For almost 20 years, world-famous stars and ordinary women have been praising the Dukan diet. The Duchess of Cambridge, Carole Middleton, Jennifer Lopez, Penelope Cruz - this is not the entire list of famous people whom the great French nutritionist Pierre Ducan helped to lose weight. But a seemingly simple diet at first glance has its own characteristics that should be taken into account when creating a menu for every day.
Interesting! Pierre Dukan is a French writer and former nutritionist born in 1941. As a child, he dreamed of becoming an art critic and had a talent in the visual arts. But the death of his mother radically changed Dukan’s life; he entered medical college, and after graduation he practiced as a therapist.
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What is the Dukan Diet?
The Dukan diet was born in the late 90s of the last century. It took a nutritionist about 40 years to create it, which doctors spent on a detailed study of the effects of proteins on the human body. The essence of the diet is simple - the diet is formed from protein foods and the consumption of carbohydrates is strictly limited.
Pierre Dukan believes that everyone has a unique reserve of fat cells. Men and women who have a lot of these cells are more susceptible to gaining weight. And in order to get rid of extra pounds and maintain the results achieved , you need to eat protein foods.
Interesting! Pierre Dukan gained worldwide fame in 2000, after the release of his main book “I Can’t Lose Weight.” In terms of sales in France, it was slightly inferior to the Harry Potter edition.
The rule of the Dukan diet is to go through 4 stages, at each of which the body prepares for a change in diet, loses weight and maintains the achieved result. But you don’t have to give up your favorite foods. The diet allows the consumption of over 100 foods .
Phase No. 1 “Attack”
The first, most important stage, aimed at creating motivation. During this phase, you can lose from 5 to 10 kilograms. You are allowed to stick to the diet during the attack stage for no more than 10 days. And the less excess weight, the faster the first phase is completed.
So, if you plan to lose up to 5 kg, then the stage lasts 1-3 days. If the amount of excess weight is from 5 to 10 kg, it will take 3 to 5 days to adhere to the diet; if it is more than 10 kg, then it will take 5-7 days.
At the first stage, you need to eat only certain foods, with minimal addition of salt to prepared dishes. The amount of food is not limited; you can eat whenever you feel hungry.
What foods are included in the diet:
- lean meat : turkey, veal, rabbit, beef;
- by-products : poultry and beef liver, beef tongue, veal kidneys and tongue;
- fish : any, including smoked, lightly salted, fatty;
- seafood;
- up to 2 yolks per day;
- low-fat dairy products.
Seasonings and spices are allowed in reasonable quantities. Mustard, dried herbs, and pepper are allowed. For drinks, take coffee, tea, Diet Coke.
Phase No. 2 “Cruise”
At the second stage, active weight loss occurs. Thanks to the first phase, the body will prepare for a protein diet, so during the “Cruise” your health does not deteriorate. The duration of this stage is determined individually - from 3 months until the desired weight is achieved.
The main principle of the second stage is the alternation of protein foods and vegetables. To avoid confusion, take only proteins one day, vegetables on the second day.
What foods can you eat:
- all the protein foods that you consumed in the first phase;
- cucumbers;
- radish;
- bell pepper;
- cabbage;
- mushrooms;
- celery and all other vegetables except potatoes, corn, avocados, red and white beans, lentils, peas, olives and olives;
- You are allowed to eat low-fat yogurt once a day.
Phase No. 3 “Consolidation”
This phase is very important. It allows you to consolidate the results obtained so as not to return to your previous weight. Its duration is determined individually. On average, for every kilogram of weight lost, you need to stay on a diet for 10 days. If you have lost 15 kilograms, then the duration of the third phase will be 150 days.
You can eat products from the first and second stages. But the diet becomes richer, new products are added to it:
- fried meat - up to 3 times a week;
- whole grain bread - no more than 2 slices per day;
- low-fat cheese - up to 50 gr. in a day;
- fruits - up to 200 gr. in a day;
- pasta - up to 220 gr. per day, but not more than 2 times a week;
- 2 jacket potatoes - serving up to 150 g. no more than 1 time per week;
- beans, lentils, peas, chickpeas - no more than 1 time per week, up to 100 g.
At the third stage, there are still no fast carbohydrates, but the menu becomes more varied.
Phase No. 4 “Stabilization”
The fourth and final stage. You gradually return to your usual diet. Of course, you shouldn’t immediately pounce on cakes and sweets. Add 1-2 products daily and remember that moderation is important. Never take a supplement ; eat from a small plate, chewing your food thoroughly.
The fourth phase helps you return to your favorite foods, but not forget your healthy eating habits.
The essence of the Dukan system
The weight loss system developed by French nutritionist Pierre Dukan has gained enormous popularity around the world. I wrote in detail about this nutrition system in an article about the stages and menu of the Dukan diet. The nutritional method includes four gradual stages.
- At first, you can eat exclusively protein foods. These are fish, lean meat, eggs, seafood, low-fat dairy products, eggs, tofu. There are also supplements, but they are used as additives or spices to the main food.
- The second stage is easier - you can diversify your diet with vegetables. Alternate days of protein food and protein-vegetable food. The choice of dishes is expanding
- The third stage involves a leisurely return to a normal diet, but with some adjustments. Here you can already treat yourself to fruits and cheese. Even pasta and potatoes can sometimes be included in the diet.
- The fourth stage is to strengthen the achieved level and get used to the new nutrition rules. aimed at stabilizing the achieved results. It is necessary to adhere to the recommended diet + move more.
The advantages of Dukan include: quick and lasting results + you don’t cut back on your food intake, you just change your habits
See photos of girls who achieved superb results below.
By the way, read the list of dishes along with recipes in the article “Menu for every day of the Attack and Cruise phase.”
Contraindications
Before you decide to lose weight along with the Dukan diet, be sure to read the list of contraindications:
- minor age;
- pregnancy and lactation;
- kidney and liver diseases;
- gout;
- impaired metabolism;
- neurological problems.
This diet is not suitable for people with mental work and those who are prone to frequent respiratory diseases. It is not recommended to start losing weight during the period of vitamin deficiency - in spring and autumn.
Who should lose weight according to Dukan
Reviews for the Dukan Diet are mostly good, so many people want to try it. This method of losing weight is especially suitable for you if:
- It’s hard for you to limit yourself in food due to hunger;
- you do not adhere to a specific daily routine, often eat at night;
- you tried many diets, but after them you returned to your previous size;
- you want to lose weight, but are afraid of losing not only fat, but also muscle mass.
And, my dears, do not forget to consult a doctor about weight loss methods. The Dukan diet has contraindications. Among them are diseases of the kidneys, digestive tract, hypertension, etc.
ARTICLES ON THE TOPIC:
- Dukan Diet Attack - allowed foods at this stage
- Dukan diet - stages and menu for each phase
- Effective Japanese diet, reviews of those who have lost weight with before and after photos
Plus, Dukan himself strongly recommends doing physical exercise, and not just changing your diet and continuing to sit on the couch.
What do you think about this diet, how do you like the results you saw? I hope the reviews and photos provided were helpful to you. If yes, share with your friends. Subscribe to blog updates, there will be many more analyzes of effective diets. All the best.
Sincerely, Olga Steshkina
Additional diet conditions
The Dukan diet is effective only if several rules are followed:
- Eat one and a half tablespoons of oat bran . Due to their high fiber content, they improve digestion and metabolism.
- Daily physical activity is important. Make it a habit not to use the elevator, but to walk up and down the stairs. If there are no contraindications, do jogging, yoga, and gymnastics . You need to move constantly.
- Watch your health. Remember that proteins put a serious strain on the kidneys, so listen to your body to avoid problems with its functioning.
- Drink a lot. This is an important rule of any diet. Drink at least 2 liters of fluid per day, including coffee and tea.
Interesting! Pierre Dukan began developing the diet after a visit to one patient. She complained of obesity and was ready to change her diet. But at the same time, the woman set one condition - she is not ready to give up meat. Dukan advised the patient to eat only lean meats and drink plenty of water. As a result, the woman lost 5 kilograms in a week
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Authorized products
Oat bran contains many beneficial substances:
- beta glucan. It helps reduce cholesterol levels and bind fatty acids. Under the influence of beta-glucan, blood vessels are strengthened and cleansed;
- selenium. Under the influence of selenium, the process of protein synthesis in the body improves;
- insoluble dietary fiber. When they enter the intestines, they help improve metabolism, cleanse the body of toxins, and provide a quick feeling of fullness.
When following the Dukan diet, such a common dish as an omelet is prepared. It can be varied by adding delicious toppings or toppings. In the classic version of preparing an omelet, you need to thoroughly beat the eggs and add a small amount of skim milk. After this, the resulting mixture must be beaten again.
To improve the taste you can add to the omelette:
- various spices;
- carefully chopped greens;
- slices of boiled fish.
You can also make a neat roll from an omelette. In this case, liver, fish or meat pate is placed inside. You can prepare an omelet only from egg yolks with the addition of milk.
It is recommended to avoid regular mayonnaise while following the Dukan diet. A special du mayonnaise is used as a sauce for a variety of dishes. The taste is in no way inferior to the store-bought product. Moreover, this sauce is made exclusively from natural ingredients.
When preparing du mayonnaise, mix 2 yolks, 250 grams of soft curd, 1 teaspoon of mustard, a pinch of salt and sweetener. The resulting mixture is thoroughly beaten with a mixer. After this, you need to pour in 10 ml of olive oil.
At the final stage, add apple cider vinegar (in the amount of one tablespoon) to the sauce. You can add a small amount of lemon juice to the mayonnaise. The finished sauce should have a uniform consistency. The finished du mayonnaise is yellow in color. It has a viscous consistency.
Pros and cons of the Dukan diet
The Dukan diet has many supporters and, conversely, enemies. And this is not surprising - the nutritionist has created an innovative way to lose weight, which allows you not to reduce portions or reduce the number of snacks per day. But opponents of the diet claim that this is just a marketing ploy, but in reality the technique does not work.
Whether a diet will help or not depends on the individual characteristics of the body. And before starting the “attack”, we recommend that you familiarize yourself with the pros and cons of this diet.
Benefits of the diet
The benefits of the Dukan diet include:
- Varied and tasty food, starting from the second phase. From the third stage, the menu should include your favorite foods, with the exception of sweet and flour dishes.
- Great motivation. Already in the first phase you will lose several kilograms. This motivates you to continue following the nutritional rules.
- You don't have to count calories. Pierre Dukan urges you not to count the calorie content of a dish in order to fit within the permitted limits. Moreover, he believes that this technique is ineffective, since when returning to the usual table, the weight will return.
- You can eat it at any time of the day without limiting your serving size. Protein foods are very nutritious, so you physically won't be able to eat much.
Disadvantages of the diet
The disadvantages of the diet include:
- Carbohydrate deficiency can cause decreased mental abilities and nervous tension.
- An excess of protein negatively affects the kidneys, so it is contraindicated in diseases of these organs.
Reviews of those losing weight using the Dukan system
And now I want to share with you reviews of girls who have tried the Dukan diet on themselves. There are a lot of good reviews. I think the French nutritionist’s method can help even those who are almost desperate to lose those hated pounds.
Svetlana: Cool diet! I tried a lot of things, but only this helped me lose weight. Weighed 70 kg, was able to lose 12
Alisa: I’ve been on a diet for a little over a month, although I’ve had breakdowns a couple of times. Plumb -6 kg. I feel great. I eat as much as I want at any time, the main thing is not to eat prohibited foods. I see a daily weight loss of at least 200 grams. The diet is simply amazing, I think.
Martha: Finally, I achieved my goal! I weigh just under 70 kg. The last few kilograms just didn’t want to leave me. But I finally finished them off.
