The Dukan diet, developed by a French doctor, is one of the best weight loss schemes. It helps to 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 at consolidation of results.
Dukan's diet
The Dukan diet was developed by Dr. Pierre Dukan. It is a balanced diet that allows you not to gain extra pounds after the weight loss regimen is completed. The nutritionist claims that each person has their own cell reserve that helps store fat. For those who have more than 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 an unlimited amount of the indicated food until you are completely satisfied.
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 process of digestion and assimilation will require more energy than the processing of fats and carbohydrates. Thus, the body will use the calories received without processing the food into subcutaneous fat. After that, vegetables rich in fiber and vitamins are included in the menu. Then the result is consolidated.
The results can be seen already in the first days, after starting to follow 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 the detailed description of the weight loss system, the result can be easily fixed for many years. The technique does not require calorie counting.
However, excess 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 related to the disruption of the gastrointestinal tract and microflora. You should follow the diet under the supervision of a doctor. Contraindicated in people suffering from kidney failure, prone to heart disease, hypertension and reproductive system disorders.
Principles and stages
The Dukan diet consists of four stages. A woman must cope with:
- stage attack;
- phase alternative;
- phase consolidation;
- Stabilization phase.
The time required for each stage depends on the weight to be thrown. So the minimum number of days for Attack phase is 2 days. It can last up to 10 days at most. The alternate phase lasts from 15 days to 330 days. The consolidation phase takes 50-500 days. Terms are calculated individually.
The method of losing weight requires following a number of rules. They can change depending on the stage a woman is going through. Common features of all weight loss cycles 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 combine the result of weight loss.
- Restrictions on products and their quantity do not work. Mono-diets are not effective, because the disorder can occur. The Dukan diet offers a variety of diets. No food restrictions. You need to eat until you are full.
- Before starting the diet, it is recommended to get rid of all forbidden foods in the kitchen. Otherwise, they can become an obsession.
- 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 help to lose weight, provide quick satiety and help cleanse the stomach of toxins. Bran will help reduce the total caloric content of the diet.
- It is important to maintain physical activity. The weight loss scheme does not involve constant training in the gym. But regular walking and exercise at home will only help you lose weight. Abdominal exercises and squats will be enough. The load should be increased gradually.
- At all stages of the diet, sugar, fried potatoes, bananas, cherries, grapes and alcoholic beverages are prohibited.
- 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 idea and gives clear recommendations for following the weight loss regime. They must pursue relentlessly.
First of all, you need to determine the amount of excess weight. You can use a free calculator to do this. You can find it on the official Dukan website. The calculation process consists of filling out a questionnaire. When all the information is entered, a letter with relevant information will be sent to the mail specified during the move. Averages 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 immediately achieve the desired weight. But this is impossible and dangerous. In the attack phase, you can lose up to 6 kg. In this case, the period of menstruation may vary depending on the extra weight of the woman's colon. Attack phase duration:
- According to the calculator, if the amount of excess kg is less than 5, it is 1-3 days.
- If the amount of excess weight is 5-10, it is 3-5 days.
- 5-7 days if the excess weight is more than 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 to get rid of excess weight as soon as possible, but to activate the mechanisms of fat breakdown in the body. You need to take control of your situation. It is necessary to remember the danger of the method. According to the diet, only animal proteins are allowed. This increases the burden on the kidneys, which can lead to dehydration. Rapid weight loss during the phase is based on this. The attack phase has a motivating effect, indicating that the 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. In addition, it is recommended to eat oat bran. You should consume 1. 5 tablespoons of the product per day. Drinks a lot of water. Eating bran with liquid can be used as a snack or as a substitute for one of the 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 this since ancient times. At the same time, fast food and sweets are alien to the human body. Proteins are the most difficult foods to digest. The body spends a lot of energy to digest them. This leads to the fact that it is almost impossible to convert the calories received into fat tissue. It is important to ensure that the body receives only pure protein. In this case, the fat content should be minimal.
Contraindications for compatibility
The Dukan diet is not for everyone. If there is, it is recommended to abandon the weight loss method:
- heart disease;
- 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 cottage cheese, the Attack phase will be the delicious phase of the diet. At this stage, it is allowed to use:
- Sea products. These can be crabs, shrimps, rapana, mussels, squid and crayfish.
- Meat. It is recommended to give preference to lean pork, ham, fresh veal, rabbit, lean beef steak.
- Egg. Dr. Dukan recommends eating chicken and quail eggs.
- birdYou can eat quail, chicken, guinea fowl or turkey.
- Fish. It is allowed to cook food from mackerel, perch, navaga, salmon, flounder, 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. It is allowed to use soft processed cheese.
- Offal. A woman can eat tongues, chicken hearts, kidneys, beef liver.
- Vegetables. Zucchini, tomatoes, lettuce, asparagus, any type of cabbage, squash, celery, carrots, cucumbers, radishes, onions, beets and squash are available for consumption.
You can cook in any way you like. Restrictions are imposed only for frying with vegetable oil. It is recommended to steam, fry or bake the food. You should give up sugar. Dr. Dukan recommends the use of sweeteners. Any drink is allowed. You can even drink soda. However, it is worth giving preference to sugar-free drinks. Soda is recommended to be consumed with a light hint.
But other doctors are somewhat suspicious of such a recommendation. They advise caution 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 cause internal organ dysfunction. Therefore, it is better to refuse to use the product. Similar rules apply to soda. Such drinks always contain additives that can be harmful.
It is not necessary to eat fresh food. Dr. Dukan allows the use of nutritional supplements. However, they should be natural. It is recommended to give preference to:
- ginger and cinnamon;
- vinegar and lemon;
- onion and garlic;
- turmeric and cumin;
- mustard and gelatin;
- balsamic sauce.
Consumption of some products is allowed, but in limited quantities. So, you can eat no more than 2 tablespoons of tomato paste, 2 egg yolks and 8 natural crab sticks per day. Some products are prohibited. He:
- 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 need to walk and exercise for at least 20 minutes every day. In addition, bran is worth eating. If a woman does not tolerate them, you can use 1. 5 tablespoons of buckwheat. The 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.
Stagnation may occur if the permissible norm is exceeded in the products. Buckwheat cooking is at your discretion. It can be cooked in water, milk or steam. You need to drink 2 liters of liquid a day. This volume includes coffee and tea. The list of products that can be consumed on a given day is strictly defined. Going through the attack phase, it is recommended to strictly follow the prepared menu.
| Day | Breakfast | Supper | afternoon tea | Supper |
|---|---|---|---|---|
| Monday | Omelet with lean meat, a cup of coffee | Cod fish soup, bread and bran | cottage cheese | Cooked meat and unsweetened green tea |
| Tuesday | Cottage cheese, bran bread | Soup with meat and quail eggs | Low-fat natural yogurt | Fish is cooked in its own juice |
| Wednesday | Omelette, some salted fish, a cup of coffee | Beef cutlets without onions, low-fat natural yogurt | A glass of kefir with bran | boiled squid |
| Thursday | Bread with bran and cheese, strong tea without sugar | Fish soup | Cottage cheese stew, 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 | Boiled beef, tea without sugar |
| Saturday | Omelet, a cup of coffee | Soup with meatballs | Low-fat natural yogurt and oat bran | Cooked mussels, tea without sugar |
| Sunday | Cottage cheese, a cup of coffee | Ukha, low-fat natural yogurt | Cottage cheese stew, a glass of kefir | Meatballs and low-fat natural yogurt |
Possible outcomes
The first phase of the Dukan diet is important to start the fat burning process. You can lose 5-7 kg in a week. If you reduce the phase to 72 hours, the weight can be reduced 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 stage or completely stopping losing weight using the method.
Interleave Stage
The second stage is the key to losing weight. The period can be any, but often depends on the amount of extra pounds that need to be lost. This should be followed until the weight is ideal. The main principles of the second stage are as follows:
- Vegetables. If the diet during the attack was only 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, zucchini, legumes, spinach and greens. Butter cheese, wine, cream and natural ketchup are also added.
- An alternative to protein and mixed days. A mixed daily menu involves the combination of protein foods with plant foods. The alternative 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 a diet.
- 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 is practically no different from the Assault phase, the only difference being the alternative. On mixed days, you can dilute meat and fish dishes with boiled, baked or fresh vegetables.
Consolidation Phase
The third stage is not characterized by rapid weight loss. On average, more than 400 g 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 return. The duration is individual. Stage 3 rules include:
- starch. It is worth adding potatoes, bread, and pasta to the diet. However, their use should be moderate.
- dandruff. The daily bran ratio should be increased again.
- Honey. At this stage, you can add sweetener or honey. It is allowed to use up to 3 teaspoons at a time.
- Winter holidays. There may be concessions in the diet. They can be carried out twice a week, but do not lose. You can eat any food during these "holidays". However, you should limit yourself to one method.
- Attack. Once a week, you should return to the menu from the first stage. It can be any food that is allowed on any day and during the attack phase.
A sample weekly menu might look like this:
| Day | Breakfast | Supper | afternoon tea | Supper |
|---|---|---|---|---|
| Monday | Curd with bran, tea without sugar | Soup with meat, 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, fruits, a cup of coffee |
| Wednesday | Fat-free cutlets, salad | Meat soup | Natural yogurt and whole grains | Vegetable salad with cooked 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 stew 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 final phase. It can be compared to going on a diet. However, this assumes that one will always follow a healthy diet. The diet can contain any products, but they should not be too harmful. This should be done gradually. Each week you should organize another attack day. The bran and drinking regime remain the same. Physical activity should be regular.
Doctor's opinion
The Dukan diet is varied. Most people do not tolerate carbohydrate-free diets easily. This is due to the fact that you have to give up most of the usual products. Following Duka's weight loss plan, you can prepare a wide variety of meals. This allows you to effectively reduce your weight and also keep it off after the fat burning period is over. Extra pounds disappear quickly. The method is a variant of a balanced diet. The diet is designed for a long time. It allows to improve body functions and metabolic processes. If you strictly follow the plan, you can get rid of the hated pounds forever.
If there are no contraindications, almost everyone can use the diet. 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 the main cause of liver and vascular diseases. This can also lead to high cholesterol levels. Therefore, you should consult your doctor before starting a weight loss regimen.