The Dukan Diet has consistently topped the list of best eating patterns. Almost every third who loses weight tries to stick to it. It has a lot of critical reviews due to the need for strict control over diet adherenceBut statistics show that almost everyone who sat on it lost a lot of weight and no longer gained it.
The Dukan diet was developed by the French nutritionist Pierre Dukan. It took him almost 40 years to conduct all the necessary research and present the final result of his work to the general public. A very personalized method of losing weight created by a doctor. Has become popular and is in demand almost immediately.
The essence and principles of the Dukan diet
The main essence of the diet is to divide the entire period of weight loss into 4 phases, each of which has a separate diet.
The fundamentals of the Ducan Diet are based on the following:
- Eliminate fatty meats from the diet.
- Eat chicken, turkey. Fish should also not contain too much fat.
- Lean dairy products are allowed. Natural yogurt with fruit additives is allowed.
- Sugar and salt - strictly minimal, but various natural sweeteners and spices are not excluded.
- For each stage, only a certain list of products is characterized.
- Vegetables should be boiled or steamed, or grilled.
- It is mandatory to drink 2 liters of still drinking water a day.
- Consume 1 teaspoon oat bran daily in the morning.
Important!Starchy vegetables such as potatoes and some legumes are not recommended for steaming.
Where to start
Before starting a diet, you should definitely set yourself up for a positive result. You can watch a motivational movie or read reviews of people who managed to lose all those extra pounds thanks to the Dukan menu.
In addition to motivation, it is important to see a doctor or dietitian. It may be possible to identify some diseases, because of which this method of losing weight is not suitable for an individual person.
Phases of the Dukan Protein Diet
Losing weight on the Ducan diet is necessary in 4 stages, which have the following names:
- attack.
- Repatriation (also called cruise).
- Anchoring.
- stabilization.
Duration
The first phase "attack" is the shortest, its duration depends on the starting weight to lose weight. If you need to lose up to 5 kg of excess weight, then the "attack" should be extended only for 2 days, from 510 kg - from 3, 10 to 20 kg - 5, from 20 to 30 kg - a week. When the excess exceeds 30 kg, the duration of the phase will be 10 days.
The second phase is the basis of the "alternative" Dukan diet. Its duration also depends on the excess weight. To lose weight it is necessary to follow the nutritional phase until the required weight is reached. On average, the "alternate" or "cruise" period is 2lasts up to 6 months.
The duration of the third phase "consolidation" depends on the number of pounds thrown. Each kilogram lost is 10 days of the phase.
The fourth step "stabilization" is recommended to be made a habit for the rest of your life, as it helps to keep your weight normal and stay healthy.
Description and rules of steps
First, the body needs to be prepared for cutting back on the diet, then the process of losing weight begins, after which it is necessary to consolidate the result and get used to a new lifestyle without harmful products.
attack
During the attack period, the body must adjust to eliminating fat. You can eat at any time of the day, but only eat certain foods.
Meat and fish should be boiled or steamed. It is permissible to add vanilla powder or coconut to yogurt.
take turns or cruise
The cruise is all about alternating vegetable and protein days. You can alternate them from 1 to 5 days. Nutritionists recommend sticking to a 1/1 or 2/2 diet. As a protein, you can consume products from the attack phase and low-fat yogurt, kefir.
Important!Consumption of potatoes, rice, peas, avocados and cereals is strictly prohibited.
docking or consolidation
A more gentle stage at which Dukan's menu allows indulgence. Once every 7-10 days, you can arrange regular days and eat whatever you want in moderation. But at the same time, During the same period, it is necessary to spend 1 unloading, thorough protein day.
Rice, peas, pasta, potatoes and beans are allowed to be consumed only twice a week. Cheese and bread also need to be cut back.
immobilization
Pierre Dukan recommends sticking to the menu of the stabilization phase for life. This nutrition makes it possible to smoothly create a correct lifestyle.
The main principles of the fourth stage:
- Drink daily up to 2 liters of clean water.
- Be active, walk in the fresh air for half an hour a day.
- Make a protein fasting day once a week.
- Start each morning with 3 Tbsp.
List of approved products for each stage
| diet phase | permitted products |
| attack |
|
| interchange |
|
| anchoring |
|
| immobilization | You can eat everything, but in small quantities. However, it is recommended to completely switch to proper nutrition. |
Sample menu for every day for all stages
Description of an example weekly menu for all phases of the Ducan Diet:
| Forum | Breakfast | dinner | dinner |
| attack |
|
|
|
| interchange | Protein Day:
Belkovo - Vegetable Day:
|
|
|
| anchoring | The menu is almost the same as the rotation phase ration. Now you can eat pasta twice a week, boil potatoes in their skins or make soup with them. | ||
| immobilization | Any recipe made from natural products for proper nutrition. |
pay attention!You can independently develop a menu for every day of the Dukan diet.
Recipe
The Dukan Diet consists of a variety of dishes. All of them are prepared only from the allowed foods included in the diet.
Dukan Soup Soup
The following ingredients are needed for the soup:
- 500 ml of chicken broth;
- 1 smoked chicken leg;
- 1 onion;
- 2 tbsp. Aldalia;
- half a teaspoon of vegetable oil;
- 1/2 tsp turmeric
- Spices and salt as per taste.
It should be prepared like this:
- Finely chop the onion.
- To make the onion light brown, apply oil in a pan and grease it lightly.
- Remove the skin from the ham, separate the meat from the bones and cut them into small pieces.
- Pour the broth over the fried onions and add oat bran and meat to it.
- Bring everything to a boil on low flame and let it boil for 15 minutes.
- Then add turmeric, spices and salt, if required and mix.
pay attention!If the smoked ham is already salted, it is better not to salt the broth.
Cheese Casserole
Diet casserole is prepared without sugar and salt, which is ideal for an alternate-phase protein day.
The following materials are required:
- 500 g low-fat cottage cheese (not granulated);
- 4 chicken eggs;
- sugar substitute.
Step-by-step preparation of low-calorie sugar looks like this:
- Mash the curd and add eggs to it.
- Dip the sweetener tablets in a little water and add to the curd mass, mix.
- Grease a baking dish with a piece of butter.
- Put the curd in an even layer and put in the oven at 170 ° C for half an hour.
pay attention!To prevent the casserole from burning and sticking to the baking sheet, you can sprinkle bran on the mold.
do mayonnaise
Du-mayonnaise for attack is prepared from the following products:
- 3 raw egg yolks;
- 100 ml of vaseline oil;
- 1 tspmustard;
- 1 tsp apple cider vinegar (can be replaced with alcohol);
- a few drops of lemon juice;
- a pinch of salt;
- Half a tablet of sugar substitute.
According to the algorithm, you need:
- Beat the egg yolk with salt.
- Add sugar substitute and mix.
- gradually to 1 tsp. Pour in the liquid paraffin, stirring slowly.
- Continuing to whisk the mixture, add vinegar and lemon juice.
Another variant of Do Mayonnaise is suitable for the attack phase. For that you will need:
- 300 ml light yogurt without additives (can be replaced with dietary yogurt);
- 3 yolks of hard boiled eggs;
- 1 tspmustard;
- Salt and pepper to taste.
You have to cook it like this:
- Grind the yolk with a fork until smooth.
- Add curd and mix well.
- Add salt and rye with pepper, mix again.
Pierre Ducan's Vegetable Diet for Meat Intolerance
Vegetarians will find it difficult to stick to the Dukan diet, especially on protein days. However, there is an effective way to replace it without disruption - to replace animal protein with vegetables. Soy will help a lot here. Third stepIt is necessary to increase the amount of vegetables in the diet.
result
During the attack period, the weight decreases rapidly from 2 to 7 kg. In the second phase, all excess mass is thrown away, as it is the target facing the alternate phase. In the final phases, the result is consolidated, so1-2 kg can go away.
Difference
The Dukan diet has a number of contraindications, so before using it, you should definitely consult with a doctor.
pay attention!Although this nutrition method was compiled by a physician, it has received many critical reviews from other experts and nutritionists.
Its contraindications are:
- disruption of the kidneys and liver;
- high blood pressure;
- the presence of problems with the gastrointestinal tract;
- hormonal disruptions and disruptions of the endocrine system;
- old age or adolescence;
- the period of pregnancy or lactation;
- Allergy to vegetable protein or lactose.
advantages and disadvantages
There are many benefits to losing weight on the Dr. Pierre Dukan diet:
- There are no strict restrictions on the amount of food consumed.
- A balanced and varied diet.
- Rapid weight loss in the first phase, which motivates to continue the diet even further.
- Healthy gradual weight loss and a long period of fasting will not allow you to regain the lost pounds.
This technique revealed the following disadvantages:
- Liver and kidney function deteriorates.
- Metabolism slows down.
- Appetite is suppressed, resulting in constant fatigue and drowsiness.
- An unpleasant odor emanates from the mouth due to the excessive production of ketone bodies.
- Avitaminosis.
- presence of constipation.
- hormonal imbalance.
Ducan Diet Frequently Asked Questions
Despite the detailed description of each phase of the Ducan Diet, people still have many questions in their minds.
what is dangerous
Pierre Dukan's diet can be dangerous if a person who is losing weight interferes with the work of certain organs and body systems, and a doctor is not consulted. In other cases, such food may not cause serious harm to the body.
can i use during pregnancy and breastfeeding
Pregnant and lactating women should not follow this diet. The Dukan diet menu for every day may not provide the body with all the necessary nutrients and vitamins. And hard fasting days bring stress and fatigue, which can lead to youthCan be harmful to mothers.
is alcohol possible
Alcohol is not recommended, but it can be used in food preparation.
pay attention!Alcohol has a high caloric content and is unhealthy. In addition, intoxication of the body reduces the motivational mood to lose weight, as it reduces its strength, desire and desire for something.
is it possible dear
The Dukan food system prohibits eating with not only honey, but also dried fruits. They have an elevated glucose level, like some types of berries.
which bran to use
Most useful are oat bran, which should be used starting every day. It's a simple yet effective way to kickstart your metabolism, which tends to slow down during any diet.
COM. What is it
COM stands for Skimmed Milk Powder. It is difficult to find in regular stores, but it is often used in the preparation of dietary products from the Dukan diet.
What to do when there is a breakdown
Since the diet is quite difficult, it will be very difficult for those who are just starting to lose weight. You should not give up in the event of a breakdown, you just need to continue to eat according to the plan going forward, such asThere was no violation. However, it would be necessary to add an additional day of the phase at which overeating was done.
pay attention!If a breakdown occurs, it will help to increase the strength load to reduce the calories you have accumulated.
Dukan food can be considered the "queen" of all diets. Over the years of its existence, it has helped thousands of desperate overweight people lose weight. Despite the negative reviews from doctors, those who have tried it, they point to the effectiveness of the technique. It will require a lot of patience and willpower for the entire required period, but the results will pay off with interest.