Nutritionist Pierre Dukan developed a nutritional system many years ago. Today it is called the "Ducan 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 protein, 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 conducting his research, the doctor discovered one hundred food products necessary for the human body. This hundred has a highly nutritious effect on the body, preventing the accumulation of extra kilos.
But the basis of the diet does not end 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 "pitfalls" in the body.
Worth
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 hundreds of useful products discovered by Dukan allow you to prepare many different dishes;
- there is no limit on the amount of food allowed;
- If you do not pounce on all the food in the world, after stopping the Dukan diet, the weight will not return.
weak union
Disadvantages of the diet:
- Excess protein in food overloads internal organs, failure of which can damage the body;
- prohibition of alcohol;
- a limited amount of dietary fiber in the initial stage can cause 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 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 own body, you need to prepare it. After all, any change is stressful:
- Reduce consumption of the "sweet white death": salt and sugar.
- Gradually reduce portions of baked goods made with white flour.
- You should 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. Environmentally friendly products will need to be purchased 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.
The food during the attack will be composed of products approved by Dukan:
- low-calorie lactic acid products;
- chicken and turkey meat;
- lean beef, 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 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 without fat.
"Alternation" period
This part lasts until the weight is reduced to the desired results. And this is usually up to 7 months.
The name "Alternation" is the basis that protein days alternate with protein and 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 must have the same number.
During the diet, 0. 8 to 1 kg of weight is usually lost in seven days. Vegetables that do not contain starch are alternatively added to the permitted foods:
- tomatoes, daikon, bell pepper;
- Black Eyed Peas;
- pumpkin, pumpkin;
- cabbage in all its varieties;
- any edible mushroom;
- 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 fell to the desired level. Thoughts of stopping appear. That's the problem. Stopping the diet now would ruin all previous efforts. And all the kilograms that were lost with such difficulty will return doubly.
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 "happy" days. This is when you are allowed to eat potatoes, beets, carrots, peas, corn and beans. It's 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 certain rules:
- leaving the table with a slight feeling of hunger;
- water 2. 5 liters per day;
- Once a week, a day of fasting from any protein product;
- physical 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 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.
Period menu for every day.
Each period of the Dukan diet has its own menu. To achieve results, he must strictly adhere to the menu.
"Attack" period
Attack period menu
| Days | First food | Second meal | Sandwich | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Quail egg omelet | steamed beef | kefir | boiled fish |
| Tuesday | Glass of fermented baked milk | Boiled tender meat | Curd | Grilled Chicken Steak |
| Wednesday | Low fat cottage cheese | boiled turkey | egg white omelet | Cooked piece of salmon |
| Thursday | 100 g low-fat cheese | baked beef | Quail eggs | Curd |
| Friday | 2 soft-boiled eggs | Baked fish | Riazhenka | Steamed beef roll |
| Saturday | Chicken and an egg | Tender beef cutlets | Curd | Quail |
| Sunday | Cottage cheese 200 g | Turkey fillet roll | Yoghurt | Rabbit meat |
The number of meals can be any, as well as the amount of food eaten. Mandatory drinking regime.
"Alternation" period
Period menu "Alternation"
| Days | First food | Second meal | Sandwich | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Low-fat cottage cheese, green tea. | Steamed fish, kefir | Riazhenka | Two egg white omelet, herbal drink |
| Tuesday | Soft-boiled eggs, raw vegetables, coffee drink. | Chicken soup with added herbs | Riazhenka | Cottage cheese with added vegetables |
| Wednesday | Chicken, mild tea | Ear soup with vegetables | kefir | Baked Turkey Steak with Cheese |
| Thursday | Cottage cheese, mild green tea | Vegetable soup with herbs and a piece of beef | Yoghurt | Chicken meatballs with fresh vegetables |
| Friday | Fried quail eggs, salad, weak coffee with milk | Grilled lean meat with vegetables | Riazhenka | 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 beef |
In this period of the diet there is more variety, which means that it is easier to tolerate the "Alternation".
"Fixation" period
"Set" period menu.
| Days | First food | Second meal | Sandwich | 3 hours before bedtime |
|---|---|---|---|---|
| Monday | Cottage cheese casserole, red berries and coffee drink. | Fish soup, slice of bread | coba | Vegetable casserole, beef, green tea. |
| Tuesday | Oatmeal with fruit | Hard 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 | Curd |
| Thursday | Cottage cheese with fruit and weak tea. | Bean soup, beef, | Stewed vegetables, fish. | Riazhenka |
| Friday | Two egg white omelette with herbs, weak tea | Fish soup with herbs and vegetables. | Baked apple | Stewed vegetables with a piece of rabbit meat, infusions |
| 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 | Riazhenka |
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 protein fast day on Thursdays (as recommended by Dr. Dukan).
Recipes by Pierre Dukan
thai chicken broth
Carry:
- chicken fillet – 1 piece;
- cooled clean liquid – 1 l;
- cilantro sprigs - half a bunch;
- Schisandra herb – 1 stem;
- quillum papeda – 1 leaf;
Place the chicken fillet in a saucepan and fill it with pre-chilled water. Put on fire, bring to a boil, collect the foam. Make the fire smaller. Cut half the onion into two parts, chop the thick twigs and crumble the hedgehog leaf. Add all the prepared ingredients to the chicken fillet, which is already cooking. Continue to simmer the soup for about three more hours. Lemongrass and papeda quilla will add freshness and aroma to this soup.
gelatin dessert
Carry:
- 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 bowl of cold water. Separately, heat some cottage cheese. Do not dissolve the gelatin, wait until it swells, squeeze and dry. Then add it to the cottage cheese. Mix well until the gelatin dissolves. Place the rest of the cottage cheese, part of the xylitol and the almond extract in a bowl. Beat until smooth and combine with the curdled gelatin. Beat ½ egg white and add the remaining xylitol at the end. Carefully combine the resulting foam with the cottage cheese. Divide the mixture into two molds and chill in the refrigerator.
Dukan diet options
Nutritionist Dukan has developed more than one diet option. Everyone is different and everyone has their own preferences or limitations. From this, Pierre Ducamp developed:
- express diet;
- vegetarian diet;
- Diet food 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 "went off" the planned path and part of the weight has returned. This is a simple and easy diet consisting of protein-rich 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 needs for water and physical education remain the same.
- Day one: any amount of protein food.
- Day two: Add vegetables (except potatoes) to the first day's diet.
- Day Three: Days 1 and 2 do not limit food intake + one apple.
- Fourth day: proteins, vegetables, fruit + a piece of bread.
- Fifth day: proteins, vegetables, fruits, a piece of bread + 30 g of skimmed cheese.
- Sixth day: add to the diet of the fifth day up to 0. 2 kg of starchy products of your choice.
- Day seven: all products from day six. But there is good news: that day you can eat whatever you want.
This diet option is the simplest and longest lasting. 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 nutrition for vegans. The basis of the diet remains the same protein products. But animal proteins will be excluded from this diet.
Acceptable products:
- eggs of all kinds;
- low-fat dairy products;
- feta cheese and tofu;
- porridge;
- soy meat;
- beans, asparagus, beans;
- sugar-free fruits.
Vegans do not consume animal proteins. But if you apply the Dukan diet, you must consume eggs and products with lactic acid in this case. The water and physical education regime remains unchanged.
Diet food for pregnant and lactating 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. And therefore, the doctor suggests that pregnant and lactating women use the third period in their daily diet: "Consolidation". Success will not be visible immediately, but in general, extra pounds will not appear and this will not cause harm to you or the child.
The downside of the Dukan diet
Any dietary food is developed to treat a specific pathology. The Dukan diet is mainly used to combat excess weight. But having chronic diseases in the body can cause damage.
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, Dr. Dukan's diet cannot be used, 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 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), lost 26 kg and I'm not going to get them back. "
- "I am a mother of three children. And, of course, during and after childbirth: excess weight. I have tried all methods to lose weight, from pills to massage. The result is negative. But a friend suggested this type of diet to me . I will not 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 beginning that I decided to go through all the periods of the diet and reached the end. Today my weight, with a height of 170 cm (and I am not a teenager), is 68 kg. Total - minus 27 kg. Thanks to the Dukan diet. She is worth it. "
The opinion of doctors about this diet.
Currently, among some doctors there is a point of view about the unfavorable effect of this type of medicinal nutrition on the functioning of internal organs. There are doctors who 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 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 careful with your own body and consult your doctor.