When we hear the word “diet,” we involuntarily think of strict restrictions on food, its quantity, and a small list of foods that can be consumed. But on the Dukan diet everything is completely different. Yes, the first stage will have to be a little patient, but it literally takes from 3 to 6 days (as the calculator calculates). Starting from the second stage of the Dukan diet, you can pamper yourself with all kinds of pizzas, cakes and buns. All this is possible thanks to the so-called DOPs (permissible products) and permitted products. How to use them correctly, how to count their quantity in a finished dish, how not to exceed the allowed daily allowance, and also what delicious dishes can be prepared with their help - we will talk about this and much more in this article.
Author of the article
Yulia Alexandrovna Bortnovskaya
Nutritionist-consultant. Biologist, teacher of human anatomy. Cosmetologist
Articles written
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What are DOPs?
On various websites and in social networking groups dedicated to the Dukan diet, you can often come across the incomprehensible word “DOP”. What does it mean? DOP is essentially an abbreviation of the word “acceptable”, that is, foods that can be added to your diet, but in limited quantities. Of course, in the ideal Dukan diet scheme, for better weight achievement, it is desirable to minimize the consumption of DOPs, but sometimes we really want something tasty when on a diet.
How do additional supplements differ from permitted products?
Some people who are already familiar with the Dukan diet often confuse the concepts of additional and permitted products, and sometimes even think that they are one and the same thing. But this is not true at all. Acceptable foods in the Dukan nutrition system include a specific list, from which you can choose only two servings per day (all servings will be listed in detail in the article). Allowed products are also somewhat limited for human consumption, but still this list no longer has such strict rules as the DOPs (for example, agar-agar can be used in unlimited quantities).
Another difference between these two groups of products is that DOPs can be included in your diet only from the Alternation stage, while most of the allowed products can be used from the first day of the diet, that is, from the Attack stage.
Pros of the Dukan Diet
Quickly losing the first kilograms increases motivation. The ability to lose excess weight even in cases where this is not the first diet and the body has already developed a stable reaction to various experiments.
Quite tasty and more or less varied food in the second to fourth phases. Natural products.
There are no restrictions on the amount of food and time of consumption, no calorie counting or strict restrictions.
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List of additional supplements
So, now we will look at what belongs to the so-called additional supplements. Below will be a list of all products with an indication of the serving, which is 1 (one) DOP. For our diet, it is important to remember that you can consume no more than 2 servings per day.
Important! Remember that DOPs can be used in your diet starting from the Alternation stage.
- Low-fat drink Actimel 0% fat -1 piece;
- Low-fat cocoa without sugar 11% fat - 1 teaspoon or 7 grams;
- Sour cream 3% fat - 1 tablespoon or 30 grams;
- Soy flour - 1 tablespoon or 20 grams;
- Coconut milk up to 15% fat - 100 ml;
- Soy milk - 1 glass or 150 ml;
- Skim milk powder up to 1.5% fat – 30 grams;
- Corn starch - 1 tablespoon or 20 grams;
- Soy sauce with sugar content - 1 teaspoon or 5 grams;
- Poultry sausages 10% fat - 100 grams;
- Cheese, fat content up to 7% - 30 grams;
- Beef brains 10% fat - 50 grams.
We think correctly
On the one hand, everything is extremely clear: what is there to count one additional additional plus one additional additional? But in reality, alas, it turns out that everything is not so simple, especially when you use all kinds of baked goods or other dishes that contain these products in your diet.
Of course, if, for example, throughout the whole day you ate 1 tablespoon of 3% sour cream and drank 50 ml of coconut milk, you know for sure that you met the norm. Or, let’s say, you used 2 teaspoons of soy sauce with sugar in the preparation of the chicken marinade, and did not consume any other products from this list, then you also met the daily norm according to the DOPs.
But most dishes, especially baked goods, contain both corn starch and skim milk powder, and not 20-30 grams each. That is why we will now figure out, using the example of a recipe for one cake, how to calculate the number of DOPs in a given dish, and also calculate how many days this dessert will have to be stretched out.
To begin with, the recipe for the cake itself, as well as its preparation:
Cake "Coffee Pot"
Ingredients:
For the biscuit:
- Skimmed milk powder – 30 grams
- Corn starch – 40 grams
- Egg whites – 3 pieces
- Chicken eggs – 3 pieces
- Instant coffee – 1 tablespoon
- Baking powder – 1.5 teaspoons
- Sweetener - to taste
- Salt - a pinch
For cream:
- Milk 0.5% – 400 ml
- Egg yolks – 3 pieces
- Corn starch – 20 grams
- Instant coffee – 1 tablespoon
- Sweetener - to taste.
Preparing the biscuit:
Separate the whites from the yolks. Add all other ingredients to the yolks except salt and whites. Beat the resulting mass until smooth.
Beat the whites (there should be 6 of them) with salt to strong peaks, so that when you turn the bowl over, the protein mass stands in place (or you can also check with a spoon - it should stand in this mass).
Gently mix the protein foam with the dough (mass of yolks + all ingredients), adding in parts.
Mix gently from bottom to top, being careful not to damage the whites.
Divide the dough into 2 parts, bake separately, or simultaneously in two forms. The shape should be no more than 20cm.
Bake at 180 degrees for 20-25 minutes. We check the readiness with a toothpick or stick - it should be dry.
Cut each cake into two parts and cool.
Preparation of cream:
Mix milk with all ingredients - egg yolks, corn starch, instant coffee, sweetener. Mix everything until smooth, cook over low heat until thickened, constantly stirring the cream with a spoon.
Cool the finished cream until warm and brush the cakes with it.
Place the cake in the refrigerator to soak in the cream for at least 4-5 hours, but preferably overnight.
This was our recipe for a rather tasty and easy-to-prepare cake. Now let’s get down to the most important thing – calculating additional supplements.
Among the ingredients for the biscuit we see corn starch, in the amount of 40 grams, which corresponds to two DOPs. Also in the list of ingredients, there is skimmed milk powder in the amount of 20 grams, which corresponds to one DOP. Thus, in just one biscuit we get 3 DOPs, which is already too much in terms of quantity for 1 day. Next, we consider the composition of our cream: among the ingredients we again see corn starch in the amount of 20 grams, which corresponds to 1 DOP.
Total:
Biscuit 3 DOP + Cream 1 DOP = 4 DOP per cake.
Therefore, this cake is designed according to the additional supplements for 2 days, provided that no other additional products are consumed during these days.
If your menu, in addition to the cake, contains a couple of dishes containing additional products, then, of course, the calculations will become more complex, but remembering the school mathematics course, you can cope with this. In this case, I suggest putting a little effort into counting the number of DOPs in each serving.
As an option, you can weigh the finished dish (in our case, it’s a cake). The resulting weight will correspond to 4 additional weights. You can write this number down. And then, it will be elementary to calculate how many DOPs are contained in each piece that you cut for dessert. To do this, you will also need to weigh a piece of cake and write down the number. And then, remember the rules of proportion:
Weight of the cake in grams (let’s say 700 grams) – 4 DOPs
Your piece in grams (let’s say 150 grams) – X extras
We get: 150*4/700 = 0.86 DOPs in the piece you cut off.
And in the same exact way, you can calculate the number of DOPs in each serving of any dish; I repeat, this is the case if you have several DOP-containing dishes, baked goods, etc.
But, in my opinion, it is much easier not to complicate your life, but simply to enjoy the opportunity to eat deliciously and lose weight, and for this, simply do not combine such complex dishes in one day. It’s better to exclude all additional supplements for 2 days and calmly eat one and a half cake today and one and a half tomorrow, without complicating your life with weighings and calculations.
What is the Dukan diet
The Dukan diet is designed for several months, depending on the initial weight. In this case, you can eat any amount of food at any time, the main thing is to adhere to the following rules.
- Any fatty meat is excluded from the diet, leaving only chicken or turkey without skin; Any fish is also allowed - grilled, steamed, boiled. And any seafood.
- Any low-fat dairy products are allowed, as well as sweet yoghurts with natural flavors (vanilla, coconut, etc.).
- Sugar is prohibited, salt is a minimum. But sugar substitutes, natural spices, sauces (mustard, soy, etc.) are allowed.
- After a few days, it is allowed to introduce an unlimited amount of vegetables into the diet, both raw and boiled, steamed (excluding starchy ones - potatoes, beans, rice).
- A spoonful of oat bran a day is a must.
The diet has several alternating phases - only meat and vegetables plus meat. The duration of the phase depends on the weight (one day after another, three after three, five after five, etc. - see details below).
At least one and a half liters of water per day is a must. Exercise is also required, at least 20-30 minutes of walking a day.
Authorized Products
I really hope that the issue of additional supplements has already been resolved, so now we can begin to study the list of permitted products. This list is quite large, it may even be incomplete, because... There are always some changes in the diet, but the main products will be presented.
Important! Remember that permitted products can be consumed starting from the Attack stage
Those products that do not indicate the recommended amount can be consumed without restrictions:
- Agar-agar;
- Gum (guar, xanthan);
- Soy protein isolate;
- Wheat gluten – up to 2 tablespoons per day;
- Psyllium (plantain seed bran), also known as Phytomucil (sold in pharmacies);
- Egg powder;
- Gelatin – up to 30 grams per day;
- Baking powder;
- Apple pectin;
- Sweeteners (liquid, tablets, powder);
- Flavors;
- Sugar-free syrups (for example, syrups) - up to 20 ml per day;
- Shirataki noodles;
- Goji berries – 1 tablespoon on purely protein days, 2 tablespoons on protein-vegetable days;
- Flax seeds – 1 teaspoon on purely protein days, 2 teaspoons on protein-vegetable days;
- Zula candies – 4 pieces per day;
- Cocoa up to 2% fat;
- Tofu cheese without sugar;
- Tomato paste without sugar in the composition - 2 tablespoons on purely protein days, on protein-vegetable days - without restrictions;
- Yeast;
- Spices, seasonings;
- Mustard powder;
- Chia seeds – 1 tablespoon per day;
- Sugar-free soy sauce;
- Nori leaves.
As you can see, the list is quite large; when choosing products from it, you no longer need to summarize and count anything. The main thing is, if possible, not to take more than the recommended amount, if any. For example, wheat gluten is recommended in the amount of 2 tablespoons per day. Not categorically, of course, if you use 2.5 or 3 spoons. It’s just that gluten tends to retain weight, that is, if you get carried away with this product, you can see the same number on the scale for a long time.
But in general, you can use at least all the products at once in 1 day - there are no strict numbers here, as in the DOPs.
Disadvantages of the Dukan Diet
There are a lot of contraindications, like any low-carb diet.
- Kidney diseases, liver diseases, metabolic disorders, gout, pregnancy and breastfeeding, age up to 18 years.
- An excess of protein, which causes the production of ketone bodies, which suppress appetite and cause fatigue, bad breath and body odor.
- Severe deficiency of microelements and vitamins, which leads to problems not only with appearance, but also with the nervous, cardiovascular and digestive systems.
- Fat deficiency, which leads to gall bladder problems, constipation, etc. May cause hormonal imbalance.
Often it is simply unbearable for people with mental work, since carbohydrates are simply vital for our brain!
