When a woman makes a firm decision to lose weight and starts searching on the Internet for the best diet that produces almost instant results, it is difficult to stop her. Especially after she read about one way or another of compliments. Today, we will understand what Dukan’s diet is, how effective it is, debunk myths and meet criticism.
Dukane Diet-all important details
The Dugan diet is based on foods with high protein content in the diet, which can reduce body weight by half to 50 kilograms. Tempting? of course!
But how safe is it for health? Let us figure it out.
Identity of the author
French general practitioner Pierre Dukan's diet has excited millions of overweight people and has been developed for 20 years.
In the mid-1970s, people used low-carbohydrate foods to fight obesity. On the other hand, Ducan invented a new technique that includes four stages-attack, alternation, consolidation and stabilization-not only to reduce weight, but also to keep weight constant.
Since then, Dukan has begun to study protein-rich foods and their effects on the human body. Twenty years later, he wrote the book "I Can't Lose Weight", which has sold more than 10 million worldwide. From that moment, the best time of the former neurologist began.
After conducting a public opinion survey, it was found that 35% of people who lost weight according to the Dukane method returned the weight they lost in a year. 80% of people regained their original weight within four years.
Basic principles
- Approved products.To lose weight, you can eat foods rich in plant and animal protein. These foods are easily absorbed by the body and help reduce weight.
- Exercise.Physical exercise is required-morning exercise, gym or at least walking on rough terrain. Alternatively, you can use floor rags to move vigorously every day to clean the apartment. Like they said, everyone here chooses the way to increase their activities-fitness in the garden or weeding.
- Water!Don’t forget to drink one or two and a half liters of water every day.
- Bran.They are an essential source of fiber and contribute to the proper digestion process.
- Calculator.Before starting a diet, you need to calculate Dukan's weight to understand how many days it will take to enter one stage or another.
Doctors' views on diet
If you completely eliminate carbohydrates from your diet or significantly reduce your carbohydrate intake, your body will become abnormal, but it will begin to absorb the missing energy and break down fat. But first, it consumes all glycogen stored in the liver before reaching the fat on the sides and buttocks.
Glycogen is an energy reserve, so the body can quickly replenish the lack of glucose. The content of adult liver is 100-120 grams.
If the glycogen store is emptied, ketosis will begin-lipolysis and formation of a large number of ketone cells (acetone). The high concentration of glucose and acetone in the blood can cause an acid-base imbalance, leading to an increase in acid. The long-term disturbance of carbohydrate metabolism eventually leads to diabetic ketoacidosis coma.
Those who are interested in the Dukane diet should know that only if the pancreas can produce enough insulin to lower the glucose concentration in the blood, positive results can be achieved without harming health.
Low-carbohydrate diets are particularly dangerous for people with metabolic disorders, and they may not even know it, because these disorders will not be manifested through regular diet. As a result, acidosis may occur, manifested by frequent headaches, chronic fatigue, arrhythmia or heart, constant lethargy and weakness.
Phase 1. Attack
This is the most difficult and difficult time. Usually no more than 7 days; Ducan calculator will show you more accurate numbers.
Rules
At this time, you need to completely eliminate carbohydrates from your diet and increase the use of protein products. The human body is rich in protein, which can rebuild metabolism and quickly destroy body fat.
Start with a spoonful of oat bran every morning. During the day, you can eat any allowed food in unlimited amounts. They need to be grilled, boiled or steamed. Don't forget about water, because most drinks are banned, so it is almost the only source of liquid.
Your body is beginning to rebuild, so you should not be involved in sports at all, it is best to limit yourself to walking or simple gymnastics.
Estimated weight loss of -2-5 kg.
Criticism
The "attack" phase does allow you to lose a certain amount of weight (this indicator is individual for everyone), but this is not due to burning fat but through dehydration. But losing weight can see changes in values on the scale, being encouraged and continuing to exacerbate nutritional imbalances.
Carbohydrates are almost completely eliminated in the body, which makes the body suffer. People start to feel weak, tired, and irritable. At this time, it is best for his family and colleagues to stay away from him-mood swings will destroy the emotional background of family and team for a long time.
The imaginative Chinese chose the option of criminal execution. The villains were punished so skillfully that they would suffer as long as possible before death. The sentenced person only ate meat for a long time. After that, the unfortunate person died of decay and toxin poisoning in the intestinal tract, and died of severe pain.
Carbohydrates are essential for humans to properly break down protein and fat. If they do not enter the body, then he will face mandatory imbalance, metabolic disorders and intoxication.
During the "attack" process, excess protein quickly begins to excrete water, which greatly increases the burden on the kidneys. In addition, smart creatures try to defend themselves and make every effort to keep precious liquids in their bodies. As a result, when the stage was changed and more benign dietary conditions were introduced, even after eating a tomato, many people started to notice edema.
One gram of carbohydrate retains 4ml of liquid, and after hungry carbohydrates, this number increases significantly. If a breakdown occurs, and it is unavoidable due to energy drop and imbalance, then you are unlikely to eat ordinary buckwheat-you will be attracted to sweet and starchy foods. Considering the increase in water retention, the figures on the scale are definitely not satisfactory.
Allowed products
This step includes 72 protein-rich foods, which you can find on websites that promote this diet. Among them-lean meat, poultry, fish and seafood, low-fat milk and its derivatives, eggs. Yes, during the day, you can only eat two mature eggs that contain yolk and protein. If you exclude the yolk, the restriction is lifted-eat whatever you want.
You must say goodbye:
- Coffee and tea;
- Salt, mustard and spices;
- Vinegar;
- All kinds of green vegetables-no herbs, vegetables, fruits, plant foods are usually completely prohibited;
- Oils and fats of plant and animal origin;
- Alcohol and most beverages.
You can only eat protein food!
Weekly menu
| Day of the week | Breakfast | Lunch | Dinner |
| Monday | Eggs boiled in the oven with milk. | Chicken soup. Boil the chicken. | Curd casserole. |
| Tuesday | Cheesecake. | Lean meat soup, boiled eggs. | Grilled meat. |
| Wednesday | Bran pancakes. | Meatball soup. | Boil chicken breasts. |
| Thursday | Steam or boil fish. | Lean chicken soup.
Liver, kefir. |
Chicken steak, skimmed milk. |
| Friday | Boiled eggs, chicken nuggets, wheat bran bread. | Salmon ears. Boil chicken fillet. | Seafood cocktail. |
| Saturday | Shrimp omelet. | Steak. | Grilled mackerel, kefir. |
| Sunday | Grilled chicken breast. | Chicken soup and boiled eggs. | Cheese, skimmed milk or kefir. |
Dakan diet recipes are used in the offensive phase
In order not to reinvent the wheel and not propose cooking methods, you can use ready-made recipes recommended by Dukan.
Thin chopped
You can definitely eat any lean meat-chicken, turkey, rabbit or beef. Chop it or pass through a meat grinder, add raw eggs, and then beat them to form a flat cake.
Each loaf of bread is soaked in an egg and wrapped in breadcrumbs with oat bran. On the grill, prepare the ribs in a slow cooker in "bake" mode, or deep-fry them in a Teflon pan without oil.
Chicken Soup
Everything here is simple. Boil the chicken breasts until tender, cut into small pieces or grind them with a blender, and then pour them into the boiling broth. Beat a few eggs with a fork, then pour it into the broth. The protein soup is ready in a few minutes.
Phase 2. Alternate or "cruise"
This is the most important stage of the Dukan weight loss method. In the second stage, the required relaxation begins. What is it?
Rules
Of the 72 products previously allowed, 28 products have been added. These are mainly vegetables. The length of this period depends on the expected weight loss effect-one kilogram is allocated a week.
During this period, protein and protein-vegetable days alternate. The body has some habit of "blowing" and incorrect nutrition, so weight loss will not be so active.
If you need to get rid of five kilograms, the alternating mode will be in a protein day, protein vegetable day. From 5 to 10 kg-2/2 or 3/3 options. More than 10 kg-5/5.
If you can eat an unlimited amount of protein products in the first stage, then the vegetable part here is regulated.
Statistics show that at this stage, the average person loses no more than 400-500 grams of weight per week. This means that the diet is far from being as fast and effective as achieving the “bragger” effect of stakeholders.
Criticism
So what do we have at this stage? Not 72 products, but 100! This is just a feast for the belly!
It takes a long time to lose weight, and you must follow a special schedule-alternate between protein and protein-vegetable days until the weight reaches the desired level. If you need to lose more than a dozen kilograms, you may not be in trouble within three months. But what is frightening is what kind of harm people think those who need to get rid of 30-40-50 kilograms of weight will cause themselves!
Allowed products
During this period, raw, boiled, roasted or steamed vegetables are allowed.You can pass a small amount of dry wine (not more than 100 grams), low-fat cheese, mustard, low-fat lactic acid products and
Come diversify your diet.- Tomatoes and cucumbers;
- carrots;
- Cabbage;
- Beetroot;
- Mung beans;
- Zucchini;
- Mushroom;
- Turnip
- Eggplant;
- Asparagus;
- Red pepper.
But please don’t forget that frying or adding oil is strictly prohibited. No one canceled the mandatory bran, at this stage, their daily intake increased to two tablespoons.
The following foods are prohibited:
- Starchy-potatoes, avocados, beans, artichokes, corn;
- Any grain;
- Industrial seasonings-mayonnaise, ketchup, etc. ;
- Desserts and pastries;
- Fat.
Weekly menu
| Day of the week | Breakfast | Lunch | Dinner |
| Monday | An omelet made with eggs and skimmed milk.
Fresh grated carrots. |
Vegetable soup.
Steak. |
Grilled meat.
Fresh vegetables-tomatoes, cucumbers, herbs. |
| Tuesday | Boiled eggs.
Fresh vegetables. |
Mushroom soup.
Stewed chicken breast with vegetables. |
Grilled mackerel marinated with mustard. |
| Wednesday | Curd.
Boiled eggs. Low-fat kefir or milk. |
Vegetable and meatball soup.
Steamed fish cakes with herbs. |
Chicken breast. |
| Thursday | Chicken patties.
Fresh vegetables. |
Chicken soup with eggs and herbs.
Lean meat is boiled. |
Cheesecake or curd casserole. |
| Friday | Low-fat yogurt.
Omelet with herbs. |
Fish soup.
Cook salmon. |
Grilled chicken and vegetables.
Kefir. |
| Saturday | Cucumber and tomato salad.
Fried eggs. |
Cauliflower or broccoli soup.
Turkish meatloaf. |
Zucchini pancakes.
Grilled fish. |
| Sunday | Curd casserole.
Low-fat milk. |
Thick vegetable puree soup.
Cutlet with vegetables. |
Stewed hake fillets with milk. |
Dukane Alternate Diet Recipe
At this stage, the possibilities of cooking are significantly expanded, and Dukane's recipes are more diverse.
Curd and chicken zucchini snacks
The chicken fillet is chopped or passed through a meat grinder. Add spices, onion and garlic to the minced meat.
Cut the zucchini into rounds, cut into a hollow in the middle, put minced meat, tomato rings, cheese, and sprinkle with black pepper.
Bake the appetizers in the oven for half an hour.
Shiitake mushrooms
- In large shiitake mushrooms, carefully separate the legs, chop them and stew them with their own juices until tender.
- Boil the chicken fillet, chop and mix with stewed mushrooms.
- Put the resulting material into low-fat natural yogurt and put it in the mushroom cap.
- Stuffed mushrooms are baked in a 180-degree oven for 40 minutes.
- Before eating, shiitake mushrooms are garnished with chopped herbs.
Phase 3. Merge or merge
The weight needs to be saved. This is the goal of the third phase of the diet.
Rules
- Many other products are added to the diet, allowing high-calorie foods twice a week to arrange "abdominal meals". The serving size should not exceed 220 grams.
- You must eat pure protein food at least once a week. People with dietary habits call this day "Protein Thursday", but you can choose any other day of the week, but it's best to happen after the "holiday".
- Must eat 2. 5 tablespoons of mandatory bran every day. And don’t forget to drink clean water-at least one and a half liters a day.
The design time for this phase is quite long-1 kg is lost every 10 days during the alternate phase. If you lose 15 kg in the second stage, the third stage will last for 150 days.
Criticism
If you are still alive and relatively healthy after the first two stages, then we will continue to analyze our fascinating task "how to destroy health to pursue an ideal body while making fun of loved ones".
The theory says that the body will try to retrieve the lost kilograms in any way. It is eager for this, so you try to resist it as enthusiastically as possible.
Well, what we can say is that the body is exhausted, dehydrated and lacks many useful substances. Now, he gets one hundred grams of whole-wheat bread every day, a small portion of fruit, and a one-time intake of complex carbohydrates once a week. After that, you need to arrange a day of pure protein fasting.
It is at this stage, when delicious food is allowed, the weight starts to "jump" like a child's yo-yo. Hunger has increased sharply, use grab hands to fast or prolong the "holiday".
Nail, skin and hair problems started to bother me again. Losing weight will feel weakness, weakness, lethargy, and chills. In general, everything is not good.
Allowed products
At this stage, you can enter the diet:
- Fruits, except bananas and grapes (not exceeding 100 grams per day);
- Whole wheat bread (actually two slices);
- low-fat cheese;
- Starchy vegetables-beans, rice, potatoes and corn
- Durum wheat pasta;
- some honey;
- Spices.
Of course, the products of the first two stages will remain.
Weekly menu
| Day of the week | Breakfast | Lunch | Dinner |
| Monday | Curd casserole.
Tea. |
Red fish ears.
A slice of whole wheat bread. Fruit. |
Grilled chicken fillet with vegetables.
Kefir. |
| Tuesday | Oatmeal with milk.
Boiled eggs. |
Vegetable soup.
Spaghetti. Veal. |
Fish cakes.
Fresh vegetable salad. Curd mousse with fruit pieces. |
| Wednesday | Omelet with mushrooms and cheese. | Mung bean soup.
Grilled fish. |
Vegetable beef stew.
Sponge cake and berries. |
| Thursday (Protein Day) | Curd.
Boiled eggs. |
Chicken soup.
Boiled fish. |
Meat, chicken or seafood. |
| Friday | Cheesecake or curd casserole. | Borsch.
Chicken patties. |
Mashed potatoes.
Fresh vegetable salad. |
| Saturday | Buckwheat milk porridge. | Mushroom soup with meatballs.
A slice of whole wheat bread. Vegetable risotto. |
Stewed vegetables.
Steam meatloaf. |
| Sunday | Fried eggs.
Cheese. Coffee. |
Sorrel soup with boiled eggs.
Boil chicken. Fruit. |
Vegetable salad.
Seafood cocktail. Candied dried fruits. |
Dukane Cookbook
Shallow salt salmon salad
Ingredients:
- Salmon-150 grams;
- Lettuce leaves;
- 5-7 cherry tomatoes;
- Green Apple-1
- Fresh cucumber-2
- Feta-140 grams;
- Lemon juice-3 tablespoons;
- Sugar-2 teaspoons;
- Wine vinegar-1 teaspoon;
- Red pepper-seasoning;
- olive oil;
- Chopped coriander or coriander.
Cut all the salad ingredients into any thin slices, mix and season with lemon juice. Such salads can be prepared for festive tables, and your guests will not even suspect that they are eating Dukan's dishes.
Creamy Salmon Soup
Ingredients:
- Salmon fillet-300 grams;
- Onion-2-3 heads;
- Low-fat cream-100ml;
- Potatoes-2-3 pieces;
- Medium-sized carrot-1 piece
- Vegetables, spices-seasoning;
- Vegetable oil for frying.
First, you need to boil the red fish fillet and whole onion soup. Finely chop the remaining onions, then grind them with the carrots.
Peel the potatoes and cut into cubes or slices in the usual way. Remove the fish from the soup and crush it.
Put the vegetables, fish and spices in the boiling broth for 20-30 minutes. After the potatoes are cooked, you can add cream.
The chopped vegetables are poured into the plate before serving.
Stage 4. Stabilization
Finally, at this stage, if you follow the mandatory rules, you can eat whatever you want.
Rules
- Only eat protein food once a week.
- The daily portion of bran has not been cancelled-it now requires three tablespoons.
- Water consumption should remain the same-at least one and a half liters per day.
- The diet should be as balanced as possible. For this reason, it is recommended to consume a slice of cheese, two starchy vegetables, a few slices of whole wheat bread, vegetables, protein products and fruits as desserts every day.
- The meal size should be moderate-more than more.
- Fatty fish should be replaced by other seafood.
- Mandatory physical exercise must be retained. You must follow the rules when climbing stairs and avoid using elevators.
- Try to avoid stress.
If you don’t want to gain extra weight again, you should follow these guidelines for life.
Criticism
Once the desired results are obtained, most dieters will relax and indulge in "everything is bad". They resumed their original eating habits and started eating!
Now think about it, why do you need this torture, if in the same year you could lose weight by simply removing fast carbohydrates, sausages, fried foods and pickles from your diet? At the same time, people will not need to limit themselves to a hundred products, nor will they need to deprive the body of complex carbohydrates.
Contraindications
People with the following diseases are strictly prohibited from using the Dukan diet:
- Kidney disease and renal failure;
- Cholecystitis;
- Stress problem;
- stomach ulcer;
- Intestinal dyskinesia;
- Atherosclerosis;
- Gallbladder stones.
Although Dukan has developed a special method for pregnant women, do not experiment with your future and breastfeeding mothers. Avoid this "treatment" of obesity in children, adolescents and the elderly.
The pros and cons of the Dukane diet
If you believe in the creator of diet, the advantages of weight loss are as follows.
- For a long period of time, after the weight drops to the desired value, the weight will remain unchanged.
- This diet is absolutely safe and effective.
- You can eat any amount of allowed food anytime, anywhere. Considering that there are more than one hundred of them, you can diversify the menu with delicious dishes at any time.
- You can see the results from the first few days.
It seems-eat as much as you want, lose weight! story! However, if you take off your rose-colored glasses and conduct more in-depth research, the cruel reality will emerge before our eyes. which is.
- Fat is almost completely eliminated from the diet, which can lead to deterioration of skin conditions and many diseases-the formation of atherosclerosis, cholesterol metabolism disorders, reproductive system suppression, general mental state deterioration, because the nervous system cannot work properly.
- The diet is not balanced, which means that the body cannot get enough nutrients and elements.
- According to your diet, you need to eat oat bran every day, and it is not available everywhere.
Conclusion
Everyone is his own happy blacksmith and decides how to manage his body. It can be groomed and nurtured while lying on the sofa and exercising in the gym. Or the popular but rather complicated diet, such as the Dukane method, put him under great pressure.
We will never limit your freedom, nor will we try to discourage you from making a decision. Just love yourself, don't perform irreparable experiments on your body, stay healthy!