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 suggests, this weight loss system was named after its creator, the French neurologist Pierre Dukan.Yes, exactly the neurologist.Surprisingly, 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 produced excellent results - the doctor's first patient lost almost three kilograms in just five days, and in the next few days he lost another kilogram and a half.It was this incident that marked the beginning of Dukan's career as a nutritionist.After that, the doctor improved his system and made it as safe and efficient as possible.
The Dukan diet principle
If you've been concerned about losing weight for a few days and have been interested in different weight loss systems, then you've probably heard of a low-carb or low-protein diet.Pierre Dukan's diet is based on them.However, unlike the first, it includes a whole series 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 stages have one common component - the basis of their diet is protein, due to which weight loss occurs.This effect of protein food is explained by the fact that the body has to spend a lot of energy on its absorption, the lack of which is forced to be compensated by fat deposits.In addition, proteins are slowly broken down, so nutrients enter the blood in small portions, which is why a person does not feel hungry for a long time.
Basic recommendations for following the Dukan diet
In addition to the abundance of protein, the absence of restrictions on the amount or number of portions allows you to always be full.Even so, you still shouldn't overeat;it is better to keep it in moderation.All Dukan diet meals are recommended to be prepared 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 intake.To control its amount, try adding salt to food only after cooking.
To remove protein breakdown products from the body, be sure to drink as much pure water as possible every day;its volume should be at least one and a half liters.An abundance of protein food does not have the best effect on the work of the gastrointestinal tract.Consuming oat bran will help reduce the likelihood of intestinal 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 reduce cholesterol levels.Bran must be eaten 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 will bring even better results, take a daily walk or do sports during it.
Phases of the Dukan Diet
The highest consumption of protein food occurs in the first two phases.
The main products for the Dukan diet at the moment:
- seafood - squid, oysters, shrimps, crabs, mussels and so on;
- fish - any type, canned fish and smoked fish are allowed;
- poultry except goose and duck;
- lean meat - veal, rabbit, beef, lean ham.Pork is not recommended, but you can still eat it, just choose cuts of meat without fat;
- offal - tongue, liver, kidneys;
- eggs;
- fat-free dairy products.
In the second phase, vegetables are included in the menu, but only those that contain a minimum of carbohydrates.This includes:
- tomatoes, lettuce, radishes, pumpkin, peppers, leeks, sorrel, onions, turnips, green beans, spinach, chicory, zucchini, cucumbers, all types of cabbage, celery, carrots, Swiss chard, beets, eggplant, asparagus, mushrooms, soybeans.
The diet of the remaining phases is not so strict, it expands significantly, more and more foods and drinks containing carbohydrates are introduced into it.Let's take a closer look at each stage.
Attack phase
This is the most difficult, but also the most effective stage.During it, metabolic processes change, the process of breaking down fat is activated and the greatest weight loss occurs.Despite the high efficiency of the attack phase, 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 you want to lose during the 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.
Dukan protein diet in the first phase, depending on the initial weight, allows you to get rid of 2 to 6 kilograms.During it, it is allowed to eat only protein foods, the list of which is given above.In addition, moderate amounts of unsweetened black, herbal and green tea, rosehip infusion and coffee are allowed.You can use salt, gelatin, yeast, soy sauce, vinegar, lemon juice, mustard, herbs, spices, half a medium onion per day, dill and parsley to prepare and season dishes.In order to make it easier for you to create the right diet, we suggest that you familiarize yourself with the sample menu.
Pierre Dukan's diet - an attack on me
The first day
- low-fat yogurt with bran, a couple of boiled eggs and tea;
- tongue aspic;
- fish fillets marinated in herbs and lemon juice and grilled.
Another day
- omelette and coffee;
- chicken soup with herbs;
- beef stew.
The third day
- fresh cheese and coffee;
- Fish cutlets;
- portion of boiled seafood.
The fourth day
- boiled chicken, tea and yogurt;
- pan-fried beef steak without added fat or oil.
- baked fish.
The fifth day
- scrambled eggs, milk or tea with milk;
- fish broth 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 chops, stock up on yogurt or cottage cheese;besides, even a simple glass of milk or kefir will be a good snack.
Phase of alternation
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 is given above.But, unfortunately, you can't eat vegetables whenever you want.The whole point of the transition 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 food, tomorrow protein and vegetables, the day after tomorrow again protein and so on.Or you eat protein for two days in a row, then supplement it with vegetables for two days in a row, then two days of protein again.
Alternately, every other day is considered the gentlest for the body, which is why it is usually recommended to stick to it.But for people who are overweight, it may not be enough.That's why they should change different types of food after three, four or five days.
During that period, it is recommended to increase the consumption of bran to two tablespoons.The main list of products for the Dukan diet, which consists of protein foods and vegetables in the phase of alternation, can be supplemented with a teaspoon of any vegetable oil, citrus peel, basil and other additives allowed for "attack".
Introducing vegetables into your diet allows you to make it very diverse.They can be consumed separately, making all kinds of salads, stews, ratatouille and purees.it is combined with meat, preparing soups, casseroles, bigus, omelets, etc.
You should eat this way until the desired result is achieved.Since the expected weight loss in this phase is about a 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 increase;this can also be called consolidation of the obtained results.The Dukan diet recommends consolidation at a 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 should be spent for fifty days.
In that 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 ate, namely:
- 200 grams per day of any fruit, except grapes, cherries, dried fruits, figs, bananas.
- A spoonful of honey a day.
- 2 slices of coarse bread or rye bread;
- A portion (200 grams when prepared) of pasta, legumes, lentils, couscous, corn and rice, as well as a couple of 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 portion 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 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 can 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 there is one very important rule for this phase - you must follow a protein day once every seven days, during which you eat only protein food, as in the first phase.
Stabilization phase
This is the last, final stage, which lasts the longest - ideally a lifetime.Its main goal is to prevent weight gain again.In this phase, the Dukan diet suggests creating a menu based on the consolidation phase.However, it is not necessary to adhere to 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:
- Set a day of the week that 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 problems with the gastrointestinal tract, kidney, liver, heart and vascular diseases should avoid the Pierre Dukan diet.In addition, such a diet can harm pregnant women and children, as well as those whose work requires great mental stress.