This diet was developed by French nutritionist Pierre Dukan. It gained especially wide 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 were described in detail. The publication has sold millions of copies around the world and has been translated into 32 different languages. Since then, fiveother books have appeared in which Dr. Dukan shares recipes for meals 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. In 2013, for example, an American doctor, weight loss expert Luris Aroniye, criticized nutrition about fat metabolism and the principles of healthy eating at an international seminar in Austria. He argued that long-term low-carb diets have negative effects on kidney function and can lead to kidney failure. In addition, although the Pierre Dukan technique can lead to weight loss, it is almost always fraught with a "breakdown" and the subsequent return of lost kilograms.
Since January 2014, Pierre Ducane has been removed from the medical register for violating the professional code (he treated medicine like a business and promoted his own nutrition plan too aggressively). But already in 2016 this method took 34th place out of 38 in the ranking "The best diets for healthy eating". It is important that the list with such a promising name was not made by anyone, but by an American panel of health experts, consisting of experienced onesNutritionists, endocrinologists, cardiologists and psychologists If they recognized the methodology of the "disgraced" Frenchman as worthy of mention in the list of the best industrial products, then it's not so easy with it. Let's try to understand the main thing.
Abbreviations (abbreviations) of the Dukan diet
Pierre Dukan described his methodology in articles and books, actively using abbreviations that have long been "popular", widely used on the Internet and have become almost the standard for discussing a number of nutritional issues:
| Reduction | decryption |
|---|---|
| DD | Ducan's diet |
| OO | oat bran |
| AT | wheat bran |
| RO | rye bran |
| quality control | cornstarch |
| ZHZhK | Fat Burning Cocktail |
| Sahzam, Sugarzam | sugar substitute |
| Krahsod | A starchy meal |
| SW | Pure Protein Days |
| BO | Protein and Vegetable Days |
| PV | correct weight |
| TV | current weight |
| ZhV | desired weight |
| hb | starting weight |
| CELEBRATION | feast |
| warhead | Protein Thursday |
| COM | skimmed milk powder |
| KD | critical days |
| DOP | Eligible Products |
| cruise | interleaved stage |
| fix | consolidation phase |
| stub | stabilization phase |
| 1/1, 2/2, 3/3, 4/4, 5/5, 5/2 | Schemes used in the transition phase |
The mechanism of action of the Dukan diet
The basis of nutrition is a state of ketosis - a natural metabolic process characterized by a lack of carbohydrates in cells. By reducing the amount of simple sugars, the body switches to a special mode of operation in which energy from its own fat deposits is used to ensure vital activity. Therefore, the "Dukan" diet is based on "increasing" the consumption of protein-rich foods and limiting the amount of carbohydrates and fats:
- Protein of animal or vegetable origin is absorbed for a fairly long time, thanks to which it gives a long-lasting feeling of satiety;
- To digest such food, the body needs more energy than for 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 nutritional system. These include:
- fairly rapid weight loss;
- there are no serious restrictions on the volume of servings;
- it is possible to adapt the menu to your own desires and material possibilities: meat dishes can be replaced with low-fat offal, dairy products, cheese, cheaper types of fish can be used;
- no need to count calories.
Weight loss experts warn patients that weight loss is possible with the Dukan diet, but the following side effects may occur:
| Lack of vitamins, trace elements | The Dukan Diet strictly limits the consumption of certain foods. As a result, the body does not receive nutrients in the required amount. |
| Increased load on the kidneys | The breakdown of proteins in the digestive tract is accompanied by the release of acetone. With proper, balanced nutrition, its excretion is small, that is, it is within the normal range and imperceptible. A large concentration can lead to cerebral edema, respiratory disorders, cardiac activity, disturbances of consciousness and even death. |
| lack of lipids | Fats are an important component for the human body and ensure the normal functioning of many systems. Prolonged deficiency leads to a decrease in the production of many hormones and disruption of the internal organs. Fans of the Dukan diet often suffer from menstrual irregularities and the inability to conceive. |
| Losing weight through ketosis | In the first phase, weight loss occurs due to fluid loss. In this case, as a rule, no side effects are observed. Once the body begins using body fat for fuel, the body enters a state of ketosis, a large-scale restructuring of many systems begins, accompanied by migraines, irritability, and depression. All this increases the risk of developing heart disease, heart attack and stroke. |
| sweeteners | Pierre Dukan suggests replacing the usual sweets with alternatives containing sweeteners. The best known is aspartame. Numerous studies have identified more than 90 symptoms associated with its use. In addition, the consequences are really devastating: 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 rots in the gut and releases toxic decomposition products. This can be evidenced by bad breath, which is a common occurrence in people who lose weight using the Dukan system. |
| indigestion, stool problems | Unprocessed protein causes activation of pathogenic microflora, which disrupts the absorption of nutrients. A lack of roughage, vegetable fibers and fats can lead to constipation in the long term. |
All of this must be considered before going on a diet.
where to start
You should start preparing for a diet with a careful study of its phases. Each of them will be discussed in more detail in a separate paragraph of the article. It is necessary to first highlight the basic principles and provisions, the necessary products. Pierre Ducan advises getting rid of "forbidden" products in the refrigerator. According to him, this is a good way to avoid breakdowns.
As already mentioned, the process of protein degradation is accompanied by the release of toxic substances. Therefore, it is necessary to drink enough clean drinking water every day. The usual norm is 30 g per 1 kg of weight for those who want to lose weight - about 1. 5-2 liters a day. Water helps remove toxins from the body and takes some of the strain off the kidneys and organs of the excretory system.
It is also better to study books with recipes (for example, to make yourself the most varied menu for the week). It is recommended to clearly plan the diet for the next 2-3 days and make an accurate list of grocery purchases in advance. This will help avoid unplanned meals and harmful "snacking".
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 allowed.
- The basis of the diet is protein-rich foods.
- 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 stages it is allowed to use dry white wine for cooking.
- Products from the "Allowed" list are practically unlimited in consumption.
- Oat bran is one of the most important foods. They improve digestion and reduce the risk of constipation.
Characteristics of the Dukan diet
It won't be easy to stick to the Dukan Diet for long. The following recommendations will help the body somewhat adapt and prepare for a serious test:
- You should think about nutrition beforehand: 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 towards collapse;
- At the first stage, it is better to use a ready-made menu during the day. On the Internet you can find detailed tables that will help you choose a diet based on your preferences;
- Stress and overexertion should be avoided if possible.
The four phases of the Dukan diet
The Dukan Diet has four main phases:
- An attack in which the main weight loss occurs. It lasts about five days.
- A change from long-term weight loss. It continues until the desired weight is reached, it can take several months.
- Fixing allows 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, which allows you to save the result for as long as possible.
Attack - the first phase 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 your ideal weight is to subtract 100 from your height in centimeters. Example: With a height of 168 centimeters, the optimal body weight is 168-100 = 68 kg.
Next you need to choose 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 any meals.
- consume at least 1-2 tablespoons of oat bran daily;
- Don't limit yourself to portion sizes.
- Exclude high-intensity exercise, a light walk will do.
List of allowed products:
- Beef;
- horse meat;
- Veal;
- offal: tongue and liver;
- Bird;
- Hare;
- Ham from any meat with a fat content of up to 4%;
- fresh fish;
- smoked fish with a mass fraction of fat not exceeding 10%;
- canned fish without oil;
- Seafood;
- chicken eggs (white only);
- low fat dairy products;
- Coffee, tea.
List of prohibited products:
- Pork meat;
- mutton;
- Sugar;
- confectionery and flour products;
- vegetable fat;
- Butter;
- Ketchup;
- Mayonnaise;
- Sour cream.
Allowed in reasonable amounts:
- up to two tablespoons of tomato paste without sugar;
- rosehip broth, made with two tablespoons of berries;
- gelatin, agar-agar;
- crab sticks up to 8 pieces daily;
- lemon as a spice;
- Balsamic vinegar;
- Soy sauce;
- cumin, parsley, onion;
- sugar substitutes.
Preferred cooking methods:
- double boiler;
- Grill;
- Oven;
- Braising without oil or fat.
Alternation - second phase
In this phase:
- Protein days must be alternated with protein-vegetable days.
- During Protein Days, you can eat any foods listed in the permitted foods list in the previous paragraph.
- The scheme of change can be different, it is selected based on feelings and personal preferences. It can be 1/1 (a protein tag, a protein-veg tag) or 2/2, 3/3, 4/4, 5/5, 5/2.
- Vegetables should preferably be eaten 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 daily.
- Physical activity can be increased by adding a small series of strength exercises to daily walks.
In the first two weeks there is a weight stop: from a certain value it does not shift 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:
- cucumbers;
- Tomatoes;
- Radish;
- Spinach;
- asparagus and asparagus beans;
- cabbage;
- Celery;
- Leek;
- Dill;
- any salad;
- Aubergine;
- Zucchini;
- Mushrooms;
- Pepper.
Under the ban are: peas, lentils, red and kidney beans, potatoes, corn. You should also limit the consumption of carrots and beets.
Phase - Consolidation (Consolidation)
When fixed, the weight does not change. This stage helps a person return to and readjust to a more familiar diet. This period is considered the most difficult: few people are able to independently work out eating habits, get rid of complexes and self-doubt, and come into harmony with their own body. All of this is much easier to do with the support of a competent psychologist. The lack of psychological recommendations and support can be considered another disadvantage of the Dukan diet - it is possible to endure difficulties and limitations, but how to learn to live again in your "new old" body?
So, the method of weight loss "from Dukan" was used, is coming to an end, the last step remains - decide on the period of rehabilitation. It depends on the number of kilograms lost:
| The number of kilograms dropped | 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 |
In this stadium:
- additional products are added to the menu, but their portions are strictly limited;
- A protein-vegetable diet must be observed 6 days a week, one day is reserved for protein food;
- continue to consume 1-2 tablespoons of bran daily;
- Increase physical activity, gradually increasing the duration of exercise to 40-60 minutes.
This phase should be divided into two roughly equal intervals, each corresponding 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 introduced along with vegetables and used as snacks.
Phase - stabilization
Pierre Ducane and the proponents of the diet that bears his name promote this diet as complete, balanced and perfectly suited to maintaining it for the rest of one's life. It specifies:
- 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 unloading day per week - Protein Thursday.
- It is worth continuing to use oat bran.
- Do not forget about the daily norm of clean drinking water.
- Perform 3-4 full-fledged workouts per week, walk at least 25 minutes daily.
Deviating from these rules is strictly forbidden, according to Dukan and his followers, otherwise the lost kilograms will come back.
Diet Breakdown
However, a long-term diet "according to Dukan" still leads to serious changes in the body. People who lose weight often suffer from 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 a breakdown sooner or later. What to do in this case?
| Stall during the attack phase |
|
| Stall at the changeover stage |
|
| Stable in the consolidation phase | Since at this stage 1-2 festive dishes are used per week, it is enough to exclude the next ones according to the plan. |
In fact, a breakdown can portend serious problems. Especially if fatigue, drop in blood pressure, loss of concentration and attention are observed. Experts in this case recommend postponing the diet for a while and undergoing a full clinical examination.
The weight doesn't fall off
As mentioned earlier, at the beginning of the second stage, the weight can increase to a certain point. This is for the following reasons:
- When you lose weight, you consume too little liquid.
- There is an excess of salt in the diet.
- Weight gain can be caused by premenstrual syndrome, various hormonal imbalances and changes.
- There is hypodynamia - lack of physical activity.
- Violation of the diet, some other established rules.
The following recommendations will help move the weight off dead center:
- it is necessary to exclude dairy products from the menu for a while;
- Don't forget the oat bran: weight gain can be caused by digestive problems;
- increasing the rate of clean drinking water;
- Make the workout longer and more intense.
Losing weight at a certain level can also indicate the development of thyroid diseases and hormonal imbalances. Only a specialist can determine the true causes.
Harm and contraindications
The Dukan diet is strictly contraindicated in some 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, using the Dukan diet is acceptable, but—again—it is safe to conduct such studies only under the guidance of a doctor.
expert opinion
The Internet contains many diets, differing in name, effectiveness and efficiency in weight loss, composition, limitations and reviews. So what diet should you choose? Just reading reviews is not enough, you need to understand this issue much deeper, because the result may not be favorable for health. Setting a goal and only focusing on weight loss is very dangerous and not permanent. This time we focus on analyzing the famous Dukan diet. Reviews about it are mostly positive, the menu is quite complete and interesting.
First, the diet contains protein. Meat is digested in the stomach the longest (3-3. 5 hours), which means that, unlike traditional diets, you do not have to starve. There are also no time and calorie restrictions, making 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 filling, but also varied, since 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 time, calorie and quantity restrictions;
- a variety of dishes that allows you to cook the maximum number of different dishes, thereby preventing diet depression;
- at the second stage, vegetables and fruits are added;
- after such a diet, taste habits change;
- literally changes your attitude towards life.
Protein is an important component for the human body. Good metabolism, beautiful hair, firm skin, etc. Despite this, an excess of protein in the body can lead to a variety of diseases. First of all, when the load increases, the kidneys begin to suffer, as a result, they begin to work incompletely, throughput deteriorates, acid accumulates, and as a result, symptoms characteristic of cystitis and pyelonephritis appear. And if it is not stopped in time, it can go as far as organ transplantation. The liver also begins to suffer. So, against this background, intoxication occurs, 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 bowel function. Let's summarize:
- many contraindications (pregnancy and lactation, children under 18 years old, problems with the kidneys and joints);
- vitamin deficiency (problems with the skin and nervous, cardiovascular systems);
- Fat deficiency (gallbladder, constipation, hormonal imbalance);
- due to a lack of carbohydrates, mental work slows down;
- a small selection of vegetables;
- Restriction on fruits (cherries, bananas, grapes) and small portions;
- it is impossible for hypertensive patients;
- it is impossible with a gastrointestinal disease;
- atherosclerosis;
- Diabetes;
- allergy sufferers;
- prone to depression;
- it is impossible for non-physical people;
- people with high concentration work (doctors and drivers);
- Consequences: heart disease and breast cancer;
- in the first phase, serious kidney problems can occur;
- disrupts metabolism;
- increases cholesterol levels;
- rectal problems.
Symptoms of hypoglycemia can develop due to the lack of carbohydrates. Diets must be strictly followed by the rules. You can not sit on it for a long time, since an imbalance in nutrition can cause a number of diseases. Before you decide to lose weight with this diet, you should consult your doctor. After all, the most important thing is not to hurt yourself.