference to sugar-free drinks. Soda is recommended to be consumed with a light sign.
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 to use 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. Doctor Dukan allows the use of nutritional supplements. However, they should be natural. It is recommended to give priority to:
- ginger and cinnamon;
- vinegar and lemon;
- onion 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 spoons of tomato paste, 2 egg yolks and 8 natural crab sticks. Some products are prohibited. She:
- Fatty food;
- potatoes and lamb;
- pasta and all types of legumes;
- sugar and all kinds of sweets;
- sauces and mayonnaise.
sample menu
To lose weight with the Dukan diet, you should walk for at least 20 minutes a day and play sports. In addition, it is worth eating bran. If a woman does not tolerate them, you can use 1. 5 tablespoons of buckwheat. Volume is shown 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 allowed rate in products is exceeded, stagnation may occur. Buckwheat cooking is at your discretion. It can be boiled in water, milk or steamed. You should drink 2 liters of fluids a 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 phase, it is recommended to strictly follow the developed menu.
| day | BREAKFAST | dinner | afternoon tea | dinner |
|---|---|---|---|---|
| Monday | Omelet with lean meat, a cup of coffee | Soup with cod fish, bread and bran | Curd | Roasted meat and green tea without sugar |
| Tuesday | Cottage cheese, bran bread | Soup with meat and quail eggs | Low-fat natural yogurt | Fish boiled in its own juice |
| Wednesday | Omelette, lightly salted fish, a cup of coffee | Beef cutlets without onions, low-fat natural yogurt | A glass of kefir with bran | boiled squid |
| Thursday | Bran bread and cheese, strong tea without sugar | Fish soup | Cottage cheese casserole, tea without sugar | 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 | Roast beef, tea without sugar |
| Saturday | Omelet, cup of coffee | Meatball soup | Natural yogurt with low fat and oat bran | Boiled mussels, tea without sugar |
| 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 stop losing weight using the method.
Interleave Stage
The second phase is the main one in weight loss. The duration can be any, but it often 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 phase 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. Thicker cheese, wine, cream and natural ketchup are also added.
- Alternating protein and mixed days. The mixed menu of the day includes 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 juice. The daily amount of fluids should be increased by at least half a liter.
- Increased physical activity. Hiking can be extended to one or two hours.
The menu practically does not change from the Attack stage, the only difference is the presence of alternation. During mixed days, you can dilute meat and fish dishes with baked, boiled or fresh vegetables.
Consolidation phase
The third stage is not characterized by rapid weight loss. On average, 400 g of excess is consumed per week. However, the purpose of the scene is to consolidate the result. This will save the result and will not allow the extra pounds to return. 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.
- branThe daily rate of bran should be increased again.
- Dear. At this stage you can add sweetener or honey. It is allowed to use up to 3 teaspoons at a time.
- Belly breaks. The diet may include concessions. They can be performed twice a week, however, do not miss. During these "holidays" you can eat any food. However, you should limit yourself to one method.
- The attack. Once a week, you must return to the menu from the first stage. This can be every 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, tea without sugar | Meat soup, a glass of kefir | Fruit | Baked chicken fillet, vegetables, potatoes |
| Tuesday | Omelet with chicken fillet, a cup of coffee | Fish soup and vegetable salad | Berries and bran | Cheesecakes, fruit, a cup of coffee |
| Wednesday | Lean cutlets, salad | Meat soup | Fruit with natural yogurt and bran | Vegetable salad with roasted meat |
| Thursday | The menu of one of the days of the attack | |||
| Friday | Omelet, a glass of kefir | Meatball soup, salad | Berries with bran | Baked fish with vegetables |
| Saturday | Cottage cheese casserole with a cup of coffee and bran | Fish soup, low-fat natural yogurt | Fruit | Rice with mussels baked 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 Phase
The stabilization phase is the last. It can be compared to giving up a diet. However, this implies that a person will stick 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 have 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 carbohydrate-free diets. This is due to the fact that you have to give up most of the usual products. By following the Dukan weight loss plan, you can cook a wide variety of meals. This allows you to effectively reduce weight, as well as keep it off after the end of the fat burning period. Excess kilos go away quickly. The method is a variant of a balanced diet. The diet has been created for a long time. This allows you to improve the functions and metabolic processes of the body. If you strictly adhere to the plan, you can part with the hated kilos forever.
Almost everyone can use the diet, if no contraindications are found. They can be various diseases, for example, the kidney or cardiovascular system. Also, the diet is not recommended for pregnant women and teenagers. Excess protein is the main cause of liver and blood vessel diseases. It can also lead to high cholesterol levels. Therefore, before starting a weight loss regimen, you should consult your doctor.