Many people have known the Dukan diet since the 70s.It was one of the first low-carb diets that worked well in practice and people liked.And I especially liked the fact that the diet is adjusted to any weight.Therefore, you need to first calculate your BMI and find out what weight would be ideal for you.The duration of each phase of the Dukan diet will depend on this.
This diet is good because the final phase of the Dukan diet consolidates the results and prepares the body for the transition to normal nutrition.But don't take this fact for granted.Even after such a well-thought-out diet, you can gain back the lost pounds if you don’t watch your diet.
The Dukan diet, unfortunately, is not suitable for vegans.During this diet, you should consume large amounts of protein.Plant sources of proteins do not solve this problem - they still contain carbohydrates, which are prohibited on the diet.But vegetarians can still try the Dukan diet for weight loss.
Phases of the Dukan diet and basic principles
The Dukan diet is a low-carbohydrate diet that is divided into phases.Its creator believed that a person can lose weight without any special restrictions if he observes a certain ratio of KBZHU.At first, you will need to consume as much protein as possible, but carbohydrates will be prohibited.But moving from phase to phase, you will gradually increase the percentage of carbohydrates and reduce proteins.How long each phase lasts depends on your weight.In the table below you can see the approximate ratio of the duration of the diet and the extra pounds you want to lose.And to find out your ideal weight and how many kilos you need to lose, calculate your BMI.
During the Dukan diet, breakdowns can also occur.And this is an absolutely normal reaction of the body to restrictions.In this case, there is no need to panic and forget about the diet.You need to react to a deviation in nutrition immediately.Firstly, if you eat a piece of cake or a packet of chips, you need to stop there.Many continue to eat food that is not suitable for Dukan, which negatively affects the results.If you fail during the first phase, the attack, then you just need to add one or two more days to the deadline.In all other phases, after a breakdown, it is worth doing a protein fasting day.
Dukan attack
The “attack” phase of the Dukan diet is the most important.You must start the diet correctly, otherwise the lack of results will kill all desire to follow its principles.Be prepared to eat a lot of protein foods during the attack.But carbohydrates need to be completely eliminated.
The attack is the shortest phase of the Dukan Diet.It is aimed specifically at losing weight.Therefore, she is quite strict, which was the reason for her short term.A protein diet cannot be continued for long, or you may end up with intestinal or kidney problems.
The Dukan Diet allows the following foods during an attack:
- Meat: beef, rabbit, chicken, turkey, lean ham;
- Fish of all varieties (including fatty, rich in omega-3) and seafood;
- Eggs;
- Dairy products: natural yogurt, cottage cheese, skim milk, low-fat cottage cheese;
- Oat bran - no more than 1.5 tbsp.l per day;
- Sugar substitute without calories: both synthetic and natural are allowed;
These products, except bran, can be eaten without restrictions.You can prepare any dish from permitted products and eat it at any time.However, portions still need to be slightly controlled.If your caloric intake is too high, you will experience the opposite effect of your diet.But on the other hand, it is better not to starve on purpose in order to avoid breakdowns.
To prevent the diet from being bland, it is allowed to add spices, lemon zest, garlic, onions, vinegar and mustard.
A protein diet can get a little boring, so it’s worth diversifying your diet with Dukan dishes.You can even change your favorite pudding or cutlet recipe by simply replacing the foods with low-fat ones and eliminating the prohibited ones.And bran can be used as a replacement for flour.
For a Dukan breakfast, you can prepare yourself an omelet with low-fat cheese, bran pancakes, yogurt with cottage cheese, or sliced cheese and meat.For lunch, lean beef, turkey or chicken with spices and herbs, biscuits with cheese or fish are suitable.As a dinner option, you can choose squid salad with egg, seafood or cutlets.
Alternate or cruise
During the “cruise” phase of the Dukan diet, you stick to the attack diet, but start adding vegetables to your diet.Its duration is determined at the rate of 1 kg of excess weight for 6 days.That is, if you plan to lose 10 kg at the beginning of the diet, the Dukan cruise lasts 60 days.Tomatoes, cucumbers, spinach, green beans, cabbage, bell peppers, mushrooms, asparagus, dill, eggplant and zucchini are allowed.But potatoes, corn, peas, beans and avocados are strictly prohibited, although they are also vegetables.Don’t forget about bran – 2 tablespoons per day.
You may gain a few pounds during your cruise, but don't be alarmed.During a protein attack, you lose not only excess fat, but also water.By introducing vegetables into the diet, the body restores fluid balance in the body.That's why you see only water on the scale.But if you take measurements, you will see that there are no extra centimeters added to the sides.
Alternation or Dukan cruise involves a combination of only protein days and days when vegetables are allowed.There are different programs for this alternation.You can choose from 5/5 (5 days on protein and 5 days on protein with vegetables), 7/7, 5/2 and 1/1.But you can come up with your own plan.It all depends on what is more convenient for you.
Consolidation
You should move on to this part only after the excess weight has already been lost.The main goal of the “consolidation” phase comes from its name: it consolidates the result.At this point the menu becomes much more varied.You can now eat foods that are higher in calories and carbohydrates.The fastening is divided into two equal parts, and their duration depends on the selected weight program.
During the entire “consolidation” phase, you can eat a portion of fruit per day.The best fruits for Dukan fasting are apples, melons, grapefruit, kiwi, peaches, mangoes, nectarines and pears.However, carbohydrate bananas, cherries, sweet cherries and grapes are still prohibited.Also, bread is allowed (no more than two pieces per day) and hard cheese (up to 40 g).You can add fattier meats like pork to your diet.This can be not only a chop, but also a couple of pieces of bacon.
To calculate the duration of consolidation, you need to multiply the excess weight at the beginning of the diet by 10. That is, if you planned to lose 10 kilos, consolidation should last 100 days.
Don’t forget to add 2 tablespoons of bran to your daily diet.
In the first half of consolidation, the diet includes pasta, cereals (rice, couscous, buckwheat and oatmeal) and potatoes.But you need to do this gradually and start with a portion of no more than 250 grams.You can afford such lunch or dinner once a week.In the second half of the phase, these carbohydrate dishes can be consumed 2 times a week.
During consolidation, you can give yourself one day of rest from the diet once a week.But this does not mean that you can run for a burger and pizza.Your diet should not differ much from the dietary one, but one small portion of a prohibited dish and a glass of wine are allowed.This will help you stay on track with your diet.
Don't forget about a protein day once a week.This is necessary for weight regulation.Without such a fasting day, there is a risk of gaining several kilograms back.
Stabilization
Stabilization is the final phase of the Dukan diet for weight loss.It is focused on final consolidation of the result.But this is no longer a diet - it is already a healthy lifestyle.During Dukan stabilization, you are allowed to eat all your favorite foods, but you must adhere to certain rules:
- Spend a fasting day on squirrels every week.
- Add 3 tbsp daily.l.oat bran for food.
- Exercise for about 20 minutes a day.
- Eat intuitively and avoid overeating.
- Drink at least 1.5 liters of water per day.
Allowed drinks for all phases
During the first three Dukan phases—attack, cruise, and consolidation—you should avoid all high-calorie drinks.Tea and coffee are allowed only without sugar.But if you are used to sweet drinks, you can add a calorie-free sweetener.But you can add skim milk.Sodas without added sugar are also allowed.And, of course, don’t forget about water.
During the Dukan diet you need to give up alcohol.It is allowed only in the consolidation stage, but no more than a glass of wine once a week.
Sports during the Dukan diet
In almost every diet, training plays almost the main role.The Dukan Diet is no exception.If you want not only a thin, but also a toned body, then set aside at least half an hour a day for exercise.But if for some reason you cannot play sports, then you should walk a lot and refuse the elevator.It's free, doesn't take much time, and most importantly, you burn calories and exercise your muscles.
If you still decide to go to the gym, then give preference to cardio training.But the power ones should be kept to a minimum.You can gain size due to muscle growth, which is what happens on a protein diet.As a result, you don't see results and quit the diet.
What do doctors and nutritionists say about the Dukan diet?
The main advantage of the Dukan diet will, of course, be weight loss.But its special difference is preparing the body for the transition to a normal diet without gaining weight.This is why the diet lasts so long.Other advantages of the diet were:
- Ease of planning.The Dukan diet contains only prohibited and permitted foods.And you decide for yourself what to cook for lunch.It also has a positive effect on the psychological side.You don't have to follow a strict menu for every day, so there will be fewer breakdowns.
- Improved skin condition.Many people develop rashes precisely because of poor nutrition, in particular because of sweets and fast food.You will see for yourself how your skin will clear and glow in the first weeks of the diet.
- Fast results.During the first phase, the attack, you will lose the most pounds.This is very motivating to continue the diet further, because you see its effectiveness in practice.
A study was conducted on the effects of low-carbohydrate diets on human health.And one of the latest discoveries was the fact of lowering blood pressure, blood sugar and triglycerides.However, this trend was only proven in women, where the Dukan diet did not produce similar results in men.
Another experiment proved that low-carb diets affect our hunger.Tests showed that those who followed this diet had lower levels of ghrelin.This is an enzyme that is responsible for human appetite.This means that on the Dukan diet, due to the high percentage of proteins in the diet, your constant feeling of hunger will disappear.
But if you are at risk of developing kidney stones, then the Dukan diet is not for you.High protein content can only make the situation worse.
Preparing for the Dukan Diet
If you have definitely decided that the Dukan diet is right for you, then you do not need to immediately change your diet.There are a few things you need to do along the way to get ready.
- Read all rules.This is the most important thing when starting the Dukan Diet.If you incorrectly represent the list of allowed foods, then the diet will simply not have an effect.To avoid learning this list, just stick it on your refrigerator.
- Get rid of excess products.To get rid of temptations and protect yourself from relapses, finish or get rid of prohibited foods first.Maintaining a strict protein diet is very difficult when there is chocolate and chips in the kitchen.
- Find the bran.Oat bran is essential on the Dukan diet.In addition, you can cook a lot of different dishes with them.And this will significantly diversify your diet.
- Calculate the timing of all phases.Carefully calculate the timing of each phase.They depend on how many kilos you want to lose.
Let's sum it up
The Dukan diet for weight loss is not the fastest, but very effective.Prepare for the fact that you will have to give up your favorite foods for a couple of months.And if you are not ready for this, then you should not start a diet.Many people quit the Dukan diet immediately after an attack because they have already achieved a certain result.But usually this ends with a set of lost kilos.Therefore, you should think several times before starting such a diet.