Nutritionist Pierre Dukan developed a nutritional system many years ago. Today it is called the "Dukan diet", the daily menu of which will help you overcome 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 mainly based on protein foods, which can be consumed in almost unlimited quantities. The bottom line is that in order to absorb proteins, the body spends a lot of its energy, getting it through the breakdown of "native" fat deposits. In the future, vegetable crops are added to the protein diet, which diversify the diet with vitamins, macro and microelements and dietary fiber.
While conducting his research, the doctor discovered a hundred food products necessary for the human body. This hundred has a very nourishing effect on the body, preventing the accumulation of extra pounds.
But the basis of the diet does not end there. There is a 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, since almost every person has his own "traps" in the body.
Value
What is good about this diet:
- weight loss occurs within the first 7 days;
- when you eat protein foods, there is no need to count calories;
- hundreds of useful products discovered by Dukan allow you to make many different dishes;
- there is no limit to the amount of food allowed;
- If you do not jump on all the food in the world, then after stopping the Dukan diet, the weight will not return.
Weak link
Disadvantages of the diet:
- excessive protein food overloads the internal organs, the failure of which can damage the body;
- prohibition of alcohol;
- a limited amount of dietary fiber in the initial phase can lead to stool retention;
- mandatory implementation of the entire principle of this dietary food;
- long-term diet (depending on the loss of the desired amount of kg).
To a large extent, it is important to respect all the restrictions in each period of the Dukan diet.
Four periods of the Dukan diet
The nutritional principle proposed by the nutritionist Dukan consists of four parts. Each is like a separate sub-diet. It is possible to proceed to the next step only after completing the previous one.
But it is important to note that in order not to harm your 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 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 available methods. There will be a need to buy environmentally friendly products and they will require financial investment.
"Attack" period.
This part is the shortest. Its duration is at the mercy of the number of kilograms from which there is a desire to get rid of:
- excess weight 3-5 kg = 2 days;
- excess weight 6-10 kg = 5 days;
- excess weight 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;
- lean beef, goat meat;
- lean fish;
- seafood;
- chicken eggs - white without restrictions;
- water, at least 2. 5 liters.
The following are strictly prohibited:
- all varieties of cereals;
- beans, peas, asparagus;
- fatty meat;
- white flour and everything made from it;
- any variety of fruits and berries;
- cheese;
- alcohol;
- any type of canned food.
To improve the taste of dishes, you can use: lemon juice, apple cider vinegar, spices. Dishes are prepared in any way, the main thing is without fat.
"Alternation" period
This part lasts until the weight is reduced to the desired results. And this is usually up to 7 months.
The name "Alternation" is the basis when protein days alternate 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 there should be the same number of two days.
During the diet, you usually lose 0. 8 to 1 kg of weight in seven days. In rotation, non-starchy vegetables are added to the allowed foods:
- tomato, daikon, bell pepper;
- black-eyed peas;
- pumpkin, squash;
- cabbage in all its varieties;
- any edible mushroom;
- basil, celery leaves and root.
During this period, the consumption of 1 teaspoon of olive oil per day is allowed.
The "fixation" period.
This period of the diet is the most difficult. The weight has dropped to the desired level. Thoughts of stopping appear. This is the problem. Stopping the diet now would ruin all previous efforts. And all the kilograms that were lost with such difficulty will return in double form.
The duration depends on the number of kilograms lost. There is a so-called formula in which 1 kilogram lost is equal to 10 days. We get - 10 kg lost * 10 days we get 100 days for consolidation. A big plus is that you can organize "happy" days. This is when potatoes, beets, carrots, peas, corn and beans are allowed to be eaten. True, one day a week, but in any amount.
The permitted products are divided into four types:
- protein food;
- protein foods and vegetables;
- protein, vegetable and starch foods;
- "Happy" day (but once a week).
"Stabilization" period.
This will help you maintain your weight for the rest of your life. You just have to follow some rules:
- leaving the table with a slight feeling of hunger;
- water 2. 5 liters per day;
- Once a week, a fasting day of any protein product;
- Physical training.
Prohibited products during this period include: 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 food behavior.
Essential foods for the Dukan diet
What foods you should eat:
| Lactic acid | Seafood | meat | Vegetables | Fish | egg |
|---|---|---|---|---|---|
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This list of products is allowed depending on the recommendations of Dr. Dukan.
Menu according to periods for each day
Each period of the Dukan diet has its own menu. To achieve results, you must strictly adhere to the menu.
"Attack" period.
Attack period menu
| day | The first meal | The second meal | The snack | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Omelet with quail eggs | Steamed beef | Kefir | Boiled fish |
| Tuesday | A glass of fermented baked milk | Boiled young beef | Curd | Grilled chicken fillet |
| Wednesday | Low-fat cottage cheese | Boiled turkey | Egg white omelette | Piece of boiled salmon |
| Thursday | 100 g of low-fat cheese | Roast beef | Quail eggs | Curd |
| Friday | 2 soft boiled eggs | Baked fish | Ryazhenka | Steamed beef roll |
| Saturday | Chicken and an egg | Young calf kittens | Curd | partridges |
| Sunday | Cottage cheese 200 gr | Turkey fillet roll | yogurt | Rabbit meat |
The number of meals can be any, as well as the amount of food eaten. Mandatory drinking regimen.
"Alternation" period
"Toggle" period menu
| day | The first meal | The second meal | The snack | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Low-fat cottage cheese, green tea | Steamed fish, kefir | Ryazhenka | Omelet with two egg whites, herbal drink |
| Tuesday | Soft-boiled eggs, raw vegetables, coffee drinks | Chicken soup with added herbs | Ryazhenka | Cottage cheese with added vegetables |
| Wednesday | Chicken, weak tea | Ear soup with greens | Kefir | Baked turkey fillet 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 | Grilled lean beef with vegetables | Ryazhenka | Steamed rabbit cutlets, herbal drink |
| Saturday | Curd with herbal drink | Vegetable soup with a piece of baked chicken fillet | Brynza | Pancakes with cabbage, yogurt |
| Sunday | Pancakes with cheese, yogurt | Lobster meat with herbs and sour cream | Kefir | Stewed vegetables with minced beef |
In this period of the diet there is more variety, which means that it is easier to tolerate "alternation".
The "fixation" period.
"Strike" period menu.
| day | The first meal | The second meal | The snack | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Casserole with cottage cheese, berries, coffee drink | Fish soup, slices of bread | Applesauce | Vegetable casserole, beef, green tea |
| Tuesday | Oatmeal with fruit | Durum pasta, feta cheese | Meatballs with vegetables | Curd, fermented baked milk |
| Wednesday | Eggs in a bag, a piece of bread, a glass of milk | Vegetable soup, chicken, tea | Berries 200 g | Curd |
| Thursday | Curd with fruit and weak tea | Bean soup, beef, | Boiled vegetables, fish | Ryazhenka |
| Friday | Omelet with two egg whites with herbs, weak tea | Fish soup with herbs and vegetables | Baked apple | Boiled vegetables with a piece of rabbit meat, herbal tea |
| Saturday | Buckwheat porridge with meatballs, coffee with milk | Vegetable soup with meat, zucchini, tea | Vegetable salad with added seafood | Apple, cottage cheese puree, weak tea |
| Sunday | Curd pancakes, glass of milk | Meatloaf with herbs and eggs, a piece of bread | Fresh berries without sugar | Ryazhenka |
This period is characterized by a more varied diet than the previous one. There are already many to choose from.
"Stabilization" period.
The Dukan diet menu for this period is more varied and complete than previous periods. The only difference from the "Consolidation" period is the mandatory fast protein day on Thursdays (as recommended by Dr. Dukan).
Recipe by Pierre Dukan
Thai Chicken Soup
Get:
- chicken fillet - 1 pc. ;
- chilled pure juice - 1 l;
- cilantro sprigs - half a bunch;
- Schisandra herb - 1 stem;
- papeda quillum - 1 sheet;
Place the chicken fillet in a pot and fill with pre-cooled water. Putting on fire, let it boil, collect the foam. Make the fire smaller. Cut half the onion into two parts, chop the sprigs coarsely and crush the hedgehog leaf. Add all the prepared ingredients to the chicken fillet, which is already cooking. Continue to cook the soup on low heat for another three hours. Lemongrass and papeda quillum will add freshness and flavor to this soup.
Jelly dessert
Get:
- 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 cold water. Separately, heat some curd. Do not spread the gelatin, wait until it swells, squeeze and dry. Then add to the curd. Mix well until the gelatin is dissolved. Put the remaining curd, some xylitol and almond extract in a bowl. Beat until smooth and combine with the curd gelatin. Beat ½ the egg white and finally add the remaining xylitol. Carefully combine the resulting foam with the cottage cheese. Divide the mixture into two molds and cool it in the refrigerator.
Dukan Diet Options
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 diet food is designed for those who have already lost extra pounds, but for certain reasons "fell" off the target path and some of the weight has returned. This is an easy and uncomplicated diet consisting of protein foods. This type is more versatile and less complicated in limitations. 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.
- The second day - add vegetables (except potatoes) to the diet of the first day.
- Day three – days 1 and 2 don't limit your food intake + an apple.
- Fourth day – protein, vegetables, fruit + a piece of bread.
- Day five – protein, vegetables, fruit, a piece of bread + 30 g of low-fat cheese.
- Sixth day – in the diet of the fifth day, add up to 0. 2 kg of starch products of your choice.
- The seventh day - all the products of the sixth day. But there is good news - on this day you can eat everything you want.
This diet option is simpler and longer lasting. There won't be immediate results, but there won't be any heavy moral burden either.
Vegan food
There is no particular difference between the classic Dukan diet and food for vegans. The basis of the diet is still the same protein products. But animal proteins will be excluded from this diet.
Acceptable products:
- eggs of all kinds;
- low-fat dairy products;
- feta cheese and soy cheese;
- porridge;
- soy meat;
- beans, asparagus, beans;
- fruits without sugar.
Vegans do not consume animal protein. But if you apply the Dukan diet, you should consume eggs and products with lactic acid in this case. The regime of water and physical education remains unchanged.
Dietary food for pregnant and lactating women
Since Pierre Dukan is a nutritionist, an undoubted request for this category of women will be to maintain weight within the required limits. But these women are special. And for this reason, 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, the extra pounds will not appear and will not harm yourself and the child.
The downside of the Dukan diet
Each dietary food has been developed to treat a specific pathology. The Dukan diet is mainly to fight excess weight. But having chronic disease in the body can take its toll.
The list of pathologies for which the use of this type of dietary food is prohibited:
- chronic liver inflammation;
- hypertension;
- pyelonephritis;
- joint inflammation;
- ulcers of the gastrointestinal tract;
- vascular sclerosis.
For these diseases, you cannot use Dr. Dukan's diet, which is the downside of this weight loss method.
People's thoughts on this diet
Reviews from people who have achieved positive results:
- "Wonderful diet. I was overweight since childhood. And whatever she tried to do. A year ago I started my "journey" with Dr. Dukan. The result: I weighed 80 kg (with a height of 160 cm), lost 26 kgand I'm not coming back. "
- "I am a mother of three children. And, of course, during and after childbirth - excess weight. I have experienced all methods of losing weight from pills to massages. The result is negative. But a friend suggested this type of 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 diet periods and reachedbottom. Today my weight, with a height of 170 cm (and I'm 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 a point of view among some doctors about the adverse 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. This diet cannot be used if there are chronic processes in the body.
In conclusion, I want to emphasize that this type of diet has its pros and cons. And you shouldn't make hasty decisions based on someone else's positive or negative experience. Be wise with your body and consult your doctor.