Despite the fact that the Dukan protein diet became 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 is named after its creator, French neurologist Pierre Dukan.Yes, exactly a neurologist.Interestingly, 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 long suffered from being overweight.Unexpectedly, the diet he developed gave excellent results - the doctor's first patient lost almost three kilos in just five days and in the following days he lost another kilo and a half.It was this incident that marked the beginning of Dukan's career as a nutritionist.Subsequently, 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 several days and are interested in different weight loss systems, you have probably heard about low-carb or low-protein diets.It is based on them that Pierre Dukan's diet is built.However, unlike the first, it includes a whole set of actions that allow 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 just four steps.Each of them pursues a specific objective, has a different duration and involves the consumption of different products.But all these steps have a common component - the basis of your diet is proteins, through which weight loss occurs.This effect of protein foods is explained by the fact that the body has to spend a lot of energy on its absorption, the lack of which it has to compensate for with fat deposits.In addition, proteins are broken down slowly, so nutrients enter the blood in small portions, 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 absence of restrictions on volumes or number of portions allows you to always be satiated.Despite this, you still shouldn't overeat;it's best to keep it in moderation.It is recommended that all Dukan Diet dishes be prepared without frying in oil or other fats.Any 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 the amount, try salting food only after cooking.
To remove protein breakdown products from the body, 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 intestinal and stomach problems.Just one and a half to three spoons of this wonderful product per day will not only improve peristalsis and relieve constipation, but also help reduce cholesterol levels.Bran should be consumed throughout the diet.They can be steamed, added to yogurt or kefir, ground and baked.
Well, to ensure that following the Dukan protein diet has an even better effect, take daily walks or do sports during it.
Stages of the Dukan diet
The greatest consumption of protein foods occurs in the first two stages.
The main products of the Dukan diet at this time:
- seafood - squid, oysters, shrimps, crayfish, mussels and so on;
- fish – fish of any type, canned and smoked, are allowed;
- poultry, except goose and duck;
- lean meat - veal, rabbit, beef, lean ham.Pork is not advisable, but you can still eat it, just choose pieces of meat without fat;
- offal - tongue, liver, kidneys;
- eggs;
- zero-fat dairy products.
At the second stage, vegetables are included in the menu, but only those that contain a minimum of carbohydrates.These include:
- tomatoes, green salad, radish, pumpkin, 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 carbohydrate-containing foods and drinks are introduced into it.Let's look at each step in more detail.
Attack stage
This is the most difficult step, but also the most effective.During it, metabolic processes change, the fat splitting process is activated and greater weight loss occurs.Despite the great effectiveness of the attack phase, it is not recommended to indulge in it for too long, as it can be dangerous to your health.
Its duration should directly depend on the amount of kilos you want to lose throughout the diet:
- If you intend to lose 5 pounds or less during the entire diet, the attack phase should last 2 days;
- 6 to 10 kilos – 3 to 5 days;
- 11-20 kg in 6 to 7 days
- more than 20 kilos – from 7 to 10 days.
The Dukan protein diet in the first stage, depending on the initial weight, allows you to eliminate 2 to 6 kilos.During it, you can eat only protein foods, the list of which was given above.In addition, moderate amounts of unsweetened black, herbal and green tea, rosehip infusion and coffee are allowed.To prepare and season dishes, you can use salt, gelatin, yeast, soy sauce, vinegar, lemon juice, mustard, herbs, seasonings, half a medium onion per day, dill and parsley.To make it easier to create the right diet, we suggest that you familiarize yourself with a sample menu.
Pierre Dukan's diet - attack on the menu
First day
- low-fat bran yogurt, some boiled eggs and tea;
- tongue formaldehyde;
- fish fillets marinated in herbs and lemon juice and then grilled.
Second day
- omelet and coffee;
- chicken soup with herbs;
- beef stew.
Third day
- cottage cheese and coffee;
- fish cutlets;
- portion of cooked seafood.
Fourth day
- boiled chicken, tea and yogurt;
- steak fried in a non-stick frying pan without adding fat or oil.
- roasted fish.
Fifth day
- scrambled eggs, milk or tea with milk;
- fish soup with the addition of herbs;
- chopped chicken cutlets.
In order not to fall apart, you should not feel hungry, so help yourself to snacks.Any products are suitable for them, of course, those that are permitted.For example, you can prepare chops or cutlets, stock up on yogurt or cottage cheese;besides, even an ordinary glass of milk or kefir will be a good snack.
Alternation stage
Unlike the first, the second stage of the Dukan diet also includes vegetables in the diet, but only those that do not contain many carbohydrates and starch.Their list has been given above.But unfortunately, you can't eat vegetables whenever you want.The goal of the alternation 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 foods, tomorrow proteins 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 and then again for two days of protein.
Alternating every other day is considered the most gentle on the body, so most of the time it is recommended to follow it.But for very heavy people, this may not be enough.Therefore, they should alternate between different types of food after three, four or five days.
During this period, it is advisable to increase your bran consumption to two tablespoons.The main list of products of the Dukan diet, consisting of protein and vegetable foods in the alternation phase, can be supplemented with a teaspoon of any vegetable oil, citrus zest, basil and other permitted additives for “attack”.
Introducing vegetables into the diet makes it very diverse.They can be consumed separately, making all types of salads, stews, ratatouille and purees.combine with meats, preparing soups, casseroles, bigus, omelettes and so on.
You should eat this way until the desired result is achieved.As the expected weight loss at this stage is about one kilo per week, it can last from one month to six months.
Consolidation stage
The main task of this stage is to maintain the new weight and prevent further increase;this can also be called consolidation of the results obtained.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 kilos in the first two stages, the third must be carried out for fifty days.
During this period, a gradual return to the usual diet begins.The menu in the consolidation stage is significantly expanded and others are added to the foods you ate, these are:
- 200 grams per day of any fruit, except grapes, cherries, dried fruits, figs, bananas.
- One tablespoon of honey per day.
- 2 slices of thick bread or rye bread;
- A portion (200 grams when prepared) of pasta, vegetables, lentils, couscous, corn and rice, plus some roasted or boiled potatoes.All these products can be consumed 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 no 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 of bran to two and a half tablespoons.
Additionally, in the first half of the consolidation phase, you can organize a “celebratory” dinner or lunch once a week, during which you can eat whatever you want and even drink a glass of wine.In the second semester, these dinners may be held twice a week.
But for this phase there is one 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 stage
This is the last stage, which lasts the longest - preferably a lifetime.Your main goal is to prevent weight gain again.At this stage, the Dukan diet suggests building a menu based on the consolidation phase.However, it is not necessary to observe it as strictly as before, as minor violations will no longer lead to rapid weight gain.
The main thing is to avoid old eating habits and follow three mandatory rules:
- Determine for yourself a day of the week when you will only eat protein and always stick to it.
- Eat three tablespoons of bran daily.
- 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.Furthermore, this diet can harm pregnant women and children, as well as those whose work requires great mental stress.