Despite the fact that the Dukan protein diet became widely known quite a long time ago, it is still extremely popular today 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 is named after its creator, French neurologist Pierre Dukan.Yes, a neurologist to be exact.Strangely enough, initially the doctor had nothing to do with dietetics;the impetus for studying this area was Dukan's desire to help his friend who had suffered from being overweight for a long time.Quite unexpectedly, the diet he developed brought excellent results - the doctor's first patient lost almost three kilograms in just five days, and another kilogram and a half in the following days.This incident marked the beginning of Dukan's career in nutrition.After that, the doctor improved his system and made it as safe and effective as possible.
The principle of the Dukan diet
If you've been concerned about losing weight for a few days and are interested in different weight loss systems, you've probably heard about low-carb or low-protein diets.Pierre Dukan's diet is based on these.However, unlike the first ones, it contains a whole series of actions that allow not only to achieve the desired result, but also to consolidate it in the long term.
The weight loss process recommended 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 these stages have a common component - the basis of their diet is proteins, due to which weight loss occurs.This effect of protein-containing foods 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 break down slowly, so nutrients enter the blood in small doses, as a result of which a person does not feel hungry for a long time.
Basic recommendations for following the Dukan diet
In addition to the abundance of proteins, the lack of restrictions on quantity or the number of portions allows you to always be full.Nevertheless, you should still not overeat;it's better to keep it in moderation.All Dukan Diet food is recommended to be prepared without frying in oil or other fat.All sweets, alcohol, fats, flour products, cereals and other high-carbohydrate foods should be excluded from the menu.At the same time, it is recommended to reduce salt intake.To control its quantity, try to salt the food only after cooking.
To remove the breakdown products of protein from the body, make sure to drink as much clean water as possible every day;its volume should be at least one and a half liters.An abundance of protein-containing foods does not have the best effect on the functioning of the gastrointestinal tract.Eating oat bran helps reduce the likelihood of intestinal and stomach problems.One and a half to three spoonfuls of this wonderful product a day not only improves peristalsis and relieves constipation, but also helps reduce cholesterol levels.Bran should be consumed throughout the diet.They can be steamed, added to yogurt or kefir, ground and baked together.
Well, in order to achieve an even better effect of following the Dukan protein diet, take a daily walk or do sports during it.
Stages of the Dukan diet
The highest consumption of protein foods occurs in the first two stages.
The main products of the Dukan diet are currently:
- seafood - squid, oysters, shrimp, crab, clams and so on;
- fish – any kind, 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 eat it regardless, just choose cuts of meat without fat;
- offal - tongue, liver, kidneys;
- egg;
- zero-fat dairy products.
In the second stage, vegetables are on the menu, but only those that contain minimal carbohydrates.These are:
- tomatoes, lettuce, radishes, pumpkins, peppers, leeks, sorrel, onions, turnips, green beans, spinach, chicory, zucchini, cucumbers, all kinds of cabbage, celery, carrots, Swiss chard, beets, eggplant, asparagus, mushrooms, and 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 included.Let's look at each section in more detail.
Attack stage
This is the most difficult, but also the most effective stage.During this time, the metabolic processes change, the process of breaking down fat starts and the greatest weight loss occurs.Despite the high efficiency of the attack stage, it is not recommended to get carried away with it for too long, because it can be dangerous for your health.
The duration of this depends directly on how many kilograms you want to lose during the diet:
- If you want to lose 5 kilograms or less during the whole diet, the attack should last for 2 days;
- 6-10 kilograms – 3-5 days;
- 11-20 kilograms between 6-7 days
- more than 20 kilograms – 7-10 days.
The Dukan protein diet allows you to lose 2-6 kilograms in the first stage, depending on the initial weight.During this time, you should only eat protein-containing foods, which were listed above.In addition, moderate amounts of unsweetened black, herbal and green tea, rosehip infusion and coffee are allowed.To prepare and season food, you can use salt, gelatin, yeast, soy sauce, vinegar, lemon juice, mustard, herbs, spices, half a medium onion, dill and parsley per day.In order to make it easier to prepare a suitable diet, we recommend that you familiarize yourself with an example menu.
Pierre Dukan's diet - menu attack
First day
- low-fat bran yogurt, a couple of boiled eggs and tea;
- tongue aspic;
- fish fillet marinated in herbs and lemon juice, then grilled.
Second day
- omelette and coffee;
- chicken soup with herbs;
- beef stew.
Third day
- cottage cheese and coffee;
- fish slices;
- a serving of boiled seafood.
Fourth day
- boiled chicken, tea and yogurt;
- beef steak cooked in a non-stick pan without added fat or oil.
- fried fish.
Day five
- scrambled eggs, milk or tea with milk;
- fish soup with added herbs;
- chopped chicken pieces.
In order not to fall down, do not allow yourself to be hungry, so give yourself a snack.Any product is suitable for them, of course, those that are allowed.For example, you can make slices or slices, fill with yogurt or cottage cheese;moreover, even an ordinary glass of milk or kefir will be a good snack.
Alternating section
Unlike the first, in the second stage of the Dukan diet, vegetables are also included in the diet, but only those that do not contain many carbohydrates and starches.Their list is given above.But unfortunately, you can't eat vegetables whenever you want.The essence of the alternating phase is that protein-only days and protein and vegetable days alternate.The alternation can be different, for example today you eat only protein foods, tomorrow protein and vegetables, the day after tomorrow protein again, and so on.Or you eat protein on two consecutive days, then you supplement it with vegetables on two consecutive days, and then again on two protein days.
The two-day alternation is considered to be the most gentle for the body, so it is most often recommended to follow it.But for people who are too heavy, this may not be enough.Therefore, after three, four or five days, they should alternate different types of food.
During this period, it is advisable to increase the consumption of bran to two tablespoons.The main list of Dukan diet products, which consists of protein-containing foods and vegetables in the alternating phase, can be supplemented with a teaspoon of any vegetable oil, citrus peel, basil and other additives approved for "attack".
The introduction of vegetables into the diet allows it to be very diverse.They can also be eaten separately, you can make all kinds of salads, stews, ratatouille, purees.combine with meat, soups, casseroles, bigus, omelettes and so on.
You have to eat like this until you get the desired result.Since the predicted weight loss at this stage is about one kilogram per week, this can take anywhere from one month to six months.
Consolidation stage
The main task of this stage is to hold the new weight and prevent its further growth;this can also be called the consolidation of the obtained results.The Dukan diet recommends ten days of consolidation per kilogram of weight loss.In other words, if you managed to get rid of five kilograms in the first two stages, then you need to do the third for fifty days.
During this period, a gradual return to the usual diet begins.The Consolidation Stage menu has been significantly expanded and more are added to the foods eaten, these include:
- 200 grams of any fruit per day, except grapes, cherries, dried fruit, figs, bananas.
- One tablespoon of honey a day.
- 2 slices of coarse bread or rye bread;
- A serving (200 grams prepared) of pasta, legumes, lentils, couscous, corn and rice, and a couple of baked or boiled potatoes.All these products can be consumed only once a week in the first half of the consolidation phase, in the second - twice a week and without adding a portion of oil.
- Fatty meat, but no more than once a week.
- 40 grams of low-fat hard cheese per day.
- The permissible dose of vegetable oil is increased to one tablespoon per day, and bran to two and a half tablespoons.
In addition, 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 drink a glass of wine.In the second half, such dinners can be held twice a week.
But in this phase there is a very important rule - be sure to observe the protein day once every seven days, during which you eat only protein-containing foods, as in the first phase.
Stabilization stage
It is the final, final stage that lasts the longest – ideally a lifetime.Its main goal is to prevent weight gain again.In this phase, the Dukan diet recommends preparing a menu based on the consolidation phase.However, it is not necessary to comply as strictly as before, because minor violations no longer lead to rapid weight gain.
The most important thing is to avoid old eating habits and follow three mandatory rules:
- Set a day of the week when you 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, those with serious gastrointestinal, kidney, liver, cardiovascular disease should avoid the Pierre Dukan diet.In addition, such nutrition can harm pregnant women and children, as well as those whose work requires great mental stress.