Although the Dukan protein diet became widely known a long time ago, it is still very popular today and is considered one of the best weight loss systems.This is exactly what our article will discuss.
As the name suggests, this weight loss system is named after its inventor, the French neurologist Pierre Dukan.Yes, exactly a neurologist.Oddly enough, the doctor initially had nothing to do with dietetics;The impetus for studying this area was Dukan's desire to help his friend, who had long suffered from obesity.Completely unexpectedly, the diet he developed brought excellent results: the doctor's first patient lost almost three kilograms in just five days, and another one and a half kilograms in the next few days.It was this incident that marked the beginning of Dukan's career as a nutritionist.The doctor then improved his system and made it as safe and effective as possible.
The principle of the Dukan diet
If you have been thinking about losing weight for a few days and are interested in different weight loss systems, then you have probably heard about low-carb or low-protein diets.It is on their basis that Pierre Dukan's diet is based.However, unlike the first, it includes a whole range of measures that allow you not only to achieve 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 stages.Each of them pursues a specific goal, 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-containing foods is explained by the fact that the body has to spend a lot of energy to absorb them, the lack of which it has to compensate for with fat depots.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 adhering to the Dukan diet
In addition to the abundance of protein, the lack of quantity or portion restrictions ensures you're always full.However, you shouldn't eat too much;It is better to keep it in moderation.It is recommended to prepare all dishes of the Dukan diet without frying in oil or other fats.Sweets, alcohol, fats, flour products, grains and other carbohydrate-rich foods should be excluded from the diet.At the same time, it is recommended to reduce salt intake.To control the amount, try not to add salt to food until after cooking.
To remove protein breakdown products from the body, drink as much clean water as possible every day;its volume should be at least one and a half liters.The abundance of protein-containing foods does not have the best effect on the functioning of the gastrointestinal tract.Consuming oat bran helps reduce the likelihood of intestinal and stomach problems.Just one and a half to three spoons of this wonderful product per day will not only improve peristalsis and relieve constipation, but also help reduce cholesterol levels.Bran must be eaten throughout the diet.They can be steamed, added to yogurt or kefir, ground and baked with them.
To ensure that the Dukan protein diet has an even better effect, you should take daily walks or exercise while on the diet.
Phases of the Dukan diet
The greatest consumption of protein foods occurs in the first two phases.
The currently most important products of the Dukan diet:
- Seafood – squid, oysters, shrimp, crayfish, mussels, and so on;
- Fish – any kind, canned and smoked fish are allowed;
- poultry other than geese and duck;
- lean meat - veal, rabbit, beef, lean ham.Pork is not recommended, but you can still eat it, just choose pieces of meat without fat;
- offal - tongue, liver, kidneys;
- eggs;
- fat-free dairy products.
In the second step, vegetables are included in the diet, but only those that contain a minimum of carbohydrates.This includes:
- Tomatoes, lettuce, radishes, pumpkin, peppers, leeks, sorrel, onions, beets, green beans, spinach, chicory, zucchini, cucumbers, all types of cabbage, celery, carrots, chard, beets, eggplant, asparagus, mushrooms, soy are also allowed.
The diet of the remaining stages is not so strict, it is significantly expanded, more and more carbohydrate-containing foods and drinks are introduced.Let's take a closer look at each stage.
Attack phase
This is the hardest but also the most effective phase.This changes metabolic processes, the process of fat loss is activated and the greatest weight loss occurs.Despite the great effectiveness of the attack phase, it is not recommended to engage in it for too long as it can be dangerous to your health.
The duration should directly depend on the number of kilograms you want to get rid of during the diet:
- If you want 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 from 6 to 7 days
- more than 20 kilograms – from 7 to 10 days.
The Dukan protein diet allows you to lose 2 to 6 kilograms of weight in the first phase, depending on your initial weight.During this time, you can only eat protein foods, the list of which is 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, herbs, spices, half a medium onion per day, dill and parsley.To make it easier for you to compose the right diet, we recommend that you familiarize yourself with a sample menu.
Pierre Dukan's diet - menu attack
First day
- low-fat bran yogurt, a few boiled eggs and tea;
- tongue brawn;
- Fish fillets marinated in herbs and lemon juice and then grilled.
Second day
- omelet and coffee;
- chicken soup with herbs;
- Beef stew.
Third day
- cottage cheese and coffee;
- fish cutlets;
- Portion of cooked seafood.
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 herbs;
- chopped chicken cutlets.
In order not to collapse, you should not allow yourself to feel hungry, so allow yourself snacks.Of course, all products that are permitted are suitable for them.For example, you can prepare cutlets or cutlets, stock up on yogurt or cottage cheese;In addition, an ordinary glass of milk or kefir is also a good snack.
Transition phase
Unlike the first, the second stage of the Dukan diet also includes vegetables in the diet, but only those that do not contain many carbohydrates and starch.Your list has been given above.But unfortunately you can't eat vegetables whenever you want.The point of the alternating phase is to alternate between protein-only days and protein-and-vegetable days.The change can be different, for example today you only eat protein, tomorrow protein and vegetables, the day after tomorrow protein again and so on.Or you eat proteins two days in a row and then supplement them with vegetables two days in a row, then again two days in a row.
Changing every other day is considered the gentlest on the body, which is why it is recommended to stick to it in most cases.But for people who are too heavy, this may not be enough.Therefore, you should switch between different types of food after three, four or five days.
During this time, it is recommended to increase bran consumption to two tablespoons.The main list of products for the Dukan diet, consisting of protein foods and vegetables in alternating stages, can be supplemented with a teaspoon of any vegetable oil, citrus peel, basil and other additives permitted for the “attack”.
By including vegetables in your diet, you can make it very varied.They can be consumed separately to prepare all kinds of salads, stews, ratatouille and purees.Combine it with meat and prepare soups, casseroles, bigus, omelettes, etc.
You should eat until the desired result is achieved.Since the predicted weight loss at this stage is about one kilogram per week, it can last between one and six months.
Consolidation phase
The main task of this phase is to maintain the new weight and prevent its further increase;this can also be referred to as consolidation of the results achieved.The Dukan diet recommends a consolidation of ten days per kilogram of weight lost.In other words: if you managed to get rid of five kilograms in the first two phases, the third should be carried out for fifty days.
During this time, the gradual return to your usual diet begins.The diet of the consolidation phase is significantly expanded and more foods are added to the foods you eat, these are:
- 200 grams of fruit per day, excluding grapes, cherries, dried fruits, figs, bananas.
- One tablespoon of honey per day.
- 2 slices of coarse bread or rye bread;
- A portion (200 grams when prepared) of pasta, legumes, lentils, couscous, corn and rice as well as a few baked or boiled jacket potatoes.All these products can be consumed only once a week in the first half of the consolidation phase, in the second – twice a week and one portion without adding oil.
- Fatty meat, but not more than once a week.
- 40 grams of low-fat hard cheese per day.
- The permissible proportion of vegetable oil is increased to one tablespoon per day, and of bran to two and a half tablespoons.
In addition, in the first half of the consolidation phase, you are allowed to organize a “celebratory” dinner or lunch for yourself once a week, where you are allowed to eat whatever you want and even drink a glass of wine.In the second half, such dinners can be held twice a week.
However, there is one very important rule for this phase: be sure to have a protein day every seven days, during which you only eat protein-containing foods, as in the first phase.
Stabilization phase
This is the last, final phase that lasts the longest - ideally a lifetime.Its main goal is to prevent weight gain again.In this phase, the Dukan diet suggests creating a menu based on the consolidation phase.However, it is not necessary to adhere to it as strictly as before, since minor violations no longer lead to rapid weight gain.
The main thing is to avoid old eating habits and adhere to three mandatory rules:
- Designate one day a week where you only eat protein and always stick to it.
- Eat three tablespoons of bran daily.
- Be more active, move more, go for walks and, best of all, do 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 a diet can harm pregnant women and children, as well as people whose work requires great psychological stress.