The Dukan diet is a weight loss technique developed by the Frenchman Pierre Dukan, who has 30 years of experience in nutrition. The diet involves a sequential change of several phases: attack, alternation, consolidation and stabilization. Its total duration is several months. It is not difficult to follow the nutritional system - the menu for every day is varied, due to which the body does not experience stress. Therefore, it is not surprising that the diet is popular and deserves mostly positive reviews from those who want to lose weight with its help.
What is the essence of the Pierre Dukan diet?
The essence of the diet is not just to reduce body weight, but to maintain the achieved result. The Dukan diet involves reducing the amount of carbohydrates consumed while simultaneously significantly increasing protein foods. There are no restrictions on the amount of food.
How to calculate your weight - formula and weight calculator
The Body Mass Index, developed by WHO, allows you to understand whether you are overweight. A lack of BMI is an indication of problems that may exist. Its calculation does not take into account the mass of muscles and bones.
The classic formula looks like this:
weight in kg divided by height in meters squared
The concept of the Dukan system is Correct Weight. When calculating it, weight, height, as well as its fluctuations over time are important.
What is Correct Weight? This is a goal that a person can achieve without harming his health or entering the discomfort zone. And also the body weight that is easy to maintain without significant effort.The Dukan method takes into account its history, as well as various parameters of a specific plan:
- floor;
- age;
- minimum and maximum mass;
- desired mass indicator;
- heredity;
- number of pregnancies;
- bone structure.
You can also use the weight calculator.
It is important to calculate the correct weight before starting a diet. Otherwise, an individual program that includes all the information about how long each stage of the Dukan method should last, how many kilograms a person can lose during the diet, cannot be compiled.
Phases of the Dukan system
The diet includes four stages. Each has its own characteristics. The first diet is called organized and thorough by the author of the diet. At the second stage of the diet, a person achieves the Correct Weight, and at the third, he consolidates the result. The fourth stage of the Dukan system is mass stabilization, successful completion of the diet.
"Attack"
The main goal of this stage of the Dukan system is to start the process when fat is broken down.Losing as many pounds as possible should not be part of the plan at this stage of the diet. It is important to remember that the duration of the stage is no more than 10 days.
Due to the fact that "Attack" requires giving up foods that contain glucose, your health begins to deteriorate. Headaches and dizziness appear. The person becomes irritated and lethargic. The body, which does not have enough glucose to maintain its functioning, begins to actively consume fat reserves - hence the smell of acetone, noted by all adherents of the diet. These symptoms disappear within 1–3 days. It's better to spend this time at home.
For the "Attack" phase, walks in the fresh air are important - at least half an hour. Thus, the breakdown of fats will occur more actively, and the body will quickly get used to the changes. If your health allows, light physical activity is allowed. For example, a swimming pool, light gymnastics.
Be sure to drink plenty of water - water, fruit teas without sugar. The liquid helps remove the results of fat breakdown from the body. This rule is relevant for any stage of the diet.
In general, the diet menu is based on 72 protein products. Their use will preserve muscle tissue and bone strength. Energy will be drawn exclusively from existing fat deposits.
To season dishes, it is recommended to use lemon juice, mustard, and tomato paste. All food is steamed. It is also acceptable to bake or boil. There should be a minimum of salt.
During the first phase of the Dukan diet, meals should be fractional. It is better to eat small portions, but often. This will make it easier for the body to cope with changes in diet.
"Alternating" or "Cruising"
The process of weight loss that began in the previous phase continues. The pace is set by alternating exclusively protein days with periods when vegetables are introduced. To the previously permitted 72 protein products, 28 vegetables are added. The body makes up for the lack of carbohydrates by breaking down fats.
Rules:
- Alternating protein-vegetable and protein days. The regimen is created individually, but Dukan recommends the following algorithm: eat proteins for several days, then introduce vegetables for the same period.
- The amount of oat bran consumed daily is 2 tablespoons. If constipation occurs, you should add 1 tbsp. l. wheat bran.
- Liquid – 2 liters.
- The daily amount of dairy products is a maximum of 1 kg.
- Daily half-hour walks are recommended.
- Small and frequent meals - at least five times.
"Pinning" or "Consolidation"
Once the desired weight is achieved, the person losing weight is faced with the task of maintaining the result. This is more difficult than losing weight. The goal of "Consolidation" is to help a person move from a diet to a nutritional system without entering the discomfort zone.
How long does the third phase of the Dukan system last? The main rule is that every kilogram lost is equal to ten days of "Consolidation". Those who were overweight will stay in the phase the longest. Looking at the rule without emotions, it becomes clear that it helps teach the body to live in a new way.
General rules for this stage of the Dukan diet:
- volume of bran – 2. 5 tbsp. l;
- half-hour walks;
- Starchy foods can be introduced into the diet no more than once every seven days;
- One day of the week should be devoted to consuming exclusively protein foods. This rule should be followed after leaving the diet. The safety day, as Dukan himself calls it, can be set, for example, on Thursday.
Holiday meal rules:
- the optimal time is lunch;
- you can’t take a supplement;
- do not introduce foods that are excessively high in calories;
- A glass of wine (dry) with cheese is allowed;
- It is forbidden to have two feasts one after the other.
Important Note:To make it easier to maintain the achieved result of the diet, it is recommended to divide the duration of the third phase in half. The first part is one feast, weekly no more than a serving of saturated starches. In the second, according to the Dukan system, everything is doubled.
"Stabilization"
The stage is designed to consolidate what was started at the third stage of the Dukan diet - the formation of the habit of eating right. From this, its basic rules are formed:
- use at least 3 tbsp. l. bran;
- protein fasting day every week;
- drinking regime;
- physical activity.
In nutrition, you should adhere to the rules of the "Consolidation" phase.
What products are allowed by the Dukan system - a general list with a table and recommendations for each stage
The effectiveness and attractiveness of the Dukan diet is that weight loss occurs without creating a feeling of dissatisfaction in a person. 100 products are allowed for consumption - 72 of them are of animal origin, another 28 are of plant origin. Their introduction and volume is determined by the rules of each stage of the Dukan diet.
| Animal origin | Plant origin | |
|---|---|---|
| lean meat | beef, any game, rabbit, lean pork, veal | vegetables without starch |
| poultry meat | no limits | |
| fish | low-fat varieties | |
| seafood | no limits | |
| vegetable proteins | oat bran, soy cheese | |
| dairy | having 0% fat content | |
| chicken eggs |
| The product's name | Diet stage | Benefit and quantity | |||
|---|---|---|---|---|---|
| "Attack" | "Alternation" | "Pinning" | "Stabilization" | ||
| Shirataki noodles | + | + | + | + | used without restrictions; contains natural fibers, essential for normalizing intestinal function |
| Vegetable oil | – | + | + | + | starting from the "Attack" stage, consumption increases from 1 coffee spoon to 1 tbsp. l. |
| Goji berries | + | + | + | + | in b. d.*– 1 tbsp. l. , b. -o*. – 2 tbsp. l. |
| Chia seeds | – | + | + | + | 1 tbsp. l. ; maintain cholesterol at the permitted level, a natural antioxidant |
| Flax seeds | – | + | + | + | in b. d. – 1 tsp, in bottle – 2 tsp. |
| Note: n. d. – protein days; b. -o. – protein and vegetables |
In the fourth stage of the diet additionally:
- corn starch;
- sour cream;
- low-fat cocoa without sugar;
- wine (white table);
- cheese up to 7% fat.
Diet duration
The Dukan diet determines the duration of each stage depending on the amount of excess weight. For convenience, the following table has been created:
| Amount of excess weight (kg) | Stage 1 (days) | Stage 2 (days) | Stage 3 (days) |
|---|---|---|---|
| 5 | 2 | 15 | 50 |
| 10 | 3 | 5 | 100 |
| 15 | 4 | 85 | 150 |
| 20 | 5 | 120 | 200 |
| 25 | 7 | 155 | 250 |
| thirty | 7 | 160 | 300 |
| 40 | 9 | 190 | 400 |
| 50 | 10 | 330 | 500 |
The table does not mention the fourth phase for one reason - it is lifestyle. The diet becomes a food system for every day.
Diet menu for every day of the week
The Dukan system involves consuming a variety of foods, so the diet does not look monotonous. Even in the first phase, when you have to eat very restrainedly. For greater convenience, a sample menu is presented in table form:
| Day of the week | Eating | Diet stage | ||
|---|---|---|---|---|
| "Attack" | "Alternation" | "Pinning" | ||
| Monday | breakfast | coffee+fried eggs+piece of meat | fried eggs+bran bread+coffee | tea+casserole (from cottage cheese) |
| dinner | fish soup + bread (bran) | vegetable soup + meat | Ukha+bread (whole grain, oat bran) | |
| afternoon tea | cottage cheese casserole | the same + tea | fruits | |
| dinner | piece of baked meat + tea | the same thing (without tea) + salad | potatoes+vegetables (baked)+piece of meat | |
| Tuesday | breakfast | pancake (bran)+cottage cheese+tea | cottage cheese + kefir | coffee+cheesecakes |
| dinner | soup + piece of meat + eggs (boiled) | ear | solyanka+bran bread | |
| afternoon tea | yogurt | coffee+bread+fish | berries | |
| dinner | fish (stewed) | yogurt+roll (meat) | salad + meatballs (chicken) | |
| Wednesday | breakfast | omelette + salmon (lightly salted) + coffee | coffee+cottage cheese+yogurt | tea+casserole (from cottage cheese)+berries |
| dinner | cutlets (chicken) + yogurt | solyanka | ear | |
| afternoon tea | cottage cheese + kefir | pancake (from bran flour) + kefir | fruits | |
| dinner | seafood | salad + cutlets (chicken) | kefir + piece of meat (baked) | |
| Thursday | breakfast | bread (bran) + cheese (processed) + coffee | coffee+omelet+piece of ham | menu for any day from the "Attack" period |
| dinner | soup | meatball soup + bran | ||
| afternoon tea | cottage cheese casserole + tea | syrniki | ||
| dinner | piece of meat (baked) + kefir | kefir + piece of fish (baked) | ||
| Friday | breakfast | eggs (boiled) + yogurt + kefir | eggs (boiled) + salmon (lightly salted) + kefir | fried eggs+yogurt+coffee |
| dinner | fish cutlets | salad + cutlets (turkey meat) | salad + meatballs (veal meat) | |
| afternoon tea | cottage cheese+milk | kefir+bran | berries | |
| dinner | piece of turkey (fillet)+cheese (processed)+tea | piece of fish + vegetables (bake with melted cheese) + tea | vegetable stew + piece of fish (baked) | |
| Saturday | breakfast | coffee+omelet | casserole (from cottage cheese) + tea | see the Monday menu of the "Alternation" stage |
| dinner | meatball soup | Ukha + bread (bran) | cottage cheese + solyanka | |
| afternoon tea | kefir+bran | coffee+any seafood | fruits | |
| dinner | any seafood + tea | piece of meat (baked) | rice+piece of meat (baked)+salad | |
| Sunday | breakfast | casserole (from cottage cheese) + tea | coffee+yogurt+omelet | eggs (boiled) + coffee + salmon (lightly salted) + bread |
| dinner | Ukha+bread (bran) | salad + meatballs (veal meat) | salad + cutlets (turkey meat) | |
| afternoon tea | cheesecakes + yogurt | cheesecakes+tea | fruits | |
| dinner | cutlets + kefir | vegetable stew + chicken | fish+vegetables |
There is no fourth stage in the table - "Stabilization" due to the lack of strict regulations. According to the recommendations of Dr. Dukan, you can choose any dish from the three previous steps.
A little about the results of losing weight
The Dukan diet focuses on the characteristics of a particular person. Therefore, the results are purely individual.
On average, weight loss reaches 20 kg. Moreover, 80% of people return to their previous levels over the next four years.
About the disadvantages and contraindications of the Dukan method
Pierre Dukan was not afraid to say that the diet he proposed was suitable exclusively for healthy people. As a result of its use, according to Dr. Dukan, problems with the respiratory, digestive and genitourinary systems may occur. And this is not to mention apathy and weakness.
Nutritionists note other negative aspects:
- Eating exclusively protein foods and intensively consuming internal fat reserves can cause ketosis, a condition associated with kidney failure;
- deficiency of minerals, vitamins;
- lack of fat can lead to menstrual irregularities;
- increased cholesterol levels.
Based on the shortcomings, the main contraindication to the diet is formed - disruption of the gastrointestinal tract and kidneys.
Reviews about the Dukan diet
The Dukan diet is receiving more and more reviews. Most of those who have tried the diet claim that the system is valid and easy to use. Here are some examples.
- "I managed to lose as much as 17 kg in 7 months. I liked everything, the bran seemed especially tasty. I added them to eggs and cottage cheese. I went through all the stages, now I can’t imagine life without the Dukan diet. "
- "I was introduced to this diet three years ago. Managed to lose 25 kg in just 8 months. The result lasts until today. It was very difficult at first, but then I got used to it. "
- "All results are individual. I am extremely unhappy with the diet. I just wanted to get my weight back in order after two pregnancies. And I gained 20 kg plus, problems with kidneys and veins. "
- "Due to stress, my weight began to increase. A friend recommended the Dukan diet. I even bought the book. I did everything as it was written there. At the first stages, the numbers on the scales were encouraging. But soon the joy gave way to disappointment - stomach pain began, shortness of breath and weakness appeared. I went to the doctor and was diagnosed with gastritis. It happened before, but the diet only provoked it. But I lost weight – thanks to nutritional therapy. "
As can be seen from the reviews, the results are very individual. In addition, you should not start a diet without consulting your doctor. It is important to weigh all the pros and cons, only then make a final decision.
Blitz tips
Correct weight is not synonymous with the accepted meaning of the expression "true weight. "Having an individual character, it represents the profile of a person.
The Dukan diet has several simple rules:
- mandatory bowel cleansing;
- daily consumption of oat bran and at least 1. 5 liters of water;
- regular physical activity;
- no mayonnaise;
- It is better to refrain from sugar and fruits with high sugar content: grapes, cherries, figs, bananas, as well as fried potatoes, alcohol.
To maintain the results obtained from the Dukan system throughout your life, you should have a protein day once a week.