This diet was developed by French dietitian Pierre Dukan. He gained widespread popularity in 2000, after the publication of the book "I Can’t Lose Weight" by scientists, in which the basic principles and features of this diet are described in detail. The publication has sold millions of copies worldwide and has been translated into 32 different languages. Since then, five more books have been published in which Dr. Dukan shares recipes for dishes for each day. ("60 Days with Dr. Dukan", "350 Dukan Diet Recipes", "Dukan Diet Slow Cooker Recipes", "Dukan Diet Desserts").
However, this technique has a mixed reputation in the scientific community. For example, in 2013, an American doctor, weight loss expert Luris Aroniye criticized diet at an international seminar in Austria on lipid metabolism and the principles of healthy eating. He argues that long -term low -carbohydrate diets have negative effects on kidney function, and can lead to kidney failure. In addition, Pierre Dukan’s technique, although it can lead to weight loss, is almost always fraught with "fractions" and subsequent weight gain.
Since January 2014, Pierre Ducane has been removed from the doctor’s register for violating professional codes (he treats medicine like a business and promotes his own nutrition plan too aggressively). But already in 2016, the method ranked 34th out of 38 in the ranking of "Best Diets for Healthy Eating. " It is important that the list with such a promising name was created not by anyone, but by the American board of health experts, made up of nutritionists, an experienced endocrinologist, cardiologist and psychologist. If they recognize the "insulted" French methodology as worthy of being mentioned in the list of the industry’s best products, then it’s not that easy with it. Let's try to understand the main thing.
Abbreviation (abbreviation) Dukan diet
Describing his methodology in articles and books, Pierre Dukan actively uses the acronym that has long been "popular", widely used on the Internet and has become almost standard for discussing a number of nutritional issues:
| Reduction | Decryption |
|---|---|
| DD | Diet Ducan |
| YES | Oat bran |
| HIDUP | wheat bran |
| RO | Rye bran |
| QC | Cornflour |
| ZHZhK | Fat Burning Cocktail |
| Sahzam, Sugarzam | Sugar substitutes |
| Krahsod | Dishes containing starch |
| BW | Pure protein day |
| BO | Protein and vegetable days |
| PV | The weight is right |
| TV | current weight |
| ZhV | Desired weight |
| HB | Starting weight |
| KEnduri | Banquet |
| warhead | Protein Thursday |
| COM | Skim milk powder |
| KD | Critical day |
| DOP | Eligible Products |
| Cruises | Intermittent level |
| Setting | Stage of consolidation |
| stub | Stabilization level |
| 1/1, 2/2, 3/3, 4/4, 5/5, 5/2 | Schemes used at alternating stages |
Mechanism of action of the Dukan diet
The basis of the diet is a state of ketosis - a natural metabolic process characterized by cell carbohydrate starvation. Due to the decrease in the amount of simple sugars, the body switches to a special mode of operation, in which energy from its own fat storage is used to ensure vital activities. Therefore, the diet "according to Dukan" is based on the consumption of "enhanced" foods rich in protein, and limits the amount of carbohydrates and fats:
- protein of animal or vegetable origin is absorbed for a relatively long time, as it gives a prolonged feeling of satiety;
- to digest such foods, the body needs more energy than products of other categories (fats, carbohydrates, etc. ).
Pros and Cons of the Dukan Diet
On the Internet, you can find many positive reviews about the Dukan nutrition system. This includes:
- relatively rapid weight loss;
- there are no serious restrictions on the number of servings;
- it is possible to customize the menu to your own liking and material possibilities: meat dishes can be replaced with offal with low fat content, dairy products, cheese, cheaper types of fish can be used;
- no need to count calories.
Weight loss experts warn patients that weight loss with the Dukan diet is possible, but the following side effects may occur:
| Lack of vitamins, micronutrients | The Dukan diet provides strict restrictions on certain foods consumed. As a result, the body does not receive nutrients in the required quantities. |
| Increased pressure on the kidneys | Protein breakdown in the gastrointestinal tract is accompanied by the release of acetone. With proper and balanced nutrition, its excretion is small, that is, it is in the normal range and invisible. Large concentrations can cause cerebral edema, respiratory disorders, cardiac activity, disturbances of consciousness, and even death. |
| Lipid deficiency | Fat is an essential component of the human body, ensuring the normal functioning of many systems. Prolonged deficiency will lead to a decrease in the production of many hormones, disorders of internal organs. Fans of the Dukan diet often experience irregular menstrual problems and an inability to conceive. |
| Weight loss through ketosis | In the first stage, weight loss occurs as a result of fluid loss. In this case, as a rule, no adverse reactions were observed. Once the body begins to use body fat as fuel, the body enters a state of ketosis, a large -scale restructuring of many systems begins, accompanied by migraines, irritability, and depression. All of these increase the risk of getting heart disease, heart attack and stroke. |
| Sweetener | Pierre Dukan plans to replace regular sweets with alternative sweets made using sweeteners. The most famous is aspartame. Many studies have identified more than 90 symptoms associated with its use. Moreover, the consequences are really bad: from cramps and pain in the joints to multiple sclerosis and lupus erythematosus. |
| Poisoning by protein breakdown products | The body can only absorb a certain amount of protein. Everything else will rot in the gut, releasing toxic decomposition products. This may be evidenced by bad breath, often found in those who lose weight according to the Dukan system. |
| Delicious, feces problem | Unprocessed proteins cause activation of pathogenic microflora, which interferes with nutrient absorption. Lack of fiber, vegetable fiber and fat can cause long -term constipation. |
All this must be taken into account before switching to diet.
Where to start
You should start preparing for the diet with a careful study of its stages. Each of them will be discussed in more detail in a separate paragraph of the article. It is necessary to highlight the basic principles and provisions, the product is needed for the first time. Pierre Ducan advises to clean the refrigerator of "forbidden" products. In his opinion, this is a good way to avoid damage.
The process of protein breakdown, as already mentioned, is accompanied by the release of toxic substances. Therefore, it is necessary to drink enough clean drinking water every day. The normal norm is 30 g per 1 kg of weight for those who want to lose weight-about 1. 5-2 liters per day. Water will help remove toxins from the body, to some extent relieving the burden on the kidneys and organs of the excretory system.
It’s also better to review books with recipes (for example, to create the most varied menu for yourself for the week). It is recommended to clearly plan the diet for the next 2-3 days, making an accurate list of retail purchases in advance. This will help to avoid unplanned meals, dangerous "snacks".
The essence of the Dukan protein diet
The essence of a protein diet can be reduced to the following basic principles:
- Products are divided into two main categories: prohibited and permitted.
- The basis of nutrition is foods rich in protein.
- Carbohydrates and fats are almost completely excluded.
- The amount of salt intake is minimized, as it retains water in the body.
- Alcoholic beverages are prohibited, only in the final stage it is allowed to use dry white wine for cooking.
- Products from the "allowed" list are practically unlimited in terms of amount of use.
- Oat bran is one of the important foods. They improve digestion and reduce the risk of constipation.
Nutritional characteristics according to Dukan
It will not be easy to stay on the Dukan diet for a long time. The following suggestions will help the body adjust, prepare for a serious test:
- you should think about the diet first: gradually reduce portions, add protein foods, monitor water balance;
- study the recipe first, cook some of it. A dull and boring menu is the first step towards ruin;
- in the first stage, it is better to use the ready menu by day. On the Internet you can find a detailed table, based on which you can choose a diet according to your preferences;
- Excessive stress and work should be avoided whenever possible.
The Four Phases of the Dukan Diet
The Dukan Diet has four main phases:
- Attacks in which major weight loss occurs. It lasted about five days.
- Alternating is intended for long -term weight loss. It continues until the desired weight is reached, it can take several months.
- Corrections allow you to correct the result. The duration of this phase is calculated according to a specific formula and depends on the number of kilograms lost.
- Stabilization that allows you to keep the results for as long as possible.
Attack - the first phase of the diet
The attack was the first and shortest period in the Dukan diet, lasting from two to ten days. It all depends on the amount of extra pounds. The easiest way to calculate the ideal weight is to subtract 100 from the height in centimeters. For example, for a height of 168 centimeters, the optimal weight is 168-100 = 68 kg.
Next, you need to select the duration of the attack phase:
| Number of extra pounds | Period |
|---|---|
| Less than 5 | one |
| Less than 10 | 3 |
| 10 to 20 | 5 |
| Over 20 | 6-10 |
At this stage, you must adhere to the following rules:
- follow the menu strictly, do not skip meals;
- eat at least 1-2 tablespoons of oat bran daily;
- Don’t limit yourself to portion sizes.
- excluding high -intensity training, light walking is sufficient.
List of allowed products:
- beef;
- horse meat;
- calf;
- intestines: tongue and liver;
- birds;
- rabbit;
- ham from any meat with a fat content of up to 4%;
- fresh fish;
- smoked fish with a fat mass fraction of not more than 10%;
- canned fish without oil;
- seafood;
- chicken eggs (protein only);
- low -fat dairy products;
- Tea coffee.
List of prohibited products:
- pork;
- goat meat;
- sugar;
- confectionery and flour products;
- vegetable oil;
- butter;
- tomato sauce;
- mayonnaise;
- sour cream.
Allowed in reasonable quantities:
- up to two tablespoons of unsweetened tomato paste;
- rosehip soup, made from two tablespoons of berries;
- gelatin, agar;
- crab sticks up to 8 pieces per day;
- lemon as a seasoning;
- balsamic vinegar;
- soy sauce;
- cumin, parsley, onion;
- sugar substitutes.
Preferred cooking method:
- double boiler;
- grill;
- oven;
- boiled without oil or fat.
Alternately - the second phase
In this phase:
- Protein days must be interspersed with protein-vegetable days.
- During protein day, you can eat all the foods listed in the allowed list in the previous paragraph.
- Replacement scheme can be different, it is selected according to feelings, personal preferences. It can be 1/1 (one protein day, one vegetable-protein day) or 2/2, 3/3, 4/4, 5/5, 5/2.
- Vegetables should be eaten raw or steamed, roasted, boiled and stewed, baked in the oven.
- Salads should not be spiced with oil, but nonfat yogurt, balsamic vinegar, garlic and herbs can be added.
- It is still necessary to take 1-2 tablespoons of wheat bran daily.
- Physical activity can be increased by adding a small set of strength training to daily walking.
In the first two weeks, there is weight loss: it does not shift from a certain value even with a caloric deficit. This is a completely normal phenomenon, caused by the body’s protective response.
The following vegetables can be added to the list of allowed foods:
- cucumber;
- tomato;
- radish;
- spinach;
- asparagus and asparagus beans;
- cabbage;
- celery;
- scallions;
- dill;
- any salad;
- brinjal;
- zucchini;
- mushrooms;
- lada.
Under the ban are: peas, lentils, red and white beans, potatoes, corn. You should also limit the use of carrots and beets.
Phase - consolidation (consolidation)
At the fixation stage, the weight does not change. This phase helps a person to return to a more normal diet, readjusting to it. This period is considered the most difficult: some people are able to freely carry out eating habits, get rid of complexes, self -doubt, and adapt to their own bodies. All this is easier to do with the support of a competent psychologist. Lack of psychological suggestions and support can be considered another disadvantage of the Dukan diet - it is possible to endure hardships, restrictions, but how to learn to live again in your "new" body?
So, the method of weight loss "from Dukan" has been used, will end, the last step remains - determine the recovery period. It depends on the number of kilograms lost:
| Number of kilograms thrown away | Fixation phase duration |
|---|---|
| Less than 5 | 60-90 days |
| 5 to 10 | At least 100 days |
| 10 or more | At least 200 days |
At this stage:
- additional products are introduced into the menu, but portions are limited;
- 6 days a week is necessary to adhere to a protein-vegetable diet, one day is reserved for protein foods;
- continue to take 1-2 tablespoons of bran daily;
- increase physical activity, gradually increasing the duration of training to 40-60 minutes.
This phase should be divided into two approximately equal intervals, each of which will correspond to a new product:
| Products to be introduced in the first half of the consolidation phase | Products to be introduced in the second half of the consolidation phase |
|---|---|
|
|
This product can be introduced with vegetables and used as a snack.
Phase - Stabilization
Pierre Ducane and the diet advocates who use his name advertise this method of eating as complete, balanced, and suitable to be followed throughout his life. It states:
- You should eat according to the rules of the consolidation phase.
- It is better to take vegetables and animal protein as the basis of the diet.
- It is necessary to arrange one day of unloading a week - Thursday protein.
- It is worth it to continue to use oat bran.
- Do not forget about the daily norm of clean drinking water.
- Do 3-4 full workouts per week, walking daily for at least 25 minutes.
Deviating from this rule, according to Dukan and his followers, is strictly prohibited, otherwise the lost kilograms will return.
Dietary breakdown
However, long -term nutrition "according to Dukan" still leads to serious changes in the body. People who lose weight often experience vitamin and mineral deficiencies, impaired kidney function, and a general deterioration in well -being. The body will need products from the list of prohibited items for a long time, which will most likely lead to damage sooner or later. What to do in this case?
| Stop during the attack phase |
|
| Stalls at alternating interval levels |
|
| Stalls at the consolidation stage | Since this stage involves the consumption of 1-2 festive meals per week, it is enough to exclude the nearest one according to plan. |
In fact, damage can signal a serious problem. Especially if fatigue, lowered blood pressure, loss of focus and attention are observed. Experts in this case recommend to postpone the diet for a while and undergo a comprehensive clinical examination.
Weight does not go down
As already mentioned, at the beginning of the second stage, the weight can rise to a certain extent. This is due to the following reasons:
- Losing weight does not consume enough fluids.
- There is an excess of salt in the diet.
- Weight gain can be caused by premenstrual syndrome, various hormonal disorders and changes.
- There is hypodynamia - lack of physical activity.
- Dietary violations, some other rules set.
The following suggestions will help shift the weight from the dead center:
- it is necessary to exclude dairy products from the menu for a while;
- don’t forget to use oat bran: weight gain can be caused by digestive problems;
- increase the level of clean drinking water;
- do a longer, more intense workout.
Weight loss to some extent may also indicate the development of thyroid disease, a hormonal disorder. Only an expert can determine the real cause.
Harms and contraindications
The Dukan diet is strictly contraindicated in the following cases:
- People with metabolic disorders.
- Diabetics.
- In the presence of pathology of the kidneys, liver, gastrointestinal tract.
- Pregnant and lactating women.
- Girls with irregular menstrual cycles.
For people who do not have this problem, the use of the Dukan diet is acceptable, but - again - it is safe to contact such a test only under the direction of a doctor.
Expert opinion
The Internet contains many different diets in name, effectiveness and efficiency in weight loss, composition, restrictions, reviews. So what diet should you choose? Reading reviews alone is not enough, you need to understand this problem in more depth, as the results may not be good for health. Setting goals and focusing only on weight loss is very dangerous and not durable. This time we will focus on the analysis of the famous Dukan diet. Reviews about it are mostly positive, the menu is quite complete, interesting.
First, the diet contains protein. Meat is digested the longest in the stomach (3-3. 5 hours), which means that you do not have to starve, unlike a conventional diet. Also there are no time and calorie restrictions, which makes it psychologically easier to follow the principles of nutrition. If we consider the second and third phases of this diet, then the food is not only satisfying, but also varied, because vegetables and fruits are included in the diet. The body does not need the food you ate before.
So, let's summarize. The Dukan Diet offers:
- rapid weight loss;
- no restrictions on time, calories and amount of food;
- a variety of foods, which allows you to cook the maximum number of different dishes and thus prevent dietary depression;
- in the second phase vegetables and fruits are added;
- after such a diet, taste habits change;
- really changed the outlook on life.
Protein is an important component of the human body. Good metabolism, beautiful hair, taut skin, etc. Even so, excess protein in the body can cause various diseases. First of all, the kidneys begin to suffer, when the load increases, as a result, they begin to function incompletely, productivity declines, acid accumulates and, consequently, the characteristic symptoms of cystitis and pyelonephritis appear. And, if not stopped in a timely manner, then things can go as far as organ transplants. The liver also begins to suffer. Thus, against this background, intoxication appears, the filtration process slows down, blood vessels suffer and the liver increases in size. This includes the nervous system and the brain. Depression, irritability appear, and vision deteriorates. But we will not bypass the gastrointestinal tract. There is a tendency to constipation, impaired intestinal function. Let's summarize:
- many contraindications (pregnancy and lactation, children under the age of 18, problems with the kidneys and joints);
- vitamin deficiency (problems with the skin and nerves, cardiovascular system);
- fat deficiency (gallbladder, constipation, hormonal imbalance);
- due to lack of carbohydrates, mental work becomes slow;
- various types of vegetables;
- restrictions in fruits (cherries, bananas, grapes) and small portions;
- is impossible for hypertensive patients;
- is impossible with gastrointestinal diseases;
- atherosclerosis;
- diabetes;
- allergy sufferers;
- prone to depression;
- is impossible for people who are not engaged in physical activity;
- people with highly focused work (doctors and drivers);
- consequences: heart disease and breast cancer;
- during the first phase, there may be serious problems with the kidneys;
- interfere with metabolism;
- increase cholesterol levels;
- rectal problems.
Due to the lack of carbohydrates, symptoms of hypoglycemia may develop. The diet must be followed strictly according to the rules. You should not sit on it for a long time, because an imbalance in the diet can cause some diseases. Before deciding to lose weight on this diet, you should consult your doctor. After all, the most important thing is not to harm yourself.