Even though the Dukan protein diet has been known for a long time, it is still very popular today and is considered one of the best weight loss systems.This is exactly what we will discuss in the article.
As the name suggests, this weight loss system is named after its creator, French neuroscientist Pierre Ducan.Yes, indeed a neurologist.Oddly enough, initially the doctor had nothing to do with nutrition; Dukan's impetus for studying the field was to help his friend, who had long suffered from being overweight.Unexpectedly, the diet he developed had excellent results - the doctor's first patient lost nearly three kilograms in just five days, and another kilogram and a half in the following days.It was this event that marked the beginning of Dukan's career as a nutritionist.Doctors then refined his system to make it as safe and effective as possible.
Principles of the Dukan Diet
If you have been concerned about weight loss for a few days and are interested in different weight loss systems, you may have heard of low-carb or protein diets.Pierre Ducan's diet was based on them.However, unlike the first one, it includes a series of actions that will not only allow you to achieve the desired result, but also consolidate it in the long term.
The French doctor's weight loss process consists of just four stages.Each pursues specific goals, has a different duration and involves the consumption of different products.But all these phases have one component in common - the basis of their diet is protein, and therefore weight loss.Protein foods work this way because the body has to expend a lot of energy to absorb protein, and the lack of energy is forced to compensate through fat deposition.In addition, protein is decomposed slowly and the amount of nutrients entering the blood is very small, so people will not feel hungry for a long time.
Basic recommendations for following the Dukan Diet
In addition to being rich in protein, there are no limits on portion size or servings, so you'll always be full.Still, you 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.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 the amount, try to only add salt to food after cooking.
In order to remove the products of protein breakdown 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.Protein-rich foods do not have the best impact on the functioning of the gastrointestinal tract.Consuming oat bran will help reduce the likelihood of gastrointestinal problems.Just one and a half to three spoons a day of this wonderful product not only improves bowel movements and relieves constipation, it also helps lower cholesterol levels.Bran must be eaten throughout the diet.They can be steamed, added to yogurt or kefir, ground and baked.
Well, to ensure better results following the Dukan Protein Diet, take a walk or exercise every day.
Dukan diet stages
The greatest consumption of protein foods occurs during the first two phases.
Current main products of Dukan Diet:
- Seafood - squid, oysters, shrimp, crayfish, mussels, etc.;
- Fish – any kind, canned or smoked fish will do;
- Poultry other than geese and ducks;
- Lean meats – veal, rabbit, beef, lean ham.Pork is not good to eat, but you can still eat it, as long as you choose cuts of meat without fat;
- Internal organs - tongue, liver, kidneys;
- egg;
- Zero fat dairy products.
In the second phase, vegetables are included in the menu, but only those with the lowest carbohydrate content.These include:
- Tomatoes, salad greens, radishes, squash, peppers, leeks, sorrel, onions, radishes, green beans, spinach, endive, zucchini, cucumbers, all types of cabbage, celery, carrots, beets, beets, eggplants, asparagus, mushrooms, soybeans are also allowed.
The diet in the remaining phases is not so strict, it expands significantly and more and more carbohydrate-containing foods and drinks are introduced into it.Let's look at each stage in more detail.
attack phase
This is the hardest stage and also the most effective.During this period, metabolic processes change, lipolysis processes are activated, and weight loss is maximum.Although the attack phase is very effective, it is not recommended to indulge in it for long periods of time as it can be harmful to health.
Its duration should depend directly on the amount of weight you want to lose during the entire diet:
- If you plan to lose 5kg or less throughout the diet, the attack phase should last 2 days;
- 6-10 kg - 3 to 5 days;
- 6 to 7 days 11-20 kg
- Over 20 kg – 7 to 10 days.
The first phase of the Dukan protein diet allows for a loss of 2 to 6 kilograms, depending on the initial weight.During this period, you can only eat protein foods, a list of which is given above.Also drink moderate amounts of unsweetened black, herbal and green tea, rosehip infusion and coffee.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 establish correct eating habits, we recommend that you familiarize yourself with the sample menu.
Pierre Dukan's Diet - Menu Attack
first day
- low-fat bran yogurt, a few hard-boiled eggs and tea;
- Tongue freeze-drying;
- The fillets are marinated in herbs and lemon juice and then grilled.
the next day
- Omelette and coffee;
- Herb Chicken Soup;
- Beef stew.
The third day
- cheese and coffee;
- fillet;
- Part of cooking seafood.
The fourth day
- Boil chicken, tea and yogurt;
- Steaks are fried in a non-stick pan with no added fat or oil.
- Grilled fish.
fifth day
- Scrambled eggs, milk or milk tea;
- Fish stock with added herbs;
- Chopped chicken cutlets.
In order not to crash, you shouldn't let yourself feel hungry, so give yourself snacks.Any product is suitable for them, certainly those that are allowed.For example, you can prepare ribs or cutlets, stock up on yogurt or cottage cheese; in addition, even a plain glass of milk or kefir is a good snack.
alternating phase
Unlike Phase 1, Phase 2 of the Dukan Diet also incorporates vegetables into the diet, but only those that do not contain large amounts of carbohydrates and starches.Their list is given above.But unfortunately, you can't eat vegetables anytime, anywhere.The alternating phase focuses on alternating between protein-only days and protein-plus-vegetable days.The alternations can be different, for example, eat only protein foods today, protein and vegetables tomorrow, protein again the day after, etc.Or you eat protein for two days in a row, then add vegetables for two days in a row, and then add protein for two days in a row.
Alternating every other day is considered the gentlest on the body, which is why it's often recommended to do it consistently.But for people who are overweight, this may not be enough.Therefore, they should alternate between eating different types of food after three, four or five days.
During this period, it is recommended to increase the amount of bran to two tablespoons.The list of main products of the Dukan diet includes protein foods and vegetables in alternating phases, which can be supplemented by a teaspoon of any vegetable oil, citrus peels, basil and other additives that allow "attacks".
Introducing vegetables into your diet can make it more varied.They can be eaten on their own and used in a variety of salads, stews, chowders and purees.Combine with meat to prepare soups, casseroles, bigus, omelets and more.
You should eat like this until you achieve the desired results.Since weight loss is expected to be around one kilogram per week during this phase, it can last from one month to six months.
consolidation stage
The main task of this phase is to maintain the new weight and prevent its further increase; this can also be called the consolidation of the results obtained.The Dukan Diet recommends consolidating at a rate of ten days for every kilogram of weight lost.In other words, if you successfully lost five kilograms in the first two phases, then the third phase should be carried out for fifty days.
During this period, a gradual return to a normal diet begins.The menu for the consolidation phase has been significantly expanded and additional additions have been made to the foods you eat, these are:
- 200 g of any fruit per day, except grapes, cherries, dried fruits, figs, bananas.
- One tablespoon of honey daily.
- 2 slices of coarse or rye bread;
- A portion (200g to prepare) of pasta, beans, lentils, couscous, corn and rice, and some roasted or boiled potatoes in the skin.All these products can be eaten only once a week in the first half of the consolidation phase, and in the second phase - twice a week, once without oil.
- Fatty meat, but no more than once a week.
- 40 grams of low-fat hard cheese per day.
- The permitted intake of vegetable oil increases to one tablespoon per day, and for bran to two and a half tablespoons per day.
Alternatively, during the first half of the consolidation phase, you can organize a "celebration" dinner or lunch for yourself once a week, during which you can eat whatever you want and even have a glass of wine.In the second half of the year, such gatherings can be held twice a week.
But there is one very important rule for this phase - be sure to observe a protein day every 7 days, during which you eat only protein foods, just like in the first phase.
stable stage
This is the final, final stage and lasts the longest - preferably a lifetime.The main goal is to prevent weight gain again.During this phase, the Dukan Diet recommends building a menu based on the consolidation phase.However, compliance does not have to be as strict as before, as minor violations will no longer lead to rapid weight gain.
The main thing is to avoid old eating habits and observe three mandatory rules:
- Decide for yourself which days of the week you will only eat protein and stick to it.
- Eat three tablespoons of bran daily.
- Be more active, move more, go for a walk and most importantly play sports.
Who is not suitable for the Dukan Protein Diet?
First, people with severe gastrointestinal problems, kidney disease, liver disease, heart disease, and vascular disease should avoid the Pierre Dukan diet.Additionally, this type of nutrition can harm pregnant women and children, as well as workers who are exposed to significant mental stress.