The Dukan diet is a weight loss technique developed by the Frenchman Pierre Dukan, who has 30 years of experience in the field of nutrition. The diet involves a sequential change of different phases: attack, alternation, consolidation and stabilization. Its total duration is several months. It is not difficult to follow the nutritional system: the daily menu is varied, thanks to which the body is not stressed. Therefore, it is not surprising that the diet is popular and deserves mostly positive reviews from those who want to lose weight with the help of him.
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 and at the same time significantly increasing protein foods. There are no restrictions on the amount of food.
How to calculate your weight: weight formula and calculator
The Body Mass Index, developed by the WHO, allows you to understand if you are overweight. 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 is this:
weight in kg divided by height in meters squared
The concept of the Dukan system is Correct Weight. When calculating it, weight, height and its fluctuations over time are important.
What is the correct weight? This is a goal that a person can achieve without harming their health or entering the discomfort zone. And also 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:
- flooring;
- age;
- minimum and maximum mass;
- desired mass indicator;
- inheritance;
- 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 it is not possible to compile 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.
Phases of the Dukan system
The diet includes four phases. Each has its own characteristics. The first diet is defined as organized and thorough by the author of the diet. In the second phase of the diet, a person achieves the correct weight, and in the third it consolidates the result. The fourth phase of the Dukan system is the stabilization of mass, the successful completion of the diet.
"Attack"
The main goal of this phase of the Dukan system is to start the process when the 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 internship is not more than 10 days.
Due to the fact that "Attack" requires abandoning foods containing 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, noticed by all adherents of the diet. These symptoms disappear within 1-3 days. It is better to spend this time at home.
For the "Attack" phase, walks in the open 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 health permits, light physical activity is permitted. For example, a swimming pool, light gymnastics.
Be sure to drink plenty of water: water, unsweetened fruit tea. 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 dietary menu is based on 72 protein products. Their use will preserve muscle tissue and bone strength. Energy will be taken exclusively from existing fat deposits.
To season dishes we recommend using lemon juice, mustard and tomato paste. All food is steam cooked. 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 divided. It's best to eat small portions, but often. This will make it easier for the body to cope with dietary changes.
"Alternating" or "Cruising"
The weight loss process started in the previous phase continues. The rhythm is marked by the alternation of exclusively protein days with periods in which vegetables are introduced. 28 vegetables are added to the 72 previously permitted protein products. The body compensates for the lack of carbohydrates by breaking down fats.
Rules:
- Alternate protein days and protein days. The regime 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 litres.
- The daily amount of dairy products is a maximum of 1 kg.
- Daily half-hour walks are recommended.
- Small, frequent meals - at least five times.
"Blocking" or "Consolidation"
Once the desired weight is achieved, the person losing weight is faced with the task of maintaining the result. This is harder than losing weight. The goal of "Consolidation" is to help a person transition from one diet to one 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 equivalent to ten days of "Consolidation". Those who were overweight will remain in the phase longer. Looking at the emotionless rule, it becomes clear that it helps teach the body to live in a new way.
General rules for this phase of the Dukan diet:
- volume of bran – 2, 5 tablespoons. 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 dedicated to the exclusive consumption of protein foods. This rule should be followed after leaving the diet. 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 excessively caloric foods;
- A glass of wine (dry) with cheese is allowed;
- It is forbidden to have two parties one after the other.
Important note:To facilitate maintaining the result obtained with the diet, it is recommended to divide the duration of the third phase in half. The first part is a weekly feast, no more than one serving of saturated starches. In the second, according to the Dukan system, everything doubles.
"Stabilization"
The phase is designed to consolidate what was started in the third phase of the Dukan diet - the formation of the habit of eating well. From this its basic rules are formed:
- use at least 3 tablespoons. L. bran;
- protein fasting day every week;
- drinking regime;
- physical activity.
In nutrition, you should comply with 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 lies in the fact that weight loss occurs without creating a feeling of dissatisfaction in a person. 100 products are allowed for consumption, of which 72 are of animal origin, another 28 of plant origin. Their introduction and volume are determined by the rules of each phase of the Dukan diet.
| Animal origin | Vegetable origin | |
|---|---|---|
| low-fat meat | beef, any game, rabbit, lean pork, veal | starch-free vegetables |
| poultry meat | without limits | |
| fish | low-fat variety | |
| seafood | without limits | |
| vegetable proteins | oat bran, soy cheese | |
| dairy products | with 0% fat content | |
| chicken eggs |
| The name of the product | Diet phase | Benefit and quantity | |||
|---|---|---|---|---|---|
| "Attack" | "Alternation" | "Pin" | "Stabilization" | ||
| Shirataki noodles | + | + | + | + | used without restrictions; contains natural fibres, essential for normalizing intestinal function |
| Vegetable oil | – | + | + | + | starting from the "Attack" phase, consumption increases from 1 teaspoon to 1 tablespoon. L. |
| Goji berries | + | + | + | + | in B. d.*- 1 tablespoon. L. , b. -or*. - 2 tablespoons. L. |
| Chia seeds | – | + | + | + | 1 tablespoon. L. ; keep cholesterol at the permitted level, a natural antioxidant |
| Flax seed | – | + | + | + | in B. d. – 1 teaspoon, bottled – 2 teaspoons. |
| Note: n. d. – protein days; b. -or. – proteins and vegetables |
Furthermore, in the fourth phase of the diet:
- cornstarch;
- sour cream;
- low-fat cocoa without sugar;
- wine (white table);
- cheese up to 7% fat.
Duration of the diet
The Dukan diet determines the duration of each phase depending on the amount of excess weight. For convenience, the following table was created:
| Amount of excess weight (kg) | Phase 1 (days) | Phase 2 (days) | Phase 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 doesn't mention the fourth phase for a reason: it's lifestyle. The diet becomes an everyday food system.
Dietary menu for every day of the week
The Dukan system involves eating a variety of foods, so the diet does not seem monotonous. Even in the first phase, when you have to eat very moderately. For greater convenience, a sample menu is presented in the form of a table:
| Day of the week | Eat | Diet phase | ||
|---|---|---|---|---|
| "Attack" | "Alternation" | "Pin" | ||
| Monday | breakfast | coffee+fried eggs+piece of meat | fried eggs+bread with bran+coffee | tea+casserole (from cottage cheese) |
| dinner | fish soup + bread (bran) | vegetable soup + meat | Ukha+bread (whole grains, oat bran) | |
| afternoon tea | cottage cheese casserole | the same + tea | fruit | |
| dinner | piece of baked meat + tea | the same thing (without tea) + salad | potatoes+vegetables (baked)+piece of meat | |
| Tuesday | breakfast | pancakes (bran)+ricotta+tea | cottage cheese + kefir | coffee+cheesecake |
| dinner | soup + piece of meat + eggs (boiled) | ear | solyanka+bran bread | |
| afternoon tea | Yogurt | coffee+bread+fish | berries | |
| dinner | fish (stewed) | yogurt+sandwich (meat) | salad + meatballs (chicken) | |
| Wednesday | breakfast | omelette + salmon (lightly salted) + coffee | coffee+ricotta+yoghurt | tea+casserole (from cottage cheese)+berries |
| dinner | cutlets (chicken) + yogurt | solyanka | ear | |
| afternoon tea | cottage cheese + kefir | pancakes (from bran flour) + kefir | fruit | |
| dinner | seafood | salad + cutlets (chicken) | kefir + piece of meat (baked) | |
| Thursday | breakfast | bread (bran) + cheese (processed) + coffee | coffee+omelette+piece of ham | menu for any day of 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) | |
| afternoon tea | ricotta+milk | kefir+bran | berries | |
| dinner | piece of turkey (fillet)+cheese (melted)+tea | piece of fish + vegetables (baked with melted cheese) + tea | vegetable stew + piece of fish (baked) | |
| Saturday | breakfast | coffee+omelette | casserole (from cottage cheese) + tea | see the Monday menu of the "Alternation" phase. |
| dinner | meatball soup | Ukha + bread (bran) | cottage cheese + solyanka | |
| afternoon tea | kefir+bran | coffee+any fish | fruit | |
| dinner | any fish + tea | piece of meat (baked) | rice+piece of meat (baked)+salad | |
| Sunday | breakfast | casserole (from cottage cheese) + tea | coffee+yogurt+omelette | eggs (boiled) + coffee + salmon (lightly salted) + bread |
| dinner | Ukha+bread (bran) | salad + meatballs (veal) | salad + cutlets (turkey meat) | |
| afternoon tea | cheesecake + yogurt | cheesecake+tea | fruit | |
| 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 Dr. Dukan's recommendations, you can choose any dish from the previous three steps.
A little about the results of weight loss
The Dukan diet focuses on the characteristics of a particular person. Therefore, the results are purely individual.
On average, weight loss reaches 20 kg. Furthermore, 80% of people return to previous levels in the next four years.
On the disadvantages and contraindications of the Dukan method
Pierre Dukan was not afraid to say that the diet he proposed was suitable only 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 the apathy and weakness.
Nutritionists note other negative aspects:
- Eating exclusively protein foods and intensely depleting 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 deficiencies, the main contraindication to the diet is formed: disruption of the gastrointestinal tract and kidneys.
Dukan Diet Reviews
The Dukan diet receives more and more reviews. Most people who have tried the diet say the system is good and easy to use. Here are some examples.
- "I managed to lose up to 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 learned about this diet three years ago. I managed to lose 25kg in just 8 months. The result lasts to this day. At first it was very difficult, but then I got used to it. "
- "All results are individual. I am extremely dissatisfied with the diet. I just wanted to get my weight back on track after two pregnancies. And I gained more than 20 kg, kidney and vein problems. "
- "Due to stress, my weight started to increase. A friend recommended the Dukan diet to me. I also bought the book. I did everything as it was written there. In the early stages the numbers on the scale were encouraging. But soon the joy gave way to disappointment: stomach pains began, shortness of breath and weakness appeared. I went to the doctor and was diagnosed with gastritis. It's happened before, but the diet only caused it. But I lost weight – thanks to nutritional therapy. "
As can be seen from the reviews, the results are very individual. Also, you should not start a diet without consulting your doctor. It is important to weigh all the pros and cons, only then make the final decision.
Quick 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 intestinal cleansing;
- daily consumption of oat bran and at least 1. 5 liters of water;
- regular physical activity;
- no mayonnaise;
- It is better to abstain from sugar and fruits with high sugar content: grapes, cherries, figs, bananas, French fries and alcohol.
To maintain the results obtained from the Dukan system for life, you should consume a protein day once a week.