Nutritionist Pierre Dukan developed a nutritional system many years ago. Today it is called the "Dukan diet", the daily menu of which helps to overcome excess weight and not gain weight in the future.
The diet is divided into 4 periods. All of them are discussed in detail in this material.
It is the basis of the Dukan diet
This diet is primarily based on protein-containing foods, which can be consumed in almost unlimited quantities. The point is that the body spends a lot of its own energy to absorb protein, and it gets it by breaking down "native" fat deposits. In the future, vegetables will be added to the protein diet, which will 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 an extremely nourishing effect on the body, preventing the accumulation of unnecessary kilos.
But the basis of the diet does 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, since almost everyone has their own "traps" in the body.
Value
What's good about this diet:
- weight loss occurs within the first 7 days;
- there is no need to count calories when eating protein-containing foods;
- the hundred useful products discovered by Dukan make it possible to prepare a variety of dishes;
- there is no limit to the amount of food allowed;
- If you don't cut down on all the food in the world, the weight won't come back after stopping the Dukan diet.
Weak connection
Disadvantages of the diet:
- excessive protein food overloads the internal organs, the failure of which can damage the body;
- no alcohol;
- a limited amount of dietary fiber in the initial stage can lead to fecal retention;
- mandatory implementation of the entire principle of this dietary nutrition;
- long-term diet (depending on the desired weight loss).
In all periods of the Dukan diet, it is very important to follow all the restrictions.
The four periods of the Dukan diet
The nutrition principle proposed by nutritionist Dukan consists of four parts. Each is like a separate diet. You can proceed to the next step only after completing the previous one.
But it is important to remember that in order not to harm your own body, you need to prepare it. After all, all change is stressful:
- Reduce the consumption of "white and sweet death" - salt and sugar.
- Gradually reduce the amount 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 finance - this nutritional principle does not apply to the available methods. It will be necessary to purchase environmentally friendly products, which will require financial investments.
"Attack" period
This part is the shortest. Its duration is determined by the number of kilograms you want to lose:
- overweight 3-5 kg = 2 days;
- overweight 6-10 kg = 5 days;
- 11 kg or more excess weight - the attack lasts at least 10 days.
During the attack, the food consists of products approved by Dukan:
- low-calorie lactic acid products;
- chicken and turkey;
- lean veal, goat meat;
- lean fish;
- Seafood;
- chicken eggs - protein without restriction;
- water, at least 2. 5 liters.
The following are strictly prohibited:
- all types of cereals;
- beans, peas, asparagus;
- fat meat;
- white flour and everything made from it;
- any kind of fruit and berries;
- cheese;
- alcohol;
- any type of canned food.
To improve the taste of food, you can use: lemon juice, apple cider vinegar, spices. The food is prepared in any way, the main thing is that it is without fat.
"Change" period
This part lasts until the weight is reduced to the desired result. And it usually lasts up to 7 months.
The name "Alternation" is based on the fact that protein days alternate with protein-vegetable days in a circle. The number of days spent in the circle can be chosen at your own discretion. The main thing is that both days should be the same.
During the diet, a weight loss of 0. 8-1 kg usually occurs in seven days. In rotation, non-starchy vegetables are added to the approved foods:
- tomato, daikon, bell pepper;
- Black Eyed Peas;
- pumpkin, pumpkin;
- cabbage in all its varieties;
- any edible mushroom;
- basil, leaves and celery root.
During this period, consumption of 1 teaspoon of olive oil per day is allowed.
"Fixation" period
This period of the diet is the most difficult. The weight fell to the desired level. Thoughts to stop appear. This is the problem. Stopping the diet now would destroy all previous efforts. And all those hard-to-lose kilograms come back in double form.
The duration depends on the number of kilograms lost. There is a so-called formula in which 1 lost kilogram corresponds to 10 days. We get - the delivered 10 kg * 10 days we get 100 days for consolidation. A huge plus is that you can organize "joyful" days. Then you can eat potatoes, beets, carrots, peas, corn and beans. True, one day a week, but in any quantity.
Authorized products can be divided into four types:
- protein food;
- protein and plant foods;
- protein, vegetable and starchy foods;
- "happy" day (but once a week).
"Stabilization" period
It helps you maintain your weight for the rest of your life. You simply have to follow certain rules:
- leaving the table with a slight feeling of hunger;
- water 2. 5 liters per day;
- Fasting day once a week any protein product;
- exercise.
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 appropriate eating habits.
Indispensable foods for the Dukan diet
What foods to eat:
| Lactic acid | Seafood | Meat | Vegetables | Fish | Egg |
|---|---|---|---|---|---|
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This product list is authorized based on Dr. Dukan's recommendations.
Menu by period for every day
Each period of the Dukan diet has its own menu. To achieve results, you must strictly follow the menu.
"Attack" period
Attack period menu
| Days | First meal | Second meal | Snack | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Quail egg omelette | Stewed veal | Kefir | Boiled fish |
| Tuesday | A glass of fermented baked milk | Young boiled beef | Cottage cheese | Grilled chicken fillet |
| Wednesday | Low-fat cottage cheese | Cooked turkey | Egg white omelette | Piece of cooked salmon |
| Thursday | 100 g of low-fat cheese | Roast veal | Quail eggs | Cottage cheese |
| Friday | 2 soft-boiled eggs | Fried fish | Ryazhenka | Braised beef roll |
| Saturday | Chicken and an egg | Young beef steak | Cottage cheese | Quail |
| Sunday | Cottage cheese 200 g | Turkey fillet roll | Yogurt | Rabbit meat |
The number of meals can be arbitrary, as well as the amount of food consumed. Compulsory drinking system.
"Change" period
Period menu "Change"
| Days | First meal | Second meal | Snack | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Low-fat cottage cheese, green tea | Steamed fish, kefir | Ryazhenka | Two egg white omelettes, 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 greens | Kefir | Baked turkey fillet with cheese |
| Thursday | Cottage cheese, weak green tea | Vegetable soup with herbs and a piece of veal | Yogurt | Chicken meatballs with fresh vegetables |
| Friday | Fried quail eggs, salad, weak coffee with milk | Grilled lean beef with vegetables | Ryazhenka | Steamed rabbit steak, herbal drink |
| Saturday | Curd herbal drink | Vegetable soup with a piece of fried chicken fillet | Brynza | Cabbage pancakes, yogurt |
| Sunday | Cheese pancakes, yogurt | Lobster meat with herbs and yogurt sauce | Kefir | Steamed vegetables with minced veal |
During this period, the diet is more varied, which means that "alternation" is easier to tolerate.
"Fixation" period
Menu is the period "Recording".
| Days | First meal | Second meal | Snack | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Cottage cheese casserole, berries, coffee drink | Fish soup, slice of bread | Applesauce | Vegetable casserole, veal, green tea |
| Tuesday | Oatmeal with fruit | Durum pasta, feta cheese | Meatballs with vegetables | Cottage cheese, fermented baked 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 | With curd fruit and weak tea | Bean soup, beef, | Steamed vegetables, fish | Ryazhenka |
| Friday | Two egg white omelets with herbs, weak tea | Fish soup with herbs and vegetables | Baked apple | Steamed vegetables with a piece of rabbit meat, medicinal tea |
| Saturday | Buckwheat porridge with meatballs, coffee with milk | Vegetable soup with meat, zucchini slices, tea | Vegetable salad with added 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 is already plenty to choose from.
"Stabilization" period
The Dukan diet menu for this period is more varied and complete than in previous periods. The only difference from the "consolidation" period is the mandatory Thursday protein day (as recommended by Dr. Dukan).
Recipes by Pierre Dukan
Thai chicken soup
Buy:
- chicken fillet - 1 pc. ;
- cooled clear liquid - 1 l;
- coriander sprigs - half a bunch;
- Schisandra herb – 1 stem;
- papeda quillum - 1 leaf;
Place the chicken fillet in a pan and fill with pre-cooled water. Put it on the fire and bring it to a boil, collect the foam. Reduce the heat. Cut half of the onion into two parts, roughly chop the twigs, and crumble the leaves of the hedgehog. Add all the prepared ingredients to the already cooked chicken fillet. Cook the soup over low heat for about three more hours. Lemongrass and papeda quillum lend 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. Separately, we heat up some cottage cheese. Do not dissolve the gelatin, wait until it swells, squeeze it out and dry it. Then add it to the cottage cheese. Mix thoroughly until the gelatin dissolves. Place the remaining cottage cheese, some of the xylitol and the almond extract in a bowl. Beat until smooth and mix with the curd gelatin. Beat ½ egg white and add the remaining xylitol at the end. Carefully mix the resulting foam with the cottage cheese. Divide the mass into two molds and refrigerate.
Dukan diet options
Nutritionist Dukan has developed more than one diet option. People are 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 nutrition is designed for those who have already lost extra pounds, but for some reason "fell" off the planned path and some of their weight returned. This is a simple, simple diet that includes protein foods. This type is more versatile andit is not that complicated in the restrictions. You can lose up to 1 kg in seven days. However, the requirements for water and physical education remain the same.
- First day - any amount of protein food.
- Day two - add vegetables (except potatoes) to the diet of day one.
- Day three - days 1 and 2 do not restrict food intake + an apple.
- Fourth day – proteins, vegetables, fruit + a piece of bread.
- Fifth day - proteins, vegetables, fruits, a piece of bread + 30 g of low-fat cheese.
- Day Six - add up to 0. 2 kg of starch of your choice to your diet on day five.
- Seventh day - all products of the sixth day. But there is good news: on this day you can eat whatever you want.
This diet is the simplest and lasts the longest. 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 nutrition of vegans. The basis of the diet is still the same protein products. However, animal proteins are excluded from this diet.
Acceptable products:
- all kinds of eggs;
- low-fat dairy products;
- feta cheese and soy cheese;
- porridge;
- soy meat;
- beans, asparagus, beans;
- unsweetened fruits.
Vegans do not consume animal proteins. But if you use the Dukan diet, then in this case you need to consume egg and lactic acid products. The water and physical education system remains unchanged.
Dietary food for pregnant and lactating women
Since Pierre Dukan is a nutritionist, this category of women is undoubtedly expected to maintain their weight within the prescribed limits. But these women are special. Therefore, the doctor recommends that pregnant and lactating women use the third period - "consolidation" in their daily diet. The success will not be immediately visible, but as a rule, extra pounds will not appear and will not cause harm to yourself or the child. .
Disadvantages of the Dukan diet
Any dietary food was developed to treat a specific pathology. The Dukan diet is primarily used to overcome excess weight. But chronic diseases can cause damage to the body.
The list of pathologies in which the use of this type of dietary food is prohibited:
- chronic hepatitis;
- hypertension;
- pyelonephritis;
- arthritis;
- ulcers of the gastrointestinal tract;
- vascular sclerosis.
You cannot use Dr. Dukan's diet for these diseases, which is the disadvantage of this weight loss method.
People's opinions about this diet
Testimonials from those who achieved positive results:
- "Wonderful diet. I've been overweight since childhood. And no matter what he tried to do. I started my "journey" with Dr. Dukan a year ago. Result: I weighed 80 kg (with a height of 160 cm), lost 26 kg, and it is 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 weight loss from pills to massage. The result is negative. But a friend of mine suggested this kind of diet. I won't bore you with stories for long. In the first 10 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 periods of the diet and reach 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. Worth it. "
Doctors' opinions about this diet
Currently, there is a position 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 harmful effects 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 diet has its pros and cons. And you shouldn't make hasty decisions based on someone else's positive or negative experiences. Be wise with your own body and see your doctor.