Developed by a French doctor, the Dukan diet is one of the best weight loss programs. 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 aimed at consolidating results.
Ducan's diet
The Dukan diet was developed by physician Pierre Dukan. It is a balanced diet that allows you not to gain weight again once the weight loss regimen is complete. The nutritionist states that each person has their own supply of cells that contribute to the accumulation of fat. For those with more, 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 program is a unique diet. You can eat the indicated food in unlimited quantities until you are completely saturated.
The principle of the weight loss scheme is that at first feeding 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 without turning the food into subcutaneous fat. Vegetables, rich in fiber and vitamins, are then introduced to the menu. So the result is consolidated.
The results are seen already in the first days, after the start of compliance with the diet. The extra pounds disappear pretty quickly. The method of losing weight does not pose a threat to the body. Muscle mass is preserved, the condition of the skin, nails 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 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 gastrointestinal tract problems and microflora disturbances. It is necessary to 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 must overcome:
- attack phase;
- phase alternation;
- consolidation phase;
- stadium stabilization.
The period required for each stage depends on the weight to be shed. Therefore, the minimum number of days for the Attack phase is 2 days. It can last up to 10 days maximum. The alternation phase lasts from 15 to 330 days. The consolidation phase takes 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 what stage a woman goes through. The common characteristics of all periods of weight loss are:
- It is useless to reduce the calorie content of the daily menu. Going back to the previous diet will also return 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.
- The restriction in the products and their quantity does not bring results. Mono diets are not effective, as breakdown is inevitable. The Dukan diet offers a varied diet. There is no food limit. You have to eat until you are full.
- It is advisable 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 aid in weight loss, provide quick satiety and help cleanse the stomach of toxins. Bran will help reduce the overall calorie content of the diet.
- It is important to keep yourself physically active. The weight loss program 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 be enough. The load should be gradually increased.
- Sugar, fried potatoes, bananas, cherries, grapes, and alcoholic beverages are prohibited at all stages of the diet.
- You must 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 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 them 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 official Dukan website. The calculation process consists of filling in a questionnaire. Once all the data has been entered, a letter with the relevant information will be sent to the e-mail address specified during the action. Average data can also be obtained independently. So, if a woman's height is 164 cm, then 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 length of the period can vary depending on the extra one-comma weight 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 excess weight amount is 5-10.
- 5-7 days if the 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 meant to get rid of excess weight as soon as possible, but to start the fat breakdown mechanisms 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 lead to dehydration. This is what rapid weight loss during the phase is based on. The attack phase 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. Also, it is recommended to eat oat bran. You need to consume 1. 5 tablespoons of the product per day. He drinks 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 him since ancient times. At the same time, fast food and sweets are foreign to the human body. Protein is the hardest food to digest. To digest them, the body consumes a large amount of energy. This leads to the fact that the transformation of the calories received into adipose tissue is almost impossible. It is only important to make sure that the body is getting pure protein. In this case, the fat content should be minimal.
Contraindications to compliance
The Dukan diet is not for everyone. It is advisable 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 seafood, fish, meat, eggs and curd dishes, the attack phase will be a delicious phase of the diet. In this phase it is allowed to use:
- Seafood. It can be crab, shrimp, rapana, mussels, squid and crayfish.
- Meat. It is advisable to give preference to lean pork, ham, fresh veal, rabbit meat, lean beef steak.
- Egg. 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, 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 cheese.
- Offal. A woman can eat tongues, chicken hearts, kidneys, beef liver.
- Vegetables. Pumpkin, tomatoes, lettuce, asparagus, any type of cabbage, pumpkin, 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. We recommend steaming, grilling or baking. You have to give up sugar. Dr. Dukan recommends the use of sweeteners. Any drinks are allowed. You can also have a drink. However, it is worth giving preference to sugar-free drinks. It is recommended to consume soda with a light mark.
However, other doctors are somewhat suspicious of this recommendation. They advise to be careful with soda and sweeteners. Classic sugar is harmful to the figure and health. No studies on sweeteners have been conducted. 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 permits the use of dietary supplements. However, they must be natural. It is advisable to give preference to:
- ginger and cinnamon;
- vinegar and lemon;
- onions and garlic;
- turmeric and cumin;
- mustard and jelly;
- balsamic sauce.
Some products can be consumed, but in limited quantities. So, you can't eat more than 2 tablespoons of tomato paste, 2 egg yolks and 8 natural crab sticks per day. Some products are prohibited. It:
- fat food;
- potatoes and lamb;
- pasta and all kinds of legumes;
- sugar and all kinds of sweets;
- sauces and mayonnaise.
sample menu
To lose weight on the Dukan diet, you need to walk for at least 20 minutes a day and play sports. In addition, bran is worth eating. If a woman does not tolerate them, you 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 in the products has been exceeded, stagnation may occur. Cooking buckwheat is at your discretion. It can be boiled in water, milk or steamed. You need to drink 2 liters of fluids 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 phase, 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 unsweetened green tea |
| Tuesday | Ricotta, bran bread | Quail egg and meat soup | Natural low fat yogurt | Stewed fish in its own juice |
| Wednesday | Omelette, lightly salted fish, a cup of coffee | Veal cutlets without onions, low-fat natural yogurt | A glass of kefir with bran | boiled squid |
| Thursday | Bran and cheese bread, unsweetened strong tea | Fish soup | Cottage cheese casserole, unsweetened tea | Baked chicken fillet, a glass of kefir |
| Friday | Hard-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 | Omelette, cup of coffee | Soup with meatballs | Natural low-fat 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 crucial in starting 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 monitor your condition carefully. If dry mouth, dizziness or other side effects appear, it is worth limiting the duration of the phase or completely stopping weight loss using the method.
Interleave phase
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 it is necessary 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 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 while dieting.
- More liquid. Daily fluid intake should be increased by at least half a liter.
- Increased physical activity. The excursion can be extended to an hour or two.
The menu practically does not differ from the Attack phase, the only difference is the presence of alternation. On mixed days, meat and fish dishes can be diluted with baked, stewed 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 internship is to consolidate the result. This will save the result and will not bring the extra pounds back. The duration is individual. Phase 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 be increased again.
- Treasure. At this stage you can add sweetener or honey. Allowed use up to 3 teaspoons at a time.
- Tummy holidays. The diet can include concessions. They can be done twice a week, however, they are not forgiving. During these "holidays" you can eat any food. However, you should limit yourself to one method.
- Attack. Once a week, you need to go back to the menu from the first stage. This can be any day and any food allowed during the attack phase.
An example of a weekly menu might look like this:
| Day | Breakfast | Dinner | afternoon tea | Dinner |
|---|---|---|---|---|
| Monday | Cottage cheese with bran, unsweetened tea | Meat soup, 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 | Cheesecake, fruit, a cup of coffee |
| Wednesday | Lean cutlets, salad | Meat soup | Fruit with natural yogurt and bran | Vegetable salad with baked meat |
| Thursday | Menu of one of the days of the attack | |||
| 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, low-fat natural yogurt | Fruit | Rice with cheese baked mussels |
| Sunday | Lean cottage cheese, hard-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 final one. It can be compared to giving up a diet. However, it implies that a person will always adhere to a healthy diet. The diet can include any product, but it shouldn't be too harmful. It should be done gradually. Every week you have to organize another attack day. The bran and the consumption regime remain the same. Physical activity should become regular.
Opinion of the doctor
The Dukan diet is varied. Most people cannot tolerate carbohydrate-free diets easily. 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 and maintain it after the end of the fat burning period. The extra pounds 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 part with the hated kilograms forever.
Almost everyone can use the diet, if no contraindications are found. It can be various diseases, for example, the renal or cardiovascular system. Also, the diet is not recommended for pregnant women and teenagers. 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 regimen, you should consult with your doctor.