Nutritionist Pierre Dukan developed a nutritional system many years ago. Today it is called "Dukan diet", whose daily menu will help you to overcome excess weight and not to gain it in the future.
The diet is divided into 4 periods. Each of them will be discussed in detail in this material.
The basis of the Dukan diet
This diet is based primarily on protein food, which can be consumed in almost unlimited quantities. The bottom line is that for protein absorption, the body spends a lot of its own energy, obtaining it by breaking down "natural" fat deposits. In the future, vegetables are added to the protein diet, which diversify the diet with vitamins, macro and microelements, and dietary fiber.
While doing his research, the doctor discovered a hundred food products needed by the human body. This hundred has an extremely nutritious effect on the body, preventing the accumulation of extra pounds.
But the basis of nutrition does not end there. There is one mandatory condition:
- it is necessary to reduce salt intake;
- water - at least 2. 5 liters per day;
- unlimited protein intake.
Value and the weak link
One of the main requirements of this diet is that its use requires consultation with a doctor, because almost every person has his own "traps" in the body.
Value
What's good about this diet:
- weight loss occurs in the first 7 days;
- when you eat protein food, there is no need to count calories;
- a hundred useful products discovered by Dukan allow you to make many different dishes;
- there is no limit on the amount of food allowed;
- If you do not rush on all the food in the world, after stopping the Dukan diet, the weight will not return.
The weak link
Disadvantages of diet:
- an excess of protein food overloads the internal organs, the lack of which can harm the body;
- prohibition of alcohol;
- a limited amount of dietary fiber in the initial phase can lead to stool retention;
- mandatory application of the entire principle of this dietary nutrition;
- long-term diet (depending on the loss of the desired amount of kg).
To a large extent, it is important to adhere to all restrictions in each period of the Dukan diet.
The four periods of the Dukan diet
The nutrition principle proposed by nutritionist Dukan consists of four parts. Each of them is like a separate sub-diet. You can move on to the next step only after completing the previous one.
But it is important to note that in order not to harm your own body, you must prepare it. After all, any change is stressful:
- Reduce the consumption of "white and sweet death" - salt and sugar.
- Gradually reduce the portions of baked goods made from white flour.
- You need to start drinking the right amount of water – up to 2. 5 liters a day.
It is impossible not to touch on the topic of finances - this principle of nutrition does not apply to available methods. There will be a need to buy environmentally friendly products, and they will require financial investments.
"Attack" period.
This part is the shortest. Its duration is at the mercy of the number of kilograms it wants to get rid of:
- excess weight 3-5 kg = 2 days;
- excess weight 6-10 kg = 5 days;
- overweight of 11 kg or more - the attack will last at least 10 days.
Food during the attack will consist of products approved by Dukan:
- low-calorie lactic acid products;
- chicken and turkey meat;
- lean veal, goat meat;
- lean fish;
- sea food;
- chicken eggs - egg whites without restrictions;
- water, at least 2. 5 liters.
The following are strictly prohibited:
- all types of cereals;
- beans, peas, asparagus;
- fatty meat;
- white flour and everything from it;
- any kind of fruit and berries;
- cheese;
- alcohol;
- any kind of canned food.
To improve the taste of the dish, you can use: lemon juice, apple cider vinegar, spices. Dishes are prepared in any way, the main thing is without fat.
"modification" period
This part continues until the weight is reduced to the desired results. And that is usually up to 7 months.
The name "alternation" is the basis when protein days alternate with protein-vegetable days in a circle. You can choose the number of days in this round at your discretion. The main thing is that it should be the same on both days.
During the diet, usually 0. 8 to 1 kg of weight is lost in seven days. Vegetables that do not contain starch are added to the allowed foods in the rotation:
- tomato, daikon, pepper;
- black eyed peas;
- gourd, pumpkin;
- cabbage in all its varieties;
- any edible mushrooms;
- basil, celery leaves and root.
During that period, it is allowed to consume 1 teaspoon of olive oil per day.
"Fixation" period.
This period of dieting is the most difficult. The weight has dropped to the desired level. Thoughts of stopping appear. That's the problem. Stopping the diet now would destroy all previous efforts. And all the kilos that were lost with such effort will return in double form.
The duration depends on the number of kilograms lost. There is a so-called formula in which 1 lost kilogram is equivalent to 10 days. We get - lost 10 kg * 10 days we get 100 days for consolidation. A big plus is that you can organize "joyful" days. Then it is allowed to eat potatoes, beets, carrots, peas, corn and beans. True, one day a week, but in any quantity.
Allowed products are divided into four types:
- protein food;
- protein and vegetable food;
- protein, vegetable and starchy food;
- "joyful" day (but once a week).
The "stabilization" period.
It will help you maintain your weight for the rest of your life. You simply need to follow certain rules:
- leaving the table with a slight feeling of hunger;
- water 2. 5 liters per day;
- Once a week, a fasting day of all protein products;
- physical training.
Prohibited products during this period are: refined sugar and everything made from it, and white flour and everything made from it.
This part can be called a healthy lifestyle with proper eating behavior.
Essential foods for the Dukan diet
What foods you should eat:
| Lactic acid | Sea food | Meat | Vegetables | A fish | Eggs |
|---|---|---|---|---|---|
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This list of products is allowed according to the recommendations of dr. Dukan.
Menu by periods for each day
Each period Dukan diet has its own menu. To achieve results, you must strictly adhere to the menu.
"Attack" period.
Attack period menu
| Days | The first meal | Second meal | A snack | 3 hours before bed |
|---|---|---|---|---|
| Monday | Quail egg omelette | Steamed veal | Kefir | Boiled fish |
| Tuesday | A glass of fermented baked milk | Young boiled beef | Fresh cheese | Grilled chicken fillet |
| Wednesday | Fresh low-fat cheese | Chicken turkey | Egg white omelette | A piece of cooked salmon |
| Thursday | 100 g of low-fat cheese | Roast veal | Quail eggs | Fresh cheese |
| Friday | 2 soft boiled eggs | Baked fish | Ryazhenka | Steamed beef roll |
| Saturday | Chicken and one egg | Young beef cutlets | Fresh cheese | Quail |
| Sunday | Fresh cheese 200 g | Turkey roll | Yogurt | Rabbit meat |
The number of meals can be any, as well as the amount of food eaten. Mandatory drinking regimen.
"modification" period
"Modify" period menu
| Days | The first meal | Second meal | A snack | 3 hours before bed |
|---|---|---|---|---|
| Monday | Low-fat cottage cheese, green tea | Steamed fish, kefir | Ryazhenka | Omelet of two egg whites, herbal drink |
| Tuesday | Soft boiled eggs, raw vegetables, coffee drink | Chicken soup with added herbs | Ryazhenka | Fresh cheese with added vegetables |
| Wednesday | Chicken, weak tea | Ear soup with greens | Kefir | Turkey fillet baked with cheese |
| Thursday | Fresh cheese, weak green tea | Vegetable soup with herbs and a piece of veal | Yogurt | Chicken meatballs with fresh vegetables |
| Friday | Baked quail eggs, salad, weak coffee with milk | Grilled lean beef with vegetables | Ryazhenka | Steamed rabbit cutlets, herbal drink |
| Saturday | Fresh cheese with herbal drink | Vegetable soup with a piece of baked chicken fillet | Brynza | Cabbage pancakes, yogurt |
| Sunday | Pancakes with cheese, yogurt | Lobster meat with herbs and yogurt sauce | Kefir | Stewed vegetables with minced veal |
In this period, the diet is more varied, which means that it is easier to tolerate "changing".
"Fixation" period.
"Pinning" period menu.
| Days | The first meal | Second meal | A snack | 3 hours before bed |
|---|---|---|---|---|
| Monday | Cottage cheese casserole, berries, coffee drink | Fish soup, a piece of bread | Applesauce | Vegetable casserole, veal, green tea |
| Tuesday | Oatmeal with fruit | Durum pasta, feta cheese | Meatballs with vegetables | Fresh cheese, fermented baked milk |
| Wednesday | Eggs in a bag, a piece of bread, a glass of milk | Vegetable soup, chicken, tea | Berries 200 g | Fresh cheese |
| Thursday | Fresh cheese with fruit and weak tea | Bean soup, beef, | Stewed vegetables, fish | Ryazhenka |
| Friday | Omelet of two egg whites with herbs, weak tea | Fish stew with herbs and vegetables | Baked apple | Stewed vegetables with a piece of rabbit meat, herbal tea |
| Saturday | Buckwheat porridge with meatballs, coffee with milk | Vegetable soup with meat, zucchini cutlets, tea | Vegetable salad with seafood | Apple, curd puree, weak tea |
| Sunday | Pancakes with cottage cheese, a glass of milk | Meat stew with herbs and egg, a piece of bread | Unsweetened fresh berries | Ryazhenka |
This period is characterized by a more varied diet than the previous one. There are already many to choose from.
The "stabilization" period.
For me, the Dukan diet for this period is more varied and complete than previous periods. The only difference compared to the "consolidation" period is the obligatory protein fasting day on Thursdays (as recommended by Dr. Dukan).
Recipes by Pierre Dukan
Thai Chicken Broth
take:
- chicken fillet - 1 pc. ;
- cooled clean liquid - 1 l;
- sprigs of cilantro - half a bunch;
- schisandra grass – 1 stem;
- papeda quillum – 1 leaf;
Put the chicken fillet in a pot and fill it with pre-cooled water. Put on the fire, boil, collect the foam. Reduce the heat. Cut half of the onion into two parts, roughly chop the twigs, and crumble the hedgehog leaf. Add all the prepared ingredients to the already baked chicken fillet. Continue to cook the soup on low heat for another three hours. Lemongrass and papeda quillum will add freshness and aroma to this soup.
Jelly dessert
take:
- low-fat cottage cheese - 0. 4 kg;
- chicken egg white - ½;
- gelatin - 1 sheet
- xylitol - 1. 5 tablespoons. l. ;
- almond extract - 4-5 drops.
Soak the gelatin in a bowl of chilled water. Separately, heat some cottage cheese. Do not dissolve the gelatin, wait for it to swell, squeeze and dry. Then add it to the cottage cheese. Mix well until the gelatin dissolves. Place the remaining cottage cheese, part of the xylitol and almond extract in a bowl. Beat until smooth and combine with gelatin. Beat ½ egg white and finally add the remaining xylitol. Carefully combine the resulting foam with fresh cheese. Divide the mixture into two molds and cool in the refrigerator.
Options Dukan diet
Nutritionist Dukan has developed more than one diet option. People are all different and everyone has their own preferences or limitations. Based on this, Pierre Ducamp developed:
- express diet;
- vegan diet;
- dietary food for pregnant and lactating women.
Express diet
This type of dietary diet is intended for those who have already lost excess weight, but for certain reasons "fallen off" from the intended path and some of the weight has returned. This is an easy, uncomplicated diet consisting of protein foods. This type is more versatile and not as complicated in restrictions. In seven days you can lose up to 1 kg of weight. But the requirements for water and physical education remain unchanged.
- Day 1 – any amount of protein food.
- Second day - add vegetables (except potatoes) to the first day's diet.
- Third day – 1st and 2nd day do not limit food intake + one apple.
- Fourth day – proteins, vegetables, fruit + a piece of bread.
- Fifth day – proteins, vegetables, fruit, a piece of bread + 30 g of low-fat cheese.
- Sixth day - add up to 0. 2 kg of starchy products of your choice to the diet on the fifth day.
- Day seven - all products of day six. But there is good news - you can eat whatever you want on this day.
This diet option is the simplest and longest lasting. There won't be immediate results, but there won't be a heavy moral burden either.
Vegan food
There is no particular difference between the classic Dukan diet and the diet for vegans. The basis of the diet is still the same protein products. But animal proteins will be excluded from this diet.
Eligible Products:
- eggs of all kinds;
- low-fat dairy products;
- feta cheese and soy cheese;
- porridge;
- soy meat;
- beans, asparagus, beans;
- unsweetened fruit.
Vegans do not consume animal proteins. But if you apply the Dukan diet, in this case you must consume eggs and lactic acid products. The regime of water and physical education remains unchanged.
Dietary food for pregnant and lactating women
Since Pierre Dukan is a nutritionist, the undoubted requirement for this category of women will be to maintain body weight within the necessary limits. But these women are special. And therefore, the doctor suggests that pregnant and lactating women use the third period in their daily diet - "Consolidation". Success will not be visible immediately, but in general, excess weight will not appear and will not harm yourself or the child.
The downside of the Dukan diet
Each dietary food was developed to treat a specific pathology. The Dukan diet is primarily for the fight against excess weight. But chronic diseases in the body can cause damage.
List of pathologies for which it is forbidden to use this type of dietary food:
- chronic inflammation of the liver;
- hypertension;
- pyelonephritis;
- joint inflammation;
- ulcers of the gastrointestinal tract;
- vascular sclerosis.
For these diseases, you cannot use Dr. 's diet. Dukan, which is the downside of this weight loss method.
People's opinions about this diet
Reviews of people who achieved positive results:
- "Great diet. I've been overweight since childhood. And whatever she tried to do. A year ago I started my "journey" with Dr. Dukan. The result: I was 80 kg (with a height of 160 cm), I lost 26 kg andI'm not coming back. "
- "I am the mother of three children. And, of course, during and after childbirth - excess weight. I have tried all methods of weight loss from pills to massage. The result is negative. But a friend suggested this type of diet. I will not torture you with stories for a long time. In the first10 days (and I was 95 kg) I lost almost 15 kg! I was so happy with this start that I decided to go through all the diet periods and reached the end. Today my weight, with a height of 170 cm (and I'm not a teenager), is68 kg. Total - minus 27 kg. Thanks to the Dukan diet. It's worth it. "
The doctor's opinion about this diet
Currently, there is an opinion among some doctors about the unfavorable effect of this type of medical nutrition on the functioning of internal organs. There are doctors who claim that this diet has a harmful effect on the kidneys, lungs, heart muscle and joints. This diet cannot be used if there are chronic processes in the body.
In conclusion, I would like to note that this type of diet has its advantages and disadvantages. And you shouldn't make hasty decisions based on someone's positive or negative experience. Be wise to your body and consult your doctor.