This diet was developed by French dietitian Pierre Dukan. It gained particularly wide popularity in 2000, after the publication of the book "I can not lose weight" by scientists, where the basic principles and features of this diet were described in detail. The publication has sold millions of copies worldwide and has been translated into 32 different languages. Since then, five other books have been published in which Dr. The shop shares dish recipes for each day. ("60 Days with Dr. Dukan", "350 Dukan Diet Recipes", "Dukan Diet Recipes Slow Cooker Recipes", "Dukan Diet Desserts").
However, this technique has a mixed reputation in the scientific community. For example, in 2013, an American physician, weight loss expert Luris Aroniye criticized diet at an international seminar in Austria on lipid metabolism and the principles of healthy eating. He argued that long-term low-carb diets have a negative impact on kidney function and can lead to kidney failure. Moreover, the Pierre Dukan technique, although it can lead to weight loss, is almost always fraught with a "breakdown" and subsequent return of lost pounds.
Since January 2014, Pierre Ducane has been removed from the list of doctors for violations of the professional code (he treated medicine as a business and promoted his nutrition plan very aggressively). But already in 2016, this method was ranked 34 out of 38 in the ranking of "Best Diets for Healthy Eating". It is important that the list with such a promising name was not created by anyone but an American board of health experts, made up of experienced nutritionists, endocrinologists, cardiologists and psychologists. If they recognized the methodology of the "embarrassed" Frenchman as worthy of being mentioned in the list of the best products of the industry, then it is not so simple with it. Let's try to figure out the main thing.
Abbreviations (abbreviations) of the Dukan diet
Describing his methodology in articles and books, Pierre Dukan actively used abbreviations that have long been "popular", widely used on the Internet, and have become almost standard to discuss a range of nutritional issues:
| Reducing | deciphering |
|---|---|
| DD | Dieta e Ducan-it |
| OO | Oat bran |
| asset | wheat bran |
| RO | Rye bran |
| QC | Corn starch |
| ZHZhK | Cocktail for fat burning |
| Sahzam, Sugarzam | Sugar substitute |
| Krahsod | A meal containing starch |
| BW | Days with pure protein |
| BO | Protein and Vegetable Days |
| AP | Proper weight |
| TV | Current weight |
| Move | Desired weight |
| HB | Initial weight |
| PARTY | Festive meal |
| combat head | Protein Thursday |
| COM | Skimmed milk powder |
| KD | Critical days |
| DOP | Acceptable products |
| cruise | Intertwined scene |
| Adjust | Consolidation phase |
| stub | Stabilization phase |
| 1/1, 2/2, 3/3, 4/4, 5/5, 5/2 | Schemes used in the alternation phase |
Mechanism of action of the Dukan diet
The basis of the diet is a state of ketosis - a natural metabolic process characterized by carbohydrate cell starvation. Due to the reduction of the amount of simple sugars, the body goes through a special mode of operation, in which the energy from its fat deposits is used to ensure vital activity. Therefore, the "Dukan" diet is based on "extended" consumption of protein-rich foods and on limiting the amount of carbohydrates and fats:
- protein of animal or plant origin is absorbed for quite a long time, due to which it provides a long-term feeling of satiety;
- to digest such food, the body needs more energy than for products of other categories (fats, carbohydrates, etc. ).
The pros and cons of the Dukan diet
On the Internet, you can find many positive reviews about the Dukan nutrition system. This includes:
- fairly rapid weight loss;
- there are no serious restrictions on the volume of services;
- it is possible to customize the menu to your liking and material possibilities: meat dishes can be replaced with low-fat lingerie, dairy products, cheeses, cheaper 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, trace elements | Dukan diet provides for a strict restriction of certain foods consumed. As a result, the body does not receive the nutrients it needs. |
| Increased stress on the kidneys | The breakdown of proteins in the digestive tract is accompanied by the release of acetone. With the right, balanced food, its secretion is small, i. e. it is within the normal range and invisibly. A high concentration can lead to cerebral edema, respiratory disorders, cardiac activity, disorders of consciousness, up to death. |
| Lack of lipids | Fats are an important component for the human body, ensuring the normal functioning of many systems. A prolonged absence will lead to a decrease in the production of many hormones, disruption of internal organs. Fans of the Dukan diet often suffer from menstrual irregularities and the inability to get pregnant. |
| Weight loss through ketosis | In the first stage, weight loss occurs due to fluid loss. In this case, as a rule, no adverse reactions are observed. Once the body begins to use body fat as fuel, the body enters a ketotic state, begins a large-scale restructuring of many systems, accompanied by migraine, irritability and depression. All of this increases the risk of developing heart disease, heart attack and stroke. |
| sweeteners | Pierre Dukan proposes replacing ordinary sweets with alternative ones made using sweeteners. The best known is aspartame. Numerous studies have identified more than 90 symptoms associated with its use. Moreover, the consequences are truly catastrophic: from spasms 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 inside the intestines, releasing toxic decay products. This can be evidenced by bad breath, which is often found in those who lose weight according to the Dukan system. |
| Indigestion, defecation problems | Crude protein causes the activation of pathogenic microflora, which disrupts the absorption of nutrients. Lack of fiber, plant fiber and fat can lead to long-term constipation. |
All this should be taken into account before switching to a diet.
Where to start
You need to start preparing for a 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 emphasize the basic principles and provisions, the necessary products for the first time. Pierre Ducan advises to clean the refrigerator from "forbidden" products. According to him, this is a good way to avoid breakdowns.
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 usual rate is 30 g per 1 kg of body weight for those who want to lose weight - about 1, 5-2 liters per day. Water will help remove toxins from the body, somewhat easing the burden on the kidneys and organs of the excretory system.
It is also better to study recipe books (for example, create the most varied menu for yourself for the week). It is recommended to clearly plan your diet for the next 2-3 days, making an accurate list of food purchases in advance. This will help to avoid unplanned, harmful "snacking" meals.
The essence of the Dukan protein diet
The essence of the 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 protein-rich food.
- Carbohydrates and fats are almost completely excluded.
- The amount of salt intake is minimized, as it stores water in the body.
- Alcoholic beverages are prohibited, only in the final stages is the use of dry white wine allowed for cooking.
- Products from the "allowed" list are virtually unlimited in terms of quantity consumed.
- Oat bran is one of the essential food items. They improve digestion and reduce the risk of constipation.
Features of nutrition according to Dukan
It will not be easy to stay long in the Dukan diet. The following recommendations will help the body adjust somewhat, prepare for a serious test:
- you need to think about the diet in advance: gradually reduce portions, add protein foods, monitor water balance;
- study the recipes in advance, cook some of them. A boring, monotonous menu is the first step on the road to a breakdown;
- in the first stage, it is better to use a ready-made menu during the day. On the Internet you can find detailed tables, based on which you can choose a diet according to your preferences;
- Stress and overwork should be avoided whenever possible.
The four stages of the Dukan diet
The Dukan diet has four main stages:
- An attack during which the main weight loss occurs. It lasts about five days.
- Alternation aimed at long-term weight loss. Continue until the desired weight is reached, it may take several months.
- Fixation allows you to adjust the result. The duration of this phase is calculated according to a certain formula and depends on the number of kilograms lost.
- Stabilization that allows you to maintain the result for as long as possible.
Attack - the first stage of the diet
The attack is the first and shortest period of 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 go down from a height of 100 centimeters. For example, for a height of 168 centimeters, the optimal body weight would be 168-100 = 68 kg.
Next, you need to select the duration of the attack phase:
| Number of extra pounds | Duration |
|---|---|
| Less than 5 | A |
| Less than 10 | 3 |
| 10 to 20 | 5 |
| Over 20 | 6-10 |
At this stage, you must adhere to the following rules:
- strictly follow the menu, do not skip meals;
- consume at least 1-2 tablespoons of oat bran every day;
- Do not limit yourself to portion sizes.
- exclude high-intensity exercise, a light walk is enough.
List of allowed products:
- beef;
- mish kali;
- beef;
- viscera: tongue and liver;
- bird;
- rabbit;
- bacon from any meat with a fat content of up to 4%;
- fresh fish;
- smoked fish with a mass fraction of fat not more than 10%;
- oil-free canned fish;
- seafood;
- chicken eggs (protein only);
- low-fat dairy products;
- coffee Tea.
List of banned products:
- pork;
- sheep meat;
- sugar;
- sweets and flour products;
- vegetable oil;
- butter;
- ketchup;
- mayonnaise;
- sour cream.
Allowed in reasonable quantities:
- up to two tablespoons of sugar-free tomato paste;
- rose juice, made from two tablespoons of berries;
- gelatin, agar-agar;
- crab sticks up to 8 pieces per day;
- lemon as a spice;
- Balsamic vinegar;
- soy sauce;
- cumin, parsley, onion;
- sugar substitutes.
Preferred cooking methods:
- double boiler;
- grill;
- oven;
- cooking without oil or fat.
Alternation - the second stage
At this stage:
- Protein days should be alternated with protein-vegetable days.
- During protein days, you can eat all the foods listed in the allowed list in the previous paragraph.
- The scheme of alternation can be different, it is chosen according to feelings, personal preferences. It can be 1/1 (one protein day, one protein-vegetable day) or 2/2, 3/3, 4/4, 5/5, 5/2.
- Vegetables are preferably consumed raw or steamed, grilled, boiled and stewed, baked in the oven.
- Salads should not be seasoned with oil, but fat-free yogurt, balsamic vinegar, garlic and herbs can be added.
- It is still necessary to consume 1-2 tablespoons of wheat bran every day.
- Physical activity can be increased by adding a small set of strength exercises to daily walks.
During the first two weeks, there is a weight loss: it does not shift from a certain value even with a calorie deficit. This is a completely normal phenomenon, due to the body's protective reactions.
The following vegetables can be added to the list of allowed foods:
- cucumber;
- tomatoes;
- radish;
- spinach;
- asparagus and asparagus beans;
- cabbage;
- celery;
- leek;
- fennel;
- any salad;
- eggplant;
- zucchini;
- mushrooms;
- pepper.
Under the ban are: peas, lentils, red and white beans, potatoes, corn. You should also limit the consumption of carrots and beets.
Phase - consolidation (consolidation)
In the fixation phase, the weight does not change. This stage helps a person to return to a more familiar diet, to adapt to it. This period is considered the most difficult: few people are able to independently process eating habits, get rid of complexes, self-doubt and come into harmony with their body. All this is much easier to do with the support of a competent psychologist. Lack of recommendations and psychological support can be considered another obstacle of the Dukan diet - it may be possible to endure hardships, limitations, but how to learn to live again in your "new-old" body?
So the "Dukan" weight loss method has been used, it is coming to an end, it remains the last step - decide on the duration of rehabilitation. Depends on the number of pounds lost:
| Number of pounds thrown | Duration of the fixation phase |
|---|---|
| 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 included in the menu, but their portions are strictly limited;
- 6 days a week it is necessary to adhere to a protein-vegetable diet, one day is reserved for protein foods;
- continue to consume 1-2 tablespoons of bran daily;
- increase physical activity, gradually increase the duration of exercise to 40-60 minutes.
This phase should be divided into two approximately equal intervals, each of which will correspond to new products:
| Products to be introduced in the first half of the consolidation phase | Products to be introduced in the second half of the consolidation phase |
|---|---|
|
|
These products can be put together with vegetables and used as a snack.
Phase - Stabilization
Pierre Ducane and the followers of the diet that bears his name advertise this method of nutrition as complete, balanced and perfectly suitable to be adhered to throughout his life. It specifies:
- You should eat according to the rules of the consolidation phase.
- It is better to take vegetables and animal proteins as the basis of the diet.
- It is necessary to arrange one day of unloading per week - protein Thursday.
- It is worth continuing to use oat bran.
- Do not forget about the daily rate of clean drinking water.
- Perform 3-4 full workouts a week, walking daily for at least 25 minutes.
Deviation from these rules, according to Dukan and his followers, is strictly forbidden, otherwise the lost pounds will be returned.
Breakdown of diet
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 an overall deterioration in well-being. The body will seek products from the list of banned items for a long time, which will most likely lead to a breakdown sooner or later. What should be done in this case?
| Stall during the attack phase |
|
| Stall in the alternation phase |
|
| Stagnation in the consolidation phase | Since this stage involves the use of 1-2 festive dishes per week, it is enough to exclude the nearest one according to the plan. |
In fact, a breakdown can signal serious problems. Especially if you notice fatigue, lowering of blood pressure, loss of concentration and attention. Experts in this case recommend postponing the diet for a while and undergo a comprehensive clinical examination.
The weight did not go away
As already mentioned, at the beginning of the second stage, the weight can increase to a certain point. 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 hypodynamics - lack of physical activity.
- Violation of diet, some other rules set.
The following recommendations will help remove weight from the dead center:
- it is necessary to exclude dairy products from the menu for a while;
- do not forget to use oat bran: weight gain can be caused by digestive problems;
- increasing the rate of clean drinking water;
- do longer, more intense workouts.
Weight loss at a certain level can also indicate the development of thyroid disease, hormonal disruptions. Only a specialist can determine the true causes.
Damage and contraindications
The Dukan diet is strictly contraindicated in a number of the following cases:
- People with metabolic disorders.
- Patients with diabetes.
- In the presence of pathologies of the kidneys, liver, digestive tract.
- Pregnant and lactating women.
- Girls with irregular menstrual cycles.
For people without these problems, the use of the Dukan diet is acceptable, but - again - it is safe to contact such evidence only under the guidance of a physician.
Expert opinion
The Internet contains many diets that vary in name, effectiveness and efficiency in weight loss, composition, restrictions, reviews. So what diet should you choose? It is not enough just to read the reviews, you need to understand this problem much more deeply, as the result may not be favorable for health. Setting a goal and focusing only on losing weight is very risky and not sustainable. This time we will stop at the analysis of Dukan's famous diet. The reviews for it are mostly positive, the menu is quite full, interesting.
First, the diet contains protein. Meat is digested longer in the stomach (3-3, 5 hours), which means you will not need to starve to death, unlike conventional diets. There are also no restrictions on time and calories, which makes it psychologically easier to follow the principles of nutrition. If we consider the second and third stages of this diet, then the food is not only satisfying but also varied, as vegetables and fruits are included in the diet. The body does not need the food you ate before.
So let's summarize. Dieta Shop offers:
- rapid weight loss;
- there are 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 stage vegetables and fruits are added;
- after such a diet, taste habits change;
- literally changes the outlook on life.
Protein is an important component for the human body. Good metabolism, beautiful hair, toned skin, etc. Despite this, an excess of protein in the body can lead to a variety of diseases. First of all, the kidneys begin to suffer, as the load increases, as a result, they begin to work incompletely, the circulation deteriorates, the acid accumulates and, as a result, characteristic symptoms of cystitis and pyelonephritis appear. And, if not stopped in time, then things can go as far as organ transplants. The liver also begins to suffer. So 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 brain. Depression appears, nervousness and vision worsens. But we will not bypass the gastrointestinal tract. There is a tendency for constipation, impaired intestinal function. Let's summarize:
- many contraindications (pregnancy and lactation, children under 18, kidney and joint problems);
- lack of vitamins (problems with the skin and nervous system, cardiovascular);
- lack of fat (gallbladder, constipation, hormonal imbalance);
- due to lack of carbohydrates, mental work slows down;
- a small variety of vegetables;
- restriction on fruits (cherries, bananas, grapes) and small portions;
- is impossible for patients with hypertension;
- is impossible with a gastrointestinal disease;
- atherosclerosis;
- diabetes;
- those who suffer from allergies;
- prone to depression;
- it is impossible for people who are not engaged in physical activity;
- people with high concentration jobs (doctors and drivers);
- consequences: heart disease and breast cancer;
- during the first stage, there may be serious kidney problems;
- disrupt metabolism;
- increases cholesterol levels;
- rectal problems.
Due to the lack of carbohydrates, symptoms of hypoglycemia may develop. Diets should be followed strictly according to the rules. You can not sit on it for a long time, because an imbalance in the diet can cause a variety of diseases. Before making a decision to lose weight on this diet, you should consult your doctor. After all, the most important thing is not to hurt yourself.