What is the dukan diet. The Dukan Diet - the whole truth from a nutritionist. About side effects

In 2016, she was included in the rating of "Best diets for healthy eating". According to only official statistics, of all those who are losing weight, every third tried it. Despite the flurries of criticism, the number of those who were able to lose weight is growing. It was developed over 30 years ago, but only in recent years 5 came such popularity.

Essence

The technique was developed by a famous French nutritionist. He himself called it: "Eat and lose weight," - and in these words lies the whole essence of the Dukan diet, since it involves the use of hearty, but low-calorie foods. A large selection of fish, meat, dairy dishes does not exhaust the body physically, and you - mentally. Despite the duration of the “hunger strike”, it is tolerated quite easily and makes you feel great.

The main principle of the diet is the use of predominantly protein foods against the background of a complete rejection of carbohydrates.

Some statistics. The diet was developed by the French doctor Pierre Dukan. She rose to prominence with the publication in 2000 of his book I Can't Lose Weight, which has sold over 10 million copies, published in 32 countries, and translated into 14 languages.

Description of stages

The weight loss path is divided into stages (phases), each of which is responsible for certain processes occurring in the body, and involves a specific set of allowed and prohibited foods.

Stage 1. Attack

The most difficult and at the same time effective of all is the “Attack” phase, when carbohydrate food is completely replaced with protein. It starts the fat burning process. Here, weight loss ranges from 4-7 kg.

To determine the duration of the stage, you need to decide how many extra pounds you want to get rid of in the end. The larger the number, the longer the phase will be. If it is 15-20 kg, it will take 5 days, if 30 kg - all 10, but this is the maximum allowable diet period

Attack allows you to use 72 . Dishes can be boiled, stewed, steamed, baked, grilled - even fried, but without oil. Portioning is also not limited, that is, you can eat as much as you want.

The principle of operation is the launch of metabolic processes with high speed: carbohydrates do not enter the body, and it has to replenish energy reserves from fat.

Stage 2. Cruise / Alternate

A very long phase, which many do not withstand precisely because of the deadline. Here, Dukan suggests alternating exclusively protein days with protein-vegetable days. You will have to continue until you see the desired number on the scales. Usually the second stage lasts 2-6 months.

The doctor himself recommends the classic alternation scheme: a day - the use of protein foods, a day - protein and vegetables. Although you can choose another option - more convenient for you and suitable for your body: 2/2, 3/3 and even 5/5.

From the point of view of the processes launched in the body, the second phase prevents the depletion and atrophy of organs due to a lack of vitamins and an excess of protein.

Stage 3. Consolidation / Consolidation

The third phase allows you to gradually return to your usual diet. The goal is to fix the weight loss results achieved in the previous phases and not regain the lost weight.

Here it is very important to correctly calculate the duration of the stage: for each kilogram dropped, 10 days of consolidation are charged. For example: you lost 10 kg - sit in this phase for 100 days. Do not be afraid of such large numbers, because not only carbohydrates are allowed here, but also such amenities as sweet desserts in the form of cakes and pastries.

Stage 4. Stabilization

The fourth phase returns to the usual diet, but subject to a number of rules:

drink up to 2 liters of water per day;
walk a lot in the fresh air;
climb the steps of each staircase that you meet on the way - exclude elevators and escalators;
play sports or at least do exercises in the morning;
regularly arrange fasting days;
consume daily 3 tbsp. l. oat bran.

According to Dr. Dukan, kilograms after his diet return only to the lazy, who lead a passive lifestyle. He offers to get involved in an active hobby in order to forget about being overweight forever. If you consolidate the results with physical activity, the body will acquire the desired harmony.

From the biography. The French Council of Physicians has ruled that by practicing medicine for business purposes, Ducan violates the professional code. In 2012, he was expelled from this Council at his own request. In 2014, a nutritionist was struck off the medical register for promoting his diet commercially.

Product Lists

Deciding on the Dukan diet, you need to know exactly what you can eat and what you can’t. Moreover, for each stage of weight loss, there is a table of allowed products, which you need to constantly look into.

Phase Attack

Phase Alternate / Cruise

Phase Consolidation / Consolidation

Phase Stabilization

If you need a more extensive list of approved products for each stage, you can find them in Dr. Dukan's book, I Can't Lose Weight.

Reference Information. In the last phases of the diet, Dukan allows the use of Shirataki - long noodles white color from glucomannan. It is considered a unique low-calorie product that perfectly saturates and at the same time helps to lose weight.

Contraindications and harm

Since an avalanche of criticism from doctors fell on the diet, you need to understand that protein weight loss cannot pass without a trace for the body. Prolonged absence of carbohydrates in the diet can result in serious health problems. Therefore, you need to imagine initially what the harm of such a weight loss system is.

Firstly, it has contraindications, non-observance of which will lead to disruption of the work of many body systems:

the presence of diseases of the cardiovascular system and predisposition to them;
kidney dysfunction;
liver pathology;
hypertension;
problems in the reproductive system;
diseases of the bones, joints and spine;
diabetes;
adolescence and old age;
pregnancy and lactation;
allergy;
diseases of the gastrointestinal tract.

With caution, such a diet should be treated by people who are engaged in mental work, whose work requires increased concentration of attention (drivers, doctors, etc.), as well as those suffering from metabolic disorders and prone to depression.

Since the diet involves losing weight over a long period (sometimes up to six months or more), before you sit on it, you must definitely undergo an examination and obtain a doctor's permission.

You should immediately make a reservation about what you may encounter in the hospital by asking the doctor's opinion about this nutrition system. Pierre Ducane is not favored in his former professional environment, as he turned the ideas of medicine into a business and made a considerable fortune from them. So do not be surprised by the negativity in his direction.

Secondly, the obvious disadvantages of the Dukan diet can manifest itself in the following side effects:

in the absence of carbohydrates in the diet, the body begins to actively break down not only fats, but also muscles (keep in mind that the heart is also a muscular organ);
without carbohydrates, ketone bodies accumulate in the blood, which can provoke metabolic acidosis and lead to acetone poisoning;
even 2 liters per day is not guaranteed normal functioning kidneys - therefore, many losing weight complain of pain in this area and acetone breath;
carbohydrates regulate the work of nervous tissues - no other substances will take on such a function, which means that breakdowns and depression will be constant companions of losing weight according to such a system;
carbohydrates are the only source of energy for the brain, which requires about 100 grams of pure glucose daily, but where does it get it from on a protein diet;
a lack of fat increases the risk of neurodegenerative diseases (for example, Alzheimer's disease) by several times;
lack of dietary fiber in the diet leads to chronic constipation, bad smell from the mouth, deterioration of skin conditions.

Yes, the Dukan diet gives excellent results already at the first stage of losing weight. But at the same time, it is very important to correctly calculate your own strengths and be sure that the body will not fail, having experienced such severe stress.

Criticism. Dr. Louris Aronie spoke out strongly against the Dukan diet. According to him, an abundance of protein for a long time is too serious a blow to the kidneys.

Pierre Dukan

The Pierre Dukan diet is a whole system of weight loss and protein nutrition, which you need to get used to in order to comprehend all its wisdom. If you don’t have time to read his books, follow the recommendations that will help you correctly form the menu and reset overweight enduring the test to the end.

Products

It is tempting to eat ham and beef as part of this diet. However, do not forget that these products increase the level of cholesterol in the blood and slow down metabolic processes. And allowed crab sticks are completely harmful.

So tip number 1: don't be fooled by these goodies and limit your diet to healthy protein sources, which are chicken fillet, turkey, rabbit, quail eggs, fish, cottage cheese, yogurt, kefir.

Drinking regime

Drink plenty of fluids to avoid kidney problems. To digest just 1 gram of protein, you need 42 ml of water. According to Dukan, in the first three stages of the diet, 1.5 liters per day will be enough, but in the stabilizing phase, this amount is recommended to be increased to 2 liters.

Physical exercise

For proper dieting, it is necessary to provide the body with moderate, but mandatory physical activity, which the doctor also paints in phases:

Phase I - daily 20-minute walk + sports;
Phase II - daily 30-minute walk + sports;
Phase III - daily 25-minute walk + sports;
Phase IV - daily 20-minute walk + sports.

breakdown

What to do if there was a breakdown, you allowed yourself too much and ate forbidden foods without bringing the diet to its logical conclusion? Dukan suggests in this case not to despair and adhere to the following tactics:

make the next 2 days exclusively protein;
if the breakdown occurred in the “Attack” phase, it must be extended by 2 days;
increase daily water intake to 2 liters;
sleep more than usual;
daily walks should be at least an hour in the next 3-4 days;
limit salt intake.

Bran

Great importance is given to bran. First, they need to be consumed daily. Secondly, strictly in the indicated dosages:

attack: 1.5 st. l.;
alternation: 2 tbsp. l.;
fixing: 2.5 tbsp. l.;
stabilization: 3 tbsp. l.

Weight calculation

To determine the duration of each of the stages, you need to calculate the weight, how many kg you would like to lose weight in the end, and draw conclusions in accordance with the following table:

If it seems to you that the diet is very easy, as it involves a wide selection of protein foods, you are mistaken. In fact, it is very difficult to endure such a long marathon without carbohydrates.

On a note. Dukan's Peru owns 4 more books: "60 Days with Dr. Dukan", "350 Dukan Diet Recipes", "Recipes for the Dukan Diet Slow Cooker", "Dukan Diet Desserts".

In the early days of losing weight, it can be very difficult to make a menu. It seems that there are a lot of products, but how to combine them into one dish and form a low-calorie diet for 1 day, and even more so for 1 week, is not always clear. For this, there are sample menus for each phase, on the basis of which you can create your own, taking into account individual preferences.

Detailed menu for each day of the "Attack" phase for a week

Cruise

Anchoring

Express diet for a week

Recently, Dukan has developed a new weight loss program according to his system - an express diet for 7 days (other names are "Dukan's diet light", "Nutrition ladder"). This is a lighter version of the basic technique.

Analogues. The Dukan diet is similar to the Atkins and Kremlin diets.

Recipes

It is very important to choose the right recipes for the Dukan diet so that they meet its basic principles and do not violate common system weight loss.

Seafood salad

Suitable for any phase of the diet.

Ingredients:

4 things. squid;
2 eggs;
pack of crab sticks of 8 pcs.;
100 gr of peeled shrimp;
20 gr of red caviar;
120 grams of fat-free yogurt;
2 tsp mustard.

Cooking:

Boil and cool eggs and squid.
Make dressing from yogurt and mustard.
Grind all ingredients into straws.
Mix, season with prepared sauce.
To stir thoroughly.

Ingredients:

3 l skimmed;
200 gr boiled chicken breast;
2 eggs;
greenery;
salt pepper.

Cooking:

Finely chop the breast.
Chop the egg.
Chop greens.
Salt, pepper.
Fill with kefir.

Shirataki with chicken hearts

Ingredients:

125 gr shirataki;
250 gr chicken hearts;
100 gr of bell pepper;
100 gr onions;
100 gr of leeks;
1 tomato;
1 st. l. tomato paste;
greens, black and red pepper, paprika, Italian herbs.

Cooking:

Boil hearts. Cool and clean.
Cut peppers and onions (both varieties) into strips.
Fry peppers and onions in a pan in a small amount of vegetable oil.
Add hearts to them.
Transfer to a cauldron.
Dilute tomato paste with water 1:1.
Add diluted tomato paste, spices to the cauldron.
Simmer covered over low heat for half an hour.
Cut the tomato, greens, add them 5 minutes before the end of the stew.
Boil Shirataki noodles (3 minutes).
Mix it with vegetable stew and hearts.

Cottage cheese casserole (dessert)

Suitable for all phases of the diet, except Attack.

Ingredients:

300 gr fat-free cottage cheese;
3 eggs;
150 gr bifidokefir 1%;
3 art. l. oat bran;
3 pcs. sweetener;
vanilla.

Cooking:

In 1 tsp. Dissolve sweetener tablets in water.
Add the rest of the ingredients, mix with a mixer.
Lay out on parchment paper.
Bake at 180°C for 1 hour.

Despite the ambiguity of this system of weight loss, Dukan's diet- one of the few that gives good results. The only question is how to withstand its strict canons for such a long time and stay healthy. According to doctors, it adversely affects the functioning of the kidneys. Still, it's worth a try.

Another diet from the TOP the best systems for weight loss, in our article: "".

The average daily calorie content is 950 kcal.

The Dukan diet is not a diet in its direct sense (like), but refers to nutrition systems (just like). The author of this nutrition system, Frenchman Pierre Dukan, has been working in nutrition for over 30 years, resulting in an effective multi-phase technique for weight loss.

The Dukan Diet menu is based on high-protein, low-carb foods such as fish, lean meats, and eggs. These products can be used without restrictions in the first phase of the diet. Protein low-carbohydrate food does not contain excess calories and well reduces the feeling of hunger. The author's version of the diet limits the duration of the first phase to no more than 7 days, otherwise unacceptable damage to health can be caused.

This diet fits perfectly into the modern rhythm of life, when high performance and concentration are required throughout the day, which are difficult to achieve on other low-carbohydrate diets (like).

The duration of the Dukan diet can reach several months, and the diet menu is quite diverse and weight loss is not accompanied by stress for the body. And for such a long period of time, the body gets used to a new, normal diet, i.e. metabolism is normalized.

Are common Dukan Diet Requirements:

every day you need to drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water;
add oat bran to food daily (the amount will depend on the stage of the diet);
do morning exercises every day;
take at least a 20 minute walk in the fresh air every day.

The Dukan Diet contains four independent phases, each with specific dietary and food requirements. It is clear that the effectiveness and efficiency will depend on the full and precise compliance with the requirements in all phases of the diet:

phase attacks;
stage alternation;
phase anchoring;
phase stabilization.

The first phase of the Dukan diet - "attack"

The first stage of the diet is characterized by a significant reduction in volume and rapid weight loss. The first stage has the most stringent requirements for the menu and it is highly desirable to fulfill all of them impeccably, because. the overall weight loss in the entire diet is determined at this stage.

As part of the menu at this stage, priority is given to products with a high protein content - these are products of animal origin and a number of fermented milk products with a low fat content (fat-free).

At this stage, dizziness, dry mouth and other signs of deterioration in well-being are possible. This shows that the diet is working and there is a loss of adipose tissue. Because duration of this phase has a strict time limit and depends on your well-being - if your body does not accept such a diet, reduce the duration of the phase to the minimum possible, but if your health allows, then increase the duration of the phase to the upper limit in your overweight range:

overweight up to 20 kg - the duration of the first phase is 3-5 days;
overweight from 20 to 30 kg - the duration of the phase is 5-7 days;
overweight more than 30 kg - the duration of the first stage is 5-10 days.

Maximum duration the first phase should not be more than 10 days.

Allowed foods in the Dukan diet in the first phase:

be sure to eat 1.5 tablespoons of oat bran every day;
be sure to drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water daily;
lean beef, horse meat, veal;
veal kidneys and liver;
skinless chicken and turkey meat;
beef or veal tongue;
any seafood;
eggs;
any fish (boiled, steamed or grilled);
low-fat dairy products;
onion and garlic;
lean (low-fat) ham;
you can add vinegar, salt, seasonings and spices to food.

All foods allowed in the diet during the day can be mixed as you like.

In the first phase should be excluded:

sugar
goose
duck
rabbit meat
pork

The second phase of Dr. Dukan's diet - "alternation"

This phase got its name because of the nutrition scheme, when two different diet menus “protein” and “protein with vegetables” alternate with equal duration. If before the start of the diet, excess weight was less than 10 kg, then the interleaving scheme can be lengthened or shortened at any time. Example options:

one day protein - one day "vegetables + proteins"
three days "squirrels" - three days "vegetables + proteins"
five days "squirrels" - five days "vegetables + proteins"

If, before the start of the diet, excess weight was more than 10 kg, then the alternation scheme is only 5 for 5 days (i.e. five days of "squirrels" - five days of "vegetables + proteins").

The duration of the second stage of the Dukan diet depends on the weight lost during the first stage of the diet according to the formula: 1 kg of weight loss in the first stage - 10 days in the second phase of the "alternation". For example:

total weight loss in the first stage 3 kg - duration of the second phase 30 days
weight loss in the first stage 4.5 kg - duration of the alternation phase 45 days
weight loss for the first phase of the diet 5.2 kg - the duration of the alternation phase is 52 days

At the second stage, the results of the first phase are fixed and the diet approaches the usual one. The main goal of this phase is to prevent the possible return of the kilograms dropped during the first phase.

The menu of the second phase of the Dukan diet contains all the products from the first phase for a "protein" day and the same products with the addition of vegetables: tomatoes, cucumbers, spinach, green beans, radishes, asparagus, cabbage, celery, eggplant, zucchini, mushrooms, carrots, beets, peppers - for the day according to the menu "vegetables + proteins". Vegetables can be consumed in any quantity and method of preparation - raw, boiled, baked or steamed.

Allowed foods in the Dukan diet in the second phase:

sure every day add to food 2 tbsp. spoons of oat bran
necessarily daily drink at least 1.5 liters of plain (still and non-mineralized) water
all menu items of the "attack" phase
vegetables without starch
cheese (fat content less than 6%) - 30 gr.
fruits (no grapes, cherries and bananas)
cocoa - 1 tsp
milk
starch - 1 tbsp
gelatin
cream - 1 tsp
garlic
ketchup
spices, adjika, hot pepper
vegetable oil for frying (literally 3 drops)
gherkins
bread - 2 slices
white or red wine - 50 g.

Additional products of the second phase must not be mixed as products from the first stage - from them, only two any products can be selected daily. In this case, the products of the first phase, as before, mix randomly.

In the second phase should be excluded:

cereals
avocado
lentils
peas
potato
pasta
beans
corn

The third phase of the Dukan diet - "fixing"

During the third phase, the weight achieved in the first two stages is stabilized. The duration of the third phase of the diet is calculated, as well as the duration of the second phase - according to the weight lost during the first stage of the diet (10 days per 1 kg of weight lost in the first stage - 10 days in the third phase of "fixing"). The menu is even closer to the usual.

At the third stage, you need to follow one rule: during the week, one day must be spent on the menu of the first phase (“protein” day)

Allowed foods in the Dr. Dukan diet in the third phase:

sure every day add 2.5 tbsp. tablespoons of oat bran
every day is a must you must drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water
all products of the menu of the first phase
all vegetables of the second phase menu
fruits daily (except grapes, bananas and cherries)
bread 2 slices
low-fat cheese (40 g)
you can potatoes, rice, corn, peas, beans, pasta and other starchy foods - 2 times a week.

Twice a week you can eat anything, but only instead of one meal (or instead of breakfast, or lunch, or dinner).

The fourth phase of the Dukan diet - "stabilization"

This phase is no longer directly related to the diet itself - this diet is for life. There are only four simple restrictions to follow:

every day it is imperative to drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water
be sure to add 3 tbsp to food every day. spoons of oat bran
daily any amount of protein food, vegetables and fruits, a slice of cheese, two slices of bread, any two foods high in starch
any one of the days of the week must be carried out according to the menu from the first phase (“protein” day)

These four simple rules will allow you to keep your weight within certain limits, eating whatever you like for the remaining 6 days of the week.

Benefits of the Dukan Diet

The most important plus of the Dukan diet is that lost kilograms do not return. Even a return to normal mode after a diet, does not cause weight gain for an arbitrarily long period of time (you only need to follow 4 simple rules).
The effectiveness of the Dukan diet is very high with rates of 3-6 kg per week.
Diet restrictions are extremely small, so that it can be carried out at home, at lunchtime at work, and in a cafe and even in a restaurant. Even alcohol is allowed, so you will not be a black sheep when invited to an anniversary or corporate party.
The diet is as safe as possible - it does not involve the use of any chemical additives or drugs - every single product is completely natural.
There is no restriction on the amount of food consumed (only a small number of diets can boast of this - buckwheat, and).
There are no strict restrictions on the time of meals - suitable for those who get up early and those who like to sleep.
Weight loss is significant from the very first days of the diet - you are immediately convinced of its high effectiveness. Moreover, the effectiveness does not decrease, even if other diets no longer help you (as in).
The diet is very easy to follow - simple rules do not require preliminary calculations of the menu. And a large number of products provide an opportunity to show their culinary talents (this is for those who love to cook and eat).

Cons of the Dukan Diet

The diet limits the amount of fat. Discuss with your doctor the possibility of a diet and allowable restrictions. May need to change the menu with an additional minimum supplement vegetable oils(e.g. olive).
Like all diets, Dr. Dukan's diet is not completely balanced - therefore, it is necessary to additionally take vitamin and mineral complexes.
The first phase of the diet is quite difficult (but its effectiveness during this period is the greatest). During this time, increased fatigue is possible.
The diet requires the daily consumption of oat bran. This product is not available everywhere - pre-order with delivery may be required. Of course, in this case, the order will need to be placed in advance, taking into account the time of order preparation and delivery.

The effectiveness of the Dukan diet

Practical results are confirmed by clinical practice. Efficiency in this case refers to the stabilization of the achieved weight after two time intervals: the first from 6 to 12 months and the second from 18 months to 2 years with the results:

6 to 12 months - 83.3% weight stabilization
from 18 months to 2 years - 62.1% weight stabilization

The data confirm the high effectiveness of the diet, because. even 2 years after the diet, 62% of those who went through the observation of the weight remained within the limits achieved during the diet.

Excessive excess weight is the result of a violation of metabolic processes in the human body. This problem can affect both adults and children. The most effective and uniformly correct solution to this problem lies in the individual selection of the right nutrition complex along with an increase in physical activity. However, most often people are looking for simpler and quick ways, which are less effective and sometimes very dangerous to health.

The Dukan diet is perhaps one of the most famous, but at the same time controversial diets of our time. Of course, we can immediately say that this nutrition system really works when it comes to reducing the total body weight. But, it also has many side effects, which can adversely affect the health of a person who is losing weight and even bring irreparable harm to the body.

background

In his book “I Can't Lose Weight”, the famous French doctor Pierre Dukan promises to teach the reader how to effectively deal with excess weight and stabilize the result thanks to only two food groups, animal proteins and vegetables. It would seem that another contradiction, but Ducan's author's technique is gaining recognition in a matter of months, finds thousands of followers and receives hundreds of rave reviews.

Having received recognition from the society of losing weight, Pierre faced an absolutely opposite reaction in the face of his colleagues. Moreover, many openly opposed, citing quite weighty arguments not in favor of the diet. Many may say that this is banal envy, because Pierre has achieved great success and made a fortune. But, in fact, all the facts speak of a fairly well-founded criticism.

From that moment, the confrontation of the parties began. Most nutritionists, scientists and experts in the field of balanced nutrition advocate the use of cereals and other foods in the diet that contain carbohydrates and fats in their systems. diet food. Dukan stated that effective weight loss, especially at first, these types of nutrients should be completely excluded.

What is the diet?

As you already understood, if you exclude carbohydrates and fats from the diet, protein will remain. It was this single-substance diet that Dukan first proposed 30 years ago. According to him, it is the pure proteins used during the first few days that are the real driving force behind any effective nutrition system and can guarantee good result thus motivating the person to further work above oneself.

The diet itself consists of four stages, each stage solves a specific problem and should be clearly in its place.

1. Attack

The “Attack” or “Shock” stage is always the first, short and quite effective. Only protein products are allowed: meat, fish, poultry, eggs, as well as some low-fat dairy products.

How long does this stage last? Attack, as a rule, last from 1 to 10 days, no more. It all depends on how many kilograms excess weight in a person. For example, if you need to lose 5 kilograms, this phase should last from 1 to 2 days. In the case of a figure of 10-12 kilograms of excess weight, the shock stage will last from 2 to 3 days. In more complex cases, from 15-20 kilograms overweight, a person will need to extend the first stage and sit on it - from 7 to 10 days. It is quite complex and not all losing weight people can withstand such a load.

2. Alternation

Stage “Alternating” or “Diluting” - the desired weight is reached. In addition to meat, vegetables (cucumbers, tomatoes, cabbage, and so on) are included in the diet, but not starchy (potatoes, lentils, peas, beans, etc.). Now protein days alternate with protein-vegetable days. This is done in order to include fiber in your diet. This component improves the digestive system. It is especially important to include enough of it in your diet if you eat a lot of meat, which is very difficult to digest and takes a long time for the body to break it down.

In addition, girls who once practiced various diets know that by consuming a lot of vegetables, we clog our stomach, thereby satisfying the feeling of hunger for a long period of time. It also plays a significant role in the Dukan method of losing weight. At this stage, protein continues to play the main role.

The scheme of alternation of purely protein and protein-vegetable days can be varied. Everything can depend on the individual wishes of the person. The simplest and most effective scheme looks like this: 1 day - protein food, the second day - protein intake with vegetables.

3. Fixing

Stage “Consolidation” or “Conclusion” - The menu expands, cheese, fruit and some bread are introduced. The body gets used to the new weight. Calculating the duration of the stage is simple, you need to multiply the number of kilograms dropped by 10. For example, if you lost 10 kilograms, you will have to sit in the third stage for 100 days. This stage is that your body must get used to the new weight and fix it. Quite a difficult phase from the psychological side. The main problem of all losing weight people is weight retention.

Many, after the end of sitting on some kind of diet, break down, and the body again rapidly begins to gain lost kilograms. After such disruptions, appearance a person can significantly worsen than it was before the diet. Why? See here.

For this reason, the stage is quite difficult. It is necessary to restrain yourself, still limiting yourself in nutrition. By the way, this is very important point. In the final phase, you can not eat whatever your heart desires. There are many nuances to be explored.

4. Stabilization

Stage "Stabilization" - The final stage aimed at stabilizing the life-long result. The rule of protein Thursday is introduced, all other days you eat without restrictions. That is, for the rest of your life you will have to eat, adhering to the fourth phase.

In general, as you can see, Ducan did not discover anything new. I just took a few well-known diets, corrected them a little, added something from myself and you're done. This diet gives such an impression, because with the naked eye you can see that it is not at all balanced.

results

It is worth noting that really worthwhile and sometimes impressive results achieved only by the most patient and disciplined patients who have good health and complete absence chronic diseases. A person who is losing weight on the Dukan diet should understand that having started the first stage, one should not leave things halfway, because it is this behavior that often causes adverse reactions from the body.

The numbers given by doctors and their patients on the Dukan diet usually range from -5 to -15 kg in two weeks. Further events develop according to the two most popular scenarios. The patient either abandons the diet for joy and soon the lost kilograms return. Or it moves to the next stage, where violations in the work of organs and systems are already waiting for it.

Of course, it is pointless to deny the fact that this weight loss nutrition system really works. But, if you think about it, fasting or there, some kind of kiwi diet can also help reduce weight, but this does not mean that all these methods are good for health and will not bring harm.

About side effects

I belong to the category of specialists who consider the Dukan diet to be specific, and in inept and inexperienced use, it is completely dangerous. You need to understand that this principle nutrition contributes to the disruption of carbohydrate, fat and, as a result, protein metabolism, which in turn leads to the expected health problems. The main disadvantage of this diet is that it UNBALANCED, as mentioned above. That is, a person during such a diet does not receive the required amount of proteins, fats, carbohydrates, vitamins and minerals that we urgently need. Naturally, all sorts of problems begin, which we will discuss below.

Excluding carbohydrates and fats from the diet, a person provokes impaired kidney function, hormonal disruptions, disorders menstrual cycle in women, nervous disorders, fainting spells, dizziness and headaches, due to a lack of B vitamins, as well as dyspeptic phenomena, in particular, constipation due to the lack of products containing high-grade dietary fiber in the menu.

Judging by the many reviews from people who have eaten this diet, headaches can continue for a long time, even after the end of the first stage.

For the same reasons, an increase in cholesterol levels occurs, which leads to problems with the heart and blood vessels. In many patients, gout may worsen, the function of the gallbladder and pancreas will decrease.

Dukan claims that you won’t have to starve on his diet, since clear portion sizes can be ignored, and calories can’t be counted. However, it is worth considering that at one meal, the body is able to absorb a limited amount of protein food, and its excess will undergo fermentation processes in the intestine, which will contribute to the growth of pathogenic microflora. In addition, as you know, protein in excess is quite toxic, therefore, kidney problems should be expected. A huge number of people complained that the diet, of course, is effective, but there are many side effects and many people sit on it. KIDNEYS.

Often, patients eating according to Dukan develop the smell of acetone from the mouth and symptoms of general intoxication, this is due to ketosis.

Exactly ketosis, or " KETOGENIC DIET is at the heart of Dukan's program. Due to the lack of carbohydrates in the diet, the body switches to the consumption of its own fats as a reserve source of energy. The body receives energy from ketone bodies, which are formed as a result of the breakdown of fat. However, do not forget that at first, a starving body will exhaust its glycogen stores, which is stored in the liver, and only then will it take on fat. When the liver stores are depleted, ketosis begins. The success of the process depends on the ability of the pancreas to produce insulin. If the gland is not able to produce enough insulin, the acid-base balance of the body is disturbed.

The body goes into a state of ketoacidosis. There is an increase in blood acidity, a condition requiring emergency medical care, in severe cases can be fatal. It is for this reason that many patients, and especially patients diabetes Types 1 and 2, the “ketogenic diet” state should be avoided.

During the study, 51 women aged 19 to 64 were interviewed, who ate the Dukan diet and went through all the stages from start to finish. The results showed that all people on this diet consumed an increased amount of protein compared to the recommended dietary allowances. At the same time, due to the low consumption of fruits and vegetables, the carbohydrate intake was minimal. Also, the norm of potassium, iron, vitamins A, D and B2 was exceeded, but with a low level of vitamin C and folate, which are vital for humans. Multiple violations have been identified digestive system. Eating the Dukan diet in the long term can pose a threat to human health, kidney problems, liver disease, osteoporosis and the development of cardiovascular diseases.

By the way, folic acid deficiency can cause disease Addison-Birmer And neural tube defects. There are big problems with nervous system etc.

Today, this is not just some kind of diet, it is a well-known and very well-promoted brand, under whose name many books are published with recipes restaurants open with their own menus. In general, the main goal is not to help people really get rid of excess weight and do it without harm to health, but to earn as much money as possible.

No wonder many nutritionists speak negatively about this nutrition system. As you know, Pierre Dukan was officially excluded from the French medical register, due to the fact that he profits from people by promoting an incorrect and unbalanced diet, which can have a very negative impact on human health.

Of course, on many Internet resources you can find completely different information, which describes many positive facts. In the comments under such articles, you can read a large number of comments from enthusiastic people who praise this diet. I recommend not to trust anyone, as a simple informational article can turn out to be an ordinary advertisement, and comments can be easily faked.

In conclusion, I want to note that the Dukan diet, like most carbohydrate-free and low-carb diets, is alive, and no one can ban them, but I don’t recommend sitting on them on their own, without medical support. Especially for people with chronic diseases, metabolic disorders and symptoms of kidney failure.

Most The best way lose weight is the right and balanced diet. As you increase your protein intake, don't forget to consume vegetables and fruits for improved digestion. Consume a sufficient amount of complex carbohydrates that are found in cereals: oatmeal, buckwheat, lentils, etc.

If you want to lose weight, just eat healthy, do not exceed daily allowance calories when losing weight () and eliminate all junk food from your diet. Also, don't forget about physical activity, which will help speed up the process of losing weight and make the body beautiful and fit.

If you have tried the Dukan diet, leave your feedback in the comments. Share your experience with everyone!

SOURCES

Article author

Family doctor, nutritionist, nutritionist, nutritionist, cosmetologist, esthetician, women's health. Total work experience over 5 years. Contacts: [email protected],

Dietitian Pierre Dukan says you can eat as much as you want and still lose weight. Lifehacker found out whether this is real without harm to health.

What is the Dukan Diet

I must say, the dietitian Pierre Ducan did not invent anything new. His brainchild is a reworked combination of two equally well-known nutrition systems: the Atkins diet and. They are based on the consumption of foods high in protein and low in carbohydrates.

The diet became widely known after the publication of Dukan's book I Can't Lose Weight. Most of the diet helped to lose weight very quickly. And this despite the fact that the portion sizes were not required to be limited. It was enough to refuse some products.