This diet was developed by French dietitian Pierre Dukan. She gained especially great popularity in 2000, after the publication 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 meals. ("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, 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 negatively impact kidney function and can lead to kidney failure. In addition, the Pierre Dukan technique, although it can lead to weight loss, is almost always accompanied by a "breakdown" and the subsequent return of the lost kilograms.
Since January 2014, Pierre Ducane has been removed from the register of doctors for violating the code of the profession (he treated medicine like a business and promoted his own nutritional plan too aggressively). But already in 2016, this method ranked 34th 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 just anyone, but by an American council of health experts, consisting of experienced nutritionists, endocrinologists, cardiologists and psychologists. If they recognized the methodology of the "disgraced" Frenchman as worthy of mention in the list of the best products in the industry, then it is not so simple with it. Let's try to understand the essentials.
Abbreviations (abbreviations) of the Dukan diet
Describing his methodology in articles and books, Pierre Dukan actively used long "popular" abbreviations, widely used on the internet and becoming almost standard to address a number of nutritional issues:
| Reduction | Decryption |
|---|---|
| not a word | The Ducan Diet |
| OO | Oat bran |
| ON | bran |
| OR | rye bran |
| QC | Cornstarch |
| ZHZhK | Fat Burner Cocktail |
| Sahzam, Sugarzam | sugar substitute |
| Krahsod | A meal containing starch |
| computer | Pure Protein Days |
| BO | Protein and vegetable days |
| PV | Correct weight |
| TV | current weight |
| ZhV | Desired weight |
| HB | starting weight |
| FEAST | Celebration meal |
| warhead | Protein Thursday |
| COM | skimmed milk powder |
| K. D. | Critical days |
| DOP | Eligible products |
| Cruise | Interlaced stage |
| To fix | consolidation phase |
| end | Stabilization phase |
| 1/1, 2/2, 3/3, 4/4, 5/5, 5/2 | Schemes used at 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 starvation of cells from carbohydrates. Due to the decrease in the amount of simple sugars, the body switches to a special mode of operation, in which the energy of its own fat deposits is used to ensure vital activity. Thus, the diet "according to Dukan" is based on the "reinforced" consumption of protein-rich foods, and on the limitation of the amount of carbohydrates and lipids:
- proteins of animal or vegetable origin are absorbed for quite a long time, due to which they provide a long-lasting feeling of satiety;
- to digest these foods, the organism needs more energy than for the products of the other categories (fats, carbohydrates, etc. ).
Advantages and disadvantages 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 size of portions;
- it is possible to adapt the menu to your own wishes and material possibilities: meat dishes can be replaced with low-fat offal, 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 provides for 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 | Protein breakdown in the digestive tract is accompanied by the release of acetone. With adequate and balanced nutrition, its excretion is low, that is, it is within the normal range and imperceptibly. A high concentration can lead to cerebral edema, respiratory disorders, cardiac activity, impaired consciousness and even death. |
| Lack of lipids | Fats are an important component for the human body, ensure the normal functioning of many systems. A prolonged shortage will lead to a decrease in the production of many hormones, disruption of internal organs. Followers of the Dukan diet often suffer from menstrual irregularities and 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 effects 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 of this increases the risk of developing heart disease, heart attack and stroke. |
| Sweeteners | Pierre Dukan suggests replacing the usual sweets with alternatives based on sweeteners. The best known is aspartame. Numerous studies have identified more than 90 symptoms associated with its use. Moreover, the consequences are truly disastrous: from spasms and pain in the joints to multiple sclerosis and lupus erythematosus. |
| Poisoning by protein degradation products | The body can only absorb a certain amount of protein. Everything else will rot inside the intestines, releasing toxic decomposition products. This can result in bad breath, often found in those who lose weight using the Dukan system. |
| Indigestion, stool problems | Unprocessed proteins cause the activation of pathogenic microflora, which disrupts the absorption of nutrients. Lack of fiber, plant fiber, and fats can lead to long-term constipation. |
All this must be taken into account before going on a diet.
Where to start
You should start preparing for a diet by carefully studying 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 products needed for the first time. Pierre Ducan advises emptying the refrigerator of "prohibited" 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 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 will help remove poisons from the body, somewhat relieving the burden 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 of the week yourself). It is recommended to clearly plan the diet for the next 2-3 days, making an accurate list of grocery purchases 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 broad categories: prohibited and permitted.
- The basis of nutrition is a protein-rich diet.
- 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 terms of the amount of consumption.
- Oat bran is one of the essential foods. They improve digestion and reduce the risk of constipation.
Features of nutrition according to Dukan
It will not be easy to stay on the Dukan Diet for long. The following recommendations will help the body adapt somewhat, prepare for a serious test:
- you should think about the diet in advance: gradually reduce portions, add protein foods, monitor the water balance;
- study the recipes in advance, cook a few. A boring and monotonous menu is the first step towards a breakdown;
- at the first stage, it is better to use one ready-made 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 as much as 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 continues until the desired weight is reached, this may take several months.
- Fixing allows you to fix the result. The duration of this phase is calculated according to a certain formula and depends on the number of kilograms lost.
- Stabilization that saves the result as long as possible.
Attack - the first phase of the diet
The attack is the first and shortest period of the Dukan diet, which lasts from two to ten days. It all depends on the amount of extra pounds. The easiest way to calculate the ideal weight is to subtract from the height in centimeters 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 pounds | Duration |
|---|---|
| Less than 5 | a |
| Less than 10 | 3 |
| 10 to 20 | 5 |
| More than 20 | 6-10 |
At this stage, you must respect the following rules:
- strictly follow the menu, do not skip meals;
- consume at least 1-2 tablespoons of oat bran daily;
- Don't limit yourself to portion sizes.
- exclude high-intensity training, light walking is enough.
List of authorized products:
- beef;
- horsemeat;
- calf;
- offal: tongue and liver;
- bird;
- rabbit;
- ham from any meat with a fat content of up to 4%;
- fresh fish;
- smoked fish whose mass fraction of fat does not exceed 10%;
- canned fish without oil;
- Seafood;
- chicken eggs (only protein);
- low-fat dairy products;
- coffee tea.
List of prohibited products:
- pork;
- mutton;
- sugar;
- confectionery and flour products;
- vegetable oil;
- butter;
- ketchup;
- Mayonnaise;
- sour cream.
Authorized in reasonable quantities:
- up to two tablespoons of tomato paste without sugar;
- rosehip broth, consisting of two tablespoons of berries;
- gelatin, agar-agar;
- crab sticks up to 8 pieces per day;
- lemon as a condiment;
- balsamic vinegar;
- soya sauce;
- cumin, parsley, onion;
- sugar substitutes.
Favorite Cooking Methods:
- water bath;
- grill;
- oven;
- simmer without oil or fat.
Alternation - second phase
In this phase:
- Protein days should be alternated with protein-vegetable days.
- During the protein days, you can eat all the foods listed in the list of authorized foods in the previous paragraph.
- The alternation scheme can be different, it is chosen based on 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 to 2 tablespoons of wheat bran daily.
- Physical activity can be increased by adding a small set of strength exercises to daily walks.
During the first two weeks, there is a stoppage of the weight: it does not shift by 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 permitted foods:
- cucumbers;
- tomatoes;
- radish;
- spinach;
- asparagus and asparagus beans;
- cabbage;
- celery;
- leek;
- dill;
- any salad;
- aubergine;
- courgette;
- mushrooms;
- pepper.
Prohibited: peas, lentils, red and white beans, potatoes, corn. You should also limit the consumption of carrots and beets.
Phase - consolidation (consolidation)
At the stage of fixation, the weight does not change. This phase helps a person to return to a more familiar diet, to readjust to it. This period is considered the most difficult: few people are able to independently determine their eating habits, get rid of complexes, self-doubt and harmonize with their own body. All this is much easier to do with the support of a competent psychologist. The lack of psychological recommendations and support can be considered another drawback of the Dukan diet - perhaps it is possible to endure hardships, restrictions, but how to relearn how to live in your "new-old" body?
Thus, the "Dukan" weight loss method was used, is coming to an end, there remains the last stage - deciding on the duration of rehabilitation. It depends on the number of kilograms lost:
| The number of kilograms thrown away | 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 introduced into the menu, but their portions are strictly limited;
- 6 days a week it is necessary to adhere to a vegetable protein diet, one day is set aside for protein foods;
- continue to consume 1-2 tablespoons of bran daily;
- increase physical activity, gradually increase the duration of training to 40-60 minutes.
This phase should be divided into two approximately 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 with vegetables and used as snacks.
Stage - Stabilization
Pierre Ducane and the supporters of the diet that bears his name announce this way of eating as complete, balanced and perfectly adapted for the rest of his life. He specifies :
- You must 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 organize one unloading day per week - Protein Thursday.
- It is worth continuing to use oat bran.
- Do not forget about the daily norm of drinking water.
- Perform 3-4 full workouts per week, walk daily for at least 25 minutes.
Deviation from these rules, according to Dukan and his supporters, is strictly prohibited, otherwise the lost kilograms will return.
Plan breakdown
However, long-term nutrition "according to Dukan" always 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 their well-being. The body will need products from the list of prohibited items for a long time, which most likely will sooner or later lead to a breakdown. What to do in this case?
| Stall during the attack phase |
|
| Dropping out at the alternation stage |
|
| Stall at 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 signal serious problems. Especially if fatigue, a drop in blood pressure, loss of concentration and attention are observed. Experts in this case recommend postponing the diet for some time and undergoing a full clinical examination.
The weight does not come off
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:
- Losing weight is not consuming enough fluid.
- There is an excess of 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 shift the weight from dead center:
- it is necessary to exclude dairy products from the menu for some time;
- don't forget to use oat bran: weight gain can be caused by digestive problems;
- increase the rate of drinking water;
- make workouts longer, more intense.
Weight loss at a certain level may also indicate the development of thyroid diseases, hormonal disturbances. Only a specialist can establish the true causes.
Disadvantages 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 breastfeeding 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 trials only under the direction of a doctor.
Expert opinion
There are many diets on the Internet that differ in name, effectiveness and efficiency in weight loss, composition, restrictions and reviews. So which diet to choose? Reading the reviews is not enough, you need to understand this issue much deeper because the result may not be healthy. Setting a goal and focusing only on weight loss is very dangerous and unsustainable. This time we will focus on the analysis of the famous Dukan diet. Reviews about it are mostly positive, the menu is quite extensive, interesting.
First, the diet contains protein. Meat is digested the longest in the stomach (3-3. 5 hours), which means you won't have to starve, unlike conventional diets. There are also no time and calorie restrictions, which makes it psychologically easier to adhere to the principles of nutrition. If we consider the second and third phases of this diet, the food is not only satisfying, 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 sum up. 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 as many different dishes as possible and thus avoid food depression;
- in the second phase, 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 various diseases. First of all, the kidneys begin to suffer, as the load increases, they begin to work incompletely, the output deteriorates, acid accumulates and, as a result, symptoms characteristic of cystitis andpyelonephritis appear. And, if they are not stopped in time, things can go as far as organ transplantation. The liver also begins to suffer. So, against this background, intoxication appears, the filtration process slows down, blood vessels suffer, and the liver swells. 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, disturbed bowel function. Let's summarize:
- a lot of contraindications (pregnancy and lactation, children under 18, kidney and joint problems);
- vitamin deficiency (problems with the skin and nervous system, cardiovascular);
- fat deficiency (gallbladder, 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;
- people with allergies;
- prone to depression;
- it is impossible for people who do not practice physical activity;
- people with high concentration work (doctors and drivers);
- consequences: heart disease and breast cancer;
- during the first phase, there may be serious problems with the kidneys;
- disrupts metabolism;
- increases the level of cholesterol;
- rectal problems.
Due to the lack of carbohydrates, symptoms of hypoglycemia may develop. Diets should be followed strictly according to the rules. You cannot 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 your doctor. After all, the most important thing is not to hurt yourself.