It's easy to be confused by various modern diets, but protein diets are separate on the list. The Dukan diet is an outstanding representative of the protein food system, which aims to get enough food, but with different proportions of proteins, fats and carbohydrates.
Basics of diet
The Dukan diet is known in many countries. The effectiveness of this approach has been proven by numerous studies and applications. However, dietitian Pierre Ducan claims that he is not a dieter, but a balanced diet to prevent hunger and stress.
Weight loss is caused by the body burning subcutaneous fat and carbohydrate reserves, the stomach is not empty, it digests protein foods.
A good competitor here will be the Lesenka diet, the essence of which is the daily passage of food at different levels. Do not miss different products, different approach for 5 days.
Those who want to reduce their shape with the help of the Dukan diet should be familiar with the basic principles:
- Lead an active lifestyle, exercise a lot, run or walk. Take daily walks in the fresh air lasting 30-40 minutes. Losing weight through diets is unreasonable, the body must be physically active, because fat tissue is burned in the muscles.
- Drink plenty of water (not juice, compote or drink, still water). During a protein diet, the body expels accumulated fluid, and its daily replenishment is the number one task to lose weight.
- Strictly follow the diet and stages of the diet. If you make individual adjustments to your diet or do not follow the regimen, then you should not expect effective results.
- Eliminate light carbohydrates from your diet. The use of complex and indigestible carbohydrates in the form of grains, bran is allowed.
- Oat bran should be an important part of your daily diet. They prevent constipation during the diet and provide the body with the necessary amount of carbohydrates.
The main stages of the diet
The Dukan diet is based not only on following a certain diet, but also dividing the whole course of the diet into stages that correspond to your diet and list of products. In total, there are four stages:
- Attack.
- alternative
- Anchor
- Stabilization
Each stage is worth considering separately.
Attack phase
This is the first stage of the diet, which involves only the intake of protein foods. The duration of the phase lasts an average of 7 days, but the interval can be between 3 and 9 days. The choice of the duration of the first stage occurs individually and depends on the amount of excess weight and the health status of the weight lost.
An additional weight of 30 kg or more offers a maximum phase time of 9-10 days, if more than 20 kg - 7 days, with a slight excess of up to 20 kg - 3-5 days. Maximum weight loss occurs during this period, which is associated with limited intake of carbohydrates and fats.
Recommendations: The attack phase involves the consumption of protein products of animal origin: meat, fish, seafood and dairy products. You can use them in unlimited, but acceptable quantities and in any form (fried, boiled, steamed).
As for the accompanying supplements, their list includes: oat bran (their daily use is mandatory), mustard, salt, onion, spices, tomato paste, crab sticks (not more than 8 per day), lemon, olive oil. Dietary drinks, nonfat kefir, tea and coffee are allowed.
Meat should not be fatty, pork, lamb, rabbit, duck, goose are excluded. If there is a bird in the diet, then it should be consumed without skin. The restriction applies to vegetables and fruits.
During this period, the body experiences stress, the reconstruction of internal metabolic processes takes place. For some, this period can be critical: dizziness, weakness, loss of consciousness, and other symptoms indicate that it is worth moving on to the next stage.
Alternative or "cruise" phase
The essence of this stage is to include additional foods (vegetables, fruits) in the diet, but not continuously, but selectively at certain intervals. The breaks should be equal: one day, two days or more, all depending on the amount of excess weight before the diet. If its value does not exceed 10 kg, then the interval can be minimal (1x1. 2x2), if its value is more than 10 kg, the maximum interval is 5x5.
The duration of the second stage is determined both individually and individually. The interval is from one to two months, the duration directly depends on the amount of weight lost in the first stage. The bigger it is, the longer the second stage should last.
In the second stage, the diet should be more varied, so you can add the following foods:
- all products from the first stage;
- starch-free vegetables (cucumbers, tomatoes, zucchini, bell peppers, asparagus, cabbage, mushrooms);
- unsweetened fruits;
- skim milk and cheese;
- bread.
You can add fruits and vegetables only on the days that correspond to the second stage of the menu. That is, a protein menu for 5 days after the first stage, and a protein-vegetable menu for five days after the second stage. In addition, you can not mix the products of the second phase, you can choose and use only two ingredients a day.
Prohibited vegetables and fruits include: potatoes, corn, legumes, bananas, cherries, avocados, grapes.
If in the first stage the health condition deteriorates, in the second stage the condition should stabilize, the health condition will improve and metabolic processes will be restored.
Phase "cleaning"
The third stage helps to consolidate the result, the duration of which also depends on the number of "lost" kilograms. For every kilogram of weight lost, there are ten days of the third stage. During this period, the diet is more similar to the usual situation and should not be a concern for weight loss.
In addition to the first and second phase products, the diet also includes:
- starchy vegetables (potatoes, legumes, corn);
- pasta;
- cereals (rice, buckwheat, oatmeal).
At this stage it is allowed to break the diet twice a week, but to the detriment of one meal. For example, you can eat your favorite carbohydrate for breakfast, but skip lunch or dinner instead.
An important rule at this stage is the daily consumption of any fruit, except bananas, grapes and cherries. They contain a lot of sugar, which quickly turns into subcutaneous fat.
"Stabilization" phase
This stage is the last and in fact a postulate for the next life after the diet. Its rules are simple, and following them will allow you to stay in shape at all times without resorting to diet:
- drink plenty of water every day (at least 1. 5 liters);
- lead an active lifestyle;
- once a week, organize a protein menu that meets the requirements of the first stage;
- daily consumption of oat bran.
Implementing the above recommendations will help anyone who wants to lose weight and, most importantly, stay at the level achieved or pass it.
Approved Products
You can summarize the list of foods allowed in the Dukan diet:
- meat (beef, veal, pigeon, chicken, quail);
- eggs (chicken, quail, preferably without yolk);
- low-fat milk and sour milk products (milk, kefir, cottage cheese, cheese, yogurt, cheese);
- seafood in any form and in any quantity;
- crab sticks;
- river and sea fish;
- oat bran;
- vegetables with little or no starch;
- unsweetened fruits;
- various sugar-free drinks, tea and coffee;
- spices, condiments, dressings.
In addition to the prepared diet plan, nutritionist Dukan published a cookbook with recipes. The dishes in the shop's cookbook contain only foods from the list of allowed diets, which greatly simplifies the process of losing weight and inventing new foods.
Among the simplest and most popular dishes are worth noting:
- "Crab salad". To prepare you will need: half a Chinese cabbage, 4 sticks of crab sticks, 4 tablespoons canned corn. Finely chop the cabbage and crab sticks, crush the cabbage and add salt. Mix all ingredients in a bowl and decorate the salad with lemon juice and homemade non-fat mayonnaise.
- "Curd fish meatballs". For the meal you will need: 0, 2 kg of fish (salmon), 0, 4 kg of low-fat cottage cheese, 1 chicken egg, 4 tablespoons of oatmeal. Preparation: Mix cottage cheese with eggs, add finely chopped fish into small cubes without shell. Add spices and seasonings to taste. Make balls of the resulting mixture and roll them in oatmeal, put in a pan or barbecue and fry on low heat. Do not use oil for frying, put everything in a dry frying pan.
- Yogurt dessert. During the diet, you can pamper yourself with a dessert, for which you will need: 0. 2 kg of low-fat natural yogurt, 2 chicken eggs, 50 g of corn starch. Put all the ingredients except the egg in a bowl. Divide them into proteins and yolks: immediately send the yolks to the finished mixture and beat the proteins until creamy and add to the mixture. Sweets can be sweetened with sugar substitute, as well as add flavor and salt. Pour the resulting mixture into a loaf pan and place in the oven for 20 minutes.
- "Eggplant beef. " For two servings you will need: 0, 3 kg of beef cut into small cubes, 1 eggplant, 2 tomatoes, 0, 150 kg of mushrooms (mushrooms), 1 clove of garlic, parsley, salt, pepper. Preparation: Cut eggplants into rings or cubes and pour water for 30 minutes (they should be bitter). Drain the eggplants and dry with a paper towel. Cut the tomatoes into slices and the mushrooms into slices and place in a pot with the eggplant. Add garlic and parsley, add water and cook for 30 minutes. Take a deep dish for the oven, put some vegetables on the bottom, then put the meat with salt and pepper, and the rest of the vegetables on top. Send in the oven for 15-20 minutes.
You do not need to use the recipes from the book of the store, you can also get acquainted with your own menu of permitted products that correspond to the stage of the diet.
How much can you lose a pound
Before talking about the approximate number of kilograms lost, it is worth clarifying the factors that affect them:
- presence of physical activity and its severity: if you do not exercise or at least do not walk, you should not talk about a good result;
- lack of enough water in the diet: water helps to lose weight, especially with a protein diet;
- overweight: nutritionists say that the higher the body weight, the more weight a person can lose;
- the duration of the diet and its individual stages.
The average figure for weight loss can be considered 5-15 kg. In addition, each stage has its own changes and weight loss. The first stage of the diet is the most important, because it contributes to the maximum rate of weight loss. The next second stage is marked by small losses, and the third and fourth completely strengthen the result.
Shop Diet Reviews
First look
"I've heard about the Dukan diet many times, but I didn't dare try it. For some reason it's scary, many people talk about back pain, weakness and malaise. Maybe I'll look for an alternative to this diet. "
Second review
"My husband's sister often travels to France. There, this diet is just a brand, and even in supermarkets there are separate shelves for products that fit this diet. She herself used this method to lose weight. The result is 10 kg in 2 months. It will not stop.
I am on a different diet now, but in a month I will start the Dukan diet to stay in shape until the season.
Third review
"Girls, do not try this diet! I sat carelessly and satiated. A week later I felt the ground beneath my feet, my eyes darkened, I had a tingling in my ears. Pain in the back or kidneys, I do not know where, but it is very scary and dangerous.
I went to the hospital, where the nurse said that I was not the first with such a diagnosis. Before trying this diet on yourself, you should be examined and consult a doctor. "Protein diets are very dangerous for the kidneys and can cause tissue damage, so don't experiment with them. "
fourth review
"I've been on this diet more than once. Thank God I didn't see any side effects. Maybe because the first phase didn't last that long (5 days), but because I didn't change the protein and protein menu in the second phase every day. I ate both protein and vegetables. I was satisfied with the results (-8 kg). This diet could be used more often, but it is very expensive, especially in winter.
Fifth review
"I recently watched a TV show where an endocrinologist told me that it's impossible to do without carbohydrates and glucose. Our brains are nourished by them, and if they stop entering the body, then the brain goes hungry first and then dies. But I thought that if the negative feedback on the Internet is not without reason, and in fact you can harm your health?