This diet was developed by French dietician Pierre Dukan. It gained especially wide popularity in 2000, after the release of the book "I Can't 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 more books have been published in which Dr. Dukan shares recipes for everyday dishes. ("60 Days with Dr. Dukan", "350 Dukan Diet Recipes", "Slow Cooker Dukan Diet 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 the 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. Also, the Pierre Dukan technique, although it can lead to weight loss, is almost always fraught with a "break" and the subsequent return of the lost kilograms.
Since January 2014, Pierre Ducane has been removed from the medical registry 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 was ranked 34th out of 38 in the ranking of "The best diets for healthy eating. "It is important that the list with such an auspicious name was not created by anyone, but by an American board of health experts, consisting of experienced nutritionists, endocrinologists, cardiologists and psychologists. If they recognized the methodology of the "dishonored" French as worthy of mention in the list of the best products in the industry, then it is not so simple with that. Let's try to understand the main thing.
Abbreviations (abbreviations) of the Dukan diet.
Describing his methodology in articles and books, Pierre Dukan actively used abbreviations that have been "popular" for a long time, are widely used on the Internet, and have become almost standard for discussing a number of nutritional topics:
| Reduction | Decoded |
|---|---|
| DD | Duke's diet |
| OO | Oat bran |
| ON | wheat bran |
| RO | rye bran |
| QA | Cornstarch |
| ZHZhK | cocktail to burn fat |
| Sahzam, Sugarzam | Sugar substitute |
| krahsod | A food that contains starch. |
| b/w | Pure protein days |
| BO | Protein and vegetable days |
| photovoltaic | correct weight |
| TELEVISION | actual weight |
| ZhV | desired weight |
| half pension | starting weight |
| FEAST | festive food |
| gunhead | protein thursday |
| COM | skimmed milk powder |
| K. D. | critical days |
| PDO | Eligible Products |
| Cruise | interleaved stage |
| Fix | Consolidation stage |
| heel | Stabilization stage |
| 1/1, 2/2, 3/3, 4/4, 5/5, 5/2 | Schemes used in the alternation stage |
The mechanism of action of the Dukan diet
The basis of the diet is a state of ketosis, a natural metabolic process characterized by a lack of carbohydrates in the cells. 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 deposits is used to ensure vital activity. Therefore, the diet "according to Dukan" is based on the "reinforced" consumption of foods rich in protein, and on the limitation of the amount of carbohydrates and fats:
- protein of animal or vegetable origin is absorbed for a long time, therefore it provides a long-lasting feeling of satiety;
- to digest such foods, the body needs more energy than for products from other categories (fats, carbohydrates, etc. ).
Pros and cons of the Dukan diet
On the Internet you can find a lot of positive reviews about the Dukan nutrition system. These include:
- fairly rapid weight loss;
- there are no serious restrictions on the volume of portions;
- it is possible to adapt the menu to your own wishes and material possibilities: meat dishes can be replaced with organ meats with a low fat content, dairy products, cheeses, cheaper varieties of fish can be used;
- no need to count calories.
Weight loss experts warn patients that weight loss on the Dukan diet is possible, but the following side effects may occur:
| Lack of vitamins, microelements. | Dukan nutrition establishes a strict restriction of certain foods consumed. As a result, the body does not receive the nutrients in the required amounts. |
| Increased stress on the kidneys. | The breakdown of proteins in the digestive tract is accompanied by the release of acetone. With proper and balanced nutrition, its excretion is small, that is, it is within normal limits and imperceptible. A large concentration can cause brain edema, respiratory disorders, cardiac activity, disturbances of consciousness and even death. |
| Lack of lipids | Fats are an important component for the human body, they ensure the normal functioning of many systems. A prolonged shortage will lead to a decrease in the production of many hormones, disturbance of the internal organs. Fans of the Dukan diet often suffer from menstrual irregularities and the inability to conceive. |
| 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. As soon as the body begins to use 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 attacks and strokes. |
| sweeteners | Pierre Dukan proposes to replace the usual sweets with other alternatives made with sweeteners. The best known is aspartame. Numerous studies have identified more than 90 symptoms associated with its use. In addition, the consequences are truly disastrous: from spasms and joint pain to multiple sclerosis and lupus erythematosus. |
| Poisoning by protein degradation products | The body can only absorb a certain amount of protein. Everything else will putrefy inside the intestines, releasing toxic decomposition products. This can be evidenced by bad breath, which is often found in those who lose weight according to the Dukan system. |
| Indigestion, problems with stool | Unprocessed protein provokes the activation of pathogenic microflora, which disrupts the absorption of nutrients. The lack of fiber, vegetable fibers and fats can lead to long-term constipation. |
All this must 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 highlight the basic principles and provisions, the necessary products for the first time. Pierre Ducan advises to clean the refrigerator of "prohibited" products. In his opinion, 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 norm is 30 g per 1 kg of weight for those who want to lose weight, about 1. 5 to 2 liters per day. Water will help remove poisons from the body, somewhat relieving the load on the kidneys and organs of the excretory system.
It is also better to study 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 grocery shopping list in advance. This will help avoid unplanned meals, harmful "snacks".
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 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.
- The products on the "allowed" list are practically unlimited in terms of the amount of consumption.
- Oat bran is one of the essential foods. They improve digestion and reduce the risk of constipation.
Characteristics of nutrition according to Dukan.
It will not be easy to follow the Dukan diet for a long time. The following recommendations will help the body to adapt a little, 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 and monotonous menu is the first step on the way to a breakdown;
- at the first stage, it is better to use a prepared menu per day. On the Internet you can find detailed tables, on the basis of which you can choose a diet according to your preferences;
- Stress and overwork should be avoided whenever possible.
The four phases of the Dukan diet
The Dukan Diet has four main phases:
- An attack during which the main weight loss occurs. It lasts about five days.
- Alternation aimed at long-term weight loss. It is continued until reaching the desired weight, it can take several months.
- Fix allows you to correct 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 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 number of extra kilos. The easiest way to calculate your ideal weight is to subtract your height in centimeters from 100. For example, for a height of 168 centimeters, the optimal body weight will be 168-100 = 68 kg.
Next, you need to select the duration of the attack phase:
| Number of extra kilos | Duration |
|---|---|
| Less than 5 | one |
| Less than 10 | 3 |
| 10 to 20 | 5 |
| More than 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 per day;
- Don't limit yourself by portion size.
- excludes high-intensity training, a light walk is sufficient.
List of allowed products:
- cow meat;
- horsemeat;
- veal;
- offal: tongue and liver;
- bird;
- Rabbit;
- ham of 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;
- coffee tea
List of prohibited products:
- Pig;
- Mutton;
- sugar;
- confectionery and flour products;
- vegetable oil;
- 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 a day;
- lemon as a condiment;
- balsamic vinegar;
- soy sauce;
- cumin, parsley, onion;
- sugar substitutes.
Preferred Cooking Methods:
- double boiler;
- grill;
- kiln;
- stewed without oil or fat.
Alternation - second phase
In this phase:
- 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 alternation scheme may be different, it is selected according to feelings, personal preferences. It can be 1/1 (one protein day, one protein-veg day) or 2/2, 3/3, 4/4, 5/5, 5/2.
- Vegetables should preferably be eaten raw or steamed, grilled, boiled and stewed, baked.
- 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 per day.
- Physical activity can be increased by adding a small set of strength exercises to your daily walks.
During the first two weeks, there is a stop in weight: it does not move from a certain value even with a calorie deficit. This is a completely normal phenomenon, due to the protective reactions of the body.
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;
- eggplant;
- zucchini;
- fungus;
- Pepper.
Under the ban are: peas, lentils, red and white beans, potatoes, corn. You should also limit your intake of carrots and beets.
Phase - consolidation (consolidation)
At the fixation stage, the weight does not change. This phase helps a person return to a more familiar diet, readjust to it. This period is considered the most difficult - few people are able to independently develop eating habits, get rid of complexes, doubts and come to harmony with their own body. All this is much easier to do with the support of a competent psychologist. The lack of recommendations and psychological support can be considered another drawback of the Dukan diet: it is possible to endure difficulties, restrictions, but how to learn to live again in your "new-old" body?
So, the "Dukan" method of weight loss has been used, it is coming to an end, the last step remains - to decide on the duration of rehabilitation. It depends on the number of kilograms lost:
| The number of kilograms 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 |
In this point:
- additional items are introduced to the menu, but their portions are strictly limited;
- 6 days a week it is necessary to follow a protein and vegetable diet, one day is reserved for protein foods;
- continue to consume 1-2 tablespoons of bran per day;
- increase physical activity, gradually increase the duration of training 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 introduced together with vegetables and used as snacks.
Phase - Stabilization
Pierre Ducane and the proponents of the diet that bears his name herald this method of eating as complete, balanced, and perfectly fit for the rest of your life. Specify:
- You must eat according to the rules of the consolidation phase.
- It is better to take vegetable and animal protein as the basis of the diet.
- It is necessary to organize one unloading day a week - protein on Thursday.
- It is worth continuing to use oat bran.
- Do not forget about the daily norm of clean drinking water.
- Do 3-4 full workouts per week, walk daily for at least 25 minutes.
Deviating from these rules, according to Dukan and his followers, is strictly prohibited, otherwise the lost kilograms will return.
Diet 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 decline in well-being. The body will require products from the list of prohibited items for a long time, which will probably lead to failure sooner or later. What to do in this case?
| Stall during the attack phase |
|
| Placed in the alternation stage |
|
| Put in the consolidation stage | Since this stage involves the use of 1-2 festive dishes per week, it is enough to exclude the closest according to the plan. |
In fact, a breakdown can indicate 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 does not come off
As already mentioned, at the beginning of the second stage, the weight can increase to a certain extent. This is due to the following reasons:
- Losing weight does not consume enough liquid.
- There is too much salt in the diet.
- Weight gain can be caused by PMS, various disorders, and hormonal 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;
- do not forget to use oat bran: weight gain can be caused by digestive problems;
- increase the rate of clean drinking water;
- do longer, more intense workouts.
Weight loss at a certain level can also indicate the development of thyroid diseases, hormonal disturbances. Only a specialist can establish the true causes.
Harm and contraindications
The Dukan diet is strictly contraindicated in some of the following cases:
- People with metabolic disorders.
- Diabetic patients.
- 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, use of the Dukan diet is acceptable, but again, it is safe to contact such trials only under the direction of a physician.
expert opinion
The Internet contains many diets that differ in name, effectiveness and efficiency in weight loss, composition, restrictions, reviews. So which diet should you choose? Reading reviews alone is not enough, you need to understand this problem much more deeply, since the result may not be conducive to health. Setting a goal and focusing only on weight loss is very dangerous and not lasting. 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 of all, the diet contains protein. Meat digests longer in the stomach (3-3. 5 hours), which means you won't have to go hungry, unlike conventional diets. There are also 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, since vegetables and fruits are included in the diet. The body doesn't 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 largest 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;
- It literally changes your perspective 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 function incompletely, performance deteriorates, acid accumulates, and as a result, symptoms characteristic of cystitis and cystitis appear. pyelonephritis. And, if not stopped in a timely manner, things can escalate to organ transplantation. The liver also begins to suffer. So, against this background, intoxication appears, the filtration process slows down, the blood vessels suffer, and the liver increases in size. This includes the nervous system and the brain. Depression appears, irritability and vision deteriorates. But we will not overlook the gastrointestinal tract. There is a tendency to constipation, impaired bowel function. Let's summarize:
- many contraindications (pregnancy and lactation, children under 18 years of age, problems with the kidneys and joints);
- vitamin deficiency (problems with the skin and nervous system, cardiovascular);
- fat deficiency (gall bladder, constipation, hormonal imbalance);
- due to a lack of carbohydrates, mental work slows down;
- a small variety of vegetables;
- fruit restriction (cherry, banana, grape) and small portions;
- it is impossible for hypertensive patients;
- it is impossible with a gastrointestinal disease;
- atherosclerosis;
- diabetes;
- allergic;
- prone to depression;
- it is impossible for people who do not perform physical activity;
- people with high labor concentration (doctors and drivers);
- consequences: heart disease and breast cancer;
- during the first phase, there may be serious problems with the kidneys;
- disrupts metabolism;
- increases cholesterol level;
- rectal problems.
Due to the lack of carbohydrates, symptoms of hypoglycemia may develop. Diets must 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 number of diseases. Before making the decision to lose weight with this diet, you should consult with your doctor. After all, the most important thing is not to hurt yourself.