Although the Dukan protein diet became known a long time ago, today it is still very popular and is considered one of the best weight loss systems.This is exactly what will be discussed in our article.
As its name suggests, this weight loss system is named after its creator, French neurologist Pierre Dukan.Yes, exactly a neurologist.Curiously, at first the doctor had nothing to do with diet;The impetus for studying this area was Dukan's desire to help his friend, who had been suffering from excess weight for a long time.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 following days he lost another kilo and a half.It was this incident that marked the beginning of Dukan's career as a nutritionist.The doctor subsequently 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 several days and have been interested in different weight loss systems, you have probably heard of low-carb or low-protein diets.Pierre Dukan's diet is built on this basis.However, unlike the first, it includes a whole range of actions that allow 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 objective, has a different duration and involves the consumption of different products.But all these stages have a common component: the basis of your diet is protein, which is why weight loss occurs.This effect of protein foods is explained by the fact that the body has to spend a lot of energy to absorb them, the lack of which it is forced to compensate for with fat deposits.In addition, proteins are broken 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 to follow the Dukan diet
In addition to the abundance of protein, the absence of restrictions on volumes or number of servings allows you to always be full.Despite this, you should not overeat;It is best to keep it in moderation.It is recommended to prepare all Dukan Diet dishes without frying in oil or other fats.Sweets, alcohol, fats, flour products, cereals and other foods rich in carbohydrates should be excluded from the menu.At the same time, it is recommended to reduce salt consumption.To control its quantity, try to salt foods only after cooking them.
To remove protein breakdown products 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 tablespoons of this wonderful product a day will not only improve peristalsis and relieve constipation, but will also help reduce cholesterol levels.Bran should be consumed throughout the diet.They can be steamed, added to yogurt or kefir, ground and baked.
Well, for following the Dukan protein diet to have an even better effect, take daily walks or play sports during it.
Stages of the Dukan diet
The greatest consumption of protein foods occurs in the first two stages.
The main products for the Dukan diet at the moment:
- seafood: squid, oysters, shrimp, crabs, mussels, etc.;
- fish: any type, canned and smoked fish are allowed;
- poultry other than goose and duck;
- lean meat: beef, rabbit, veal, lean ham.Pork is not advisable, but you can still eat it, just choose pieces of lean meat;
- offal: tongue, liver, kidneys;
- eggs;
- Fat-free dairy products.
At the second stage, the menu includes vegetables, but only those that contain a minimum of carbohydrates.These include:
- Tomatoes, green salad, radishes, pumpkins, peppers, leeks, sorrel, onions, turnips, green beans, spinach, chicory, zucchini, cucumbers, all types of cabbage, celery, carrots, chard, beets, eggplants, asparagus, mushrooms and soybeans are also allowed.
The diet of the remaining stages is not so strict, it expands significantly, more and more carbohydrate-containing foods and drinks are introduced.Let's look at each stage in more detail.
Attack stage
This is the hardest stage, but also the most effective.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 indulge in it for too long, as it can be dangerous for your health.
Its duration should depend directly on the number of kilograms you want to get rid of throughout the diet:
- If you intend to lose 5 kilograms or less during the entire diet, the attack stage should last 2 days;
- 6-10 kilograms – 3 to 5 days;
- 11-20 kilograms in 6 to 7 days
- more than 20 kilograms – 7 to 10 days.
The Dukan protein diet during the first stage, depending on the initial weight, allows you to lose from 2 to 6 kilograms.During it, you are only allowed to eat protein foods, the list of which is detailed 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 a day, dill and parsley.To make it easier for you to create the right diet, we suggest that you familiarize yourself with an example menu.
Pierre Dukan's diet - attack on the menu
first day
- low-fat bran yogurt, a couple of hard-boiled eggs and tea;
- aspic tongue;
- fish fillets marinated in herbs and lemon juice and then roasted.
second day
- omelette and coffee;
- chicken soup with herbs;
- beef stew.
third day
- cottage cheese and coffee;
- fish cutlets;
- serving of boiled seafood.
fourth day
- boiled chicken, tea and yogurt;
- Beef fillet fried in a non-stick pan without adding fat or oil.
- baked fish
fifth day
- scrambled eggs, milk or milk tea;
- fish soup with added herbs;
- minced chicken cutlets.
In order not to fall apart, you should not allow yourself to feel hungry, so give yourself a snack.All products are suitable for them, of course, those that are permitted.For example, you can prepare cutlets or cutlets, stock up on yogurt or cottage cheese;In addition, even a regular glass of milk or kefir will be a good snack.
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 many carbohydrates or starch.Their list was given above.But unfortunately, you can't eat vegetables whenever you want.The goal of the alternating phase is to alternate between protein-only days and protein-and-vegetables days.The alternation can be different, for example, today you only eat protein foods, tomorrow proteins and vegetables, the day after tomorrow proteins again, etc.Or eat protein for two days in a row and then supplement with vegetables for two days in a row and then again for two protein days.
Alternating every other day is considered the gentlest for the body, so in most cases it is recommended to stick to it.But for people who weigh too much, this may not be enough.Therefore, they should alternate different types of foods after three, four or five days.
During this period, it is advisable to increase bran consumption to two tablespoons.The main list of products for the Dukan diet, consisting of protein foods and vegetables in the alternation stage, can be supplemented with a teaspoon of any vegetable oil, citrus zest, basil and other additives allowed for the "attack".
The introduction of vegetables into the diet allows it to be very varied.They can be consumed separately, making all kinds of salads, stews, ratatouille and purees.combine with meat, prepare soups, stews, bigus, omelettes, etc.
You should eat this way until you achieve the desired result.Since the expected weight loss at this stage is about one kilogram per week, it can last from one to six months.
Consolidation stage
The main task of this stage is to maintain the new weight and prevent its further gain;This can also be called consolidation of the results obtained.The Dukan diet recommends consolidation at a rate of ten days per kilogram of weight lost.In other words, if you managed to get rid of five kilograms during the first two stages, the third should be done in fifty days.
During this period of time, a gradual return to the usual diet begins.The menu of the consolidation stage is significantly expanded and others are added to the foods you consumed, these are:
- 200 grams a day of any fruit, except grapes, cherries, nuts, figs, bananas.
- One tablespoon of honey a day.
- 2 slices of thick bread or rye bread;
- A portion (200 grams when prepared) of pasta, legumes, lentils, couscous, corn and rice, plus a couple of oven-roasted or boiled potatoes.All these products can be consumed in the first half of the consolidation stage only once a week, in the second, twice a week and one serving without adding oil.
- Fatty meat, but not more than once a week.
- 40 grams of skimmed hard cheese per day.
- The permitted portion of vegetable oil is increased to one tablespoon per day and that of bran to two and a half tablespoons.
Additionally, in the first half of the consolidation phase, you can organize a “celebratory” dinner or lunch once a week, during which you can eat whatever you want and even drink a glass of wine.In the second half, these dinners can be held twice a week.
But for this stage there is a very important rule: be sure to observe a protein day once every seven days, during which you will eat only protein foods, as in the first phase.
Stabilization stage
This is the last stage, the one that lasts the longest, ideally a lifetime.Its main objective is to prevent weight gain again.In this phase, the Dukan diet suggests building a menu based on the consolidation stage.However, it is not necessary to observe it as strictly as before, because minor violations will no longer lead to rapid weight gain.
The main thing is to avoid old eating habits and follow three mandatory rules:
- Determine for yourself a day of the week during which you will eat only protein and always stick to it.
- Eat three tablespoons of bran a day.
- Be more active, move more, walk and, best of all, play sports.
For whom is the Dukan protein diet contraindicated?
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 nutrition can harm pregnant women and children, as well as those whose work requires great mental stress.