Despite the fact that the Dukan protein diet became generally known a long time ago, today it is still extremely popular and is considered one of the best weight loss systems.This is exactly what will be discussed in our article.
As the name suggests, this weight loss system is named after its creator, the French neurologist Pierre Dukan.Yes, exactly a neurologist.Strangely enough, initially the doctor had nothing to do with dietetics;the impetus for the study of this area was Dukan's desire to help his friend, who had long suffered from excess weight.Quite unexpectedly, the diet he developed gave excellent results: the doctor's first patient lost almost three kilograms in just five days, and in the following days he lost another one and a half kilograms.It was this incident that marked the beginning of Dukan's career as a nutritionist.Subsequently, the doctor improved his system and made it as safe and effective as possible.
The principle of the Dukan diet
If you have been concerned about weight loss for several days now and are interested in different weight loss systems, you have probably heard of low-carb or low-protein diets.It is on the basis that Pierre Dukan's diet is built.However, unlike the former, it includes a whole series of actions that allow not only to obtain the desired result, but also to consolidate it for a long time.
The weight loss process proposed by the French doctor consists of only four phases.Each of them pursues a specific purpose, has a different duration and involves the consumption of different products.But all these stages have a common component: the basis of their diet is proteins, due to which weight loss occurs.This effect of protein foods is explained by the fact that the body has to spend a lot of energy on its absorption, the lack of which it is forced to compensate with fat deposits.In addition, proteins are broken down slowly, so nutrients enter the blood in small portions, as a result of which a person does not feel hunger for a long time.
Basic recommendations for following the Dukan diet
In addition to the abundance of proteins, the absence of restrictions on volumes or number of portions allows you to always be full.Despite this, you still shouldn't overeat;It's best to keep it in moderation.It is recommended to prepare all Dukan Diet dishes without frying in oil or other fats.Sweets, alcohol, fats, flour products, cereals and other foods rich in carbohydrates should be excluded from the menu.At the same time, it is recommended to reduce salt intake.To control the quantity, try salting foods only after cooking.
To remove protein breakdown products from the body, be sure to drink as much clean water as possible every day;its volume should be at least one and a half liters.The abundance of protein foods does not have the best effect on the functioning of the gastrointestinal tract.Consuming oat bran will help reduce the likelihood of problems with the intestines and stomach.Just one and a half to three tablespoons per day of this wonderful product will not only improve peristalsis and relieve constipation, but also help reduce cholesterol levels.Bran must be consumed throughout the diet.They can be steamed, added to yogurt or kefir, ground and baked.
Well, to ensure that following the Dukan protein diet has an even better effect, take daily walks or play sports during it.
Phases of the Dukan diet
The greatest consumption of protein foods occurs in the first two phases.
The main products for the Dukan diet right now:
- seafood: squid, oysters, shrimp, prawns, mussels and so on;
- fish – all types are allowed, canned fish and smoked fish;
- poultry other than geese and ducks;
- lean meat: veal, rabbit, beef, lean ham.Pork is not recommended, but you can still eat it, just choose fat-free pieces of meat;
- offal: tongue, liver, kidneys;
- egg;
- fat-free dairy products.
At the second stage, vegetables are included in the menu, but only those that contain a minimum of carbohydrates.These include:
- also allowed are tomatoes, green salad, radishes, pumpkin, peppers, leeks, sorrel, onions, turnips, green beans, spinach, chicory, courgettes, cucumbers, all types of cabbage, celery, carrots, chard, beets, aubergines, asparagus, mushrooms, soybeans.
The diet of the remaining stages is not so strict, it expands significantly, more and more carbohydrate-containing foods and drinks are introduced.Let's look at each stage in more detail.
Attack phase
This is the hardest phase, but also the most effective.During this period, metabolic processes change, the process of fat breakdown is activated, and the greatest weight loss occurs.Despite the great effectiveness of the attack phase, it is not advisable to get carried away for too long, as it can be dangerous for your health.
Its duration should directly depend on the number of kilograms you want to lose during the diet:
- If you intend to lose 5 kilograms or less during the entire diet, the attack phase should last 2 days;
- 6-10 kilograms – 3 to 5 days;
- 11-20 kilograms 6 to 7 days
- more than 20 kilograms – 7 to 10 days.
The Dukan protein diet in the first phase, depending on the initial weight, allows you to lose from 2 to 6 kilograms.During this, you can eat only protein foods, the list of which was given above.In addition, moderate amounts of unsweetened black, herbal and green tea, rosehip infusion and coffee are allowed.To prepare and season dishes you can use salt, gelatin, yeast, soy sauce, vinegar, lemon juice, mustard, aromatic herbs, spices, half a medium onion per day, dill and parsley.To make it easier for you to create the right diet, we suggest you familiarize yourself with a sample menu.
Pierre Dukan diet - attack menu
First day
- low-fat bran yogurt, a couple of hard-boiled eggs and tea;
- tongue jelly;
- fish fillets marinated with herbs and lemon juice and then grilled.
Second day
- omelette and coffee;
- herbed chicken soup;
- beef stew.
Third day
- ricotta and coffee;
- fish cutlets;
- portion of boiled fish.
Fourth day
- boiled chicken, tea and yogurt;
- beef steak fried in a non-stick pan without adding fat or oil.
- baked fish.
Fifth day
- scrambled eggs, milk or tea with milk;
- fish soup with added aromatic herbs;
- chopped chicken cutlets.
In order not to collapse, you should not allow yourself to be hungry, so allow yourself snacks.All products are suitable for them, of course, those allowed.For example, you can prepare chops or cutlets, stock up on yogurt or cottage cheese;in addition, an ordinary glass of milk or kefir will also be a good snack.
Alternation phase
Unlike the first, the second phase of the Dukan diet also includes vegetables in the diet, but only those that do not contain many carbohydrates and starch.Their list has been provided above.But unfortunately you can't eat vegetables whenever you want.The whole point of the alternation phase is to alternate protein-only days and protein-vegetable days.The alternation can be different, for example today you eat only protein foods, tomorrow proteins and vegetables, the day after tomorrow more proteins and so on.Or you eat protein for two consecutive days and then supplement it with vegetables for two consecutive days, then again for two protein days.
Alternating every other day is considered the most gentle for the body, which is why, very often, it is recommended to respect it.But for people who are too heavy, this may not be enough.Therefore, they should alternate different types of food after three, four or five days.
During this period it is recommended to increase the consumption of bran to two tablespoons.The main list of products for the Dukan diet, consisting of protein foods and vegetables in alternating phase, can be supplemented with a teaspoon of any vegetable oil, citrus peel, basil and other additives allowed for the attack.
The introduction of vegetables into the diet allows you to make it very diversified.They can be eaten separately, preparing all kinds of salads, stews, ratatouilles and purees.combine it with meat, preparing soups, flans, bigus, omelettes and so on.
You should eat this way until you get the desired result.Since the expected weight loss in this phase is about one kilogram per week, it can last from a month to six months.
Consolidation phase
The main task of this phase is to maintain the new weight and prevent further increase;this can also be called consolidation of the results obtained.The Dukan diet recommends consolidation at a rate of ten days per kilogram of weight lost.In other words, if you managed to get rid of five kilograms during the first two stages, the third should be carried out for fifty days.
During this period, a gradual return to the usual diet begins.The menu of the consolidation phase is significantly expanded and others are added to the foods you have eaten, these are:
- 200 grams per day of any fruit, except grapes, cherries, dried fruit, figs, bananas.
- A spoonful of honey a day.
- 2 slices of coarse or rye bread;
- A portion (200 grams when prepared) of pasta, legumes, lentils, couscous, corn and rice, plus a couple of baked or cooked potatoes in their skins.All these products can be consumed in the first half of the consolidation phase only once a week, in the second twice a week and one portion without adding oil.
- Fatty meat, but no more than once a week.
- 40 grams of low-fat hard cheese per day.
- The permissible portion of vegetable oil is increased to one tablespoon per day, and bran to two and a half tablespoons.
Also, in the first half of the consolidation phase, you can organize a “celebratory” dinner or lunch once a week, during which you can eat whatever you want and you can even drink a glass of wine.In the second half, such dinners can be held twice a week.
But for this phase there is a very important rule: be sure to observe a protein day once every seven days, during which you eat only protein foods, as in the first phase.
Stabilization phase
This is the last final stage, which lasts the longest, ideally a lifetime.Its main goal is to prevent weight gain again.In this phase the Dukan diet suggests building a menu based on the consolidation phase.However, it is not necessary to observe it as strictly as before, because small violations will no longer lead to rapid weight gain.
The main thing is to avoid old eating habits and comply with three mandatory rules:
- Set yourself a day of the week during which you will eat only proteins and always stick to it.
- Eat three tablespoons of bran a day.
- Be more active, move more, walk and, above all, play sports.
Who is the Dukan protein diet contraindicated for?
First of all, people who have serious problems with the gastrointestinal tract, kidney, liver, heart and vascular diseases should avoid the Pierre Dukan diet.In addition, such nutrition can harm pregnant women and children, as well as those whose work requires great mental stress.