Dukan diet: basis, stages, disadvantages, advantages and limitations

Dukan diet: what you can eat and in what quantity to lose weight, what are the restrictions and recommendations.

French nutritionist Pierre Dukan in the late 90s. developed his own weight loss program, the essence of which is increased consumption of protein foods and a pronounced limitation of the amount of carbohydrates.

The basis of the Dukan diet

It consists of carbohydrate starvation of cells - the supply of glucose from food sharply decreases. Due to a lack of carbohydrates, the body switches to consuming previously accumulated own fats (a reserve source of nutrition). When fats are broken down, ketone bodies are formed exactly as much as is necessary to nourish the cells; subsequently, the ketone bodies disintegrate and are completely eliminated from the body - a natural process.

However, if you overdo it while following a diet (especially if you have health problems), you may develop ketoacidosis : ketone bodies are formed in excess (the rate of synthesis exceeds the rate of their use) and are poorly excreted - the body becomes acidified.

Stages of the Dukan diet: a clear structure is the key to success

have been developed :

The first two are aimed at losing weight, the third - at consolidating the achieved result. Their duration depends on how many kilograms you plan to say goodbye to.

The fourth stage should become your lifestyle, allowing you to maintain your body weight at the desired numbers.

Recommended timing

Stage I: attack - rapid weight loss

It is allowed to consume foods high in protein without restriction, but they must contain a minimum amount of fat and carbohydrates. Hiking allows you to activate the process of losing weight. Be sure to include 1.5 tablespoons of oat bran in your daily diet.

Stage II: alternation - gradual weight loss to the desired kilograms

Alternating proteins with vegetables: the diet of one day should consist only of protein products, the other - vegetables and proteins. Vegetables and protein-containing foods are not limited. The amount of bran consumed daily reaches 2 tablespoons.

Note : if you have not lost the planned number of kilograms within the recommended time frame, the duration of this stage is extended until the desired weight is achieved.

Stage III: consolidation - maintaining the result obtained

You still eat high protein foods and vegetables without restriction, but some indulgences are acceptable. And don’t forget about oat bran - 2.5 tablespoons every day.

*You can add to your daily diet:

– berries with a low sugar content, but no more than a 200-gram container (for example, a cup/bowl);

– one small fruit, a slice of watermelon/melon;

– any types of hard cheese weighing up to 40 grams. and no more than 40% fat, with the exception of blue cheese and goat's milk.

* It is acceptable to consume starch-containing foods once a week - for example, 1-2 baked potatoes, cereals up to 4-5 tablespoons, durum wheat pasta.

* The diet of one day a week should consist only of protein foods . According to Dukan's recommendation, protein day is Thursday. However, you can choose the day that is most convenient for you.

Stage IV: stabilization - maintaining the achieved result for many years

It is allowed to eat any food, but with some restrictions. Throughout your life you follow the rules:

* continue to eat only protein foods one day a week; * limit sweet and starchy foods/dishes; * keep enough vegetables and protein products in your diet; * consume 3 tablespoons of oat bran daily.

Example menu for rotation stage 1-1

Day No. 1

• breakfast - coffee, omelet, carrots, bran bread;
• lunch – steamed lean veal steak, vegetable soup;
• afternoon snack – herbal tea, cheesecakes;
• dinner - fresh vegetable salad, baked meat.

Day No. 2

• breakfast – cottage cheese casserole, kefir;
• lunch - solyanka;
• afternoon snack – coffee, sandwich with lightly salted fish;
• dinner - skim milk or yogurt, meatloaf.

Day No. 3

• breakfast - yogurt, omelet, bread
• lunch - fish soup or meat/vegetable soups;
• afternoon snack - coffee, bran pancakes;
• dinner - raw vegetable salad, chicken cutlets.

Day No. 4

• breakfast - herbal tea, omelet, boiled beets;
• lunch – baked fish, bran;
• afternoon snack - cheesecakes;
• dinner - soup with meatballs.

Day No. 5

• breakfast – lightly salted salmon, coffee, boiled eggs;
• lunch - cabbage salad, turkey meat;
• afternoon snack – cottage cheese casserole, 0% kefir;
• dinner - processed cheese, fish with vegetables, tea.

Day No. 6

• breakfast - coffee, cheesecakes;
• lunch - bran bread, fish soup;
• afternoon snack – crustacean or shellfish salad;
• dinner - baked fish or meat.

Day No. 7

• breakfast – chicken fillet, tomato and radish salad;
• lunch – soup with veal meatballs;
• afternoon snack – cheesecakes, coffee;
• dinner - zucchini dishes, kefir.

The main task of the second stage of weight loss according to Dukan is to maintain and consolidate the results of the first phase, as well as to bring the diet closer to the usual one, without the possibility of returning the lost kilograms during the “Attack” period.

Dukan diet: allowed foods

The list is quite wide, so you can prepare a variety of dishes, which will make your diet comfortable.

Important:

* From the second stage all vegetables are allowed. * Nutritionists recommend eating no more than 500 grams of meat per week. * At all stages, refrain from drinking alcohol, eating sugar, fried potatoes and fruits with high glucose content (cherries, bananas, grapes, cherries). * You can complete the Dukan nutrition program, starting from the first stage, only twice in your life with a break of at least two years. * Don't forget about bran - a source of vitamins A, B and E, and dietary fiber. Once in the digestive system, bran normalizes the intestinal flora and helps cleanse the intestines. * Drink at least 2 liters of fluid daily. * Try to walk more (at least 20 minutes a day) and avoid using the elevator.

“Attack” phase menu for the week

Day No. 1

• breakfast – meat, steamed scrambled eggs, coffee or tea;
• lunch - bran bread, fish soup;
• afternoon snack – meringue or cottage cheese casserole;
• dinner - green or herbal tea, baked meat.

Day No. 2

• breakfast – mineral water or tea, bran pancakes;
• lunch – boiled egg, soup with lean meat (veal, beef);
• afternoon snack – low-fat yogurt;
• dinner – steamed fish or crustaceans.

Day No. 3

• breakfast – tea, fish, omelette;
• lunch – skim milk, chicken cutlets;
• afternoon snack – yogurt or kefir, cottage cheese;
• dinner - shellfish or lightly salted salmon.

Day No. 4

• breakfast - green tea, processed cheese, bran bread;
• lunch - soup;
• afternoon snack – coffee, cottage cheese casserole;
• dinner – steamed rabbit meat, kefir.

Day No. 5

• breakfast - yogurt, two boiled eggs;
• lunch - kefir, chicken liver or fish cutlets;
• afternoon snack – lean ham or cottage cheese, skim milk;
• dinner – herbal tea, duck/goose/turkey fillet, processed cheese.

Day No. 6

• breakfast – omelet, coffee, two crab sticks;
• lunch – lean chicken broth with meatballs;
• afternoon snack – yogurt, bran;
• dinner – gluten (2 tbsp), green tea, seafood.

Day No. 7

• breakfast – cottage cheese casserole, coffee;
• lunch - bran bread, parsley, fish soup;
• afternoon snack – light curd dessert, tea;
• dinner - kefir or skim milk, chicken cutlets.

The given Dukan diet can be adjusted depending on how you feel, namely, reduced by creating a menu for 3 days. For example, meals can be swapped or food intake limited to 3 times a day. To diversify your diet, the network offers specially designed dishes - “recipes for the first stage.”

The duration of the “Attack” phase varies in the range of 3-10 days and depends on excess weight: up to 20 kg – 3-5 days, from 20 to 30 kg – 5-7 days, over 30 kg – 7-10 days.

Most of the permitted dishes can be cooked both on the hob, in the oven, and in a slow cooker, pressure cooker, or double boiler.

Pros of the Dukan Diet

* Four thoughtful sequential stages ensure the reliability and effectiveness of the nutrition system, discipline and motivate you to stick to the program.

* There is no need to keep a food diary and count calories daily - there is no emphasis on the process of losing weight.

* Lost extra pounds do not come back, provided that the fourth stage of the Dukan diet becomes a way of life.

* There is no need to limit yourself in the amount of food you eat - you can eat enough and not suffer from hunger.

* There are no strict nutrition rules, as well as requirements for observing food intake by the hour - convenient for people with irregular working hours.

* Starting from the 3rd stage, fruits and berries are allowed in moderate quantities - the body receives natural benefits necessary for the functioning of organs and tissues.

Content:

• 1 Essence
• 2 Main stages. 2.1 ATTACK STAGE: quick result
• 2.2 ALTERNATING STAGE: correct weight
• 2.3 STAGE OF CONSTRUCTION: do not let the weight return
• 2.4 STABILIZATION PHASE: for life

The diet in 2021 has become one of the leading diets for healthy eating. Based on official data, all people who tried the diet every day achieved significant results within a short time. The barrage of criticism could not affect the number of those who successfully lost weight using this diet. It appeared 30 years ago. However, over the past 5 years it has gained the greatest demand.

Disadvantages of the Dukan Diet

* The process of losing weight is long. At first, the kilograms literally “melt” before your eyes, but then the process slows down - be patient.

* Failure of the menstrual cycle is possible due to the restriction of the intake of fats and carbohydrates into the body with food. It is most often observed in the initial stages, but as the diet expands, as a rule, the menstrual cycle is restored on its own.

* Poor health, lethargy, fatigue and dizziness may occur due to severe carbohydrate restriction. Also, at first, euphoria may occur, which later gives way to nervous breakdowns or mood swings - the result of the effect of ketone bodies on the brain. To cope with these conditions, add complex carbohydrates (legumes, root vegetables, etc.) to your diet.

* Changes in the smell of sweat and urine, the smell of acetone from the mouth, increasing thirst, nausea, dizziness, poor health and weakness are a consequence of excessive formation of ketone bodies. Drink more fluids, but if the measures taken do not help in the short term, consult a doctor.

* Limiting fat intake may impair the absorption of certain minerals and vitamins (such as vitamin D). To compensate for their deficiency, take vitamin-mineral complexes.

To avoid negative consequences, do not rush, follow the steps and nutritional recommendations. If, despite everything, you feel unwell and you cannot maintain the diet, abandon the program and consult a doctor. You may have previously undiagnosed diseases.

↑ Essence

The essence of the diet was developed by a famous scientist from France.
He called it “eat and lose weight.” These two words reflect the essence of this diet. It is based on the adoption of nutritional elements that saturate the body, but are low in calories. The diet includes a wide variety of fish, meat, and milk. These products will not allow a person to become exhausted either physically or mentally. A hunger strike is easily tolerated and does not take away a person’s strength. The main principle of the diet is the process of consuming protein and avoiding harmful carbohydrates to the maximum. The diet was developed by Pierre Dukan. Her main popularity came after the 2006 book “I Can’t Lose Weight.” This book has been translated into a large number of languages ​​and over 10 million copies have been published.

Restrictions for the Dukan Diet

Diseases of the gastrointestinal tract

The production of enzymes is reduced and the function of the digestive system suffers, so the process of high-quality breakdown and absorption of protein foods is disrupted. In addition, excessive stress with increased protein consumption can lead to exacerbation of existing ailments. Constipation is possible due to fat deficiency.

Diabetes

On some Internet resources there is information that the Dukan diet for type II diabetes mellitus works wonders. Perhaps, in some cases, thanks to the program, the well-being and course of the disease actually improves. However, diabetes is a disease in which metabolism is already impaired. Patients must adhere to a certain type of diet and this is not the Dukan diet at all.

There is no need to conduct any experiments on your health on your own; it is better to consult with your doctor.

Kidney diseases

The final product of protein breakdown is urea, which is excreted by the kidneys. When consuming large amounts of protein, the load on the kidneys increases, so the organ may not cope with its task.

Harm and contraindications

The Dukan diet is strictly contraindicated in a number of the following cases:

1. People with metabolic disorders.
2. For patients with diabetes.
3. In the presence of pathologies of the kidneys, liver, digestive tract.
4. Pregnant and lactating women.
5. Girls with irregular menstrual cycles.

For people without these problems, the use of the Dukan diet is acceptable, but - we repeat once again - it is safe to contact such tests only as prescribed by a doctor. Typically, specialists in weight loss clinics do not recommend such experiments on health. Moreover, methods have long existed and been working in the world that allow you to quickly lose weight without harm to the body, and most importantly, then maintain the achieved result. By taking comprehensive courses that combine the principles of proper nutrition with psychotherapy, people consciously change their eating behavior in a healthy direction, and therefore not only easily maintain the desired weight for many years, but also, as a rule, find new meanings and new happiness in life.

Dukan diet: reviews

People respond differently: some are delighted, others consider the diet ineffective. What is the reason for this? The fact is that losing a certain amount of extra pounds is not universal for everyone. There is a dependence on the individual characteristics of the body, initial weight and adherence to the program. However, most people report positive results.

The Dukan diet is not suitable for everyone, although the author himself believes that his system does not harm health. It may be best if you consult with your doctor/nutritionist before starting the program. It may be healthier and more effective for you to choose a different approach to losing weight.

Author : Koretskaya Valentina Petrovna, pediatrician,

resident doctor of the children's department

Photo: www.pexels.com

Where to begin

The Dukan Diet provides a menu for every day, in which protein foods should dominate.

The Dukan diet is an effective way to lose weight. You can independently create a menu for every day for any phase if you use the nutrition scale and diet food table.

Therefore, you should familiarize yourself with the tables where all prohibited and permitted products are indicated. It is important to gradually prepare the body for such stress.

Preparatory stage

First you need to limit salt and sugar in your diet. This will reduce stress during the complete elimination of them in the first stage. Nutritionists advise eliminating wheat bread and baked goods. They can be easily replaced with other products.

An important component is the drinking regime, which will require close analysis. Coffee and soda should be completely eliminated, replacing them with plain water or natural decoctions . Having gone through the preparatory stage and thoroughly strengthened your knowledge of the nutritional system, you need to cleanse your body.

How to cleanse your body of toxins and waste before losing weight

Toxins and wastes that accumulate in the body interfere with its normal functioning.

The opinion of nutritionists is clear on the need for cleansing measures . These include a course of enemas.

You can make them yourself, using an Esmarch mug. The course lasts 5 weeks.

In the 1st week, enemas are given every day, already in the second week it is necessary to perform the procedures every other day, in the third week - after two days, in the fourth week - after 3 days.

And the last week ends with one procedure. Experts also advise taking herbal diuretics. These are bearberry leaves, cornflower flowers and licorice root.