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 about all this in this article.
Today the Dukan diet is number one in the world. It has helped millions of people around the world lose weight, including celebrities like Jennifer Lopez and Kate Middleton.
From now on, you don't need to exhaust yourself by constantly counting calories 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 strong limitation in 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 sculpted "Barbie" figure, thanks to a well-coordinated weight loss diet of the famous diet and exercise. Penélope Cruz, Jennifer López, Prince William's wife, looks impressive after losing weight with the French doctor Dukan's diet.
If you think that the Dukan diet is the strictest nutritional system, then this is a deep personal mistake. While you lose weight, you will not feel the sensation of hunger that constantly reminds you of your existence. The French diet includes many "protein" foods and, as you know, proteins are the "building material" of every cell in our body. And one more important feature of the Dukan weight loss system: the kilograms lost after following the diet are not regained 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. "In it, the still little-known French doctor Pierre Dukan explains why some people find it extremely difficult to lose weight and why it comes back quickly 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, others less. Those who "own" a large number of these cells are much more likely to be overweight. Additionally, when a fat cell cannot accommodate the fat it has stored, it begins to divide. And the amount of fatty tissue increases exponentially.
Four phases of the Dukan diet
- Stroke- basic weight loss, lasts up to five days.
- Alternation- continuous weight loss, lasting until the desired result is obtained, possibly several months.
- Consolidation- registration of results, the duration is calculated by 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 fundamental 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, so he gives clear recommendations for its observance. First phase. Attack |Ducan's 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 by completing a questionnaire. After entering the data, a letter with the information you need will be sent to your email. You can also get averaged data yourself. To do this, subtract one hundred for men and one hundred ten for women from the height in centimeters. Therefore, 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 common belief 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 every day begins to work correctly. 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;
- excess weight - from 5 to 10 kg - duration of the "Attack" phase - 3-5 days;
- excess weight of 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 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 as many kilograms as possible, but to launch the mechanisms of fat breakdown in the body.
Monitor your condition. The danger of this stage is the consumption of only animal proteins. This puts a lot of pressure on the kidneys and causes dehydration. According to several experts, this is precisely what the rapid weight loss of the first week of the diet is based on. It has a motivating effect, showing that the weight is beginning to drop.
At this stage it is important to drink a lot. Drink at least one and a half liters of fluid a day.
Eat oat bran. Consume one and a half tablespoons of the product per day with plenty of water. It can be a snack or a substitute for one of the meals.
Why does the Dukan diet with a daily menu to lose weight start with protein? Its author believes that animal proteins are the optimal food for humans. Our body has known it since ancient times, and fast foods and modern sweets are not acceptable, since their formulas are foreign to our body.
Additionally, proteins are among the most difficult foods to digest. The body spends an incredible amount of energy on digestion, which eliminates the possibility of transforming excess calories into fatty tissue. It is only important to eat pure proteins, without fat or with a minimal amount of them.
Products allowed in "Attack"
- Lean meats: veal, veal, horse meat (except for entrecôte and beef sirloin), rabbit. Pork up to 6% fat: rare! Lamb is prohibited.
- Offal: beef, veal and poultry liver, beef 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% skimmed dairy products: cottage cheese, natural yogurts, kefir, natural milk, powdered milk (do not exceed 3 tablespoons per day).
- Poultry (the skin should not be consumed). Birds with flat beaks (goose and duck) are excluded.
- Lean ham (without pork skin). Fat content from 2 to 4%.
- All fish, without exception: fresh or smoked, fatty, canned in its own juice.
- Any crustacean and mollusk.
All these products must be prepared without fats. You can consume them without restrictions in quantity and at any time of the day. Forget counting calories!
Some additives are allowed in reasonable quantities:
- tomato paste (unsweetened) up to 2 tablespoons;
- rosehip decoction (from 2 tablespoons of berries);
- gelatin, agar-agar, baking powder (baking powder), yeast;
- coffee, tea, herbal infusions;
- crab sticks (no more than 8 per day);
- 1 tablespoon. l. Paraffin. It can be used as a salad dressing. It is advisable to dilute with sparkling water. Do not heat or use for frying;
- lemon as a condiment (do not drink as lemonade or eat as fruit);
- diet cola and other diets. drinks;
- isomalt - 15 g;
- vinegar (balsamic or any other to taste), soy sauce;
- vegetable oil (olive/rapeseed) 1 tablespoon of coffee;
- gluten - 2 tablespoons. l. in a 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 condiment for dishes.
During the first phase, dry mouth or bad breath may occur. Don't be alarmed, this confirms that you are on the right path.
Required:
- The Dukan diet with a menu for every day involves walking daily for 20 minutes and playing sports.
- Consume 1. 5 tablespoons of oat bran daily. If you cannot tolerate bran, you can use 1. 5 tablespoons. l. 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 to your liking (you can cook it in water, milk or steam).
- Make sure you 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: meat omelette, coffee;
- dinner: cod soup, bran bread;
- afternoon tea: Curd;
- dinner: meat baked in aluminum foil, green tea.
Tuesday
- breakfast: whole cottage cheese, bran bread;
- dinner: meat soup with quail eggs;
- afternoon tea: low-fat yogurt;
- dinner: fish stewed in its own juice.
Wednesday
- breakfast: scrambled eggs, lightly salted herring or salmon, coffee;
- dinner: meat cutlets without adding onion or 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: baked chicken fillet, kefir.
Friday
- breakfast: boiled eggs, kefir;
- dinner: fish cutlets without onion and bread, yogurt;
- afternoon tea: milk, bran bread;
- dinner: stewed beef tenderloin, tea.
Saturday
- breakfast: scrambled eggs, coffee;
- dinner: meat soup with meatballs;
- afternoon tea: yogurt, oat bran;
- dinner: stewed mussels, tea.
Sunday
- breakfast: whole cottage cheese, coffee;
- dinner: soup with pieces of fish, yogurt;
- afternoon tea: casserole or cottage cheese pancakes, kefir;
- dinner: meat cutlets, yogurt.
You can change the products on the menu to your liking, replacing meat dishes with fish, using pure cottage cheese and in stews and cheesecakes. The diet does not indicate fluid intake, but it is worth remembering that between snacks you should drink a lot of water, at least one and a half liters a day.
Recipes for the Dukan Diet
Recipe 1. Turkey stew with zucchini to lose weight according to Dukan (Dukan diet with 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 covered. Cut the fillet and add to the pan. Grate the carrots and also place them with the turkey zucchini. Add salt and seasonings. Cook over low heat until done.
Recipe 2. Diet pancakes made from cottage cheese according to Dukan.
Compound:
- egg – 1 piece;
- low-fat cottage cheese – 2 tablespoons. l. ;
- curd mass – 100 g (without sugar);
- sugar substitute - to taste, cinnamon.
Preparation:
Use a blender to blend all the ingredients. Heat a frying pan, add a little oil and pour a little dough. Bake the pancakes covered: fry each side for 2 minutes. Spread the cooled pancakes with soft cottage cheese and fold them into a "cake". Sprinkle cinnamon and serve a tasty 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.
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 tsp.
Preparation:
Beat the egg whites with salt. Pass the cottage cheese and spices through a sieve until smooth. Add half of the fillet to the contents and blend with a blender.
Cut the remaining chicken into pieces and mix it with the curd-kefir mixture. At the end add the egg whites. Pour the batter into the mold and sprinkle with herbs. Bake in the oven over medium heat for 35 minutes.
Reviews
- "It all started when my friend told me last winter that he was a little torn. I've never been on a diet in my life! But here a friend is a motivator. At first I was on the grapefruit diet. Good. You lose weight quickly , but of course it's harder to sit down. You can't eat too much. "
- "Before I lost weight on this diet, I read a lot about it. I read reviews of 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 (Diet Dukan with menu for every day). And I compiled a menu, searched for recipes on the Internet or consulted on the best way to cook with people who follow this diet. I ate the permitted foods as much as I wanted and when I wanted. Well, I drank a lot of water and green tea This diet creates in a person the habit of eating well, 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 them some mayonnaise salad, wash it all down with Pepsi and eat some cake. Yes, at the same time. Yes, at night Well, the mayonnaise is really yours, from Dukan, and the skin will have to be removed from the legs, but they are small things that in no way affect the taste or the fact itself: you can eat a lot of it, often, in a Variety of shapes. And in general, the more you eat, the more weight you will lose.
- "This wonderful diet together with exercise gave results, and very good ones. I'm still in this, I just wanted to show the result, I plan to go to consolidation when my body suits me, and not according to the scale. With this diet you don't go hungry, "There is a large selection of dishes, including desserts and cakes. And everything is so tasty that the whole family eats with pleasure, you don't need to cook it separately. "
- "Don't forget about 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!