What is the Dukan diet?
The Dukan diet is a four-step program aimed at reducing weight and maintaining results throughout life. The system was developed by French nutritionist Pierre Dukan. He first introduced his concept in 1977, worldwide fame (along with criticism) fell on Dukan after the release of the book "I can't lose weight" in 2011. The book quickly became an international bestseller and was translated into 14 languages.
What does the Dukan diet consist of?
The diet consists of four stages, the duration of each is calculated based on the current and ideal (or desired) weight.
1st stage: "Attack»
The diet consists of protein products, practiced almost complete exclusion of fats and carbohydrates. Lean meat is recommended (so lamb and pork should be excluded at this stage), poultry (except fat duck and goose), fish, seafood, eggs, and low-fat dairy products. In addition to protein, you should eat 1.5 tablespoons of oat bran and drink at least 2 liters of water a day, since consuming a large amount of protein leads to dehydration and does not promote digestion. At this stage, you need to say a firm "no" to sauces, vegetable oils, sugar, sweet carbonated drinks, alcohol and juices. However, Dukan allows you to drink teas, herbal infusions, coffee, chicory and light carbonated drinks - with synthetic sweeteners instead of sugar. It also recommends various seasonings, herbs, and spices to make food more interesting, diverse, and attractive. Depending on the previously determined amount of excess weight, this stage can last from two to ten days. As a rule, during the first stage, the weight begins to fall sharply, so you can lose up to 5 kg in a week, which, in theory, encourages most new adherents of the system not to give up and continue. On the other side of the scale are side effects: dizziness and weakness caused by lack of sugar in the diet and dehydration. Therefore, it is recommended to avoid serious physical activity, with the exception of daily 20-minute walks.
Stage 2: "Alternation»
Protein products are supplemented with carbohydrates-vegetables (and in addition-2 fruits a day). Protein days alternate with protein-vegetable days, one through one, two through two, five through five — or as it will be convenient for the same pattern of alternating an equal number of days. The stage lasts until the desired weight is reached. Taking into account the fact that an average of 1 kilogram is spent per week, the stage can last a month, two or even three. In protein and vegetable days, you should still focus on proteins: vegetables go, as they say, in the load. Moreover, potatoes, corn, beans, beans, lentils, avocados, bananas, grapes and other vegetables and fruits rich in starch, sugar and fat are taboo, while vegetable oils and sugar are still prohibited. Tomatoes, cucumbers, spinach, radishes, peppers, asparagus, string beans, eggplant, zucchini, pumpkin, celery, spinach are allowed. Carrots and beets should be consumed in small quantities. The diet is supplemented with two tablespoons of oat bran per day. You still need to drink about 1.5 liters of water a day and take 20-minute walks. Difficulties — slow weight loss compared to the first stage, sometimes even stopping it, due to the fact that more water enters the body along with vegetables.
Stage 3: "Pinning»
As the name implies, the stage is aimed at consolidating the achieved result. The number of days in the period should correspond to the number of kilograms lost during the diet in the proportion of 10 to 1, that is, 10 days per 1 kilogram of weight lost. This is the main difficulty: if you have lost a significant number of pounds, then the third stage will have to be delayed for several months. Starch-containing potatoes, corn, and beans are added to the products of the first two phases (but no more than twice a week). The best part: once a week you can feast: eat everything you want. However, within a single meal — for example, only for Breakfast or only for dinner. In compensation, one day a week should be completely protein-based, corresponding to the first stage. The amount of oat bran increases to 2.5 spoons per day. You should still drink 1.5 liters of water a day and move: walk for at least 20 minutes a day.
Stage 4: «Stabilization»
These are life-long nutrition recommendations. They are quite simple: one day a week should be completely protein, the other days you can mix proteins with vegetables and add a couple of products with a high starch content, a couple of slices of bread, a little cheese. As before, you need to drink 1.5 liters of water a day and add bran to your food-3 tablespoons a day. A couple of times a week, you can arrange feasts-there is a forbidden, but favorite, for Breakfast, lunch or dinner.
What does the Dukan diet consist of?
The diet consists of four stages, the duration of each is calculated based on the current and ideal (or desired) weight.
1st stage: "Attack»
The diet consists of protein products, practiced almost complete exclusion of fats and carbohydrates. Lean meat is recommended (so lamb and pork should be excluded at this stage), poultry (except fat duck and goose), fish, seafood, eggs, and low-fat dairy products. In addition to protein, you should eat 1.5 tablespoons of oat bran and drink at least 2 liters of water a day, since consuming a large amount of protein leads to dehydration and does not promote digestion. At this stage, you need to say a firm "no" to sauces, vegetable oils, sugar, sweet carbonated drinks, alcohol and juices. However, Dukan allows you to drink teas, herbal infusions, coffee, chicory and light carbonated drinks - with synthetic sweeteners instead of sugar. It also recommends various seasonings, herbs, and spices to make food more interesting, diverse, and attractive. Depending on the previously determined amount of excess weight, this stage can last from two to ten days. As a rule, during the first stage, the weight begins to fall sharply, so you can lose up to 5 kg in a week, which, in theory, encourages most new adherents of the system not to give up and continue. On the other side of the scale are side effects: dizziness and weakness caused by lack of sugar in the diet and dehydration. Therefore, it is recommended to avoid serious physical activity, with the exception of daily 20-minute walks.
Stage 2: "Alternation»
Protein products are supplemented with carbohydrates-vegetables (and in addition-2 fruits a day). Protein days alternate with protein-vegetable days, one through one, two through two, five through five — or as it will be convenient for the same pattern of alternating an equal number of days. The stage lasts until the desired weight is reached. Taking into account the fact that an average of 1 kilogram is spent per week, the stage can last a month, two or even three. In protein and vegetable days, you should still focus on proteins: vegetables go, as they say, in the load. Moreover, potatoes, corn, beans, beans, lentils, avocados, bananas, grapes and other vegetables and fruits rich in starch, sugar and fat are taboo, while vegetable oils and sugar are still prohibited. Tomatoes, cucumbers, spinach, radishes, peppers, asparagus, string beans, eggplant, zucchini, pumpkin, celery, spinach are allowed. Carrots and beets should be consumed in small quantities. The diet is supplemented with two tablespoons of oat bran per day. You still need to drink about 1.5 liters of water a day and take 20-minute walks. Difficulties — slow weight loss compared to the first stage, sometimes even stopping it, due to the fact that more water enters the body along with vegetables.
Stage 3: "Pinning»
As the name implies, the stage is aimed at consolidating the achieved result. The number of days in the period should correspond to the number of kilograms lost during the diet in the proportion of 10 to 1, that is, 10 days per 1 kilogram of weight lost. This is the main difficulty: if you have lost a significant number of pounds, then the third stage will have to be delayed for several months. Starch-containing potatoes, corn, and beans are added to the products of the first two phases (but no more than twice a week). The best part: once a week you can feast: eat everything you want. However, within a single meal — for example, only for Breakfast or only for dinner. In compensation, one day a week should be completely protein-based, corresponding to the first stage. The amount of oat bran increases to 2.5 spoons per day. You should still drink 1.5 liters of water a day and move: walk for at least 20 minutes a day.
Stage 4: «Stabilization»
These are life-long nutrition recommendations. They are quite simple: one day a week should be completely protein, the other days you can mix proteins with vegetables and add a couple of products with a high starch content, a couple of slices of bread, a little cheese. As before, you need to drink 1.5 liters of water a day and add bran to your food-3 tablespoons a day. A couple of times a week, you can arrange feasts-there is a forbidden, but favorite, for Breakfast, lunch or dinner.