Despite the fact that the Dukan protein diet became widely known a long time ago, today it is still extremely popular and is considered one of the best weight loss systems.This is exactly what will be discussed in our article.
As the name suggests, this weight loss system is named after its creator, French neurologist Pierre Dukan.Yes, a neurologist.Oddly enough, the doctor initially had nothing to do with dietetics;the impetus for studying this area was Dukan's desire to help his friend, who had long suffered from obesity.Quite unexpectedly, the diet he developed gave excellent results - the doctor's first patient lost almost three kilograms in just five days, and in the next few days he lost another kilogram and a half.It was this incident that marked the beginning of Dukan's career as a nutritionist.Subsequently, the doctor improved his system and made it as safe and effective as possible.
The principle of the Dukan diet
If you have been worried about weight loss for a few days and have been interested in various weight loss systems, then you have probably heard about low-carb or low-protein diets.Pierre Dukan's diet is based on them.However, unlike the first, it includes a whole set of actions that allow you not only to achieve the desired result, but also to consolidate it for a long time.
The weight loss process proposed by the French doctor consists of only four stages.Each of them pursues a specific goal, has a different duration and involves the consumption of different products.But all these stages have one common component - the basis of their diet is proteins, due to which weight loss occurs.This effect of protein foods is explained by the fact that the body has to spend a lot of energy for its absorption, the lack of which it is forced to compensate by fat accumulations.In addition, proteins break down slowly, so nutrients enter the blood in small portions, as a result of which a person does not feel hungry for a long time.
Basic recommendations for following the Dukan diet
In addition to the abundance of proteins, the lack of restrictions on volumes or the number of portions allows you to always be full.However, you shouldn't overeat just yet;it's better to keep it moderate.All Dukan diet meals are recommended to be prepared without frying in oil or other fats.All sweets, alcohol, fats, flour, cereals and other foods with a high carbohydrate content should be excluded from the menu.At the same time, it is recommended to reduce salt intake.To control its amount, try to salt the food only after cooking.
To remove the products of protein breakdown from the body, be sure to drink as much clean water as possible every day;its volume must be at least one and a half liters.The abundance of protein foods does not have the best effect on the functioning of the gastrointestinal tract.Consuming oat bran will help reduce the likelihood of intestinal and stomach problems.Just one and a half to three spoons of this wonderful product per day will not only improve peristalsis and relieve constipation, but also help reduce cholesterol levels.Bran should be eaten throughout the diet.They can be steamed, added to yogurt or kefir, ground and baked with them.
Well, to make sure that following the Dukan protein diet brings an even better effect, take daily walks or exercise during it.
Stages of the Dukan Diet
The greatest consumption of protein foods is observed in the first two stages.
The main products for the Dukan diet at that time:
- seafood - squid, oysters, shrimps, crabs, mussels, etc.;
- fish - any, canned and smoked fish are allowed;
- poultry other than geese and ducks;
- lean meat - veal, rabbit, veal, lean ham.Pork is not recommended, but you can still eat it, just choose cuts of meat without fat;
- offal - tongue, liver, kidneys;
- eggs;
- dairy products with zero fat.
At the second stage, vegetables are included in the menu, but only those that contain a minimum of carbohydrates.These include:
- tomatoes, lettuce, radishes, pumpkin, peppers, leeks, sorrel, onions, turnips, green beans, spinach, chicory, zucchini, cucumbers, all types of cabbage, celery, carrots, Swiss chard, beets, eggplants, asparagus, mushrooms, soybeans are also allowed.
The diet of the remaining stages is not so strict, it expands significantly, more and more foods and drinks containing carbohydrates are introduced into it.Let's look at each stage in more detail.
Attack stage
This is the most difficult, but also the most effective stage.During it, metabolic processes change, the fat breakdown process is activated and the greatest weight loss occurs.Despite the great effectiveness of the attack stage, it is not recommended to get carried away with it for too long, as it can be dangerous to health.
Its duration should directly depend on the number of kilograms you want to lose during the entire diet:
- If you intend to lose 5 kilograms or less during the entire diet, the attack stage should last 2 days;
- 6-10 kilograms - from 3 to 5 days;
- 11-20 kilograms from 6 to 7 days
- over 20 kilograms - from 7 to 10 days.
Dukan protein diet during the first stage, depending on the initial weight, allows you to get rid of 2 to 6 kilograms.During it, you are allowed to eat only protein foods, the list of which is given above.In addition, moderate amounts of unsweetened black, herbal and green tea, rosehip infusion and coffee are allowed.To prepare and season dishes, you can use salt, gelatin, yeast, soy sauce, vinegar, lemon juice, mustard, herbs, spices, half a medium onion per day, dill and parsley.To make it easier for you to create the right diet, we offer you to familiarize yourself with a sample menu.
Pierre Dukan's diet - menu attack
first day
- low-fat yogurt with bran, a few boiled eggs and tea;
- aspic on the tongue;
- fish fillets marinated in herbs and lemon juice and then grilled.
Second day
- omelette and coffee;
- chicken soup with herbs;
- beef stew.
Third day
- cottage cheese and coffee;
- fish cutlets;
- portion of cooked seafood.
Fourth day
- boiled chicken, tea and yogurt;
- beef steak cooked in a non-stick pan without added fat or butter.
- baked fish.
Fifth day
- scrambled eggs, milk or tea with milk;
- fish soup with added herbs;
- chopped chicken cutlets.
In order not to fall apart, you should not allow yourself to feel hungry, so give yourself light snacks.Any products are suitable for them, of course, those that are allowed.For example, you can prepare cutlets or cutlets, stock up on yogurt or cottage cheese;in addition, even a simple glass of milk or kefir will be a good breakfast.
Alternation stage
Unlike the first, the second stage of the Dukan diet also includes vegetables in the diet, but only those that do not contain a lot of carbohydrates and starch.Their list was given above.But, unfortunately, you can't eat vegetables whenever you want.The whole point of the rotation phase is to alternate between protein-only days and protein-vegetable days.The rotation can be different, for example, today you eat only protein foods, tomorrow proteins and vegetables, the day after that again proteins, etc.Or you eat protein two days in a row, then supplement with vegetables two days in a row, then two protein days again.
Alternating every other day is considered the most gentle on the body, which is why it is most often recommended to stick to it.But for people who are too heavy, this may not be enough.Therefore, they should alternate between different types of food after three, four or five days.
During this period, it is recommended to increase the consumption of bran to two tablespoons.The main list of products for the Dukan diet, consisting of protein foods and vegetables at the alternating stage, can be supplemented with a teaspoon of any vegetable oil, citrus peel, basil and other additives allowed for "attack".
Introducing vegetables into the diet allows you to make it very diverse.They can be eaten separately, making all kinds of salads, stews, ratatouilles and purees.combine with meat, prepare soups, casseroles, bigousi, omelettes, etc.
You must eat this way until you achieve the desired result.Since the estimated weight loss at this stage is about a kilogram per week, it can last from one month to six months.
Consolidation stage
The main task at this stage is to maintain the new weight and prevent its further increase;this can also be called consolidation of the obtained results.The Dukan Diet recommends consolidation at the rate of ten days per kilogram of weight lost.In other words, if you managed to get rid of five kilograms in the first two stages, the third should be held for fifty days.
During this period of time, a gradual return to the usual diet begins.The menu of the consolidation stage has been greatly expanded and other foods have been added to the foods you have been eating, these are:
- 200 grams per day of any fruit, except grapes, cherries, dried fruits, figs, bananas.
- A tablespoon of honey a day.
- 2 slices of coarse bread or rye bread;
- A portion (200 grams ready) of pasta, legumes, lentils, couscous, corn and rice, as well as a few baked or boiled potatoes in a jacket.All these products can be consumed during the first half of the consolidation stage only once a week, during the second - twice a week and one portion without adding oil.
- Fatty meat, but not more than once a week.
- 40 grams of low-fat hard cheese per day.
- The permissible portion of vegetable oil is increased to one tablespoon per day, and bran - to two and a half tablespoons.
In addition, during the first half of the consolidation phase, you are allowed to organize a "celebration" dinner or lunch for yourself once a week, during which you are allowed to eat whatever you want and can even drink a glass of wine.In the second half, such evenings can be held twice a week.
But for this stage there is one very important rule - do not forget to observe a protein day once every seven days, during which you eat only protein foods, as in the first phase.
Stabilization stage
It is the final, final stage that lasts the longest - ideally a lifetime.Its main purpose is to prevent re-filling.At this phase, the Dukan diet suggests making a menu based on the consolidation stage.However, it is not necessary to follow it as strictly as before, since minor violations will no longer lead to rapid weight gain.
The main thing is to avoid old eating habits and adhere to three mandatory rules:
- Set a day of the week that you will only eat protein and always stick to it.
- Eat three tablespoons of bran daily.
- Be more active, move more, walk and, best of all, do sports.
Who is the Dukan protein diet contraindicated for?
First of all, people who have serious problems with the gastrointestinal tract, kidney, liver, heart and vascular diseases should avoid the Pierre Dukan diet.In addition, such a diet can harm pregnant women and children, as well as those whose work requires great mental stress.