What fruits can you eat on a diet - Dr. Dukan's advice?

Interest in the Dukan diet today is many times greater than interest in other fashionable dietary restrictions.

The diet bears the name of a French doctor, a neurologist by training, but a nutritionist by vocation. Pierre Dukan really specialized in neurology until his close friend approached him with a request to develop a weight loss diet for him. The results turned out to be so stunning that Dukan seriously began to develop the basic principles of his idea of ​​healthy eating, and presented all his developments to the public in the book “I Can’t Lose Weight.” In 2000, the manual sold out in huge quantities. Today, among Dukan's regular clients are Jennifer Lopez, Penelope Cruz and many other world celebrities.

General information

The principle of the Dukan diet is based on the consumption of protein foods that are easily absorbed in the body, which helps to quickly lose excess weight. In addition, in the process of losing weight, the gastrointestinal tract is cleansed of accumulated waste and toxins, as well as metabolism improves. The fundamental products of this method are bran, vegetables, lean fish, lean meat (chicken, turkey).

When losing weight, it is important to first study the list of permitted and prohibited foods that will help bring the person losing weight closer or, conversely, further away from the cherished number on the scale.

If you need to lose 2-4 kg, a special Dukan express diet for 7 days has been developed, which is designed to speed up your metabolism to quickly obtain the desired effect. At the same time, it is strictly forbidden to independently increase its duration, since this can cause serious harm to health. If you are 5-10 kg overweight, you should pay attention to the Dukan diet for a month, which involves gradual weight loss while maintaining a proper diet and exercise.

Due to the fact that low-carbohydrate protein foods do not contain excess calories, they perfectly satisfy the feeling of hunger and maintain high performance and concentration throughout the day.

In order to increase the effectiveness of weight loss, while following the Dukan diet, you should adhere to the following requirements:

• Do morning exercises every day, take walks for at least 20 minutes;
• increase the consumption of clean water to 2 liters per day;
• include oat bran in your daily diet, and their amount directly depends on the stage of the diet.

According to studies, the effectiveness of losing weight using this method has been proven by professionals. As a rule, the loss of excess body weight varies from 0.5 to 30 kg or more, while in 83.3% of cases, 6-12 months after the end of the protein diet, weight stabilization occurs.

The duration of the diet directly depends on excess weight and the individual characteristics of the body.

Depending on the type of ingredients used, the protein method is of the following types:

• Dukan meat diet;
• vegetarian.

The developed Dukan nutrition method consists of four phases:

• "Attack";
• "Alternation" or "Cruise";
• "Pinning" or "Consolidation";
• "Stabilization".

Each stage has its own menu, duration, list of prohibited and acceptable products.

Menu

In the first days of losing weight, it can be very difficult to create a menu. It seems that there are a lot of products, but how to combine them into one dish and form a low-calorie diet for 1 day, and even more so for 1 week, is not always clear. For this purpose, there are sample menus for each phase, on the basis of which you can create your own, taking into account individual preferences.

Detailed menu for each day of the “Attack” phase for a week

Cruise

Consolidation

Express diet for a week

Recently, Dukan developed a new program for losing weight according to his system - an express diet for 7 days (other names - “Dukan diet light”, “Nutrition Ladder”). This is a lightweight version of the main technique.

Analogues. The Atkins and Kremlin diets are similar to the Dukan diet.

Advantages and disadvantages of the technique

The Dukan diet involves using exclusively natural healthy ingredients that enrich the body with essential vitamins and minerals. However, such a nutrition system has some pros and cons, contraindications that are important to consider in the process of losing weight.

Advantages of the technique

1. Stabilization of weight and maintenance of results for a long time.
2. Safety.
3. High efficiency. If you follow the diet and basic requirements, weight loss per week will be from 1.5 to 6 kg.
4. There are no restrictions on the amount of food consumed and on the time of eating.
5. Significant weight loss from the first days.
6. A wide list of products, the use of which allows you not only to quickly lose weight painlessly, but also to prepare delicious culinary masterpieces without compromising your figure.

The Dukan protein diet eliminates the possibility of using special chemical additives for weight loss, which have a destructive effect on the body.

The Pierre Dukan diet, among other methods of losing excess weight, has a distinctive feature - it can be carried out at home, at work, on a business trip, at a resort or even in a restaurant. To do this, it is enough to know the permitted products by stages.

Cons of a protein diet

1. Limited fat intake. At the same time, their deficiency in the body can lead to deterioration of the skin condition, the development of atherosclerosis, disruption of cholesterol metabolism, inhibition of reproductive function, and deterioration of the nervous system.
2. Imbalance of the diet, the need to take vitamin and mineral complexes throughout the entire period of weight loss.
3. The difficulty of adapting the body to a new diet, as a result, a person’s performance decreases and fatigue increases.

The Dukan diet necessarily requires the daily consumption of oat bran.

Often in settlements remote from the city it may be difficult to purchase this product, which is why before you start losing weight, you should first stock up on it. This will eliminate the dependence of losing kilos on the delivery time of bran.

Product Lists

When deciding on the Dukan diet, you need to know exactly what you can eat and what you cannot. Moreover, for each stage of weight loss there is its own table of allowed products, which you need to constantly look into.

Attack Phase

Phase Alternation/Cruise

Phase Consolidation / Consolidation

Part I:

Part II:

Phase Stabilization

If you need a more expanded list of permitted foods for each stage, you can find them in Dr. Dukan’s book “I Can’t Lose Weight.”

Reference Information. In the last phases of the Dukan diet, you can eat Shirataki, long white noodles made from glucomannan. It is considered a unique low-calorie product that perfectly fills you up and at the same time helps you lose weight.

Expert opinions and contraindications

Taking into account the reviews of doctors, the strengths of Dr. Dukan’s technique are:

• a carefully developed nutrition ladder, namely the presence of “consolidation” and “stabilization” phases, which help maintain the lost weight;
• low aggressiveness of the program, due to this, in the process of undergoing the technique, a person experiences minimal psychological stress;
• the need for physical activity;
• absence of time “X”, after which it is forbidden to eat.

The weaknesses of the diet include insufficient balance of the diet, as a result, decreased immunity.

Despite the undeniable advantages of this technique and positive reviews from those losing weight, the Dukan regimen is contraindicated for people who have the following diseases:

• renal failure;
• hydronephrosis;
• cholecystitis;
• hypertension;
• gout;
• problems with the cardiovascular system;
• stomach ulcer;
• intestinal dyskinesia;
• pyelonephritis;
• atherosclerosis;
• cholelithiasis.

In addition, it is extremely undesirable for the Dukan Lebedev diet to be used in adolescence or for people whose work involves increased mental work and concentration (for example, doctors, drivers).

If you use this technique for weight loss, you need to take photos before and after it, this will help evaluate the effectiveness of the protein diet at the end of the stabilization stage.

Before you start losing weight, you should determine the optimal weight based on your body type, gender, age, height, and the degree of daily activity.

A specially developed system will help with this - the Dukan diet calculator.

Let us consider in more detail the stages that make up this technique, their duration, the menu for every day, the list of products that are allowed or prohibited for consumption during the period of its implementation.

Contraindications and harm

Since the diet has received an avalanche of criticism from doctors, you need to understand that protein weight loss cannot pass without leaving a trace on the body. A long-term lack of carbohydrates in the diet can result in serious health problems. Therefore, you need to initially imagine what the harm of such a weight loss system is.

Firstly, it has contraindications, failure to comply with which will lead to disruption of the functioning of many body systems:

• the presence of diseases of the cardiovascular system and predisposition to them;
• kidney dysfunction;
• liver pathologies;
• hypertension;
• problems in the reproductive system;
• diseases of bones, joints and spine;
• diabetes;
• adolescence and old age;
• pregnancy and lactation;
• allergy;
• gastrointestinal diseases.

Such a diet should be treated with caution by people who engage in mental work, whose work requires increased concentration (drivers, doctors, etc.), as well as those suffering from metabolic disorders and prone to depression.

Since the diet involves losing weight over a long period of time (sometimes up to six months or more), before starting it, you must undergo an examination and obtain a doctor’s permission.

It’s worth immediately making a reservation about what you may encounter in the hospital by asking the doctor’s opinion about this nutrition system. Pierre Dukan is not favored in his former professional environment, since he turned the ideas of medicine into a business and earned a considerable fortune from them. So don’t be surprised by the negativity towards him.

Secondly, the obvious disadvantages of the Dukan diet can manifest themselves in the following side effects:

• in the absence of carbohydrates in the diet, the body begins to actively break down not only fats, but also muscles (keep in mind that the heart is also a muscular organ);
• without carbohydrates, ketone bodies accumulate in the blood, which can provoke metabolic acidosis and lead to acetone poisoning;
• even 2 liters of water a day does not guarantee normal functioning of the kidneys - therefore, many people who are losing weight complain of pain in this area and an acetone odor from the mouth;
• carbohydrates regulate the functioning of nervous tissues - no other substances will take on this function, which means that breakdowns and depression will be constant companions of losing weight using such a system;
• carbohydrates are the only source of energy for the brain, which requires about 100 grams of pure glucose daily, but where will it get it from on a protein diet;
• lack of fat increases the risk of neurodegenerative diseases (for example, Alzheimer's disease) several times;
• Lack of dietary fiber leads to chronic constipation, bad breath, and deterioration of skin conditions.

Yes, the Dukan diet gives excellent results already at the first stage of weight loss. But at the same time, it is very important to correctly calculate your own strength and be sure that the body will not fail after experiencing such severe stress.

Criticism. Dr. Louris Aronije spoke out strongly against the Dukan diet. He believes that an abundance of protein over a long period of time is too serious a blow to the kidneys.

Phase No. 1 – “Attack”

The first stage of weight loss using the protein method is characterized by rapid weight loss and a noticeable decrease in volume. Among the four phases, the “Attack” stage has the most stringent requirements that must be met impeccably, since it is during this period that the overall loss of excess body weight in the entire Dukan diet is determined.

Often when losing weight, beginners are faced with the problem of where to start in the fight against those extra pounds and what to eat while dieting. Let's consider these issues in more detail.

“Attack” is a powerful loading of the body with protein, which helps to change metabolism and rapidly get rid of fat deposits. In this phase, it is allowed to include protein foods in unlimited quantities in the diet. At the same time, it is important to bake all dishes on the grill or steam them, without using fat, which will eliminate the consumption of excessively high-calorie foods from the menu.

The first phase completely prohibits the intake of plant foods and limits the use of salt and seasonings in the cooking process. A beginner's diet allows the consumption of pure meat, seafood, fish, raw and boiled eggs, and low-fat dairy products.

Mandatory conditions for losing weight at the “Attack” stage are the use of double-ground oat bran of at least 1.5 tbsp. spoons per day and drink plenty of fluids, at least 2 liters. liquids per day.

As a rule, the Attack stage is characterized by increased fatigue, weakness, irritability, hunger pangs, bad mood and dry mouth. That is why at this stage you should not perform heavy physical exercise; it is enough to limit yourself to light warm-up and walking.

To avoid exhaustion of the body during this period, it is important to include vitamins in the diet.

The weight doesn't go away

As already mentioned, at the beginning of the second stage, the weight may reach a certain level. This is due to the following reasons:

1. People who are losing weight do not consume enough fluid.
2. There is an excess of salt in the diet.
3. Weight gain can be caused by premenstrual syndrome, various hormonal imbalances and changes.
4. There is physical inactivity - a lack of physical activity.
5. Violation of the diet or some other established rules.

The following recommendations will help you get your weight off the ground:

• It is necessary to temporarily exclude dairy products from the menu;
• do not forget to consume oat bran: weight gain can be caused by digestive problems;
• increase the rate of clean drinking water;
• Make your workouts longer and more intense.

Weight loss at a certain level may also indicate the development of thyroid diseases and hormonal imbalances. Only a specialist can establish the true reasons.

“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.

Phase No. 2 – “Alternation” or “Cruise”

One of the most important stages of weight loss according to the Dukan method is Cruise. The essence of the stage is to alternate protein-vegetable days. The duration of the second phase depends on the weight lost during the attack period and is determined based on the calculation: 1 kg of lost weight in the first stage corresponds to 10 days in the “Cruise” stage.

If it is necessary to lose up to 10 kg, the pattern of alternating protein, protein-vegetable days can be 1:1, 2:2, 3:3, over 10 kg - 5:5. In the second case, it is important to first consult with a doctor, since this system has a severe impact on the body, which can lead to a deterioration in the health of the person losing weight.

At the same time, the process of losing weight will proceed much more slowly than during the “Attack” period and subsequently will only slow down, amounting to 1 kg of weight lost per week.

The safest and most effective schedule for the Cruise phase is a 1:1 or 2:2 distribution.

The second stage excludes the consumption of starchy foods, namely, avocados, artichokes, potatoes, corn, lentils, beans, beans, as well as rice, grains and fat. It is strictly forbidden to eat mayonnaise, desserts and cakes with a high fat content. However, during the cruise you are allowed to eat raw vegetables. If necessary, they can be subjected to heat treatment (bake, boil).

Allowed foods for the diet during the “Cruise” phase: 80 g of dry wine, 20 g of low-fat cheese 5%, mustard, gherkins, 1 teaspoon of 3% cream, seaweed, 8 pcs. crab sticks, gelatin, 1 tsp. cocoa, celery, eggplant, hot peppers, low-fat dairy products, bran, radishes, asparagus, lightly salted salmon, cheesecakes, fish, lean meats, tomatoes, cucumbers, spinach, carrots, beets, cabbage, green beans, zucchini, mushrooms and everything “Attack” stage menu ingredients.

Unlike the first phase, where protein foods were consumed in unlimited quantities, stage 2 involves taking vegetables in portions and only in the amount that can satisfy the feeling of hunger.

Considering the beneficial properties of oat bran, and in particular the ability to bind and actively remove cholesterol, at the alternation stage it is important to eat at least 2 tbsp. spoons every day.

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.

Phase No. 3 – “Consolidation” or “Consolidation”

During the third phase, the weight stabilizes and the effect achieved in previous periods is recorded. The duration of this stage determines the number of kilograms lost during the cruise and is determined based on the calculation that for 1 kg of lost body weight there are 10 days of the consolidation stage.

A prerequisite for the “Consolidation” phase is one “protein” day per week, as well as a daily intake of 2.5 tablespoons of oat bran and 1.5 liters of purified water.

Perhaps, among the four periods of the Dukan diet, the third stage is the most difficult, since the “yo-yo effect” occurs in the body and the body tries to regain the lost kilograms. For this reason, there is a sharp exacerbation of the feeling of hunger, memory deteriorates, fatigue increases, energy consumption decreases, nail growth slows down, sensitivity to cold and the need for sleep increases.

List of products that are allowed for consumption during the consolidation period:

• fruits, no more than one serving per day, except bananas, grapes;
• low-fat cheese, up to 40 g;
• bread, 2 slices;
• honey;
• spices;
• beans, peas, lentils;
• rice, corn;
• potato;
• pasta.

In addition, daily consumption of vegetables from the second phase and protein foods from the first is allowed, in any combination, but in moderation. The maximum serving size is no more than 220g. Approved recipes for Dukan dishes can be found on the Internet.

The main feature of the “Consolidation” stage is the ability to eat absolutely any food once or twice a week for dinner.

It is important to follow two rules:

• eat no more than one serving of the first, second course and dessert;
• the time interval between festive meals should be at least 2 days.

Where to begin

You should start preparing for the diet by carefully studying its stages. Each of them will be discussed in more detail in a separate paragraph of the article. It is necessary to highlight the basic principles and provisions, the necessary products for the first time. Pierre Dukan advises clearing the refrigerator of “forbidden” foods. In his opinion, this is a good way to avoid breakdowns.

The process of protein breakdown, as already mentioned, is accompanied by the release of toxic substances. Therefore, it is necessary to drink enough clean drinking water daily. The usual norm is 30 g per 1 kg of weight of a person who wants to lose weight - about 1.5-2 liters daily. Water will help remove toxins from the body, somewhat relieving the load on the kidneys and excretory system organs.

It is also better to study books with recipes (for example, to create the most varied menu for the week). It is recommended to clearly plan your diet for the next 2-3 days, making an accurate list of grocery purchases in advance. This will help you avoid unplanned meals and unhealthy snacks.

7-day menu for the “Consolidation” phase

Day No. 1

• breakfast - tea, cheesecakes;
• lunch - whole grain bread, fish soup;
• afternoon snack - rhubarb;
• dinner - boiled potatoes or corn porridge, chicken cutlets.

Day No. 2

• breakfast – coffee, casserole with berries;
• lunch - bran bread, solyanka;
• afternoon snack - cheesecakes;
• dinner – vegetable salad, chicken fillet.

Day No. 3

• breakfast – low-fat cottage cheese, yogurt;
• lunch - fish soup, boiled low-fat fish;
• afternoon snack - vegetable mousse;
• dinner - kefir, veal meat.

Day No. 4 (menu of the day from the Attack stage)

• breakfast – omelet, coffee, zucchini;
• lunch – lean chicken broth with meatballs;
• afternoon snack – yogurt, bran;
• dinner – green tea, seafood.

Day No. 5

• breakfast - coffee, sandwich with lean ham;
• lunch – salad, steamed veal cutlets;
• afternoon snack - berries;
• dinner – Frenchoza, baked fish.

Day #6

• breakfast - cottage cheese, kefir, bran bread;
• lunch - solyanka, salad;
• afternoon snack - cheesecakes;
• dinner – vegetable stew, rice.

Day No. 7

• breakfast – sandwich with lightly salted salmon, green tea;
• lunch – fish with vegetables;
• afternoon snack – goji berries;
• dinner – salad, turkey roll.

Adjustments can be made to the above diet, taking into account permitted and prohibited foods, while at the “Consolidation” stage it is important to ensure that one day a week is strictly protein.

Phase No. 4 – “Stabilization”

The final stage of the Dukan diet is the “Stabilization” stage, which provides for a diet for life.

Let's consider the main limitations that are important to consider in the process of its formation.

1. Water. The consumption of non-carbonated purified liquid per day should be at least 1.5 liters.
2. Sport. To maintain shape and tone your muscles, you should do morning exercises every day, walk for 0.5-2 hours, and walk at least 10,000 steps a day.
3. Oat bran should be added to food in the amount of 3 tbsp. spoons/day.
4. Protein day. Once every 7 days, meals should be organized according to the principle of the first phase.
5. Balanced diet. Be sure to eat a piece of cheese, two starchy foods, two slices of bread, vegetables, fruits and high-protein ingredients every day.
6. Moderation in food intake.
7. Limit your fish consumption, or better replace it with other seafood.
8. Avoid stressful situations.

Compliance with these rules will allow you to stabilize and maintain the result within certain limits, obtained as a result of the three stages. Unlike most methods focused on the consumption of mono-products, which undoubtedly leads to depletion of the body, the developed new Dukan diet allows you not only to achieve the desired effect without compromising your health, but also to “saturate” it with healthy foods, and also gradually adapt to the new diet .

Stage called "Attack"

It lasts only 5-7 days and although it is short in time, it will be difficult to adhere to the framework. The duration will depend on the person’s goals and how much they need to lose. Eating only protein foods is allowed, foods containing carbohydrates are strictly prohibited, as well as fruits. As a snack at any phase, you can prepare yourself a protein shake from raw eggs, cottage cheese and milk. It is very important to follow the rules and eat only according to the program developed by a nutritionist. At this time, the body learns to work in a new way and restructuring occurs in it. The weight is rapidly melting, which is of great importance from a psychological point of view. Thus, a person can immediately see the result of his work, which motivates him and inspires him to follow the program further. When eating a protein diet at this stage, it is undesirable to eat fruits.

Diet breakdown

If the correct diet according to the Dukan concept is violated, the following steps should be taken to restore the weight loss program without reducing its effectiveness:

• make the next two days protein days;
• increase the duration of the “broken” phase by several days;
• limit salt intake;
• increase fluid intake per day: water – up to 2 liters, green tea – 2 cups;
• carry out walking for an hour during this period;
• increase sleep duration.

Compliance with the above factors will make the breakdown less painful, minimize the consequences of deviation from the diet and not cause harm to health.

Vegetable method according to Dukan

If you do not consume meat products, a special weight loss system has been developed - the Dukan diet for vegetarians, which involves replacing animal proteins with plant-based ones. In fact, this technique differs from the “standard” concept by excluding fish, meat, offal, sausage and seafood from the menu.

During the “Attack” period, it is recommended to focus on: cottage cheese, yogurt, kefir, low-fat cheese, tofu, okara, soy meat, 0% milk. At the “Cruise” stage – for champignons, pumpkin, spinach, broccoli, beans, cabbage, carrots, eggplants, peppers and lactic acid products. At the “Consolidation” stage, the consumption of all ingredients from the first two phases is allowed, as well as several slices of bread, raisins, prunes, rice, buckwheat, and oatmeal.

To maintain the achieved results, during stabilization you can eat your usual food in moderation.

An important condition for the fourth phase is to spend one protein day per week, as well as taking 4 tbsp daily. l. oat bran, 1.5-2 liters of water, exercise.

FAQ

Is a protein diet beneficial or dangerous for men?

The Dukan method is designed for losing excess weight and does not depend on gender. Proper nutrition according to the plan, daily exercise will allow you to gradually lose excess body weight and improve well-being in both men and women.

Can you eat watermelon on the Dukan diet?

During the “Attack”, “Cruise”, “Consolidation” periods, it is recommended to refrain from eating fruits, with the exception of Goji berries and Rhubarb, which can be eaten from the “Alternation” phase. These fruits have a low content of natural sugar, are an effective remedy for constipation and are a source of antioxidants. After losing extra pounds and achieving an ideal weight, you are allowed to include the following fruits in your diet: watermelon, pear, mango, kiwi, melon, apples, peach, strawberry, raspberry.

What sweetener can you use on the Dukan diet?

Xylitol, sucralose, aspartame, stevia.

Is honey ok on the Dukan diet?

It is strictly prohibited, since it consists of 100% sugar, which is absolutely not permissible to add to the protein diet during and after losing weight.

Why is the Dukan diet dangerous?

Currently, some nutritionists are concerned that this method of losing weight can lead to metabolic disorders, namely, with intensive consumption of only protein foods, fat-soluble vitamins may no longer be absorbed, which contributes to calcium deficiency in the body.

It is recommended to practice this dietary system with particular caution for people with diabetes, since the process of assimilation of sugar from some vegetables and fruits occurs much faster than when taken in its pure form. That is why failure to take this factor into account can lead to a deterioration in the condition of patients.

What to do about constipation on the Dukan diet?

During the period when the body gets used to a new diet, the problem of difficulty defecating can often arise.

To eliminate such an unpleasant phenomenon, experts recommend:

• increase the amount of fluid consumed per day to 2 liters, it is important to do this within 35 minutes. before eating, drink 0.25-0.5 liters of water;
• there are fibers, for example, rhubarb compote;
• change your diet, namely alternate protein days and protein-vegetable days according to a 1:1 scheme;
• increase the number of sports activities, in particular, focus on fast walking and abdominal pumping;
• include paraffin oil in your diet.

What is COM in the Dukan Diet?

The abbreviation “COM” is often used in protein weight loss methods; it means skimmed milk powder 1.5%.

Is alcohol allowed on the Dukan diet?

Drinking alcoholic beverages in their pure form during the process of losing weight is strictly prohibited. However, they can be used when preparing main dishes, sauces, without a lid (up to 3 tablespoons per day) at the “Cruise” stage. This is due to the fact that during the heating period the alcohol evaporates, leaving only an impeccable aroma.

What kind of cheese can you eat on the Dukan diet?

At all stages, the consumption of all low-fat varieties of cheese (0%) is allowed.

At the “Alternation” stage, it is allowed to include in the daily diet 30 g of grated Swiss and processed cheese, with a maximum fat content of up to 6%, and during the “Fixation” phase - up to 40 g of the variety richest in proteins (for example, Gouda, Veselaya Burenka, Parmesan, Edam, Saint-Nectaire, Emmental, Reblochon), up to 50 g - with a fat content of 20%, up to 60 g - with 10%.

Can you have mushrooms on the Dukan diet?

“Forest bread” is prohibited to be consumed at the “Attack” stage, but is allowed during the “Alternation” and “Consolidation” periods.

Can you have seeds on the Dukan diet?

Due to the increased fat content and calorie content, during weight loss it is recommended to completely exclude this product from the diet. It is allowed to consume seeds in moderate quantities only after achieving the desired result, at the “Stabilization” stage.

How much weight can you lose on the Dukan diet?

If all conditions are strictly followed, this technique will help you lose from 5 to 50 kg or more. You can verify this by looking at the reviews and results with photos of people losing weight.

Is it possible to have bread on the Dukan diet?

It is allowed to eat dietary oat bran bread.

Can I have corn on the Dukan diet?

Due to the high level of starch, using this product during weight loss is strictly prohibited. It is allowed to consume corn in limited quantities at the “Stabilization” stage.

Is chicken broth ok on the Dukan diet?

Yes, starting from the first phase, provided that it is prepared from sirloin.

Compliance with the above conditions of proper nutrition and daily routine will help achieve the desired result without “losses” to health.

The Dukan technique in “special” cases

Often during pregnancy and breastfeeding, a woman accumulates kilograms that are necessary for the full development of the baby. Optimal weight gain directly depends on body weight before pregnancy and, as a rule, ranges from 5 to 20 kg. However, there are cases when the “acquisition” of extra pounds occurs at an accelerated pace, which leads to excessive obesity in the mother and contributes to the risk of giving birth to an unhealthy baby, as well as the development of diseases of the musculoskeletal system and the cardiovascular system.

To avoid so many negative consequences, a special weight loss method has been developed - the Dukan diet for pregnant women. Its main products are: bran, fish, meat, fresh vegetables, boiled eggs, milk, Mozzarella cheese, cottage cheese, seafood, peanuts, pistachios. Eating protein in sufficient quantities promotes good growth of all cells and tissues of the baby.

Disadvantages of the Pierre Dukan diet

The Pierre Dukan diet has some disadvantages:

• The nutrition system cannot be called balanced. Therefore, adherents of the diet are likely to develop a deficiency of certain vitamins and microelements.
• Due to a lack of nutrients, disruptions in the functioning of the digestive and nervous systems are possible.
• At the initial stage of losing weight, your health may deteriorate, which will manifest itself in increased fatigue and frequent dizziness.
• Lack of fat can cause hormonal imbalance.
• The emphasis in the diet is on protein-rich foods. The body, when digesting them, produces ketone bodies, which will lead to bad breath. After a person switches to his usual diet, this problem should go away on its own.
• The diet cannot be called economical. Protein products for cooking are not cheap. Therefore, having decided to get rid of excess weight according to the Dukan system, you should prepare in advance for the upcoming expenses.

Dukan diet for pregnant women

1. Eliminate sweets and baked goods from your diet, which provide “empty” calories and lead to constipation.
2. The weekly norm for starchy foods is two servings.
3. Daily consumption of fruits and berries, except bananas, cherries, grapes, in two servings
4. Replacing “protein” Thursday with “protein” Thursday.
5. Adding 2% lactic acid products and milk to the diet.
6. The possibility of one-time consumption of your favorite dishes in limited quantities once a week, the so-called “feast”.

The best option for a pregnant woman is five meals a day, with breaks of 3-3.5 hours. However, due to the individual characteristics of the body, whether such a nutritional plan is suitable for a woman must be looked at according to her well-being, individually.

To lose weight after childbirth, during breastfeeding, the French Dukan diet has been developed, which ensures the consumption of “building material” for the baby - protein, fruits, vegetables, necessary for the full development of the child, and at the same time losing excess weight.

The Dukan diet during breastfeeding requires the consumption of lactic acid products at 2%.

Approximate menu for nursing mothers and during pregnancy:

• breakfast - green tea, whole grain bread, omelet with ham;
• second breakfast - berries or fruits;
• lunch – baked lean meat, low-fat chicken broth or fish soup, salad;
• light afternoon snack – green tea, cottage cheese and berry casserole;
• dinner – turkey fillet, pasta, vegetable stew.

The Dukan diet for nursing mothers consists not only of proper nutrition, but also involves daily walking for at least 20 minutes in the fresh air.

Best materials of the month

• Coronaviruses: SARS-CoV-2 (COVID-19)
• Antibiotics for the prevention and treatment of COVID-19: how effective are they?
• The most common "office" diseases
• Does vodka kill coronavirus?
• How to stay alive on our roads?

Products for the Dukan diet without restrictions at all stages

Lean meat

Allowed products without restrictions at all stages include lean types of meat , such as veal and lean parts of beef, lean pork ham, rabbit meat and poultry, except for birds with a flat beak (duck, goose).

Fish

You can also eat any type of fish without restrictions. Both lean river fish and fatty sea fish, including fish roe, are allowed. It is allowed to eat fish prepared in any way, including canned fish without adding oil or sugar.

Seafood

Products for the Dukan diet include all types of seafood, which are extremely beneficial for the body:

Oat bran, eggs and tofu Products for the Dukan diet, which can be consumed without restrictions on stages, also necessarily include oat bran. Limits on the weight of the daily norm of OO are indicated for each stage separately. Eggs and tofu cheese are also indispensable products. Limits on the number of eggs should be selected according to your individual characteristics and taking into account the presence or absence of problems with cholesterol levels.

Dairy

The consumption of low-fat dairy products is allowed, but their quantity must be monitored, since consuming them in large quantities can provoke weight stagnation. It is permissible to consume milk up to 1.5% fat content, kefir - up to 1%, cottage cheese - up to 0.5%, natural yoghurts without sugar and additives - up to 0.5%.