This diet was developed by French nutritionist Pierre Dukan. She became especially famous in 2000, after scientists released the book "I Can't Lose Weight", where the basic principles and features of this diet are described in detail. details. 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 each day. ("60 Days with Dr. Dukan", "350 Dukan Diet Recipes", "Dukan Slow Cooker Recipes", "Dukan Diet Desserts").
However, the technique has a mixed reputation in the scientific community. For example, in 2013, an American doctor and weight loss expert Luris Aroniye criticized the diet at an international conference in Austria on lipid metabolism and healthy eating principles. He suggests that long-term low-carbohydrate 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 a "crash" and the return of the lost kilograms afterwards.
Since January 2014, Pierre Ducane has been removed from the list of doctors for violating professional codes (he treats medicine like a business and excessively advertises his own nutrition plan). momentum). But already in 2016, this method ranked 34/38 in the ranking "Best dietary methods for healthy eating. "It is important that the list with such a promising name is notby an American panel of medical experts, including experienced nutritionists, endocrinologists, cardiologists, and psychologists. If they admit the "disgrace" French methodology deserves a mention in the industry's best lists, it's not so simple. Let's try to understand the main thing.
Abbreviations (abbreviations) of the Dukan diet
Describing his methodology in articles and books, Pierre Dukan actively uses acronyms that have long been "popular", are widely used on the Internet and have become almost the standard for discussing aNutritional problems:
| Palliation | Decryption |
|---|---|
| DD | Duncan's diet |
| OO | Oat bran |
| ABOVE | wheat bran |
| RO | Rye bran |
| QC | Corn flour |
| ZHZhK | Fat burning cocktails |
| Sahzam, Sugarzam | Alternative sugar |
| Krahsod | A meal containing starch |
| BW | Pure Protein Day |
| BO | Protein and vegetable day |
| PV | Right weight |
| television | current weight |
| ZhV | Desired weight |
| HB | Starting weight |
| PARTY | Festive meal |
| warhead | Thursday Protein |
| COM | Skimmed milk powder |
| KD | Important Dates |
| DOP | Eligible products |
| Yacht | Interstitial phase |
| Overcome | Consolidation phase |
| stub | Stabilization period |
| 1/1, 2/2, 3/3, 4/4, 5/5, 5/2 | The schemas used in the alternate phase |
The Dukan Diet Mechanism Of Action
The basis of the diet is a state of ketosis - a natural metabolic process characterized by carbohydrate starvation of cells. Due to a decrease in simple sugars, the body switches to a special mode of operation in which energy from its own fat deposits is used to ensure vital functions. Therefore, the "following Dukan" diet is based on "increasing" the consumption of protein-rich foods and limiting the intake of carbohydrates and fats:
- protein of animal or vegetable origin is absorbed for quite a long time, so it gives a feeling of fullness;
- To digest such food, the body needs more energy than products of other groups (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. Including:
- quite fast weight loss;
- no severe restrictions on portion sizes;
- The menu can be adjusted according to one's wishes and ingredients: meat dishes can be replaced with low-fat offal, dairy products, cheeses, cheaper fishcan be used;
- No need to count calories.
Weight loss experts warn patients that weight loss can be achieved with the Dukan diet, but the following side effects may occur:
| Lack of vitamins and trace elements | Dukan Nutrition provides a strict restriction on certain foods that are 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 gastrointestinal tract is accompanied by the release of acetone. With proper, balanced nutrition, its excretion is small, i. e. it is within normal limits and is imperceptible. Large concentrations can lead to brain edema, respiratory disorders, cardiac activity, impaired consciousness, and even death. |
| Lack of lipids | Fat is an important component for the human body, ensuring the normal functioning of many systems. Prolonged deficiency will lead to decreased production of many hormones, dysfunction of internal organs. Fans of the Dukan diet often suffer from irregular periods and are unable to conceive. |
| Weight loss through ketosis | In the early stages, 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 for fuel, the body enters a state of ketosis, a large-scale restructuring of many systems begins, accompanied by migraine headaches, irritabilityreverence and depression. All of this increases your risk of developing heart disease, heart attack, and stroke. |
| Sweeteners | Pierre Dukan suggests replacing conventional sweets with alternative sweets made with sweeteners. The best known is aspartame. Numerous studies have identified more than 90 symptoms associated with its use. Moreover, the consequences are truly disastrous: from spasms and pain in the joints to multiple sclerosis and lupus erythematosus. |
| Poisoning by proteolysis products | 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 bad breath, which is commonly seen in people 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, plant fiber, and fat can lead to long-term constipation. |
All this must be taken into account before switching to the diet.
Where to start
You should start preparing for a diet with a thorough study of its phases. Each of them will be discussed in more detail in a separate paragraph of the article. It should clearly state the basic principles and terms, the necessary products for the first time. Pierre Duncan recommends emptying your fridge of "prohibited" products. According to him, 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 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 eliminate toxins from the body, reducing the burden on the kidneys and organs in the excretory system.
It's also better if you research books with recipes (for example, create the most varied menu for yourself for the week). Plan clearly about your diet for the next 2-3 days, make an accurate grocery shopping list in advance. This will help avoid unplanned meals, "snacks" that are harmful to health.
The essence of the Dukan protein diet
The essence of a 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 foods rich in protein.
- Carbohydrates and fats are almost completely eliminated.
- Salt intake is minimized, as it retains water in the body.
- Alcoholic beverages are prohibited, only in the final stages are allowed to use dry white wine for cooking.
- Products in the "allowed" category are practically unlimited in quantity consumed.
- Oat bran is one of the essential food items. They improve digestion and reduce the risk of constipation.
Characteristics of nutrition according to Dukan
It will not be easy to maintain the Dukan diet for a long time. The following recommendations will help the body adapt somewhat, preparing for a serious test:
- you should think in advance about the diet: gradually reduce the portion size, add protein foods, monitor the water balance;
- study the recipes in advance, cook some of them. A boring, monotonous menu is the first step on the road to disruption;
- at the initial stage it is better to use a ready-made menu of 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 Stages of the Dukan Diet
The Dukan Diet has four main phases:
- An attack in which the main weight loss occurs. It lasts about five days.
- Rotation is aimed at long-term weight loss. It continues until the desired weight is reached, which can take several months.
- Repair allows you to correct the results. The duration of this period is calculated according to a certain formula and depends on the number of kilograms lost.
- The stabilization feature allows you to save your results for as long as possible.
Attack - the first phase of the diet
The attack is the first and shortest phase of the Dukan diet, lasting two to ten days. It all depends on the extra pounds. The easiest way to calculate ideal weight is to subtract 100 from your height in cm, for example, for a height of 168 cm, the optimal body weight would be 168-100 = 68 kg.
Next, you need to choose the duration of the attack phase:
| Weight gain | Period |
|---|---|
| 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 by serving size.
- Excluding intense exercise, gentle walking is enough.
List of allowed products:
- beef;
- horseflesh;
- veal;
- viscera: tongue and liver;
- bird;
- Rabbit;
- ham from any meat with a fat content of up to 4%;
- Fresh fish;
- smoked fish with a fat percentage of not more than 10% by mass;
- canned fish without oil;
- seafood;
- chicken eggs (protein only);
- low-fat dairy products;
- coffee tea.
List of prohibited products:
- pork;
- Lamb;
- Street;
- confectionery and flour products;
- vegetable oil;
- butter;
- ketchup;
- mayonaise;
- sour cream.
Allowed in reasonable quantities:
- up to two tablespoons of unsweetened ketchup;
- rosehip broth, made from two tablespoons of berries;
- gelatin, agar-agar;
- crab stick up to 8 pieces per day;
- lemon as a spice;
- balsamic vinegar;
- soy sauce;
- dill, parsley, onion;
- sugar substitute.
Preferred cooking methods:
- double boiler;
- Grilled;
- oven;
- stew without oil, fat.
Alternate - second phase
During this period:
- Protein days must be alternated with protein-vegetable days.
- During protein days, you can eat all of the foods listed in the allowed list in the previous paragraph.
- The alternate plan can be different, it is selected according to personal feelings and preferences. It can be 1/1 (a protein day, a vegetable-protein day) or 2/2, 3/3, 4/4, 5/5, 5/2.
- It is best to eat vegetables raw or steamed, grilled, boiled and stewed, baked in the oven.
- Salad should not be seasoned with oil, but can add fat-free yogurt, balsamic vinegar, garlic and herbs.
- It is still necessary to consume 1-2 tablespoons of wheat bran per day.
- Physical activity can be increased by adding some small strength exercises to your daily walk.
During the first two weeks, the weight has a stop: it does not change from a certain value even in a calorie deficit. This is a completely normal phenomenon, due to the body's protective reactions.
The following vegetables can be added to the allowed food list:
- Cucumber;
- tomato;
- radish;
- spinach;
- asparagus and beans asparagus;
- cabbage;
- celery;
- leek;
- Dill;
- any salad;
- eggplant;
- zucchini;
- mushroom;
- pepper.
Under the ban are: peas, lentils, red and white beans, potatoes, corn. You should also limit your intake of carrots and beets.
Phase - merge (merge)
At the repair stage, the weight does not change. This phase helps a person return to a more familiar diet, re-adapting to it. This stage is considered the most difficult: very few people can independently implement their eating habits, get rid of their inferiority complex, lack of confidence, and be in harmony with their own body. All of this is much easier with the help of a qualified psychologist. The lack of recommendations and psychological support can be considered another drawback of the Dukan diet - you may have to endure difficulties, limitations, but how to learn to live in the body again? can your "new as old"?
So, the method of weight loss "from Dukan" was used, which is coming to an end, the last step remains - the decision on the recovery period. It depends on how many kilograms are lost:
| The number of kilograms thrown out | Duration of the repair period |
|---|---|
| Less than 5 | 60-90 days |
| 5 to 10 | At least 100 days |
| 10 or more | At least 200 days |
At this stage:
- complementary products are included in the menu, but their portions are strictly limited;
- 6 days a week need to adhere to a protein-vegetable diet, one day for protein foods;
- continue to consume 1-2 tablespoons of bran per day;
- increase exercise, gradually increase the exercise time to 40-60 minutes.
This period should be divided into two approximately equal periods, each of which corresponds to new products:
| Products to be introduced in the first half of the consolidation period | Products to be introduced in the second half of the consolidation period |
|---|---|
|
|
These products can be introduced with vegetables and used as snacks.
Stage - Stabilization
Pierre Duncane and supporters of the diet that bears his name advertise it as complete, balanced and perfectly suitable to stick with 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 a weekday unloading - protein Thursday.
- It is worth continuing to use oat bran.
- Don't forget about the daily clean water quota.
- Conduct 3-4 formal exercise sessions per week, walking daily for at least 25 minutes.
According to Dukan and his followers, breaking these rules is strictly prohibited, otherwise the lost kilos will come back.
Break down your diet
However, the "Dukan" diet for a long time still leads to serious changes in the body. People who lose weight often experience vitamin and mineral deficiencies, impaired kidney function, and general decline in health. The body will require products on the banned list for a long time, most likely sooner or later leading to damage. What to do in this case?
| Suspension in attack phase |
|
| Booth in rotation stage |
|
| Booth in consolidation stage | Since this phase involves the use of 1-2 festive dishes per week, it is enough to exclude the closest as planned. |
In fact, a breakdown can signal serious problems. Especially if you feel fatigue, low blood pressure, loss of concentration and attention. Experts in this case recommend to postpone the diet for a while and conduct a thorough clinical examination.
Weight does not decrease
As mentioned, at the beginning of the second period, the weight can increase up to a certain point. This is due to the following reasons:
- Losing weight does not consume enough fluids.
- There is excess salt in the diet.
- Weight gain can be caused by PMS, various disorders and hormonal changes.
- There is a lack of motivation - lack of physical activity.
- Violation of the diet, some other set rules.
The following recommendations will help move the weight out of the dead zone:
- 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 percentage of clean water for daily life;
- making the workout process longer, more intense.
Weight loss to a certain extent can also indicate the development of thyroid diseases, hormonal disorders. Only a specialist can determine the actual cause.
Harm and contraindications
The Dukan diet is strictly contraindicated in the following cases:
- People with metabolic disorders.
- Patient has diabetes.
- When there is pathology of the kidneys, liver, gastrointestinal tract.
- Pregnant and lactating women.
- Girls with irregular menstrual cycles.
For people without these problems, the use of the Dukan diet is tolerable, but - again - it may be safe to contact such trials only under the direction of a doctor. doctor.
Expert opinion
The Internet contains many diets that differ in names, effectiveness and efficiency for weight loss, composition, limitations, reviews. So which diet should you choose? It is not enough just to read the reviews, you need to understand this more deeply, as the result may not be favorable for your health. Setting goals and focusing solely on weight loss is dangerous and unsustainable. 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 you won't have to go hungry, unlike conventional diets. There are also no time or calorie restrictions, which makes it psychologically easier to stick to nutritional guidelines. If we consider the second and third stages of this diet, then the food is not only satisfying, but also diverse, since vegetables and fruits are included in the diet. The body has no need for the food that you have eaten before.
So let's sum up. The Dukan Diet offers:
- rapid weight loss;
- no restrictions on time, calories and food intake;
- a wide variety of foods, which allows you to cook a maximum number of different dishes and thereby prevent anorexia;
- in the second stage vegetables and fruits are added;
- after such a diet, taste habits change;
- literally change the way you look at life.
Protein is an important component for the human body. Good metabolism, beautiful hair, firm skin, etc. v. However, an excess of protein in the body can lead to many diseases. First of all, the kidneys begin to suffer, as the load increases, as a result they begin to function inefficiently, their productivity declines, acid builds up, and as a result, the characteristic symptoms of cystitis and cystitis. pyelonephritis appeared. And, if not prevented in time, then things can go as far as an organ transplant. The liver also begins to be affected. So, against this background, intoxication appears, filtration slows down, blood vessels are affected, and the liver increases in size. This includes the nervous system and brain. Depression, irritability appear and vision is impaired. But we will not ignore the gastrointestinal tract. There is a tendency to constipation, bowel function is disrupted. Let's summarize:
- contraindications abound (pregnancy and lactation, children under 18 years old, kidney and joint problems);
- vitamin deficiency (skin and nervous system problems, cardiovascular);
- lack of fat (gallbladder, constipation, hormonal imbalance);
- due to lack of carbohydrates makes mental work slow down;
- a variety of small vegetables;
- limit fruit (cherries, bananas, grapes) and small portions;
- that is not possible for hypertensive patients;
- it is impossible with a gastrointestinal disease;
- atherosclerosis;
- Diabetes;
- allergy sufferers;
- prone to depression;
- that is not possible for people who do not engage in physical activity;
- highly concentrated workers (doctors and drivers);
- consequences: heart disease and breast cancer;
- in the early stages, there can be serious problems with the kidneys;
- disturbs metabolism;
- increases the level of cholesterol;
- rectal problems.
Due to a lack of carbohydrates, symptoms of hypoglycemia may develop. The diet must be strictly followed by the rules. You cannot sit for long because an unbalanced diet can cause a number of diseases. Before making the decision to lose weight with this diet, you should consult with your doctor. After all, the most important thing is not to harm yourself.