Nutritionist Pierre Dukan developed a nutritional system many years ago. Today it is called the "Dukan diet", a daily menu that 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.
Basic Dukan diet
This diet is based mainly on protein foods, which can be consumed in almost unlimited quantities. The point is that in order to absorb protein, the body spends a lot of energy on its own, 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.
During his research, the doctor discovered a hundred food products that the human body needs. 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 one mandatory condition:
- it is necessary to reduce salt intake;
- water - at least 2. 5 liters per day;
- unlimited protein intake.
Values and weak links
One of the main requirements of this diet is that its use requires consultation with a doctor, because almost everyone has their own "traps" in the body.
Value
What's good about this diet:
- weight loss occurs within the first 7 days;
- when eating protein food, there is no need to count calories;
- hundreds of useful products found by Dukan allow you to make a variety of dishes;
- no limit on the amount of food allowed;
- If you do not pounce on all the food in the world, then after stopping the Dukan diet, the weight will not return.
The weak
Disadvantages of the diet:
- excessive protein food burdens the internal organs, a failure that can harm the body;
- alcohol prohibition;
- a limited amount of dietary fiber in the early stages can cause stool retention;
- mandatory implementation of the overall nutritional principles of this diet;
- long-term diet (depending on the loss of the desired amount of kg).
For the most part, it is important to adhere to all the restrictions in each period of the Dukan diet.
Four periods of the Dukan diet
The nutritional principles proposed by Dukan nutritionists consist of four parts. Each one 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 own body, you need to prepare it. After all, any change is stressful:
- Reduce the use of "white and sweet death" - salt and sugar.
- Gradually reduce the portion 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 nutritional principle does not apply to the available methods. There is a need to buy environmentally friendly products, and they require financial investment.
"Attack" period.
This section is the shortest. The duration depends on the number of kilograms from which there is a desire to get rid of them:
- overweight 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 an attack will consist of products approved by Dukan:
- low-calorie lactic acid products;
- chicken and turkey meat;
- lean beef, lamb;
- lean fish;
- seafood;
- chicken egg - white without restriction;
- water, at least 2. 5 liters.
The following are strictly prohibited:
- all kinds of grains;
- peas, beans, asparagus;
- fatty meat;
- white flour and everything made from it;
- any kind of fruits and berries;
- cheese;
- alcohol;
- any type of canned food.
To improve the taste of the dish, you can use: lemon juice, apple cider vinegar, spices. The dish is prepared in any way, the main thing is that it is fat-free.
"Alternate" Period
This part lasts until the weight is reduced to the desired result. And this is usually up to 7 months.
The name "Alternation" is based on 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 the number of both days must be the same.
During the diet, 0. 8 to 1 kg of body weight is usually lost in seven days. Alternately, vegetables that do not contain starch are added to the allowed food:
- tomato, daikon, bell pepper;
- Black Eyed Peas;
- gourd, gourd;
- cabbage in all its varieties;
- any edible mushroom;
- basil, celery leaves and roots.
During this period, it is allowed to take 1 teaspoon of olive oil per day.
"Setting" Period.
This period of the diet is the most difficult. Weight goes down to the desired level. Thoughts to stop appear. That's the problem. Stopping the diet now will ruin all previous efforts. And all the kilograms lost with difficulty will return in double form.
The duration depends on the number of kilograms lost. There is a formula called where 1 kilogram is lost equal to 10 days. We get - 10 kg lost * 10 days we get 100 days for consolidation. A big advantage is that you can organize "cheerful" days. This is when it is allowed to eat potatoes, beets, carrots, beans, corn, and legumes. True, one day a week, but in any quantity.
Allowed products are divided into four types:
- protein foods;
- protein foods and vegetables;
- protein foods, vegetables and starches;
- "happy" day (but once a week).
"Stabilization" period.
It will help you maintain your weight for the rest of your life. There is only a need to follow certain rules:
- leave the table a little hungry;
- 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 eating behavior.
Important foods for the Dukan diet
What foods should you eat:
| Lactic acid | Seafood | meat | Vegetables | fish | Eggs |
|---|---|---|---|---|---|
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This list of products is allowed subject to the recommendation of Dr. Dukan.
Menu according to period for each day
Each Dukan diet period has its own menu. To achieve results, you must strictly adhere to the menu.
"Attack" period.
Attack Duration Menu
| everyday | First course | Second course | Snack | 3 hours before bed |
|---|---|---|---|---|
| Monday | Quail egg omelette | Steamed beef | Kefir | Boiled fish |
| Tuesday | A glass of fermented baked milk | Young boiled meat | Cottage cheese | Grilled chicken fillet |
| Wednesday | Low-fat cottage cheese | boiled turkey | White omelette | A piece of boiled salmon |
| Thursday | 100 g of low-fat cheese | Roast beef | Quail eggs | Cottage cheese |
| Friday | 2 soft boiled eggs | Grilled fish | Ryazhenka | Steamed beef roll |
| Saturday | A chicken and an egg | Cuts of young beef | Cottage cheese | quail |
| Sunday | Cottage cheese 200 g | Turkey fillet rolls | Yogurt | Rabbit meat |
The number of meals can be anything, as well as the amount of food eaten. Mandatory drinking regimen.
"Alternate" Period
"Alternate" period menu
| everyday | First course | Second course | Snack | 3 hours before bed |
|---|---|---|---|---|
| Monday | Low-fat cottage cheese, green tea | Steamed fish, kefir | Ryazhenka | Two egg white omelets, herbal drink |
| Tuesday | Soft boiled eggs, raw vegetables, coffee drinks | Chicken soup with extra herbs | Ryazhenka | Cottage cheese with extra 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 | Yogurt | Chicken meatballs with fresh vegetables |
| Friday | Fried quail eggs, salad, weak coffee with milk | Grilled lean beef with vegetables | Ryazhenka | Steamed rabbit pieces, herbal drink |
| Saturday | Cottage cheese with herbal drink | Vegetable soup with a piece of grilled chicken fillet | Brynza | Cabbage pancakes, yogurt |
| Sunday | Cheese pancakes, yogurt | Lobster meat with herbs and yogurt sauce | Kefir | Stewed vegetables with minced beef |
During this period of the diet there is more variety, which means that it is easier to tolerate "Alternations".
"Setting" Period.
"Pinning" period menu.
| everyday | First course | Second course | Snack | 3 hours before bed |
|---|---|---|---|---|
| Monday | Cottage cheese casserole, 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 | Cottage cheese, fermented baked milk |
| Wednesday | Eggs 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, | Boiled 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 slices, tea | Vegetable salad with additional seafood | Apple, pureed curd, weak tea |
| Sunday | Curd pancakes, a glass of milk | Meat soup 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 many to choose from.
"Stabilization" period.
The Dukan diet menu for this period is more varied and complete than the previous period. The only difference from the "Consolidation" period is the mandatory fasting protein day on Thursday (as recommended by Dr. Dukan).
Recipe by Pierre Dukan
Thai chicken broth
take:
- chicken fillet - 1 pc. ;
- chilled clean liquid - 1 l;
- Coriander stalks - half a bunch;
- Schisandra herb - 1 stick;
- papeda quillum - 1 leaf;
Put the chicken inside the pot and fill it with cooled water. Put on the fire, cook until it boils, collect the foam. Turn down the heat. Cut half the onion into two halves, roughly chop the stalk, and crush the leaves of the hedgehog. Put all the prepared ingredients into the chicken fillet, which has been cooked. Continue to cook the soup on low heat for about three more 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 whites - ½;
- gelatin - 1 piece
- xylitol - 1. 5 tbsp. l. ;
- almond extract - 4-5 drops.
Soak the gelatin in a container of cold water. Separately, heat some cottage cheese. Do not dissolve the gelatin, wait until it swells, squeeze and dry. Then add it to the cottage cheese. Mix well until the gelatin dissolves. Place the remaining cottage cheese, some of the xylitol and the almond extract in a bowl. Beat until smooth and combine with curd gelatin. Beat ½ egg white and add the remaining xylitol at the end. Carefully combine the resulting foam with cottage cheese. Divide the mixture into two molds and chill in the refrigerator.
Dukan diet options
Nutritionist Dukan has developed more than one diet option. Everyone is different, and everyone has their own preferences or limitations. Based on this, Pierre Ducamp developed:
- express diet;
- vegan diet;
- diet food for pregnant and lactating women.
Express diet
This type of diet is designed for those who have lost extra weight, but for some reason "fall" off the intended path and some of the weight has returned. This is a simple and uncomplicated diet consisting of protein foods. This type is more versatile and less complicated in restrictions. In seven days you can lose up to 1 kg of body weight. But the need for water and physical education remains unchanged.
- First day - any amount of protein food.
- Second day - add vegetables (except potatoes) to the first day's diet.
- Third day - day 1 and 2 do not limit food intake + an apple.
- Fourth day – protein, vegetables, fruits + a piece of bread.
- Fifth day – protein, vegetables, fruits, a piece of bread + 30 g of low-fat cheese.
- Sixth day – to the diet of the fifth day, add up to 0. 2 kg of starch products of your choice.
- Seventh day - all products of the sixth day. But there is good news - these days you can eat whatever you want.
This diet option is the easiest and most durable. There will be no immediate results, but there will be no heavy moral burden either.
Vegan food
There is no specific difference between the classic Dukan diet and nutrition for vegans. The basis for the diet is still the same protein product. But animal protein will be excluded from this diet.
Acceptable products:
- eggs of all kinds;
- low-fat lactic products;
- feta cheese and soy cheese;
- porridge;
- soy meat;
- peas, asparagus, beans;
- unsweetened fruit.
Vegans do not consume animal protein. But if you use the Dukan diet, you must take egg products and lactic acid in this case. Water regime and physical education remain unchanged.
Diet food for pregnant and lactating women
As Pierre Dukan is a nutritionist, the undoubted need of this category of women is to maintain weight within the necessary limits. But this woman is special. And therefore, doctors suggest 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 it will not cause harm to yourself or the child.
Disadvantages of the Dukan Diet
Any dietary food is developed to treat a specific pathology. The Dukan Diet is primarily for combating excess weight. But having a chronic disease in the body can cause harm.
List of pathologies for which it is forbidden to use this type of diet food:
- chronic inflammation of the liver;
- hypertension;
- pyelonephritis;
- joint inflammation;
- ulcer of the gastrointestinal tract;
- vascular sclerosis.
For this disease, you cannot use Dr. Dukan's diet, which is the disadvantage of this weight loss method.
People's opinions about this diet
Reviews from people who have achieved positive results:
- "A good diet. I was overweight since childhood. And whatever he tried to do. A year ago I started my "journey" with Dr. Dukan. Results: I weigh 80 kg (with a height of 160 cm), 26kg is gone and will not return. "
- "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 massage. The results are negative. But a friend suggested this type of diet. I will nottorment 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 diet periods and reach the end. Today I weigh, withheight 170 cm (and I'm not a teenager), is 68 kg. Total - minus 27 kg. Thanks to the Dukan diet. He's worth it. "
Doctor's opinion about this diet
Currently, there is a point of view among some doctors about the adverse effects of this type of medical nutrition on the functioning of internal organs. There are doctors who claim that this diet has a bad effect on the kidneys, lungs, heart muscle, and joints. This diet should not be used if there is a chronic process 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 hasty decisions based on other people's positive or negative experiences. Be wise with your own body and seek the advice of your doctor.