Dikul’s protein diet for weight loss: menu by day, reviews and results

About the diet

Dikul's protein diet is an effective nutrition system that has helped thousands of women and men get rid of fat deposits and increase muscle mass. The main idea of the diet is a high content of protein foods, avoidance of simple carbohydrates and fatty foods. It is intended for those people who exercise regularly.

The Dikul diet does not imply quick results and is recommended for people with slight excess weight, up to 10 kg. This diet is more suitable for people who lead an active lifestyle, or at least regularly engage in physical activity. If you are overweight, more than 10 kg, it is recommended to first adjust the weight using another diet, and then, when there is an extra 5-8 kg left before the desired result, the Dikul Diet will turn out to be very effective.

Thanks to a specially designed menu, subcutaneous fat is burned to compensate for the lack of carbohydrates in the menu, and muscle mass is increased due to the large consumption of protein foods in combination with physical activity (fitness, dancing, aerobics). Don't be alarmed - this doesn't mean you will have huge muscles, you won't. As a result, you will get a slim, toned figure without saggy skin and cellulite.

There are no recommendations regarding the number of calories consumed, which makes the diet much simpler. Body weight is reduced by limiting fats and carbohydrates. Muscles are preserved because protein consumption does not decrease, and even increases.

Dikul's diet involves limiting fat. The author of the diet believes that there is too much fat in the modern person’s diet. But the diet does not imply a complete rejection of fats, since a person gets healthy fats for the body by consuming foods recommended by the diet: fish, nuts, flaxseed or hemp oil. By healthy fats, Dikul means a complex of substances called omega-3, these are polyunsaturated fatty acids. They are actually contained in the above products; the human body really lacks them in modern living conditions. Omega-3 acids promote weight loss and muscle building. They are good for joints and spine.

Mechanism of weight loss

To achieve a positive result, it is recommended to give up carbohydrates from the very beginning, at least for a while. This is necessary in order to start the processing of accumulated fat layers and use them as the primary source of energy necessary for the normal functioning of the body. The fat burning process that has begun will lead to getting rid of extra pounds.

And when the burning mechanism is launched, you can gradually introduce small portions of dishes containing carbohydrates into the diet. However, the main aspects are drinking plenty of fluids, a set of vitamins, and maintaining trace elements and minerals at the proper level.

By alternating carbohydrate nutrition with non-carbohydrate nutrition, you can get an effective system. And the body of a person losing weight will not suffer from the elements missing in it.

The ability to calculate the duration of the program in accordance with the individual needs of a particular person is certainly a plus of the diet. Strict instructions for exiting it are not required. All you need to do is avoid overeating and give your body the right foods.

Recommended Foods

It is recommended to consume as the main source of protein: buckwheat, corn, beans, nuts, seeds, fish, meat, eggs, milk.
To provide the body with calcium, the following are suitable: cheese, nuts, cottage cheese, eggs, cabbage, liver.
To provide the body with necessary microelements, including the extremely important magnesium, manganese and phosphorus, the Dikul diet recommends consuming: seaweed, bananas, spinach, sunflower seeds, cheese, peas, fish, onions, potatoes, cucumbers.
Omega 3 polyunsaturated fatty acids: fish, nuts, flaxseed or hemp oil.

Rules

The diet is based on meat, eggs, and dairy products. Protein intake is not limited
Fats are eliminated from the diet whenever possible. It is prohibited to cook food using fat, including vegetable oil.
Vegetables and fruits – without restrictions
Sugar and sweets are prohibited
Carbohydrate-containing foods are limited - cereals, potatoes, bread
Every day you need to drink at least 2 liters of still water
It is recommended to consume oat bran 2 tablespoons per day, as a protein diet can cause constipation.
During the first and second stages, take vitamins
Eat bran - two spoons per day
Walk outdoors for two hours every day
Drink herbal decoctions, such as rose hips or just green tea without sugar
You need to eat in small portions, but often - 6 times a day

Dish recipes

Protein shake

Mix four hundred grams of cottage cheese, one hundred milliliters of low-fat sour cream, two eggs and several tablespoons of honey in a blender, divide into portions. You can add a couple of spoons of jam.

Tomato and apple salad

You will need six medium tomatoes, one onion, two apples, two eggs, two tablespoons of finely chopped green onions, two three tablespoons, one spoon of lemon juice, one quarter teaspoon of pepper.

Cut tomatoes, apples and boiled eggs into slices, add finely chopped onion, olive oil and lemon juice, pepper. Mix and decorate with greens.

Tomato salad with cheese

To prepare the salad we need: five tomatoes, one onion, one hundred grams of hard cheese, two tablespoons of olive oil, finely chopped dill, a quarter of a teaspoon of ground pepper.

Cut the tomatoes into slices, onions into strips, and grate the cheese. Stir and add pepper and olive oil. Decorate with dill.

Avocado and pear salad

Ingredients needed: three avocados and pears, one bell pepper, green onions and parsley.

For: five tablespoons olive oil, two tablespoons lemon juice, one teaspoon mustard, ground pepper, garlic.

Place the avocado in the refrigerator for several hours, then peel and cut into pieces, pears into cubes, and peppers into strips. Mix the ingredients and season with sauce. You can add ground pepper and chopped garlic to the sauce. Decorate with onions and parsley.

Summer salad

We take: one hundred grams of cauliflower, carrots, green peas, cucumbers, green lettuce, tomatoes, fifty grams of asparagus, one hundred and fifty grams of sour cream, ten milliliters of vinegar, two eggs, pepper.

Grate the boiled carrots on a coarse grater. Cut the cucumber into slices, and the tomatoes into slices. Divide the cauliflower into small pieces, asparagus and green salad finely. Mix the prepared products, add pepper, vinegar, sour cream. Decorate the salad with cucumber slices, tomato slices and eggs.

Before starting a diet, you need to develop a training program and consult with your doctor;
Use only fresh food;
Create your menu by day, select the recipes you like;
Stick to a strict daily routine and diet, get enough sleep;
Drink at least two liters a day;
To avoid stomach problems, eat a few tablespoons of bran a day;
Dikul's diet is based on regular training, work hard;
A protein diet is not recommended for people with poor physical fitness;
Prepare food strictly according to recommendations;
Eat at least five times a day, small fruit snacks are allowed;
Don't overeat, it's better to eat more often, but less.

Your feedback on the article:

Hunger is not the best companion for those losing weight, since it can cause additional weight gain due to the body entering “emergency mode”, when all calories are converted into fat in case of another fast. Also, emptiness in the stomach often causes breakdowns, and even if it is possible to achieve results in weight loss, they evaporate very quickly. The Dikul diet is an excellent option for those who want to build muscle mass and burn fat at the same time.

Valentin Ivanovich Dikul runs a rehabilitation center for people with musculoskeletal problems; he was also a weightlifter. This man has developed his own method of nutrition and special exercises that help get back in shape even after complex injuries and illnesses.

The author of the diet tested its effect on himself personally. As a circus performer, Dikul received multiple body fractures in his youth - the insurance couldn’t handle it. Doctors predicted that the young talent would spend the rest of his life in a wheelchair, but Valentin Ivanovich did not put up with this. He worked hard to heal for several years, eating a special diet and doing exercises to strengthen his muscles. As a result, he returned to the circus arena again, only this time in the role of a heavyweight.

Dikul’s nutrition and exercise system is designed specifically for bedridden people and those who cannot fully move.

The diet is based on consuming large amounts of protein and fat. Carbohydrates are either completely eliminated or reduced to a critical minimum. This principle of nutrition helps strengthen the muscle corset and prevents muscle atrophy, but only if certain exercises are performed.

The first stage of the Dikul diet

The first phase of the diet will last from 3 to 10 days, depending on how much you need to lose. At the first stage, the basis of the daily diet should be foods high in protein. It is necessary to exclude fats and complex carbohydrates.

The basis of the diet should be the following products:

kidneys and liver
poultry meat
lean meat
fish
seafood
buckwheat, corn, beans

At the first stage, adipose tissue decreases from 2 to 4 kilograms.

The second stage of the Dikul diet

At this stage, protein-rich foods need to be diluted with vegetables. It is necessary to alternate purely protein days with days when vegetables are actively consumed along with protein foods. That is, a protein day is replaced by a protein-vegetable day, then another protein day, and so on.

The duration of this stage can be up to 3 months until you achieve the desired result.

The basis of the diet should be the following products:

foods high in protein (products of the first stage of the Dikul diet)
asparagus, radishes, spinach, beans, celery, cabbage, tomatoes, cucumbers, zucchini, eggplant, bell peppers and other vegetables
potatoes in limited quantities and then only boiled or baked
any fruit

The third stage of the Dikul diet

The main task of the third stage is to consolidate the results obtained. At the third stage, any products are allowed, but the following rules must be followed:

Eat 2 tablespoons of bran every day
Once a week, eat only proteins throughout the day.
Twice a week you can indulge in a high-calorie meal
Your daily diet should contain vegetables and fruits

Despite the fact that there are no special restrictions on products and their quantity, this does not mean that your diet can now consist of fatty and high-calorie foods or exceed 1800 kcal per day for women and 2500 kcal for men. It is recommended to constantly adhere to the principles of a healthy diet, including more vegetables and fruits in the diet and excluding complex carbohydrates and fats.

Advantages and disadvantages

The benefits of the diet include:

Variety, availability and cost-effectiveness of food products used for weight loss.
Achieving the intended goal of getting rid of extra pounds in a short time - in just 2-3 weeks.
No feeling of hunger, unlike many other diets.
There are no strict dosages, strict restrictions, and the fact that the diet is carried out within an individual framework.
Taking a special protein shake made from fermented milk ingredients, which provides the human body with minerals and proteins.
Maintaining the result for a long time without making adjustments.

The disadvantages of the diet include:

Increased stress on the kidneys and urinary system, so people with kidney disease should be extremely careful when following this diet.
Contraindicated for people with impaired functioning of the internal glands, especially the pancreas.
Promoting blood clotting.

Before starting this diet, it is recommended to ask a fitness instructor to develop a special training regimen. You should also consult with your doctor to see if your health condition allows you to eat this way. And to prevent bad consequences from occurring, you need to have your blood tested once a month.

"Dikul's cocktail"

Valentin came up with not only a diet, but also special cocktail recipes, which, according to him, should help give energy and muscle growth. Only people engaged in intense training should take cocktails, before and after training.

To prepare the cocktail, mix in a deep container:

2 packs of low-fat cottage cheese
100 g sour cream
2 eggs
2 spoons of honey and jam.

This shake contains about 50 grams of protein, which corresponds to half the daily requirement for a person gaining muscle mass, weighing 60 kilograms.

Unique method

Dikul had every reason to claim that he had invented his own unique method of treating diseases of the musculoskeletal system - he himself once, at the age of 16, suffered a back injury after falling from a crossbar during a circus act at the Sports Palace.

Doctors said that he would no longer be able to walk, but the stubborn guy, through incredible efforts and daily training, not only began to walk, but after 6 years returned to the circus.

Then there was all-Union glory, official recognition of his technique and the opening of rehabilitation centers for patients both in Russia and abroad.

All this is great, my reader will say, but what does harmony have to do with it? Nothing to do with it, dear friends. Or rather, Valentin Ivanovich never developed any diet for weight loss. The “Dikul diet,” if you can call it that, is a way to replace body fat with muscle mass.

Sample menu

Protein day
Breakfast
three boiled eggs, tomato salad, a glass of kefir
Lunch
glass of fermented baked milk
Dinner
chicken breast boiled or baked in foil, garnished with a vegetable mixture without corn and potatoes or stewed cabbage
Dinner
boiled meat with boiled vegetables
An hour before bedtime
a glass of kefir or yogurt
Protein-vegetable day
Breakfast
a cup of herbal tea, 2 eggs. If necessary, they can be accompanied by a couple of grain bread toasts.
Lunch
cucumber and celery salad. Can be replaced with a large unsweetened apple.
Dinner
boiled piece of beef and weak meat broth. It is better to cook it without salt, but with onions. You can take 1-2 tomatoes.
Afternoon snack
Cottage cheese with yogurt
Dinner
baked fish, garnished with green beans
Snacks
During the day you are allowed to snack on any fruit or vegetable salad without oil.
The main task is to make predominantly protein meals so that this element takes up from 70% to 80% of the plate. The remaining 20-30% mostly goes to vegetables.