The Dukan diet is presented every day with a menu by Dr. Pierre Dukan. It claims that the diet helps you achieve and maintain your optimal weight throughout your life. What are the characteristics of the "attack" phase? What are the disadvantages of the Dukan diet? What daily menu is everyone talking about? You can find out all this in this article.
Today, the Dukan diet ranks first in the world. It has helped millions of people around the world lose weight, including celebrities like Jennifer Lopez and Kate Middleton.
From now on, you don't have to exhaust yourself with constant calorie counting or strictly restrict your diet. The innovative Dukan method means that you can eat absolutely anything during the diet!
The essence of the Dukan protein diet
What makes the French diet so popular? The basis of the Dukan weight loss system is a protein diet and a sharp restriction of the consumption of carbohydrates and fats. You will feel the effectiveness of the step-by-step weight loss system within just 3-4 days. Many Hollywood stars got a chiseled "Barbie" figure, thanks to a well-coordinated diet for weight loss, the famous diet and exercise. Penelope Cruz and Jennifer Lopez, the wife of Prince William, have impressive figures after losing weight on the French doctor Dukan's diet.
If you think that the Dukan diet is the strictest nutritional system, then this is a deeply personal misconception. As you lose weight, you won't feel that hunger that constantly reminds you of its existence. The French diet contains many "protein" foods, and protein, as you know, is the "building material" of every cell in our body. And another important feature of the Dukan weight loss system: the pounds lost after the diet do not return for several years!
Characteristics of nutrition according to Dukan
The diet became popular worldwide in 2000 after the book "I can't lose weight" was published. In it, the still little-known French doctor Pierre Dukan explained why it is extremely difficult for some people to lose weight and why it quickly comes back after strict diets.
According to Dukan, the human body contains a certain amount of fat storage cells. Everyone has a different amount, some have more fat cells, others less. Those who "possess" a large amount of these cells are much more likely to be overweight. Also, when a fat cell cannot absorb the stored fat, it begins to divide. And the amount of adipose tissue increases exponentially.
The four phases of the Dukan diet
Attack - basic weight loss, lasting no more than five days.Alternation - continuous weight loss that lasts until the desired result, possibly for several months.Consolidation - record the results, the duration is calculated based on the ten day formula for each kilogram of weight lost.Stabilization — preservation and maintenance of results throughout life.
Each phase has its own product list. The intensity of weight loss is determined by following the main principles of the diet.
Attack - the first phase of the diet
Doctors consider this stage to be the most dangerous for health. Pierre Dukan himself agrees with the general opinion, therefore he makes clear recommendations for its observance. First phase. Attack |Ducan's diet.
- Calculate your excess weight. To calculate the weight, you can use the free calculator available on the official website of Dukan. The calculation is done by filling out a questionnaire. After entering the data, we will send a letter to your e-mail address with the necessary data. You can also obtain the averaged data. To do this, subtract one hundred for men and one hundred and ten for women from the height measured in centimeters. Thus, the weight of a 164 cm tall woman should be 54 kilograms.
- Stick to the Attack phase for longer than the recommended amount of time. It is widely believed that in this phase one can immediately reach the desired weight. This is not only impossible, but also dangerous! During the "Attack" one to six kilograms are lost, the Dukan diet works properly with a menu every day. Observe the duration of the phase according to the list:
- if, according to the calculator, you are overweight up to 5 kg, then the duration of this stage of the diet for you is 1-3 days;
- overweight - 5-10 kg - duration of the "attack" phase - 3-5 days;
- overweight 10 kg or more - phase duration - 5-7 days (maximum 9 days).
Please note that even with significant obesity, it is forbidden to take more than 10 days in the first stage of the Dukan diet. It is important to understand that the purpose of this stage is not to quickly lose as many kilograms as possible, but to start the mechanisms of fat breakdown in the body.
Control your condition. The danger of this stage is the consumption of exclusively animal proteins. This puts a lot of strain on the kidneys and causes dehydration. According to many experts, this is exactly the basis for rapid weight loss in the first week of the diet. It has a motivating effect, it shows that the weight is starting to decrease.
At this stage it is important to drink a lot. Drink at least one and a half liters of fluid per day.
Eat oat bran. Consume one and a half tablespoons of the product daily with plenty of water. It can be a snack or a meal replacement.
Why does the Dukan diet start every day with a menu for weight loss with proteins? Its author believes that animal proteins are the optimal food for humans. Our body has known it since ancient times, and modern fast food and sweets cannot be accepted, as their formula is foreign to our body.
In addition, proteins are among the most difficult foods to digest. The body spends an incredible amount of energy on digesting them, which eliminates the possibility of converting excess calories into adipose tissue. The only thing that is important is to get pure protein, without or with a minimal amount of fat.
Licensed products on the "Attack" page
- Lean meat: veal, beef, horse meat (with the exception of entrecote and beef tenderloin), rabbit. Pork with a maximum fat content of 6% - rare! No lamb.
- Offal: beef, veal and poultry liver, kidneys and veal tongue, tip of veal tongue.
- Egg. No more than two yolks per day. Protein - unlimited daily. If you have high cholesterol, do not eat more than 3-4 yolks per week.
- Low-fat dairy products 0%: cottage cheese, natural yogurts, kefir, natural milk, dry milk (do not exceed 3 tablespoons per day).
- Poultry (skin should not be eaten). Birds with flat beaks - geese and ducks - are not included.
- Lean ham (without pork skin). Fat content 2-4%.
- All fish without exception: fresh or smoked, fatty, canned in its own juice.
- Any crustaceans and molluscs.
All these products must be prepared without fat. You can consume them at any time of the day, without quantity restrictions. Forget counting calories!
Some additives are allowed in reasonable amounts:
- tomato paste (without sugar) up to 2 tablespoons;
- rosehip decoction (2 tablespoons of berries);
- gelatin, agar-agar, baking powder (baking powder), yeast;
- coffee, tea, herbal teas;
- crab sticks (up to 8 days);
- 1 tablespoon. l. paraffin oil. It can be used as a salad dressing. It is advisable to dilute it with carbonated water. Do not heat or use for cooking;
- lemon as a spice (do not drink lemonade or eat as a fruit);
- diet cola and other diets. drinks;
- isomalt - 15 g;
- vinegar (balsamic or any other to taste), soy sauce;
- vegetable oil (olive/rapeseed) 1 teaspoon;
- gluten - 2 tbsp. l. in a day;
- cumin, parsley, onion (up to 1. 5 onions per day) and other spices and herbs;
- low-carb, low-fat protein shakes/powders;
- sugar substitutes (0 kcal), except for fructose, glucose and sorbitol, etc. ;
- inulin - 15 g;
- salt and mustard in moderation (they tend to retain water in the body);
- cucumbers (2 pieces per day depending on the size) are allowed as a food flavoring.
Dry mouth or bad breath may occur in the first phase. Don't panic, this will confirm that you are on the right track.
Required:
- The Dukan diet with a daily menu includes a 20-minute walk a day and sports.
- Eat 1. 5 tablespoons of oat bran daily. If you do not tolerate bran, you can use 1. 5 tbsp. l. buckwheat (dry). Use with caution, as buckwheat and bran differ in their nutritional properties and are absorbed differently by the body. Exceeding the norm can cause stagnation. Prepare buckwheat as you see fit (you can cook it in water, milk or steam it).
- Be sure to drink at least 2 liters of water per day (this 2 liters includes coffee and tea).
Dukan diet - menu for every day
Monday
breakfast : omelette with meat, coffee;dinner : cod fish soup, bran bread;afternoon tea : cottage cheese;dinner : meat fried in foil, green tea.
Tuesday
breakfast : whole cottage cheese, bran bread;dinner : broth with quail eggs;afternoon tea : low-fat yogurt;dinner : fish stewed in its own juice.
Wednesday
breakfast : scrambled eggs, herring or slightly salted salmon, coffee;dinner : meat slices without adding onions and bread, yogurt;afternoon tea : kefir;dinner : boiled squid.
Thursday
breakfast : bread with bran and cottage cheese, strong tea;dinner : soup with pieces of fish;afternoon tea : cottage cheese casserole, tea;dinner : fried chicken fillet, kefir.
Friday
breakfast : boiled eggs, kefir;dinner : fish slice without onion and bread, yogurt;afternoon tea : milk, bran bread;dinner : steamed beef tenderloin, tea.
Saturday
breakfast : scrambled eggs, coffee;dinner : broth with meatballs;afternoon tea : yogurt, oat bran;dinner : steamed mussels, tea.
Sunday
breakfast : whole cottage cheese, coffee;dinner : soup with pieces of fish, yogurt;afternoon tea : casserole or cottage cheese pancakes, kefir;dinner : steak, yogurt.
You can change the products on the menu as you like, you can replace meat dishes with fish, you can use cottage cheese in its pure form, as well as in casseroles and cheesecakes. The diet does not indicate fluid intake, but remember to drink a lot of water between meals, at least one and a half liters per day.
Recipes for the Dukan diet
Recipe 1. Roasted turkey with zucchini for weight loss according to Dukan (with Dukan diet menu for every day).
- breast fillet - 600-650 g;
- dill, rosemary to taste;
- 1 onion;
- medium zucchini;
- half a small carrot;
- salt.
Steam the cubed zucchini in a pan, covered with a little water. Cut the fillet and add to the pan. Grate the carrot and place it with the turkey zucchini. Add salt and spices. Steam until ready.
Recipe 2. Diet pancakes made from cottage cheese according to Dukan.
- egg - 1 pc. ;
- low-fat cottage cheese - 2 tbsp. l. ;
- cottage cheese mass - 100 g (without sugar);
- sugar substitute - to taste, cinnamon.
Using a blender, mix all the ingredients. Heat a pan, drop a little oil on it and pour the dough into it. Fry the pancakes covered: fry both sides for 2 minutes. Spread the cooled pancakes with soft cottage cheese and fold them into a "cake". Sprinkle with cinnamon and serve a savory dish, the Dukan diet is always with you with its daily menu.
Recipe 3. Fragrant pie with chicken and herbs during a diet.
- egg white - 4;
- cottage cheese - 300 g;
- chicken fillet - 300 g;
- dried herbs (onion, dill);
- kefir - 150 ml;
- spices (garlic, turmeric, red pepper and ginger);
- salt - 0. 5 tsp.
Beat the protein with salt. Pass the cottage cheese and spices through a sieve until smooth. Add half of the fillet to the contents and blend.
Cut the remaining chicken breast into pieces and mix with the cottage cheese and kefir mixture. At the end, add the protein. Pour the dough into the mold and sprinkle with herbs. Bake in the oven on medium heat for 35 minutes.
Opinions
- "It all started last winter when my boyfriend said I was a little detached. I have never been on a diet in my life! But a friend motivates me here. At first I was on a grapefruit diet. Good. You lose weight quickly, but of course it's harder to sit. You can't eat too much. "
- "Before I lost weight with this diet, I read a lot about it. I read reviews from real people who were on this diet. Then I got to Pierre Dukan's book "I can't lose weight". Then I made a list of products that Pierre Dukan recommends (with a Dukan diet menu for each day). best to cook with people who follow this diet. I ate the allowed foods as much as I wanted and when I wanted. Well, I drank a lot of water and green tea. This diet gets you used to eating right, not overeating, living a healthy lifestyle andkeep fit! "
- "If you lose weight with Dukan, anything is possible! Yes, yes, you can fry the legs, cut a salad with mayonnaise, wash it down with Pepsi and eat a cake. Yes, at the same time. Yes, for the night. Well, the mayonnaise is really yours, Dukané, and you have to remove the skin from the legs, but these are small things that in no way affect the taste or the fact itself - you can eat a lot, often in many different ways. And generally, the more you eat, the more weight you'll lose. "
- "This amazing diet combined with exercise has produced results, and very good ones at that. I'm still on it, I just really wanted to show you the result, I plan to go for consolidation when it suits my body and not according to the scale. You won't stay hungry with this diet, there is a huge selection of food, even desserts and cakes. And everything is so delicious that the whole family eats with pleasure, there is no need to cook separately. "
- "Don't forget about sports, movement is life! During the attack phase, walk more and breathe fresh air. When I started eating like this, I started walking to and from work. He stopped using the elevator. So everything is in your hands, feet and head! "