It’s easy to get confused in the various types of modern diets, but protein diets stand out on the list. The Dukan diet is a leading representative of the protein food system, which involves adequate food intake, but in different ratios of protein, fat and carbohydrates.
Diet Basics
The Dukan diet is known in many countries. The effectiveness of this approach has been proven by numerous studies and applications. However, nutritionist Pierre Ducan himself claims that he did not develop a diet, but a balanced diet so that the body does not suffer from hunger and stress.
Weight loss occurs because the body burns subcutaneous fat and carbohydrate reserves, while the stomach is not empty, but is digesting protein foods.
A good competitor here is the Lesenka diet, the essence of which is the daily passage of different levels of nutrition. Different products, different approaches for 5 days do not get bored.
Those who want to reduce their body shape with the help of the Dukan diet need to familiarize themselves with the basic principles:
- Live an active lifestyle, move a lot, run or walk. To carry out a daily walk in the fresh air, last for 30-40 minutes. Losing weight through diet is unreasonable, the body must do physical activity, because in the muscles is fat tissue is burned.
- Drink plenty of water (not juice, compote or drink, but still water). During a protein diet, the body removes accumulated fluids, and its daily supplementation is the number one task for weight loss.
- Strictly adhere to the diet and diet phase. If you make personal adjustments to the diet or do not follow the regime, then you should not expect effective results.
- Eliminate foods that contain light carbohydrates from the diet. It is permissible to use complex and indigestible carbohydrates in the form of cereals, bran.
- Oat bran should be an important ingredient in your daily diet. They prevent the formation of constipation during the diet and give the body the right portion of carbohydrates.
The main phase of the diet
The Dukan diet is based not only on following a specific diet, but dividing the entire course of the diet into phases that correspond to your diet and product list. There are four phases in total:
- Attack.
- interchangeably
- Anchored
- Stabilization
Need to consider each phase separately.
Attack phase
This is the first stage of the diet, it involves eating only protein foods. The phase duration takes an average of 7 days, but the interval can include from 3 to 9 days. The choice of the first phase period occurs individually and depends on the amount of overweight and the state of health of the weight loss.
An additional weight of 30 kg or more suggests a maximum phase period of up to 9-10 days, with an excess of 20 kg - 7 days, and with a slight excess weight up to 20 kg - 3-5 days. During this period, maximum weight loss occurs, which is associated with limiting carbohydrate and fat intake.
Recommendation: the offensive phase accepts the use of protein products of animal origin: meat, fish, seafood and dairy products. You can use it in unlimited quantities, but reasonable, and in any form (fried, boiled, steamed).
For the included additives, their list includes: oat bran (their daily use is mandatory), mustard, salt, onions, spices, tomato paste, crab sticks (no more than 8 pieces a day), lemon, olive oil. Instead of drinks, diet drinks, nonfat kefir, tea and coffee are allowed.
Meat should not be fatty, pork, lamb, rabbit, duck, geese are excluded. If a bird is present in the diet, then it should be eaten without skin. The restrictions apply to vegetables and fruits.
During this period, the body experiences stress, there is a restructuring of internal metabolic processes. For some people, this period can be critical: dizziness, weakness, loss of consciousness and other symptoms indicate that it is worthwhile to proceed to the next phase.
Phase alternating or "exploring".
The essence of this stage is the introduction of supplements (vegetables, fruits) into the diet, but not continuously, but selectively at certain intervals. The intervals should be the same with each other: in a day, in two days or so, it all depends on the amount of excess weight before the diet. If the value does not exceed 10 kg, then the interval can be a minimum (1x1. 2x2), and if the value is more than 10 kg, then the maximum interval is 5x5.
The duration of the second phase is determined individually, as well as the first. The interval is from one to two months, the duration directly depending on the amount of weight lost during the first phase. The bigger it is, the longer the second phase should last.
The diet should be more varied in the second stage, so you can add the following foods:
- all products from the first phase;
- starch-free vegetables (cucumbers, tomatoes, zucchini, bell peppers, asparagus, cabbage, mushrooms);
- unsweetened fruits;
- skim milk and cheese;
- roti.
You can add fruits and vegetables only on the days that the menu corresponds to the second phase. That is, 5 days of protein menu from the first phase, the next five days of protein-vegetable menu from the second phase. Also, you can not mix the second phase products with each other, you can choose only two ingredients per day and use them.
Among the prohibited vegetables and fruits are: potatoes, corn, beans, bananas, cherries, avocados, grapes.
If during the first phase there is a deterioration in the state of health, then in the second phase the state should be stable, the state of health should improve, and metabolic processes will be restored.
"Correction" phase
The third phase helps consolidate the results, the duration of which also depends on the number of kilograms "lost". For every one kilogram of weight lost, there are ten days of the third phase. The diet during this period is more similar to normal and should not cause discomfort to lose weight.
In addition to the products from the first and second phases, the diet also includes the following:
- starch-containing vegetables (potatoes, beans, corn);
- pasta;
- cereals (rice, buckwheat, oats).
At this stage, it is allowed to break the diet twice a week, but affect one meal. For example, you can eat your favorite carbohydrate foods for breakfast, but instead skip lunch or dinner.
An important rule at this stage is the daily consumption of any fruit, except bananas, grapes and cherries. They have a lot of sugar, which quickly turns into subcutaneous fat.
"Stabilization" phase
This phase is the last, and, in fact, the postulate for later life after the diet. The rules are simple and following them will allow you to maintain your body shape always, without having to diet:
- drink plenty of water every day (at least 1. 5 liters);
- to lead an active lifestyle;
- once a week, arrange a protein menu that meets the needs of the first phase;
- daily consumption of oat bran.
The implementation of the above recommendations will lead to the success of every person who wants to overcome excess weight, and most importantly, to remain at the level achieved or surpass it.
Approved Products
You can summarize the list of foods allowed on the Dukan diet:
- meat (beef, veal, pigeon, chicken, quail);
- eggs (chicken, quail, preferably without egg yolk);
- low -fat dairy and sour milk products (milk, kefir, cottage cheese, cheese, yogurt, cheese);
- seafood in any form and in any quantity;
- crab sticks;
- river and sea fish;
- oat bran;
- vegetables that do not contain or contain little starch;
- unsweetened fruits;
- various sugar -free drinks, coffee tea;
- spices, seasonings, seasonings.
In addition to the diet plan developed, nutritionist Dukan has published a cookbook with recipes. The dishes in the Dukan cookbook only include foods from the list of allowed diets, which greatly simplifies the whole process of losing weight and creating new dishes.
Among the simplest and most popular dishes, it is worth highlighting the following:
- "crab salad". For its preparation, you will need: half a Chinese cabbage, 4 sticks of crab sticks, 4 tablespoons of canned corn. Finely chop the cabbage and crab sticks, mash the cabbage and season with salt. Mix all ingredients in a bowl and coat the salad with lemon juice and homemade lean mayonnaise.
- "Fish meatballs with cottage cheese. " To cook you need: 0. 2 kg of fish (salmon), 0. 4 kg of low -fat cottage cheese, 1 chicken egg, 4 tablespoons of oats. Preparation: mix cottage cheese with eggs, add small cubes of chopped fish without skin. Add spices and seasonings to taste. Form balls from the resulting mixture and roll them in oatmeal, put in a pan or grill and fry over low heat. Do not use oil for frying, do it all in a dry pan.
- Yogurt dessert. You can pamper yourself during the diet with desserts, for which you will need: 0. 2 kg of low -fat natural yogurt, chicken eggs - 2 pieces, 50 g of cornstarch. Place all ingredients in a bowl, except the eggs. They should be divided into protein and yolks: immediately send the yolks to the finished mixture, and beat the protein with a whisk until creamy and also add to the mixture. Desserts can be sweetened with sugar substitutes, as well as adding seasonings and salt. Pour the resulting mixture into a baking dish and put in the oven for 20 minutes.
- "Beef with eggplant. " For two servings you need: 0. 3 kg of beef, cut into small cubes, 1 eggplant, 2 tomatoes, 0. 150 kg of mushrooms (champignons), 1 clove of garlic, parsley, salt, lada. Preparation: cut the eggplant into rings or cubes and pour them with water for 30 minutes (bitterness should come out of them). Drain the water from the eggplant and pat dry on a paper towel. Cut the tomatoes into slices, and the mushrooms into slices and put together with the eggplant in the pot. Add the garlic and parsley, add water and cook for 30 minutes. Take a deep dish to the oven, place some vegetables on the bottom, then the salted meat and peppers, and the rest of the vegetables on top. Send to the oven for 15-20 minutes.
There is absolutely no need to use recipes from Dukan’s book; you can also produce your own menu from permitted products that fit the diet phase.
How much can you drop a kilo
Before talking about the estimated number of kilograms lost, it is desirable to explain the factors that influence it:
- the presence of physical activity and its severity: if you do not play sports or at least walk, then you should not talk about good results;
- lack of adequate water in the diet: water contributes to weight loss, especially with a protein diet;
- total overweight: nutritionists say that the higher the indicator of overweight, the more kilograms a person who loses weight can lose;
- the duration of the diet and its individual phases.
The average indicator for weight loss can be considered 5-15 kg. In addition, each phase has its own changes and weight loss. The first phase of the diet is the most important, as it contributes to the maximum rate of weight loss. The next second phase is marked by small losses, and the third and fourth consolidate the results completely.
Dukan Diet Review
First comment
"I've heard about the Dukan diet many times, but didn't dare try it. Somehow scary, a lot of people talk about back pain, weakness and body discomfort. Maybe I'll find an alternative to this diet. "
Second comment
"My husband's sister often visits France. There, this diet is just a brand, even in the supermarket there are separate shelves for products that fit this diet. He himself tried this method of losing weight. The result is 10kg in 2 months. Will not stop.
I am currently on a different diet, but within a month I will also start the Dukan diet to be healthy according to the season.
Third revision
"Daughter, don't try this diet! I was careless and sat on it completely. A week later, I felt the earth go from under my feet, dark in my eyes, it squeaked in my ears. Pain in my lower back or kidneys, Idon't know where, but it's very scary and dangerous.
I went to the hospital, where the nurse said that I was not the first with such a diagnosis. Before trying this diet on yourself, you should undergo an examination and consult a doctor. A protein diet is very harmful to the kidneys and can cause tissue damage, so don’t try it yourself. "
fourth review
"I have experienced this diet more than once. Thank God I did not see any side effects. Probably because the first phase was not so long (5 days), but in the second phase I did not alternate protein and protein-vegetable menu days, I ate bothprotein and vegetables every day. I am satisfied with the result (-8 kg) . It is possible to use this diet more often, but it is very expensive, especially in winter.
Fifth revision
"I recently watched a TV show, and there an endocrinologist told me that it's impossible to do without carbohydrates and glucose. Our brains eat them, and if they stop entering the body, then the brain first goes hungry, and then dies. I don'tknow whether this is true or not, they can say anything on TV. But I think, what if the negative reviews on the Internet are not without reason, and in fact, you can endanger your health?