Although the Dukan protein diet became widely known a long time ago, 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 its name suggests, this weight loss system is named after its creator, French neurologist Pierre Dukan.Yes, exactly a neurologist.Oddly enough, at first 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 over the next few days he lost another one and a half.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 weight loss has been on your mind for several days and you are interested in different weight loss systems, you have probably heard of low-carb or low-protein diets.It is on their basis that Pierre Dukan's regime is built.However, unlike the first, it includes a whole range of actions that allow not only to achieve the desired result, but also to consolidate it sustainably.
The weight loss process proposed by the French doctor consists of only four stages.Each of them pursues a specific objective, has a different duration and involves the consumption of different products.But all these stages have one common element: the basis of their diet is protein, thanks to which weight loss occurs.This effect of protein foods is explained by the fact that the body must spend a lot of energy for its absorption, the lack of which it is forced to compensate for with fatty deposits.In addition, proteins break down slowly, so nutrients enter the bloodstream in small portions, so a person does not experience hunger for a long time.
Basic recommendations for following the Dukan diet
In addition to the abundance of protein, 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 best to keep it in moderation.It is recommended to prepare all Dukan diet dishes without frying in oil or other fats.All 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 consumption.To control its quantity, try to salt 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 risk 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 should be consumed throughout the diet.They can be steamed, added to yogurt or kefir, ground and baked.
Well, to make sure that following the Dukan protein diet brings an even better effect, take daily walks or play sports during it.
Stages of the Dukan diet
The greatest consumption of protein foods occurs during the first two stages.
The main products of the Dukan diet at the moment:
- seafood - squid, oysters, shrimp, crayfish, mussels, etc.;
- fish – all kinds, canned fish and smoked fish are allowed;
- poultry other than goose 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.
At the second stage, vegetables are included in the menu, but only those that contain a minimum amount of carbohydrates.These include:
- tomatoes, green salad, radishes, pumpkin, peppers, leeks, sorrel, onions, turnips, green beans, spinach, chicory, zucchini, cucumbers, cabbage of all kinds, celery, carrots, chard, beets, eggplant, asparagus, mushrooms, soy are 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 step in more detail.
Attack stage
This is the most difficult step, but also the most effective.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 phase, it is not recommended to get carried away with it for too long, as it can be dangerous for your health.
Its duration should directly depend on the number of kilos you want to get rid of throughout the diet:
- If you intend to lose 5 kilos or less during the entire diet, the attack phase should last 2 days;
- 6-10 kilograms – 3 to 5 days;
- 11-20 kilograms 6-7 days
- more than 20 kilograms – from 7 to 10 days.
The Dukan protein diet initially, depending on the initial weight, allows you to lose 2 to 6 kilos.During this time, you are allowed to eat only protein foods listed above.Additionally, 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 that you familiarize yourself with a sample menu.
Pierre Dukan diet – attack menu
First day
- low-fat bran yogurt, a few boiled eggs and tea;
- asp of tongue;
- fish fillets marinated in herbs and lemon juice then grilled.
Second day
- omelette and coffee;
- herbed chicken soup;
- 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 milk tea;
- fish soup with added herbs;
- chopped chicken cutlets.
In order not to collapse, you must not allow yourself to be hungry, so treat yourself to snacks.All products are suitable for them, of course those that are authorized.For example, you can prepare cutlets or cutlets, stock up on yogurt or cottage cheese;Moreover, even a regular 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 a lot of carbohydrates and starch.Their list has been given above.But unfortunately, we cannot eat vegetables whenever we want.The whole point of the alternation phase is to alternate between protein-only days and protein and plant-based days.The alternation can be different, for example, today you eat only protein foods, tomorrow proteins and vegetables, the day after tomorrow again proteins, and so on.Or you eat protein for two days in a row, then supplement it with vegetables for two days in a row, and then again for two protein days.
Alternating every other day is considered the most gentle for the body, therefore, 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 bran consumption to two tablespoons.The main list of products of 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 makes it very diverse.They can be eaten separately, to make all kinds of salads, stews, ratatouille and purees.combine with meat, prepare soups, stews, bigus, omelettes, etc.
You must eat this way until the desired result is achieved.Since the expected weight loss at this stage is about one 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 kilo of weight lost.That is, 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 stage is significantly expanded and more are added to the foods you have eaten, namely:
- 200 grams per day of all fruits, except grapes, cherries, dried fruits, figs, bananas.
- A tablespoon of honey per day.
- 2 slices of coarse bread or rye bread;
- A portion (200 grams once prepared) of pasta, legumes, lentils, couscous, corn and rice, as well as some baked or cooked potatoes.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 serving without adding oil.
- Fatty meat, but not more than once a week.
- 40 grams of low-fat hard cheese per day.
- The permitted portion of vegetable oil is increased to one tablespoon per day, and that of bran to two and a half tablespoons.
In addition, in the first half of the consolidation phase, you are allowed to organize a “celebration” dinner or lunch 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 semester, 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 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 adhere to it as strictly as before, since minor violations will no longer lead to rapid weight gain.
The main thing is to avoid old eating habits and respect three imperative rules:
- Determine for yourself a day of the week when you will only eat protein and always stick to it.
- Eat three tablespoons of bran a day.
- Be more active, move more, walk and, best of all, play sports.
Who is the Dukan protein diet contraindicated for?
First of all, people who have serious gastrointestinal problems, kidney disease, liver disease, heart disease and vascular disease should avoid the Pierre Dukan diet.In addition, such a diet can harm pregnant women and children, as well as those whose work requires significant mental stress.