This diet was developed by the French dietitian Pierre Dukan. She 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 around the world and has been translated into 32 different languages. Since then, five more books have been published in which Dr. Dukan shares recipes for dishes for 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, 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-carbohydrate diets have a negative impact on kidney function, and may lead to kidney failure. In addition, the Pierre Dukan technique, although it can lead to weight loss, is almost always fraught with a "breakdown" and the subsequent return of lost kilograms.
Since January 2014, Pierre Ducane has been removed from the register of doctors 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 ranked 34 out of 38 in the ranking of "The Best Diets for Healthy Eating. "It is important that the list with such a promising name was created not 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 "disgraced" Frenchman as worthy of mention in the list of the best industry products, then it is not so simple with it. 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 long been "popular", are widely used on the Internet and have become almost standard for discussing a number of nutritional issues:
| Reduction | Decryption |
|---|---|
| DD | Ducan's diet |
| OO | Oat bran |
| ON | wheat bran |
| RO | Rye bran |
| QC | Corn starch |
| ZHZhK | Fat Burning Cocktail |
| Sahzam, Sugarzam | Sugar substitute |
| Krahsod | A meal containing starch |
| BW | Pure protein days |
| BO | Protein and vegetable days |
| PV | Correct weight |
| TV | current weight |
| ZhV | Desired weight |
| HB | Starting weight |
| FEAST | Festive meal |
| warhead | Protein Thursday |
| COM | Skimmed milk powder |
| KD | Critical days |
| DOP | Eligible Products |
| Cruise | Interleaved stage |
| Fix | Consolidation stage |
| stub | Stabilization stage |
| 1/1, 2/2, 3/3, 4/4, 5/5, 5/2 | Schemes that are 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 carbohydrate starvation of 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 "enhanced" consumption of food rich in protein, and on limiting the amount of carbohydrates and fats:
- protein of animal or vegetable origin is absorbed for a rather long time, due to which it provides 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 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 servings;
- it is possible to adapt the menu to your own wishes and material possibilities: meat dishes can be replaced with offal 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 with the Dukan diet is possible, but the following side effects may occur:
| Lack of vitamins, microelements | Dukan nutrition provides for a strict restriction of certain foods consumed. As a result, the body does not receive nutrients in the required quantities. |
| Increased stress 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 imperceptibly. A large concentration can lead to cerebral edema, respiratory disorders, cardiac activity, disorders of consciousness, 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 the internal organs. Fans of the Dukan diet often suffer from menstrual irregularities and the inability to conceive. |
| Weight loss through ketosis | At 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 as 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 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 really disastrous: 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 may be evidenced by bad breath, often found in those who lose weight according to the Dukan system. |
| Indigestion, stool problems | Unprocessed protein causes the activation of pathogenic microflora, which disrupts the absorption of nutrients. 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 begin
You should 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 clear the refrigerator of "forbidden" 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. 5-2 liters daily. Water will help to 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 for yourself for the week). 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 to avoid unplanned meals, 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 permitted.
- The basis of nutrition is food rich in protein.
- Carbohydrates and fats are almost completely excluded.
- The amount of salt intake is minimized, as it retains water in the body.
- Alcoholic drinks are prohibited, only in the final stages is it 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 food items. 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 a long time. 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 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;
- at the first stage, it is better to use a ready-made menu by 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 continues until the desired weight is reached, it can 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 allows you to save 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, 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 subtract 100 from the height in centimeters. 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 | one |
| 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 daily;
- Don't limit yourself by portion sizes.
- exclude high intensity training, a light walk is enough.
List of allowed products:
- beef;
- horsemeat;
- veal;
- offal: tongue and liver;
- bird;
- rabbit;
- ham 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%;
- 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.
Allowed in reasonable quantities:
- up to two tablespoons of tomato paste without sugar;
- rosehip broth, made from two tablespoons of berries;
- gelatin, agar-agar;
- crab sticks up to 8 pieces daily;
- lemon as a condiment;
- balsamic vinegar;
- soy sauce;
- cumin, parsley, onion;
- sugar substitutes.
Preferred cooking methods:
- double boiler;
- grill;
- oven;
- stewing 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 all the foods listed in the list of allowed in the previous paragraph.
- The alternation scheme can be different, it is selected 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 should preferably be 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 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 stop in weight: it does not shift 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;
- 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)
At the stage of fixing, the weight does not change. This phase helps a person to return to a more familiar diet, re-adapt to it. This period is considered the most difficult: few people are able to independently work out eating habits, get rid of complexes, self-doubt, 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 psychological recommendations and support can be considered another drawback of the Dukan diet - it may be possible to endure hardships, restrictions, but how to learn to live again in your "new-old" body?
So, the method of weight loss "from Dukan" has been used, is coming to an end, the last step remains - decide on the duration of rehabilitation. It depends on the number of kilograms lost:
| The number of kilograms thrown off | Duration of the fixing 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 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 the workout 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 along with vegetables and used as snacks.
Phase - Stabilization
Pierre Ducane and the proponents of the diet that bears his name advertise this method of eating as complete, balanced, and perfectly fit to stick to for the rest of his 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 a week - protein Thursday.
- It is worth continuing to use oat bran.
- Do not forget about the daily norm of clean drinking water.
- Conduct 3-4 full-fledged 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 deterioration in well-being. The body will require products from the list of prohibited foods 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 alternation stage |
|
| Stall at the stage of consolidation | Since this stage involves the use of 1-2 festive dishes per week, it is enough to exclude the nearest according to the plan. |
In fact, a breakdown can signal serious problems. Especially if fatigue, lowering blood pressure, loss of concentration and attention are observed. Experts in this case recommend to postpone the diet for a while and undergo a comprehensive clinical examination.
The weight doesn't come off
As already mentioned, at the beginning of the second stage, the weight can rise to a certain point. This is due to the following reasons:
- Losing weight does not consume enough liquid.
- There is an excess of salt in the diet.
- Weight gain can be caused by premenstrual syndrome, various hormonal disorders 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 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;
- increase the rate of clean drinking water;
- make workouts longer, more intense.
Fading weight at a certain level may also indicate the development of thyroid diseases, hormonal disruptions. Only a specialist can establish the true causes.
Harm 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 trials only under the direction of a doctor.
Expert opinion
The Internet contains many diets that differ in name, effectiveness and efficiency in weight loss, composition, restrictions, reviews. So what diet should you choose? Reading reviews alone is not enough, you need to understand this problem much deeper, as the result may not be favorable for health. Setting a goal and focusing only on weight loss is very dangerous and not durable. 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, the diet contains protein. Meat is digested the longest in the stomach (3-3. 5 hours), which means that you won’t have to starve, 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, as vegetables and fruits are included in the diet. The body does not have a need for the food that 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 food, which allows you to cook the maximum number of different dishes and thereby prevent dietary 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 a significant 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 throughput deteriorates, acid accumulates and, as a result, symptoms characteristic of cystitis and pyelonephritis appear. And, if not stopped in a timely manner, then the matter can reach the point of 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 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, disrupted bowel function. Let's summarize:
- a lot of contraindications (pregnancy and lactation, children under 18 years of age, problems with the kidneys and joints);
- vitamin deficiency (problems with the skin and the nervous, cardiovascular system);
- fat deficiency (gall bladder, constipation, hormonal imbalance);
- due to a lack of carbohydrates, mental work slows down;
- a small variety of vegetables;
- restriction in fruits (cherry, banana, 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 people who are not engaged in 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 must be followed strictly according to the rules. You can’t sit on it for a long time, because an imbalance in the diet can cause a number of diseases. Before making a decision to reduce weight on this diet, you should consult with your doctor. After all, the most important thing is not to harm yourself.