The Dukan diet with a menu for every 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 features 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 such as Jennifer Lopez and Kate Middleton.
From now on, you don’t 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 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 chiseled "Barbie" figure, thanks to a well-coordinated diet for weight loss of the famous diet and exercise. Penelope Cruz, Jennifer Lopez, the wife of Prince William have stunning silhouettes after losing weight with the diet of the French doctor Dukan.
If you think that the Dukan diet is the strictest nutritional system, then this is a deep personal misconception. While 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 protein, as you know, is the "building material" of every cell in our body. And one more important feature of the Dukan weight loss system: the kilograms lost after using 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. "In it, the still little-known French doctor Pierre Dukan explained why it is extremely difficult for some people to lose weight, and why it quickly returns after strict diets.
According to Dukan, the human body contains a certain supply of cells capable of storing fat. Each person has a different amount, some have more fat cells, others have less. Those who "own" a large supply of such cells have a much higher chance of becoming overweight. Additionally, when a fat cell is unable to accommodate the fat it has stored, it begins to divide. And the amount of fatty tissue increases exponentially.
Four phases of the Dukan diet
- Attack- basic weight loss, lasts up to five days.
- Alternation- continued weight loss, lasting until the desired result, possibly several months.
- Consolidation- recording of results, duration is calculated using 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 the most dangerous for health. Pierre Dukan himself agrees with the general opinion, therefore 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 Dukan’s official 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. You can also obtain averaged data yourself. To do this, subtract one hundred for men and one hundred and ten for women from height in centimeters. Thus, the weight for a woman with a height of 164 cm should be 54 kilograms.
- Stick to the Attack phase for no more 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", from 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 10 kg or more - phase duration - 5-7 days (maximum up to 9 days).
Please note that even despite significant obesity, being on the first stage of the Dukan diet for more than 10 days is prohibited. It is important to understand that the purpose 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.
Control your condition. The danger of this stage is the consumption of only animal proteins. This puts a lot of stress on the kidneys and causes dehydration. According to a number of experts, this is precisely what is based on the rapid weight loss of the first week of the diet. It has a motivating effect, demonstrating that weight is beginning to fall.
At this stage it is important to drink a lot. Drink at least one and a half liters of fluid per day.
Eat oat bran. Consume one and a half tablespoons of the product per day with plenty of water. This can be either a snack or a replacement for one of the meals.
Why does the Dukan diet with a menu for every day for weight loss begin with proteins? Its author believes that animal proteins are the optimal food for humans. Our body has been familiar with it since ancient times, and modern fast foods and sweets are not acceptable, since their formulas are foreign to our body.
In addition, proteins are among the most difficult to digest foods. 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 pure protein, without fat or with a minimum amount of it.
Allowed products on "Attack"
- Lean meat: veal, beef, horse meat (with the exception of entrecote and beef sirloin), rabbit. Pork up to 6% fat - rare! Lamb is prohibited.
- Offal: liver of beef, veal and poultry, kidneys and veal 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 3-4 yolks per week.
- Low-fat dairy products 0%: cottage cheese, natural yoghurts, kefir, natural milk, dry milk (do not exceed 3 tbsp per day).
- Poultry (skin should not be consumed). Birds with a flat beak - goose and duck - are excluded.
- Lean ham (no pork skin). Fat content from 2 to 4%.
- All fish, without exception: fresh or smoked, fatty, canned in its own juice.
- Any crustaceans and molluscs.
All these products must be prepared without fat. You can consume them without any restrictions in quantity and at any time of the day. Forget about calorie counting!
Some additives are allowed in reasonable quantities:
- tomato paste (no sugar) up to 2 tablespoons;
- rosehip decoction (from 2 tbsp 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 advisable 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 coffee spoon;
- gluten - 2 tbsp. 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);
- gherkins (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 be alarmed, this confirms that you are on the right track.
Required:
- The Dukan diet with a menu for every day involves walking daily for 20 minutes and playing sports.
- Eat 1. 5 tablespoons of oat bran per day. If you are intolerant to bran, you can use 1. 5 tbsp. l. buckwheat (dry). Use with caution, since buckwheat and bran differ in their nutritional properties and are absorbed differently by the body. Exceeding the norm may cause stagnation. Prepare buckwheat at your discretion (you can cook it in water, milk or steam it).
- Be sure to 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: omelette with meat, coffee;
- dinner: cod fish soup, bran bread;
- afternoon tea: curd;
- dinner: meat baked in 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, 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 processed 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 onions 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 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 should remember that between snacks you should drink a lot 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 frying pan with a little water under the lid. Cut the fillet and add to the pan. Grate the carrots and also place them with the turkey zucchini. Add salt and seasonings. Simmer until done.
Recipe 2. Dietary pancakes made from cottage cheese according to Dukan.
Compound:
- egg – 1 pc. ;
- low-fat cottage cheese – 2 tbsp. l. ;
- curd mass – 100 g (without sugar);
- sugar substitute - to taste, cinnamon.
Preparation:
Use a blender to beat all the ingredients. Heat a frying pan, drop some oil on it and pour in some dough. 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 savory dish, the Dukan diet with a menu for every day is now always with you.
Recipe 3. Fragrant 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 whites with salt. Pass 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 curd and kefir mixture. At the end, add the whites. Pour the dough into the mold and sprinkle with herbs. Bake in the oven over medium heat for 35 minutes.
Reviews
- "It all started when my friend said last winter that I 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. 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 were 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 every day). And I compiled a menu, or looked for recipes on the Internet, or consulted on how best to cook with people who are on this diet. I ate allowed 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 right, not overeating, leading a healthy lifestyle and keeping fit! "
- "If you lose weight with Dukan, anything is possible! Yes, yes, you can fry the legs, cut some mayonnaise salad on them, wash it all down with Pepsi and eat some cake. Yes, at the same time. Yes, for the night. Well, the mayonnaise is really its own, Dukan’s, and you will have to remove the skin from the legs, 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 better weight you will lose. "
- "This wonderful diet together with exercise gave results, and very good ones. I’m still on it, I just really wanted to show the result, I plan to go for consolidation when my body suits me, and not according to the scales. On this diet you don’t go 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 for yourself 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. Stopped using the elevator. So it’s all in your hands, feet and head! "