This diet was developed by French dietitian Pierre Dukan. It gained particular popularity in 2000 after scientists published the book "I Can't Lose Weight, " which described in detail the principles and characteristics of this diet. The publication has sold millions of copies worldwide and has been translated into 32 different languages. five more books were published in which Dr. Dukan shared food recipes every 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. For example, in 2013, a dietitian Luris Aroniye, an American physician, reviewed 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 effect on kidney function and can lead to kidney failure. In addition, the Pierre Dukan technique, although it can lead to weight loss, is almost always full of "breakdown" and the subsequent return of lost pounds.
Since January 2014, Pierre Ducane has been removed from the medical records for violating the Code of Professional Practice (treating medicine as a business and advertising his own diet plan too aggressively). But as early as 2016, this method finished 34th out of 38 in the "Best Diets for Healthy Eating" ranking. Importantly, the list with such a promising name was not drawn up by anyone, but by a panel of U. S. health experts made up of experienced nutritionists, endocrinologists, cardiologists, and psychologists. If the "shameful" French methodology has been recognized as noteworthy in the list of the best products in the industry, it is not that simple. Let's try to understand the point.
Abbreviations (abbreviations) for 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 in discussing a number of nutrition issues:
| Reduction | Decoding |
|---|---|
| DD | Ducan's diet |
| OO | Oatmeal |
| NEXT | wheat bran |
| RO | Rozskorpa |
| QC | Corn starch |
| ZHZhK | Fat burning cocktail |
| Sahzam, Sugarzam | Sugar substitute |
| Crashes | Food containing starch |
| BW | Pure protein days |
| BO | Protein and Vegetable Days |
| PV | Proper weight |
| camel | current weight |
| ZhV | Desired weight |
| HB | Starting weight |
| HOLIDAY | Festive meal |
| warhead | Protein Thursday |
| COM | Skimmed milk powder |
| KD | Critical days |
| DOP | Eligible products |
| Cruise | Interleaved stage |
| Fix | Consolidation phase |
| stump | 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 the state of ketosis - a natural metabolic process characterized by carbohydrate starvation in cells. Due to the reduction in the amount of simple sugars, the body has switched to a special mode of operation in which it uses the energy from its own fat deposits to provide vital activity. Therefore, according to Dukan, the diet is based on the "increased" consumption of protein-rich foods and the restriction of carbohydrates and fats:
- the protein of animal or vegetable origin is absorbed for a fairly long time, giving a long-lasting feeling of satiety;
- to digest such foods, the body needs more energy than other categories of products (fats, carbohydrates, etc. ).
Advantages and disadvantages of the Dukan diet
You can find many positive reviews of the Dukan nutrition system on the internet. These include:
- fairly fast weight loss;
- there are no serious restrictions on the amount of doses;
- it is possible to adapt the menu to your own wishes and financial possibilities: meat dishes can be replaced with low-fat offal, dairy products, cheeses and cheaper fish can also be used;
- no calories to count.
Weight loss experts warn patients that weight loss is possible with the Dukan diet, but the following side effects may occur:
| Lack of vitamins and microelements | The Dukan diet imposes strict restrictions on the consumption of certain foods. As a result, the body does not receive the required amount of nutrients. |
| Increased stress in the kidneys | In the digestive tract, the breakdown of proteins is accompanied by the release of acetone. With a proper, balanced diet, your excretion is low, that is, within the normal range and imperceptibly. High concentrations can lead to cerebral edema, respiratory distress, cardiac dysfunction, unconsciousness, or even death. |
| Lack of lipids | Fats are important components of the human body, ensuring the normal functioning of many systems. Prolonged deficiency leads to a decrease in the production of many hormones, disruption of the internal organs. Adherents of the Dukan diet often suffer from menstrual disorders and inability to conceive. |
| Weight loss through ketosis | In the first stage, weight loss occurs due to fluid loss. In this case, no side effects are usually observed. As the body begins to use body fat as fuel, the body enters a state of ketosis, and many systems begin to undergo major restructuring, accompanied by migraines, irritability, and depression. All of this increases the risk of heart disease, heart attack and stroke. |
| Sweeteners | Pierre Dukan suggests replacing regular sweets with sweets made with alternative sweeteners. The best known is aspartame. Several studies have identified more than 90 symptoms related to its use. In addition, the consequences are truly catastrophic: from cramps and joint pain to multiple sclerosis and lupus erythematosus. |
| Poisoning with protein breakdown products | The body can only absorb a certain amount of protein. Everything else rots in the gut and toxic decomposition products are released. This can be evidenced by the bad breath that often occurs in those who lose weight according to the Dukan system. |
| Indigestion, stool problems | The unprocessed protein causes activation of the pathogen microflora, which interferes with the absorption of nutrients. Lack of fiber, vegetable fibers and fats can lead to long-term constipation. |
All of this needs to be considered before we switch to diet.
Where should I start
Preparing for a diet should begin with a thorough study of its stages. Each will be discussed in more detail in a separate paragraph of the article. For the first time, it is necessary to highlight the principles and provisions, the necessary products. Pierre Ducan advises cleaning the refrigerator from "prohibited" products. In his opinion, this is a good way to avoid failures.
The process of protein breakdown, as already mentioned, involves the release of toxic substances. Therefore, you should 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 per day. Water helps remove toxins from the body, relieving some of the kidneys and organs in the excretory system.
It’s also better to study books with recipes (such as making the most varied menu of the week). We recommend that you plan your diet clearly for the next 2-3 days, making an accurate list of grocery purchases in advance. This will help you avoid unplanned meals, harmful "snacks".
The essence of the Dukan protein diet
The essence of the protein diet can be reduced to the following principles:
- Products fall into two main categories: prohibited and authorized.
- The basis of nutrition is protein-rich food.
- Carbohydrates and fats are almost completely excluded.
- Salt intake is minimized as it retains water in the body.
- The consumption of alcoholic beverages is prohibited, only dry white wine may be used for cooking in the final stages.
- The products on the "authorized" list are virtually unlimited in terms of consumption.
- Oat bran is one of the essential foods. They improve digestion and reduce the risk of constipation.
Nutritional characteristics according to Dukan
It will not be easy to stay on the Dukan diet for long. The following recommendations will help your organization adapt somewhat to prepare for a serious test:
- you need to think about your diet in advance: gradually reduce your portions, add protein foods, check your water balance;
- study the recipes in advance, cook some. A boring, monotonous menu is the first step on the road to failure;
- in the first stage it is better to use a daily ready menu. You can find detailed tables on the Internet to help you choose the diet you want;
- Stress and overload should be avoided where possible.
The four phases of the Dukan diet
The Dukan diet consists of four main stages:
- Seizure during which the main weight loss occurs. It lasts about five days.
- A change aimed at long-term weight loss. It will continue until the desired weight is reached, it may take several months.
- Recording allows you to improve 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 seizure is the first and shortest period of the Dukan diet, lasting two to ten days. It all depends on the amount of extra pounds. The easiest way to calculate the ideal weight is to subtract 100 from the height in centimeters, for example, 168-100 = 68 kg will be the optimal weight for a height of 168 centimeters.
You must then select the duration of the attack phase:
| The number of extra pounds | Period |
|---|---|
| Less than 5 | one |
| Less than 10 | 3 |
| 10 to 20 | 5 |
| Over 20 | 6-10 |
At this stage, you must follow the following rules:
- follow the menu strictly, do not miss meals;
- consume at least 1-2 tablespoons of oat bran daily;
- Do not limit yourself to the size of the portions.
- rule out a high-intensity workout, a light walk is enough.
List of approved products:
- beef;
- Horse meat;
- veal;
- viscera: tongue and liver;
- bird;
- rabbit;
- ham of any meat content not exceeding 4% fat;
- fresh fish;
- smoked fish with a fat content not exceeding 10%;
- canned fish without oil;
- Seafood;
- chicken eggs (protein only);
- low fat dairy products;
- coffee Tea.
List of prohibited products:
- pork;
- mutton;
- sugar;
- confectionery and flour products;
- vegetable oil;
- butter;
- ketchup;
- mayonnaise;
- sour cream.
Reasonable amounts allowed:
- not more than two tablespoons of tomato paste without sugar;
- rosehip broth, two tablespoons of berries;
- gelatin, agar-agar;
- crab sticks 8 times a day;
- lemon as a spice;
- balsamic vinegar;
- soy sauce;
- cumin, parsley, onion;
- sugar substitutes.
Preferred cooking methods:
- double boiler;
- grill;
- oven;
- steaming without oil and fat.
Alternation - second phase
In this phase:
- Protein days should be replaced by protein-vegetable days.
- On protein days, you can eat all the foods listed in the previous paragraph.
- The alternation scheme may be different, it is chosen based on feelings and 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.
- If possible, eat the vegetables raw or steamed, grilled, cooked and steamed.
- Salads should not be flavored 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 small strength exercises to your daily walks.
There is a weight stop in the first two weeks: it does not move from a certain value even with a calorie deficit. This is completely normal due to the body's defensive reactions.
The following vegetables may be included in the list of approved foods:
- cucumber;
- tomato;
- radish;
- spinach;
- asparagus and asparagus;
- cabbage;
- celery;
- leek;
- dill;
- any salad;
- eggplant;
- zucchini;
- mushrooms;
- pepper.
The ban includes: peas, lentils, red and white beans, potatoes, corn. Consumption of carrots and beets should also be restricted.
Phase - consolidation (consolidation)
The weight does not change during the recording phase. This phase helps a person to return to a more familiar diet, to adapt to it again. This period is considered the most difficult: few people are able to develop their eating habits on their own, get rid of complexes, lack self-confidence, and get in harmony with their own bodies. All of this is much easier to do with the support of a knowledgeable psychologist. The lack of psychological recommendations and support can be seen as another disadvantage of the Dukan diet - it may endure hardships, limitations, but how can you learn to live again in your "new-old" body?
So the "Dukan" weight loss method has been used, it is coming to an end, the last step is left - decide the duration of the rehabilitation. It depends on the number of kilograms delivered:
| Number of kilograms delivered | Duration of the recording phase |
|---|---|
| Less than 5 | 60-90 days |
| 5 to 10 | At least 100 days |
| 10 or more | At least 200 days |
At this point:
- additional products are added to the menu, but their dose is strictly limited;
- A protein-vegetable diet must be followed 6 days a week, one day is reserved for protein foods;
- continue to consume 1-2 tablespoons of bran daily;
- increase physical activity, gradually increase the duration of your workout to 40-60 minutes.
This phase should be divided into two roughly equal intervals, each corresponding to a new product:
| 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 taken with vegetables and can also be used as a snack.
Phase - Stabilization
Pierre Ducane and the proponents of the diet that bear his name proclaim this diet to be complete, balanced, and perfectly suited to stick to it for the rest of his life. Define:
- You must eat according to the rules of the consolidation phase.
- It is better to buy vegetables and animal protein as the basis of your diet.
- A unloading day must be organized every week - protein Thursday.
- It is worth continuing to use oat bran.
- Remember the daily norm of clean drinking water.
- Do 3-4 full workouts a week, walk at least 25 minutes a day.
Deviation from these rules is strictly forbidden according to Dukan and his followers, otherwise the kilograms cast will be returned.
Breaking down your diet
However, according to "Dukan", long-term nutrition continues to lead to serious changes in the body. People who lose weight often experience vitamin and mineral deficiencies, impaired kidney function, and general malaise. The organization will require products on the blacklist for a long time, which is likely to lead to failure sooner or later. What to do in this case?
| Stoppage in the attack phase |
|
| Stall in the alternation stage |
|
| Stall in the consolidation stage | Since 1-2 festive catches should be consumed per week at this stage, it is sufficient to exclude the next one as planned. |
In fact, failure can indicate serious problems. Especially if you experience tiredness, low blood pressure, low concentration and low attention. Experts in this case recommend that you postpone your diet for a while and conduct a comprehensive clinical examination.
The weight does not drop
As already mentioned, at the beginning of the second stage, the weight may increase to a certain point. This is due to the following reasons:
- Weight loss does not consume enough fluids.
- There is too much 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 established rules.
The following recommendations will help you remove the weight from the deadlock:
- dairy products should be excluded from the menu for some time;
- do not forget to use oat bran: weight gain can be caused by digestive problems;
- increase the proportion of clean drinking water;
- workouts are longer, more intense.
Weight loss at a certain level can also indicate the development of thyroid disease, including hormonal disorders. Only a professional can determine the real causes.
Injury and contraindications
The Dukan diet is strictly contraindicated in many of the following cases:
- People with metabolic disorders.
- Diabetics.
- In the presence of pathologies of the kidneys, liver, gastrointestinal tract.
- Pregnant and lactating women.
- Girls with irregular menstrual cycles.
For those who do not have such problems, the use of the Dukan diet is acceptable, but - again - you can only safely contact such experiments under the guidance of a doctor.
Expert opinion
The Internet contains a number of diets that differ in their name, effectiveness, and effectiveness in weight loss, composition, restrictions, reviews. So what diet should you choose? Reading the reviews alone is not enough, you need to understand this problem much more deeply as the result may not be good for your health. Setting a goal and just concentrating on losing weight is very dangerous and not lasting. This time we are dealing with the analysis of the famous Dukan diet. The reviews 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 you don’t have to starve, unlike traditional 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 stages of this diet, the food is not only satisfying but also varied as vegetables and fruits are also included in the diet. The body does not need the food you have eaten before.
So let's sum it up. The Dukan diet offers:
- rapid weight loss;
- there are no restrictions on time, calories and the amount of food;
- a wide variety of foods that allow the maximum number of different foods to be prepared, thereby preventing dietary depression;
- in the second phase, vegetables and fruits are added;
- after such a diet, taste habits change;
- it literally changes the outlook on life.
Protein is an important component of the human body. Good metabolism, beautiful hair, toned skin, etc. Nevertheless, excess protein can lead to many diseases in the body. Above all, the kidneys suffer as the load increases, resulting in impaired function, impaired permeability, accumulation of acid, and the resulting symptoms of cystitis and pyelonephritis. And if not stopped in time, things can get to the organ transplant. The liver is also starting to suffer. So against this background poisoning appears, the screening process slows down, the blood vessels suffer and the size of the liver increases. This includes the nervous system and the brain. Depression, irritability, vision deterioration. But we will not bypass the gastrointestinal tract. There is a tendency to constipation and disturbed bowel function. We summarize:
- many contraindications (pregnancy and lactation, children under 18, kidney and joint problems);
- vitamin deficiency (skin and nervous system, cardiovascular problems);
- fat deficiency (gallbladder, constipation, hormonal imbalance);
- lack of carbohydrates slows down mental work;
- small varieties of vegetables;
- restrictions on fruits (cherries, bananas, grapes) and small portions;
- impossible for hypertensive patients;
- impossible with gastrointestinal disease;
- arteriosclerosis;
- diabetes;
- allergic patients;
- prone to depression;
- impossible for people who do not engage in physical activity;
- persons performing concentrated work (doctors and drivers);
- consequences: heart disease and breast cancer;
- severe kidney problems may occur in the first phase;
- disrupts metabolism;
- increases cholesterol levels;
- rectal problems.
Carbohydrate deficiency can cause symptoms of hypoglycaemia. The diet must be strictly adhered to according to the rules. You can’t sit on it for long because an unbalanced diet can cause a number of ailments. Consult your doctor before deciding to lose weight. After all, the most important thing is not to hurt yourself.