About the creator of the diet.
The world-famous weight loss system was created by the French general practitioner Pierre Dukan. In his practice, he often encountered patients suffering from obesity. One of the clients admitted to the doctor that he could live without any food except meat. In 1970, Dukan developed a diet based on the consumption of lean meat, fish, and vegetables without starch. A prerequisite is a complete abstinence from sugar.
Subsequently, the doctor improved the diet for 30 years. After the publication of a book entitled "I Can’t Lose Weight, " Dukan gained worldwide fame, his work was published in 32 countries, and more than 10 million copies of the books were sold.
The principle of the Dukan diet
The program is based on carbohydrate fasting. Currently, many ketogenic methods of weight loss are known. The body requires energy to maintain vital functions: the functioning of the heart and internal organs, breathing, digestion, and detoxification. For these purposes, the average person uses carbohydrates from their own reserves, as well as from food. Carbohydrates include: bread, potatoes, all cereals, flour products, fruits, sugar. Dukan prohibits all this, and instead suggests eating protein (meat, fish, seafood). Without carbohydrates, the body experiences stress, but then adapts and begins to break down stored fat for energy. Rapid weight loss occurs. At the same time, there is no feeling of hunger, since the diet allows you to eat protein foods in unlimited quantities.
Stages of weight loss
Dukan did not leave his patients the opportunity to improvise, strictly enshrining in the lists what they could eat and what they could not. To obtain lasting results, you must adhere to special stages in the weight loss process. Before you start losing weight with a nutritionist, you need to find out your correct weight using a formula. One of them is calculating the ratio of weight to the square of height in meters. The range should be between 18. 4–24. 7; if the number is less than 18, then this indicates a lack of weight. The help of a specialist is needed in order to correct the received data. No method takes into account all individual characteristics. For example, the kg/m2 formula is irrelevant with increasing age, since muscles are largely replaced by adipose tissue, and fat is light. Thus, the success and safety of the diet depends on the right goal - the number of kilograms that need to be removed must be adequate.
Here are the four phases you need to go through: 1 attack, 2 alternation, 3 stabilization, 4 consolidation. The first stage is short - it is needed to build motivation. The main period of weight loss is the second. The next two are designed to promote normal weight and a healthy diet.
Attack
This stage is extremely important in terms of time. The nutritionist will tell you how many days the diet should take, usually the phase lasts 1-7 days. The menu is very strict, proteins are allowed: lean meat, fish, chicken, eggs, low-fat dairy products, soy, tofu. There are 68 species in total. Also 1 tablespoon of oat bran, 2 liters of clean water. All carbohydrates, oils, fats, vegetables and fruits are prohibited. It is necessary to perform physical exercises for at least 30 minutes.
Active weight loss occurs, the body will use up all reserves of carbohydrates (glycogen in the liver). The excretory system will experience greater strain. A person will see the result of his efforts and will acquire a positive attitude before the main course of weight correction.
Alternation
The name of the phase perfectly conveys the meaning. During this period, the Dukan diet menu is expanded with 32 types of vegetables, 1 teaspoon of olive oil, 2 tbsp. bran. Days from the attack phase alternate with days of the extended menu 1/1, that is, proteins/proteins + vegetables, oil. This period, of course, depends on the amount of excess weight. Some will take a couple of months, others 1 year. Physical activity is not canceled.
What vegetables can you eat? In general, all the products are familiar and sold everywhere: cucumbers, tomatoes, beets, onions, green peas, bell peppers, cabbage.
At this time, a person feels better, receives more vitamins, but the weight comes off slowly - 1 kg per week on average. The alternation stage is followed until the weight drops to the target level. Under no circumstances should the number of protein days be increased. The body already endures a significant restriction, since 30 vegetables on a menu without carbohydrates is extremely small.
Consolidation
The correction course is nearing completion. The duration of the consolidation period depends on the number of kilograms lost - 1 kg will take 10 days. A combination of products from the first and second stages on a daily basis is allowed. One day a week remains on the attack system (only proteins), twice a week there is a festive menu (dessert, wine). Bran and a teaspoon of oil daily, physical activity. At this time, very little weight is lost, but it should be maintained at the achieved level.
Stabilization
The stage involves nutrition, as during the consolidation period. There remains one all-protein day per week, use 3 tablespoons of bran. 100 types of permitted products are combined.
- Examples of protein foods: cheesecakes, omelet, boiled egg, baked fish, boiled chicken breast, shrimp, stew, kefir, milk, yogurt, cottage cheese (low fat and no sugar).
- Vegetables: asparagus, spinach, pumpkin, radish, mushrooms, Brussels sprouts and white cabbage, eggplant, zucchini.
Flaws
No matter what positive things are said about the Dukan diet, we must admit that any weight loss system is stressful for the body.
Let's list the specific disadvantages:
- Decreased immunity.
- Poor health during the attack phase (fatigue, thirst, headache, rapid pulse, poor sleep, digestive disorders, dehydration).
- Lack of vitamins, minerals and other nutrients, leading to the risk of developing abnormalities in the hormonal, nervous, cardiovascular and digestive systems.
- Having to use only 100 types of products is extremely tedious for most people.
- Daily intake of bran, which has an unpleasant taste.
- Lack of reliable research on the safety of the diet.
Contraindications
Usually people who have disorders in the endocrine, nervous or vascular systems suffer from excess weight. But the Dukan diet is not recommended for them. It is also prohibited for stomach pathologies (gastritis, ulcers). As soon as a person with stomach problems starts eating bran, his gastritis will immediately return. It is strictly forbidden for people with kidney disease to follow this diet, since they bear the brunt of removing protein breakdown products. The same can be said about pathologies of the liver and pancreas. In general, the method requires a completely healthy gastrointestinal tract. The system cannot be used in the presence of kidney stones, gall bladder stones or gout.
Benefits of the Dukan weight loss method:
- A person learns the discipline of nutrition through personal experience, studies the quality of products, and ultimately can get used to a healthy diet.
- In the first stages, when applied correctly, the method helps almost everyone quickly get rid of extra pounds.
- The diet does not require fasting. According to the plan, various proteins are allowed in any quantity.
- Develop the habit of exercising in the fresh air for at least 30 minutes a day.
How to lose weight without risk to health?
If excess weight is a serious concern, then it is advisable to consult a nutritionist. Having considered all the pros and cons of the patient’s health, the doctor will recommend an individual diet. Typically, carbohydrate foods are reduced from the menu, but never removed completely. It's easier to indulge in a plate of spaghetti, but then reduce the amount of sugar or fat at your next meal. With this approach, the body does not include a protective mechanism for preserving energy reserves when every gram of carbohydrate is stored in fat. The doctor will draw up a menu that will contain omega 3, 6 and 9, all vitamins and minerals. The food will become complete and varied, but its total volume will have to be somewhat reduced. You can make calorie control a habit by increasing your physical activity as needed.
The information is provided for informational purposes and does not constitute medical advice or treatment guidance. Do not self-medicate; if symptoms of the disease appear, consult a doctor.