The proposal is old, but it has gained a lot of prominence lately. Have you heard about the Dukan Diet? Or do you know someone who has already bet on this method?
This is a hyperproteic diet aimed at weight loss, and is divided into four phases. It was created by the French doctor Dr. Pierre Dukan ?, comments Lilian Litz, sports nutritionist.
The Dukan Diet emerged more than 30 years ago when Dr. Pierre Dukan treated an obese patient who could not lose weight. He was a neurologist at the time, but nevertheless indicated a protein regime with a lot of water intake for 5 days. After this time, the patient returned 5kg slimmer. From then on, Pierre Dukan decided to change his specialty? from neurologist to nutrologist? continuing his studies, thanks to which the Dukan Method emerged.
Having helped many patients lose weight, he decided to write the book I Can't Get Slim.
• The Dukan Diet advocates the consumption of lean protein, vegetables, fluid intake, physical activity and minimum fat intake. It excludes refined carbohydrates and recommends whole grains in the reeducation phase. One of the pillars of the diet is oat bran ?, highlights Pierre Dukan, through his advice.
Read also: Pegan: The Paleo and Vegan Diets Combination
Talitta Maciel, from Food Reeducation Space, points out that Dukan is a phased diet, and that its basis is protein consumption and carbohydrate withdrawal for a period. "In each phase there are foods that are released gradually," he recalls.
Dukan Diet Step by Step
Talitta says the Classic Dukan Diet is structured in four phases: two for weight loss (Attack and Cruise) and two for stabilizing the Ideal Weight (Consolidation and Stabilization).
See below for each of these phases:
Phase 1 (Attack)
According to Lilian, this phase lasts between one to seven days and promises a loss of up to five pounds.
Also Read: 50 Incredibly Easy Ways To Lose 1kg
Pierre Dukan points out that this is the phase of? Pure proteins? (maximum 7 days for those who need to lose more than 20 pounds), which limits meals to this food group. "This causes rapid weight loss, which gives the motivation needed to engage in diet," he says.
? At this stage, you can choose from 66 protein-rich foods with no quantity limits? a big difference over other diets that limit amounts. In addition, one and a half tablespoons of oat bran per day is essential. This food improves intestinal transit, easily satiates, lowers cholesterol level, protects from diabetes and colon cancer and has slimming property. And should be associated with 2l of water a day. The 20-minute walk is mandatory, it is an integral part of the method that combines food and exercise ?, highlights Pierre Dukan.
Phase 2 (Cruise)
According to Lilian, this phase promises to lose a pound a week.
34 vegetables are added to the list of allowed foods, also without restrictions on quantity. This determines an average loss of 1kg per week until the desired weight is reached. In addition to the daily consumption of 2 tablespoons of oat bran associated with 2 liters of water. At this stage, the walking time increases to 30 minutes daily ?, explains Pierre Dukan.
Also read:? I lost 17kg without starving or exercising?
Phase 3 (Consolidation)
This stage, according to Pierre Dukan, was created to avoid the concertina effect. She is long enough to insert a new eating habit, the so-called eating reeducation. One has to follow for 10 days for every pound lost. That is, if a person lost 10 kg should do phase 3 for 100 days ?, explains.
At this stage, various foods are inserted, such as wholemeal breads, fruits, starchy foods and "Gala" or "Celebration" meals, in which the person is free to eat whatever he wants. serving yourself only once? entitled to dessert and a drink of alcohol. In addition, daily consumption of 2 ½ tablespoons of oat bran and 25 minutes of walking should be maintained.
Phase 4 (Stabilization)
Lilian comments that at this stage the food is free. "But one should follow 3 simple rules for the rest of one's life."
Also read: 10 foods that look healthy but aren't
Pierre Dukan explains that, with the new weight established and assuming that the person has gone through a process of dietary reeducation, he can eat whatever he wants, however, following the three rules. First, every Thursday diet the attack phase (pure protein).This rule should be followed for life as a form of weight control. This allows you to eat normally the other 6 days of the week without getting fat again. The second rule is that one should walk at least 20 minutes a day and give preference to stairs, replacing elevators. And the third vital rule is to eat 3 spoons of oat bran a day. It is also advisable to continue drinking 2 liters of water a day ?, he says.
To calculate how many days the person should follow in each phase is it important to answer the Ideal Weight questionnaire? free? on the Dukan Diet website, thus preventing the person from doing the phases randomly and in the wrong way.
In addition, the Dukan Diet offers the online support service that offers Dr. Pierre Dukan approved recipes daily, shopping tips, and even ways to customize the diet. This way, if, for example, a person on a diet? Break the rules? If you eat something out of schedule, corrective actions will be offered without criticism or judgment. Dr. Pierre's team is available to support you. Online diet service is offered for a fee.
Dukan Diet Menu
Nutritionist Talitta set up a standard day-of-the-week menu within the first phase of the Dukan Diet. It is worth mentioning that this is just an example, as each person should follow their own diet, preferably with specialized monitoring.
- Breakfast: Coffee milk + Minas cheese + 2 slices of grilled chicken breast
- Morning snack: 3 slices of thin ham
- Lunch: 1 medium lean steak + 1 boiled egg
- Afternoon snack: Oat Bran Porridge
- Dinner: 3 grilled dogfish with saffron, parsley + 6 cubes of seasoned tofu
- Supper: 2 boiled quail eggs
Pros and Cons of Dukan
Check out what are, according to professionals, the main advantages of the method:
1. Fast Weight Loss
Lilian points out that the Dukan Diet's main advantage is rapid short-term weight loss.
Talitta adds that the diet quickly shows results because it is protein based, which brings more satiety.
2. Freedom to eat as much as you want
Pierre Dukan points out that the Diet aims to achieve the desired weight and control it in the long run. One of its great advantages to achieve the result is that your fans can eat as much as they want, at their leisure. Hunger is one of the biggest inhibitors for maintaining a diet. With a list of 100 approved foods, including various menu choices for meals and even a list of allowed snacks, no need to count calories?
3. Weight stabilization
The method is designed so that the person, after reaching the desired weight, remains in it. Pierre Dukan explains that the weight loss regimen has four stages designed to help you lose weight in a quick but sustainable way. "In addition, it also has a long-term planning of food rehabilitation, which is the fourth phase of stabilization," he says.
Regarding the disadvantages of Dukan, Lilian mentions that may arise:
- Cardiovascular problems;
- Kidney problems;
- Intestinal problems (difficulty in intestinal transit);
- Vitamin deficiency;
- Loss of calcium (osteoporosis);
- Muscle aches;
- Initial or greater weight recovery.
Talitta explains that carbohydrates are the main source of energy for the body to function. Is it like car gasoline? When completely withdrawn from the diet can cause dizziness, weakness, fainting, headaches. The lack of carbohydrates causes the body to start using fats as a source of energy, releasing excess ketone bodies that are harmful to cells and can lead to headaches, vomiting, nausea?
High consumption of animal products increases the intake of saturated fat that can lead to increased total cholesterol, LDL, and may cause vessel clogging, leading to a long-term stroke or stroke. Proteins release substances after digestion called amines that can, in excess, overload the kidneys and can lead to kidney failure. How do proteins take longer to digest can lead to gastric discomfort, gas and intestinal problems ?, adds nutritionist Talitta.
Pierre Dukan considers that there are no disadvantages. The only precaution that needs to be taken is for hypertensive people who follow one or more treatments to keep their blood pressure at a normal level. The diet acts as a mechanism capable of lowering the pressure and makes, as the person loses weight, it is important to ask the doctor for an evaluation for the decrease of medicines ?, he says.
There are several reports of overweight or obese patients who could stop taking their medications because they no longer needed them.Also, should people with illnesses or other pre-existing illnesses consult their doctor before starting the diet ?, adds Pierre Dukan.
20 Dukan Diet Recipes
1. Bread in 3 minutes: With the video it is possible to learn how to make a super practical bread in the microwave. It is ready in 3 minutes.
2. Microwave Dumpling: It is possible to make in the microwave a cookie made with oat bran, milk powder, among other ingredients.
3. Light snack: Another super-practical recipe made with cold cuts.
4. Dukan Loaf: This is a healthy bread recipe that basically contains oat bran, wheat bran, skimmed milk powder and eggs.
5. Collagen candies: a simple recipe that takes diet or zero strawberry gelatin, flavorless gelatin and water.
6. Stuffed tomatoes: a different and practical way to consume tomatoes.
7. Turkey Breast Packs with Egg: An easy and great recipe to get out of the routine? of boiled egg.
8. Chocolate Cupcake: recipe for who loves a sweetie but is following the diet correctly.
9. Carnation and chocolate wholemeal cake: Great idea for those who love a candy and also good tip to accompany a coffee in the afternoon.
10. Cassava and chicken broth: Ideal for colder days.
11. Salty Cake: Most of the time, when washing vegetables, people get rid of stalks and leaves, but they are full of fiber and vitamins and can be used as a pie filling!
12. Dukan Chocolate Mousse Cake: Cake recipe to eat without fault!
13. Diet Brigadier: The recipe takes diet condensed milk, unsweetened cocoa powder and oat bran or skimmed milk powder to put on top.
14.Empty Dukan: For pasta you will basically use soybean fiber, 0% fat curd, light cream and eggs. The stuffing is shredded chicken.
15. Lemon Pie: The dough is simple to make, and the filling basically takes skim milk powder, water, zero sugar juice powder and oven and stove sweetener.
16. Turkey Dumpling: A healthy and practical recipe. You will only use turkey breast, egg white, oat bran, onion, tabasco and cottage pepper.
17. Tuna Dumpling: Using basically tuna, curd and oat bran it is possible to make a delicious healthy cookie.
18. Microwave Omelet: an option to vary the way you consume eggs. The recipe is super practical.
19. Cabbage Juice: supersimple and refreshing. You will only use water, kale, sweetener and lemons.
20. Spring Salad: Good choice for varying the salad every day. This recipe takes turkey breast, ricotta, among other simple ingredients.
Today there is already a wide range of recipes from the Dukan Diet. You are also free to create your own dishes as long as they are made from the foods allowed at each stage. The interesting thing is to use creativity!
8 questions and answers about Dukan
Check out the clarifications for the main questions about the method:
1. Do I need to have a dietitian's accompaniment to diet?
For Lilian, every diet should be performed with the supervision of a nutritionist. "The diet should be prepared by this professional, focusing on the particularities of each individual and respecting the laws of food and nutrition," he says.
Pierre Dukan points out that it is recommended to consult a doctor and have a check up. "Examination before the start of the diet is important to detect nutritional deficiencies or hormonal changes that could impair the weight loss process," he says.
Pierre Dukan adds that even those who have never had health problems should have laboratory tests to check if they have no hypothyroidism and confirm the absence of a kidney disease. It is also important to assess blood sugar, cholesterol and triglyceride levels, which are usually regularized with the diet. Patients who use medications may have contraindications to the diet or need adjustments in the doses used ?, says.
2. How many pounds can I lose with Dukan?
Lilian points out that in the short term, it is possible to lose about five pounds in a week. "But can the person return to the initial weight or beyond, after the end of it," he says.
Pierre Dukan points out that the traditional diet method was made for people suffering from overweight or obesity, ie it is not recommended for those who want to lose less than 6 to 7 pounds. We have cases of people who have already lost 70 kg with the Dukan Diet. On average, people who do the traditional method want to lose 10kg ?, he says.
3. Can I have alcohol during my diet?
Lilian points out that alcohol consumption should not be followed in any diet.
Talitta stresses that alcoholic beverages contain calories, which will interfere with the diet. "Alcohol comes from the fermentation of some type of carbohydrate, which should not be eaten at Dukan," he points out.
4How can I stay on my diet when dining in restaurants?
Talitta explains that the path is to choose protein options (which do not contain sauces and / or fried foods), such as eggs, grilled chicken, grilled fish, cheese, ham cubes.
5. How long can I do Dukan?
Talitta points out that it depends a lot on each organism. If you feel bad about the diet, it is recommended to stop immediately. Carrying on a diet that is only causing harm to the body has no benefit, you will lose weight at the expense of your health. If your weight loss goal is small, the diet can be followed until you reach it. If you need to lose a lot of weight, I do not recommend following this diet for long periods because of the aggression that can bring to the body the deprivation of carbohydrates for long periods ?, says.
6. Is this an expensive diet? How can I spend less on maintaining the Dukan Diet?
The Dukan Diet is not expensive, according to the doctor. Just do meal planning and prepare your own dishes. From the list of 100 foods allowed, you can choose the vegetables and season, which are usually cheaper ?, says.
"Preparing the week's menu also helps save money, as all ingredients are bought at once, do not generate out-of-budget spending and it also helps to follow the Diet with discipline," adds Pierre Dukan.
7. Does the diet cause any side effects?
According to Talitta, yes. It can lead to loss of muscle mass. With a lack of carbohydrates will the body burn protein and fat to provide energy? And for the body, getting energy from proteins is easier than from fat, so a large reduction in muscle can occur ?, he says.
Because there is a large food restriction, vitamin and mineral deficiency may occur. Lack of carbohydrates can lead to fatigue, anxiety, insomnia, irritability, because carbohydrates help in the production of serotonin, a neurotransmitter that feels good ?, adds the nutritionist.
Because the Dukan Diet is low in fiber, according to Talitta, there may be constipation, gas and bloating. "The production of ketone bodies due to the breakdown of fats generates bad breath, headaches," he adds.
8. I was off the diet one day and overreacted. What should I do now?
According to Talitta, it is best to go back to the diet as you were doing. Do not go back stages or skip meals. If there was weight gain in this escapade, should it be lost in the following days ?, he says.
Dr. Pierre Dukan's indication is to be alert in the coming days after breaking the diet. • If it was a slip, just focus, avoid the tolerated and continue to follow the directions of the phase in which the person is. If it was a totally overdone day, is it possible to make the whole day of pure protein, and then go back to the diet normally ?, says the doctor.
Remember that no diet "works miracles". Achieving good results requires discipline and willpower. Ideally, always check up before starting this or any other diet, and preferably have the supervision of a nutritionist.
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