The second stage of the Dukan diet: creating a menu for the week and a list of recipes

However, this technique has a controversial reputation in the scientific community. For example, an American doctor and weight loss expert Luris Aronije criticized the diet at an international seminar in Austria on lipid metabolism and the principles of healthy eating in 2013. He argued that long-term low-carbohydrate eating has a negative impact on kidney function and can lead to kidney failure. In addition, Pierre Dukan’s method, although it can lead to weight loss, is almost always fraught with a “breakdown” and the subsequent return of lost kilograms.

Since January 2014, Pierre Dukan was expelled from the register of doctors for violating the professional code (he treated medicine as a business and was too aggressive in promoting his own nutrition plan). But already in 2016, this method took 34th place out of 38 in the “Best Diets for a Healthy Eating” rating. It is important that the list with such a promising name was created not by just anyone, but by the American College of Health Experts, consisting of experienced nutritionists, endocrinologists, cardiologists and psychologists. If they recognized the method of the “disgraced” Frenchman as worthy of mention in the list of the best industry products, it means that everything is not so simple with it. Let's try to understand the main thing.

Abbreviations (abbreviations) of the Dukan diet

Describing his methodology in articles and books, Pierre Dukan actively used abbreviations that have long been popular, are widely used on the Internet and have become almost standard for discussing a number of nutritional issues:

Third stage “Consolidation”

The penultimate stage of the Dukan diet is called “Consolidation”, and it is intended to maintain the result that you have already achieved. The duration of the third stage is calculated according to the principle that each kilogram of weight lost during the first two stages is equal to ten days of the third stage. For example, if you managed to lose 5 kilograms of weight, then the duration of the “Consolidation” phase will be 50 days.

At this stage, you need to add to your menu:

1. Fruits. It is allowed to eat one medium-sized fruit per day. In addition to bananas (if you are not on a banana diet), grapes, dried fruits, cherries, cherries.
2. Hard cheese. One piece of hard cheese per day, weighing no more than 40 grams. It is hard cheese, not blue cheese or processed cheese.
3. Starchy foods. Once a week you can eat foods containing starch. Durum pasta, rice, lentils, baked potatoes with skin, legumes.
4. Once a week – “Feast of the Stomach”. This means that once a week, you are allowed to eat anything, only one meal (first, second and dessert).

Also, throughout the entire third stage, once a week you will need to have a protein day (the book contains a recommendation that it is best to do this on Thursday). Don't forget to take oat bran, 2.5 tablespoons daily.

Mechanism of action of the Dukan diet

The basis of the diet is the state of ketosis - a natural metabolic process characterized by carbohydrate starvation of cells. Due to a decrease in the amount of simple sugars, the body switches to a special mode of operation, in which energy from its own fat deposits is used to ensure vital functions. Therefore, the Dukan diet is based on “increased” consumption of foods rich in protein and on limiting the amount of carbohydrates and fats:

• protein of animal or plant origin is digested for quite a long time, due to which it provides a long-lasting feeling of satiety;
• To digest such food, the body requires more energy than for foods of other categories (fats, carbohydrates, etc.).

To enter a state of ketosis, the body needs to use up glycogen reserves - this is a natural form of glucose storage. It accumulates in the cytoplasm of cells, muscles, liver, kidneys, brain cells and leukocytes. The success of breaking down this substance depends on the functioning of the pancreas - how efficiently it produces insulin. If its quantity is not enough, destruction processes begin in the body, accompanied by rapid fatigue, decreased performance, and general malaise. This condition is especially dangerous for people suffering from type 1 diabetes: an unfavorable life-threatening condition may occur - diabetic ketoacidosis, which causes an uncontrolled accumulation of ketone bodies in the blood and a decrease in pH levels. When diagnosed, immediate hospitalization and treatment are required.

Pros and cons of the Dukan diet

On the Internet you can find many positive reviews about the Dukan nutrition system. These include:

• fairly rapid weight loss;
• there are no serious restrictions on the size of portions;
• it is possible to adapt the menu to your own wishes and financial capabilities: meat dishes can be replaced with low-fat offal, use dairy products, cheeses, and cheaper varieties of fish;
• there is no need to count calories.

Weight loss experts warn patients that losing weight with the Dukan diet is possible, but the following side effects may occur:

All this must be taken into account before switching to a diet.

The author of the method offers us 4 stages of the diet , for each stage a certain set of products.

Stage 1 of the Dukan diet. Attack.

The essence of this stage is rapid weight loss. During its duration (5-7 days), a person eats only protein foods, with the addition of bran (from 1 to 1.5 tbsp). Seafood, lean meats, skinless poultry and dairy, low-fat products, eggs.

Stage 2 of the Dukan diet. Alternation (Cruise) At this stage, vegetables are added to the protein diet. Typically, with this diet, patients lose from 1.5 to 2.5 kg in 1 week. Until you reach your ideal weight.

Stage 3 of the Dukan Diet. Consolidation of the result. (Consolidation). This stage is aimed at consolidating the results obtained. At this time, fresh fruits, whole grain bread and cheese are added to the diet. Also, a couple of days a week you can eat starchy, high-carbohydrate foods. Food such as pasta, cereal, potatoes. This phase lasts based on the following parameters: 5 days for every 0.5 kg of weight you have lost.

Stage 4 of the Dukan Diet. The final stage of a diet, the main goal of which is constant weight control. You can return to your usual diet, but you must follow certain rules:

— Your schedule should include some kind of physical activity (walking, for example).

- One protein day should be maintained.

— Take at least 1 tbsp of bran in food.

By its structure, such nutrition belongs to the category of low-carbohydrate or high-protein, whatever you want to call it. For me personally, low and high additives raise different questions, because... I am a supporter of the golden mean and moderation in everything.

Yes, indeed, the Dukan diet is a fairly effective method of combating excess weight, but at the expense of the notorious reduction in the total calorie content of your diet and the horse dose of protein. Let's look at the whole process in more detail.

How does the Dukan diet work?

With the same total caloric intake, a diet with a high protein content allows you to lose weight faster than a high-carbohydrate diet.
In this case, the muscle tissue of the body does not suffer, since a losing weight person can maintain the muscle mass of the body, practically unchanged, due to the intake of proteins of high biological value into the body. If you eat high-protein foods, then food proteins will enter the catabolic processes without affecting muscle mass. A hyperprotein diet allows you to preserve the energy necessary for life while rapidly losing body weight. The Dukan diet is the fastest and most aggressive method of weight loss. It is intended for people suffering from stage 4 obesity. Hyperprotein diets are recommended only under medical supervision and for a period of 5-7 days .

The Dukan Diet almost completely eliminates the use of carbohydrates. You can only eat meat, cheese, eggs, fish, poultry. Sour cream, butter and bread - in very limited quantities, literally crumbs. 600-800 calories per day means consuming 150-200 grams of protein.

On hyperproitenic diets, taking multivitamins is MANDATORY , as is medical supervision , since long-term use can disrupt kidney function. In addition, a protein diet consumes a lot of calcium, which has a bad effect on the condition of bones and teeth. A lack of plant fiber can cause serious problems with intestinal motility, so it is recommended to use mild laxatives. Also, be prepared for your breath to smell like you drank a bottle of acetone-based nail polish remover on protein diets, as ketosis is triggered and ketones are produced, which help burn fat tissue.

Contraindications

— pregnancy or lactation; - childhood, adolescence or old age; - liver and/or kidney failure; - heart attack, cerebrovascular insufficiency; - oncological diseases; - arrhythmia; - severe mental illness related to nutrition; - insulin-dependent diabetes mellitus; - hypothyroidism; - alcoholism.

How much protein should you eat per day?

The RDA (US National Dietary Guidelines for Health) gives a figure of 0.8 grams per kilogram of body weight. This is a figure for people who do not exercise or diet, such as the average person. More recent studies say that you need 1-1.2 grams of protein per kilogram of body weight. But they haven’t become official yet.

For people involved in sports, protein standards are rising, although there is no single figure in the scientific world. Thus, the American College of Sports Medicine ACSM recommends 1.3-1.8 grams of protein per day per kg of body weight for those involved in sports, and calls 2 grams the extreme limit above which protein no longer benefits the body.

Side effects of the Dukan diet

1. Weight loss occurs mainly due to drainage of water. With a diet consisting only of protein foods, the body enters starvation mode, because... Most cells in the body, including the brain, typically get their energy from other substances, such as glucose (blood sugar), which comes from carbohydrates. If your diet lacks carbohydrates, then the body is forced to use glucose reserves from the muscles and liver (glycogen), which leads to a decrease in muscle mass, so the first few days, rapid weight loss occurs. Due to carbohydrate starvation of cells, the body begins to break down fat with the formation of a large number of ketone bodies - ketosis. Due to it, sharp weight loss occurs in the first stages of the Dukan diet. Unfortunately, ketosis not only burns fat, but also leads to health problems, and in some cases, quite serious ones. Ketosis is often accompanied by headaches, irritability, and excessive stress on the kidneys; ketosis can also lead to arrhythmia (intermittent heartbeat), and sometimes to cardiac arrest. But that’s not all, with the body remaining in a state of ketosis for a long time, the risk of developing coronary heart disease and the likelihood of stroke increases. And even if we successfully completed the first stage of the Dukan diet, then at the second stage of the “Cruise” there is an alternation of protein days with protein-vegetable days, so the stress on the body continues in full.

2. Refusal of fats or their consumption in significantly smaller quantities than is necessary for a healthy body - this is already a therapeutic diet , which is prescribed to people with certain diseases, and not just those who want to lose weight. And if for a man this can pass more or less without consequences, then a woman, in whose body adipose tissue is involved in hormonal metabolism, has a very difficult time tolerating such a diet. The consequences can be catastrophic, from hormonal dysfunction to the inability to get pregnant and menstrual irregularities, up to aminorrhea.

Also, fats are necessary for the formation of cell membranes, and if they are not enough, this leads to a general deterioration in the condition of the body. First of all, the gastrointestinal tract and skin are affected. If the proportion of fat in the diet is less than 10% of the total calorie content, the body reduces the production of growth hormone, thyroid hormones (thyroxine, triiodothyronine, T3, T4), sex hormones, and some adrenal hormones - that is, the very hormones that delay our aging. Therefore, completely giving up fats, or having a deficiency of 10%, threatens loss of health and premature aging. • A high protein diet is thought to cause osteoporosis, the loss of bone mass. Protein amino acids are acids, as the name suggests. This “acidifies” the body and causes it to flush calcium from the bones to neutralize the acid. Therefore, before going on such a diet, you must be sure of your health. • Kidneys are the body's filter. In total, they filter up to 180 liters of blood every day. Studies have shown that high-protein foods cause the kidneys to filter more blood per minute. Therefore, it has been revealed that the protein causes them to work at increased speed and can cause kidney failure. Those. The kidneys are the target organ for the Dukan diet, and before starting such a diet, it is necessary to examine your urinary and excretory system.

3. Protein causes putrefaction in your gastrointestinal tract. We eat a piece of meat. In the stomach, it is digested and processed by gastric juice, turning into mush (hummus). Then it enters the small intestine, where most of the eaten protein, under the action of enzymes, breaks down into individual amino acids, like any other protein. Through the intestinal walls they are absorbed into the bloodstream and used by the body to build its proteins. The remaining bolus of food with undigested protein (about 2-3% to 5-10% of what was eaten) goes into the large intestine, and microflora lives there, which does many useful things for a person. It needs amino acids to grow and reproduce. Although microorganisms live inside a person, they are separate passengers. So, to process protein, they have their own enzymes, which are completely different from the enzymes in the human gastrointestinal tract. These enzymes process protein, and in the process various toxic and non-toxic products of its breakdown are formed. This processing of protein by bacteria is called “protein putrefaction,” although it can also be called anaerobic fermentation. In any case, this is not a piece of undigested meat lying in the intestines and rotting. The human body knows how to neutralize these toxic compounds. They go through the bloodstream from the intestines to the liver. There, with the help of various chemical processes, they become non-toxic and are excreted in the urine - this happens when a NORMAL amount of protein enters the human body. When it is significantly exceeded, the human body and its microorganisms simply cannot cope with timely digestion, the amount of white “residues” increases in direct proportion to the time of following such a diet. Toxic products accumulate in the body, resulting in protein intoxication. Your stomach begins to swell, increasing in size, growling, scaring passers-by, and constipation occurs. Is this what you want to experience while dieting? In China, there was even a very terrible type of death penalty: a person sentenced to death was fed exclusively with boiled meat, and a month later he died in terrible agony. In the absence of fiber, the meat stopped being digested completely and began to rot right in the condemned person, self-poisoning with the decay products of the meat occurred, as a result of which the person died. I hope this gets you thinking about the benefits of high protein intake.

4. Many people say that the main reason for the accumulation of fatty tissue is excess carbohydrate consumption. Although this is not entirely true, and a person accumulates fat due to the overall high number of calories. Experts say that even an increased amount of protein in the body leads to the accumulation of fat. But this needs to be looked at on a case by case basis.

5. After any low-carb diet, the weight will return. At first it will be mostly water. But, having reached the “forbidden” point, you are unlikely to be able to stop and limit the intake of the simplest source of energy (instant carbohydrates), which has been banned for so long. You definitely won’t be able to go without carbohydrates for a long time, it’s simply immoral. And any strict restrictive measure leads to failure. To avoid the effect of overcompensation, you need to exit this diet very gradually, adding 10-15 g of carbohydrates per meal per week, gradually adding fats. Those. Don’t think that after being on the Dukan diet, you will get rid of excess fat for the rest of your life. Now the most difficult thing remains - maintaining the weight. And here a rational, balanced diet comes to the rescue, which should become your way of life. Only in this way, with the help of specialists, should you return to proper nutrition, competent and lifelong, then everything lost through excessive efforts and health risks will not return to its place.

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After any low-carb diet, the weight will come back. At first it will be mostly water. But once you reach the “forbidden” limit, you are unlikely to be able to stop and limit the intake of the simplest source of energy (instant carbohydrates), which has been banned for so long. You definitely won’t be able to go without carbohydrates for a long time, it’s simply immoral. And any strict restrictive measure leads to failure. To avoid the effect of overcompensation, you need to exit this diet very gradually, adding 10-15 g of carbohydrates per meal per week, gradually adding fats. Those. Don’t think that after being on the Dukan diet, you will get rid of excess fat for the rest of your life. Now the most difficult thing remains - maintaining the weight. And here a rational, balanced diet comes to the rescue, which should become your way of life. Only in this way, with the help of specialists, should you return to proper nutrition, competent and lifelong, then everything lost through excessive efforts and health risks will not return to its place.

No matter what followers of the diet say about its rationality, first of all, like any other diet, the main disadvantage is its imbalance in nutrients, this can be read in the reviews of almost all doctors about the Dukan diet. It contains too much protein to the detriment of the carbohydrates and fats that our body needs. This is its biggest drawback. Especially if a person decides to take such a nutritional system as a basis, as the author of the Dukan diet recommends - for life. Do you think depriving yourself of essential nutrients for the rest of your life is it wise for your health, for all the continuous chemical reactions that occur in our body?!

Tyrtyshnaya K.A., nutritionist

You can make an appointment for a consultation with a nutritionist by calling: 260-27-90, 200-47-22.

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.

Original recipes by Pierre Dukan

Layered mushroom salad (for stage 3)

• Marinated mushrooms;
• Carrot;
• Onion;
• Garlic;
• Boiled eggs;
• Du mayonnaise.

Separately chop and fry onions, mushrooms, carrots. Grate the whites and yolks separately on a coarse grater. Mix mayonnaise with garlic. Assemble the salad in layers: onions, mushrooms, carrots, whites, yolks. Coat all layers, except the top one, with mayonnaise.

Vietnamese beef (for stage 2)

• beef steak – 350 g;
• soy and oyster sauce – 30 g each;
• garlic – 4 cloves;
• ginger – 1 piece;
• pepper and cilantro - to taste.

The cilantro needs to be chopped and the ginger grated. Marinate the beef for 30 minutes in oyster and soy sauce with the addition of pepper, cilantro and ginger. Fry the meat with garlic until cooked over high heat.

Dukan oatmeal cookies (for stage 1)

• egg – 4 pcs.;
• wheat bran – 2 tbsp. l.;
• oat bran – 4 tbsp. l.;
• liquid sweetener – 0.5 tsp;
• vanilla flavoring – 20 drops.

Mix the yolks separated from the whites with bran, flavoring and sweetener. Preheat the oven to 180 degrees. Combine the whipped whites with the yolks. Bake for 20 minutes.

Chicken and champignon salad (for stage 4)

• chicken quarters – 4 pcs.;
• champignons – 350 gr.;
• mustard – 2 tbsp. l.;
• low-fat yogurt - 250 gr.;
• apples – 3 pcs.;
• chilli;
• cilantro (or any other greens);

Finely chop the boiled meat. Slice and stew the mushrooms. Add mixed yogurt and mustard to the salad. Sprinkle with herbs.

The essence of the Dukan protein diet

The essence of a protein diet can be reduced to the following basic principles:

1. Products are divided into two main categories: prohibited and permitted.
2. The basis of nutrition is food rich in protein.
3. Carbohydrates and fats are almost completely eliminated.
4. Minimize salt intake as it retains water in the body.
5. Alcoholic drinks are prohibited; only at the final stages is it allowed to use dry white wine for cooking.
6. Products from the “allowed” list are practically unlimited in terms of consumption.
7. One of the essential nutrients is oat bran. They help improve digestion and reduce the likelihood of constipation.

Throughout the diet, you must carefully monitor your health. If you experience migraines, fatigue and apathy, decreased concentration, any pain, cramps, it is recommended to immediately stop this course of nutrition. Such symptoms may indicate severe intoxication of the body. It is best to consult a specialist if you experience the slightest deterioration in your health on the Dukan diet and undergo a comprehensive examination to rule out diseases of the kidneys, digestive system, and internal organs.

Express option “Weight Loss Ladder”

The author of the Dukan diet clearly understood that not everyone is able to strictly follow the instructions of long-term stages. A lot of people who want to lose weight will not be able to do this using the proposed method due to medical reasons. The Dukan protein diet for 7 days will cause less inconvenience, reducing extra pounds.

Continuously modernizing methods of healthy weight loss, in 2007 he released the book “The Weight Loss Ladder,” which instantly became a global bestseller. In it, Pierre Dukan offers shorter and less grueling recipes.

One week is divided into seven conventional steps by day. Every day, starting from Monday, the menu is added by one type of product every day. Consistently growing like a step ladder, the Dukan Express Diet rises until Sunday when an entire grocery store is allowed. The basic course of the menu is the already familiar protein phase Attack. Auxiliary elements are also present - eat bran (2 large spoons), walk 30 minutes daily and drink at least 2 liters of water.

After the results are obtained, a kind of analogue of Consolidation from the full version begins - consolidation. For every kilogram lost, the Weight Loss Ladder requires you to go to the store 10 days in a row only for your Saturday ration.

Daily menu of the Dukan express diet “Weight Loss Ladder”:

• Monday: Protein meal day, as in the full version;
• Tuesday: Mixed protein-vegetable menu of the Cruise phase (Alternation). You can eat vegetables that do not contain starch (cucumbers, cabbage, lettuce, zucchini, onions, tomatoes);
• Wednesday: In addition to proteins and vegetables, there is the opportunity to eat up to 150 grams of fruits, except for sugar-containing ones (banana, cherries, figs - everything on the list);
• Thursday: Above + whole grain bread (two slices);
• Friday: add a piece of cheese with a fat content of up to 40%. The menu now corresponds to the Pinning phase of the full version;
• Saturday: yesterday's diet combined with 200 grams of cereals, pasta, boiled potatoes;
• Sunday: Complete meal with two glasses of wine and dessert. Bran every morning.

This simple and healthy diet gives results of 750 – 1000 grams per week without any problems. The protein ladder, through slow weight loss, smoothly rebuilds the metabolism, does not put pressure on the psyche, and most importantly, the skin does not sag and stretch marks characteristic of sudden weight loss do not appear.

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

Features of nutrition according to Dukan

It will not be easy to stay on the Dukan diet for a long time. The following recommendations will help the body adapt somewhat and prepare for a serious test:

• You should think about your diet in advance: gradually reduce portions, add protein foods, monitor your water balance;
• study recipes in advance and prepare some of them. A boring, monotonous menu is the first step towards failure;
• At the first stage, it is better to use a ready-made daily menu. On the Internet you can find detailed tables, based on which you can choose a diet according to your preferences;
• If possible, it is necessary to avoid stress and overwork.

The main disadvantage of this diet is the insufficient amount of vitamins and minerals in the diet. Those who are losing weight usually run to the pharmacy and prescribe courses of supplements and dietary supplements on their own. Such self-medication can only worsen the situation and lead to even greater stress on the kidneys and liver. Prescribing a diet and suitable means to alleviate it (as well as to get rid of side effects, complications and diseases) is the task of only weight loss specialists.

Four phases of the Dukan diet

The Dukan diet has four main phases:

1. The attack during which the main weight loss occurs. It lasts about five days.
2. Alternation aimed at long-term weight loss. Continues until the desired weight is achieved, which may take several months.
3. Consolidation allows you to record the result obtained. The duration of this phase is calculated using a certain formula and depends on the number of kilograms lost.
4. Stabilization, which allows you to preserve the result for as long as possible.

Each stage has its own characteristics and rules, as well as a list of products that make up the diet of a particular period. Let's take a closer look at each phase.

Attack - the first phase of the diet

The attack is the first and shortest period of the Dukan diet, lasting from two to ten days. It all depends on the amount of extra pounds. The easiest way to calculate your ideal weight is to subtract 100 from your height in centimeters. For example, for a height of 168 centimeters, the optimal body weight will be 168-100 = 68 kg.

Next, you need to select the duration of the attack phase:

At this stage, you must adhere to the following rules:

• strictly follow the menu, do not skip meals;
• consume at least 1-2 tablespoons of oat bran daily;
• do not limit yourself to portion sizes;
• Avoid high-intensity workouts; a light walk is enough.

List of permitted products:

• beef;
• horsemeat;
• veal;
• offal: tongue and liver;
• bird;
• rabbit;
• ham from any meat with a fat content of up to 4%;
• fresh fish;
• smoked fish with a fat mass fraction of no more than 10%;
• canned fish without adding oil;
• seafood;
• chicken eggs (whites only);
• low-fat dairy products;
• coffee Tea.

List of prohibited products:

• pork;
• mutton;
• sugar;
• confectionery and flour products;
• vegetable oil;
• butter;
• ketchup;
• mayonnaise;
• sour cream.

Allowed in reasonable quantities:

• up to two tablespoons of tomato paste without sugar;
• rosehip decoction made from two tablespoons of berries;
• gelatin, agar-agar;
• crab sticks up to 8 pieces daily;
• lemon as a seasoning;
• balsamic vinegar;
• soy sauce;
• cumin, parsley, onion;
• sugar substitutes.

Recommended cooking methods:

• double boiler;
• grill;
• oven;
• stew without oil or fat.

Alternation - second phase

During this phase, the main weight loss occurs. It will not be sharp, as at the previous stage, about one kilogram per week. The duration of the period is strictly individual; it stops when the desired weight is reached.

In this phase:

1. Protein days must be alternated with protein and vegetable days.
2. During protein days, you can eat all the foods listed in the list of permitted foods in the previous paragraph.
3. The alternation pattern can be different, selected according to feelings and personal preferences. It can be 1/1 (one protein day, one protein-vegetable day) or 2/2, 3/3, 4/4, 5/5, 5/2.
4. It is advisable to eat vegetables raw or steam, grill, boil and stew, or bake in the oven.
5. Salads should not be dressed with oil, but you can add low-fat yogurt, balsamic vinegar, garlic, and herbs.
6. You still need to consume 1-2 tablespoons of wheat bran daily.
7. Physical activity can be increased by adding a small set of strength exercises to daily walks.

During the first two weeks, the weight stops: it does not move from a certain value even with a calorie deficit. This is a completely normal phenomenon due to the body’s protective reactions.

The following vegetables can be added to the list of allowed foods:

• cucumbers;
• tomatoes;
• radish;
• spinach;
• asparagus and green beans;
• cabbage;
• celery;
• leek;
• dill;
• any salad;
• eggplant;
• zucchini;
• mushrooms;
• pepper.

The following are prohibited: peas, lentils, red and white beans, potatoes, corn. You should also limit your consumption of carrots and beets.

Phase - consolidation

During the fastening stage, the weight does not change. This phase helps a person return to a more familiar diet and re-adapt to it. This period is considered the most difficult: few people are able to independently develop eating habits, get rid of complexes, self-doubt, and come to harmony with their own body. All this is much easier to do with the support of a competent psychologist. The lack of psychological recommendations and support is quite possible with

Fourth stage “Stabilization”

Having completed all three stages and lost the number of kilograms that you planned, you should feel incredibly proud of yourself. Now, to ensure that the weight that you lost with such difficulty does not return, you will need to follow several rules of daily nutrition.

1. Throughout the entire fourth stage, one day of the week should be exclusively “protein”.
2. Eat three tablespoons of oat bran every day.
3. Drink at least two liters of pure still water daily.
4. Walk for at least twenty minutes a day.

Now you can eat whatever you like, just know in moderation, and it is best to reduce the amount of fried, fatty and floury foods to a minimum.

Diet breakdown

However, long-term nutrition “according to Dukan” still leads to serious changes in the body. Those who are losing weight often experience vitamin and mineral deficiency, impaired kidney function, and a general deterioration in well-being. The body will demand products from the list of prohibited foods for a long time, which is likely to lead to a breakdown sooner or later. What to do in this case?

In fact, a breakdown can signal serious problems. Especially if fatigue, low blood pressure, loss of concentration and attention are observed. In this case, experts recommend postponing the diet for a while and undergoing a comprehensive clinical examination.

How to create a menu for a week on a cruise?

When alternating one protein and one carbohydrate day, the dishes are arranged like this:

Monday (protein):

• bran pancake with cottage cheese;
• homemade yogurt;
• chicken cutlets;
• yogurt;
• boiled fish;

Tuesday (protein-carbohydrate):

• omelet with ham and cucumber;
• egg and tomato;
• baked chicken fillet with eggplant;
• kefir with herbs and bran;
• fish soup with carrots and onions;

Medium (protein):

• cottage cheese casserole;
• seafood;
• boiled drumstick without skin;
• boiled eggs;
• baked fish.

Thursday (protein-carbohydrate):

• bran pancake with yogurt;
• radish, onion and chicken salad;
• meatball and asparagus soup;
• cottage cheese salad with herbs, tomatoes and cucumbers;
• grilled chicken with pepper.

Friday (protein):

• scrambled eggs;
• a glass of milk or kefir;
• stewed chicken liver;
• bran yogurt;
• steamed salmon.

Saturday (protein-carbohydrate):

• cottage cheese soufflé with cinnamon;
• baked pumpkin;
• fish cutlets and borscht without potatoes;
• kefir;
• baked turkey with lettuce.

Sunday (protein):

• omelette and lightly salted salmon;
• bran bread and low-fat Dukan cheese;
• stew with mushrooms and kefir;
• cottage cheese casserole;
• Ukha (strained, without vegetables).

In general, the menu for each day of the “Cruise” phase depends on the chosen rotation scheme. You can arbitrarily replace the next protein-carbohydrate day with another protein day, but do not mix all days into one throughout the week.

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.

What can you eat in the first 10 days

To achieve ketosis, you need to completely change your diet, namely, remove all foods that raise blood glucose levels. Allowed foods in this phase are, first of all, protein foods:

Lean meat (beef tenderloin and fillet, veal, rabbit). It is forbidden to eat pork, lamb, entrecote and veal loin.

• The meat is fried without oil, stewed, baked, boiled.
• Offal, beef tongue (tip), veal liver, chicken offal.
• Poultry meat (except goose and duck) can be eaten without skin.
• Ham without pork skin (should not be fatty).
• Any fish, fried, smoked, boiled, fresh, but not canned.
• Seafood in any form.
• Eggs in any quantity, but no more than two yolks per day. For heart and cholesterol problems, do not exceed the norm of 3-4 eggs per week.
• Cottage cheese, homemade yogurt, kefir, low-fat milk. Powdered milk - no more than 60 g per day.

Hunger on a diet is eliminated, since protein foods take a long time to digest and have a low glycemic index. Other rules:

• without counting calories;
• no portion control;
• eat three or more times a day.

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.

Cautions

When choosing protein diets, remember that they can overload the body. Protein is excreted by the kidneys, so this diet is contraindicated for people with chronic diseases of the genitourinary system.

Poverty of the diet is a disadvantage of a diet that suggests switching to protein, and then alternating protein days with carbohydrate days, namely leafy vegetables. Even sports cutting has a progressive reduction in carbohydrates, a scheme with carbohydrate loading to quickly switch the body to another source of fuel and burn its own fats. But in the Dukan scheme, the protein “Attack” actually continues, depriving the body of useful substances.