This diet was developed by French nutritionist Pierre Dukan. It 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 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 dishes. ("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 physician, weight loss specialist 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 have a negative impact 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 fraught with a "break" and the subsequent return of lost pounds.
Since January 2014, Pierre Ducane has been removed from the doctors' register 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 was 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 anyone, but by an American board of health experts, composed of experienced nutritionists, endocrinologists, cardiologists and psychologists. If they recognized the French "bastard" methodology as worthy of mention in the list of the best products in the industry, 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 number of nutritional issues:
| Reduction | decryption |
|---|---|
| DD | Ducan's Diet |
| OO | oat bran |
| IN | wheat bran |
| RO | rye bran |
| QC | Maize starch |
| ZHZhK | fat burning cocktail |
| Sahzam, Sugarzam | sugar substitute |
| Krahsod | A meal containing starch |
| BW | pure protein days |
| BO | Protein and vegetable days |
| photovoltaic | correct weight |
| TV | current weight |
| ZhV | Desired weight |
| HB | starting weight |
| CELEBRATION | festive meal |
| warhead | protein thursday |
| WITH | Skim powdered milk |
| KD | critical days |
| PDO | Eligible products |
| cruise | Interleaved Internship |
| To repair | Consolidation phase |
| stump | Stabilization stage |
| 1/1, 2/2, 3/3, 4/4, 5/5, 5/2 | Schemes that are 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 starvation of cells for carbohydrates. 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 stores is used to ensure vital activity. Therefore, the diet "according to Dukan" is based on "increased" consumption of protein-rich foods and limiting the amount of carbohydrates and fats:
- protein of animal or plant origin is absorbed for quite a long time, due to which it provides a lasting feeling of satiety;
- to digest these foods, the body needs more energy than for products from 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 portions;
- it is possible to adapt the menu to your own desires 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 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 necessary amounts. |
| Increased stress on the kidneys | The breakdown of proteins in the digestive tract is accompanied by the release of acetone. With an adequate and balanced diet, its excretion is small, that is, it is within the normal range and imperceptibly. A high concentration can lead to brain edema, respiratory disorders, cardiac activity, disturbances of consciousness and even death. |
| lack of lipids | Fats are an important component of the human body, they 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. Fans 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 reactions are observed. As soon as the body starts using 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 attacks and strokes. |
| sweeteners | Pierre Dukan proposes replacing the usual sweets with alternatives made with 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 pain to multiple sclerosis and lupus erythematosus. |
| Intoxication 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 be evidenced by bad breath, often found in those who lose weight according to the Dukan system. |
| Indigestion, stool problems | Unprocessed protein causes activation of pathogenic microflora, which disrupts nutrient absorption. A lack of fiber, plant fiber and fats can lead to constipation in the long run. |
All of these must be taken into account before switching to a diet.
where to start
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 products needed for the first time. Pierre Ducan advises cleaning the fridge of "prohibited" products. In his opinion, 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 plenty 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 to 2 liters per day. The water will help to remove poisons from the body, relieving some of the burden on the kidneys and organs of the excretory system.
It is also better to study cookbooks with recipes (eg to create the most varied menu for you during the week). It is recommended to clearly plan the diet for the next 2-3 days, making an accurate grocery shopping list in advance. This will help to 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 main categories: prohibited and permitted.
- The basis of nutrition is protein-rich foods.
- 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 is it allowed to use dry white wine for cooking.
- The products on the "allowed" list are practically unlimited in terms of consumption quantity.
- 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 stay on the Dukan diet for long. The following recommendations will help the body adapt a little, get ready 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 meltdown;
- in the first step it is better to use a ready-made menu for the 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 you reach the desired weight, it may take several months.
- Fixing allows you to correct 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 ideal weight is to subtract height in centimeters from 100. For example, for a height of 168 centimeters, the ideal 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 | 1 |
| less than 10 | 3 |
| 10 to 20 | 5 |
| More than 20 | 6-10 |
At this stage, you must follow 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, a light walk is sufficient.
List of allowed products:
- beef meat;
- horse meat;
- calf;
- offal: tongue and liver;
- Bird;
- Bunny;
- ham from any meat with a fat content of up to 4%;
- fresh fish;
- smoked fish with a fat mass fraction not exceeding 10%;
- canned fish without oil;
- Seafood;
- chicken eggs (protein only);
- low-fat dairy products;
- coffee tea.
List of prohibited products:
- pork;
- Ram;
- sugar;
- confectionery and flour;
- vegetable oil;
- butter;
- ketchup;
- Mayo;
- cream.
Allowed in reasonable amounts:
- up to two tablespoons of unsweetened tomato paste;
- rosehip broth, made from two tablespoons of red berries;
- gelatin, agar-agar;
- crab sticks up to 8 pieces per day;
- lemon as a condiment;
- balsamic vinegar;
- soy sauce;
- cumin, parsley, onion;
- sugar substitutes.
Preferred cooking methods:
- water bath;
- grid;
- oven;
- stew without oil or fat.
Alternation - second phase
At this stage:
- Protein days should be alternated with plant 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 according to feelings, personal preferences. It can be 1/1 (one day protein, one day vegetable protein) or 2/2, 3/3, 4/4, 5/5, 5/2.
- Vegetables should preferably be eaten raw or steamed, grilled, boiled and stewed, roasted in the oven.
- Salads should not be dressed 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 change by a certain amount, even with a caloric deficit. This is a completely normal phenomenon, due to the body's protective reactions.
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;
- chili.
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 fixation phase, the weight does not change. This phase helps the person to return to a more familiar diet, to readapt to it. This period is considered the most difficult: few people are able to independently develop eating habits, get rid of complexes, doubts and come into harmony with their own body. All this is much easier to do with the support of a competent psychologist. The lack of recommendations and psychological support can be considered another disadvantage of the Dukan diet - it may be possible to endure difficulties, restrictions, but how do you learn to live again in your "new-old" body?
So, the "Dukan" weight loss method was used, it is coming to an end, the last step remains - decide on the duration of rehabilitation. Depends on the number of pounds 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 on 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 training duration 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 launched in the first half of the consolidation phase | Products to be launched 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 advocates of the diet that bears his name advertise this method of eating as complete, balanced and perfectly suited for life. Specific:
- You must eat according to the rules of the consolidation phase.
- It's best to take vegetable and animal protein as the basis of the diet.
- It is necessary to organize one day of flushing a week - protein Thursday.
- It is worth continuing to use oat bran.
- Do not forget about the daily norm of drinking water.
- Do 3-4 full workouts a week, walk daily for at least 25 minutes.
Deviating from these rules, according to Dukan and his followers, is strictly prohibited, otherwise the lost pounds will return.
diet breakdown
However, long-term nutrition "according to Dukan" still leads to serious changes in the body. People who lose weight often have vitamin and mineral deficiencies, impaired kidney function, and a general deterioration in well-being. The agency will require products from the banned list for a long time, which is likely to lead to a collapse sooner or later. What to do in this case?
| Stop during the attack phase |
|
| Stop in the alternation phase |
|
| Stop in the consolidation phase | As this step involves using 1-2 festive dishes per week, just delete the closest as per the plan. |
In fact, a breakdown can signal serious problems. Especially if fatigue, lowering of blood pressure, loss of concentration and attention are observed. Experts in this case recommend deferring the diet for a while and undergoing a comprehensive clinical examination.
the weight does not come off
As already mentioned, at the beginning of the second stage, the weight can go up to a certain point. This is due to the following reasons:
- Losing weight doesn't consume enough fluid.
- There is too much salt in the diet.
- Weight gain can be caused by premenstrual syndrome, 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 remove dead center weight:
- it is necessary to exclude dairy products from the menu for a while;
- don't forget to use oat bran: weight gain can be caused by digestive problems;
- increase the rate of drinking water;
- make your workouts longer and more intense.
Weight loss at a certain level can also indicate the development of thyroid diseases, hormonal disorders. Only an expert can establish the true causes.
Damage and contraindications
The Dukan diet is strictly contraindicated in several 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 issues, using the Dukan diet is acceptable, but - again - it's safe to contact these tests only under a doctor's guidance.
Opinion of an 'expert
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 reviews alone is not enough, it is necessary to understand this problem much more deeply, as the result may not be favorable to 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 and interesting.
First, the diet contains protein. Meat is digested longer in the stomach (3-3. 5 hours), which means you won't have to go hungry, 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, the diet is not only satisfying, but also varied, as vegetables and fruits are included in the diet. The body doesn't need the foods 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 avoid food depression;
- in the second phase vegetables and fruits are added;
- after this 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 function incompletely, their performance deteriorates, acid accumulates, and as a result, characteristic symptoms of cystitis and pyelonephritis appear. And, if not stopped in a timely manner, things could go all the way to 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 let's not 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 system, cardiovascular);
- fat deficiency (gallbladder, constipation, hormonal imbalance);
- due to the lack of carbohydrates, mental work decreases;
- a small variety of vegetables;
- restriction of fruits (cherries, bananas, grapes) and small portions;
- it is impossible for hypertensive patients;
- it is impossible with a gastrointestinal disease;
- atherosclerosis;
- diabetes;
- allergic;
- prone to depression;
- it is impossible for people who do not practice 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;
- interrupts metabolism;
- increases the level of cholesterol;
- rectal problems.
Due to the lack of carbohydrates, symptoms of hypoglycemia may develop. Diets must be followed strictly as per the rules. You can't sit still for a long time, because an imbalance in the diet can cause a number of ailments. Before making the decision to reduce weight on this diet, you should consult your doctor. After all, the most important thing is not to get hurt.