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 based mainly on protein foods, which can be consumed in almost unlimited quantities. The bottom line is that to absorb proteins, the body spends a large part of its own energy, obtaining it through the breakdown of "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 one hundred food products necessary for the human body. This hundred has a highly 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 weak link
One of the main requirements of this diet is that its use requires medical consultation, since almost everyone has their own "pitfalls" in the body.
Value
What's good about this diet:
- weight loss occurs in the first 7 days;
- when eating protein foods, there is no need to count calories;
- the hundreds of useful products discovered by Dukan allow you to prepare many different dishes;
- there is no limit to the amount of food allowed;
- If you do not attack all the foods in the world, after stopping the Dukan diet, the weight will not return.
Weak link
Disadvantages of the diet:
- excess dietary protein overloads internal organs, the failure of which can harm the body;
- alcohol ban;
- a limited amount of dietary fiber at the initial stage can lead to stool retention;
- mandatory implementation of the entire principle of this dietary nutrition;
- long-term diet (depending on losing the desired amount of kg).
To a large extent, it is important to comply with all 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 subdiet. You can proceed to the next step only after completing the previous one.
But it is important to emphasize that in order not to harm your own body, you need to prepare it. After all, any change is stressful:
- Reduce your consumption of "sweet white death" - salt and sugar.
- Gradually reduce portions of baked goods made with 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 available methods. There will be a need to purchase ecological products and these will require financial investments.
"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;
- 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 meat;
- lean veal, goat meat;
- lean fish;
- Seafood;
- chicken eggs - whites 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 with it;
- any varieties of fruits and berries;
- cheese;
- alcohol;
- any type of canned food.
To enhance the taste of dishes, you can use: lemon juice, apple cider vinegar, seasonings. 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 usually takes 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 both days have the same number.
During the diet, it is customary to lose 0. 8 to 1 kg of weight in seven days. In rotation, non-starchy vegetables are added to the permitted foods:
- tomatoes, daikon, peppers;
- string beans;
- pumpkin, pumpkin;
- cabbage in all its varieties;
- any edible mushrooms;
- basil, leaves and celery root.
During this period it is allowed to consume 1 teaspoon of olive oil per day.
"Setting" period
This period of the diet is the most difficult. Weight has dropped to the desired level. Thoughts to stop appear. That is the problem. Stopping the diet now would ruin all previous efforts. And all the kilos that were lost with so much difficulty will come back twice as much.
The duration depends on the number of kilos lost. There is a formula called where 1 kilo lost is equivalent to 10 days. We did it - the 10 kg lost * 10 days we gained 100 days for consolidation. A big plus is that you can organize "joyful" days. This is when it is allowed to eat potatoes, beets, carrots, peas, corn and beans. True, one day a week, but in any quantity.
Permitted products are divided into four types:
- protein foods;
- protein and vegetable foods;
- protein, vegetable and starchy foods;
- "joyful" day (but once a week).
"Stabilization" period
This will help you maintain your weight for the rest of your life. It is simply necessary to follow certain rules:
- leaving the table with a slight feeling of hunger;
- water 2. 5 liters per day;
- Once a week, a fasting day from any protein product;
- physical training.
Products prohibited during this period include: refined sugar and everything that is made from it, and white flour and everything that is made from it.
This part can be called a healthy lifestyle with proper eating behavior.
Essential 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 permitted subject to Dr. Dukan's recommendations.
Menu by periods for every day
Each period of the Dukan diet has its own menu. To obtain results, you must strictly follow the menu.
"Attack" period
Attack Period Menu
| Days | First meal | Second meal | Snack | 3 hours before bed |
|---|---|---|---|---|
| Monday | Quail egg omelet | Steamed veal | Kefir | Cooked fish |
| Tuesday | Glass of fermented baked milk | Young boiled meat | Cottage cheese | Grilled chicken |
| Wednesday | Low-fat cottage cheese | Cooked turkey | Egg white omelet | Piece of cooked salmon |
| Thursday | 100 g of low-fat cheese | Roasted veal | Quail eggs | Cottage cheese |
| Friday | 2 boiled eggs | Baked fish | Ryazhenka | Steamed meat roll |
| Saturday | Chicken and an egg | Young beef cutlets | Cottage cheese | Quail |
| Sunday | Cottage cheese 200g | Turkey fillet roll | Yogurt | Rabbit meat |
The number of meals can be any, as can the amount of food eaten. Mandatory consumption regime.
"Alternation" period
"Toggle" period menu
| Days | First meal | Second meal | Snack | 3 hours before bed |
|---|---|---|---|---|
| Monday | Low-fat cottage cheese, green tea | Steamed fish, kefir | Ryazhenka | Two egg white omelet, herbal drink |
| Tuesday | 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 | 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 meat with vegetables | Ryazhenka | Steamed rabbit chops, herbal drink |
| Saturday | Cottage cheese with herb drink | Vegetable soup with piece of roast chicken fillet | Cheese | Cabbage pancakes, yogurt |
| Sunday | Cheese pancakes, yogurt | Lobster meat with herbs and yogurt sauce | Kefir | Stewed vegetables with minced veal |
In this period of the diet there is more variety, which means that it is easier to tolerate the "Alternation".
"Setting" period
"Fixing" period menu.
| Days | First meal | Second meal | Snack | 3 hours before bed |
|---|---|---|---|---|
| Monday | Cottage cheese casserole, berries, coffee drink | Fish soup, slice of bread | Apple's Jam | Vegetable casserole, veal, green tea |
| Tuesday | Oatmeal with fruit | Hard dough, feta cheese | Meatballs with vegetables | Cottage cheese, fermented 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, | Cooked vegetables, fish | Ryazhenka |
| Friday | Double egg white omelette with herbs, weak tea | Fish soup with herbs and vegetables | Roast apple | Vegetables stewed with piece of rabbit meat, herbal tea |
| Saturday | Buckwheat porridge with meatballs, coffee with milk | Vegetable soup with meat, zucchini cutlets, tea | Vegetable salad with the addition of seafood | Apple, curd puree, weak tea |
| Sunday | Cottage cheese pancakes, glass of milk | Beef broth with herbs and egg, a piece of bread | Fresh unsweetened berries | Ryazhenka |
This period is characterized by a more varied diet than the previous one. There is already a lot 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 fasting protein day on Thursdays (as recommended by Dr. Dukan).
Recipes by Pierre Dukan
Thai chicken broth
To take:
- chicken fillet – 1 pc. ;
- cooled clean liquid – 1 l;
- coriander sprigs - half a bunch;
- Schisandra herb – 1 stem;
- quill paper – 1 sheet;
Place the chicken fillet in a saucepan and fill with pre-chilled water. Bring to a boil, bring to a boil, collect the foam. Reduce the heat. Cut half the onion into two parts, roughly chop the sprigs and crumble the hedgehog leaf. Add all prepared ingredients to the chicken fillet, which is already cooked. Continue cooking the soup over low heat for another three hours. Lemongrass and papeda quillum will add freshness and aroma to this soup.
Gelatin dessert
To take:
- low-fat cottage cheese – 0. 4 kg;
- chicken egg white – ½;
- gelatin – 1 sheet
- xylitol – 1. 5 tablespoons. I. ;
- almond extract – 4-5 drops.
Soak the gelatin in a container of ice water. Separately, heat some cottage cheese. Do not dissolve the gelatin, wait until it swells, squeeze and dry. Then add it to the curd. Mix well until the gelatin dissolves. Place the rest of the cream cheese, part of the xylitol and the almond extract in a bowl. Beat until smooth and mix with curd gelatin. Beat ½ egg white and add the rest of the xylitol at the end. Carefully combine the resulting foam with cottage cheese. Divide the mixture into two molds and let it cool in the fridge.
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 dietary nutrition is intended for those who have already lost extra pounds, but for certain reasons "fell" from the intended path and some of the weight returned. This is an easy and uncomplicated diet consisting of protein foods. This type is more versatile and not as complicated in restrictions. In seven days you can lose up to 1 kg of weight. But the requirements for water and physical education remain unchanged.
- First day – any amount of protein food.
- Second day - add vegetables (except potatoes) to the first day's diet.
- Third day – days 1 and 2 do not limit food intake + an apple.
- Fourth day – proteins, vegetables, fruit + a piece of bread.
- Fifth day – proteins, vegetables, fruit, a piece of bread + 30 g of low-fat cheese.
- Sixth day – to the fifth day diet, add up to 0. 2 kg of starchy products of your choice.
- Seventh day - all products from the sixth day. But there is good news - on this day you can eat whatever you want.
This diet option is the simplest and most long-lasting. There will be no immediate results, but there will be no 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 all types;
- 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 apply the Dukan diet, in this case you must consume eggs and lactic acid products. The water and physical education regime remains unchanged.
Diet food for pregnant and lactating women
Since Pierre Dukan is a nutritionist, an indisputable requirement 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 breastfeeding women use the third period in their daily diet - "Consolidation". Success will not be visible immediately, but in general no extra pounds will appear and it will not cause harm to you or the child.
The downside of the Dukan diet
Any dietary food is designed to treat a specific pathology. The Dukan diet is mainly aimed at combating excess weight. But having chronic diseases in the body can cause damage.
List of pathologies for which the use of this type of dietary food is prohibited:
- chronic liver inflammation;
- hypertension;
- pyelonephritis;
- joint inflammation;
- gastrointestinal tract ulcers;
- vascular sclerosis.
For these diseases, you cannot use Dr. Dukan's diet, which is the disadvantage of this weight loss method.
People's opinions about this diet
Reviews of people who achieved positive results:
- "Wonderful diet. I've been overweight since childhood. And everything she tried to do. A year ago I started my "journey" with Dr. Dukan. Result: I weighed 80 kg (with a height of 160 cm), I lost 26 kg and I'm not coming back. "
- "I am a mother of three children. And, of course, during and after childbirth - excess weight. I tried all weight loss methods, from pills to massages. The result is negative. But a friend suggested this type of diet. No I will torment you with stories for a long time. In the first 10 days (and I weighed 95kg) I lost almost 15kg! 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, at 170 cm height (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 an opinion among some doctors about the unfavorable 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 muscle and joints. This diet cannot be used if there are chronic processes in the body.
In conclusion, I would like 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 own body and consult your doctor.