Despite the fact that the Dukan protein diet became generally known quite 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 implies, this weight loss system is named after its creator, French neurologist Pierre Dukan.Yes, exactly a neurologist.Oddly enough, initially the doctor had nothing to do with dietetics; the impetus for studying this area was Dukan’s desire to help his friend, who had been suffering from excess weight for a long time.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 next few days 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 have been interested in different weight loss systems, then you have probably heard about low-carbohydrate or protein diets.It is on their basis that the diet of Pierre Dukan is built.However, unlike the first ones, it includes a whole range of actions that allows 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 one 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 for from 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 experience 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 servings allows you to always be full.Despite this, you still shouldn’t overeat; it’s better to keep it in moderation.All Dukan Diet dishes are recommended to be prepared without frying in oil or other fats.Any sweets, alcohol, fats, flour products, cereals and other foods high in carbohydrates should be excluded from the menu.At the same time, it is recommended to reduce salt intake.To control its quantity, try to salt food 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.Consumption of oat bran will help reduce the likelihood of problems with the intestines and stomach.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.
Well, to ensure that following the Dukan protein diet brings an even better effect, take daily walks or play sports during it.
Dukan diet stages
The greatest consumption of protein foods occurs in the first two stages.
The main products for the Dukan diet at this time:
- seafood - squid, oysters, shrimp, crayfish, mussels and so on;
- fish – any kind, canned fish and smoked fish are allowed;
- poultry other than goose and duck;
- lean meat - veal, rabbit, beef, lean ham.Pork is not advisable, but you can still eat it, just choose pieces of meat without fat;
- offal - tongue, liver, kidneys;
- eggs;
- zero fat dairy products.
At the second stage, vegetables are included in the menu, but only those that contain a minimum of carbohydrates.These include:
- tomatoes, green salad, radishes, pumpkin, peppers, leeks, sorrel, onions, turnips, green beans, spinach, chicory, zucchini, cucumbers, all types of cabbage, celery, carrots, chard, beets, eggplants, asparagus, mushrooms, soy is also allowed.
The diet of the remaining stages is not so strict, it expands significantly, more and more carbohydrate-containing foods and drinks are introduced into it.Let's look at each stage in more detail.
Attack stage
This is the toughest, but also the most effective stage.During it, metabolic processes change, the process of fat breakdown is activated and the greatest weight loss occurs.Despite the great effectiveness of the attack stage, it is not recommended to get carried away with it for too long, as it can be dangerous to health.
Its duration should directly depend on the number of kilograms that you want to get rid of throughout the diet:
- If you intend to lose 5 kilograms or less during the entire diet, the attack stage should last 2 days;
- 6-10 kilograms – from 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 during the first stage, depending on the initial weight, makes it possible to get rid of 2 to 6 kilograms.During it, you are allowed to 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, 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 an example menu.
Diet of Pierre Dukan - menu attack
First day
- low-fat bran yogurt, a couple of boiled eggs and tea;
- tongue aspic;
- fish fillets marinated in herbs and lemon juice and then grilled.
Second day
- omelette and coffee;
- chicken soup with herbs;
- beef stew.
Third day
- cottage cheese and coffee;
- fish cutlets;
- portion of boiled 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 break down, you should not allow yourself to feel hungry, so give yourself snacks.Any products are suitable for them, of course, those that are allowed.For example, you can prepare chops or cutlets, stock up on yogurt or cottage cheese; in addition, even an ordinary glass of milk or kefir will be a good snack.
Alternation stage
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.Their list was given above.But, unfortunately, you can’t eat vegetables whenever you want.The whole point of the alternation phase is to alternate between protein-only days and protein-and-vegetable days.The alternation can be different, for example, today you eat only protein foods, tomorrow protein and vegetables, the day after tomorrow protein again, and so on.Or you eat proteins for two days in a row, and then supplement them with vegetables for two days in a row, then again for two protein days.
Alternating every other day is considered the most gentle for the body, which is why, most often, it is recommended to adhere to it.But for people who are too heavy, this may not be enough.Therefore, they should alternate between different types of food after three, four or five days.
During this period, it is advisable to increase the consumption of bran to two tablespoons.The main list of products for the Dukan diet, consisting of protein foods and vegetables at the alternation stage, can be supplemented with a teaspoon of any vegetable oil, citrus zest, basil and other additives allowed for “attack”.
The introduction of vegetables into the diet allows you to make it very diverse.They can be consumed separately, making all kinds of salads, stews, ratatouille, and purees.combine with meat, preparing soups, casseroles, bigus, omelettes and so on.
You should eat this way until the desired result is achieved.Since the predicted weight loss at this stage is about a kilogram per week, it can last from one month to six months.
Consolidation stage
The main task of this stage is to maintain the new weight and prevent its further increase; this can also be called consolidation of the results obtained.The Dukan diet recommends consolidation at the 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 of time, a gradual return to the usual diet begins.The menu of the consolidation stage is significantly expanded and others are added to the foods you ate, these are:
- 200 grams per day of any fruit, except grapes, cherries, dried fruits, figs, bananas.
- A tablespoon of honey per day.
- 2 slices of coarse bread or rye bread;
- A serving (200 grams when prepared) of pasta, legumes, lentils, couscous, corn and rice, as well as a couple of baked or cooked jacket potatoes.All these products can be eaten in the first half of the consolidation stage only once a week, in the second - twice a week and one serving 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 a tablespoon per day and 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, during which you are allowed to 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 stage there is one 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 stage
This is the last, final stage, which lasts the longest - ideally a lifetime.Its main goal is to prevent weight gain again.At this phase, the Dukan diet suggests building a menu based on the consolidation stage.However, it is not necessary to observe it as strictly as before, because minor violations will no longer lead to rapid weight gain.
The main thing is to avoid old eating habits and adhere to three mandatory rules:
- Determine for yourself a day of the week during which you will eat only protein and always stick to it.
- Eat three tablespoons of bran daily.
- Be more active, move more, walk, and best of all, go in for sports.
Who is the Dukan protein diet contraindicated for?
First of all, people who have serious problems with the gastrointestinal tract, kidney disease, liver disease, heart disease, and vascular disease 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.