Nutritionist Pierre Dukan developed a nutritional system many years ago. Today it is called the "Dukan diet", its daily menu will help you get rid of excess weight and not 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 primarily based on protein foods that can be consumed in almost unlimited amounts. The result is that the body spends a lot of energy to absorb protein, and it gets it through the breakdown of "native" fat deposits. In the future, vegetable crops are added to the protein diet, diversifying the diet with vitamins, macro and microelements and dietary fibers.
The doctor who conducted his research discovered one hundred food products necessary for the human body. This face has a highly nutritious effect on the body, prevents the accumulation of extra pounds.
But the basics of the diet do not end there. There is one mandatory condition:
- salt intake should be reduced;
- water - at least 2. 5 liters per day;
- unlimited protein intake.
Value and 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 his body.
Value
What's good about this diet:
- weight loss occurs during the first 7 days;
- when eating protein foods, there is no need to count calories;
- A hundred useful products discovered by Dukan allow you to prepare many different dishes;
- there is no limit on the amount of food allowed;
- If you don't eat all the food in the world, the weight won't come back after you stop the Dukan diet.
Poor connection
Disadvantages of the diet:
- excessive protein food overloads the internal organs, which can harm the body;
- alcohol prohibition;
- a limited amount of dietary fiber at the initial stage can cause stool retention;
- compulsory implementation of the whole principle of this dietary food;
- long-term diet (depending on the desired kilogram loss).
It is extremely important to follow all the restrictions during each period of the Dukan diet.
The four cycles of the Dukan diet
The nutrition principle proposed by nutritionist Dukan consists of four parts. Each is like a separate sub-diet. It is possible to move to the next stage only after completing the previous one.
But it should be noted that you need to prepare it so as not to harm your own body. 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 should start drinking the right amount of water - up to 2. 5 liters per day.
It is impossible not to touch on the topic of finances - this principle of nutrition does not apply to existing 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 depends on the number of kilograms you want to lose:
- excess weight 3-5 kg = 2 days;
- overweight 6-10 kg = 5 days;
- overweight 11 kg or more - the attack will last at least 10 days.
Food during the attack will consist of Dukan-approved products:
- low-calorie lactic acid products;
- chicken and turkey meat;
- lean beef, goat meat;
- lean fish;
- sea products;
- chicken egg - unlimited whites;
- water, at least 2. 5 liters.
The following are strictly prohibited:
- all kinds of grains;
- beans, peas, asparagus;
- fatty meat;
- white flour and everything made from it;
- any kind of fruits and berries;
- Cheese;
- alcohol;
- canned goods of any kind.
You can use to enhance the taste of food: lemon juice, apple cider vinegar, spices. Food is prepared in any way, the main thing is that it is fat-free.
Period "Alternative"
This part continues until the weight is reduced to the desired result. And this is usually up to 7 months.
The name "Alternation" gives the basis for replacing protein days with protein-vegetable days in a circle. The number of days in this circle can be chosen at your discretion. The main thing is that both days should have the same number.
During the diet, usually 0. 8-1 kg of weight is lost in seven days. In the rotation, non-starchy vegetables are added to the allowed foods:
- tomato, daikon, bell pepper;
- black-eyed peas;
- squash, gourd;
- cabbage in all its forms;
- any edible mushroom;
- basil, leaves and celery root.
During this period, it is allowed to consume 1 teaspoon of olive oil per day.
"Fixation" period
This period of the diet is the most difficult period. The weight fell to the desired level. Thoughts of stopping arise. That's the problem. Stopping the diet now will destroy all previous efforts. And all the kilograms lost with such difficulty will return in double form.
The duration depends on the number of kilograms lost. There is a so-called formula where the loss of 1 kilogram is equal to 10 days. We get - lost 10 kg * 10 days for consolidation we get 100 days. A big plus is that you can organize "happy" days. At this time, it is allowed to eat potatoes, beets, carrots, peas, corn, and beans. True, one day a week, but any amount.
Permitted products are divided into four types:
- protein food;
- protein and vegetable foods;
- protein, vegetables and starchy foods;
- "joyful" day (but once a week).
"Stabilization" period
It will help you maintain your weight for the rest of your life. You just need to follow certain rules:
- leave the table feeling a little hungry;
- 2. 5 liters of water per day;
- Once a week, a fasting day of any protein product;
- physical education.
Prohibited products during this period include: refined sugar and everything made from it, 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 should you eat:
| Lactic acid | Sea products | Meat | Vegetables | Fish | Egg |
|---|---|---|---|---|---|
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The list of these products Dr. Allowed according to Dukan's recommendations.
Menu by periods for each day
Each period of the Dukan diet has its own menu. To get results, you need to strictly follow the menu.
"Attack" period
Attack Period Menu
| Days | First meal | Second meal | Snack | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Quail egg omelette | Steamed beef | Kefir | Boiled fish |
| Tuesday | A glass of fermented cooked milk | Young boiled beef | cottage cheese | Fried chicken fillet |
| Wednesday | Low-fat cottage cheese | Boiled turkey | Egg white omelette | A piece of boiled salmon |
| Thursday | 100 g of low-fat cheese | Baked beef | Quail egg | cottage cheese |
| friday | 2 soft boiled eggs | Baked fish | Ryazhenka | Steamed beef roll |
| Saturday | A chicken and an egg | Young beef cutlets | cottage cheese | quail |
| Sunday | cottage cheese 200 g | Turkey fillet roll | Yogurt | Rabbit meat |
The number of meals can be any, as well as the amount of food eaten. Mandatory drinking regime.
Period "Alternative"
Period menu "Alternative"
| Days | First meal | Second meal | Snack | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Low-fat cottage cheese, green tea | Steamed fish, kefir | Ryazhenka | Two egg white omelette, herbal drink |
| Tuesday | Soft-boiled eggs, raw vegetables, coffee drink | Chicken soup with additional herbs | Ryazhenka | Cottage cheese with added vegetables |
| Wednesday | Chicken, weak tea | Ear soup with greens | Kefir | Turkish fillet baked with cheese |
| Thursday | Cottage cheese, weak green tea | Vegetable soup with herbs and a piece of beef | Yogurt | Chicken meatballs with fresh vegetables |
| friday | Fried quail eggs, salad, weak coffee with milk | Lean beef fried with vegetables | Ryazhenka | Steamed rabbit cutlets, herbal drink |
| Saturday | Cottage 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 | Vegetables cooked with minced beef |
In this period of the diet, there is more variety, which means that "Alternative" is easier to tolerate.
"Fixation" period
"Pinning" era menu.
| Days | First meal | Second meal | Snack | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Cottage cheese stew, berries, coffee drink | Fish soup, a slice of bread | applesauce | Vegetable stew, beef, green tea |
| Tuesday | Oatmeal with fruit | Durum pasta, feta cheese | Meatballs with vegetables | Curd, fermented cooked milk |
| Wednesday | An egg in a bag, a piece of bread, a glass of milk | Vegetable soup, chicken, tea | Berries 200 g | cottage cheese |
| Thursday | Cottage cheese with fruit and weak tea | bean soup, beef, | Cooked vegetables, fish | Ryazhenka |
| friday | Omelet of two egg whites with herbs, weak tea | Fish soup with vegetables and herbs | Baked apple | Vegetables cooked with a piece of rabbit meat, herbal tea |
| Saturday | Buckwheat porridge with meatballs, coffee with milk | Vegetable soup with meat, pumpkin cutlets, tea | Vegetable salad with seafood | Apple, cottage cheese puree, weak tea |
| Sunday | Curd pancakes, glass of milk | Broth with herbs and eggs, a piece of bread | Fresh unsweetened berries | Ryazhenka |
This period is characterized by a more varied diet than before. There are already too many to choose from.
"Stabilization" period
The Dukan diet menu for this period is more diverse and complete than in previous periods. The only difference from the "Consolidation" period is the mandatory fasting protein day on Thursdays (as recommended by Dr. Dukan).
Recipes of Pierre Ducan
Thai chicken broth
Buy:
- chicken fillet - 1 piece;
- chilled clear liquid - 1 l;
- cilantro branches - 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 fire, bring to a boil, collect the foam. Make the fire smaller. Cut the half of the onion into two parts, chop the stalks into large pieces, shred the leaves of the saffron. Add all the prepared ingredients to the already cooked chicken fillet. Continue cooking the soup on low heat for about three hours. Lemon and papeda quillum will add freshness and aroma to this soup.
Jelly dessert
Buy:
- low-fat cottage cheese - 0. 4 kg;
- chicken egg white - ½;
- gelatin - 1 sheet
- xylitol - 1. 5 tbsp. l. ;
- almond extract - 4-5 drops.
Soak the gelatin in a bowl of chilled water. Heat some curd separately. Do not dissolve the gelatin, wait until it swells, squeeze and dry. Then add the curd. Mix thoroughly until the gelatin dissolves. Put the remaining cottage cheese, part of the xylitol and almond extract in a bowl. Beat until smooth and combine the cottage cheese with gelatin. Beat ½ egg white and add remaining xylitol at the end. Carefully combine the resulting foam with curd. Divide the mixture into two molds and chill in the refrigerator.
Dukan diet options
Dietitian Dukan has developed more than one diet option. People are different and everyone has their 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 diet food is designed for those who have already lost extra pounds, but for certain reasons "fell" off the intended path and some of the weight returned. This is an easy, uncomplicated diet of protein foods. This type is more versatile and less complicated in restrictions. You can lose up to 1 kg in seven days. However, water and physical training requirements remain unchanged.
- The first day - any amount of protein food.
- Second day - add vegetables (except potatoes) to the diet of the first day.
- The third day - days 1 and 2 do not limit food intake + one apple.
- Fourth day - proteins, vegetables, fruits + a piece of bread.
- Fifth day - proteins, vegetables, fruits, a piece of bread + 30 g of low-fat cheese.
- Add up to 0. 2 kg of starch products of your choice to the diet of the sixth day - the fifth day.
- Seven days - all the products of the sixth day. But there is good news - today you can eat whatever you want.
This diet option is the simplest and longest lasting. There will be no instant results, but there will be no heavy moral burden either.
Vegan food
There is no special difference between the classic Dukan diet and nutrition for vegans. The basis for the diet is still the same protein products. However, animal proteins will be excluded from this diet.
Products accepted:
- all kinds of eggs;
- low-fat lactic products;
- feta cheese and soy cheese;
- porridge;
- soy meat;
- beans, asparagus, beans;
- unsweetened fruits.
Vegans do not consume animal proteins. But if you follow the Dukan diet, in this case you should consume eggs and lactic acid products. Water and physical education regime remains unchanged.
Diet food for pregnant and lactating women
Since Pierre Dukan is a nutritionist, the undoubted demand for this category of women will be to keep their weight within the right range. But these women are special. Therefore, the doctor suggests using the third period - "Consolidation" in the daily diet of pregnant and lactating women. Success will not appear immediately, but in general, extra pounds will not appear and will not harm yourself or the child.
The downsides of the Dukan diet
Any dietary food is prepared for the treatment of a specific pathology. The Dukan diet primarily combats excess weight. However, the presence of chronic diseases in the body can be harmful.
The list of pathologies in which the use of this type of dietary food is prohibited:
- chronic inflammation of the liver;
- hypertension;
- pyelonephritis;
- joint inflammation;
- ulcers of the gastrointestinal tract;
- vascular sclerosis.
Dr. for these diseases. You cannot use Dukan's diet, this is the downside of this method of losing weight.
People's opinions about this diet
Testimonials from people with positive results:
- "Nice diet. I've been overweight since childhood. And whatever he tried to do. A year ago I started my "journey" with Dr. Dukan. The result: I weighed 80 kg (I'm 160 cm tall), I lost 26 kg and I'm not going back. "
- "I am a mother of three children. And, of course, during and after childbirth - excess weight. I have tried all methods of losing weight, from pills to massage. The result is negative. But a friend suggested such a diet. I will not bore you with stories for a long time. In the first 10 days(and I weighed 95 kg) I lost almost 15 kg! I was so happy with this start that I decided to go through all the cycles of the diet and I finished it. Today my weight with a height of 170 cm (I am not a teenager) is 68 kg. Total- minus 27 kg. Thanks to the Dukan diet. It's worth it. "
Doctors' opinion about this diet
Currently, there is an opinion among some doctors about the negative 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 muscles, and joints. If there are chronic processes in the body, this diet cannot be used.
In conclusion, I would like to note that this type of diet has its pros and cons. You should not make hasty decisions based on someone else's positive or negative experience. Be wise to your own body and consult your doctor.