The Dukan diet, developed by French doctors, is one of the best weight loss programs. It helps achieve optimal weight and maintain it in the future. The system consists of four phases, two of which are designed to lose weight and two to consolidate the gains.
Duquesne's Diet
The Dukan Diet was developed by physician Pierre Dukan. This is a balanced diet that will keep you from gaining extra pounds after your weight loss program is complete. Nutritionists claim that everyone has their own supply of cells that contribute to fat accumulation. Losing the extra pounds is more difficult for those who have more weight. Therefore, in the Dukan diet, it is calculated based on the individual characteristics of each person's body.
A feature of a weight loss program is a unique diet. You can eat the designated food in unlimited quantities until you are completely full.
The principle of a weight loss program is to start with nutrition only with the help of protein foods. Its number is unlimited. This is because the digestion and assimilation process requires more energy than the processing of fats and carbohydrates. Therefore, the body consumes the calories it receives without processing the food into subcutaneous fat. After that, vegetables rich in fiber and vitamins were introduced into the menu. Then merge the results.
Results can be seen the first day after starting to adhere to the diet. The excess weight will disappear quickly. Ways to lose weight do not pose a threat to the body. Muscle mass is preserved and the condition of the skin, nail plate and hairline improves. Thanks to the detailed description of the weight loss system, the results can be easily fixed for many years. The technology does not require calorie counting.
However, excess protein can place undue stress on the kidneys, blood vessels, and liver. This can lead to high cholesterol levels. Insufficient fiber intake can lead to gastrointestinal problems and a dysbiosis of the microbiome. You must follow the diet under the supervision of a doctor. People with renal failure, susceptible to heart disease, high blood pressure and reproductive system diseases are contraindicated.
Principles and Stages
There are four stages of the Dukan diet. Women must overcome:
- stage attack;
- alternate stages;
- stage consolidation;
- stage is stable.
The time required for each stage depends on the weight to be reduced. Therefore, the minimum number of days in the attack phase is 2 days. It can last up to 10 days. Alternating phases take 15 to 330 days. The integration phase takes 50 to 500 days. Terms are calculated individually.
There are many rules that need to be followed for weight loss methods. They can vary depending on the stage a woman goes through. Common features of all weight loss periods are:
- There is no use in reducing the calorie content of your daily menu. Going back to the previous diet will also regain those extra pounds. Therefore, the daily menu should be such that a person cannot accumulate body fat and continuously consolidate the results of weight loss.
- Limiting products and their quantities will not bring results. A single diet is ineffective because failure is bound to occur. The Dukan Diet offers a varied diet. There are no food restrictions. You need to eat until you are full.
- It is recommended to get rid of all fasting in the kitchen before starting a diet. Otherwise, they may become a temptation.
- Oat bran is one of the main components of the Dukan diet. Their presence in the daily diet is a guarantee of good results. They aid in weight loss, provide a quick feeling of satiety and help cleanse the stomach of toxins. Bran will help reduce the total calories in the diet.
- It's important to stay physically active. Weight loss programs do not involve continuous training in the gym. However, walking and exercising regularly at home will only help with weight loss. Abdominal exercises and squats are enough. The load should gradually increase.
- Sugar, fried potatoes, bananas, cherries, grapes and alcoholic beverages are banned at all stages of the diet.
- You must drink at least 2 liters of water a day.
Attack phase
The flare phase is the first phase of the Dukan diet to lose weight. Doctors consider it the most dangerous to health. The diet's authors agree and give clear advice for following a weight loss regimen. They need to follow persistently.
First, you need to determine how much you are overweight. For this, you can use a free calculator. It can be found on the official Dukan website. The calculation process includes filling out a questionnaire. After all data has been entered, a letter with relevant information will be sent to the mail specified during the operation. Average data can also be obtained independently. So, if a woman's height is 164 cm, then her optimal weight is 54 kg.
The attack phase can only be observed during the recommended time period. It is believed that with its help, a person will be able to achieve the desired weight in no time. However, this is impossible and dangerous. During the attack phase, you can lose up to 6 kg. In this case, the duration of the period may vary due to the extra weight of the female comma. The duration of the attack phase will be:
- 1-3 days, if the overweight kilogram calculated by the calculator is less than 5.
- 3-5 days if overweight is 5-10.
- If overweight more than 10 kg, it will take 5-7 days.
It is strictly forbidden to observe the attack phase for more than 9 days. Women should understand that the attack phase is not about shedding excess weight as quickly as possible, but to initiate the mechanism of fat breakdown in the body. You need to control your condition. It is necessary to remember the dangers of this method. Depending on the diet, only animal protein is allowed. This increases the burden on the kidneys, which can lead to dehydration. It is based on this that the stage of rapid weight loss. The attack phase is motivating, indicating weight loss.
When following a weight loss regimen, you need to drink a lot of water. It is recommended to consume at least 1. 5-3 liters of fluids per day. Also, eating oat bran is recommended. You need to consume 1. 5 tablespoons of this product per day. He drinks a lot of water. Eating bran with liquid can be used as a snack or as a substitute for your meal.
Weight loss on the Dukan Diet starts with protein, as the program's authors believe this product is the best food for humans. The body has known it since ancient times. At the same time, fast food and sweets are foreign to the human body. Protein is the hardest food to digest. To digest them, the body uses a lot of energy. This leads to the fact that it is almost impossible to convert the calories received into adipose tissue. It is important to ensure that the body is receiving pure protein. In this case, the fat content should be minimal.
Compliance contraindications
The Dukan diet is not for everyone. It is recommended to give up the weight loss method in the following situations:
- heart disease;
- diabetes;
- Pathology of the kidneys and liver;
- Gastritis, pancreatitis or cholecystitis.
What food can I eat?
If a person likes to eat seafood, fish, meat, egg and tofu dishes, then the attack phase will be the tasty phase in the diet. At this stage, it is allowed to use:
- seafood. It can be crab, shrimp, rapana, mussels, squid and crayfish.
- Meat. It is recommended to prefer lean pork, ham, fresh veal, rabbit, and lean steak.
- Egg. Dr. Dukan recommends eating chicken and quail eggs.
- bird. You can eat quail, chicken, guinea fowl or turkey.
- fish. Mackerel, sea bass, Navagascar, salmon, flounder, trout, cod, salmon or carp are allowed in dishes.
- Milk and dairy products. You can add kefir, soy cheese, yogurt, cottage cheese and milk to your daily menu. All products must be fat free. Soft processed cheeses are allowed.
- offal. Women can eat tongue, chicken heart, kidney, and beef liver.
- vegetable. Squash, tomatoes, lettuce, asparagus, any kind of cabbage, squash, celery, carrots, cucumbers, radishes, onions, beets, and zucchini are all edible.
You can cook food any way you want. Restrictions apply only to frying with vegetable oil. It is recommended to steam, bake or put the food in the oven. You have to give up sugar. Dr. Dukan recommends using sweeteners. Any drink is allowed. You can even drink soda. However, it's worth prioritizing sugar-free beverages. Soda water is recommended to be consumed with light-colored markers.
However, other doctors are somewhat skeptical of such advice. They recommend caution with soda and sweeteners. Classic sugar is bad for body and health. There are no studies on sweeteners. However, this product is a concentrate. Its use can lead to disruption of internal organ function. Therefore, it is better to refuse to use this product. Similar rules apply to sodas. In such beverages, there are always potentially harmful additives.
There is no need to eat fresh food. Dr. Dukan allows the use of nutritional supplements. However, they must be natural. It is recommended to prioritize:
- ginger and cinnamon;
- vinegar and lemon;
- onions and garlic;
- turmeric and cumin;
- mustard and gelatin;
- Balsamic vinegar.
Some products are available for consumption, but in limited quantities. So, you can eat no more than 2 tablespoons of ketchup, 2 egg yolks and 8 natural crab sticks per day. Some products are prohibited. it:
- high-fat foods;
- potatoes and lamb;
- Pasta and various beans;
- sugar and various sweets;
- Sauce and mayonnaise.
Sample menu
To lose weight on the Dukan Diet, you need to walk at least 20 minutes a day and get some exercise. Also, it's worth eating bran. If a woman can't stand them, you can use 1. 5 tablespoons of buckwheat. Volumes are expressed in dry form. Replacement should be done with caution. In fact, bran and buckwheat have different nutritional properties and are absorbed in different ways by the body.
If the allowable rate in the product is exceeded, stagnation may occur. Cooking buckwheat is up to you. It can be boiled or steamed in water, milk. You need to drink 2 liters of fluids every day. This book includes coffee and tea. The list of products that can be consumed on a given date is strictly defined. After passing the attack phase, it is recommended to strictly follow the developed menu.
| sky | breakfast | dinner | afternoon tea | dinner |
|---|---|---|---|---|
| on Monday | Omelette with lean meat and a cup of coffee | Cod Soup, Bread and Bran | cottage cheese | Grilled meat and unsweetened green tea |
| Tuesday | cheese, bran bread | Meat quail egg soup | low-fat natural yogurt | fish stew |
| Wednesday | Omelette, salted fish, a cup of coffee | Onion-free veal fillets, low-fat natural yogurt | 1 cup kefir with bran | boiled squid |
| Thursday | Bread with bran and cheese, strong tea without sugar | fish soup | Cheese Casserole, Unsweetened Tea | Grilled Chicken Tenderloin, a Cup of Kefir |
| Friday | boiled eggs, a cup of coffee | Fish fillet without onion, low-fat natural yogurt | Low-fat milk, bread and bran | Braised Beef, Unsweetened Tea |
| Saturday | Omelette, a cup of coffee | Meatball Soup | Low-fat natural yogurt and oat bran | Stewed Mussels, Unsweetened Tea |
| Sunday | cheese with bran, a cup of coffee | Ukha, low-fat natural yogurt | cheese casserole, 1 cup kefir | Meatballs and low-fat natural yogurt |
possible outcome
The first stage of the Dukan diet is crucial for starting the fat burning process. In a week, you can lose 5-7 kg. If you reduce the stage to 72 hours, you can lose 2-3 kg. It is important to monitor your condition carefully. If dry mouth, dizziness, or other side effects occur, it may be worth limiting the duration of this phase or interrupting weight loss entirely with this method.
staggered stage
The second stage is the main stage of weight loss. The duration can be arbitrary, but usually depends on how many extra pounds need to be lost. It should be followed until the weight is ideal. The main principles of the second stage are as follows:
- vegetable. If your diet was all about protein during a flare-up, now you need to add vegetables. They are rich in fiber. You can add cucumbers and tomatoes, various types of cabbage, carrots, mushrooms, asparagus, squash, beans, spinach and vegetables. Also added fatter cheese, wine, cream and natural tomato sauce.
- Alternate protein and blend days. Mixed-day menus include a combination of protein foods and plant-based foods. Alternating regimens are individually selected based on the desired weight loss.
- More bran. The amount of bran consumed should be increased. This is especially true for those who are constipated during the diet.
- more liquid. Daily fluid intake should be increased by at least half a liter.
- Increase physical activity. The hike can be extended to an hour or two.
The menu is actually no different from the attack phase, the only difference is that there are alternations. On mixed days, you can dilute meat and fish dishes with roasted, stewed or fresh vegetables.
consolidation phase
Phase 3 is not characterized by rapid weight loss. An average of 400 grams of excess is consumed per week. However, the purpose of this phase is to consolidate the results. This will save the result and won't let the extra pounds come back. Duration varies from person to person. Stage 3 rules include:
- starch. It's worth adding potatoes, bread, and pasta to your diet. However, their use should be modest.
- bran. The daily amount of bran should be increased again.
- Honey. You can add sweetener or honey at this stage. A maximum of 3 teaspoons are allowed at a time.
- Belly Holiday. The diet may include concessions. They can do it twice a week, but don't lose. During these "holidays" you can eat any food. However, you should limit yourself to one method.
- attack. Once a week, you must return to the menu from the first stage. This can be any day and any food allowed during the attack phase.
A sample weekly menu might look like this:
| sky | breakfast | dinner | afternoon tea | dinner |
|---|---|---|---|---|
| on Monday | cheese with bran, unsweetened tea | broth, a cup of kefir | fruit | Grilled Chicken Tenderloin, Vegetables, Potatoes |
| Tuesday | Omelette with chicken slices, a cup of coffee | Fish Soup Vegetable Salad | Berries and Bran | cheesecake, fruit, a cup of coffee |
| Wednesday | Lean steak, salad | broth | Natural yogurt and bran fruit | Vegetable Salad with Grilled Meat |
| Thursday | menu for one of the raid days | |||
| Friday | omelet, 1 cup kefir | Meatball Soup, Salad | berries with bran | fish and vegetables in the oven |
| Saturday | Cheese Casserole with a Cup of Coffee and Bran | Fish soup, low-fat natural yogurt | fruit | Cheesy Baked Mussel Rice |
| Sunday | Low-fat cheese, boiled eggs and a cup of coffee | Turkey Schnitzel, Vegetable Salad | Berries and Fruits, Bran | Stew, a glass of wine |
stable stage
The stabilization phase is the last phase. This can be compared to dieting. However, this means that a person will stick to a healthy diet all the time. The diet can include any product, but they shouldn't be too harmful. It should be done gradually. Every week you need to schedule another day of offense. The bran and drinking patterns remain the same. Physical activity should become regular.
doctor opinion
Dukan's diet is varied. Most people cannot easily tolerate a carbohydrate-free diet. This is because you have to give up most commonly used products. Following Dukan's weight loss plan, you can cook a variety of meals. It allows you to lose weight effectively and maintain it after the fat burning period is over. The excess weight will disappear quickly. This method is a variation of a balanced diet. Diet is designed for the long term. This allows you to improve your body's functions and metabolic processes. If you stick to your plan, you can say goodbye to pesky kilos forever.
Almost everyone can use this diet if no contraindications are found. They can be various diseases, such as the kidneys or the cardiovascular system. Also, this diet is not recommended for pregnant women and teens. Excess protein is a major cause of liver and vascular disease. It can also lead to high cholesterol levels. Therefore, you should consult your doctor before starting a weight loss regimen.