Developed by French doctors, 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 stages, 2 of which are aimed at losing weight, and the other two are aimed at consolidating results.
Ducan Diet
The Dukan Diet was developed by physician Pierre Dukan. It is a balanced diet that allows you to not gain any more weight after the weight loss regimen is over. Nutritionists claim that everyone 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 weight. Therefore, in the Dukan diet, calculations are 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 food in unlimited quantities until you are completely full.
The principle of the weight loss scheme is that initially the diet is carried out only with the help of protein food. The 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 calories received without processing food into subcutaneous fat. After that, vegetables are included in the menu, which are rich in fiber and vitamins. Then the results are combined.
The results can already be seen in the first days, after the beginning of compliance with the diet. Excess pounds disappear quickly. The method of losing weight does not pose a threat to the body. Muscle mass is preserved, the condition of the skin, nail plate, and hairline improves. Thanks to the detailed description of the weight loss system, the results can be easily improved over the years. This technique does not require calorie counting.
However, excess protein can cause excessive stress on the kidneys, blood vessels and liver. This can cause high cholesterol levels. Inadequate 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 with 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:
- Attack level;
- Alternate stage;
- Level consolidation;
- Level stabilization.
The duration required for each stage depends on the weight to be lowered. Therefore, the minimum number of days for the Attack stage is 2 days. It can last up to 10 days at most. The Alternate 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 several rules. They may vary depending on the stage the woman is going through. Common features of all weight loss periods are:
- It is not useful to reduce the calorie content of the daily menu. Going back to your previous diet will put those extra pounds back on too. Therefore, the daily menu should be such that a person cannot accumulate body fat and constantly consolidate the results of weight loss.
- Restrictions in the product and its quantity do not bring results. Mono-diet is not effective, because damage will definitely occur. The Dukan Diet offers a varied diet. 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 the diet. Otherwise, they can be a temptation.
- Oat bran is one of the main components of the Dukan diet. Their presence in the daily diet is a guarantee of good results. They help in weight loss, provide quick satiety and help in clearing the stomach of toxins. Bran will help reduce the overall calorie content of the diet.
- It is important to stay physically active. Weight loss schemes do not involve constant training in the gym. However, walking and exercising regularly at home will only help in weight loss. Abdominal exercises and squats are sufficient. The load should be increased gradually.
- Sugar, French fries, bananas, cherries, grapes, and alcoholic beverages are prohibited at all levels of the diet.
- You must drink at least 2 liters of drinking water every day.
Attack Level
The attack stage is the first stage of weight loss on the Dukan diet. Doctors consider it the most dangerous to health. Diet writers agree with this opinion and provide clear recommendations for following a weight loss regimen. They have to follow relentlessly.
First of all, you need to determine the amount of excess weight. To do this, you can use a free calculator. It can be found on Dukan's 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. 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 duration. It is believed that with its help a person will soon 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 menstrual period may vary depending on the extra weight of the coma that a woman has. The duration of the attack phase is:
- 1-3 days, if the total 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 excess body weight 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 aimed at getting rid of excess weight as quickly as possible, but to start the mechanism of breaking down fat in the body. You have to take control of your situation. It is necessary to remember the dangers of the method. According to the diet, only animal protein is allowed. This increases the load on the kidneys, which can trigger dehydration. This is where the rapid weight loss during the stage is based. The attack stage has a motivational effect, indicating 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 fluid per day. In addition, it is recommended to eat oat bran. You need to take 1. 5 tablespoons of the product every 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 with the Dukan Diet begins with protein due to the fact that the authors of the scheme believe that this product is the optimal food for humans. The body has known it since ancient times. At the same time, fast food and sweets are alien to the human body. Protein is the most difficult food to digest. To digest it, the body uses a large amount of energy. This leads to the fact that the transformation of calories received 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 weight loss method if there are:
- heart disease;
- diabetes;
- kidney and liver pathology;
- gastritis, pancreatitis or cholecystitis.
What food can you eat?
If a person likes to eat seafood, fish, meat, eggs and curd dishes, the Attack phase will be a delicious diet phase. At this stage, it is allowed to use:
- Seafood. It can be crab, shrimp, rapana, clams, squid and crayfish.
- meat. It is recommended to give preference to lean pork, ham, fresh beef, 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 tongue, chicken liver, kidney, beef liver.
- Vegetables. Pumpkins, tomatoes, lettuce, asparagus, any type of cabbage, squash, celery, carrots, cucumbers, radishes, onions, beets and zucchini are available to eat.
You can cook food in any way. Restrictions apply only to frying with vegetable oil. Food is recommended to be steamed, baked or in the oven. You need to give up sugar. Dr. Dukan recommends the use of 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 light marks.
However, other doctors are quite suspicious of such a suggestion. 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 thick. Its use can cause internal organ dysfunction. Therefore, it is better to refuse the use of the product. The same rule applies to soda. In such drinks there are always additives that can be harmful.
No need to eat fresh food. Dr. Dukan allows the use of nutritional supplements. However, they must be natural. It is recommended to give priority 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, every day you can eat no more than 2 tablespoons of tomato paste, 2 egg yolks and 8 real crab sticks. Some products are prohibited. It:
- fatty foods;
- potatoes and lamb;
- pasta and all types of beans;
- sugar and all kinds of sweets;
- sauce and mayonnaise.
sample menu
To lose weight with the Dukan Diet, you need to walk at least 20 minutes every day and do 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 with care. 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 the product has been 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 every day. Coffee and tea are included in this volume. The list of products that can be eaten on a given day is strictly defined. Passing the Attack stage, it is recommended to strictly follow the developed menu.
| Day | Breakfast | dinner | tea time | dinner |
|---|---|---|---|---|
| Monday | Omelet with lean meat, a cup of coffee | Cob fish soup, bread and bran | Cottage cheese | Roast meat and green tea without sugar |
| Tuesday | Cottage cheese, bran bread | Soup with meat and quail eggs | Low-fat natural yogurt | Boiled fish in its own juice |
| Wednesday | Omelet, lightly salted fish, a cup of coffee | Beef slices without onion, natural 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, tea without sugar | Baked chicken fillet, a glass of kefir |
| Friday | Boiled eggs, a cup of coffee | Fish pieces without onions, natural low-fat yogurt | Low-fat milk, bread and bran | Boiled beef, tea without sugar |
| Saturday | An omelette, a cup of coffee | Soup with meatballs | Low-fat natural yogurt and oat bran | Boiled clams, tea without sugar |
| Sunday | Cottage cheese with bran, a cup of coffee | Ukha, natural low-fat yogurt | Cottage cheese casserole, a glass of kefir | Meatballs and low-fat natural yogurt |
Possible results
The first phase of the Dukan Diet is important 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 monitor your condition carefully. 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 anything, but often it depends on the number of extra pounds that need to be lost. It should be followed until ideal body weight. 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, pumpkin, beans, spinach and greens. More fattening cheese, wine, cream and original ketchup are also added.
- Alternation of protein and mixture days. A mixed day menu involves combining protein foods with plant foods. The replacement scheme is selected individually, based on the required weight loss.
- More bran. The amount of bran used should be increased. This is especially true for those who experience constipation during the diet.
- More liquid. Daily fluid intake should be increased by at least half a liter.
- Increased physical activity. Hiking can be extended to one or two hours.
The menu is practically no different from the Attack stage, the only difference is the presence of an alternate. During mixed days, you can dilute meat and fish dishes with baked, boiled or fresh vegetables.
Level of Consolidation
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 results. This will save the result and not let the extra pounds return. Duration is individual. Level 3 rules include:
- starch. It is worth adding potatoes, bread, pasta to the diet. However, its use should be moderate.
- Bran. The daily rate of bran should be increased further.
- Love. You can add sweetener or honey at this stage. Allowed use up to 3 teaspoons at a time.
- Stomach leave. The diet may include concessions. They can be carried out twice a week, however, do not lose. During this "holiday" 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.
An example weekly menu might look like this:
| Day | Breakfast | dinner | tea time | dinner |
|---|---|---|---|---|
| Monday | Cottage cheese with bran, tea without sugar | Soup with meat, a glass of kefir | fruits | Grilled chicken fillet, vegetables, potatoes |
| Tuesday | Omelet with chicken filling, a cup of coffee | Fish soup and vegetable salad | Berries and bran | Cheesecake, fruit, a cup of coffee |
| Wednesday | Lean cuts of meat, salad | Beef soup | Fruits with natural yogurt and bran | Vegetable salad with grilled meat |
| Thursday | The 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, natural low-fat yogurt | fruits | Rice with scallops 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 Stage
The Stabilization Stage is the last stage. It can be compared to going on 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 dangerous. It should be done gradually. Every week you have to organize another attack day. The bran and drink regimen remain the same. Physical activity should be regular.
Doctor's opinion
The Dukan Diet is diverse. Most people cannot easily tolerate a carb-free diet. This is due to the fact that you have to leave most of the usual products. By following the Dukan weight loss plan, you can cook a variety of foods. It allows you to lose weight effectively, as well as maintain it after the end of the fat burning period. Excess pounds quickly disappear. The method is a variation of a balanced diet. The diet is designed for the long term. This allows you to improve the body's functions and metabolic processes. If you stick to the plan, you can part with the hated kilograms forever.
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 teenagers. Excess protein is a major cause of liver and vascular disease. It can also cause high cholesterol levels. Therefore, before starting a weight loss regimen, you should consult your doctor.