The Dukan diet is a weight loss technique developed by Frenchman Pierre Dukan, who has 30 years of experience in nutrition. The diet involves a sequential change of several phases: attack, alternation, consolidation and stabilization. Its total duration is several months. It is not difficult to follow the nutritional system: the menu for each day is varied, so the body does not experience stress. Therefore, it is not surprising that the diet is popular and deserves mostly positive reviews from those who want to lose weight with its help.
What is the essence of the Pierre Dukan diet?
The essence of the diet is not only to reduce body weight, but also to maintain the obtained result. The Dukan diet involves reducing the amount of carbohydrates consumed and at the same time significantly increasing protein foods. There are no restrictions on the amount of food.
How to calculate your weight - formula and weight calculator
The body mass index, developed by the WHO, lets you know if you are overweight. A lack of BMI is an indication of problems that may exist. Its calculation does not take into account the mass of muscles and bones.
The classic formula looks like this:
weight in kg divided by height in meters squared
The concept of the Dukan system is Correct Weight. When calculating it, weight, height, as well as their fluctuations over time, are important.
What is the correct weight? This is a goal that a person can achieve without harming their health or entering the zone of discomfort. And also the body weight that is easy to maintain without great efforts.The Dukan method takes into account your history, as well as several parameters of a specific plan:
- floor;
- age;
- minimum and maximum mass;
- desired mass indicator;
- inheritance;
- number of pregnancies;
- bone structure.
You can also use the weight calculator.
It is important to calculate the correct weight before starting a diet. Otherwise, an individual program cannot be drawn up that includes all the information on how long each stage of the Dukan method should last and how many kilograms a person can lose during the diet.
Dukan system phases
The diet includes four stages. Each one has its own characteristics. The first diet is called organized and exhaustive by the author of the diet. In the second stage of the diet, the person reaches the correct weight and in the third, consolidates the result. The fourth stage of the Dukan system is mass stabilization, the successful completion of the diet.
"Stroke"
The main goal of this stage of the Dukan system is to start the process when the fat is broken down.Losing as many kilos as possible should not be part of the plan at this stage of the diet. It is important to remember that the duration of the stage does not exceed 10 days.
Because the "Attack" requires giving up foods containing glucose, your health begins to deteriorate. Headaches and dizziness appear. The person becomes irritated and lethargic. The body, which does not have enough glucose to maintain its functioning, begins to actively consume fat reserves, hence the smell of acetone, noticed by all followers of the diet. These symptoms disappear in 1 to 3 days. It is better to spend this time at home.
For the "attack" phase, it is important to walk in the fresh air, at least half an hour. Therefore, the breakdown of fats will occur more actively and the body will quickly get used to the changes. If your health allows, light physical activity is allowed. For example, a swimming pool, light gymnastics.
Be sure to drink plenty of water: water, unsweetened fruit teas. The liquid helps eliminate the results of fat breakdown from the body. This rule is relevant for any stage of the diet.
In general, the dietary menu is based on 72 protein products. Its use will preserve muscle tissue and bone strength. Energy will be obtained exclusively from existing fat deposits.
To season dishes, it is recommended to use lemon juice, mustard and tomato paste. All food is steamed. Baking or boiling it is also acceptable. There should be a minimum of salt.
During the first phase of the Dukan diet, meals should be divided into fractions. It is better to eat small portions, but frequently. This will make it easier for your body to cope with dietary changes.
"Alternating" or "Cruising"
The weight loss process started in the previous phase continues. The rhythm is set by alternating exclusively protein days with periods of introducing vegetables. To the 72 protein products previously allowed, 28 vegetables are added. The body compensates for the lack of carbohydrates by breaking down fats.
Rules:
- Alternate days protein-vegetables and protein. The regimen is created individually, but Dukan recommends the following algorithm: eat protein for several days, and then introduce vegetables for the same period.
- The amount of oat bran consumed daily is 2 tablespoons. If constipation occurs, you should add 1 tablespoon. l. wheat bran.
- Liquid – 2 liters.
- The daily amount of dairy products is a maximum of 1 kg.
- Daily half-hour walks are recommended.
- Eat small, frequent meals, at least five times.
"Fixation" or "Consolidation"
Having reached the desired weight, the person who is losing weight faces the task of maintaining the result. This is harder than losing weight. The goal of "Consolidation" is to help a person transition from a diet to a nutritional system without entering the discomfort zone.
How long does the third phase of the Dukan system last? The main rule is that each kilogram lost is equivalent to ten days of "Consolidation". Those who were overweight will remain in the phase longer. By observing the emotionless rule, it becomes clear that it helps teach the body to live in a new way.
General rules for this stage of the Dukan diet:
- bran volume – 2, 5 tablespoons. I;
- half-hour walks;
- Starchy foods can be introduced into the diet no more than once every seven days;
- One day a week should be dedicated to the consumption exclusively of protein foods. This rule must be followed after abandoning the diet. Safety day, as Dukan himself calls it, can be set, for example, on Thursday.
Christmas meal rules:
- the optimal time is lunch;
- you can't take a supplement;
- do not introduce excessively high-calorie foods;
- One glass of wine (dry) with cheese is allowed;
- It is prohibited to celebrate two parties in a row.
Important note:To make it easier to maintain the result obtained from the diet, it is recommended to divide the duration of the third phase in half. The first part is a feast, weekly no more than a serving of saturated starches. In the second, according to the Dukan system, everything is duplicated.
"Stabilization"
The stage is designed to consolidate what was started in the third stage of the Dukan diet: the formation of the habit of eating well. From this its basic rules are formed:
- use at least 3 tablespoons. l. saved;
- protein fast day every week;
- drinking regimen;
- physical activity.
In nutrition, it is advisable to follow the rules of the "Consolidation" phase.
What products the Dukan system allows: a general list with a table and recommendations for each stage
The effectiveness and appeal of the Dukan diet is that weight loss occurs without creating a feeling of dissatisfaction in the person. The consumption of 100 products is allowed, 72 of them of animal origin and another 28 of plant origin. Its introduction and volume is determined by the rules of each stage of the Dukan diet.
| Animal origin | Vegetable origin | |
|---|---|---|
| lean meat | Beef, any game, rabbit, lean pork, veal. | non-starchy vegetables |
| bird meat | unlimited | |
| fish | low fat varieties | |
| seafood | unlimited | |
| vegetable proteins | oat bran, tofu | |
| dairy | have 0% fat content | |
| chicken eggs |
| Product name | Diet stage | Profit and amount | |||
|---|---|---|---|---|---|
| "Stroke" | "Alternation" | "Pin up" | "Stabilization" | ||
| shirataki noodles | + | + | + | + | used without restrictions; Contains natural fibers, essential to normalize intestinal function. |
| Vegetable oil | – | + | + | + | From the "Attack" stage, consumption increases from 1 tablespoon of coffee to 1 tablespoon. l. |
| goji berries | + | + | + | + | in b. d.*- 1 tablespoon. l. , b. -either*. - 2 tablespoons. l. |
| chia seeds | – | + | + | + | 1 tablespoon. l. ; maintain cholesterol at the permitted level, a natural antioxidant |
| flax seeds | – | + | + | + | in b. d. – 1 teaspoon, in a bottle – 2 teaspoons. |
| It does not finish. – protein days; b. -either. – proteins and vegetables |
In the fourth stage of the diet additionally:
- cornstarch;
- sour cream;
- unsweetened skimmed cocoa;
- wine (white table);
- cheese up to 7% fat.
Diet duration
The Dukan diet determines the duration of each stage based on the amount of excess weight. For convenience, the following table has been created:
| Amount of excess weight (kg) | Stage 1 (days) | Stage 2 (days) | Stage 3 (days) |
|---|---|---|---|
| 5 | 2 | fifteen | fifty |
| 10 | 3 | 5 | 100 |
| fifteen | 4 | 85 | 150 |
| twenty | 5 | 120 | 200 |
| 25 | 7 | 155 | 250 |
| thirty | 7 | 160 | 300 |
| 40 | 9 | 190 | 400 |
| fifty | 10 | 330 | 500 |
The table does not mention the fourth phase for a reason: it is lifestyle. The diet becomes a food system for each day.
Diet menu for every day of the week.
The Dukan system involves eating a variety of foods, so the diet does not seem monotonous. Even in the first phase, when you have to eat very moderately. For convenience, a sample menu is presented in table form:
| Weekday | Eating | Diet stage | ||
|---|---|---|---|---|
| "Stroke" | "Alternation" | "Pin up" | ||
| Monday | breakfast | coffee+fried eggs+piece of meat | fried eggs+bran bread+coffee | tea+casserole (cottage cheese) |
| dinner | fish soup + bread (bran) | vegetable + meat soup | Ukha+bread (whole grain, oat bran) | |
| afternoon tea | cottage cheese casserole | the same + tea | fruit | |
| dinner | baked piece of meat + tea | the same (without tea) + salad | potatoes+vegetables (baked)+piece of meat | |
| Tuesday | breakfast | pancake (bran)+cottage cheese+tea | cottage cheese + kefir | coffee+cheesecakes |
| dinner | soup + piece of meat + eggs (boiled) | ear | solyanka+bran bread | |
| afternoon tea | yoghurt | coffee+bread+fish | berries | |
| dinner | Stewed fish) | roll+yogurt (meat) | salad + meatballs (chicken) | |
| Wednesday | breakfast | omelette + salmon (lightly salted) + coffee | coffee+cottage cheese+yogurt | tea+casserole (cottage cheese)+berries |
| dinner | cutlets (chicken) + yogurt | solyanka | ear | |
| afternoon tea | cottage cheese + kefir | pancake (from bran flour) + kefir | fruit | |
| dinner | seafood | salad + cutlets (chicken) | kefir + piece of meat (baked) | |
| Thursday | breakfast | bread (bran) + cheese (processed) + coffee | tortilla+coffee+piece of ham | menu for any day of the "Attack" period |
| dinner | soup | meatball soup + bran | ||
| afternoon tea | cottage cheese casserole + tea | sirniki | ||
| dinner | piece of meat (baked) + kefir | kefir + piece of fish (baked) | ||
| Friday | breakfast | eggs (boiled) + yogurt + kefir | eggs (boiled) + salmon (lightly salted) + kefir | fried eggs+yogurt+coffee |
| dinner | fish cutlets | salad + cutlets (turkey meat) | salad + meatballs (beef) | |
| afternoon tea | cottage cheese+milk | bran+kefir | berries | |
| dinner | piece of turkey (fillet)+cheese (processed)+tea | piece of fish + vegetables (baked with melted cheese) + tea | vegetable stew + piece of fish (baked) | |
| Saturday | breakfast | coffee+omelette | casserole (cottage cheese) + tea | see Monday's menu of the "Alternation" stage |
| dinner | meatball soup | Ukha + bread (bran) | cottage cheese + solyanka | |
| afternoon tea | bran+kefir | coffee+any seafood | fruit | |
| dinner | any seafood + tea | piece of meat (baked) | rice+piece of meat (baked)+salad | |
| Sunday | breakfast | casserole (cottage cheese) + tea | yogurt+coffee+omelette | eggs (boiled) + coffee + salmon (lightly salted) + bread |
| dinner | Ukha+bread (bran) | salad + meatballs (beef) | salad + cutlets (turkey meat) | |
| afternoon tea | cheesecakes + yogurt | cheesecakes+tea | fruit | |
| dinner | cutlets + kefir | vegetable stew + chicken | fish+vegetables |
In the table there is no fourth stage: "Stabilization" due to the lack of strict regulations. Based on Dr. Dukan's recommendations, you can choose any dish from the three steps above.
A little about the results of losing weight.
The Dukan diet focuses on the characteristics of a particular person. Therefore, the results are purely individual.
On average, weight loss reaches 20 kg. Furthermore, 80% of people will return to their previous levels in the next four years.
About the disadvantages and contraindications of the Dukan method.
Pierre Dukan was not afraid to affirm that the diet he proposed was suitable exclusively for healthy people. As a result of its use, according to Dr. Dukan, problems with the respiratory, digestive and genitourinary systems may occur. And this is not to mention apathy and weakness.
Nutritionists note other negative aspects:
- Eating exclusively protein foods and intensively consuming internal fat stores can cause ketosis, a condition associated with kidney failure;
- deficiency of minerals, vitamins;
- lack of fat can cause menstrual irregularities;
- increased cholesterol levels.
On the basis of deficiencies, the main contraindication of the diet is formed - disruption of the gastrointestinal tract and kidneys.
Reviews on the Dukan diet.
The Dukan diet is receiving more and more criticism. Most of those who have tried the diet say that the system is valid and easy to use. Here are some examples.
- "I managed to lose up to 17 kg in 7 months. I liked everything, I found the bran especially tasty. I added them to eggs and cottage cheese. I went through all the stages and now I can't imagine life without the Dukan diet. "
- "I learned about this diet three years ago. He managed to lose 25 kg in just 8 months. The result lasts until today. At first it was very difficult, but then I got used to it. "
- "All results are individual. I am very unhappy with the diet. I just wanted to regain my weight after two pregnancies. And I gained 20 kg more, problems with my kidneys and veins. "
- "Due to stress, my weight started to increase. A friend recommended the Dukan diet to me. I even bought the book. I did everything as it was written there. In the early stages, the numbers on the scales were encouraging. But soon joy gave way to disappointment: stomach pain began, shortness of breath and weakness appeared. I went to the doctor and they diagnosed me with gastritis. It's happened before, but the diet only caused it. But I lost weight thanks to nutritional therapy. "
As can be seen from the reviews, the results are very individual. Additionally, you should not start a diet without consulting your doctor. It is important to weigh all the pros and cons, only then make a final decision.
Bombing Tips
Correct weight is not synonymous with the accepted meaning of the term "actual weight. "Having an individual character, it represents the profile of a person.
The Dukan diet has several simple rules:
- mandatory intestinal cleansing;
- daily consumption of oat bran and at least 1. 5 liters of water;
- regular physical activity;
- no mayonnaise;
- It is better to abstain from sugar and fruits with a high sugar content: grapes, cherries, figs, bananas, as well as chips and alcohol.
To maintain the results obtained with the Dukan system throughout your life, you should have a protein day once a week.