Dukan diet, detailed description of stages and recommendations

Every civilized person has heard of the Dukan diet. Many have already practiced it, others have seen videos on TV or YouTube. The diet has millions of fans and just as many opponents.

Some doctors openly declare that it is harmful to health, but the founder promises painless getting rid of extra pounds and maintaining the results for life. Which one is right? And what is such a popular nutrition system actually like?

The pros and cons of the Dukan diet, menus for each phase and recipes can be found in this article.

A little history

Perhaps this is the most uninteresting and boring part of any article, but still I will try to make it brief and accessible.

It all started when in 1975, Dr. Pierre Dukan, who at that time had a therapeutic and neurological practice in Paris, encountered the first case of obesity. It happened completely unexpectedly. One of his regular patients, whom the doctor was treating for asthma, told Dukan at his next appointment: “Doctor, I have always been pleased with your help, but today I want you to help me lose weight!”

The patient told the doctor that he was ready to make any sacrifice, to give up any food except meat. To which the doctor, after thinking, told him: “Okay, eat meat for 5 days and come to me for a follow-up appointment. The main thing is to avoid fatty varieties when choosing meat.

The results were not long in coming: after 5 days the patient lost almost 5 kg of weight and at the same time felt much more energetic than before. They continued to work in the same direction and after 20 days the patient lost 10 kg, which could not but please both of them. And from that very moment, Dukan’s thorny path as a nutritionist began. For about 25 years he developed his own method, which could help many people in the fight against excess weight. He published several books during this period, but the most important brainchild of his career was the book “I Can’t Lose Weight,” published in 2000.

Dr. Pierre Dukan

French nutritionist. In 2000, the book “I Can’t Lose Weight” was published, which quickly became a bestseller. Since then, the diet has been used by tens of millions of people.

Pierre Dukan, creator of the diet

Dr. Dukan's diet is worth your time. However, be sure to make sure that you have no contraindications.

As a trainer, I think that the diet clearly lacks high-quality, moderate and targeted physical activity.

Be healthy! And if you decide to use the Dukan diet, do it conscientiously and bring the matter to a victorious conclusion on the first try.

The article was prepared based on materials from the books of Pierre Dukan.

Where to start a diet

The very first and most important thing to do before starting a diet is to calculate your correct weight on the official Dukan website, and also get a personal program with the duration of all stages.

Correct weight calculator

IMPORTANT!

1. Do not neglect the recommendations that you receive by email. If the program calculates your correct weight of 55, then this is your correct weight and you do not need to strive for the fictitious 45 kilograms.
2. Strictly follow the line recommended to you. If the program has calculated 3 days for you for the first stage, under no circumstances extend it on your own initiative.

The diet is prohibited for people under 18 years of age, however, according to the latest data, Dukan allowed the diet for girls from 17 years of age, and boys only from 18 years of age.

The book is the main keeper of secrets

No matter how hard all kinds of websites and blogs try (including us) to convey the brief essence of Dr. Dukan’s diet, unfortunately, it is 100% impossible to do this. Naturally, I will definitely tell you the main nuances, rules and principles of nutrition, and I will even try to do this in as much detail as possible, but... A book written by the author of this diet is a book. And reading it really helps to change your idea of ​​nutrition and will help you systematize your lifestyle. Therefore, if you really love this diet and, let’s say, become close to it, then I would recommend reading the book “I Can’t Lose Weight” over time.

Medical question

The Dukan diet, like many other diets, can be expected to be stressful for your body. Especially if this organism liked to eat a couple of sandwiches with butter for breakfast, and treat itself to dessert in the form of strawberries with whipped cream for dinner.

The Dukan diet is quite long-lasting, so before starting it is recommended to undergo basic examinations, such as:

• Ultrasound of the abdominal organs (at least ultrasound of the kidneys and liver);
• Ultrasound of the heart;
• General blood and urine tests;
• Blood chemistry.

This technique involves consuming large amounts of protein foods, which will definitely put a strong strain on the functioning of internal organs. Therefore, if you know that you have pathologies in your liver, heart, or especially in your kidneys, this diet will be contraindicated for you. In this case, it is better to try a special diet for liver disease.

In general, ideally, before starting the Dukan diet (and, in principle, before any diet), you should consult with your doctor. Briefly describe the essence of the diet and the principle of nutrition on it, so that the doctor can give you all the necessary recommendations.

Oat bran

If you decide to follow this nutrition system, then this is perhaps the only product that will become your companion for life. Oat bran fiber helps cleanse the intestines, lower cholesterol levels, and can also regulate blood glucose levels, which is a very beneficial property for patients with diabetes.

It is important not to confuse oat bran with Hercules flakes.

The amount of oat bran depending on the stage of the diet:

• Attack - 1.5 tablespoons per day;
• Alternating - 2 tablespoons per day;
• Consolidation - 2.5 tablespoons per day;
• Stabilization - 3 tablespoons per day.

Vegetable oils

Although the Dukan diet has become famous for its low-fat method of losing weight, vegetable oils still have a small place in the list of acceptable foods. It is advisable to choose unrefined oil (olive, sunflower, etc.), since the content of healthy Omega-3 fatty acids is higher than in their unrefined brothers. In addition to fatty acids, oils contain vitamin E, which is an antioxidant essential for human health. You can describe the beneficial properties of oils for a long time and at length, but our task now is to figure out how much oil is allowed to be consumed on the Dukan diet:

• Attack stage - up to 1 teaspoon;
• Stage Alternation - up to 1 tablespoon;
• Fixing stage - 1 tablespoon.

As a rule, this amount of oil is used for dressing salads. For frying, it is recommended to take no more than 1-2 drops of vegetable oil.

Basic cuts on the Dukan diet

Very often in recipes from the Internet and in articles you will find abbreviations that are widely used by Dukanites. To make it easier to navigate Du Terminology, below is a list of basic and frequently used abbreviations:

• BW - purely protein days (Alternation stage);
• BO - protein-vegetable days (Alternation stage);
• DOP - acceptable product;
• SOM—skimmed milk powder;
• CC - corn starch;
• Sakhzam is a sweetener;

Products that will help brighten up your diet

This diet has some advantage over many others: the ability to cook all kinds of “goodies” without compromising the weight loss process. The so-called ADOPs can help us with this, that is, additional products and ingredients that help prepare all kinds of pastries, desserts and much more. DOPs are allowed to be consumed strictly from the Alternation stage, in the amount of 2 servings per day. In addition to DOPs, there are also some, at first glance, exotic and unusual to our eyes and ears products, the consumption of which is not as strictly limited as DOPs, but is still recommended to be consumed in moderation.

List of additional products (ADOPs) allowed from the Alternation stage:

• Corn starch - 1 tbsp. spoon or 20 grams;
• Skimmed milk powder - 2-3 tablespoons or 30 grams;
• Cheese (up to 7% fat) - 30 grams;
• Poultry sausages (up to 10%) - 100 grams;
• White table wine - 3 tablespoons or 30 grams - only for cooking;
• Coconut milk (up to 15% fat) - 100 grams;

It is important to remember that you can consume no more than two DOPs per day, including in ready-made dishes. For example: 30 grams of skimmed milk powder. Or 10 grams of cornstarch and 50 grams of coconut milk.

Other foods allowed on the Dukan Diet:

• Goji berries - 1 tbsp on BW days, 2 tbsp on BW days;
• Shirataki noodles;
• Soy protein isolate;
• Wheat gluten;
• Low-fat cocoa;
• Psyllium;
• Egg powder;
• Gelatin - up to 30 grams per day;
• Apple pectin;
• Agar-agar;
• Sweetener (liquid or tablets);
• Sugar-free syrups - up to 20 ml.
• Chia seeds - 1 tbsp.

Attack phase: allowed and prohibited products

The most difficult phase of the Dukan diet is the attack phase, each menu is strict and consists of the products listed below. There are 72 in total plus 30 g of oat bran. It is important that the composition contains only them, no additives or flour. Some people use a tablespoon of bran, which is fundamentally a mistake. Grain hulls are very light, so be sure to weigh them.

What you can use:

• all types of low-fat meat and offal;
• all poultry, except geese, ducks;
• fish of all types, including fatty varieties, canned food, smoked meats;
• all seafood (scallops, shrimp, squid and even crab sticks);
• chicken, duck, quail eggs, but there is a limit on yolks (no more than a couple per day);
• dairy products up to 1% fat;
• hams, sausages, sausages with fat content up to 4%;
• fish canned in its juice;
• Asian noodles, shirataki rice;
• 1 tsp. vegetable oil.

How to determine the fat content of sausages? You just need to look at how much fat is per 100 g of product; this data is next to the calorie content. If fat is up to 4 g, then the product is suitable.

All products that are not on the list are prohibited. These are cereals, fruits, vegetables, full-fat milk and meat. The ban includes nuts, sugar, mayonnaise and other store-bought sauces, beans, all pastries and bread.

Menu for the week (examples)

In this section you will be presented with an approximate weekly menu, divided into stages. But it is worth noting that this menu is based exclusively on simple dishes that do not require long preparation. In reality, there are a huge number of recipes that will brighten up your days and months spent on this diet.

And remember that the Dukan diet does not limit you in the number of foods you eat and does not force you to count calories. The main rule is to eat only foods from the list

Menu for attack

Don’t forget that you must be at this stage for exactly as many days as the official website’s calculator has calculated for you! Do not increase this stage on your own initiative.

Monday

Breakfast

• Two egg scrambled eggs
• Low-fat cottage cheese with bran

Dinner

• Boiled turkey fillet
• Low-fat yogurt

Snack

• Crab sticks

Dinner

• Fish baked in the oven

Tuesday

Breakfast

• Skim milk omelette with crab sticks

Dinner

• Steamed lean beef meatballs

Snack

• Bran with low-fat yogurt

Dinner

• Chicken skewers on skewers

Wednesday

Breakfast

• Tuna omelette
• Bran

Dinner

• Perch fillet baked with herbs

Snack

• Low-fat kefir

Dinner

• Steamed chicken cutlets

Thursday

Breakfast

• 2 boiled eggs
• Ham

Dinner

• Salmon soup

Snack

• Low-fat yoghurt with bran

Dinner

• Squid stuffed with egg

Friday

Breakfast

• Omelette with Tofu cheese
• Bran with low-fat cottage cheese

Dinner

• Steamed cod

Snack

• Any seafood

Dinner

• Chicken meatballs

Saturday

Breakfast

• Low-fat cottage cheese with bran
• Ham

Dinner

• Chicken fillet fried without oil

Snack

• Seafood

Dinner

• Eggs stuffed with tuna

Sunday

Breakfast

• Cottage cheese casserole

Dinner

• Beef stew

Snack

• Bran with low-fat yogurt

Dinner

• Salmon steak

Menu for Alternation

This stage is characterized by alternating days of pure protein (PP) with protein-vegetable days (PV). Therefore, protein and vegetable days are shown as an example menu. The menu for purely protein days can be taken from the menu for the Attack stage.

Monday (BO day)

Breakfast

• Omelette with tomatoes
• Bran with low-fat yogurt

Dinner

• Vegetable salad dressed with a few drops of olive oil
• Steamed turkey fillet

Snack

• Kefir

Dinner

• Fish baked with eggplant

Tuesday (BW day)

See Attack menu

Wednesday (BO day)

Breakfast

• Scrambled eggs with champignons
• Bran

Dinner

• Kefir soup with cucumber and herbs

Snack

• Raw almonds - 25 grams

Dinner

• Chicken julienne

Thursday (BW day)

See Attack menu

Friday (BO day)

Breakfast

• Vegetable stew
• Bran

Dinner

• Fish cutlets
• Cabbage and carrot salad

Snack

• Omelette with greens

Dinner

• Squid stuffed with mushrooms and egg

Saturday (BW day)

See Attack menu

Sunday (BO day)

Breakfast

• Low-fat cottage cheese with bran
• Boiled egg

Dinner

• Tomato puree soup

Snack

• Ham
• Cherry tomatoes

Dinner

• Turkey chops
• Champignons fried without malsa

Menu for Pinning

Monday

Breakfast

• Omelette with bell pepper
• Bran
• Soft curd with sweetener

Dinner

• Carp soup
• Fresh cabbage salad
• Beef cutlets

Snack

• Sandwich made from whole grain bread with ham and cheese
• 1 apple

Dinner

• Boiled turkey
• Vegetable stew

Tuesday

Breakfast

• 2 boiled eggs
• A cheese sandwich
• Cherry tomatoes

Dinner

• Baked chicken wings
• Fried eggplant
• Kefir

Snack

• Walnuts - 20 grams
• 2 apricots
• Bran

Dinner

• Chicken fillet baked with cheese
• Broccoli puree

Wednesday

Breakfast

• Omelet with cheese
• Bran with soft curd and almonds
• Fresh cucumber

Dinner

• Steamed fish
• Jacket potatoes
• Vegetable salad

Snack

• 1 pear
• Drinking yoghurt

Dinner

• Pork stew
• Stewed champignons

Thursday (protein day)

Breakfast

• Omelet with ham
• Bran

Dinner

• Boiled fish

Snack

• Seafood

Dinner

• Baked chicken fillet

Friday

Breakfast

• Cottage cheese casserole
• Bran
• Sandwich made from whole grain bread with ham and cheese

Dinner

• Fish cutlets
• Vegetable stew
• Cabbage salad

Snack

• 2 apricots
• Almonds 20 grams

Dinner

• PIR - any products

Saturday

Breakfast

• Scrambled eggs with tomato
• Sandwich made from whole grain bread with ham and cheese
• 1 apple

Dinner

• Fish soup
• Boiled chicken

Snack

• Bran with yogurt
• Walnut – 20 grams

Dinner

• Cauliflower puree
• Beef cutlets

Sunday

Breakfast

• Omelet with herbs and cheese
• Whole grain bread sandwich with ham

Dinner

• Stewed liver
• Fresh cabbage and tomato salad

Snack

• Yogurt with bran
• 1 pear

Dinner

• Salmon steak
• Broccoli puree

Menu for Stabilization

This stage of the Dukan diet, as you already know, is lifelong, with certain requirements being met. The doctor recommends sticking to proper nutrition and not neglecting his advice. In general, the menu at this stage can be absolutely anything, the main thing is to make one day a week protein (for example, Thursday). For this day, you can choose any option from Attack

Let's start the diet

The most labor-intensive stage begins, where there is only food according to the permitted list. Next, low-calorie vegetables are added; on the third, a little pasta or hard cheese is acceptable, when consolidation occurs. Plus, to avoid mental stress and possible breakdowns, you can arrange a holiday for yourself once a week.

Even forbidden alcohol or chocolate desserts will no longer drive you crazy every time you go to the store, having become accessible.

The fourth stage - the most ordinary meals six days a week are also replaced by a kind of holiday, but this is a fasting day - eating only protein products allowed on the list. The time spent on each segment will be calculated by a special calculator, based on the required weight.

It is imperative to cook without using oil or fat. Teflon-coated frying pans are suitable for frying dietary products; you can prepare recipes without grease in the microwave, oven, grill, or steam.

The little secret to success is oat bran. Daily intake gives a feeling of satiety with a minimum of calories and normalizes the elimination of waste and toxins accumulated in the body. This is also an excellent product for preparing porridge, homemade bread and delicious dietary desserts.

Drinking 1.5-2 liters of water per day, mineral still or lightly carbonated, will ensure normal body function, even without any diet. A glass before eating and a glass after will help you digest your food thoroughly.

Daily walks not only to the store and back, lasting 20 minutes and simple exercises, light fitness or bodyflex will help you feel good and form an attractive figure. Pierre Dukan shares another secret to losing weight quickly - completely avoiding the elevator.

First stage: Attack

Starting to overcome your bad habits is difficult. Plus, the body can react painfully to each process of cleansing of toxins. The Attack stage is a grueling procedure and in no case exceeds 10 days. It is normal to feel slight malaise, tachycardia, and drowsiness.

But this is the period of the most impressive results. At maximum mode, this phase will take at least 60% at once. After the first unpleasant impression, the body is optimized, new resources are activated and the condition improves. By doing the Attack phase, you lose weight instantly and inevitably.

A protein diet, only on recommended foods from the approved lists, gives results: the removal of excess fluid in the tissues, the skin will lose its looseness, becoming more elastic and firm.

The daily menu for the Attack stage is universal. Dishes can be swapped and combined at your discretion. A pre-thought-out daily diet and recipes will help make every day pleasant and bright. Healthy food is not synonymous with tasteless food.

Attack menu table:

Protein breakdown products with a lack of fluid will disrupt kidney function and lead to serious intoxication. The results can be quite disastrous. It is important to drink more than two liters of water a day and eat bran to cleanse the gastrointestinal tract of residual substances.

Second stage: Cruise (Alternating)

By the end of this stage of weight loss, the weight will reach the target level. Now days are divided into two categories: protein days, which are interspersed with protein and vegetable days. Protein days resemble the Attack stage, they are no different. Nothing except products acceptable for the previous period. On mixed protein-vegetable days, in addition to those already allowed, new dietary ingredients for dishes appear in use:

• Vegetables (cucumbers, tomatoes, eggplants, zucchini, spinach, cabbage, both regular and cauliflower, broccoli, asparagus, radishes, pumpkin), lettuce, beans;
• Mushrooms;
• Soy;
• Low-fat dressing sauces.

To rationally use the Dukan weight loss method, it is worth considering in advance the pattern of alternating days. The author himself recommends one protein day then one mixed day. But you can choose other recipes for changing modes, for example three after three, the main condition is that the total duration coincides.

To adequately digest the increased number of foods, now eat 2 tablespoons of bran and continue to drink at least 2 liters of water. The habit of walking in the fresh air for half an hour will finally consolidate the result.

At first, it will seem that after mixed days the rate of weight loss will decrease. In fact, everything is in order: a protein diet, vegetables and bran consolidate the result of excess water leaving the tissues. Gradually normalizing your metabolism, the water will partially return, but weight loss will continue.

The increased range of available products will allow you to diversify recipes and you can cook dishes that are no longer banal with pleasure. Below is an example: the daily diet of the Cruise (Alternation) stage, scheduled separately for protein days and for mixed days.

Third stage: Consolidation (Consolidation)

The hard days are behind us. All that remains is to consolidate on what has been achieved. How much time this will take depends on the initially chosen mode, based on the calculation that every 1 kg is lost at a rate of 10 days on average, the exact numbers can be calculated by a calculator. A protein day is firmly written into the calendar.

Expanded variety of permitted products. There is already something to go to the store for:

• Fruits or berries a day, for example an apple, a slice of melon, an orange. Excluding high-carbohydrate foods (cherries, grapes, bananas);
• 100 grams of grain bread;
• 40 grams of hard cheese with fat content up to 40%. It is advisable to avoid blue cheese, goat cheese and processed cheese.

Once a week, a starch-containing side dish of your choice is suitable: up to 220 grams of whole rice, jacket potatoes (only boiled), lentils, pasta or a maximum of 200 grams of soy, chickpeas, peas, wheat, couscous, polenta. 2 glasses of dry wine and a couple of tablespoons of honey are allowed. Once a week, the meat diet will be expanded by 150 grams of pork meat (even fried).

Protein Thursday: starting from the consolidation phase, once a week (the author recommends every Thursday) eat only the diet of the Attack phase.

According to the principles of the Dukan method, using a regular weekly protein fast will help you get rid of those grams that are gained during the rest of the days and maintain constant results throughout your life. It is important to follow the rules of drinking water, bran and a half-hour walk. Study an example of a weekly menu for the Consolidation phase.

Consolidation menu table:

Fourth stage: Stabilization

This segment can hardly be called a full-fledged stage. There are no restrictions on the diet, you can eat as you please, even desserts. That target weight has been achieved and maintained. Differences from this period:

• Every week – “protein Thursday” (or another day);
• Bran 3 spoons in the morning. You don’t have to stuff yourself with raw food, you can bake bread, cute desserts: crackers or cookies;
• Water and walk. However, this should have become a habit by now;
• Try not to overindulge in sugar, flour and potatoes. The more protein there is in foods and vegetables in the menu, the healthier the food will become;
• Remember that a person who lives actively and mobilely does not get better in principle.

Dukan Express Diet “Ladder”

In addition to the full-fledged Dukan diet, which can last for a year or more, there is a so-called express option, which is also called the “Dukan ladder”. It is designed, as a rule, for those people who need to lose a few kilograms in a short period of time, or for those who have already completed the Dukan diet, but due to violations of the rules of Stabilization, they have gained extra pounds. The duration of one express diet ladder is 7 days. There can be an unlimited number of repetitions until you reach the desired weight. The average weight loss using this method is 700 grams per week.

The essence of the diet is that the week is divided into 7 days (steps). Each new day will include some new products and feature a more expanded list of products. Hence the name “staircase”.

The main rules in this technique:

• 1.5 tablespoons of bran per day;
• 30 minutes of walking a day.

Monday (1 day) Day of pure proteins in unlimited quantities: all products from the Attack stage are allowed. Acceptable products (ADOPs) are prohibited.

Tuesday (2nd day) Vegetables are added to the proteins in any quantity, according to the list allowed from the Alternation stage. Acceptable products (ADOPs) are prohibited.

Wednesday (day 3) Proteins and vegetables without restrictions. Add 150 grams of any fruit (except bananas, cherries and grapes). Additionally - 1 product from the list of accepted products.

Thursday (day 4) Add 45 g of whole grain bread to proteins, vegetables and one serving of fruit. There is also 1 product left from the list of acceptable ones.

Friday (day 5) Add 40 g of cheese with a fat content of 20% to proteins, vegetables, a portion of fruit and bread. There is 1 product left from the list of accepted products.

Saturday (day 6) Add 220 g of starchy foods (legumes, cereals, pasta, potatoes) to proteins, vegetables, fruits, bread and cheese. One product from the list of additional supplements remains unchanged.

Sunday (day 7) Proteins, vegetables, servings of fruits, bread, cheese and starchy foods remain, as well as 1 additional product.
Additionally, at one of the meals on this day you can have a feast and allow yourself any food. The feast includes first course, second course, dessert and a glass of wine.

Phase “Alternation”: allowed and prohibited products

The “Alternation” phase on the Dukan diet is often called a cruise, since there are floating protein and mixed days. During this period, all products from the previous stage of the attack are allowed and a variety of vegetables appear.

Additional products (DOPA) for alternation:

• tomatoes, cucumbers, radishes, pumpkin and all other vegetables except potatoes;
• mushrooms (fresh, pickled, baked, stewed);
• greens of all kinds
• 1 tbsp. l. sunflower, olive, milk thistle or any other type of oil.

Protein products can be consumed in any combination; several types can be used in one dish. But it is not recommended to make a wide assortment of vegetables; 2-3 types per day are enough. You should be more careful when adding pumpkin, beets, and carrots to your diet, as they contain starch and high sugar content.

By the way, in some sources, a green apple is allowed on Monsieur Dukan's diet. This is erroneous information; there were no fruits in the doctor’s developments.

Vegetarianism and diet

Is it possible to be a vegetarian and follow a diet? It's possible, but difficult. This direction has many different branches - from hard ones, in which it is allowed to eat only those fruits of plants that do not violate the integrity of the plant, that is, leaving the stems and roots intact (for example, carrots or onions in this case are forbidden), to lighter ones, in which dairy products and eggs are acceptable. There is pescatarianism, which many mistakenly classify as vegetarianism. Pescetarianism is simply the avoidance of meat and poultry, while maintaining fish and all animal products such as milk (and all dairy products) and eggs in your diet.

Only depending on which of the many types of vegetarianism you practice will it be clear whether your diet is compatible with this diet.

• If you simply do not eat meat and poultry, but eat fish, eggs and all fermented milk products , then the diet is quite acceptable for you. You can follow all four stages of the diet completely safely.
• If your diet excludes fish, but includes dairy products and eggs , then following the diet will be much more difficult, since your only source of protein is dairy products (low-fat) and eggs. This makes it difficult to spend purely protein days.
• If vegetarianism is based exclusively on plant foods , then following the diet is not recommended, since it will be very difficult to combine and combine only plant proteins on this diet.

Calculation of the duration of diet stages

Depending on the amount of extra pounds, the duration of different stages of the Dukan diet is different. Please note that the duration of the “Alternation” stage is given approximately, based on average values. These values ​​may be different for you individually.

Dukan diet during pregnancy

Pregnancy is a wonderful and very important period in a woman’s life.
Her main task at this time is not to strive to lose weight, but to take care of the condition of her fetus, receive all the necessary nutrients, vitamins and microelements. But sometimes it happens that women, especially those prone to obesity, gain a huge amount of extra pounds during pregnancy, which can even threaten the normal intrauterine development of the child. In such situations, even doctors strongly recommend starting to monitor your weight and stick to proper nutrition. Important! If your weight gain is not critical, but according to medical standards, then you are not recommended to follow any diets! Just eat right.

Dr. Dukan has a number of recommendations on this matter that you can follow if you need to lose weight:

• First, nutrition should be based on the Consolidation stage;
• Secondly, eliminate the mandatory protein day per week;
• Thirdly, instead of 1 serving of fruit, eat 2 servings per day;
• Fourth, use 2% fat dairy products, not 0%.

The most important thing, while pregnant, is to start any diet only after consulting with your doctor.

Fourth stage “Stabilization”

It's time for the final finishing step. This is the time when excess weight has already been lost and the body has adapted to it. Now we need to finally consolidate the result and prevent the kilograms from returning. The goal of the last phase is to gradually return to everyday nutrition.

The following tips should be followed:

1. Maintain the same drinking regime. It is best to use clean water without gas. Drinking plenty of fluids perfectly cleanses the body.
2. Continue to consume bran every day.
3. Don't eat a lot of fruits, especially high-calorie fruits. It is better to limit yourself to one dose per day.
4. Reduce your fish consumption. It is better to replace it with another protein product. But you can eat seafood without restrictions.
5. One day a week, stick to the menu from the first stage of the protein diet.
6. Eat in moderation. Despite the fact that any menu is already allowed, you should not overeat. The amount of food you eat plays a key role. Watch your portion size.
7. Do not overeat foods containing starch. It is better to limit your potato intake to 2 times a week.
8. Continue to consume as little salt as possible. This will help stabilize the pressure and prevent fluid from retaining in the tissues.
9. Try to devote time to sports activities. Avoid using the elevator.

Thanks to the above recommendations and a reasonable approach to nutrition, you can maintain optimal weight for a long time. Also be mindful of your emotional health. Stress and fatigue contribute to overeating and weight gain.

Dukan diet, detailed description and useful tips - watch the video:

Failure on the Dukan Diet

If a breakdown occurs during the diet, do not despair, there are several recommendations in this regard that need to be followed, and then calmly continue the diet:

1. The next day, give yourself a purely protein day, if in your opinion the breakdown was more serious, if you went on a gastronomic tour of forbidden delicacies for several days, then give yourself 2 purely protein days.
2. If the failure occurred at the first stage of Attack, then extend this stage by 1-2 days.
3. Limit your intake of salt and salty foods (such as ham).
4. Drink as much clean water as possible.
5. Move more.

And most importantly, don’t give up. Having completed this simple path, return to the normal rhythm of the diet and expect your results.

Advantages and disadvantages

The Dukan diet has become popular all over the world due to its many benefits. Already in the first phase, significant results in weight loss will be visible. This gives strong motivation to overcome the most difficult stage and continue to follow the diet. The second and subsequent phases have a fairly tasty and satisfying diet that does not require quantitative restrictions. Thanks to this, the body does not experience stress and tolerates changes more easily. One of the most important advantages and reasons to choose the Dukan diet is the stabilization of the achieved results. You will not only lose excess weight, but by following all the rules, you will be able to constantly maintain a slim figure.

This power system also has its disadvantages. Fats and carbohydrates are very important elements for the proper functioning of the body. Due to the limitation of their consumption, a lack of vitamins occurs, which leads to weakness and fatigue. For the same reason, the diet has a number of contraindications. In addition, the first 2 phases are quite difficult to get used to and can affect your general condition and performance. Excess protein in the diet during this period can lead to various diseases.

Pros and cons of the diet

Like any limited nutrition system, the Dukan diet has both positive and negative sides.

Pros:

• Quite fast weight loss;
• There is no need to count calories and think through your menu in detail by weight;
• Protein foods provide long-lasting satiety, which is very convenient for people who usually have very little time to eat on weekdays;
• A very large list of permitted products, which allows you to diversify your diet and not suffer from a shortage of certain dishes;
• Eating a considerable amount of protein foods promotes body elasticity, which almost eliminates the appearance of stretch marks and sagging skin if you lose a large number of kilograms;
• Sweeteners are allowed, which can sweeten the diet in every sense;
• The way out of the diet is carefully thought out and in most cases, if carefully followed, it helps not to gain weight.

Minuses:

• The Dukan diet is not balanced, as many vitamins and minerals are lacking in the diet, which can affect health;
• Another negative point is the large amount of protein, which can affect the functioning of primarily the human urinary system, as well as the cardiovascular and digestive systems;
• At the first stage of the diet, side effects are possible in the form of headaches and dizziness;
• Due to the low fat content, hormonal imbalances are possible;
• Large amounts of protein can cause bad breath.
• The products that need to be consumed on the Dukan diet are not cheap, so following it is quite expensive.

How much weight can you lose?

Pierre Dukan's diet does not reveal exact numbers. Some people manage to lose 5 kg in a month, while another person can easily lose all 15 kg. Much depends on the strict adherence to the system and initial parameters. If a person has endocrine disorders, then this diet may not produce results or weight loss will occur at a very slow pace.

On average, during an attack, 2 to 4–5% of the initial body weight is lost. Alternating takes up to 2-3 kg per week. At 70%, weight loss stops, sometimes the result fluctuates, plummets are replaced by small increases.

What does the result depend on:

• From the starting weight. If a person only has 5–10 extra pounds, then he definitely won’t lose them in a month.
• From the female cycle. There is no need to despair if at some point the weight does not decrease. If you follow a diet, then very soon the scale will show a minus.
• From the work of the gastrointestinal tract. Constipation is common on the Dukan diet. It is necessary to monitor the stool and take timely measures.

The Dukan diet is not suitable for people who need to lose a couple of kilograms. But this system will be a solution for a person who has more than 20 kg of excess weight. There are many people who have halved their weight and gotten rid of 40–60 kg using this system.

Reviews from those who have lost weight

You can spend hours describing each method of losing weight, selflessly talking about its advantages and disadvantages. However, no one will tell you in such detail and accurately as a person who has had weight loss steps under his feet, who has already overcome all the difficulties and is ready to share his knowledge. Reviews from those who have lost weight about the Dukan diet:

I have been trying to lose weight for many years using different diets and exercise equipment. It helps, but not for long. After a couple of months, the lost kilograms return. The Dukan protein diet is the path to the top called “Slimness.” You don’t starve yourself, cook your favorite dishes using suitable recipes, and don’t waste extra time on fitness clubs and cycling machines. I heard about the Dukan diet many times from my friends. And so, when I realized that I was starting to gain weight beyond my constant norm, the decision came by itself. Among the advantages, I would like to note the complete absence of hunger (even in the “Attack” and “Cruise” phases), a lot of energy for active physical work, rapid elimination of toxins and the ability to calculate the diet according to a personal scheme (alternating food depending on the physiological characteristics of the body). I used the grocery list to select the menu. And most importantly, it’s already the third month, and the weight has returned to only 270 grams.

Maria (25 years old)

I decided to go on a diet when, after giving birth and breastfeeding, I realized that soon the scale would not be enough to measure my weight. There was fat hanging on his stomach, his buttocks looked like an orange peel that was not the first freshness, and there were folds on the sides. In general, it’s unpleasant to describe. I've never been on any diet before. So this was an experiment for me. The first stage “Attack” flew by unnoticed - in 3 days. I lost 1.3 kg. The second stage “Cruise” took 50 days. The weight lost was 8.2 kg. In the third stage (50 days) I lost 5 kg. weight. And on the fourth - 3 kg. Of the minuses, I would like to note that I developed bad breath, my hair became brittle, and the ends became split. In addition, I consider the diet too expensive (the recipes and their ingredients are beyond the means of many) and long (the phases are extended). However, for those who are not in a hurry and have free funds, this is the best option.

Amelia (29 years old)

From my own experience, I am convinced that the approach to any diet should be individual. For example, the Dukan nutrition system did not suit me at all. After the first week I started to feel weak. Then came bad breath and constipation. When I began to feel discomfort in the kidney area, I stopped these experiments that were dangerous to my health. If you have problems with any internal organs, be careful. At the very least, be sure to be under the supervision of a doctor.

Inga (36 years old)

I can describe the positive aspects in a nutshell - Dukan’s protein program for weight loss is effective. The negative for me is that goodies are excluded. I read the reviews of others - we agree on opinions. However, you can endure such a regime, especially if you give yourself the mindset for results. With all my life activity, which includes active work, gyms in the evenings, swimming pools and recreation in the form of kayaking and horseback riding, I weigh a lot. This is probably the result of the fact that I really like to eat delicious food. Thanks to this diet, from 110 kg. in six months I reached 80 kg. Four phases for losing weight - it's not as long as it seems. Time flies unnoticed, and the tension especially ceases to be felt in the third week. Everything goes as usual, and now you are minus 30 kilograms. I never thought that advertised weight loss systems are so effective! I lost especially a lot during the “Cruise” stage - minus 11 kg. in three weeks.

Valery (44 years old)

Losing weight and at the same time overeating on delicious food is the dream of many. With this technique it became real for me. This, in my opinion, is the ideal nutrition plan. On “Attack” I lost 3.5 kilos in 5 days. “Alternation” took 13 kg. in 4 months. I felt very good. There were practically no breakdowns. And why should they be if you are full all the time? I cooked for myself separately (fortunately, there are many recipes on the Internet). 7 months have passed since the end of the diet. I stick to proper nutrition (whenever possible), go to the pool. The weight has not returned, which I am incredibly happy about!

Anna (30 years old)

Contraindications

The Dukan diet is considered quite strict, and therefore has a number of contraindications. It includes:

• Hypertension is a disease in which blood pressure is high,
• Kidney failure
• Pyelonephritis is a bacterial inflammation of the kidneys that affects the renal pelvis, parenchyma and calyces,
• Nephroptosis – prolapse of the kidney into the abdominal cavity or pelvis,
• Hydronephrosis - dilation of the renal pelvis and calyces,
• Cholecystitis - inflammation of the gallbladder,
• Cholelithiasis,
• Stomach and duodenal ulcers,
• Impaired motility of the large and small intestine,
• Gout is a metabolic disease in which uric acid or urate crystals accumulate in the body.
• Atherosclerosis is the deposition of cholesterol and various fats on the walls of blood vessels,
• Planning pregnancy, the period of bearing and feeding a child.

Above we have listed categorical contraindications. In addition to them, there are a number of restrictions: diabetes, a tendency to allergic reactions, intestinal atony, gastritis and chronic constipation. It is possible to use the Dukan method for weight loss in this case, but before doing so, you should definitely consult with a medical specialist.

The essence of the method

This weight loss method is not a diet in the classical sense of the word. In the process of losing weight, you don't have to count calories, eat exclusively low-calorie foods, or go hungry, cutting down your portion sizes to an extreme extent.

Basic dietary requirements put forward by the diet:

• Eat foods high in protein and keep carbohydrate foods to a minimum. Protein “expels” water and gives a long-lasting feeling of fullness. Thanks to this, people who eat this way rarely feel hungry.
• Drink at least 1.5-2 liters of clean (still) water per day. There is no need to replace regular water with tea, coffee or juices - the body perceives any drinks with additives as food.
• Eat oat bran daily (1.5 - 3 tablespoons per day). This element of your menu improves digestion, cleanses of toxic substances and breakdown products, satisfies hunger and prevents constipation.
• Take a walk in the fresh air every day. Instead of taking public transport or a car, walk a couple of extra stops. Spend at least 20 minutes a day on this.
• Avoid elevators and escalators. Include therapeutic exercises or morning exercises in your life.

The diet includes 4 phases, each of which includes special dietary requirements. The effectiveness of the diet largely depends on following the rules; any violations lead to weight loss or return.

Comparison with Atkins approach

At the first stage of Dukan, you should eat only lean protein and virtually no carbohydrates. However, switching the body solely to protein results in inefficient energy production and depletion of nutrients. In the book by Atkins, the creator of the scientifically proven low-carb method, it is written that fats are necessary for the body's performance and protect it during carbohydrate deficiency.

The Atkins regimen leaves low-glycemic index vegetables in the diet and fats to cover the deficit to avoid excess protein intake, which disrupts the pH of the body's excretory system.

Products that can be consumed depending on the stages

Below are the diet products :

Advice on nutritional principles from a French nutritionist

When someone who wants to lose weight does not have time to study lectures or read books about losing weight, it is important to pay attention to advice from a popular nutritionist.

• Products to include and exclude. When introducing new nutritional principles, you can buy several kg of ham and beef. But crab sticks should be excluded from the menu, because there is nothing healthy in them. Important! Don't waste money on buying unhealthy products.
• Be sure to monitor your drinking regime. The French nutritionist himself says that it is important to drink a lot of plain water, without gas. It is advisable to reach a figure of one and a half liters. Pure water will improve metabolic processes when consuming protein.
• Physical activity: is it important to overload the body? In the first stages, walking at a moderate pace is recommended. You need to walk up to an hour a day to record results and activate the weight loss process. It is highly undesirable to include strength training. Large amounts of protein combined with strength training can lead to unintended results.