This diet was developed by French dietician Pierre Dukan. It gained particularly wide popularity in 2000, following the release of the book "I Can't Lose Weight" by scientists, which detailed the basic 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 have since been published in which Dr. Dukan shares recipes for everyday dishes. ("60 Days with Doctor Dukan", "350 Dukan Diet Recipes", "Dukan Slow Cooker Diet Recipes", "Dukan Diet Desserts").
However, this technique has a mixed reputation in the scientific community. For example, in 2013 an American doctor, slimming expert Luris Aroniye, criticized the diet at an international seminar in Austria on lipid metabolism and the principles of healthy eating. He stated that long-term low-carb diets negatively impact kidney function and can lead to kidney failure. In addition, Pierre Dukan's 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 violation of the professional code (he treated medicine as a business and promoted his nutritional plan too aggressively). But already in 2016, this method was ranked 34 out of 38 in the ranking "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, made up of experienced nutritionists, endocrinologists, cardiologists and psychologists. If they've recognized the "fallen out of favor" French methodology as worthy of mention in the industry's best products list, then it's not that simple. Let's try to understand the main thing.
Abbreviations (abbreviations) of the Dukan diet
Describing his methodology in articles and books, Pierre Dukan has actively used abbreviations that have long been "popular", are widely used on the Internet, and have become almost standard for discussing a range of nutritional issues:
| Reduction | Decryption |
|---|---|
| DD | Ducan's diet |
| OO | oat bran |
| UP | wheat bran |
| RO | Rye bran |
| quality control | Cornstarch |
| ZHZhK | Fat burning cocktail |
| Sahzam, Sugarzam | Sugar substitute |
| Krasod | A starchy meal |
| BW | Pure protein days |
| BO | Protein and vegetable days |
| PV | Correct weight |
| TV | current weight |
| ZhV | Desired weight |
| HB | Starting weight |
| PARTY | Festive meal |
| header | Protein Thursday |
| COM | Skimmed milk powder |
| KD | Critical days |
| DOP | Eligible products |
| Cruise | Intercalated phase |
| Adjust | Consolidation phase |
| stub | Stabilization phase |
| 1/1, 2/2, 3/3, 4/4, 5/5, 5/2 | Schemes used in the alternation phase |
The mechanism of action of the Dukan diet
The basis of the diet is a state of ketosis, a natural metabolic process characterized by the carbohydrate starvation of the cells. 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. Therefore, the "according to Dukan" diet is based on the "enhanced" consumption of protein-rich foods and limiting the amount of carbohydrates and fats:
- proteins of animal or vegetable origin are absorbed for quite a long time, thanks to which they provide a long-lasting feeling of satiety;
- to digest such foods, the body needs more energy than 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 severe restrictions on the volume of portions;
- you can 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;
- there is no need to count calories.
Weight loss experts warn patients that weight loss on the Dukan diet is possible, but the following side effects can occur:
| Lack of vitamins, microelements | Dukan nutrition involves 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 and balanced nutrition, its excretion is small, that is, it falls within the normal range and imperceptibly. A great concentration can lead to brain edema, respiratory disturbances, heart activity, impaired consciousness and even death. |
| Lack of lipids | Fats are an important component for the human body, they ensure the normal functioning of many systems. Prolonged deficiency will lead to a decrease in the production of many hormones, disruption of internal organs. Fans of the Dukan diet often suffer from menstrual irregularities and an inability to conceive. |
| Weight loss through ketosis | In the first stage, weight loss occurs due to the loss of fluids. In this case, as a rule, no adverse reactions are observed. As soon as the body starts using 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 of this increases the risk of developing heart disease, heart attack and stroke. |
| Sweeteners | Pierre Dukan proposes to replace the usual sweets with alternative ones based on sweeteners. The best known is aspartame. Numerous studies have identified more than 90 symptoms associated with its use. Furthermore, the consequences are truly disastrous: from spasms and joint pains to multiple sclerosis and lupus erythematosus. |
| Poisoning by breakdown products of proteins | The body can only absorb a certain amount of protein. Everything else will rot inside the intestines, releasing toxic decay products. This can be evidenced by halitosis, often present in those who lose weight according to 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 fat can lead to long-term constipation. |
All of this must be taken into consideration before going on a diet.
Where to start
You should start preparing for a diet with a careful study of its phases. Each of them will be discussed in more detail in a separate paragraph of the article. It is necessary to highlight for the first time the basic principles and provisions, the necessary products. Pierre Ducan recommends clearing the refrigerator of "prohibited" products. According to him, this is a good way to avoid breakdowns.
The process of breaking down proteins, as already mentioned, is accompanied by the release of toxic substances. Therefore, it is necessary to drink a sufficient amount of 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 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 recipe books (for example, to create the most diverse menu for the week for yourself). It is advisable to clearly plan the diet for the next 2-3 days, making an accurate list of food purchases in advance. This will help avoid unplanned, harmful "snacking" meals.
The essence of the Dukan protein diet
The essence of the protein diet can be reduced to the following basic principles:
- The products are divided into two main categories: prohibited and allowed.
- The basis of nutrition is protein-rich food.
- 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 quantity 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 won't be easy to follow the Dukan diet for long. The following recommendations will help the body to adapt in some way, preparing 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 and monotonous menu is the first step on the road to failure;
- at the first stage, it is better to use a ready-made menu by day. On the Internet you find detailed tables, according to 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. Continue until you reach your desired weight, it can take several months.
- Correction corrects 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, which lasts from two to ten days. It all depends on the amount of extra pounds. The easiest way to calculate your ideal weight is to subtract 100 from your height in centimeters. For example, for a height of 168cm, your optimal body weight will be 168-100 = 68kg.
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 per day;
- Don't limit yourself to portion sizes.
- exclude high-intensity workouts, a light walk is enough.
List of allowed products:
- beef;
- 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 mass fraction of fat 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 starchy products;
- vegetable oil;
- Butter;
- Ketchup;
- Mayonnaise;
- sour cream.
Allowed in reasonable quantities:
- up to two tablespoons of sugar-free tomato paste;
- rosehip broth, consisting of two tablespoons of berries;
- gelatin, agar-agar;
- crab sticks up to 8 pieces per day;
- lemon as a seasoning;
- balsamic vinegar;
- soy sauce;
- cumin, parsley, onion;
- sugar substitutes.
Favorite cooking methods:
- double boiler;
- grill;
- oven;
- stew without oil or fat.
Alternation - second phase
In this sentence:
- The protein days must be alternated with the vegetable-protein days.
- During protein days, you can eat all the foods listed in the allowed list in the previous paragraph.
- The alternation scheme can be different, it is selected based on feelings, personal preferences. It can be 1/1 (a protein day, a vegetable protein day) or 2/2, 3/3, 4/4, 5/5, 5/2.
- The vegetables are preferably eaten raw or steamed, grilled, boiled and stewed, cooked in the oven.
- Salads should not be seasoned with oil, but low-fat yogurt, balsamic vinegar, garlic and aromatic 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 daily walks.
During the first two weeks there is a weight stop: it does not move from a certain value even with a caloric 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;
- zuchinis;
- mushrooms;
- Pepper.
Under the ban are: peas, lentils, red and white beans, potatoes, corn. You should also limit your consumption of carrots and beets.
Phase - consolidation (consolidation)
In the fixing phase, 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 process eating habits, get rid of complexes, insecurity and achieve harmony with their body. All of 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 difficulties, restrictions, but how to learn to live in your "new-old" body again?
So, the "Dukan" weight loss method has been used, it is coming to an end, the last step remains: deciding the duration of rehabilitation. It depends on the number of kilograms lost:
| The number of kilograms expelled | 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 |
In this sentence:
- additional products are introduced into the menu, but their portions are strictly limited;
- 6 days a week it is necessary to follow a protein-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 part of the consolidation phase |
|---|---|
|
|
These products can be introduced along with vegetables and used as a snack.
Phase - Stabilization
Pierre Ducane and the proponents of the diet that bears his name advertise this method of feeding as complete, balanced and perfectly suited to stick to for the rest of his life. It is specified:
- You should eat according to the rules of the consolidation phase.
- It is best to take vegetables and animal proteins as the basis of the diet.
- It is necessary to arrange one unloading day per week - protein Thursday.
- It is worth continuing to use oat bran.
- Don't forget the daily norm of clean drinking water.
- Conduct 3-4 full-fledged workouts per week, walk every day for at least 25 minutes.
Deviating from these rules, according to Dukan and his followers, is strictly forbidden, otherwise the lost kilograms will return.
Breakdown of the diet
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 long demand products from the list of prohibited items, which will most likely lead to breakdown sooner or later. What to do in this case?
| Stall during the attack phase |
|
| Stall in the alternation phase |
|
| Deadlock in the consolidation phase | Since this stage involves the use of 1-2 holiday dishes per week, it is enough to exclude the closest according to the plan. |
Indeed, a failure can signal serious problems. Especially if fatigue, lower blood pressure, loss of concentration and attention are observed. Experts in this case recommend postponing the diet for a while and undergo a full clinical examination.
The weight does not come off
As already mentioned, at the beginning of the second phase, the weight can go up to a certain point. This is due to the following reasons:
- Losing weight does not consume enough fluids.
- There is an excess of salt in the diet.
- Weight gain can be caused by PMS, various disorders and hormonal changes.
- There is hypodynamy - lack of physical activity.
- Violation of the diet, some other established rules.
The following tips will help shift weight from 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.
Weight fading to a certain level can also indicate the development of thyroid disease, hormonal disruptions. 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.
- Patients with diabetes.
- In the presence of pathologies of the kidneys, liver, digestive system.
- 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 studies 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 which diet should you choose? Reading the reviews alone is not enough, you need to understand this issue much more thoroughly, as the result may not be conducive to health. Setting a goal and focusing only on weight loss is very dangerous and not durable. This time we will focus on analyzing the famous Dukan diet. Reviews about it are mostly positive, the menu is quite complete, interesting.
First, the diet contains protein. Meat is digested longer in the stomach (3-3. 5 hours), which means you won't have to starve, unlike with conventional diets. In addition, there are no time and calorie limits, which makes it psychologically easier to follow the principles of nutrition. If we consider the second and third stages of this diet, then the food is not only satisfying, but also varied, since fruits and vegetables 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 maximum number of different dishes and thus prevent food depression;
- in the second phase, fruit and vegetables are added;
- after such a diet, taste habits change;
- it 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 a variety of diseases. First of all, the kidneys begin to suffer, as the load increases, as a result, they begin to function incompletely, productivity deteriorates, acid accumulates, and as a result, symptoms characteristic of cystitis and pyelonephritis. And, if not stopped in a timely manner, 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, the 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're not going to bypass the gastrointestinal tract. There is a tendency to constipation, disrupted bowel function. Let's summarize:
- many contraindications (pregnancy and lactation, children under 18, kidney and joint problems);
- vitamin deficiency (problems with the skin and nervous, cardiovascular system);
- fat deficiency (gallbladder, constipation, hormonal imbalance);
- due to a lack of carbohydrates, mental work slows down;
- a small variety of vegetables;
- restriction in fruit (cherry, banana, grape) 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 a high concentration of work (doctors and drivers);
- consequences: heart disease and breast cancer;
- during the first stage there may be serious kidney problems;
- disrupts metabolism;
- increases the level of cholesterol;
- rectal problems.
Due to a lack of carbohydrates, symptoms of hypoglycemia can develop. Diets must be strictly followed 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 a decision to reduce weight on this diet, you should consult with your doctor. After all, the most important thing is not to hurt yourself.