Dukan Diet Guidelines – Everything You Need To Know!
Do you know what Dukan’s diet is? This diet promises sustained results and removes weight without jo-jo effect.
Are you interested in what this is about? Read and find out Dukan diet guidelines that will help you in losing excess pounds on very effective way.
What Is Dukan’s Diet?
Dukan’s diet is a diet program designed by French nutritionist Pierre Ducan, after which the diet was named.
His program promises you will lose 4-5 pounds in the first week, but also that the lost kilograms will never return! It sounds fairy, right? Only you do not believe in fairy tales …
Perhaps on the meaning of the word “diet” you indifferently shake hands and you find that it is just a way of starving, unnecessary torture after which a very rapid excess of pounds returns again. This is the so-called jo-jo effect. The truth is this:
For sustained results, sustained efforts are required, that is, maintaining the correct nutrition. Dukan’s diet is not a diet. She is more a lifestyle.
The nutrition program designed by this French doctor involves a lot of rules. To make the fairy tale a reality, you need perseverance and a firm resolve to respect them. Exceptions and excuses should be left aside.
The Rules Of Dukan’s Diet
It is permitted to consume 100 foods, predominantly pure proteins, which are added to vegetables at a later stage of the program.
The good news is that the number of foods is limited, but that the amount you can eat is unlimited. So there is no hunger.
Carbohydrates are reduced to a minimum. And there is also a magical ingredient that makes the menu of Dukan’s diet- oat bran.
If you really do not like oat bran, then think twice. Oat bran is used every day in the diet.
Then you only have to love them! Why are they important? Oatmeal is well maintained and contains free sugars.
By consuming them, you take the necessary amount of carbohydrates. It is also considered that they positively affect the operation of the intestines, to attract fat and toxin molecules and help their easier ejection from the body.
They are in some way a detoxification tool during the keeping of this diet and carbohydrate source.
Nutrition is not the only rule you must respect to achieve the desired results. Physical activity is also necessary. Do not worry, you do not have to go in search of a personal trainer or spend hours in the gym.
You can also do a good exercise program at home. And a 20-minute walk every day is enough. You must admit that it is not unattainable at all!
Define Your Goal
Before you start with Dukan’s diet, you need to know how many kilograms of excess you have and what is your ideal body weight. In other words, you need to calculate your body mass index.
Perfect body weight may not be what you imagined. You should keep in mind that it also depends on your gender, and your age. A person who is 170cm high should not have the same number of pounds in puberty and 35 years of age. For this you can greatly benefit from this calculator.
Ideal body weight is the goal that you need to achieve by keeping the diet.
The diet itself consists of 4 stages – some longer, some shorter. Because of this, they often say that Dukan’s diet resembles Atkins. The two phases aim at losing a certain number of pounds, while the two aim to maintain new weight gain.
Your starting position begins with the first phase of the diet that Dukan has made.
Dukan’s Diet – First Phase
This is the most serious phase of a French child and is also called the “attack” phase.
The first phase of Ducan’s diet is a frivolous fight against fat deposits in which proteins are your main weapon.
At your disposal, you have 72 foods, exclusively of protein origin. Carbohydrates are strictly forbidden. By introducing only protein, your body attacks fat deposits in order to obtain the necessary energy from them.
The experiences of those who tried Dukan’s nutrition program testify that this is the hardest phase, but luckily and the shortest. It should not last longer than 10 days.
How long should the first phase of Dukan’s diet take?
The answer to this question depends on your goal, or the number of pounds you need to lose.
In the first phase you lose the most pounds. It loses about 4-5 pounds in 10 days. Keep in mind the following:
- If you do not need to lose that pound, the attack phase may take shorter.
- If you need to lose more kilograms, keep in mind that you should not reach that goal immediately in the first phase. Only dietary protein is not the best choice for health in the long term. Therefore, this phase should not last longer than 10 days. Then you go to the second phase, where the weight loss process continues, but at a slower pace.
First Phase Menu
In the first phase of this weight loss program, the menu is limited to 72 foods. Among them are: lean meat, fish, intestines, eggs, low-fat dairy products, water and diet drinks.
All this can be spiced up with a lot of spices that the food you eat would not be a one-off flavor. Here on the scene, the above-mentioned oat bran are included – one and a half spoon per day.
In addition to food, it is very important to bring in enough fluids. It is necessary to drink 2 liters of water per day, although tea and coffee without sugar are allowed.
It is true that the first phase of a French diet may be the most severe, primarily because it has a sudden change in diet, and also because it is forbidden to enter non-protein foods. Still, look from the brighter side – this phase lasts the shortest and gives the fastest results.
Dukan’s Diet – Second Phase
In the second phase of the weight loss program designed by Dukan, vegetables are introduced slowly in the diet. But there is a strict rule here – vegetables without starch. Therefore, potatoes, beans, rice and other cereals are not allowed.
There are 28 foods that you can eat on the list. And the number of foods is not the only restriction. These vegetables should not be stored without oil or margarine, and preferably be boiled.
The second phase of Dukan’s diet is a slow but sure advance to the desired body weight. This phase is therefore called a “cruise”.
How long should the “cruising” phase last?
It depends on how many kilograms you have to lose in total. So, in the first phase, a certain number of kilograms were lost. You reach the final destination slowly through this second phase.
Losing weight is not so drastic here and you lose about half a kilogram in a week. It is not hard to calculate how long this phase should last. If you need another 3 kg to your goal, the cruising phase should last for 6 weeks.
Second Phase Menu
As I have already said, at this stage, vegetable portions are added to pure protein. Not all foods are considered, only 72 foodstuffs of protein origin are included. You can eat the following:
Meat: pork, veal, horse beefsteak, roast, veal and pork shrubs, rabbit, veal and pork steak, smoked dry neck, kidney, liver, hamburger, meatballs, ham, chicken and smoked chicken chest, turkey and smoked turkey breast, chicken liver, pheasant
Fish and seafood: mackerel, salmon, tuna, cod, smoked salmon, catfish, trout, fish sticks (but read the composition, often there are few fish), sardines, hake and the like. Then, shells, lobster, squid, octopus, mussels, shrimp, oysters, crabs, snails.
Egg: from chicken, from quail (recommended being cooked).
Dairy products, but only those with 0% fat: skim milk, low fat yogurt, cheese and sour cream.
Herbal protein like tofu.
28 foodstuffs of plant origin
You can consume the following foods from the second phase – the cruise phase.
Bliss, artichoke, celery, eggplant, broccoli, zucchini, pumpkin, lettuce, black and white garlic, cabbage (all types), brussels sprout, carfiol, spinach, bean, cucumber, pepper, leek, mushrooms, tomatoes, carrots, turnips, soybeans.
Water and oat bran remain a part of the plan. Now, 2 tablespoons of oat bran are used daily.
It is recommended that during this phase you combine “days with vegetables” (proteins and additional vegetables from the list) and “protein days” (only proteins, no vegetables). This can be done alternately – three days with vegetables, three with protein only.
Third Phase Of Dukan’s Diet
The first two phases of a French diet slowly bring you to your weight. These are the weight loss phases. Third and the fourth are there to help maintain a good line. This third phase is called a “consolidation phase”
The third stage of Ducan’s diet is the stage where your diet returns to the right track.
When we say that the diet returns to the right track, it does not mean that it returns to the old track. Let’s be honest, that that diet was good, you would not have too many pounds.
Those who have experiences with Dukan’s diet claim that the kilograms are not coming back. This is because you do not return completely to your old habits. At this stage slowly re-introduce some foods that were banned in the previous two phases.
How long will the consolidation phase take?
How much you will stay at this stage depends on how many pounds you lost in the previous two stages.
The rule of the diet designed by Dukan involves 10 days of consolidation for each lost kilogram. If you have lost 3 kilograms, this means 30 days of consolidation.
Menu Of The Third Phase
Now you have the right to eat vegetables every day, to eat one piece of fruit and 2 slices of integral bread. Also, you can now allow yourself occasionally a portion of starchy vegetables as well as to honor your favorite meal.
Of course, not every day, but once a week! Also, it is recommended that one day a week is still a pure protein day.
As with the previous two phases, you continue to drink 2 liters of water a day and eat 2 tablespoons of oat bran.
Fourth Phase Of French Diet
This phase of the diet is also called the phase of “stabilization”. Your life here is back to normal and you are free to eat whatever you want. Well, we admit, there are a couple of simple rules.
The third stage of Ducan’s diet is the stage where your diet returns to the right track.
However, after spending so much time in a limited diet, the fourth phase already tells you what food does not need to be too often on your plate.
Now your experience with Dukan’s nutrition program makes it clear that too many carbohydrates, many processed products and ready-to-eat dishes are not desirable.
How long should the stabilization phase last?
It is clear – this phase should last for the rest of its life. In this way, you will avoid returning lost kilograms and that jo-jo effect.
Menu of The Fourth Phase
At this stage you can eat everything you want. But that does not mean that you need to make up for lost and get into sweets. Be moderate. In addition, it is important to respect the rule to separate one day a week for a pure day protein.
It is best to be that day when you are not planning on socializing and going out and when you are at home. In addition, the rule you need to respect is 3 teaspoons of oat bran per day. It’s quite enough to keep you satiated and prevent you from falling into temptation.
The Importance of Physical Activity
The Dukan diet does not only mean a healthier diet, but also a more active lifestyle. What it means? Do you need to start professionally in some sport or begin to train something?
It’s not really a bad idea, if you have enough time. And the lack of time is, you will recognize, the most common excuse you use to avoid recreation. However, the excuse is just an excuse. Where there are excuses, there is a way.
Dukan’s diet does not require extreme physical effort. It takes 20 minutes to walk a day.
So, you can go to work by foot or by bike, using stairs instead of elevator, get a dog and regularly walk it, run in the morning, enter a dance or go to the gym, follow some exercise program from home.
Everything is permitted, except for the whole day’s sitting and lying!
Why is physical activity important?
When you are physically active, you burn fat deposits in your body, but at the same time you tighten your skin and muscles and shape your body.
Is Dukan’s Diet Healthy And Its Possible Side Effects
Today it has become a daily phenomenon in society that what one day proves to be effective and healthy turns into tomorrow’s biggest enemy of your health. It’s the same with this diet.
It was first listed on the list of the most popular and most effective, in order to look for ways to resist it recently because it is unhealthy.
Where is the truth?
The truth is, as it usually happens, somewhere in the middle.
Possible Side Effects:
It is primarily a surplus of protein, but a lack of other nutrients.
- The lack of carbohydrates can lead to feelings of weakness and fatigue.
- Lack of fiber can lead to imprisonment and digestive problems
- Lower fruit and vegetable intake means less antioxidants. This means a greater chance of developing heart disease, cancer, aging of the skin …
- Excess protein can lead to increased production of uric acid, bad breath, but also to liver and kidney disease, as well as to bone loss.
In the same way we can observe the harmfulness of excessive amounts of carbohydrates, salts, and the like, which are an integral part of everyday nutrition.
Sometimes and more than it needs. In order to overcome these shortcomings, Pierre Dukan recommends taking supplements.
In defense of this diet we have to say that he is not completely devoid of fruits and vegetables.
The protein phase lasts briefly, and experience shows that there should be no major health problems at that time. Of course, if you notice that your diet does not please, contact your doctor for advice.
Advantages Of Dukan’s Diet
Although there are allegations that this type of diet is wrong, we must admit that it has its advantages:
- Most meals are prepared, only a few salads can be eaten fresh. So, the taste depends on your culinary skills!
- The nutrition program has clear rules. This makes it easier for them to track and track the goal. You can plan your weight loss to some extent and determine at the time if you have a chance to bring the line in order before going to the sea (or any other important event you)
- You do not have to count calories. Just be careful what you eat.
What Are The Experiences With Dukan’s Diet?
This diet has become popular because many celebrities claim that they have brought their line to perfection along with it.
Research on the Internet has shown that those who had experience with Dukan’s diet lost an average of 7 kilograms for the first two phases.
Clinical research has also shown that this diet is effective and safe for health.
All of us in theory know which foods lead to obesity and accumulation of fatty deposits, and what should be eaten to get rid of them.
A Dukan diet may be a more difficult but effective and proven way to understand and apply it in practice.
Will you really get rid of excess pounds forever and avoid the jo-jo effect?
Dukan’s diet is a lifelong diet plan, steps you need to follow for the rest of your life. Your overweight game is in your hands – this is just the way to start turning things in your favor.
How will you continue to turn that wheel, does not depend on happiness, but on your decisions. They sometimes include denials.
Well, what do you think? Are you ready to achieve your ideal weight?