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 weight 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 lot of its own energy, obtaining it through the breakdown of "native" fat deposits. In the future, plant crops 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 about a 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 basics of the diet don't 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.
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 his own "pitfalls" in the body.
Value
What's good about this diet:
- weight loss occurs within the first 7 days;
- when eating protein foods, there is no need to count calories;
- the one hundred useful products discovered by Dukan allow you to create many different dishes;
- there is no limit to the amount of food allowed;
- If you don't feast on all the food in the world, after stopping the Dukan diet, the weight won't come back.
Weak link
Disadvantages of the diet:
- excess protein food overloads the internal organs, the failure of which can harm the body;
- alcohol ban;
- a limited amount of dietary fiber in the initial stage can lead to stool retention;
- mandatory implementation of the entire principle of this dietary nutrition;
- long-term diet (depending on the loss of 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 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 body, you need to prepare it. After all, any change is stressful:
- Reduce consumption of "white and sweet death": salt and sugar.
- Gradually reduce portions of white flour-based baked goods.
- 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 available methods. It will be necessary to purchase environmentally friendly products and will require financial investments.
"Attack" period.
This part is the shortest. Its duration is at the mercy of the number of kilograms you want to get rid of:
- excess weight 3-5 kg = 2 days;
- excess weight 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 - white 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 that comes from it;
- any variety 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 this usually lasts up to 7 months.
The name "Alternation" is the basis when protein days alternate in a circle with protein-vegetable days. The number of days in this circle can be chosen at your discretion. The main thing is that both days should have the same number.
During the diet you usually lose 0. 8 to 1 kg of weight in seven days. In rotation, vegetables that do not contain starch are added to the permitted foods:
- tomatoes, daikon, peppers;
- Black Eyed Peas;
- 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.
"Fixation" period.
This period of the diet is the most difficult. The weight dropped to the desired level. Thoughts that need to be stopped appear. That is the question. Stopping the diet now would ruin all previous efforts. And all the kilograms lost with so much effort will return in double form.
The duration depends on the number of kilograms lost. There is a so-called formula in which 1 kilogram lost is equivalent to 10 days. We get: the 10 kg lost * 10 days we get 100 days for consolidation. A big plus is that you can organize "joyful" days. This is the time when it is allowed to eat potatoes, beets, carrots, peas, corn and beans. True, one day a week, but in any quantity.
The 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.
It will help you maintain your weight for the rest of your life. It is simply necessary to follow some rules:
- get up from the table with a slight feeling of hunger;
- water 2. 5 liters per day;
- Once a week, one day of fasting from any protein products;
- Physical training.
Products banned during this period include: refined sugar and everything made from it, white flour and everything made from it.
This part can be defined as a healthy lifestyle with correct eating behavior.
Essential foods for the Dukan diet
What foods should you eat:
| Lactic acid | Seafood | Meat | Vegetables | Fish | Egg |
|---|---|---|---|---|---|
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This list of products is permitted upon recommendation of Dr. Dukan.
Menu for periods for every day
Each period of the Dukan diet has its own menu. To achieve results, you need to strictly stick to the menu.
"Attack" period.
Attack Period menu
| Days | First meal | Second meal | Snack | 3 hours before going to sleep |
|---|---|---|---|---|
| Monday | Quail egg omelette | Steamed veal | Kefir | Boiled fish |
| Tuesday | Glass of fermented cooked 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 soft-boiled eggs | Cooked fish | Ryazhenka | Steamed beef roll |
| Saturday | Chicken and an egg | Young beef cutlets | Cottage cheese | Quail |
| Sunday | Ricotta 200 g | Turkey fillet roll | Yogurt | Rabbit meat |
The number of meals can be any, as can the amount of food consumed. Mandatory consumption regime.
"Alternation" period
Menu of the "Alternation" period
| Days | First meal | Second meal | Snack | 3 hours before going to sleep |
|---|---|---|---|---|
| Monday | Low-fat cottage cheese, green tea | Steamed fish, kefir | Ryazhenka | Two egg white omelette, herbal drink |
| Tuesday | Soft-boiled eggs, raw vegetables, coffee drink | Chicken soup with added herbs | Ryazhenka | Ricotta with added vegetables |
| Wednesday | Chicken, weak tea | Ear soup with vegetables | Kefir | Baked turkey fillet with cheese |
| Thursday | Cottage cheese, light 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, herbal drink |
| Saturday | Cottage cheese with herbal drink | Vegetable soup with a piece of baked chicken fillet | Brinza | Cabbage pancakes, yogurt |
| Sunday | Cheese pancakes, yogurt | Lobster meat with herbs and yogurt sauce | Kefir | Stewed vegetables with minced veal |
In this period the diet is more varied, which means that it is easier to tolerate the "alternation".
"Fixation" period.
Menu of the "Pinning" period.
| Days | First meal | Second meal | Snack | 3 hours before going to sleep |
|---|---|---|---|---|
| Monday | Cottage cheese casserole, berries, coffee drink | Fish soup, slice of bread | Applesauce | Vegetable casserole, veal, green tea |
| Tuesday | Oatmeal with fruit | Semolina pasta, feta cheese | Meatballs with vegetables | Ricotta, fermented cooked 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 light tea | Bean soup, beef, | Stewed vegetables, fish | Ryazhenka |
| Friday | Two egg white omelette with herbs, light 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 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 is already a lot to choose from.
"Stabilization" period.
The menu of the Dukan diet for this period is more varied and complete than in previous periods. The only difference from the "Consolidation" period is the mandatory protein fasting day on Thursdays (as recommended by Dr. Dukan).
Recipes by Pierre Dukan
Thai chicken broth
Take:
- chicken fillet – 1 pc. ;
- cooled clean liquid – 1 l;
- coriander sprigs - half a bunch;
- Schisandra grass – 1 stem;
- papeda quillum – 1 leaf;
Place the chicken fillet in a saucepan and fill with pre-chilled water. Place on the heat, bring to the boil, collect the foam. Make the fire smaller. Cut half the onion into two parts, coarsely chop the sprigs and crumble the hedgehog leaf. Add all the prepared ingredients to the already cooking chicken fillet. Continue cooking the soup over low heat for approximately another three 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 tablespoons. L. ;
- almond extract – 4-5 drops.
Soak the gelatin in a container of cold water. Separately, heat up some ricotta. Do not dissolve the gelatin, wait for it to swell, squeeze and dry. Then add it to the ricotta. Mix thoroughly until the gelatin dissolves. Place the remaining ricotta, part of the xylitol and the almond extract in a bowl. Beat until smooth and combine with the curd jelly. Beat ½ egg white and finally add the remaining xylitol. Carefully combine the resulting foam with cottage cheese. Divide the mixture into 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. Based on this, Pierre Ducamp developed:
- express diet;
- vegan diet;
- dietary food for pregnant and breastfeeding women.
Express diet
This type of dietary nutrition is designed for those who have already lost extra kilos, but for some reasons they "got off" the expected path and part of the weight returned. This is an easy and uncomplicated diet consisting of protein foods. This type is more versatile and not so 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.
- Day Two: Add vegetables (except potatoes) to your day one diet.
- Day Three – Days 1 and 2 do not limit food intake + an apple.
- Fourth day – protein, vegetables, fruit + a piece of bread.
- Fifth day – proteins, vegetables, fruit, a piece of bread + 30 g of low-fat cheese.
- Day Six – Add up to 0. 2 kg of starch products of your choice to your fifth day diet.
- Seventh day: all products from the sixth day. But there is good news: on this day you can eat whatever you want.
This dietary option is the simplest and longest lasting. There will be no immediate results, but there will not be a heavy moral burden either.
Vegan food
There is no particular difference between the classic Dukan diet and vegan nutrition. 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 kinds;
- low-fat lactic products;
- feta cheese and soy cheese;
- Porridge;
- soybean meat;
- beans, asparagus, kidney beans;
- unsweetened fruits.
Vegans do not consume animal proteins. But if you apply the Dukan diet, in this case you need to consume egg products and lactic acid. The water and physical education regime remains unchanged.
Dietary food for pregnant and breastfeeding women
Since Pierre Dukan is a nutritionist, an undoubted requirement for this category of women will be to maintain weight within the required limits. But these women are special. Therefore, the doctor suggests that pregnant and lactating women use the third period in their daily diet: "Consolidation". Success will not be immediately visible, but in general the extra pounds will not appear and will not cause harm to yourself or the child.
The disadvantages of the Dukan diet
Any dietary food is developed to treat a specific pathology. The Dukan diet is mainly used to combat overweight. But having chronic diseases in the body can cause harm.
List of pathologies for which it is prohibited to use this type of dietary food:
- chronic inflammation of the liver;
- hypertension;
- pyelonephritis;
- joint inflammation;
- ulcers of the gastrointestinal tract;
- vascular sclerosis.
For these diseases it is not possible to resort to Dr. Dukan's diet, which represents the disadvantage of this method of losing weight.
People's opinions on this diet
Reviews from people who have achieved positive results:
- "Wonderful diet. I have been overweight since childhood. And whatever I tried to do. A year ago I started my "journey" with Doctor Dukan. Result: I weighed 80 kg (with a height of 160 cm), I've lost 26kg and I'm never coming back. "
- "I am a mother of three children. And, of course, during and after childbirth: excess weight. I have tried all methods of losing weight, from pills to massage. The result is negative. But a friend suggested this type of diet. I won't torment 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 start that I decided to go through all the periods of the diet and got to the end. Today the My weight, with a height of 170 cm (and I'm not a teenager), is 68 kg. Total - minus 27 kg. Thanks to the Dukan diet. It's worth it. "
Doctors' opinion on this diet
Currently, some doctors have a point of view on 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 note 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 to your body and consult your doctor.