The Dukan diet: what is its essence, what is the opinion of doctors about this diet, reviews and advice from women about the results.
For many years now, the diet of Pierre Dukan, an experienced nutritionist, has been extremely popular. Yu-moms also couldn’t ignore this unusual nutrition system and tried it out, sharing with us all the difficulties on the path to slimness and amazing results!
What is the essence of the diet?
The diet impresses with its multi-stage nature and variety of dishes. Due to the large number of permitted foods, there are incredibly many so-called “du” dishes, and this allows you to withstand such a long diet with honor. And as such, it’s difficult to call it a diet, because by this word we assume a certain restriction of food for a certain (usually short) period of time. If you decide to lose weight “according to Dukan,” then be patient - it will last a long time and with each stage an increasing number of products are allowed! The Dukan method is calculated individually for each person and, depending on the goals and results, the duration is calculated.
So, the diet itself is divided into 4 phases, each of them has a clear deadline, a set of allowed products and a goal:
1 phase
-
Attack.
This is the shortest, one might say shock phase of the diet. You can only eat foods high in protein. Lasts 2-7 days, the menu of these days contains 72 protein products.
2 phase
-
Cruise.
It is during this phase that the greatest weight loss is expected. Protein and protein-vegetable days alternate, 72 protein products and 28 vegetable products are allowed, duration is 7 days for each extra kilogram.
Phase 3 – Consolidation.
The nutritional rules in this phase are no longer so strict; it serves to consolidate the result. Duration – 10 days for each kilogram lost.
4 phase
–
Stabilization.
This phase is aimed at transitioning to a balanced diet, without strict restrictions, but subject to certain rules.
Thanks to this period, those who have lost weight remain at their ideal weight, without fear of gaining it again. Duration - whole life...
Dukan diet - the results will surprise you
“I don’t know how to lose weight,” says many girls and women who have tried a certain number of different diets. We offer the proven Dukan Diet - principles, opinions and reviews.
Dr. Dukan promises that this diet will change your life and get rid of excess weight forever. Following the old saying “Trust Dukan, but don’t be bad yourself,” let’s talk about his diet today, listening to the opinions of those who have tried it on themselves. Pierre Dukan is often called the French Atkins “A person can do without carbohydrates and fats, but not without proteins.” Indeed, their diets are similar in many ways, but despite the fact that the Dukan diet is also low-carb, it corrects many of the controversial issues that Atkins, which completely excludes carbohydrates, has.
Phase one - Protein start, "Attack"
Dr. Dukan's protein diet includes four stages. The first of these is the pure protein stage. During this time (period from 3 to 7 days) you can only eat the following foods:
– veal, beef, cooked without adding fat – beef or veal tongue, liver, kidneys – fish (any) – seafood (any) – poultry without skin (not duck) – lean ham – eggs – dairy products – only low-fat and only not sweet – 2 liters of water (in the original diet, diet cola is allowed, but this is, of course, a controversial issue) – tea (including herbal), coffee, vinegar and seasonings, lemon (but it cannot be added to drinks), pickled cucumbers, in small quantities of mustard and salt.
Everything else is strictly prohibited except for the products listed below.
It would seem that the choice is more than great, but what “pitfalls” can await us at this stage of the diet?
Svetlana B.. Used the Dukan diet 2 times - the second time I did not pass the first stage:
“The diet is very effective! The first time I was able to complete Dukan completely, I didn’t regret it - I got the coveted -16 kg! But when I went on this diet for the first time, I was not working, I was staying at home with a small child, so I could find time to cook. After all, the entire Dukan diet, and especially its first stage, involves cooking - do not eat meat, poultry and fish raw. That’s why I didn’t manage to pass Dukan a second time - by that time I had already gone to work, there was no time left for cooking, and at work I couldn’t resist the options of sandwiches and cookies for tea.”
But there is another opinion:
Natalya from the blog (from the Internet):
“I don’t know who it is, but I don’t understand what’s so complicated about the Dukan diet. I boiled the eggs, threw the meat or fish into a steamer or on the stove to cook and had food for the day. Maybe someone is used to some restaurant dishes, then it’s probably difficult for the person. But if you don’t bother with recipes, then everything is simple!”
The first stage of the Dukan diet causes active weight loss. But this should not serve as a reason to delay it for a longer period than expected - in no case should the first period exceed 10 days!
In addition, Dukan recommends introducing bran into the diet at this stage: 2 tablespoons of oat and one tablespoon of wheat. Thanks to bran, intestinal function is normalized, and fats are also absorbed less.
Phase two - Alternation, "Cruise"
The products allowed in the first phase include mushrooms, raw and boiled, and vegetables. Radishes, tomatoes and cucumbers, spinach, asparagus, celery, green beans, zucchini, cabbage, peppers, eggplants - all these vegetables can be eaten in any quantity and at any time. Carrots and beets are also included in this list, but it is not recommended to eat them more than once a day)
At the second stage, protein days of the first phase alternate with protein and vegetable days.
In addition, per day you can choose two products from the following list: -1 tablespoon of corn starch (but in no case potato starch) -30 grams of cheese -1 teaspoon of low-fat cocoa -2 tablespoons of soy cream -3 tablespoons of white or red wine -2-3 drops of oil in a frying pan -1 teaspoon of low-fat cream -1 tablespoon of ketchup
Of course, the doses are funny, but they will help add variety to your diet.
How long the second stage will last is up to you. It continues until the desired weight is reached.
At this stage, many will be disappointed - after an active weight loss during the "Attack", the brave pace slows down on the "Cruise" - for most women, the weight “sits” for a long time, and some even begin to gain.
Our user Brave in the Dukan Diet club she founded on Diets.ru. Losing weight is EASY!”, advises the following:
“If you are gaining weight, then you need to limit your salt a little. Be sure to walk 20 minutes a day, and before eating, drink a glass of water with a tablespoon of apple cider vinegar through a straw.”
Maria V.: “If you are not ready to be patient, then you can forget about Dukan. Only following clear rules will help you lose weight. I “left the race” - I quit the Dukan diet when I was on it for the second time: I managed to get rid of 2.5 kg, I was happy and decided that it would do just fine. As a result, I instantly gained 3 kg. There is only one conclusion: the Dukan diet will only help if you go through it from start to finish, trying to follow the rules as much as possible!”
Yes, during alternation in Dukan, weight often stays the same, but no less often it begins to “jump” - it falls during protein days, and then gains on protein-vegetable days. And for some, this is the reason for abandoning Dukan. However, nutritionists, and Dukan himself, explain that the main emphasis of this diet is still on the result, and not on the indicators while sitting on it. Yes, at the “Cruise” stage, weight is in no hurry to decrease, but for the sake of the result - irreversible loss of excess weight, it is worth waiting.
Marina, been on the Dukan diet for a year: “This diet is long - even something in between a diet and just a way of life. Especially the second stage - for me it lasted more than nine months. The weight at this stage remained in place for a long time, and to help the process, I began to use not an equal alternation of protein and protein-vegetable days (1/1, 2/2 or 3/3), but added protein days, on which I lost well on "Attack". I arranged one or two meals with the addition of vegetables, and then sat for three or four days on squirrels. As a result, my health worsened, tests showed an excess of protein in the body, and the doctors strictly forbade me to continue this diet. I want to emphasize that this is only my fault - not in vain, it means that Dukan has such clear and detailed rules!”
Phase Three - Consolidation, “Consolidation”
Now that the desired result in weight has been achieved, we have to consolidate it. So that the next day you don’t have to go on a diet again. We have three goals: to return to our usual diet, but at the same time, to consolidate the result of losing weight, and to prevent weight gain at this stage.
For every kilogram lost during the first two stages, 10 days are allocated in “Consolidation”. That is, if you have lost 3 kg, then the third stage will last 30 days, and if you have lost 36.5 kg, then a whole happy year named after Dukan awaits you.
Phase 3 allows the following products:
– 40 g of hard mature cheese – all products of the “Attack” phase – all vegetables allowed in the “Cruise” phase – a portion of fruit once a day (but bananas, grapes and cherries are not allowed) – bread (but no more than 2 pieces) – twice a week, a portion of starchy foods - pasta, potatoes, rice, beans, and so on.
A nice gift from Dukan for those who stayed on the diet until the consolidation stage - 2 “feasts” per week. The feast, however, is not for the whole world - two meals per week are allowed, during which you can eat whatever you want. I can’t help but mention this curiosity: while I was looking for material for this article, I found this review: “I lasted through the first two stages almost without deviations. During the consolidation feast, I ate potatoes with pork ribs, Olivier salad, cold cuts, and a couple of pieces of cake for dessert. They almost took me to the hospital, my pancreas hurt for three days.”
Well, this is from the category of bad advice. And you shouldn’t have a feast for two days in a row - it’s optimal if there is at least a two-day break between them.
But you have to pay for the feast - every Thursday you have to eat pure proteins. Why Thursday?
Ratatuy, a user from a site about weight loss and diets: “At first I didn’t pay attention to Dukan’s urgent advice to have a protein day on Thursday. But then I intuitively came to the conclusion that Thursday was the optimal day for this. Later I read the following explanation from Dukan: “Thursday, because I already tried to designate “one day a week” by choice, but this recommendation turned out to be not only not specific enough, but also not practical. In addition, such freedom quickly gave a reason to forget about him altogether. This protein day was constantly postponed and postponed indefinitely, and the weight gradually returned.” On my own behalf, I will add that protein Thursday will allow you to control the “feasts”, dividing the week into two equal parts - I admit, I once arranged three days of “feasts”, and completely forgot about the protein day.”
Phase Four - “Stabilization”
Basically, the diet is over. The fourth phase of Dukan is a way of life that must now be followed constantly. By following simple principles, you will reduce the risk of gaining weight to a minimum, remaining at the weight with which you finished the 3rd phase.
Two simple rules: 1. One day a week - pure proteins; 2. Eat 3 tbsp every day. l. oat bran
Maria V., spent a year on the Dukan diet: “The results of the diet delighted me, but I did not take the last phase seriously. Having completed the third phase, I completely abandoned protein days and stopped eating bran. The weight gradually began to increase. It was not possible to pass Dukan the second time for various reasons. Then I simply began to follow the rules of the “Stabilization” stage, and the weight gradually began to go away. I believe that even if you do not have any particular problems with weight, and there is no need to go on a diet, it is still worth following the principles of nutrition of the 4th phase according to Dukan. Moreover, it’s simple!”
And, finally, a couple more reviews from our users who have tried the Dukan diet on themselves.
Zimelena: “I’m sitting on Dukan for the first time. I read a little about it, and it seemed the most acceptable to me, because I really love meat, cottage cheese, and fish. Now I’m on Alternation, I can bear it easily. The attack did not seem difficult to me at all, but by the end of the 9-10th day I really wanted vegetables (it was just the beginning of September - there were a lot of vegetables around...)
I had 2 “planned” breakdowns. One during the Attack, I then extended my Attack to 10 days instead of the recommended 7. The second one was already at Alternation in November - we had a big corporate party where we had to break our diet.
Made individual replacements. I couldn't find oat bran, so I'm happy to use rye bran. And yet, several times a week I eat fruit for lunch or breakfast. I don’t consider this a significant breakdown or violation of the diet.” Larisa Svetlichnaya: “There was an affair with Dukan))) The communication was successful! The diet was very easy in all phases. But there were also adjustments - I allowed myself a few sweets a day - dark chocolate, or 1 candy, and also 1 muesli bar for breakfast. The only negative is that during protein meals I was constantly thirsty, but 2 liters of water was enough. Personally, this diet helped me. For all phases: minus 8 kg and the slim figure is back and still makes me happy!!! I recommend!"
What is the opinion of doctors?
Of course, like any method, Dukan's also has its supporters and opponents.
The strength of the method
we can call it multi-stage and clear elaboration at each phase. Anyone understands how much they need to lose, in what time frame this will happen, what results to expect (of course, subject to all the rules). Such transparency of the system is definitely captivating. The last 2 phases are especially important (for stabilizing and maintaining the result), because diets are generally limited to only the first phases, which leads to both rapid weight loss and rapid weight gain. Pierre Dukan, as it were, “leads” those losing weight further, beyond the limits of diet, supports them, offering nutritional rules. Further, the diet is not aggressive, there are many options for dishes, you can eat tasty and satisfying, both night and day.
Weakness of the method
Doctors believe it is unbalanced. Excess protein and lack of fat can have a detrimental effect on the well-being of someone losing weight. Headaches, dizziness, decreased immunity, discomfort in the gastrointestinal tract, increased heart rate, and a feeling of weakness occur. If in the process of losing weight a person suffers from the above symptoms, then this is a signal to change the weight loss system to another, more balanced one.
Pros and cons of the Dukan diet
If you believe the creator of the diet, the advantages of the weight loss technique are as follows.
- For a long time, the weight will remain unchanged after losing weight to the desired values.
- The diet is absolutely safe and highly effective.
- You can eat permitted foods in any quantity and whenever you want. And considering that there are more than a hundred of them, you can always diversify your menu with delicious dishes.
- The result is noticeable from the very first days.
It would seem - eat as much as you want, whenever you want, and lose weight! Fairy tale! But if we take off our rose-colored glasses and dig deeper, harsh reality appears before us in all its glory. Namely.
- Fats are almost completely excluded from the diet, and this is fraught with deterioration of the skin condition and many diseases - atherosclerosis develops, cholesterol metabolism is disrupted, the reproductive system is inhibited, and the general mental state worsens, since the nervous system does not work properly.
- The diet is unbalanced, which means that the body does not receive enough nutrients and elements, and its protective functions (immunity) are reduced. To fix this, you need to constantly take a vitamin-mineral complex, and it’s not a fact that it will help.
- Any restriction and refusal of certain foods leads to “shock” for the body. He has to get used to and adapt to new conditions, so a person begins to feel weak, tired, and his performance decreases.
- According to the diet, you need to eat oat bran every day, but they are not sold on every corner.
Reviews from those who followed the diet
What do experienced women losing weight say? After all, only a person with experience can provide truly valuable information for the curious public and undecided losers!
Now, no matter what the opponents of this system write, there are a lot of people who have actually lost weight, without hungry fainting and unrealistic efforts of will, even here on Yu-Mama! Just read and be inspired by the results!
…height 156, weight 47…. lost almost 10 kg in 1.5 months...
... height 158, initial weight 68.8 - a month today exactly on a diet - weight 60.9.
I am 164 cm tall. My weight was 68 kg. Today is the month of the diet - weight 63.8 kg. But I’m not in a hurry to lose weight quickly - 4 kg in a month is enough for me. I’m going to lose weight until I’m 59, and then, if I like it, I’ll continue to lose weight.
As a result, almost 2.5 months of diet and minus 13 kg. Initial data: height 156, weight 57 kg. Now height is 156 cm, 44 kg. I'm moving on to stage 3.
And for me, virgins, today is a holiday - I weighed 900 g in a day, and I reached my target weight!
And my weight continues to go away. I’m not very happy anymore, this morning I was 43.5. So soon there will be nothing left of me! I actually planned to stop at 45 kg, but the weight fell off at lightning speed.
On the diet for exactly a month, initial parameters 57 kg, today 49,300
In general, the majority of yu-moms did not suffer from the specific nutrition “du”, because the main thing is desire, and then any mountains are up to your shoulder! And if we are talking about beauty, then a woman cannot be stopped! As experienced yu-moms say, the main thing is to survive the Attack; on a Cruise it is already much easier, and due to the duration of the Stabilization phase, you gradually get used to it, and you just want to eat right!
Girls. Height 164. Ruler calculation 60 kg. Started with 73kg on 02/5/13. Today's weight is 69 kg. Per attack weight loss 0 kg in 4 days. Cruise - stable 1 kg per week. Weigh-in on Saturdays. Nutrition - I take recipes from the group in contact. Favorite - cottage cheese soufflé. I eat soup, borscht, salads with “du” mayonnaise, stew cabbage, bake “du” bread, pancakes, and make a cake. I love this diet!
4th day in the morning I eat bran porridge - it’s delicious, even without any additives. While I’m alternating 2/2, today is the 2nd BO day, I decided that I’ll eat a cucumber for lunch and that’s enough - the rest is all whites.
Listen, how much I still like Dukan! I was afraid that I would switch to consolidation, and the weight would begin to gain slowly... but no! Yesterday I had pasta for dinner at around 8 pm and chicken - 1 carbohydrate-containing product is allowed once a week, this morning it was plumb again.
Virgos, I spent a week in stabilization. To be honest, I stepped on the scale today with apprehension. The weight stays at the same level, hurrah!!! I added whole grain bread, fruits and berries, cheese to my diet, once there was a feast and once buckwheat porridge. I'm happy like a boa constrictor!
Stage No. 4. Stabilization
And finally, at this stage, you can eat whatever your heart desires if you follow the mandatory rules.
Rules
- Once a week you need to eat exclusively protein foods.
- The daily portion of bran is not canceled - now you need to eat three tablespoons of it.
- Water consumption should remain unchanged - at least one and a half liters per day.
- The diet needs to be balanced as much as possible. To do this, it is recommended to eat a piece of cheese, two starchy vegetables, a couple of slices of whole grain bread, vegetables, protein products, and fruit as dessert every day.
- The size of the meal should be moderate - more often is better than more.
- It is preferable to replace fatty fish with other seafood.
- Mandatory physical activity must be maintained. Make it a habit to walk up stairs and avoid elevators.
- Try to avoid stress.
Photo: https://pixabay.com/photos/ability-active-activity-addiction-4008601/
You must follow these recommendations for life if you do not want to gain excess weight again.
Criticism
As soon as the desired results have been achieved, most of those losing weight break down and indulge in “all serious things”. They return to their previous diet and start EATING!
If you managed to get to the last stage of the Dukan diet and did not get any health problems, then you need to erect a monument during your lifetime. Usually at the finish line you can find unfortunate people who have a metabolic disorder and have acquired many related problems - irregular periods, baldness, dull and gray skin, constipation, kidney stones and gall bladder.
Now think about why you needed this torment if in the same year you could lose weight by simply removing fast carbohydrates, sausage, fried foods and pickles from your diet? At the same time, you wouldn’t have to limit yourself to a hundred foods and deprive your body of the complex carbohydrates it needs so much.
Is everything so rosy?
However, rave reviews often come from those who quickly embraced the method, i.e. the nutrition system has organically woven into the lifestyle of those losing weight. But there are also those who are not ready to put themselves within certain limits, or simply cannot accept a certain set of products as the basis of nutrition. Often the result of this is poor health, apathy, breakdowns... Good health should not be the price of lost kilograms! This just means that it's probably time to look for something more suitable for yourself. Nutritionists warn that the transition from one diet to another should be smooth and after a break, otherwise the body will experience stress and the effectiveness of the new method may decrease.
...now I somehow jumped back through the workout - I have no strength at all....
...girls, I went outside, I got sick and dizzy...
…. Immunity is no good, I get sick and sick...
Well, this is my second day of attack, and I can’t. I’m shaking with small tremors... This is from a lack of carbohydrates - this happened to me on a low-carb diet. Shaking and dizzy.
My measurements today are Og 83, From 60, About 90, but I look so beautiful that they would put me in a coffin. Today I devoured a jar of meat baby food and 2 persimmons. I started taking iron supplements and absolutely all the side effects that were described in the instructions came out...
But something bad happened with my health, MS should have started 2 days ago and no... I got scared, took a test - negative, of course I breathed out, but it’s not happy. Previously, everything was fine with the cycle, who has heard anything about this?
Today I’m also on day 3 of my delay, but I can’t be 100% pregnant. I read that diet can cause cycle disruption.
Girls, how was your toilet situation during the attack?
It sucks both during the attack and after the attack too, a lot of water is lost...
...and I want something sweet - preferably chocolates. I don’t know what to do anymore - how anyone copes, everything is fine in the diet - but I can’t live without sweets!!! Yesterday I walked around the whole evening, looking for sweets around the house, knowing that there was none at home, I tried to eat something that was allowed - so that I wouldn’t want sweets - it didn’t help, maybe there are some sweets somewhere???
...by the way, on this system I feel quite great without my favorite bananas, bread and CHEESE!!! I almost don’t miss cheese, but I really want chocolate - it’s crazy, it’s good that we don’t have it at home - otherwise I would have eaten it...
Some yu-moms have encountered the problem of low results, i.e. when the weight doesn’t go away, or goes away slowly, or when it should be going down, it’s up... Experienced “Dukans” always advise strictly following the rules of nutrition, the proportions of allowed foods, their fat content and drinking regime!
I’ve been on a diet since February 11, now it’s the third week, I’ve lost 4 kg, but this week I haven’t even gained an ounce – I’ve even gained 100 grams. How much weight can it stand? (there are three of us on a diet (girls from work) - everyone comes every day, boasting that the weight is coming off every day, but me). Throw?
...on a diet for 3 weeks - I lost only 3 kg, and in the first week and a half, the weight stuck in place...
I've been on this diet for 12 days now and it only took me 1,300. Although the initial weight is very, very large. Why is that?
Everything is deplorable for me... The volumes are the same... I just don’t know, I’m giving up. Am I going to lose weight because of my diet? ...I don’t feel any lightness like some people do after an attack.
Failures have become a very common problem for those losing weight according to Dukan. There are many reasons, but the main ones are the duration of the method, low results compared to expected ones and poor health. Of course, against the background of this, the enthusiasm quickly fades, motivation decreases and, as a result, a breakdown!
Girls, I had a blast over the weekend... I went to visit, drank white dry wine there... and as a result, the next day I ate a lot of sweets, ate a bun... In general, I’ve been on squirrels for five days.
Girls, I ate a lot of fruit over the weekend and a piece of pie on Monday. In general, the whole attack is on the smark... I have no willpower. I decided to just try to eat less junk food, more protein and vegetables.
In a month I lost 5 kg on Dukan, without any physical activity at all. I quit the diet while on vacation and the weight came back...
How can we help each other along this path?
In the process of losing weight, yu-moms actively share with each other their findings and little tricks that help them on the path to perfection. Here are some useful tips:
1. Benefits of mineral alkaline water.
Let me tell you a secret: yesterday I bought alkaline mineral water, blew out half a liter - it cleaned it perfectly in the morning. I bought it because my skin began to dry out, I collected information - the food we eat now is acid, to neutralize it, you need to drink alkaline water and food is also alkaline, food is more difficult, but water is available.
2. Prevention of constipation.
Every morning I drink a tablespoon of Vaseline oil (sold at the pharmacy) - my problems with constipation are gone immediately.
3. To help those with a sweet tooth.
I also read that for hardcore chocolate lovers like me, you need to add a little cocoa to tea, coffee or just milk for the smell - the smell of cocoa powder gives the brain an impulse that chocolate is consumed.
...and if you consider that I conduct training at a fitness club, then it was a total waste of time, I had no strength at all, so I sinned - I could eat half a teaspoon of honey a day, or dried apricots, in short, something that contained sugar - and in an instant the strength appeared. I still sin now, on vegetable days I can afford to eat half a large green apple, or about 5 dried apricots, or dates - perhaps the weight comes off more slowly, but, firstly, I’m not in a hurry, and, secondly, it’s easier for me this way - I don’t allow myself any more weaknesses, only such ones - because before Dukan I was a terrible chocolate-eater.
4. What dairy products to buy.
Milk and cottage cheese “House in the Village”. Milk 0.5%, cottage cheese 0.3%. I take kefir 1% Kamensky or Polevskoy. There is Biobalance 0%, but its composition is poor. Sometimes I take Ayran or Tan “Dabrov”, they go for 0.5-0.8%. But they are great to drink in hot weather; they don’t suit me in the cold season.
I buy yogurt from Auchan, 0.1% Baltic. But it’s only used in sauce, I don’t like yoghurts.
I also take Valio liquid cottage cheese in a blue jar, 0.5%.
And liquid cheese in a green jar (like grain cottage cheese in appearance and taste), but it is 2%, so not often.
