The 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 primarily on protein foods that can be consumed in almost unlimited quantities. The bottom line is that the body spends a large part of its own energy to absorb protein and obtains it by breaking down "native" fat depots. In the future, vegetable crops will be added to the protein diet, which will diversify the diet with vitamins, macro- and microelements, as well as fiber.
During his research, the doctor discovered one hundred foods that the human body needs. This hundred has a very nutritious effect on the body and prevents the accumulation of extra pounds.
But the basis of nutrition is not yet exhausted. 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 their own "stumbling blocks" in the body.
Value
The good thing about this diet:
- Weight loss occurs within the first 7 days;
- there is no need to count calories when eating protein foods;
- With the hundred useful products that Dukan has discovered, you can prepare many different dishes.
- there is no limit on the amount of food allowed;
- Unless you binge on all the foods in the world, the weight won't come back after you stop the Dukan diet.
Weak link
Disadvantages of the diet:
- Excess protein-containing food overloads the internal organs, the failure of which can harm the body.
- alcohol ban;
- a limited amount of fiber in the initial stages 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).
Overall, it is important to adhere to all restrictions at every stage of the Dukan diet.
Four periods of the Dukan diet
The nutritional principle proposed by nutritionist Dukan consists of four parts. Each of these is like a separate sub-diet. It is only possible to proceed to the next step after the previous one has been completed.
However, it is important to note that you need to prepare it so as not to harm your own body. After all, every change is stressful:
- Reduce consumption of "white and sweet death" – salt and sugar.
- Gradually reduce the proportion of baked goods made from 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 nutritional principle does not apply to the available methods. There is a need to purchase eco-friendly products and this requires 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;
- Overweight of 11 kg or more – the attack lasts at least 10 days.
Food during the attack consists of Dukan approved products:
- low-calorie lactic acid products;
- chicken and turkey meat;
- lean veal, goat meat;
- lean fish;
- Seafood;
- Chicken eggs - protein without restrictions;
- Water, at least 2. 5 liters.
The following is strictly prohibited:
- all types of grain;
- beans, peas, asparagus;
- Fatty Meat;
- white flour and everything made from it;
- all kinds of fruits and berries;
- Cheese;
- Alcohol;
- any kind of canned food.
To improve the taste of dishes you can use: lemon juice, apple cider vinegar, spices. The dishes are prepared in any way, the main thing is without fat.
"Change" 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 due to the fact that protein days alternate with protein-vegetable days in a circle. You can choose the number of days in this circle at your own discretion. It is important that the number of both days is the same.
During the diet, 0. 8 to 1 kg of weight is usually lost within seven days. Vegetables that do not contain starch are alternately added to the permitted foods:
- tomatoes, daikon, peppers;
- black-eyed peas;
- pumpkin, pumpkin;
- cabbage in all its varieties;
- all edible mushrooms;
- Basil, leaves and celery root.
During this time, 1 teaspoon of olive oil can be consumed daily.
"Fixation period".
This phase of the diet is the most difficult. The weight dropped to the desired level. Thoughts of quitting arise. That's the problem. Stopping the diet immediately would destroy all previous efforts. And all the kilograms that were lost so heavily will come back in double form.
The duration depends on the number of kilograms lost. There is a so-called formula where 1 kilogram of loss corresponds to 10 days. We get - for the lost 10 kg * 10 days we get 100 days for consolidation. A big plus is that you can create "joyful" days. Then the consumption of potatoes, beets, carrots, peas, corn and beans is allowed. True, on one day a week, but in any quantity.
Acceptable products are divided into four types:
- protein food;
- protein and plant foods;
- protein, vegetable and starchy foods;
- "happy" day (but once a week).
"Stabilization" period
It will help you maintain your weight for the rest of your life. You just need to follow certain rules:
- Leaving the table feeling slightly hungry;
- water 2. 5 liters per day;
- One day of fasting with any protein products once a week;
- Body training.
Products prohibited 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 habits.
Essential foods for the Dukan diet
What foods should you eat:
| lactic acid | seafood | Meat | Vegetables | Fish | Eggs |
|---|---|---|---|---|---|
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This product list is subject to Dr. Dukan permitted.
Menu by time periods for each day
There is a separate menu for each phase of the Dukan diet. To achieve results, you must strictly follow the menu.
"attack" period
"Attack Period" menu.
| days | First meal | Second meal | snack | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Quail egg omelette | Steamed veal | kefir | Boiled fish |
| Tuesday | Glass of fermented baked milk | Young boiled beef | cottage cheese | Grilled chicken fillet |
| Wednesday | Low-fat cottage cheese | Cooked turkey | Egg white omelette | Piece of cooked salmon |
| Thursday | 100 g low-fat cheese | Baked veal | Quail eggs | cottage cheese |
| Friday | 2 soft-boiled eggs | Baked fish | Ryashenka | Steamed beef bun |
| Saturday | Chicken and an egg | Young beef chops | cottage cheese | quail |
| Sunday | Cottage cheese 200 g | Turkey fillet roll | yogurt | Rabbit meat |
The number of meals can be any, as can the amount of food consumed. Mandatory drinking regime.
"Change" period
Period menu "Change"
| days | First meal | Second meal | snack | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Low-fat cottage cheese, green tea | Steamed fish, kefir | Ryashenka | Omelet with two egg whites, herbal drink |
| Tuesday | Soft-boiled eggs, raw vegetables, coffee drink | Chicken soup with added herbs | Ryashenka | Cottage cheese with added vegetables |
| Wednesday | Chicken, weak tea | Ear soup with herbs | kefir | Turkey fillet baked 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 beef with vegetables | Ryashenka | Steamed rabbit cutlets, herbal drink |
| Saturday | Cottage cheese with herbal drink | Vegetable soup with a piece of baked chicken fillet | Brynza | Cabbage pancakes, yogurt |
| Sunday | Cheese pancakes, yogurt | Lobster meat with herbs and yogurt sauce | kefir | Stewed vegetables with minced veal |
At this stage of the diet there is more variety, meaning "variety" is more easily tolerated.
"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 | Apple sauce | Vegetable casserole, veal, green tea |
| Tuesday | Oatmeal with fruits | Durum wheat 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, | Stewed vegetables, fish | Ryashenka |
| Friday | Omelette made from 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 cutlets, tea | Vegetable salad with seafood | Apple, curd puree, weak tea |
| Sunday | Quark pancakes, glass of milk | Meat broth with herbs and egg, a piece of bread | Fresh unsweetened berries | Ryashenka |
This period is characterized by a more varied diet than the previous one. The selection is already large.
"Stabilization" period
The Dukan diet menu for this period is more varied and complete than in previous periods. The only difference from the "consolidation phase" is the obligatory fasting protein day on Thursday (as recommended by Dr. Dukan).
Recipes by Pierre Dukan
Thai chicken broth
Take:
- Chicken fillet – 1 piece ;
- chilled clean liquid – 1 l;
- Coriander sprigs – half a bunch;
- Schisandra herb – 1 stem;
- Papeda quillum – 1 leaf;
Place the chicken fillet in a pot and fill with pre-chilled water. Put on fire, bring to a boil, collect foam. Make the fire smaller. Cut half of the onion in two, roughly chop the sprigs and crumble the sea urchin leaf. Add all prepared ingredients to the already cooked chicken fillet. Continue cooking the soup over low heat for about three hours. Lemongrass and papeda quillum give this soup freshness and aroma.
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 gelatin in a container of chilled water. Heat some cottage cheese separately. Do not dissolve the gelatine, wait until it swells, squeeze out and dry. Then add to the cottage cheese. Mix thoroughly until the gelatin dissolves. Place the remaining cottage cheese, some of the xylitol and the almond extract in a bowl. Mix until smooth and mix with the quark gelatine. Beat ½ egg white and finally add the remaining xylitol. Gently mix the resulting foam with the cottage cheese. Divide the mixture into two molds and let it cool in the refrigerator.
Dukan diet options
Nutritionist Dukan has developed more than one diet option. People are all different and everyone has their own preferences or limitations. Building on this, Pierre Ducamp developed:
- express diet;
- Vegan diet;
- Diet food for pregnant and breastfeeding women.
Express diet
This type of dietary nutrition is intended for those who have already lost extra pounds, but for some reasons "deviated" from the intended path and part of the weight returned. This is a simple and uncomplicated diet consisting of protein foods. This type is more versatile and not so complicated in its limitations. In seven days you can lose up to 1 kg of weight. However, the requirements for water and physical education remain unchanged.
- Day one – lots of protein food.
- Second day: Add vegetables (except potatoes) to the first day's diet.
- Day Three – Days 1 and 2 do not limit food intake + an apple.
- Day four – proteins, vegetables, fruit + a piece of bread.
- Fifth day – proteins, vegetables, fruits, a piece of bread + 30 g low-fat cheese.
- Sixth Day – Add up to 0. 2 kg of starch products of your choice to the fifth day diet.
- Day seven - all products from the sixth day. But there is good news: on this day you can eat whatever you want.
This diet variant is the simplest and longest 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 the diet for vegans. The basis of the diet is still the same protein products. However, animal proteins are excluded from this diet.
Acceptable products:
- eggs of all kinds;
- low fat dairy products;
- feta cheese and soy cheese;
- Porridge;
- soy meat;
- beans, asparagus, beans;
- unsweetened fruits.
Vegans avoid animal proteins. However, if you use the Dukan diet, in this case you need to consume eggs and lactic acid products. The aquatic and physical education system remains unchanged.
Diet food for pregnant and breastfeeding women
Since Pierre Dukan is a nutritionist, there is undoubtedly a requirement for this category of women to maintain weight within the required limits. But these women are special. And that is why the doctor suggests that pregnant and lactating women use the third period in their daily diet – "Consolidation". The success will not be visible immediately, but in general, extra pounds do not appear and it will not harm you or the childadd.
The disadvantage of the Dukan diet
Each dietary food is designed to treat a specific pathology. The Dukan diet is primarily intended to combat excess weight. But chronic diseases in the body can be harmful.
List of pathologies in which the use of this type of dietary food is prohibited:
- chronic inflammation of the liver;
- Hypertension;
- pyelonephritis;
- joint inflammation;
- ulcers of the gastrointestinal tract;
- Vascular sclerosis.
For these diseases you can use the diet from Dr. Do not use Dukan, which is the disadvantage of this method of losing weight.
People's opinions about this diet
Reviews from people who have achieved positive results:
- "Wonderful nutrition. I have been overweight since I was a child. And whatever she tried. A year ago I started my "journey" with Dr. Dukan. Result: I weighed 80 kg (with a height of 160 cm), 26 kg were lost and are no longer coming back. "
- "I am a mother of three children. And of course during and after birth – excess weight. I have experienced all methods of losing weight, from pills to massages. The result is negative. But a friend suggested this type of diet. I won't torture 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 phases of the diet and reach the end. Today I weigh 68 kg with a height of 170 cm (and I'm not a teenager). Total - minus 27 kg. Thanks to the Dukan diet. She's worth it.
Doctors' opinion on this diet
Currently, there is an opinion among some doctors that this type of medical nutrition has a negative effect on the functioning of internal organs. There are doctors who claim that this diet has harmful effects on the kidneys, lungs, heart muscle and joints. If there are chronic processes in the body, this diet cannot be used.
Finally, 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 other people's positive or negative experiences. Be smart about your own body and consult your doctor.