The Dukan diet: menu, stages, pros and cons

The Dukan diet is one of the varieties of protein diet, which was proposed in the early 90’s by French nutritionist Pierre Dukan. Together with the expert, we understand its principles.

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What we will tell you about

Principles of the Dukan diet

endocrinologist, nutritionist, therapist at the Medical On Group clinic in Podolsk

“Why Pierre Dukan emphasized protein? It is an important material for all cells in the body.”

Protein has a caloric value of 4 kcal/g, compared to the same fats 9 kcal/g. As a nutrient, it keeps you feeling satiated for a long time.

But there is one “but” – protein products should not be fatty. These are lean varieties of meat, and dairy products, the same cottage cheese, skim.

On the Dukan diet, carbohydrates are minimized or completely excluded, and sweets are not allowed at all.

Also should be included in the daily diet 1,5-3 tablespoons of bran. They are related to carbohydrates, but to hard to digest by our body.

A prerequisite for the diet is 1.5 liters of water and physical activity, for example, walking at least 30 minutes a day.

Stages of the diet

The Dukan diet consists of four consecutive phases: Attack, Intermittence, Fasting and Stabilization. The first two phases are designed to lose excess weight, and the last two – to consolidate and stabilize the results achieved.

Let’s break down all the stages.

Stage 1: Attack.

This is in the full sense of the attack on your fat cells: an unaccustomed deficit of fats for the body at the expense of protein. This stage lasts from three to seven days, maximum – 10. It depends on how many kilograms you want to lose: three or 20.

If you need to lose less than 10 kg, the duration of the stage should be about three days, from 10 to 20 kg – about three to five days, and if you need to get rid of more than 20 kg, it will take about seven days.

At this stage, you can eat only protein lean foods: meat, fish, eggs and skimmed dairy products. Be sure to consume 1.5 tablespoons of bran per day and at least 1.5 liters of pure water.

Stage 2: Alternation, or Cruise.

The essence of this stage is the alternation of protein or protein-vegetable days. Weight here will go much less than at the first stage, about 1 kg per week.

It is safest to alternate 1:1 or 2 to 2: one protein day and one protein-vegetable day or two protein days and two protein-vegetable days. However, if you need to lose more than 10 kg, it is allowed to alternate 5:5, but only after consultation with a doctor.

At this stage there are certain restrictions on products. So, excluded are starchy products (potatoes), avocado, artichoke, all legumes, cereals and all products with a high fat content, including mayonnaise, desserts and cakes.

A prerequisite: two tablespoons of bran and at least 1.5 liters of pure water per day.

Stage 3: Fixing, or Consolidation.

Now there is a consolidation of the achieved results: weight loss is only 1 kg in 10 days.

An obligatory requirement at this stage is one protein day per week, 2.5 tablespoons of bran per day and at least 1.5 liters of pure water.

It is believed that it is this stage is the most difficult for the patient – here are possible breakdowns and the risk of gaining lost kilograms.

At this stage, there are rules:

bananas and grapes are excluded from fruits;
the maximum portion size is 220 g at one meal, and dinner should be protein-vegetable (but no more than twice a week any variant of dinner is allowed);
desserts are allowed, but no more than one portion per choice: one fruit, one candy, two slices of chocolate, half a portion of ice cream, a small dessert of 100 g (but it is better, of course, not to get carried away);
low-fat cheese up to 40 g, two slices of bread are allowed;
you can include legumes, potatoes and even pasta;
the time between festive meals should be at least two days.

Stage 4: Stabilization.

Theoretically, at this stage there are no forbidden products, you can eat everything. However, the choice should be in favor of low-fat dairy products, lean meat, seafood and lean varieties of fish.

At this stage, you need to consume three tablespoons of bran per day. There should be physical activity (according to Dukan it is climbing stairs for 30 minutes or walking 10 000 thousand steps a day) and mandatory protein Thursday or another day at your request, from the menu of the Ataka stage.

At this stage, it is also mandatory to drink water at least 1.5 liters a day.

Positive sides of the diet

According to Anna Verbovskaya, the diet is considered both effective and quite popular because of the rapid weight loss from the first days.

The Dukan diet is very hearty, you can eat at any time. Also a positive side is its rather long effect.

Disadvantages of the diet

The diet is based on the restriction of fats, and this leads to a deficiency of all fat-soluble vitamins: A, K, D, E. This can adversely affect the condition of the skin, hair, as well as the work of the reproductive organs and gallbladder, intestines.

On this diet, grains are excluded, which can cause a deficiency of B vitamins and minerals, including magnesium, selenium, zinc, iron, phosphorus. This can result in nervous system disorders.

Given that such a diet leads to a deficiency of vitamins and trace elements, it is important to consult a specialist on the intake of vitamin complexes.

Also during the diet – especially on protein days – may occur constipation, bad odor from the body and mouth. This is due to the fact that excess protein contributes to the appearance of ketone bodies (intermediate products of metabolism of carbohydrates, fats and proteins).

Throughout the diet, it is recommended to constantly consume bran. And here there are pitfalls to be aware of. In particular, you must be sure to observe the water regime: if there is a lack of water, you will have stool problems, possible constipation.

Contraindications for the Dukan diet

Such a diet is not suitable in the following cases:

Gallbladder disease: cholecystitis, cholelithiasis, gallstone disease;
kidney disease: urolithiasis, chronic renal failure;
metabolic diseases: gout, diabetes mellitus;
diseases of the cardiovascular system: hypertension, atherosclerosis, cardiovascular insufficiency;
diseases of the stomach: peptic ulcer disease;
intestinal diseases: colitis.

It can be concluded that such a diet is more suitable for relatively healthy people of young or middle age – as short-term restrictions for weight loss.

Nutrition should be rational and in moderation. We need proteins, fats and carbohydrates, and the harm is determined by the quantity: there should be neither deficits nor surpluses.

Sample menu

We have prepared a sample menu for all stages of the Dukan diet.

Stage 1: Attack

Breakfast: lean meat, scrambled eggs or steamed omelet, tea or coffee.
Lunch: soup or broth with meat, two bran breads.
Afternoon snack: cheesecakes in the oven or cottage cheese casserole of low-fat cottage cheese.
Dinner: herbal tea and a piece of baked or boiled lean meat or fish.

If you wish, you can eat not four, but three times a day. The number and time of meals is not limited.

Stage 2: Alternation, or Cruise

Protein day

Breakfast: cheesecakes and coffee.
Lunch: lean steamed veal steak.
Afternoon snack: clam or shrimp salad.
Dinner: baked fish or chicken without skin.

Protein-vegetable day

Breakfast: lightly salted salmon and coffee.
Lunch: salad of tomatoes, cucumbers and cabbage, turkey meat.
Afternoon snack: cottage cheese casserole and 0% fat kefir.
Dinner: lean fish with vegetables baked in the oven.

Stage 3: Fixing, or Consolidation

Option 1 – preferred

Breakfast: a slice of bread, lightly salted salmon, greens.
Lunch: pasta, chicken, vegetables or pasta with seafood or shrimp with vegetables.
Afternoon snack: fruit, or half a serving of ice cream, or dessert 100 g, or cottage cheese.
Dinner: tuna with vegetables.

Option 2 – potatoes or rice for dinner is allowed, no more than twice a week