Dukan diet: results, side effects, contraindications

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Dukan diet: contraindications

Strict contraindications to the Dukan diet are:

hypertension,
kidney diseases (renal failure, pyelonephritis, nephroptosis, hydronephrosis),
cholecystitis,
cholelithiasis,
stomach and duodenal ulcers,
intestinal dyskinesia,
gout,
atherosclerosis,
childhood and adolescence,
pregnancy planning, pregnancy and breastfeeding.

It is not advisable to use the Dukan diet for diseases such as:

diabetes,
allergy,
gastritis,
chronic constipation,
intestinal atony.

It can be used with caution by people engaged in mental work, those whose work involves increased concentration (drivers, doctors, etc.), those suffering from metabolic disorders and people prone to depression.

Primary requirements

To lose weight, you don’t need to follow the Dukan diet for a week or a month. Yes, thanks to perseverance, you can significantly reduce the duration of the diet, however, in order to maintain weight and not worry about regaining lost kilograms, you should adhere to this nutrition system for the rest of your life.

So, every day a woman needs to drink more than 1.5 liters of purified still water without additives. Depending on the stage of the diet, it is recommended to consume a certain amount of ground wheat, rye or oat bran, which helps the body work more efficiently.

In the morning you need to do light gymnastics, gradually adding more complex and serious loads. The exercise time is approximately 20-30 minutes. It also depends on the stage of the diet. It is important that classes are daily, but not long. Every day you need to walk for half an hour. Ideally, in the evening in a forest or park.

You should try to cook without using sugar. It is also worth remembering that if the amount of protein is exaggerated, it can cause harm to the body. As a rule, constipation occurs, as well as other intestinal disorders. Therefore, bran must be present in the diet. In any case, you should consult your doctor before using this diet.

To increase the effectiveness of the Dukan nutrition system, you need to limit your salt intake as much as possible, since it tends to retain fluid in the body. In addition, salty foods increase appetite. But still, you shouldn’t give it up completely, as this can affect biochemical processes and also help lower blood pressure.

When filling the stomach, the liquid will suppress the feeling of hunger. In addition, water effectively cleanses the body of toxins and waste. If these substances are not removed, weight loss will occur slowly or stop completely. Water can be replaced with a decoction of herbs, unsweetened juice, low-caffeine coffee and unsweetened tea.

Drinking is allowed regardless of food. The main thing is that thirst is not drowned out. It is forbidden to drink alcohol until the penultimate stage of the diet.

The main thing in the Dukan diet is not to interrupt the process. Each stage of this power system is carefully thought out, and even a minimal violation of the rules can cause an unwanted breakdown.

Dukan diet, doctors' opinions. Experts against

Experts from ANSES (French National Agency for Health Safety of Food, Environment and Work - editor's note) believe that the Dukan diet can disrupt the metabolic process due to excess proteins and lack of carbohydrates, fats and vitamins. Following a diet may increase cholesterol levels, cause cardiovascular complications, and problems with the kidneys and rectum.

The British Dietetic Association (British Dietetic Association) put the Dukan diet first on the list of the worst “star” diets. “This diet is harmful and also very strict. The recommendations are not easy to follow. Dukan himself admits that his system can lead to lung problems, complications in the digestion process and lack of energy,” say representatives of the British Dietetic Association.

Why squirrels?

To digest protein foods, the body spends more energy than the same amount of carbohydrates and fats. The presence of protein in food reduces a person's feeling of hunger. Protein is an ideal material for muscles, so they do not weaken as a result of losing weight, so the skin remains elastic. Protein foods prevent the accumulation of excess fluid in the body, and also tend to strengthen the immune system, resist stress and infections.

Possible difficulties

Even if a woman very strictly follows the principles of the Dukan diet (reviews from nutritionists and doctors below), it is possible that the weight stops losing for a certain amount of time. Essentially, this is a reaction to the initial loss of fluid, and after the first stage the body tries to replenish what was lost.

It is very important not to give up. Very soon, weight loss will resume. If there is a need to urgently leave this food system, it is absolutely forbidden to do this abruptly. It is better to return to the third stage in order to record the achieved result and not gain weight again in the future.

Addition

Sources of useful microelements are fermented milk products without sugar, low-fat cheese and cottage cheese, as well as skim milk. For better intestinal cleansing and digestion, you should eat 1.5 tbsp. l. oatmeal or other bran.

You should drink about 2 liters of clean water, supplementing it with mineral water, coffee without sugar, herbal tea, as well as a variety of diet non-carbonated drinks. The consumption of vegetable oils, sugar, lamb and pork should be excluded from the diet. The Dukan diet requires strict adherence to the diet.

"Consolidation"

Perhaps every woman admits that this stage is the most difficult. The reason is the need to force the body to get used to a given nutritional system, and not perceive it as physical deprivation. In the future, following this diet will not allow you to accumulate extra pounds again.

However, the menu at the third stage, on the contrary, will become more diverse. Gradually, you should include high-calorie foods in your diet. Their consumption should be subject to fairly strict standards in order to prevent weight gain.

It is allowed to eat fruits with the exception of those that contain starch: bananas, cherries, dried fruits and grapes. You should also exclude nuts from your menu. The cheese should have the least fat content, and soft or smoked cheeses, especially those with mold, should be avoided.

Recipes for the Pierre Dukan diet

Egg salad

Cut the boiled eggs into cubes, chop the green onions, mix and add salt. Dress the salad with kefir or low-fat sour cream (1 tbsp.)

Carrot salad with liver

Prepare food - boil medium-sized carrots, two eggs, liver (200 g), chop and marinate the onion (for the marinade, take 1 tbsp vinegar and 0.5 tbsp salt). Chop carrots, eggs and liver, mix with onions. You can dress the salad with homemade mayonnaise.

Zucchini fritters with salmon

Grate zucchini (0.5 kg) on a coarse grater, squeeze out the juice. Beat three eggs with 2 tbsp. corn starch, chop the bell pepper, add to the egg mixture. Grind the salmon and mix everything. Salt and add spices. Make pancakes from the resulting kneaded dough and bake in a frying pan without oil.

Hake baked in foil

Marinate the hake fillet. For the marinade, mix lemon juice, fish spices, salt and herbs. Wrap the fish in foil, place in the oven, and bake for 15 minutes.

Kapustnyak

Boil chicken breast in a small amount of water. Add a small chopped zucchini, half an onion, and oat bran (3 tbsp) to the pan with the chicken. While cooking, heat the frying pan, adding a little oil, sauté the chopped carrot half, then add it to the pan. Sprinkle with dill and pepper. Then add sauerkraut and mashed tomatoes to the soup.

Liver cake

First, prepare the dough - mix chicken liver (1.5 kg), eggs (3 pcs.), onions (2 pcs.), corn starch (6 tbsp), salt and pepper. Bake small pancakes from the resulting dough in a dry, coated frying pan.

Next, prepare the “cream”: mix finely grated eggs (8 pcs.), 5% cheese (250 g), add garlic, salt and pepper. Fill the mixture with low-fat cottage cheese (450 g), mix everything until smooth.

A layer of pancakes is laid out on the dish, smeared with “cream”, and so layer by layer must be alternated, interspersed with layers of pickled cucumbers and chopped tomatoes. The last layer should be creamy. Decorate the cake with tomato slices.

Fish cutlets with cottage cheese

Mash the canned tuna with a fork, add low-fat cottage cheese (100 g), grated 5% cheese (2 tbsp), chopped herbs, oat bran (1 tbsp). Beat the egg into the mixture, add salt and pepper. Mix thoroughly, form cutlets, roll in oat bran, and fry in a coated frying pan with a small amount of oil.

Yogurt jelly

Dissolve gelatin (10 g) in a small amount of water, add 1 tablet of sugar substitute. Add gelatin to yogurt (300 g), stir, put in the refrigerator to thicken.

What will be the result?

Provided you strictly follow the rules prescribed by the Pierre Dukan diet, you can achieve good results in a short time. The optimal duration of the diet is several months, during which time you will lose at least 9 kilograms, and the approximate weight loss will be 3-5 kilograms weekly.

Diet Stage

Stage No. 1

This stage is called “attack”. It is the most important in the Dukan method, since it is the “attack” that will determine the effectiveness of the diet. Therefore, to comply with the rules of the first stage, you need to make as much effort as possible.

Its duration is determined independently according to the following scheme:

— Three days if the number of extra pounds is less than 10.
— Three to five days if the number of extra pounds is from 10 to 20.
— Five to ten days, if you need to lose more than 30 kilograms.

What to eat? Mainly protein products. By-products are allowed - kidneys and liver, beef and veal tongues, lean meat (poultry, beef, pork), horse meat, fish and seafood, lean ham, raw and boiled eggs, pickled cucumbers, lemons. You can eat fermented milk products. Be sure to use bran - 1.5 tbsp. spoons.

You can steam, boil or grill, but never use fat. You can use seasonings, garlic and onions, vinegar - but all this in small quantities.

There are no restrictions on serving sizes - you can eat as much as you want.

What drink? Mineral water, tea (green and herbal), coffee, diet cola. You need to drink a lot of liquid - at least two liters.

At this and all subsequent stages it is unacceptable to drink alcohol! The exception is some days during the consolidation stage - more on this below.

The first stage of the Dukan diet is the most difficult. Weakness and fatigue are normal, because right now the process of fat breakdown begins. Also, those losing weight may experience dry mouth and a faint odor. It is important not to forget that all this only means that everything is going as it should.

Physical exercise. Daily walks should become a habit; their duration should be at least 20 minutes. If you have the opportunity and desire to play sports, this will be an excellent addition and will only be beneficial.

You need to be prepared for the fact that the weight will come off very quickly at the first stage.

Stage No. 2

This stage of the Dukan diet is called “alternation”, and as follows, you need to alternate the menu. That is, “protein” days are diluted with days when you can afford vegetables.

The duration of the second stage is again determined based on how many kilograms you need to get rid of - less than 10 or more. In the first case, the alternation sequence will be 1:1 (1 day of protein food + 1 day of vegetable food), 2:2 or 3:3, in the second – 5:5.

What to eat? Vegetables allowed include tomatoes and cucumbers, radishes, green beans, cabbage, eggplant, zucchini, peppers, spinach, and celery. Sometimes you can eat carrots and beets. Vegetables can be eaten raw, boiled or baked.

The list of permitted foods includes gherkins, tofu cheese, soy sauce, mustard and vinegar, adjika, garlic, spices, sugar substitutes, gelatin, agar-agar, seaweed, canned fish, tofu, and you can eat some crab sticks. The daily diet is supplemented with bran in the amount of 2 tbsp. l.

Potatoes, beans, lentils, peas and avocados are strictly prohibited.

You can diversify your diet with some other foods, adding two of them every day. This is cream with a fat content of 3-4% (1 tsp), soy cream (2 tbsp), low-fat cheese (30 g), ketchup (1 tbsp), dry wine (3 tbsp) , starch (1 tbsp). In addition, frying foods in vegetable oil is allowed.

What drink? Water is a must, at least 1.5 liters daily, you can drink non-calorie drinks.

Physical exercise. At this stage, you will have to sweat a lot, since the intensity of physical activity will need to be increased. As for walks, instead of 20 minutes you will need to walk for at least half an hour.

Don't panic if the scale arrow doesn't show the desired result. It may even happen that the weight increases a little. This is a feature of eating vegetables that retain water, unlike proteins. The main thing is not to stop eating as prescribed by the Dukan method, and soon the result will not be long in coming.

Stage No. 3

At the third stage, the achieved result is consolidated - hence the name “consolidation”. The extra pounds are gone, but now you need to ensure that when you return to your usual diet, they don’t come back.

The duration of the third stage is determined by the number of kilograms lost. You need to be prepared for the fact that you may have to eat permitted foods for many months. Actually, this period is calculated like this - every 10 days for every kilogram lost. Lost weight by 5 kilos - the third stage will last 50 days, by 10 kilos - 100 days, etc.

What to eat? The daily diet includes the same bran - 2.5 tbsp, mature cheese - 40 grams, bread - two pieces, fruits (with the exception of bananas, cherries and grapes are also prohibited). You can eat foods allowed in the first and second stages.

Once a week you need to eat only protein foods. Twice a week (not in a row), if desired, you are allowed to eat high-calorie dishes, but in general you are allowed to eat any dish, you can drink a little alcohol. Pasta, rice, peas, beans and potatoes can also be eaten twice a week.

Stage No. 4

The fourth stage – “stabilization” – involves stabilizing the desired weight. Actually, the last phase of the Dukan diet is a set of rules that it is advisable to adhere to throughout your life. And then it will be almost impossible to gain excess weight - you will weigh as much as you weighed when finishing the previous stage.

What to eat? The rules are easy to remember and easy to follow - first of all, continue to eat oat bran (3 tablespoons) every day, and eat only protein foods one day a week. Otherwise, you can eat your usual foods.

Vegetables, like protein products, can be eaten in any quantity. Be sure to eat fruit once a day. You also need to remember to eat low-fat hard cheese. Rye bread can be consumed in the middle of the day, and a little - 1-2 pieces.

Physical exercise. At this stage, movement will become a vital necessity - move as much as possible. It is advisable to lead an active lifestyle and play sports. This will further reduce the risk of gaining unwanted pounds.

What if the diet was broken?

Diet failure is not uncommon. If this happens, don't panic. You just need to take some measures. For example, if failure befell you at the first stage, you just need to extend it for a few days. For the next two days after the failure, you need to switch only to protein foods.

Methods of returning back to nutrition according to the Dukan system also involve giving up salt, increasing the amount of water you drink, increasing the duration of sleep and walking.