Dukan protein diet - stages, principles, menu for every day, reviews

People who are overweight know firsthand how difficult it is to choose for themselves that one diet or nutritional system for weight loss that would lead to a noticeable effect, but would not be too stressful for the body. They begin to conduct experiments, go on the Kremlin diet, the 6-petal diet, the kefir or buckwheat diet, the Estonian or Japanese diet. In such a situation, it is necessary to take an example from world celebrities, for example, Julia Roberts and Angelina Jolie. These famous actresses amaze with their slimness and beauty; the Dukan diet .

Pierre Dukan is a French nutritionist who developed a weight loss diet that includes four phases. The main rule of the Dukan system is that in the first phase of weight loss it is permissible to eat only proteins, and forget about carbohydrate and fatty foods. Such simple rules of the Dukan weight loss system allow the body to spend a large amount of energy only on digesting food. The lack of glucose in the body during the period of gradual weight loss provokes the burning of fat mass.

The Dukan diet is loved by most celebrities because it does not sharply limit a person’s food intake. The body does not experience severe stress, and there is also no feeling of constant hunger during long-term weight loss. The Dukan diet is varied and accessible to everyone. The main thing is to strictly monitor your diet and follow all the recommendations of the French nutritionist. It is worth noting that Pierre Dukan has 30 years of medical practice experience. His weight loss system is recognized as one of the most famous in the world. Whether such a diet is suitable or not is up to you to decide?!

What is the secret of the Dukan diet?

To understand all the intricacies of the Dukan diet, you need to understand the basic principle of burning calories in the body. A person cannot work without constant replenishment of energy reserves. The body receives energy from food, which contains proteins, fats and carbohydrates. To process fatty, floury and sweet foods, the body needs less time and effort, but to process proteins it will need to work hard.

Eating one protein food throughout the week of the diet leads to noticeable weight loss. The lack of glucose in the blood forces the body to break down fat reserves.

This is the whole secret of the system, which many knew, but was successfully put into practice only by a French nutritionist. He does not call for eating one protein food for a whole week, he suggests gradually and without stress for the body, switching to a proper nutrition system, losing weight without strict diets and fasting.

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The diet consists of a variety of foods that can only be consumed during a certain phase of the Dukan Diet. So that a person can comfortably learn new habits, diet and lose weight, the French doctor divided the diet into several stages of weight loss, each of which has a different set of acceptable foods.

History of appearance↑

The creator of the world-famous diet is Pierre Dukan, who calls the nutrition system he developed low-carbohydrate. The bottom line is this: a person consumes a lot of protein, limiting carbohydrate intake to a minimum. Experts draw an analogy between the Dukan diet and the domestic Kremlin weight loss system, as well as the Atkins diet plan.

An interesting analogy is drawn by P. Dukan with the primitive man-farmer, who, in search of food, caught a mammoth and satisfied his need for food. Moreover, gathering was gradually replaced by hunting, meat became the main food for our ancestors. The reason for excess weight in modern people is an illiterate combination of foods with each other and the consumption of huge amounts of carbohydrates. Fast food restaurants at every step offer the busy resident of a big city burgers, shawarma, pies, pasties, etc. High-calorie food quickly satisfies hunger, but a simple office worker does not need that amount of energy. And the excess is deposited on the hips and abdomen, covering the body with unaesthetic folds of fat.

Pierre Dukan analyzed the evolution of human nutrition and realized that eating meat leads to muscle gain. And the absence of sugar and carbohydrates in the diet guarantees the preservation of a toned body for many years.

Stages of the Dukan Diet

The effectiveness of the Dukan diet is beyond doubt, since it is rather a nutritional system for weight loss, as close as possible to a healthy and proper diet. This weight loss method is divided into four phases:

• attacks,
• alternations,
• fastening,
• weight stabilization.

Attack Stage

The first 5-7 days of the weight loss stage of the Dukan diet are the strictest, since during this period the body consumes only protein foods. There is an “attack” on all fronts – organs and systems. The digestive tract receives only protein, without carbohydrates and fat.

The acceptable list of food products for weight loss in this phase of the diet consists of:

• white meat chicken,
• turkeys,
• veal,
• beef,
• low-fat offal (veal tongue, chicken hearts, veal liver and kidneys),
• low-fat fermented milk products (kefir, yogurt, sourdough, tofu, cottage cheese),
• egg yolks,
• seafood,
• lean fish,
• any spices.

During the period of weight loss in the “attack” phase, we must not forget about sufficient consumption of plain still water. The average volume of fluid consumed in 1 day of the Dukan diet is 1.5-2 liters. The body must receive the proper amount of water, as this phase can cause constipation. You need to drink up to 2 liters of water per day not only during the “attack” period and diet. This figure should become the norm.

It is important! In order for the intestines to work without problems during the diet, you need to eat 2 tablespoons of oat bran every day. They will help the digestive process and prevent constipation.

The duration of this weight loss phase is on average 7 days. A week of such nutrition will be enough to activate the process of losing weight and burning fat. It is prohibited to stay in this phase for more than 10 days! During this period, you can lose up to 5 kg of excess weight. As the experience of those losing weight according to the Dukan system shows, the average weight loss during this diet can reach 15-20 kg. Also, the Dukan weight loss system helped to lose weight up to 30 kg. But it is worth noting that such results were not achieved in one month!

Dr. Dukan does not recommend consuming sugar and honey during this phase. The slightest amount of glucose in the body will reduce the result of losing weight. If a person cannot live without sweets, then sweeteners can be added to tea and coffee.

All food products can be subjected to:

• extinguishing,
• cooking,
• steaming,
• baking.

The “attack” stage according to the Dukan system is considered one of the most difficult in the diet, but the weight lost after this period should be maximum.

Alternation stage

The duration of this phase depends on the amount of weight lost during the “attack” period. 1 kg of weight lost is equivalent to 10 days of the alternation phase. For example, if during a week of losing weight during the “attack” period you managed to lose 2 kg, then the alternation period should last 20 days.

The food alternation method is based on the introduction of vegetables into the diet. The consumption of meat and dairy products during the diet along with vegetables must be regulated. For example, eat proteins one day, combine proteins and vegetables on the second day, and cook dishes from only vegetables on the third day.

To the products of the “attack” phase you need to add:

• vegetables and fruits without starch (bananas and grapes are not allowed),
• low-fat milk,
• cocoa,
• gelatin,
• low-fat hard cheese,
• hot sauces with chili peppers.

The variety of vegetables during this period of weight loss is quite wide, because you can include in your menu:

• fresh tomatoes,
• cucumbers,
• legumes,
• mushrooms,
• bell pepper,
• celery,
• salad,
• asparagus,
• Chinese and white cabbage,
• greenery,
• beets,
• zucchini.

Also, at this stage of the Dukan diet, one should not forget about 2 tablespoons of oat bran per day. During the period of gradual weight loss, they can be consumed both in pure form and added to other dishes. Drink up to 2 liters of clean water every day.

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Consolidation stage

To record the results of the previous stages of the diet, you don’t need much effort, since foods containing starch (potatoes, corn porridge, durum wheat pasta) are added to the usual foods.

It is important! For good metabolism and rapid weight loss, Dukan recommends eating berries and fruits every day during the diet, with the exception of bananas and grapes. They promote the digestive process, saturate the body with vitamins and glucose. 2 tablespoons of bran and 2 liters of water are mandatory components of the Dukan diet.

It is worth noting that during this period of the diet you are allowed to eat “forbidden” foods, but in moderation and no more than 2 times in 7 days. To please yourself with a treat during the diet, you need to sacrifice one main meal - lunch or dinner.

The duration of this phase is calculated exactly as in the second phase. 1 kg of weight lost in the first week of the Dukan diet is equivalent to 10 days of the results consolidation stage.

Stabilization stage

Having reached this stage of the diet, we must not forget about the basic rules of proper nutrition. Weight stabilization is the main task of any weight loss system. It will be easy to not gain back the lost weight if:

• drink up to 2 liters of water every day,
• eat oat bran regularly,
• one day of the week must be reserved exclusively for protein foods, without fat and carbohydrates,
• every day you are allowed to eat proteins, vegetables, fruits, dairy products,
• eat 2 slices of rye bread or 2 starchy foods per day.

Patience and the desire to have a slim figure will help you gradually lose weight during a long-term diet. The stabilization stage after losing weight should turn into a way of life.

The essence of the French system↑

The duration of nutrition “according to Dukan” may at first glance scare you away, because the Frenchman does not promise miracles. The diet is calculated based on the person’s initial weight. The more extra pounds you have, the longer you will have to eat according to the system. The nutritionist suggests that those who want to find the figure of their dreams focus on the concept of “correct weight”, calculated according to age, gender and characteristics of a person’s bone structure.

There are several principles in the P. Dukan diet and they are easy to remember:

1. Any fatty meat is prohibited, turkey and skinless chicken are allowed;
2. Any fish can be baked, stewed, steamed or grilled;
3. There are no restrictions on seafood;
4. Dairy products - only low-fat or low fat - up to 1.5. Natural yogurts only without sugar;
5. Sugar is generally prohibited, only low-calorie sweeteners (stevia, fit-parade, etc.) are allowed;
6. Salt - in small quantities, it is better to replace it with spices and sauces;
7. Depending on the day, non-starchy vegetables are included in the diet;
8. Fruits are not allowed, with the exception of Goji berries;
9. In the original version of the diet, the author prohibited all types of cereals, but subsequently allowed adding a few tablespoons of buckwheat to carbohydrate days;
10. Vegetable oil - used only for frying, volume - a few drops;
11. A mandatory requirement is the daily consumption of oat bran, 1.5 tablespoons; they can be added to soups, kefir, or simply chewed and washed down with water;
12. The daily water consumption rate is from 1.5 liters.

Another requirement of the system is walking at a brisk pace for 15-30 minutes a day. This is the minimum physical activity that will keep the body of someone losing weight in good shape.

Expert opinion

Egorova Natalya Sergeevna Dietitian, Nizhny Novgorod

I consider the Dukan diet to be one of the riskiest, like all diets that exclude important nutrients from the diet. And I am sure that a balanced diet is more effective and safe for the body, and the diet should contain proteins, fats and carbohydrates in a harmonious combination. Therefore, I would recommend resorting to the Dukan diet only in extreme cases when it is not possible to lose weight using other, gentler methods.

You should only go on the described diet after consulting a nutritionist. When resolving it, the specialist must remember important nuances. Namely, that the Dukan diet is not suitable for people with chronic diseases of the cardiovascular and digestive systems, as well as hormonal and metabolic disorders. But that is not all. Even in a healthy person it can cause unpleasant consequences. The most common of them are: 1) dysbiosis and constipation due to fiber deficiency; 2) disturbance of acid-base balance due to ketoacidosis caused by excessive intake of proteins into the body; 3) malfunctions of internal organs due to metabolic disorders.

There is only one conclusion: you should be extremely careful with the Dukan diet. And using it without prior consultation with a specialist is strictly prohibited.

What results to expect↑

The guarantee of weight loss if you follow all the rules of Dr. Dukan is close to 100%. The nutritionist has written a lot of books, and today there are special forums on this topic online. Those losing weight on Dukan unite in groups of like-minded people, this allows them to feel friendly support in moments close to a breakdown.

The system is designed to last for a long time and this may turn off many. But you shouldn’t be afraid of the length of the process, because the effect, fixed according to all the rules, will last a lifetime.

To get a closer look at the diet, you can watch a thematic video

You can find all the answers to your questions in the books of Dukan himself, in numerous video lectures by a nutritionist on the Internet. Many people who have successfully lost weight on Dukan maintain their blogs online, where they willingly share their personal experiences and delicious recipes for various dishes.

General rules

The French nutritionist does not abandon the basic rules of a healthy diet. His weight loss system prohibits consuming in large quantities:

• alcoholic drinks,
• sweets and bread,
• sugar.

It is not recommended to fry dishes. It is better and healthier for the body to steam, bake in the oven, cook or stew in a slow cooker. For flavor variety, you can serve the dish with tomato sauce, sour cream and garlic sauce, and adjika.

It is important! According to the Dukan diet, you can eat after 6 pm. The main thing is that the final meal should be no later than three hours before bedtime.

In the first and second phases of the diet, the body receives few vitamins and microelements; their reserves must be replenished through the use of vitamin complexes. They are sold freely in every pharmacy. The experience of those losing weight on the Dukan diet shows that weight stabilization, taking into account the extra pounds lost, lasts from 6 months to a year.

Advantages and disadvantages↑

Speaking about the advantages of the weight loss diet developed by Pierre Dukan, the following points can be noted:

• The first kilograms go off quite quickly, which is an additional motivation;
• The system works even in cases where a person has tried various diets and failed many times, gaining weight;
• When properly prepared for a weekly menu, meals can be called varied;
• You quickly get used to the rules of alternating days; you can prepare food for several days - this is economical and reduces the time for preparing systematic dishes;
• Preference is given only to natural products, no canned food or flavor enhancers;
• You can eat at any time of the day or night, there are no restrictions on the amount of food consumed;
• You also won’t have to count calories, which makes many people who are losing weight incredibly happy.

The last two points are an obvious advantage of the Dukan system, because the question: how much can you eat is of interest to all consumers when choosing a diet for weight loss.

Despite the large number of advantages, Pierre Dukan’s system also has its disadvantages:

1. Protein programs are contraindicated for persons with kidney and liver diseases, problems with metabolism, women during pregnancy and lactation, and adolescents during periods of intensive development of the body;
2. Intense production of ketone bodies during protein digestion leads to bad breath and plaque formation on the tongue;
3. A lack of vitamins due to the exclusion of fruits can provoke vitamin deficiency, so it is extremely important to take multivitamin preparations while following the Dukan diet;
4. The lack of fiber in the diet can cause constipation, so it is allowed to add wheat bran to oat bran. They will improve intestinal motility and promote more effective cleansing;
5. Low-carbohydrate diets have a suppressive effect on people of creative professions, because... there is no adrenaline boost as when eating sweets and other foods rich in carbohydrates.

Another significant disadvantage of the Dukan system is that with a large number of extra pounds, it can last for months and years. After all, the achieved correct weight will still have to be properly maintained; the stabilization period is an important stage in the entire plan of the French nutritionist.

Detailed Dukan diet menu for every day

This table helps to calculate the amount of food needed by day for the entire week of weight loss during the “attack” and alternation stages. It is worth noting that in the alternation phase, the Dukan nutrition system should consist of both protein foods and vegetables.