Today it is difficult to find a person who has not heard about this method of losing weight.The glory of Dr. Dukan’s diet is explained simply - high efficiency.Before you try, we offer to get acquainted with some facts and consult a doctor.
Introduction
What is Dr. Dukan's diet: we analyze the principles, pros and cons, the benefits and harm of a protein diet for health, as well as listen to the opinions of foreign experts
Today it is difficult to find a person who has not heard about this method of losing weight.The glory of Dr. Dukan’s diet is explained simply - high efficiency.Before you try, we offer to get acquainted with some facts and consult a doctor.
The program consists of four phases.The main rule is increased protein consumption.According to the creator, this allows you to rebuild the metabolism, cleanse the body, avoid the effect of yo-yo and maintain a slender figure for a long time.
What is Dr. Dukan's diet
The author’s weight loss program was invented by the popular French nutritionist Pierre Dukan, who has been specializing in the fight against obesity for more than 30 years.
In the 70s, Dr. Dukan, along with obese patients, worked on an alternative to popular diets based on a low-calorie diet and fractional diet 4-5 times a day.He went an unusual way.
The basis of his diet, he considered the nutrition of a primitive man who was engaged in hunting.In his diet there was mainly protein and plant foods, carbohydrates and sugar were absent.Only over time, a person began to eat differently, many have extra pounds.
Based on the experience of many generations, the nutritionist developed his diet.It was based on the nutrition of ancient people, the basis of which was meat and plants.Fasting is contraindicated.There are only permitted products without restrictions, adhering to certain rules.Their compliance is necessarily:
- Food should be limited by the use of fatty meat.The main varieties are chicken, turkey, from which fat and skin should be removed.
- Boiled, steam, baked fish of low -fat varieties, any gifts of the sea (shrimp, crayfish, oysters, squid) are allowed.
- You can use lactic acid products.Add natural components to yogurt and kefir (vanilla, coconut, cinnamon).
- Dishes should be almost without salt, it can be replaced with natural sauces.
- You can not eat sugar, you can replace artificial substitutes.
- There are only allowed vegetables in stew, cheese, boiled form.Exclude potatoes, legumes.
- Oatmeal bran should be present daily.Their number is 1-3 tbsp.tablespoons, depending on the diet cycle.They are necessary to improve intestinal peristalsis, cleanse the body.
- The duration of the cycles depends on the weight required to lose.The main cycle is meat during the day, on the second day, vegetables are added to the meat.
- Compliance with the drinking regime is very important.For a day, the body should receive at least 1.5-2 liters of clean water.
- Physical exercises must be present.Their duration should not be less than half an hour per day.It can be a walk, a bicycle, swimming.
He published a popular leadership where he described his diet in detail.
The diet is high -white and consists of four stages.On the first and second, a person is losing weight, on the third and fourth it fixes the achieved result and supports the figure.
The program involves not only the loss of excess weight, but also a change in food habits.Ducan's diet is based on the correct - according to the author - the balance between the amount of nutrients entering the body (proteins, fats and carbohydrates).
Pierre Ducan believes that the ratio between them should be 5: 3: 2.
The effect of this diet can be observed quite quickly, since it counteracts water retention in the body.The ability to get results almost immediately after the start of a protein diet has a strong psychological effect on people.
True, scientific evidence of long -term weight loss is contradictory, and adhere to the program for a long time is very difficult.The survey conducted in the UK showed: 80% of people re -gain weight within 4 years after the completion of the heroic program.
Pierre Ducan assures that his nutritional method allows not only to achieve amazing aesthetic results, but also brings health benefits.However, the issue of the safety of high-white diets still causes debate in the medical community.
Four phases of Dr. Dukan's diet: menu and list of products
The program is based on more than 100 food ingredients and consistent stages (phases), which are aimed at a gradual decrease in body weight and its stabilization.
- Attack.
- Cruise.
- Consolidation.
- Stabilization.
Although the official recommendations indicate a specific time of each phase, for each patient they are determined individually, taking into account the predisposition.
The first two are aimed at the loss of kilograms.The third and fourth for consolidation.The diet does not imply starvation.This contradicts the principles of diet.Another important point is the duration of each stage.It depends on the number of kilograms that must be reset.Here are the approximate amount of the action of each stage.
| The amount of kg that must be reset | Attack (days) | Cruise (days) 1 kg*7 days |
Consolidation (days) 1 kg*10 days |
| 7 | 3 | 49 | 70 |
| 14 | 5 | 98 | 140 |
| 28 | 7 | 196 | 280 |
| 38 | 8 | 266 | 380 |
During all stages, it is necessary to use bran and drink a large amount of pure water.This helps to accelerate metabolism and lose weight faster.
Phase I - shock (attack)
This stage is the hardest.For the entire period, you can eat only meat (natural protein).Products can be selected from the list that indicates the permitted products.
The first phase lasts 2-10 days.It depends on the quantity, kilograms that need to be reset.These days you need to drink a lot of water and take bran.The task of this phase is to activate the metabolism.At this stage, the menu should consist of food components with a high protein content.
It is allowed to use 72 products containing a large amount of protein, that is, low -fat meat, fish, poultry and low -fat dairy products.You should abandon all carbohydrates and fats, except for those contained in protein products.
Below is a list of permitted products.Remember that Dr. Ducan allows you to eat when you really want it and hungry.There are no calories restrictions.
What is possible and impossible in the first phase of the diet:
- Low-fat meat: beef, veal (except for anthrakot due to the high fat content), liver, kidneys, dried meat, horseman, any game (deer, hare), rabbit.It is undesirable to eat lamb, pork and other fatty meat.
- The offal: bird liver, beef liver, beef tongue (low -fat elite).
- Fish: flounder, crab sticks, salmon, mackerel, perch, fish, burbot, putas, bream, trout, saira, mackerel, sardine, cod, herring, tuna, hek.It is served in any form, including in fresh, baked, smoked, boiled form.
- Seafood: squid, crabs, karakatics, oysters, mussels, crayfish.
- Bird: chicken, turkey, chicken liver, quail, dove, pheasant, wild geese, ducks.A bird with a flat beak, that is, duck and geese, is not recommended.
- Eggs: like a protein product, allowed in any form and in any quantity.
- Dairy products: low -fat cottage cheese, homogenized cheese, yogurt.
- Plant proteins - tofu cheese, oat bran.
- Liquids: For the proper operation of Ducan’s diet, you need to use at least 1.5 liters of fluid per day.In the first place is weakly mined non -carbonated water, but unsweetened coffee, tea and fruit drinks are also allowed.
- Additional products: to sweeten coffee or tea, you can use the sweetener, season dishes with vinegar, thyme, greens, parsley, onions, garlic and other spices that contribute to digestion.
- Plant products-cabbage of different types, all green vegetables (cucumber, zucchini, asparagus, celery, iceberg salad, spinach, patch beans), eggplant, artichoke, mushrooms, onions, tomato, carrots, radishes, brass, beets, pumpkin, soy.
The doctor believes that in order to burn protein, the body will need a large amount of energy.This is much more than a person gets subject to a protein diet.Another food, except for protein, does not act, the body uses internal reserves (adipose tissue).The muscle mass in this process is not used.In the early days, the body may lose a small amount of kilograms (2-4).During this period, hiking, classes in the gym, swimming, any physical exercises for at least half an hour are required.
The approximate menu of the first phase for three days:
Day 1:
- Breakfast: scrambled eggs of two eggs;
- Second breakfast: natural low -fat yogurt;
- Lunch: fried chicken breast in herbs and salty cucumber;
- afternoon snack: a couple of slices of low -fat ham from a turkey;
- Dinner: low -fat cream cheese with onions.
Day 2:
- Breakfast: soft -soft egg;
- Second breakfast: low -fat cottage cheese;
- Lunch: baked salmon with lemon juice;
- afternoon snack: natural low -fat yogurt;
- Dinner: boiled meat with canned pepper.
Day 3:
- Breakfast: hard -boiled egg with canned pepper;
- Second breakfast: low -fat cream cheese with onions;
- Lunch: lean beef clipping with onion shalot and parsley;
- afternoon snack: natural low -fat yogurt;
- Dinner: smoked mackerel with mustard.
The duration of the first phase is from 2 to 7 days, but it can be observed up to 10 days with the permission of the doctor.It all depends on how much weight you want to lose.If you intend to lose up to 10 kg, the phase lasts 3 days, 10-15 kg-5 days, and over 20 kg-from 7 to 10 days.
This is the most important and most motivating stage.The effects are almost instant - two days later the first lost kilogram.Dukan noticed a psychological effect here: an overweight person who saw a little success in a few days will be motivated to continue the program.
At the first stage, you can lose from 2 to 6 kg.Is it worth continuing?
Phase II - alternation (cruise)
This is the main period when the discharge of extra pounds undergoes.It lasts from 50 to 330 days.It is an alternation of two types of nutrition.One day remains the same when the whole diet is only protein.The next day, vegetables need to be added to this diet.In addition, daily should be added to the bran menu.The drinking regime remains the same.
At this stage, after quick weight loss, Dr. Ducan offers to slow down, adjusting the diet for planned weight loss by about 1 kg per week.It also assumes that after the first phase the body will not be able to function only on proteins, but protein nutrition is still necessary to successfully get rid of extra pounds and consolidate the weight of your dreams.
In the phase of alternation, it is allowed to combine 72 high -protein products with 28 types of vegetables.Unacceptable products remain those that contain an excess amount of carbohydrates - for example, potatoes, rice, beans and corn.
Below is a list of vegetables in the second phase of the diet:
- Recommended vegetables: eggplant, white cabbage, manhold, broccoli, Brussels cabbage, onions, tsukini, chicory, red cabbage, pumpkin, beans, cauliflower, kolrab, dill, cucumber, pepper, mushrooms, tomatoes, onions, turnips, radish, green salad, celery, celery, soyaasparagus and spinach.
- Conditionally permissible vegetables: beets and carrots in all forms.
- Forbidden vegetables: white beans, beans, Turkish peas (chickpeas), peas, corn, lentils, green peas and potatoes.
Also in small quantities (60 ml) per day it is allowed to drink light wine (better dry), consume ketchup, milk and soy cream (up to 4%).
This period should last at the rate of 7 days /per 1 kg dropped in 2 periods.If you want to reset 7 kg, the second period will last 49 days (7*7).It is assumed that weight loss should be 1 kg per week.Physical activity is also necessary for half an hour.
The approximate menu of the second phase for three days:
Day 1:
- Breakfast: fried eggs with onions, tomatoes and raw cucumber;
- Second breakfast: simple yogurt with a low percentage of fat;
- Lunch: fried turkey with boiled cabbage;
- afternoon snack: dietary beetroot chips;
- Dinner: salad with egg, onions and radish.
Day 2:
- Breakfast: low -fat cottage cheese with radishes and onions;
- Second breakfast: carrot salad;
- Lunch: chicken grill with zucchini tsukini;
- afternoon snack: natural yogurt;
- Dinner: spinach with tomatoes and lemon juice.
Day 3:
- Breakfast: an egg-paste;
- Second breakfast: Bulgarian pepper salad;
- Lunch: beetroot soup cooked on chicken broth;
- afternoon snack: sauer salad;
- Dinner: stuffed eggs.
The alternation lies in the fact that a certain period on proteins should be replaced by a period on proteins in combination with vegetables.It looks as follows:
- 1/1 - 1 day, protein and 1 day protein and vegetables are consumed;
- 3/3 - 3 days only for protein and 3 days for protein with vegetables;
- 5/5 - 5 days for protein and 5 days for protein with vegetables;
- 2/5 - 2 days for protein and 5 days for protein with vegetables (convenient, however, it gives a relatively slow weight loss compared to other rhythms).
Phase III - consolidation (consolidation)
The purpose of this stage is to consolidate the results achieved in the I and II phases, and prevent the rebound and the return of fat, that is, the effect of yo-yo.During this period, the body tries to return the lost kilograms, fights for lost fat reserves.This enhances the feeling of hunger, reduces energy consumption and improves the absorption of calories.
Nature makes you walk past the refrigerator more often, and many people begin to add weight.It is extremely important to follow the rules of the diet at the stage of consolidation!
The third phase is the longest, not counting the fourth.Its duration can be calculated independently.For each kilogram dropped in the second stage, you need to add 10 days.If 18 kg was dropped, then the stage will last 180 days (10*18).
Drinking mode and sports exercises are preserved.The amount of bran increases to 2.5 spoons.
At the third stage, you can use all products from the previous two.Additionally, add one portion of fruits per day (but not bananas, grapes, cherries or dried fruits due to the high content of simple sugars), two slices of whole grain bread per day, two slices of cheese per day and any starch products twice a week.
The menu adds:
- One non -sweet fruit (200g).
- The use of 40% cheese is allowed, (40 g per day).
- Eat fried meat or bacon 2-3 times a week.
A portion of products that contain starch is introduced.If the entire period is 200 days, then in the first 100 days, you can eat once a week, in the second twice.These include:
- 1-2 boiled potatoes;
- cereals (rice, buckwheat) 125g;
- Solid varieties of pasta.
By this principle, you can arrange a festival of the stomach.In the first half - 1 time per week, in the second half - 2 times.On this day, in one meal, you can eat a full lunch of three dishes (first, second and dessert).The volume is approximately the same as served in a cafe.You can’t overeat, the main thing is to enjoy food.
The approximate menu of the third phase of Ducan's diet for three days:
Day 1:
- Breakfast: a slice of bread with turkey ham and tomatoes;
- Second breakfast: low -fat cottage cheese with radish;
- Lunch: chicken breast with baked beets;
- afternoon snack: unsweetened tropical fruits (kiwi);
- Dinner: pasta with shrimp and fried pepper.
Day 2:
- Breakfast: yellow cheese rolls with tomatoes;
- Second breakfast: simple yogurt with apples;
- Lunch: a glass of pieces with olives and tomatoes;
- afternoon snack: Bulgarian pepper salad;
- Dinner: tuna salad with an egg.
Day 3:
- Breakfast: ovarian Shakshuka;
- Second breakfast: apples;
- Lunch: pasta with tsukini and tomatoes;
- afternoon snack: carrot salad;
- Dinner: toast with smoked salmon, dill and pepper.
And now the news that will delight all patients: twice a week you can enjoy the so -called feast, that is, any dish to choose from (it can be french fries, ice cream, oily pork chopping or your favorite wine).
However, it should be remembered that these libations should be moderate.
Phase IV - Stabilization
The diet is over, you fixed it, now you can proceed to normal nutrition.For the entire period of the diet, your body is already accustomed to a new look of nutrition.You have studied products harmful to you.The main thing that needs to be understood for yourself is that meat and vegetables should prevail in your diet.Reduce to a minimum sweet, butter, flour.
In order not to gain lost kilograms again, follow the simple rules:
- Save drinking mode in the same volume;
- Oat bran 3 tablespoons, daily.
Sharbi are considered a wonderful source of fiber, which not only gives a feeling of satiety, reduces the level of harmful cholesterol and normalizes the level of glucose in the blood after consuming carbohydrates, but also helps to maintain weight. - Do the protein day once a week.
A prerequisite for the stabilization phase is protein Thursdays.One day a week - Thursday - you return to the strict high -budget menu from the phase of shock. - Move more, walk at least 30 minutes.
Here, in the future, an active lifestyle and regular exercises are recommended.For example, go to work on foot or climb the top floor without an elevator.
This stage of the program should be practiced all your life to avoid weight gain.
Diet ducan and alcohol
In the first two stages, any use of alcoholic beverages is prohibited, whether beer, wine or pure alcohol.This is due to the fact that the body is already very burdened with excessive amount of protein and a deficiency of macronutrients.
At this time, internal organs, especially the kidneys and liver, are already working at a high load, so alcoholic drinks can cause additional problems.
Only the third phase allows you to introduce alcohol occasionally on holidays as described above, that is, a maximum of two times a week.At the fourth stage, you can drink alcohol moderately - but you must remember their danger to health.
What can be consumed for the entire period except protein and vegetables
In your menu, throughout the entire period, diets can be added products with the minimum content of carbohydrates and fats:
- coffee and tea without sugar;
- Pepsi and Kola "Light";
- artificial sugar substitutes;
- cocoa (1 h l) with a fat content of 14%;
- broth cubes;
- mustard in grains;
- vinegar;
- lemon as a right;
- Salt is minimal.
The benefits of Dr. Ducan's diet for health
The main thing that people expect from a diet is quick weight loss.According to published reviews, it really leads to a rapid weight loss, motivating supporters to continue the program.This is a plus not only for the figure, but also for health.
The second positive point: Ducan’s diet strictly prohibits alcoholic beverages associated with heart diseases, liver, pancreas, brain, not to mention diabetes and several types of cancer.
Finally, unlike another popular Atkins diet, the consumption of fats and salt is significantly limited, and this is a good health habit.
How best to cook dishes
With any diet, it is forbidden to fry food.This method of preparation increases the calorie content of dishes.During frying, substances harmful to the body are released.In order not to harm the body, it is better to cook or bake everything.In the diet of Ducan, you can fry the meat on the grill without adding fats, pass the vegetables in a pan.
What can be prepared for dietary nutrition
One of the necessary products is fish.For dietary nutrition, its baking is most suitable.To do this, take vegetables:
- onion;
- carrot;
- sweet pepper;
- zucchini;
- tomato;
- broccoli cabbage;
- Coc lemon.
Pass all vegetables in a pan with the addition of tomato paste.Filled fish sprinkle lemon juice, rub 20 g of hard cheese, put vegetables on top.Bake for 20 minutes at a temperature of 180 degrees.
For many meat dishes and salads, you can prepare a tofu cheese sauce, which will successfully replace mayonnaise.For preparation, you need to take such ingredients as:
- tofu cheese (pack);
- 1h French mustard;
- 0.5h l lemon juice;
- turmeric on the tip of a knife;
- salt 0.5 h l;
- Guar gum 0.5 h l;
- pepper, dried garlic;
- Greens to taste.
Mix all ingredients in a blender.You can like your favorite spices.
It is good to eat patch beans, which contains a lot of useful substances.It is added to different dishes, it can also be consumed as a separate side dish for meat.To do this, take 0.5 kg of ice cream or fresh beans and boil until cooked.Then prepare a gas station:
- wine vinegar - 2 tbsp.l;
- mustard is acute 2 ts;
- half a small bulb;
- Garlic tooth;
- Ground walnuts 2 tbsp.l;
- green;
- salt;
- black pepper;
- 2 hours. L olive oil.
Mix everything thoroughly and add the beans.Serve warmly.
Side effects and contraindications of Ducan diet
Too quick weight loss combined with a deficiency of nutrients can bring the human body more harm than good.
Possible side effects at the beginning of the program:
- headaches;
- chronic constipation;
- unpleasant odor from the mouth;
- a feeling of dry mouth;
- decrease in performance;
- Weakness and fatigue.
The diet does not meet the main needs of a person, especially because it sharply reduces the main groups of products, including fruits and vegetables.A possible deficiency of vitamins A, B2, C, D and folic acid, potassium and fiber requires dietary additive correction - this is not too healthy nutrition.
Despite the increased protein consumption, a nonphysiological change in metabolism can lead to a decrease in muscle mass.In addition to all this, there is a high risk of stones in the gall bladder.Finally, after the cessation of the diet, it is possible to restore the kilograms dropped with such difficulty.
The high content of animal fats in the menu leads to an increase in cholesterol.Ducan's diet overloads the kidneys, leads to the formation of stones, swelling and hypertension.
There are cases when relatively healthy people brought themselves to sad consequences, strictly following the rules of protein nutrition.Doctors agree on: such programs require caution and are not suitable for everyone.
Due to the small amount of carbohydrates in the diet, this diet is contraindicated:
- in diseases of the gastrointestinal tract;
- with hypertension;
- with pathology of the kidneys and liver;
- with atherosclerosis with vascular damage;
- children and adolescents;
- in severe forms of diabetes;
- with various types of allergies;
- in case of metabolic disorders, gout;
- with mental disorders, tendency to depression;
- people whose work is associated with a high degree of attention;
- Pregnant women and nursing mothers.
It is not surprising that Ducan's diet took the last place in the ranking of the best diets in the United States and with enviable regularity falls into foreign antiretings.Bizarre diets that promise a quick way to lose weight are usually inferior and hazardous to health.
Conclusions
The diet of Dr. Dukan, although very effective for losing weight, requires medical observation.This is a very risky diet, which in some cases can have negative health consequences.
The effectiveness of the program is associated with strict observance of its rules for a long time.In fact, the IV phase should be observed until the end of life.
Ducan’s diet can only be advised to healthy people with overweight, who consciously want to change the food style, but do not have the opportunity to play sports or unsuccessfully used other diets in the past.
Before starting, you should definitely consult your doctor!