Ducan's diet

This diet was developed by French dietitian Pierre Ducan. It gained especially wide popularity in 2000, after the publication of the scientist's book "I can't lose weight", which described in detail the basic principles and characteristics of this 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 meals for each day. ("60 Days with Dr. Dukan", "350 Dukan Diet Recipes", "Dukan Diet Slow Cooker Recipes", "Dukan Diet Desserts").

However, this technique has a mixed reputation in the scientific community. For example, in 2013, American doctor, weight loss expert Luris Aroniye criticized diet at an international seminar in Austria on lipid metabolism and the principles of a healthy diet. He argued that long-term diets low in carbohydrates have a negative impact on kidney function and can lead to kidney failure. In addition, Pierre Dukan's technique, although it can lead to weight loss, is almost always fraught with "breakdown" and the subsequent return of lost weight.

Since January 2014, Pierre Ducane has been removed from the register of doctors for violating the professional code (he treated medicine as a job and too aggressively promoted his own diet plan). But already in 2016, this method took 34th place out of 38 on the "Best Diet for Healthy Eating" scale. It is important that the list with such a promising name was not created by anyone, but by the American Board of Health Experts, which consists of experienced nutritionists, endocrinologists, cardiologists and psychologists. If the methodology of the "embarrassed" Frenchman was recognized as worth mentioning on the list of the best industrial products, then it is not so simple with it. Let’s try to understand the main thing.

Abbreviations (abbreviations) Dukan's child

Describing his methodology in articles and books, Pierre Dukan actively used abbreviations that have long been "popular", widely used on the Internet, and have become almost standard for discussing a number of nutrition issues:

> zxtable border = "1" cellpadding = "0" >Reduction Deciphering DD Ducan's diet OO Oat bran ON wheat bran RO Rye bran QC Cornstarch ZHZhK Cocktail for burning fat Sahzam, Sugarzam Sugar substitute Krahsod A meal containing starch BW Pure protein days BO Protein and vegetable days PV Correct weight TV current weight ZhV Desired weight HB Starting weight FEAST Festive table warhead Protein Thursday COM Skimmed milk powder KD Critical days ADD Acceptable products Cruise Interleaved stage Fix it Consolidation phase stub Stabilization phase 1/1, 2/2, 3/3, 4/4, 5/5, 5/2 Schemes used in the alternation phase

Mechanism of action Dukan child

The basis of the diet is the state of ketosis - a natural metabolic process characterized by starvation of cells with carbohydrates. Due to the reduction in the amount of simple sugars, the body switches to a special mode of operation, in which energy from its own fat deposits is used to ensure vital activity. Therefore, the "according to Dukan" diet is based on "enhanced" consumption of protein-rich foods, and on limiting the amount of carbohydrates and fats:

• protein of animal or vegetable origin is absorbed for quite a long time, which provides a long-lasting feeling of satiety;
• to digest such food the body needs more energy than products of other categories (fats, carbohydrates, etc. ).

Advantages and disadvantages of Dukan diet

You can find many positive reviews about the Dukan nutrition system on the Internet. This includes:

• fairly rapid weight loss;
• there are no serious restrictions on the amount of portions;
• the menu can be adjusted to your own wishes and material possibilities: meat dishes can be replaced by low-fat offal, dairy products, cheeses, cheaper varieties of fish;
• no need to count calories.

Weight loss experts warn patients that weight loss with the Dukan diet is possible, but the following side effects may occur:

> zxtable border = "1" cellpadding = "0" >Lack of vitamins, trace elements The Dukan diet provides for a strict restriction of certain foods consumed. As a result, the body does not receive nutrients in the required amounts. Increased stress on the kidneys The breakdown of proteins in the digestive tract is accompanied by the release of acetone. With a proper, balanced diet, its excretion is low, ie within normal limits and imperceptible. High concentrations can lead to cerebral edema, respiratory disorders, cardiac activity, disturbances of consciousness, and even death. Lipid deficiency Fats are an important component for the human body, they ensure the normal functioning of many systems. Prolonged deficiency will lead to a decrease in the production of many hormones, disorders of internal organs. Fans of the Dukan diet often suffer from menstrual irregularities and inability to conceive. Weight loss through ketosis In the first phase, there is weight loss due to fluid loss. In this case, as a rule, no side effects are noticed. As soon as the body begins to use body fat as fuel, the body enters a state of ketosis, a major restructuring of many systems begins, followed by migraines, irritability and depression. All this increases the risk of developing heart disease, heart attack and stroke. Sweeteners Pierre Dukan suggests replacing the usual sweets with alternative sweets made from sweeteners. The most famous is aspartame. Numerous studies have identified more than 90 symptoms associated with its use. Moreover, the consequences are truly catastrophic: from cramps and joint pain to multiple sclerosis and lupus erythematosus. Poisoning by protein breakdown products The body can only absorb a certain amount of protein. Everything else will rot inside the gut, releasing toxic breakdown products. This can be evidenced by bad breath, which is often found in those who lose weight according to the Dukan system. Indigestion, stool problems Raw proteins cause the activation of pathogenic microflora, which disrupts the absorption of nutrients. Lack of fiber, fiber and fat can lead to long-term constipation.

All this should be taken into account before switching to a diet.

Where to start

You should start preparing for the diet by carefully studying its stages. Each of them will be discussed in more detail in a separate paragraph of the article. It is necessary to emphasize the basic principles and provisions, the products needed for the first time. Pierre Ducan advises to clean the refrigerator from "forbidden" products. In his opinion, 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 drinking 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 remove toxins from the body, somewhat relieving the load on the kidneys and organs of the excretory system.

It is also better to study recipe books (for example, create for yourself the most diverse menu for the week). It is recommended to clearly plan your diet for the next 2-3 days, make an accurate list of grocery purchases in advance. This will help avoid unplanned meals, harmful "snacks".

The essence of Dukan protein diet

The essence of a protein diet can be reduced to the following basic principles:

1. Products are divided into two main categories: prohibited and permitted.
2. The basis of the diet is foods rich in protein.
3. Carbohydrates and fats are almost completely excluded.
4. The amount of salt is minimized because it retains water in the body.
5. Alcoholic beverages are prohibited, only in the final phase it is allowed to use dry white wine for cooking.
6. Products from the list of "allowed" are practically unlimited in the amount of consumption.
7. Oat bran is one of the basic foods. They improve digestion and reduce the risk of constipation.

Dietary characteristics of Dukan

It will not be easy to stay on the Dukan diet for long. The following recommendations will help the body to adjust to some, prepare for a serious test:

• you should think about your diet in advance: gradually reduce portions, add protein foods, monitor water balance;
• study the recipes in advance, cook some of them. Boring, monotonous to me is the first step on the road to collapse;
• in the first phase, it is better to use a ready-made menu per day. You can find detailed tables on the Internet, based on which you can choose the diet according to your wishes;
• Stress and overload should be avoided whenever possible.

Four stages of Dukan's diet

The Dukan diet has four main stages:

1. An attack during which the main weight loss occurs. It lasts about five days.
2. Alternation for long-term weight loss. Continue until the desired weight is reached, it may take several months.
3. Fixing allows you to correct the result. The duration of this phase is calculated according to a certain formula and depends on the number of kilograms lost.
4. Stabilization that allows you to save the result for as long as possible.

Attack - the first stage of the diet

The attack is the first and shortest period of the Dukan diet, which lasts from two to ten days. It all depends on the amount of extra pounds. The easiest way to calculate the ideal weight is to subtract 100 from the height in centimeters. For example, for a height of 168 centimeters, the optimal body weight will be 168-100 = 68 kg.

Then you need to choose the duration of the attack phase:

> zxtable border = "1" cellpadding = "0" >Excess weight Duration 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 adhere to the menu, do not skip meals;
• consume at least 1-2 tablespoons of oatmeal daily;
• Do not limit yourself to portion sizes.
• turn off high-intensity training, a light walk is enough.

List of allowed products:

• beef;
• horse meat;
• veal;
• viscera: tongue and liver;
• bird;
• rabbit;
• ham of any meat with a fat content of up to 4%;
• fresh fish;
• smoked fish with a fat content not exceeding 10% by weight;
• canned fish without oil;
• sea food;
• chicken eggs (protein only);
• low fat dairy products;
• Tea coffee.

List of prohibited products:

• pork;
• mutton;
• sugar;
• Confectionery and flour products;
• vegetable oil;
• butter;
• ketchup;
• mayonnaise;
• cream.

Allowed in reasonable quantities:

• up to two tablespoons of sugar-free tomato paste;
• rosehip soup, made from two tablespoons of berries;
• gelatin, agar-agar;
• crab sticks up to 8 pieces per day;
• lemon as a spice;
• balsamic vinegar;
• soy sauce;
• cumin, primrose, onion;
• sugar substitutes.

Preferred cooking methods:

• double boiler;
• barbecue;
• oven;
• stewing without oil and fat.

Alternation - second phase

At this stage:

1. Protein days must alternate with protein and vegetable days.
2. During protein days, you can eat all the foods listed in the previous paragraph.
3. The scheme of alternation can be different, it is chosen according to feelings, personal preferences. It can be 1/1 (one protein day, one protein-vegetable day) or 2/2, 3/3, 4/4, 5/5, 5/2.
4. It is desirable to consume vegetables raw or steamed, grilled, cooked and stewed, baked in the oven.
5. Salads should not be seasoned with oil, but low-fat yogurt, balsamic vinegar, garlic and herbs can be added.
6. It is still necessary to consume 1-2 tablespoons of wheat bran a day.
7. You can increase physical activity by adding a small set of strength exercises to your daily walks.

During the first two weeks, the weight stops: it does not move from a certain value, even with a calorie deficit. This is a completely normal phenomenon, due to the protective reactions of the organism.

The following vegetables can be added to the list of allowed foods:

• cucumbers;
• tomato;
• radish;
• spinach;
• asparagus and asparagus pods;
• cabbage;
• celery;
• leek;
• dill;
• any salad;
• Eggplant;
• zucchini;
• mushrooms;
• pepper.

Under the ban are: peas, lentils, red and white beans, potatoes, corn. You should also limit the consumption of carrots and beets.

Phase - consolidation (consolidation)

In the fixation phase, the weight does not change. This phase helps the person to return to a more familiar diet, to adjust to it again. This period is considered the most difficult: few people are able to independently develop eating habits, get rid of complexes, self-doubt and adjust to their own body. All this is much easier to do with the support of a competent psychologist. The lack of psychological recommendations and support can be considered another disadvantage of the Dukan diet - it may be possible to endure difficulties, limitations, but how to learn to live in your "new-old" body again?

So, the method of weight loss "from Dukan" was used, it is nearing the end, the last step remains - decide on the duration of rehabilitation. Depends on the number of pounds lost:

> zxtable border = "1" cellpadding = "0" >The number of discarded pounds Duration of the fixation 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 are introduced into the menu, but their portions are strictly limited;
• 6 days a week it is necessary to adhere to a protein-plant diet, one day is reserved for protein foods;
• continue to consume 1-2 tablespoons of bran a day;
• increase physical activity, gradually increase the duration of training to 40-60 minutes.

This phase should be divided into two approximately equal intervals, each of which will correspond to new products:

> zxtable border = "1" cellpadding = "0" >Products that will be presented in the first half of the consolidation phase Products to be presented in the second half of the consolidation phase

• wholemeal bread, bran bread - up to two slices a day;
• daily fruit serving;
• portion of starchy food - one per week;
• one festive, favorite dish a week.

• two servings of starchy foods per week;
• two festive meals a week (but on different days).

These products can be imported together with vegetables and used as snacks.

Phase - stabilization

Pierre Ducane and proponents of the diet that bears his name advertise this method of eating as complete, balanced and perfectly suited to adhere to for the rest of his life. Determines:

1. You should eat according to the rules of the consolidation phase.
2. It is better to take vegetables and animal proteins as the basis of the diet.
3. It is necessary to organize one day for relief in the week - protein Thursday.
4. It is worth continuing to use oat bran.
5. Don't forget the daily norm of clean drinking water.
6. Spend 3-4 complete workouts a week, walk at least 25 minutes a day.

Deviation from these rules, according to Dukan and his followers, is strictly forbidden, otherwise the lost pounds will return.

Breakdown child

However, a long-term diet "according to Dukan" still leads to serious changes in the body. People who lose weight often experience vitamin and mineral deficiencies, impaired kidney function, and general deterioration in well-being. The body will need products from the list of prohibited items for a long time, which will most likely lead to failure sooner or later. What to do in this case?

> zxtable border = "1" cellpadding = "0" >Delay during the attack phase

• there is no need to interrupt the diet or start it from scratch;
• increase the duration of the phase by one day;
• drink more fluids: clean water, green tea;
• increase the duration of the walk to an hour.

Delay in the alternation phase

• the first two or three days after the breakdown adhere to a protein diet;
• increase fluid intake;
• reduce the amount of salt in the diet;
• increase the duration of training, the duration of the walk.

Stagnation in the consolidation phase Since this phase involves the use of 1-2 festive meals a week, it is enough to exclude the closest to the plan.

In fact, a malfunction can signal serious problems. Especially if you notice fatigue, lowering blood pressure, loss of concentration and attention. Experts in this case recommend postponing the diet for a while and undergoing a comprehensive clinical examination.

The weight does not come off

As already mentioned, at the beginning of the second phase, the weight can increase to a certain point. This is for the following reasons:

1. Losing weight does not consume enough fluids.
2. There is an excess of salt in the diet.
3. Weight gain can be caused by premenstrual syndrome, various hormonal disorders and changes.
4. There is hypodynamics - lack of physical activity.
5. Violation of the child, some other established rules.

The following recommendations will help you move your weight from a dead end:

• it is necessary to exclude dairy products from the menu for a while;
• do not forget to use oat bran: weight gain can be caused by digestive problems;
• increase the amount of clean drinking water;
• make workouts longer, more intense.

Weight loss will be followed by fatigue and constant tiredness. Only a specialist can determine the true causes.

Damage and contraindications

Dukan diet is strictly contraindicated in a number of cases:

1. People with metabolic disorders.
2. Patients with diabetes.
3. In the presence of pathology of the kidneys, liver, digestive tract.
4. Pregnant and breastfeeding women.
5. Girls with irregular menstrual cycles.

For people without these problems, the use of Dukan diet is acceptable, but - again - it is safe to contact such studies only under the guidance of a doctor.

Expert opinion

The Internet contains many diets that differ in name, effectiveness and efficiency in weight loss, composition, restrictions, reviews. So which diet to choose? Just reading reviews is not enough, you need to understand this problem much more deeply, because the result may not be favorable for health. Goal setting and focusing only on weight loss is very dangerous and not permanent. This time we will focus on the analysis of the famous Dukan diet. The reviews about it are mostly positive, to me it is quite complete, interesting.

First, the diet contains protein. Meat is digested for the longest time in the stomach (3-3, 5 hours), which means that you will not have to starve, unlike a conventional diet. There are also no restrictions on time and calories, which psychologically facilitates adherence to the principles of nutrition. If we take into account the second and third phase of this diet, then the food is not only satisfactory, but also varied, because vegetables and fruits are included in the diet. The body has no need for the food you have eaten before.

So, to summarize. Dukan diet offers:

• rapid weight loss;
• there are no restrictions on the time, calories and amount of food;
• a variety of foods, which allows you to cook the maximum number of different dishes and thus prevent depression in the diet;
• in the second phase, vegetables and fruits are added;
• after such a diet the habits of taste change;
• it literally changes the outlook on life.

Proteins are an important component for the human body. Good metabolism, beautiful hair, tight skin, etc. Nevertheless, excess protein in the body can lead to various diseases. First of all, the kidneys begin to suffer, as the load increases, as a result, they begin to work incompletely, permeability deteriorates, acid accumulates and, as a result, symptoms characteristic of cystitis and pyelonephritis appear. And if it doesn't stop in time, things can even go as far as organ transplantation. The liver also begins to suffer. So, on that background, intoxication appears, the filtration process slows down, blood vessels suffer, and the liver increases in size. These include the nervous system and the brain. Depression, irritability appear, and vision worsens. But we will not bypass the gastrointestinal tract. There is a tendency to constipation, impaired bowel function. Let's summarize:

• a lot of contraindications (pregnancy and lactation, children under 18, kidney and joint problems);
• vitamin deficiency (problems with the skin and nervous, cardiovascular system);
• fat deficiency (gallbladder, constipation, hormonal imbalance);
• due to lack of carbohydrates, mental work slows down;
• small selection of vegetables;
• restriction in fruits (cherries, bananas, grapes) and small portions;
• it is impossible for hypertensives;
• it is impossible with gastrointestinal disease;
• atherosclerosis;
• diabetes;
• people suffering from allergies;
• prone to depression;
• it is impossible for people who do not engage in physical activity;
• people with a high concentration of work (doctors and drivers);
• consequences: heart disease and breast cancer;
• during the first phase there may be serious kidney problems;
• disrupt metabolism;
• increases cholesterol levels;
• rectal problems.

Due to a lack of carbohydrates, symptoms of hypoglycemia may develop. The diet must be followed strictly according to the rules. You can't sit on it for long, because an imbalance in diet can cause diseases. Before making a decision about weight loss on this diet, you should consult your doctor. After all, the most important thing is not to hurt yourself.