This diet was developed by French nutritionist Pierre Ducan. She gained particular popularity in 2000 after scientists published "I Can't Lose Weight", which detailed the rationale and features of the diet. 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 dishes every day. ("Dr. Dukan's 60 Days", "350 Dukan Diet Recipes", "Dukan Diet Slow Cooker Recipes", "Dukan Diet Desserts").
However, the technology has a mixed reputation in the scientific community. For example, in 2013, American physician and weight loss expert Luris Aroniye criticized the diet at an international symposium on lipid metabolism and principles of healthy eating in Austria. He believes that long-term low-carb diets have negative effects on kidney function and can lead to kidney failure. Additionally, the Pierre Ducan technique, while it can lead to weight loss, is almost always fraught with "crashes" and the subsequent weight loss regressions.
Since January 2014, Pierre Ducane has been removed from the doctor's register for violating professional codes (he sees medicine as a business and promotes his nutrition program too aggressively). But already in 2016, this method was ranked 34th out of 38 in the "Best Diets for Healthy Eating" ranking. Importantly, this list with such a promising name was not created by anyone, but by an American Board of Health Professionals made up of seasoned nutritionists, endocrinologists, cardiologists and psychologists. If they admit to "shame" the French methodology to be worth mentioning in the list of best industry products, then things are not so simple. Let's try to understand the main thing.
Abbreviation for Dukan Diet (abbreviation)
Pierre Dukan describes his approach in articles and books, aggressively using long-standing "popular" acronyms, widely used on the Internet, and almost become the standard for discussing many nutritional issues:
| reduce | decrypt |
|---|---|
| DD | Duquesne's Diet |
| object oriented | oat bran |
| exist | Wheat bran |
| reverse osmosis | rye bran |
| Quality Control | corn starch |
| ZHZHK | Fat Burning Cocktail |
| Sazam, Sugarzam | sugar substitute |
| Crassud | starchy meal |
| weight | pure protein day |
| Bo | protein and vegetable day |
| Photovoltaic | correct weight |
| television | current weight |
| sun volt | required weight |
| Hepatitis B | starting weight |
| feast | holiday meal |
| warhead | protein thursday |
| communication | skim milk powder |
| KD | critical day |
| DOP | Qualified product |
| cruise | staggered stage |
| make fixed | consolidation phase |
| stub | stable stage |
| 1/1, 2/2, 3/3, 4/4, 5/5, 5/2 | Schemes used in alternating phases |
The mechanism of action of the Dukan diet
The basis of the diet is a state of ketosis - a natural metabolic process characterized by cellular carbohydrate starvation. Due to the reduction in monosaccharide content, the body switches to a special mode of operation in which energy from its own fat deposits is used to ensure vital activities. Therefore, the diet "according to Dukan" is based on "enhancing" the intake of protein-rich foods and limiting the intake of carbohydrates and fats:
- Protein of animal or plant origin is absorbed over a considerable period of time, so it provides a lasting feeling of satiety;
- To digest these foods, the body needs more energy than other categories of products (fat, carbohydrates, etc. ).
Pros and Cons of the Dukan Diet
On the Internet, you can find many positive reviews about the Dukan Nutrition System. These include:
- fairly rapid weight loss;
- There are no strict limits on serving size;
- The menu can be adjusted according to your own wishes and material possibilities: meat dishes can be replaced with offal low in fat, dairy products, cheese, cheaper fish can be used;
- No need to count calories.
Weight loss experts warn patients that the Dukan diet can reduce weight but may experience the following side effects:
| Lack of vitamins and trace elements | Dukan Nutrition provides strict restrictions on certain foods. As a result, the body cannot get the required amount of nutrients. |
| increased pressure on the kidneys | The breakdown of proteins in the digestive tract is accompanied by the release of acetone. The nutrition is appropriate and balanced, and the excretion is small, that is, within the normal range, and it is not easy to detect. High concentrations can cause cerebral edema, respiratory disease, cardiac activity, disturbance of consciousness, and even death. |
| lack of lipids | Fat is an essential part of the human body and ensures the proper functioning of many systems. Chronic shortages can lead to reduced production of many hormones and damage to internal organs. Fans of the Dukan diet often suffer from menstrual irregularities and inability to conceive. |
| Lose Weight Through Ketosis | In the first stage, weight loss occurs due to fluid loss. In such cases, adverse effects are usually not observed. Once the body starts using body fat for fuel, the body enters a state of ketosis, where many systems begin to reorganize on a massive scale, along with migraines, irritability, and depression. All of these increase the risk of heart disease, heart attack, and stroke. |
| sweetener | Pierre Dukan proposes to replace the usual sweets with alternative sweets made with sweeteners. The most famous is aspartame. Many studies have identified more than 90 symptoms associated with its use. Plus, the consequences are truly catastrophic: from joint spasms and pain to multiple sclerosis and lupus erythematosus. |
| Protein breakdown product poisoning | The human body can only absorb a certain amount of protein. Everything else rots in the intestines, releasing toxic decay products. This can be demonstrated by bad breath, often found in people who lose weight according to the Dukan system. |
| Indigestion, bowel problems | Unprocessed protein leads to the activation of pathogenic microbial communities, which disrupt the absorption of nutrients. Lack of fiber, plant fiber, and fat can lead to long-term constipation. |
All of these must be considered before turning to a diet.
where to start
You should start preparing your diet by carefully studying its stages. Each of them will be discussed in more detail in a separate paragraph of the article. To highlight the basic principles and regulations, the first necessary products. Pierre Ducan recommends removing "banned" products from refrigerators. In his opinion, this is a good way to avoid failure.
As mentioned earlier, the process of protein breakdown is accompanied by the release of toxic substances. Therefore, drink enough clean drinking water every day. For people trying to lose weight, the usual guideline is 30 grams per 1 kg of body weight - about 1. 5-2 liters per day. Water helps to remove toxins from the body and to a certain extent relieves the burden on the kidneys and the organs of the excretory system.
It's also better to study books with recipes (for example, create yourself the most varied menu of the week). It is recommended to clearly plan your meals for the next 2-3 days and make an accurate list of grocery purchases in advance. This will help avoid unplanned meals, harmful "snacks".
The essence of the Dukan protein diet
The essence of a protein diet can be boiled down to the following basic principles:
- Products fall into two broad categories: Prohibited and Permitted.
- The foundation of nutrition is protein-rich foods.
- Carbohydrates and fats are almost completely excluded.
- Salt intake is minimized as it retains water in the body.
- Alcohol is prohibited and dry white wine is allowed to be used for cooking only at the final stage.
- Products on the "allowed" list are virtually unlimited in terms of consumption.
- Oat bran is one of the essential foods. They can improve digestion and reduce the risk of constipation.
Dukan nutritional profile
It's not easy to stick to the Dukan diet for a long time. The following suggestions will help the body adjust in preparation for the serious test:
- You should think about your diet in advance: gradually reduce portion sizes, add protein foods, monitor water balance;
- Research recipes ahead of time and cook some. Boring, monotonous menus are the first step toward collapse;
- In the first stage, it is best to use the ready-made menu during 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 as much as possible.
The Four Phases of the Dukan Diet
There are four main phases of the Dukan diet:
- An episode of major weight loss occurs. It lasts about five days.
- Alternation is aimed at long-term weight loss. It continues until the desired weight is reached, which can take several months.
- Repair allows you to repair the result. The duration of this phase is calculated according to a certain formula and depends on the number of kilograms lost.
- Stability, allowing you to save your results for as long as possible.
Attack - Phase 1 of the Diet
Episodes are the first and shortest period of the Dukan diet, lasting two to ten days. It all depends on the 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 168 cm, the optimal weight would be 168-100 = 68 kg.
Next, you need to choose the duration of the attack phase:
| extra pounds | period |
|---|---|
| less than 5 | one |
| less than 10 | 3 |
| 10 to 20 | 5 |
| over 20 | 6-10 |
At this stage, you must abide by the following rules:
- Strictly follow the menu and do not miss meals;
- Eat at least 1-2 tablespoons of oat bran per day;
- Don't limit your portion size.
- Excluding high-intensity training, light walking is sufficient.
List of allowed products:
- beef;
- horsemeat;
- veal;
- Internal organs: tongue and liver;
- bird;
- rabbit;
- Any ham made from meat with a fat content of not more than 4%;
- fresh fish;
- Smoked fish with a fat mass fraction of not more than 10%;
- Canned oil-free fish;
- seafood;
- eggs (protein only);
- low-fat dairy products;
- coffee Tea.
List of prohibited items:
- pork;
- mutton;
- sugar;
- confectionery and pasta products;
- vegetable oil;
- butter;
- ketchup;
- mayonnaise;
- sour cream.
Reasonable amount allowed:
- Up to two tablespoons of unsweetened ketchup;
- rosehip broth, made from two tablespoons of berries;
- Gelatin, agar;
- Crab sticks up to 8 pieces per day;
- lemon as a condiment;
- balsamic vinegar;
- soy sauce;
- cumin, parsley, onion;
- Sugar substitute.
Preferred cooking method:
- double boiler;
- roasted;
- oven;
- Oil-free and fat-free stew.
Alternate - Phase Two
At this stage:
- Protein days must alternate with protein-vegetable days.
- During protein days, you can eat all the foods listed in the allowed list in the previous paragraph.
- Alternation schemes can vary, depending on feeling and personal preference. It can be 1/1 (one day protein, one day protein vegetables) or 2/2, 3/3, 4/4, 5/5, 5/2.
- Vegetables are best eaten raw or steamed, roasted, boiled, stewed, roasted in the oven.
- Salads should not be seasoned with oil, but can add nonfat 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 a small amount of strength exercises to your daily walk.
During the first two weeks, the weight stops: it doesn't deviate from a certain value, even with a calorie deficit. This is completely normal due to the body's protective response.
The following vegetables can be added to the list of allowed foods:
- cucumber;
- tomato;
- radish;
- spinach;
- asparagus and asparagus beans;
- cabbage;
- celery;
- leek;
- Dill;
- any salad;
- eggplant;
- zucchini;
- mushroom;
- black pepper.
Banned are: peas, lentils, red and white beans, potatoes, corn. You should also limit the amount of carrots and beets you eat.
Stage - Consolidate (Consolidate)
During the fixation phase, the weight does not change. This phase helps a person revert to a more familiar eating pattern and re-acclimate to it. This period is considered the most difficult: few people are able to develop eating habits independently, get rid of complex emotions, self-doubt, and live in harmony with their own bodies. With the support of a competent psychologist, this is all a lot easier. Lack of psychological advice and support is arguably another downside of the Dukan diet - maybe tolerating hardships, restrictions, but how to learn to live anew in your "old and new" body?
So, the method of losing weight "from Dukan" has been used, and it is coming to an end, and the last step that remains - decides the time of recovery. It depends on the number of kilograms lost:
| Kilograms thrown away | Duration of the fixed 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 have been added to the menu, but their portion sizes are strictly limited;
- A protein vegetable diet must be adhered to 6 days a week, with one day reserved for protein foods;
- Continue to consume 1-2 tablespoons of bran per day;
- Increase physical activity, gradually increasing your workout time to 40-60 minutes.
This stage should be divided into two roughly equal intervals, each corresponding to a new product:
| Products launched in the first half of the integration phase | Products launched in the second half of the integration period |
|---|---|
|
|
These products can be introduced with vegetables and used as a snack.
Phase - stable
Pierre Ducane and proponents of the diet that bears his name advertised it as complete, balanced, and perfect for the rest of his life. It states:
- You should eat according to the rules of the consolidation phase.
- It is best to base your diet on vegetables and animal protein.
- One day a week to unload—Protein Thursday.
- It's worth continuing to use oat bran.
- Don't forget the daily practice of cleaning your drinking water.
- Get a well-rounded workout 3-4 times a week and walk for at least 25 minutes a day.
According to Dukan and his followers, breaking these rules is strictly prohibited or the lost kilos will be returned.
Diet
However, long-term "dukan" nutrition can still cause serious changes in the body. People who lose weight often experience vitamin and mineral deficiencies, impaired kidney function, and general deterioration in health. The body will ask for a product on the banned list for a long time, which will likely lead to malfunction sooner or later. What to do in this situation?
| stop during attack phase |
|
| Stall in alternate phase |
|
| Stalled in the integration phase | Since this stage involves using 1-2 festive dishes per week, it is enough to exclude the most recent on a schedule. |
In fact, failures can signal serious problems. Especially if fatigue, decreased blood pressure, difficulty concentrating and concentrating are observed. Experts in this situation recommend temporarily postponing the diet and conducting a thorough clinical examination.
No weight loss
As mentioned earlier, at the beginning of the second phase, the weights can go up to a certain point. This is due to the following reasons:
- Losing weight doesn't consume enough fluids.
- Excessive salt in the diet.
- Weight gain can be caused by PMS, various hormonal imbalances and changes.
- There is muscle weakness - lack of physical activity.
- Violation of diet, some other established rules.
The following suggestions will help move the center of gravity away from dead center:
- It is necessary to temporarily exclude dairy products from the menu;
- Don't forget to use oat bran: weight gain can be caused by digestive problems;
- Increase the proportion of clean drinking water;
- Make workouts longer and more intense.
Weight loss to a certain level may also indicate the development of thyroid disease, a hormonal disorder. Only an expert can determine the real cause.
Hazards and Contraindications
The Dukan diet is strictly contraindicated in many of the following situations:
- People with metabolic disorders.
- Diabetic patients.
- The presence of lesions in the kidneys, liver, and digestive tract.
- Pregnant and lactating women.
- Girls with irregular menstruation.
It's acceptable to use the Dukan diet for people without these problems, but - again - it's safe to do this type of trial only with the guidance of a doctor.
Expert Opinion
The internet contains many diets that differ in name, weight loss effectiveness and efficiency, ingredients, restrictions, reviews. So what kind of diet should you choose? It's not enough to read the reviews, you need to understand the issue more deeply as the results can be bad for your health. Setting goals and focusing only on weight loss is very dangerous and not sustainable. This time we will focus on analyzing the famous Dukan diet. Reviews about it are mostly positive and the menu is complete and interesting.
First, the diet contains protein. Meat takes the longest to digest in the stomach (3-3. 5 hours), which means that unlike traditional diets, you don't have to go hungry. There are also no time and calorie restrictions, which makes it mentally easier to follow nutritional principles. If we consider the second and third phases of this diet, the food is not only satisfying, but also varied because the diet includes vegetables and fruits. The body does not need the food you have eaten before.
So, let's wrap it up. Dukan Diet offers:
- rapid weight loss;
- There are no restrictions on time, calories and amount of food;
- A variety of foods that allow you to cook as many different dishes as possible, thus preventing dietary depression;
- Add vegetables and fruits in the second stage;
- Changes in taste habits after such a diet;
- Literally changing outlook on life.
Protein is an important part of the human body. Good metabolism, beautiful hair, toned skin, etc. Still, excess protein in the body can lead to a variety of diseases. First, the kidneys begin to suffer, and as the load increases, they begin to work incompletely, throughput decreases, acid builds up, and as a result, symptoms of cystitis and pyelonephritis develop. And, if not stopped in time, things could progress to an organ transplant. The liver also starts to suffer. In this context, therefore, intoxication occurs, the filtration process is slowed, blood vessels are damaged, and the liver increases in size. This includes the nervous system and brain. Depression, irritability, decreased vision. But we don't bypass the GI tract. There is a tendency to constipation, bowel dysfunction. Let's summarize:
- Many contraindications (pregnancy and breastfeeding, children under 18, kidney and joint problems);
- Vitamin deficiencies (skin and nerve, cardiovascular system problems);
- Fat deficiency (gallbladder, constipation, hormonal imbalance);
- Mental work slows down due to lack of carbohydrates;
- a small amount of vegetables;
- Limit fruit (cherries, bananas, grapes) and small servings;
- It is impossible for hypertensive patients;
- Gastrointestinal disease is unlikely;
- atherosclerosis;
- diabetes;
- allergy sufferers;
- prone to depression;
- Impossible for those who do not engage in physical activity;
- People with a high concentration of work (doctors and drivers);
- Consequences: heart disease and breast cancer;
- In the first stage, serious problems with the kidneys can occur;
- disrupt metabolism;
- increase cholesterol levels;
- Rectal problems.
Symptoms of hypoglycemia may occur due to a lack of carbohydrates. The diet must be strictly followed by the rules. You can't sit on it for long periods of time because an unbalanced diet can lead to a variety of diseases. You should consult your doctor before deciding to lose weight on this diet. After all, the most important thing is not to hurt yourself.