Despite the fact that the Dukan protein diet became widely 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 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 diets;The impetus for studying this area was Dukan's desire to help his friend, who had long suffered from excess weight.All of a sudden, 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 kilogram and a half.It was this incident that marked the beginning of Dukan's career as a nutritionist.Then 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 losing weight for a few days and have been interested in various weight loss systems, then you have probably heard about low-carb or low-protein diets.Pierre Dukan's diet is based on them.However, unlike the first, it includes a whole range of actions 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 phases 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 for its absorption, the lack of which is forced to be compensated by fat deposits.In addition, proteins break 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 protein, the lack of restrictions on volume or the number of servings allows you to always be full.Regardless, you still shouldn't overdo it;it is better to keep it in moderation.All dishes of the Dukan diet are recommended to be prepared without frying in oil or other fats.Any sweets, alcohol, fat, flour products, cereals and other foods rich in carbohydrates should be excluded from the menu.At the same time, it is recommended to reduce the intake of salt.To control its amount, try to salt the 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 must 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 bowel and stomach problems.Just one and a half to three tablespoons of this wonderful product per day will not only improve peristalsis and relieve constipation, but will also help lower cholesterol levels.Nuts should be eaten throughout the diet.They can be steamed, added to yogurt or kefir, ground and baked.
Well, to ensure that following the Dukan protein diet brings 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 at this time:
- seafood - squid, oysters, prawns, lobsters, mussels and so on;
- fish - any type of canned fish and smoked fish is allowed;
- poultry other than goose and duck;
- lean meat - beef, rabbit, veal, lean ham.Pork is not recommended, but you can still eat it, just choose lean cuts of meat;
- internal organs - tongue, liver, kidneys;
- eggs;
- zero-fat dairy products.
In the second phase, vegetables are included in the menu, but only those that contain a minimum of carbohydrates.These include:
- Tomatoes, lettuce, radishes, squash, peppers, leeks, sorrel, onions, turnips, green beans, spinach, chicory, zucchini, cucumbers, all types of cabbage, celery, carrots, chard, beets, eggplant, asparagus, mushrooms, soybeans are also allowed.
The diet of the remaining stages is not so strict, it expands significantly, more and more foods and drinks containing carbohydrates are included in it.Let's look at each stage in more detail.
Attack phase
This is the most difficult stage, but also the most effective.During it, the metabolic processes change, the fat breakdown process is activated and the greatest weight loss occurs.Despite the great effectiveness of the attack phase, it is not recommended to deal with it for a long time, as it can be dangerous to health.
Its duration should directly depend on the number of kilograms you want to get rid of during the entire diet:
- If you intend to lose 5 kilograms or less during the entire diet, the attack phase 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 phase, depending on the initial weight, makes it possible to remove 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 black, herbal and green tea without sugar, rose infusion and coffee are allowed.To prepare and taste the dishes, you can use salt, gelatin, yeast, soy sauce, vinegar, lemon juice, mustard, herbs, spices, half a medium onion per day, fennel and parsley.To make it easier for you to create the right diet, we suggest you familiarize yourself with a sample menu.
Pierre Dukan's diet - menu attack
The first day
- low-fat bran yogurt, a few boiled eggs and tea;
- tongue aspic;
- fish fillets marinated in herbs and lemon juice and then grilled.
The second day
- omelette and coffee;
- chicken soup with herbs;
- beef stew.
The third day
- cottage cheese and coffee;
- fish cutlets;
- portion of boiled seafood.
The fourth day
- boiled chicken, tea and yogurt;
- beef steak seared in a non-stick pan without added fat or oil.
- baked fish.
The fifth day
- scrambled eggs, milk or tea with milk;
- fish soup with added herbs;
- shredded chicken pieces.
In order not to spoil, you should not allow yourself to feel hungry, so give yourself snacks.Any product is suitable for them, of course, those that are allowed.For example, you can prepare chops or chops, reserve yogurt or curd;in addition, even a regular glass of milk or kefir will 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 a lot of carbohydrates and starches.Their list was given above.But, unfortunately, you can't eat vegetables whenever you want.The whole point of the alternating phase is to alternate between protein only days and protein and veggie days.The alternation can be different, for example, today eat only protein foods, tomorrow protein and vegetables, the day after tomorrow protein again, and so on.Or you eat protein for two days in a row, and then supplement it with vegetables for two days in a row, then again for two protein days.
Alternating every other day is considered gentler on the body, so it is recommended to stick to it more often.But for people who are very 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 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 in the alternating phase, can be supplemented with a teaspoon of any vegetable oil, citrus peel, basil and other additives allowed for "attack".
The introduction of vegetables into the diet allows you to make it very diverse.They can be eaten separately, making all kinds of salads, stews, ratatouille and purees.combine with meat, preparing soups, casseroles, bigus, omelettes, etc.
You must eat in this way until the desired result is achieved.Since the estimated weight loss in this phase is about one kilogram per week, it can last from one month to six months.
Consolidation phase
The main task of this phase is to maintain the new weight and prevent its further growth;this can also be called consolidation of the obtained results.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 phases, the third must be completed in fifty days.
During this period of time, a gradual return to the usual diet begins.The menu of the consolidation phase has been significantly expanded and other foods are added to the foods you have eaten, these are:
- 200 grams per day of any fruit, except grapes, cherries, dried fruits, figs, bananas.
- One tablespoon of honey a day.
- 2 slices of thick bread or rye bread;
- A portion (200 grams when prepared) of pasta, pulses, lentils, couscous, corn and rice, as well as some baked or boiled potatoes.All these products can be eaten 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 allowed portion of vegetable oil increases to one 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 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 throughout life.Its main purpose is to prevent weight gain again.At this stage, 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 small 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 one day of the week during which you will eat only protein and you will always stick to it.
- Eat three tablespoons of bran every day.
- Be more active, move more, walk and best of all, play sports.
For whom is the Dukan protein diet contraindicated?
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.Moreover, such food can harm pregnant women and children, as well as those whose work requires great mental stress.