Nutritionist Pierre Dukan developed a nutritional system many years ago. Today it is called the "Dukan diet", whose daily menu 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 based primarily on protein foods, which can be consumed in almost unlimited quantities. The main thing is that for the assimilation of protein, the body spends a lot of its own energy, obtaining it through the breakdown of "local" 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.
During his research, the doctor discovered a hundred food products necessary for the human body. This hundred has a strong nutritional effect on the body, preventing the accumulation of extra pounds.
But the basis of the diet does not end there. There is one prerequisite:
- it is necessary to reduce salt intake;
- 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, since almost every person has his own "pitfalls" in the body.
Value
What's good about this diet:
- weight loss occurs in the first 7 days;
- when you eat protein foods, you don't need to count calories;
- the useful hundred products discovered by Dukan allow you to make many different dishes;
- there is no limit on the amount of food allowed;
- If you don't gorge yourself on all the food in the world, then after stopping the Dukan diet, the weight will not return.
Low connection
Disadvantages of the diet:
- excess protein food overloads the internal organs, the deficiency of which can harm the body;
- prohibition of alcohol;
- the limited amount of dietary fiber in the initial stage 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).
It is very important to follow all the restrictions in each period of the Dukan diet.
Four periods of the Dukan diet
The nutritional principle proposed by nutritionist Dukan consists of four parts. Each one is like a separate sub-diet. It is possible to move 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 need to 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 per day.
It is impossible not to touch on the topic of finances - this principle of nutrition does not apply to the available methods. There will be a need to purchase environmentally friendly products and they will require financial investment.
"Attack" period.
This part is the shortest. Its duration depends on the number of kilograms you want to get rid of:
- overweight 3-5 kg = 2 days;
- overweight 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 beef, goat meat;
- lean fish;
- Seafood;
- chicken eggs - whites without restrictions;
- water, at least 2. 5 liters.
The following is strictly prohibited:
- all types of cereals;
- beans, peas, asparagus;
- fatty meat;
- white flour and everything made from it;
- all kinds of fruits and berries;
- cheese;
- alcohol;
- any kind of canned food.
To improve the taste of dishes, you can use: lemon juice, apple cider vinegar, spices. The dishes are prepared in any way, the main thing is without fat.
"Rotation" period
This part continues 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 days on both days.
During the diet, they usually lose 0. 8 to 1 kg of weight in seven days. In rotation, non-starchy vegetables are added to the allowed foods:
- tomatoes, daikon, pepper;
- black-eyed peas;
- pumpkin, gourd;
- cabbage in all its varieties;
- any edible mushrooms;
- basil, celery leaves and root.
During this period, it is allowed to consume 1 teaspoon of olive oil per day.
A "fixation" period.
This period of the diet is the most difficult. The weight dropped to the desired level. Thoughts of stopping appear. This is the problem. Stopping the diet now would defeat all previous efforts. And all the pounds 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 where 1 kilogram lost equals 10 days. We get - the dropped 10 kg * 10 days we get 100 days for consolidation. A huge 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 quantities.
Allowed products are divided into four types:
- protein food;
- protein and vegetable foods;
- protein, vegetable and starchy foods;
- "happy" day (but once a week).
A period of "stabilization".
It will help you maintain your weight for the rest of your life. You just have to follow certain rules:
- leaving the table with a slight feeling of hunger;
- water 2. 5 liters per day;
- Once a week, fasting day of any protein products;
- physical training.
Prohibited products during this period include: refined sugar and everything made from it, as well as white flour and everything made from it.
This part can be called a healthy lifestyle with proper nutritional behavior.
Essential foods for the Dukan diet
What foods you should eat:
| Lactic acid | Seafood | meat | Vegetables | Fish | eggs |
|---|---|---|---|---|---|
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This list of products is permitted subject to Dr. Dukan's recommendations.
Menu by 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
| Days | First meal | Second meal | Breakfast | 3 hours before sleep |
|---|---|---|---|---|
| Monday | Quail egg omelette | Steamed beef | Kefir | Boiled fish |
| Tuesday | A glass of fermented baked milk | Young beef boiled | Cottage cheese | Grilled chicken fillet |
| Wednesday | Low-fat cottage cheese | Boiled turkey | Egg white omelette | A piece of boiled salmon |
| Thursday | 100 g of low-fat cheese | Beef roast | Quail eggs | Cottage cheese |
| Friday | 2 soft-boiled eggs | Baked fish | Ryazhenka | Steamed beef roll |
| Saturday | A chicken and an egg | Young veal cutlets | Cottage cheese | quails |
| Sunday | Cottage cheese 200g | Turkey fillet roll | Yoghurt | Rabbit meat |
The number of meals can be any, as well as the amount of food eaten. Mandatory drinking regimen.
"Rotation" period
Periodic menu "Rotate"
| Days | First meal | Second meal | Breakfast | 3 hours before sleep |
|---|---|---|---|---|
| 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 | Cottage cheese with added vegetables |
| Wednesday | Chicken, weak tea | Ear soup with vegetables | Kefir | Turkey fillet baked with cheese |
| Thursday | Cottage cheese, weak green tea | Vegetable soup with herbs and a piece of beef | Yoghurt | 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 | Cottage cheese with herbal drink | Vegetable soup with a piece of roasted chicken fillet | Cheese | Cabbage pancakes, yogurt |
| Sunday | Pancakes with cheese, yogurt | Lobster meat with herbs and yogurt sauce | Kefir | Stewed vegetables with ground beef |
In this period of the diet there is more variety, which means that the "Alternation" is more easily tolerated.
A "fixation" period.
Pin period menu.
| Days | First meal | Second meal | Breakfast | 3 hours before sleep |
|---|---|---|---|---|
| Monday | Cottage cheese casserole, berries, coffee drink | Fish soup, a slice of bread | Apple puree | Vegetable casserole, beef, green tea |
| Tuesday | Oatmeal with fruit | Hard pasta, feta cheese | Meatballs with vegetables | Cottage cheese, fermented baked milk |
| Wednesday | Eggs in a bag, a piece of bread, a glass of milk | Vegetable soup, chicken, tea | Forest fruits 200g | Cottage cheese |
| Thursday | Cottage cheese with fruit and weak tea | Bean soup, beef, | Stewed vegetables, fish | Ryazhenka |
| Friday | Omelet of two egg whites with herbs, weak tea | Fish soup 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 added seafood | Apple, cottage cheese puree, weak tea |
| Sunday | Boiled pancakes, a glass of milk | Meat broth with herbs and egg, a piece of bread | Fresh unsweetened fruit | Ryazhenka |
This period is characterized by a more varied diet than the previous one. There's already plenty to choose from.
A period of "stabilization".
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 protein fasting day on Thursday (as recommended by Dr. Dukan).
Recipes by Pierre Dukan
Thai Chicken Broth
Undertake:
- chicken fillet - 1 pc. ;
- chilled clean liquid - 1 l;
- Coriander sprigs - half a bunch;
- schizandra herb - 1 stalk;
- butterfly - 1 sheet;
Place the chicken fillet in a pot and cover it with pre-cooled water. Put on the fire, let it boil, collect the foam. Lower the heat. The half onion is cut into two parts, the stalks are cut into large pieces, and the hedgehog leaf is crushed. Add all the prepared ingredients to the chicken fillet, which is already cooking. Continue to cook the soup on low heat for about three more hours. Lemongrass and papeda will add freshness and flavor to this soup.
Jelly dessert
Undertake:
- 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. Heat some cottage cheese separately. Do not dissolve the gelatin, wait for it to swell, squeeze and dry. Then add it to the curd. Stir well until the gelatin dissolves. Place the remaining cottage cheese, some of the xylitol, and the almond extract in a bowl. Beat until homogeneous and mix with the cottage cheese gelatin. Beat ½ egg white and finally add the remaining xylitol. Carefully mix the resulting foam with the cottage cheese. Divide the mixture into two molds and chill in the refrigerator.
Dukan Diet Options
Nutritionist Dukan has developed more than one diet. Everyone is different and everyone has their own preferences or limitations. Based on this, Pierre Ducam developed:
- express diet;
- vegan diet;
- dietary food for pregnant and lactating women.
Express diet
This type of dietary nutrition is intended for those who have already lost extra pounds, but for certain reasons have "fallen off" from the planned path and some of the weight has returned. This is an easy, uncomplicated diet consisting of protein foods. This typeis more universal and less complex in restrictions. In seven days you can lose up to 1 kg. But the requirements for water and physical education remain unchanged.
- Day one - any amount of protein food.
- Day two - add vegetables (except potatoes) to the diet of the first day.
- Day three – day 1 and 2 without restriction of 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.
- Sixth day - to the diet on the fifth day, add up to 0. 2 kg of starchy products of choice.
- Day seven - all products from day six. But there is good news - on this day you can eat whatever you want.
This diet option is the simplest and long-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 nutrition 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 any kind;
- low-fat dairy products;
- feta cheese and soy cheese;
- mess;
- soy meat;
- beans, asparagus, beans;
- unsweetened fruit.
Vegans do not consume animal proteins. But if you apply the Dukan diet, in this case you should consume eggs and lactic acid products. The water and exercise regime remain unchanged.
Dietary food for pregnant and lactating women
Since Pierre Dukan is a nutritionist, an undoubted requirement for this category of women will be maintaining the weight within the necessary limits. But these women are special. And that is why 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, extra pounds will not appear and will not harm you or the child.
The downside of the Dukan diet
Each dietary food is developed to treat a specific pathology. The Dukan diet is primarily about fighting excess weight. But the presence of chronic diseases in the body can cause harm.
List of pathologies in which it is forbidden to use this type of dietary food:
- chronic inflammation of the liver;
- hypertension;
- pyelonephritis;
- inflammation of the joints;
- ulcers of the gastrointestinal tract;
- vascular sclerosis.
With these diseases, you cannot use Dr. Dukan's diet, which is the disadvantage of this weight loss method.
People's opinions about this diet
Testimonials from people who have achieved positive results:
- "Wonderful diet. I have been overweight since childhood. And whatever he tries to do. A year ago I started my "journey" with Dr. Dukan. Result: I weighed 80 kg (with a height of 160 cm), 26 kg were lost and will not return.
- "I am a mother of three children. And, of course, during and after childbirth - excess weight. I have tried all methods of weight loss from pills to massages. The result is negative. But a friend suggested this type of diet. I won't 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 beginning that I decided to go through all the periods of the diet and reached the end. Today my weight, with a height of 170 cm (and I am not a teenager), is 68 kg. Total - minus 27 kg. Thanks to the Dukan Diet. She deserves it. "
The opinion of doctors about this diet
Currently, among some doctors there is a point of view about the adverse effect of this type of medical nutrition on the functioning of the internal organs. There are doctors who claim that this diet has a detrimental 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 pros and cons. And you shouldn't make rash decisions based on someone else's positive or negative experiences. Be wise to your own body and consult your doctor.