Dukan Diet - a high-protein slimming diet

Dukan Diet - what is it? Dukan Diet - rules

Dukan diet is a slimming high-protein diet developed by the French doctor Pierre Dukan, based on many years of experience and clinical work of a specialist. It is a nutrition plan that takes into account four different stages that play different roles in the process of weight reduction.

The basic guideline of the Dukan diet is to increase the protein content in the daily menu while limiting the consumption of products containing significant amounts of carbohydrates and fats. According to the assumptions, the first effects of weight loss with the help of the nutrition plan of a French specialist can be observed relatively quickly, which increases the motivation of people observing dietary restrictions to continue the diet.

The protein diet developed by Dukan does not contain detailed recommendations on the recommended amount of calories consumed during the day. The author of the nutrition plan also does not impose specific times for consuming meals, leaving the person using the nutrition model full freedom. When using the Dukan diet, it is important not to skip meals consumed during the day, as well as, to pay special attention to proper hydration - the French creator of the menu recommends drinking a minimum of three litres of water per day.

The Dukan diet consists of four phases - different stages, which have specific goals and are based on specific, detailed nutritional assumptions. What are the different phases of the diet?

Dukan Diet - phase 1

The first phase of the Dukan diet, called the attack phase or the shock phase, consists in radically limiting the food consumed almost exclusively to high-protein products, which are characterized by a very low fat content, which is aimed at rapid weight reduction and almost immediate appearance of noticeable effects. The shock phase is also a kind of endurance test - although it does not require reducing the portion of meals consumed, it is then necessary to change the ingredients that make up the dishes.

The first stage of the Dukan diet lasts 5-10 days and it is important not to extend its duration beyond the scheduled time norms. During the shock phase, it is allowed to consume large amounts of water and tea, and the basis of the menu are high-protein products - eggs, fish, lean meat and meat products and seafood. It is also allowed to include skimmed milk and dairy products in the menu, as well as spices such as basil, tarragon, garlic, oregano, ginger or lemon juice.

Dukan Diet - phase 1 - exemplary one-day menu

Breakfast - scrambled eggs with two eggs and egg white with finely chopped cold meat;
II breakfast - low-fat yogurt;
Lunch - roasted chicken breast with the addition of aromatic spices;
Afternoon snack - low-fat kefir;
Dinner - grilled cod and low-fat cottage cheese.

Dukan Diet - phase 2

The second phase of the Dukan Diet is referred to as the equilibrium phase or the alternating stage. This is the moment of the nutrition plan, in which weight reduction significantly slows down. However, it is important to follow the alternating phase until the desired goal is achieved. Thus, the equilibrium stage can last for a month or several months, depending on the desired effects and individual predispositions of the body - according to the opinion of the creator of the menu, the use of the second phase of the diet for half a year allow reducing body weight by up to 20 kg.

In the equilibrium phase, high-protein products should still be consumed, but every other day it is allowed to include vegetables in the menu. People who want to significantly reduce body weight, it is recommended to use the above model in a 5/5 scheme, which means that for five days you should eat only protein products from the first stage of the diet, and for the next five days - protein products enriched with vegetables.

Dukan protein diet - one-day menu in phase 2

Breakfast - low-fat cottage cheese with radish and tomato;
II breakfast - cottage cheese and carrot salad;
Lunch - boiled turkey with spinach;
Afternoon snack - low-fat natural yogurt;
Dinner - three boiled eggs and Brussels sprouts.

The Dukan Diet is a weight loss plan that takes into account four different phases. In the first - the attack phase - only high-protein products are allowed, while in the second - the equilibrium stage - also vegetables.

Dukan Diet - phase 3

The third phase of the Dukan diet, known as the consolidation phase or unification stage, was created to help maintain the results obtained in the previous stages of the nutritional plan and counteract the yo-yo effect. The consolidation phase is distinguished by a more varied menu, and its duration depends on the reduced body weight in the earlier stages - one lost kilogram of body weight is ten days of the unification phase.

What can you eat on the Dukan diet in the third stage? During the consolidation phase, it is allowed to eat products such as fruits, whole grains or starch products, but the crucial component of the menu should still be protein.

Twice a week, it is possible to include in the menu any meal that was not allowed in the earlier stages of the diet - this behavior was described by the author of the nutritional method as a "royal feast". However, one day in the nutritional plan should still be based only on high-protein products, as in the first stage of the Dukan diet.

High-protein diet - exemplary menu for one day - phase 3

Breakfast - cottage cheese with berries;
II breakfast - low-fat kefir;
Lunch - buckwheat groats with grilled cod and Brussels sprouts;
Afternoon snack - natural yogurt with pear;
Dinner - two slices of wholegrain bread with ham and tomato.

Dukan Diet - phase 4

The fourth, final stage of the Dukan diet is the stabilization phase, also jokingly referred to as "protein Thursdays". This is the stage that should form the basis for further nutrition among people who used the other phases of the diet developed by the French doctor.

The stabilization stage allows eating any food six days a week. One selected day of the week should be used to consume only high-protein products, as in the first phase of the nutritional plan. In addition, it is recommended to avoid sweets and give up the consumption of sweetened drinks.

The aim of the fourth stage of the Dukan diet is to direct the slimming person to maintain the effects achieved so far and to facilitate the preservation of the achieved body weight.

Dukan Diet - phase 4 - one-day menu

Breakfast - scrambled eggs from three eggs with tomato, chives and peppers, a slice of wholegrain bread;
II breakfast - natural yogurt with banana and oatmeal;
Lunch - grilled chicken thigh with brown rice and boiled broccoli;
Afternoon snack - cottage cheese with radish and cucumber;
Dinner - two slices of whole-grain bread with cold meats, skimmed cottage cheese, lettuce and tomato.

The Dukan diet is a slimming model of nutrition based on high-protein products with a restriction of carbohydrates and fats.

Dukan Diet - effects

The protein diet created by the French doctor has gained popularity relatively recently, when it was considered a breakthrough solution for people struggling with excessive body weight. The nutrition model enjoys great interest and positive consumer opinion, contributing to the rapid achievement of the expected results and noticeable progress, although the protein diet is not considered a simple model of weight loss. It is worth paying attention to the fact, that the 7-day Dukan diet or the Dukan diet for 14 days are not a solution conducive to achieving the intended goals - it is important to follow the individual stages of the nutrition model in accordance with the guidelines and follow specific recommendations of the creator of the menu. In addition, the results of scientific research suggest that the use of the Dukan diet may also be associated with negative consequences. So what are the advantages, and what are the disadvantages of this model of nutrition?

Advantages of Dukan diet

A positive aspect of the high-protein diet proposed by the French doctor is certainly the possibility of obtaining quick and noticeable effects, which motivates people struggling with excessive body weight. The advantage of the menu is also the fact that the protein diet provides a feeling of satiety, and people who follow specific dietary restrictions do not have to count calories or weigh and measure the consumed products.

Apart from the first stage of the nutritional plan, the nutrition model is based largely on healthy components of the diet - the menu includes vegetables, whole grains, and in a slightly smaller amount also fruits. Professor Dukan also recommends giving up sweets and sweetened drinks. The model also includes physical activity, and the author of the menu during the diet encourages performing exercises, that will give a pleasure to person who follow dietary restrictions.

Disadvantages of the Dukan diet

The Dukan diet is a deficient model of nutrition that does not provide the human body with all the necessary nutrients, especially in the first phase of the diet, which is low residue diet and also provides the body with small amounts of vitamins and minerals. Moreover, the division of food into allowed and prohibited can negatively affect the relation of a person losing weight with food and contribute to the development of eating disorders in the future.

Although the diet developed by the French doctor motivates its further use thanks to its quick effects, it is not a nutrition model that would form healthy eating habits. In addition, after obtaining the intended results, a slimming person can return to the old eating habits, and this can result in a yo-yo effect and weight gain again.

Long-term use of a high-protein diet may also hinder calcium absorption, and thus may negatively affect the skeletal system and increase the risk of osteoporosis. Moreover, a high-protein model of nutrition can adversely affect the kidneys and liver, causing excessive load on organs and contributing to the development of various diseases, such as kidney stones or gout.

The Dukan diet can contribute to rapid effects and rapid weight reduction, however, when used for a long time, it can burden the liver and kidneys.

Dukan Diet - contraindications

The Dukan diet should not be used by people who are struggling with ailments and diseases of the kidneys and liver, because a high-protein model of nutrition can additionally burden the organs. In addition, people who suffer from chronic diseases, such as diabetes or hypertension, should consult a doctor before introducing drastic dietary restrictions in their daily diet.

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Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.