The Dukan diet with a menu for each day is presented by Dr. Pierre Dukan. He claims that the diet will help you achieve 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 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 such as Jennifer Lopez and Kate Middleton.
Now you no longer need to exhaust yourself with constant calorie counting or strictly limit 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 limitation of the consumption of carbohydrates and fats. In just 3-4 days you will feel the effectiveness of a step-by-step weight loss system. Many Hollywood stars have acquired a chiseled "Barbie" figure thanks to a well-coordinated weight loss regimen consisting of the famous diet and exercise. Penelope Cruz, Jennifer Lopez, the wife of Prince William have breathtaking figures after losing weight thanks to the diet of French doctor Dukan.
If you think that the Dukan diet is the strictest nutritional system, this is a deep personal misconception. By losing weight, you will not feel the feeling of hunger that constantly reminds you of your existence. The French diet includes many "protein" foods, and proteins, as you know, are the "building material" of every cell in our body. And one more important feature of the Dukan weight loss system: the pounds lost after following the diet do not return for several years!
Features of nutrition according to Dukan
The diet gained worldwide popularity in 2000 after the publication of the book "I Can't Lose Weight. "The still little-known French doctor Pierre Dukan explains why it is extremely difficult for some people to lose weight, and why it comes back quickly after a strict diet.
According to Dukan, the human body contains a certain amount of cells capable of storing fat. Each person has a different amount, some have more fat cells, others have fewer. Those who "possess" a large amount of such cells have a much higher risk of becoming obese. Additionally, when a fat cell is unable to absorb the fat it has stored, it begins to divide. And the amount of adipose tissue increases exponentially.
Four phases of the Dukan diet
- Attack- basic weight loss, lasts up to five days.
- Alternation- continuous weight loss, until the desired result, possibly several months.
- Consolidation- recording 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 compliance with the main principles of the diet.
Attack - the first phase of the diet
Doctors consider this stage to be the most dangerous for health. Pierre Dukan himself agrees with the general opinion and therefore gives clear recommendations for its observance. First phase. Attack |The Ducan regime.
- 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 information you need will be sent to your email address. You can also obtain average data yourself. To do this, subtract one hundred for men and one hundred and ten for women from the height in centimeters. So, the weight of a woman with a height of 164 cm should be 54 kilograms.
- Stick to the attack phase for the recommended period. There is a widespread belief that during this phase a person can immediately achieve the desired weight. This is not only impossible, but also dangerous! During the "Attack" from one to six kilos 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, 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;
- excess weight 10 kg or more - phase duration - 5-7 days (maximum up to 9 days).
Please note, even despite significant obesity, it is prohibited to follow 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 weight by as many kilograms as possible, but to launch the mechanisms of fat breakdown in the body.
Check your condition. The danger of this stage is consuming only animal proteins. This puts a lot of strain on the kidneys and causes dehydration. According to several experts, this is precisely what rapid weight loss from the first week of the diet is based on. This has a motivating effect, demonstrating that the weight is starting to drop.
At this stage, it is important to drink plenty of fluids. Drink at least one and a half liters of fluid per day.
Eat oat bran. Consume one and a half tablespoons of the product daily with plenty of water. This can either be a snack or a replacement for one of the meals.
Why does the Dukan diet with a daily menu for weight loss start with protein? Its author believes that animal proteins constitute the optimal food for humans. Our body has known it since ancient times, and modern fast foods and sweets are not acceptable, because their formulas are foreign to our body.
Additionally, protein is one of the most difficult foods to digest. The body expends an incredible amount of energy on digestion, which eliminates the possibility of converting excess calories into fatty tissue. It is only important to get pure protein, without fat or with a minimum of it.
Products authorized on "Attack"
- Lean meats: veal, beef, horse meat (except entrecôte and beef sirloin), rabbit. Pork up to 6% fat - rare! Lamb is prohibited.
- Offal: beef, veal and poultry liver, veal kidneys and tongue, tip of beef tongue.
- Eggs. Up to two yolks per day. Protein – unlimited per day. If you have high cholesterol, eat no more than 3 to 4 yolks per week.
- 0% low-fat dairy products: cottage cheese, natural yogurt, kefir, natural milk, powdered milk (do not exceed 3 tablespoons per day).
- Poultry (the skin should not be eaten). Flat-billed birds - geese and ducks - are excluded.
- Lean ham (no pork skin). Fat content from 2 to 4%.
- All fish, without exception: fresh or smoked, fatty, canned in their own juice.
- All crustaceans and mollusks.
All these products must be prepared without fat. You can consume them without any quantity restrictions and at any time of the day. Forget counting calories!
Certain additives are authorized in reasonable quantities:
- tomato paste (without sugar) up to 2 tablespoons;
- rosehip decoction (from 2 tablespoons of berries);
- gelatin, agar-agar, baking powder (baking powder), yeast;
- coffee, tea, herbal teas;
- crab sticks (no more than 8 per day);
- 1 tbsp. L. paraffin oil. Can be used as a salad dressing. It is recommended to dilute with sparkling water. Do not heat or use for frying;
- lemon as a seasoning (do not drink as lemonade or eat as fruit);
- diet cola and other diets. beverages;
- isomalt - 15 g;
- vinegar (balsamic or any other to your taste), soy sauce;
- vegetable oil (olive/rapeseed) 1 teaspoon;
- gluten - 2 tbsp. L. in one 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), except fructose, glucose and sorbitol, etc. ;
- inulin - 15 g;
- salt and mustard in moderation (they tend to retain water in the body);
- pickles (2 pieces per day depending on size) are allowed as a seasoning for dishes.
During the first phase, dry mouth or bad breath may occur. Don't worry, this confirms that you are on the right track.
Required:
- The Dukan diet with a menu for each day consists of walking daily for 20 minutes and playing sports.
- Eat 1. 5 tablespoons of oat bran daily. If you are intolerant to bran, you can use 1. 5 tbsp. L. buckwheat (dry). Use with caution, as buckwheat and bran differ in nutritional properties and are absorbed differently by the body. Exceeding the norm can lead to stagnation. Prepare buckwheat as you like (you can cook it in water, milk or steam it).
- Make sure you drink at least 2 liters of water per day (coffee and tea are included in this 2 liters).
Dukan diet - menu for every day
Monday
- breakfast: meat omelette, coffee;
- dinner: cod soup, bran bread;
- afternoon tea: cottage cheese;
- dinner: meat cooked in foil, green tea.
Tuesday
- breakfast: whole white cheese, bran bread;
- dinner: meat soup with quail eggs;
- afternoon tea: Low-fat yogurt;
- dinner: fish simmered in its own juice.
Wednesday
- breakfast: scrambled eggs, lightly salted herring or salmon, coffee;
- dinner: meat cutlets without adding onions and bread, yogurt;
- afternoon tea: kefir;
- dinner: boiled squid.
THURSDAY
- breakfast: bran bread and melted cheese, strong tea;
- dinner: soup with pieces of fish;
- afternoon tea: cottage cheese casserole, tea;
- dinner: baked chicken fillet, kefir.
Friday
- breakfast: hard-boiled eggs, kefir;
- dinner: fish cutlets without onions or bread, yogurt;
- afternoon tea: milk, bran bread;
- dinner: slow-cooked beef fillet, tea.
SATURDAY
- breakfast: scrambled eggs, coffee;
- dinner: meat soup with meatballs;
- afternoon tea: yogurt, oat bran;
- dinner: mussel compote, tea.
Sunday
- breakfast: whole white 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 menu products as you wish, replacing meat dishes with fish, using cottage cheese in its pure form and in casseroles and cheesecakes. The diet does not indicate water intake, but remember that between snacks you need to drink plenty of water, at least one and a half liters per day.
Recipes for the Dukan diet
Recipe 1. Turkey stew with zucchini for weight loss according to Dukan (Dukan diet with a menu for every day).
Compound:
- breast fillet – 600-650 g;
- dill, rosemary to taste;
- 1 onion;
- Medium Zucchini;
- half a small carrot;
- salt.
Preparation:
Simmer the diced zucchini in a pan with a little water under the lid. Cut the fillet and add it to the pan. Grate the carrots and also arrange them with the turkey zucchini. Add salt and seasonings. Simmer until cooked.
Recipe 2. Diet pancakes made from cottage cheese according to Dukan.
Compound:
- egg – 1 piece;
- low-fat cottage cheese – 2 tbsp. L. ;
- curd mass – 100 g (without sugar);
- sugar substitute - to taste, cinnamon.
Preparation:
Use a mixer to beat all the ingredients. Heat a pan, pour a little oil on it and pour in a little batter. Cook the pancakes covered: fry each side for 2 minutes. Spread the cooled pancakes with soft cottage cheese and form a "cake". Sprinkle with cinnamon and serve a savory dish, the Dukan diet with a menu for every day is now always with you.
Recipe 3. Fragrant chicken and herb pie when dieting.
Compound:
- egg whites – 4;
- cottage cheese – 300 g;
- chicken fillet – 300 g;
- dried herbs (onion, dill);
- kefir – 150 ml;
- spices (garlic, turmeric, red pepper and ginger);
- salt – 0. 5 tbsp.
Preparation:
Beat the whites with salt. Pass the cottage cheese and spices through a sieve until smooth. Add half of the fillet to the contents and mix with a blender.
Cut the remaining chicken into pieces and mix with the curd and kefir mixture. At the end, add the whites. Pour the dough into the mold and sprinkle with herbs. Bake over medium heat for 35 minutes.
Comments
- "It all started when my friend told me last winter that I was a little torn. I have never been on a diet in my life! But here, a friend is a motivator. At first, I followed a grapefruit diet. GOOD. You lose weight quickly, but of course it's harder to sit still. You can't eat too much.
- "Before losing weight on this diet, I read a lot about it. I read reviews from real people who followed this diet. Then I came 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 compiled a menu, or searched for recipes on the Internet, or consulted on how best to cook with people who follow this diet. I ate the allowed foods as much as I wanted and when I wanted. Well, I drank a lot of water and green tea. This diet creates a habit in a person of eating right, not overeating, leading a healthy lifestyle and staying fit! »
- "If you lose weight with Dukan, anything is possible! Yes, yes, you can fry the legs, cut some mayonnaise salad on top, sprinkle it all with Pepsi and eat cake. Yes, at the same time. Yes, for the night. Well, the mayonnaise is its own, Dukan's, and you will have to remove the skin from the thighs, but these are little things that in no way affect the taste or the fact itself - you can eat a lot, often, in a variety of ways. And in general, the more you eat, the more weight you will lose.
- "This wonderful diet combined with exercise has shown results, and very good results. I'm still on it, I just really wanted to show the result, I plan to do consolidation when my body suits me, and not according to the scale. With this diet you don't feel hungry, there is a huge choice 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 yourself.
- "Don’t forget sport, 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! »