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 document.
The basis of the Dukan diet
This diet is mainly based 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, vegetable crops will be added to the protein diet, which will diversify the diet with vitamins, macro- and microelements and dietary fiber.
While carrying out his research, the doctor discovered around a hundred food products necessary for the human body. This hundred has a very nutritious effect on the body, preventing the accumulation of extra pounds.
But the basis of the diet does not stop there. There is a mandatory condition:
- it is necessary to reduce salt consumption;
- 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 their own "traps" 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 hundred useful products discovered by Dukan allow you to make many different dishes;
- there is no limit on the amount of food allowed;
- If you do not throw yourself at all the food in the world, after stopping the Dukan diet, the weight will not come back.
Weak link
Disadvantages of the diet:
- an excess of protein foods 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;
- obligatory 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 adhere to all restrictions during 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 only possible to move on to the next step 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 consumption of "sweet white death" – salt and sugar.
- Gradually reduce the portions of pastries 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 finance - this principle of nutrition does not apply to the available methods. It will be necessary to purchase environmentally friendly products and this 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 Dukan approved products:
- 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.
Are strictly prohibited:
- all varieties of cereals;
- beans, peas, asparagus;
- fatty meat;
- white flour and everything made from it;
- all 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, spices. Dishes are prepared in any way, the main thing is fat-free.
"Alternation" period
This part lasts until the weight is reduced to the desired results. And it usually lasts 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 are the same number of days for both days.
During the diet, 0. 8-1 kg of weight is usually lost in seven days. In rotation, non-starchy vegetables are added to the permitted foods:
- tomatoes, daikon, bell pepper;
- black Eyed Peas;
- squash, pumpkin;
- cabbage in all its varieties;
- all edible mushrooms;
- basil, leaves and celeriac.
During this period, it is allowed to consume 1 teaspoon of olive oil per day.
"Fixation" period
This period of the diet is the most difficult. The weight has fallen to the desired level. Thoughts of quitting appear. This is the problem. Stopping the diet now would ruin all previous efforts. And all the pounds lost with such difficulty will return in double form.
The duration depends on the number of pounds lost. There is a formula according to which 1 kilogram lost is equal to 10 days. We get - the 10 kg lost * 10 days, we get 100 days for consolidation. A huge advantage is that you can organize "joyful" days. This is when it is allowed to eat potatoes, beets, carrots, peas, corn and beans. That's right, one day a week, but in any quantity.
Authorized products are divided into four types:
- protein foods;
- protein and plant 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. You simply have to respect certain rules:
- leave the table with a slight feeling of hunger;
- water 2. 5 liters per day;
- Once a week, one day of fasting from any protein product;
- physical education.
Products prohibited during this period include: refined sugar and anything made from it, as well as white flour and anything made from it.
This part can be termed as 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 authorized subject to the recommendations of Dr. Dukan.
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 | Snack | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Quail egg omelet | Steamed veal | Kefir | Boiled fish |
| Tuesday | Glass of fermented baked milk | Boiled young beef | Cottage cheese | Grilled chicken fillet |
| Wednesday | Low-fat cottage cheese | Boiled turkey | Egg white omelet | Piece of boiled salmon |
| THURSDAY | 100 g of low-fat cheese | Baked veal | Quail eggs | Cottage cheese |
| Friday | 2 boiled eggs | Cooked fish | Ryazhenka | Steamed beef roll |
| SATURDAY | Chicken and an egg | Young beef escalopes | Cottage cheese | Quail |
| Sunday | Cottage cheese 200 g | Turkey fillet roll | Yogurt | Rabbit meat |
The number of meals can be any, as well as the amount of food consumed. Compulsory drinking regime.
"Alternation" period
"Alternation" period menu
| Days | First meal | Second meal | Snack | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Low-fat cottage cheese, green tea | Steamed fish, kefir | Ryazhenka | Omelette with two egg whites, 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 green vegetables | Kefir | Turkey fillet cooked 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, light coffee with milk | Grilled lean beef with vegetables | Ryazhenka | Steamed rabbit cutlets, herb drink |
| SATURDAY | Cottage cheese with herbal drink | Vegetable soup with a piece of chicken fillet in the oven | Brynza | Cabbage pancakes, yogurt |
| Sunday | Cheese pancakes, yogurt | Lobster meat with herbs and yogurt sauce | Kefir | Vegetable compote with ground veal |
In this period of the diet there is more variety, which means that it is easier to tolerate "alternation".
"Fixation" period
"Pinning" period menu.
| 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 wheat pasta, feta cheese | Veggie Meat Balls | 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, | Compote of vegetables, fish | Ryazhenka |
| Friday | Omelette of two egg whites with herbs, weak tea | Fish soup with herbs and vegetables | Baked apple | Vegetable compote 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, curd puree, weak tea |
| Sunday | Curd pancakes, glass of milk | Meat 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 are already plenty of choices.
"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 obligatory protein fasting day on Thursday (as recommended by Dr. Dukan).
Recipes from Pierre Dukan
Thai chicken broth
Take:
- chicken fillet – 1 piece;
- cooled clean liquid – 1 l;
- coriander sprigs - half a bunch;
- Schisandra Herb – 1 stem;
- papeda quillum – 1 leaf;
Place the chicken fillet in a saucepan and fill with pre-cooled water. Put on fire, bring to a boil, collect the foam. Reduce the heat. Cut half the onion in half, roughly chop the sprigs and crumble the sea urchin leaf. Add all prepared ingredients to the already cooked chicken fillet. Continue to cook the soup over 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 white – ½;
- gelatin – 1 sheet
- xylitol – 1. 5 tbsp. L. ;
- almond extract – 4-5 drops.
Soak the gelatin in a container of ice water. Separately, heat cottage cheese. Do not dissolve the gelatin, wait for it to swell, squeeze it out and dry it. Then add it to the cottage cheese. Mix carefully until the gelatin dissolves. Put the rest of the cottage cheese, some of the xylitol and the almond extract in a bowl. Beat until smooth and mix with the curdled gelatin. Beat ½ egg white and add the rest of the xylitol at the end. Gently mix the resulting mousse with the cottage cheese. Divide the mixture between two molds and leave to cool in the refrigerator.
Dukan Diet Options
Nutritionist Dukan has developed more than one dietary option. People are all different and everyone has their own preferences or limitations. On this basis, Pierre Ducamp developed:
- express diet;
- vegan diet;
- diet foods for pregnant and lactating women.
Express diet
This type of dietary nutrition is designed for those who have already lost extra pounds, but for certain reasons "deviate" from the planned path and part of the weight has returned. This is a simple and simple diet consisting of protein foods. This type is more versatile and less complicated in terms of 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 foods.
- Second day - add vegetables (except potatoes) to the diet of the first day.
- Third day – days 1 and 2 do not limit food consumption + 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 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 sustainable. There will be no instant results, but there will be no heavy moral burden either.
Vegan food
There is no particular difference between the classic Dukan diet and the vegan diet. The basis of the diet always remains the same protein products. But animal proteins will be excluded from this diet.
Acceptable products:
- eggs of all kinds;
- low-fat lactic products;
- feta cheese and soy cheese;
- porridge;
- soy meat;
- beans, asparagus, beans;
- unsweetened fruits.
Vegans do not consume animal proteins. But if you follow the Dukan diet, in this case you need to consume eggs and lactic acid products. The water and physical education regime remains unchanged.
Diet foods for pregnant and lactating women
Pierre Dukan being a nutritionist, an indisputable requirement for this category of women will be to maintain their weight within the required limits. But these women are special. And therefore the doctor suggests pregnant and lactating women to use the third period of their daily diet - "Consolidation". Success will not be visible immediately, but in general, extra pounds will not appear and this will not harm yourself or the child.
The disadvantages of the Dukan diet
Any dietary food is developed to treat a specific pathology. The Dukan diet is primarily intended to combat excess weight. But having chronic diseases in the body can be harmful.
List of pathologies for which it is prohibited to use this type of diet food:
- chronic inflammation of the liver;
- hypertension;
- pyelonephritis;
- Joint inflammation;
- ulcers of the gastrointestinal tract;
- vascular sclerosis.
For these diseases, one cannot use Dr. Dukan's diet, which is the disadvantage of this method of losing weight.
People's opinions about this diet
Reviews of people who have achieved positive results:
- "Wonderful diet. I have been overweight since childhood. And whatever she tried to do. A year ago I began my "journey" with Dr. Dukan. Result: I weighed 80 kg (for a height of 160 cm), 26 kg were lost and are not coming back.
- "I am a mother of three children. And of course, during and after childbirth - excess weight. I've experimented with every method to lose weight, from pills to massages. The result is negative. But a friend suggested this type of diet to me. I won't torment you with stories for long. In the first 10 days (and I weighed 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 get to the end. Today, my weight, for a height of 170 cm (and I am not a teenager), is 68 kg. Total - minus 27 kg. Thanks to the Dukan diet. She's worth it. "
Doctors' opinions on this diet
Currently, some doctors have a point of view about the unfavorable effect of this type of medical nutrition on the functioning of internal organs. Some doctors 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 point out that this type of diet has its advantages and disadvantages. And you shouldn't make hasty decisions based on someone else's positive or negative experience. Be careful with your own body and consult your doctor.