The Dukan Diet with a menu for each day is presented by Dr. Pierre Dukan. He claims that the diet will help you reach your optimal body weight and maintain it throughout your life. What are the characteristics of the "Attack" phase? What are the disadvantages of the Dukan diet? What daily menu is everyone talking about? You will learn about all this in this article.
Today, the Dukan diet is number one in the world. She has helped millions of people around the world lose weight, including celebrities like Jennifer Lopez and Kate Middleton.
From now on, you don't have to exhaust yourself with constant calorie counting or strictly restricting your diet. The innovative Dukan method is that during the diet you can eat absolutely anything!
The essence of the Dukan protein diet
What makes the French diet so popular? The basis of the Dukan weight loss system is a protein diet and a sharp restriction of carbohydrate and fat consumption. In just 3-4 days you will feel the effectiveness of the step-by-step weight loss system. Many Hollywood stars have acquired a chiseled Barbie figure, thanks to a well-coordinated weight loss diet of the famous diet and exercise. Penelope Cruz, Jennifer Lopez, Prince William's wife have stunning silhouettes after losing weight with the French doctor Dukan's diet.
If you think that the Dukan diet is the strictest food system, then this is a deeply personal misconception. As you lose weight, you will not experience the feeling of hunger that constantly reminds you of your existence. The French diet includes many "protein" foods, and protein, as you know, is the "building material" of every cell in our body. And another important feature of the Dukan weight loss system: the pounds lost after using the diet do not return for several years!
Characteristics of nutrition according to Dukan
The diet gained worldwide popularity in 2000 after the publication of the book "I can't lose weight". In it, the still little-known French doctor Pierre Dukan explained why it is extremely difficult for some people to lose weight and why they quickly regain it after strict diets.
According to Dukan, the human body contains a certain reserve of cells capable of storing fat. Each person has a different amount, some have more fat cells, some have less. Those who "possess" a large supply of such cells have a much greater chance of becoming overweight. Also, when a fat cell is unable to accommodate the fat it has stored, it begins to divide. And the amountadipose tissue grows exponentially.
Four Phases of the Dukan Diet
Attack - major weight loss, lasting up to five days.Alternation - long-term weight loss, lasting until the desired result, possibly several months.Consolidation - record the results, the duration is calculated according to the formula ten days for each kilogram of weight lost.Stabilization — preservation and maintenance of results throughout life.
Each phase has its own list of products. The intensity of weight loss is determined by following the basic principles of the diet.
Attack - the first phase of the diet
Doctors consider this stage the most dangerous for health. Pierre Dukan himself agrees with the general opinion, which is why he gives clear recommendations for its observance. First phase. Attack |The Dukan Diet.
- Calculate excess weight. To calculate your weight, you can use the free calculator available on the official Dukan website. The calculation is carried out in the form of filling out a questionnaire. After entering the data, a letter with the necessary information will be sent to your email. You can also get averaged data yourself. To do this, subtract one hundred for men and one hundred and ten for women from the height in centimeters. Thus, the weight of a woman with a height of 164 cm should be 54 kilograms.
- Stick to the attack phase for no longer than the recommended period. There is a generally accepted opinion that in this phase a person can immediately achieve the desired weight. This is not only impossible, but also dangerous! During the "Attack" one to six kilograms are lost, the Dukan diet with a menu for each day begins to work properly. Observe the duration of the phase according to the list:
- if you are overweight according to the calculator up to 5 kg, then the duration of this phase of the diet for you is 1-3 days;
- overweight - from 5 to 10 kg - duration of the "Attack" phase - 3-5 days;
- overweight 10 kg or more - duration of the phase - 5-7 days (maximum up to 9 days).
Please note that even despite significant obesity, it is forbidden to be on the first stage of the Dukan diet for more than 10 days. It is important to understand that the goal of this stage is not to quickly lose as much weight as possible, but to start the mechanisms for breaking down fat in the body.
Control your condition. The danger of this stage is the consumption of only animal proteins. This puts a lot of strain on the kidneys and causes dehydration. According to a number of experts, this is precisely what the rapid weight loss in the first week of the diet is based on. It has a motivating effect, showing that the weight is starting to fall off.
At this stage it is important to drink a lot. Drink at least one and a half liters of liquid per day.
Eat oat bran. Take one and a half tablespoons of the product per day with plenty of water. It can be both a light snack and a substitute for one of the meals.
Why does the Dukan diet with a menu for each day for weight loss start with protein? Its author believes that animal proteins are the optimal food for humans. Our body has been known since ancient times and modern fast foods and sweets are not acceptable because their formulas are foreign to our body.
Also, proteins are among the most difficult foods to digest. The body spends an incredible amount of energy on their digestion, which eliminates the possibility of transforming excess calories into fat tissue. It is only important to get clean protein, without fat or with a minimal amount of it.
Allowed Attack Products
- Lean meat: veal, beef, horse (except entrecote and beef fillet), rabbit. Pork up to 6% fat - rare! Lamb is prohibited.
- Offal: beef liver, veal and poultry, kidneys and veal tongue, tip of veal tongue.
- eggs. Up to two yolks a day. Protein - unlimited per day. If you have high cholesterol, eat no more than 3-4 egg yolks per week.
- Low-fat dairy products 0%: cottage cheese, natural sour milk, kefir, natural milk, dry milk (no more than 3 tablespoons per day).
- Poultry (the skin should not be eaten). Flat-billed birds - geese and ducks - are excluded.
- Lean ham (without pork skin). Fat content from 2 to 4%.
- All fish without exception: fresh or smoked, fatty, preserved in their own juice.
- All crustaceans and molluscs.
All these products must be prepared without fat. You can consume them without limits in quantity and at any time of the day. Forget about counting calories!
Some additives are allowed in reasonable amounts:
- tomato puree (without sugar) up to 2 tablespoons;
- decoction of rose hips (from 2 tablespoons of fruit);
- gelatin, agar-agar, baking powder (baking powder), yeast;
- coffee, tea, herbal teas;
- cancer sticks (no more than 8 per day);
- 1 tbsp paraffin oil. Can be used as a salad dressing. It is recommended to dilute it with sparkling water. Do not heat or use for frying;
- lemon as a spice (do not drink as lemonade or eat as a fruit);
- diet cola and other diets. beverages;
- isomalt - 15 g;
- vinegar (balsamic or other to your taste), soy sauce;
- vegetable oil (olive/rapeseed) 1 teaspoon;
- gluten - 2 tbsp every other day;
- cumin, parsley, onions (no more than 1. 5 onions per day) and other spices and herbs;
- low-carb, low-fat protein shakes/powders;
- sugar substitutes (0 kcal), excluding fructose, glucose and sorbitol, etc. ;
- inulin - 15 g;
- salt and mustard in moderation (they tend to retain water in the body);
- gherkins are allowed as a seasoning for meals (2 pieces per day depending on the size).
Dry mouth or bad breath may occur during the first phase. Don't worry, this confirms that you are on the right track.
Mandatory:
- The Dukan diet with a menu for each day includes walking every day for 20 minutes and exercising.
- Eat 1. 5 tablespoons of oat bran per day. If you have an intolerance to bran, you can use 1. 5 tbsp of buckwheat (dry). Use with caution, as buckwheat and bran differ in their nutritional properties and are absorbed differently by the body. Exceeding the norm can cause stagnation. Prepare buckwheat at your discretion (you can boil it in water, milk or steam).
- Remember to drink at least 2 liters of water a day (coffee and tea are included in these 2 liters).
Dukan diet - menu for every day
Monday
breakfast : omelette with meat, coffee;dinner : cod soup, bran bread;afternoon tea : cottage cheese;dinner : meat baked in foil, green tea.
Tuesday
breakfast : whole grain cottage cheese, bread with bran;dinner : meat soup with quail eggs;afternoon tea : low-fat yogurt;dinner : fish stewed in its own juice.
Wednesday
breakfast : scrambled eggs, herring or lightly salted salmon, coffee;dinner : meat cutlets without adding onions and bread, yogurt;afternoon tea : kefir;dinner : boiled squid.
Thursday
breakfast : bread with bran and melted cheese, strong tea;dinner : soup with pieces of fish;afternoon tea : cottage cheese casserole, tea;dinner : roasted chicken fillet, kefir.
Friday
breakfast : boiled eggs, kefir;dinner : fish cutlets without onion and bread, yogurt;afternoon tea : milk, bran bread;dinner : stewed veal fillet, tea.
Saturday
breakfast : scrambled eggs, coffee;dinner : meat soup with meatballs;afternoon tea : yogurt, oat bran;dinner : steamed clams, tea.
Sunday
breakfast : whole grain cottage cheese, coffee;dinner : soup with pieces of fish, yogurt;afternoon tea : casserole or pancakes with cottage cheese, kefir;dinner : meat cutlets, yogurt.
You can change the products in the menu at your discretion, replacing meat dishes with fish, using cottage cheese in its pure form and in casseroles and cheesecakes. The diet does not indicate fluid intake, but you must remember that between snacks you must drink a lot of water, at least one and a half liters per day.
Dukan Diet Recipes
Recipe 1. Turkey stew with zucchini for weight loss according to Dukan (Dukan diet with a menu for each day).
- breast fillet - 600-650 g;
- fennel, rosemary to taste;
- 1 onion;
- medium zucchini;
- half a small carrot;
- salt
The cubed courgettes are stewed in a pan with a little water under the lid. Cut the fillet and add it to the pan. Grate the carrots and also place them with the turkey zucchini. Add salt and spices. Simmer until done.
Recipe 2. Dukan diet cottage cheese pancakes.
- egg - 1 pc. ;
- low-fat cottage cheese - 2 tablespoons. l.
- cottage cheese mass - 100 g (without sugar);
- sugar substitute - to taste, cinnamon.
Use a blender to blend all the ingredients. Heat a pan, drop a little oil on it and pour some of the batter. Bake the pancakes covered: fry each side for 2 minutes. Spread the cooled pancakes with soft cottage cheese and fold into a "cake". Sprinkle with cinnamon and serve a spicy dish, the Dukan diet with a menu for every day is now always with you.
Recipe 3. Aromatic pie with chicken and herbs during a diet.
- egg white - 4;
- cottage cheese - 300 g;
- chicken fillet - 300 g;
- dried herbs (onion, dill);
- kefir - 150 ml;
- spices (garlic, turmeric, paprika and ginger);
- salt - 0. 5 tsp
Beat the egg whites with salt. Purée the cottage cheese and spices through a sieve until smooth. Add half the fillet to the contents and blend with a blender.
Cut the remaining chicken into pieces and mix with the cottage cheese and kefir mixture. Finally, the egg whites are added. Pour the batter into the mold and sprinkle with herbs. Bake in the oven on medium heat for 35 minutes.
Reviews
- "It all started when my friend told me last winter that I was a bit torn. I have never been on a diet in my life! But here the friend is the motivator. At first I was on a grapefruit diet. Okay. You lose weight quickly, but of course it's harder to sit. You can't eat too much.
- "Before I lost weight on this diet, I read a lot about it. I read reviews from real people who have been on this diet. Then I got to Pierre Dukan's book "I can't lose weight". Then I made a list of products that Pierre Dukan recommends (Dukan Diet with a menu for each day). And I made a menu, or looked for recipes on the Internet, or consultedhow best to cook with people who are on this diet. I used to eat allowed foods as much as I wanted and when I wanted. Well I drank a lot of water and green tea. This diet makes a person in the habit of eating right yesdon't overeat, lead a healthy lifestyle and keep fit! "
- "If you lose weight with Dukan, anything is possible! Yes, yes, you can fry the legs, cut a salad with mayonnaise on them, wash it all down with Pepsi and eat a cake. Yes, at the same time. Yes, for the night. Well, the mayo is really hers, Dukan's, and you will have to remove the skin from the legs, but these are minor things that in no way affect the taste or the fact - you can eat a lot, often, in a variety of ways. And in general, the more you eat, the better you will lose weight.
- "This wonderful diet along with exercise has produced results, and very good ones at that. I'm still on it, I just really wanted to show the result, I plan to go for consolidation when my body is right, not according to the scale. With this diet, you don't stay hungry, there is a huge selection of dishes, even desserts and cakes. And everything is so tasty that the whole family eats with pleasure, there is no need to cook separately.
- "Don't forget about sports, movement is life! During the attack phase, walk more and breathe fresh air. When I started eating this way, I started walking to and from work. I stopped using the elevator. So it's all in your hands, feet and head! "