Despite the fact that the Dukan Protein diet has been known for a long time, it is still quite popular today and is considered one of the best weight loss systems.This is exactly what is discussed in our article.
As the name suggests, this weight loss system is named after its creator, French neurologist Pierre Dukan.Yes, a complete neurologist.Strangely enough, at first the doctor had nothing to do with dietetics;The impetus for studying this area was Dukan's desire to help a long-time overweight friend.The diet he developed without it produced excellent results - the doctor's first patient lost about three kilograms in just five days, and in the following days he lost one and a half kilograms.It was this event that marked the beginning of Dukan's career as a nutritionist.Later, the doctor improved the system and made it as safe and effective as possible.
The principle of the Dukan diet
If you've been worried about losing weight for a few days and are interested in different weight loss systems, you've probably heard about low-carb or low-protein diets.The Pierre Dukan diet is based on them.But unlike the first one, it includes all the actions that allow you not only to get the desired result, but also to combine it for a long time.
The weight loss process proposed by the French doctor consists of only four stages.Each of them serves a specific purpose, has a different duration and involves the consumption of different products.But all these stages have one common component - the basis of their diet is proteins due to weight loss.This effect of protein foods is explained by the fact that the body has to spend a lot of energy on its absorption, it does not spend a lot of energy because it is forced to compensate from fat deposits.In addition, proteins are slowly broken down, so nutrients enter the blood in small portions, as a result, if a person does not experience hunger for a long time.
Basic recommendations for following the Dukan diet
In addition to the abundance of proteins, there are no restrictions on the volume or the number of portions, which allows you to always be full.Even so, you still won't overeat;It's best to keep it in moderation.All Dukan diet meals are recommended to be prepared without frying in oil or other fats.Any sweets, alcohol, fat, flour products, grains and other foods high in carbohydrates should be excluded from the menu.At the same time, it is recommended to reduce salt intake.Try to add salt to food only after eating to control the amount.
Be sure to drink as much pure water as possible every day to remove protein breakdown products from the body;Its volume should be at least one and a half liters.The abundance of protein foods does not have the best effect on the functioning of the gastrointestinal tract.Consuming oat bran will help reduce problems related to intestines and stomach.One and a half to three spoons of this wonderful product per day will not only improve peristalsis and eliminate constipation, but also help reduce cholesterol levels.Bran should be eaten throughout the diet.They can be steamed, yogurt or kefir, ground and cooked.
Well, to ensure that it brings an even better effect after the Dukan Protein diet, daily walks or sports.
The stages of the Dukan diet
The greatest consumption of protein foods occurs in the first two stages.
At this time, the main products for the Dukan diet:
- Seafood - squid, oysters, shrimps, crabs, mussels, etc.;
- Fish - all kinds, canned fish and smoked fish are allowed;
- poultry other than goose and duck;
- Lean meat - veal, rabbit, beef, lean ham.Pork is not recommended, but you can still eat it, just choose lean cuts of meat;
- Offal - Tongue, liver, kidneys;
- Eggs;
- Zero fat dairy products.
In the second stage, vegetables are included in the menu, but those with minimal carbohydrates.These include:
- Tomatoes, green salad, turnips, zucchini, peppers, peppers, beans, onions, turnips, wild beans, cucumbers, cucumbers, celery, carrots, lettuce, eggplant, asparagus, mushrooms are also allowed.
The diet of the remaining stages is not so strict, it expands significantly, eats more carbohydrate-containing foods and drinks.Let's look at each stage in more detail.
Attack phase
This is the most difficult and also the most effective stage.During this period, metabolic processes change, the process of fat breakdown is activated and the biggest weight is lost.Despite the great effectiveness of the attack phase, it is not recommended to do it for too long, as it can be dangerous to health.
Its duration should directly depend on the number of kilograms you want to lose during the diet:
- If you intend to lose 5 kilograms or less during the entire diet, the attack phase should last 2 days;
- 6-10 kilograms - from 3 to 5 days;
- 11-20 kilograms from 6 to 7 days
- More than 20 kilograms - from 7 to 10 days.
In the first stage, the Dukan Protein diet makes it possible to get rid of 2 to 6 kilograms, depending on the initial weight.During this period, it is allowed to eat only protein foods of the above.In addition, moderate amounts of silent black, herbal and green tea, rose infusion and coffee are allowed.You can use salt, gelatin, yeast, soy sauce, vinegar, lemon juice, mustard, herbs, spices, half a medium onion per day, dill and parsley to prepare and season the food.We suggest that you familiarize yourself with a sample menu to make it easier to create the right diet.
Pierre Dukan Diet - Menu Attack
The first day
- low-fat bran yogurt, a few boiled eggs and tea;
- tongue asphic;
- The fish fillet is marinated with herbs and lemon juice and then fried.
The second day
- omelette and coffee;
- Chicken soup with herbs;
- beef stew.
The third day
- cottage cheese and coffee;
- fishing;
- portion of boiled seafood.
The fourth day
- boiled chicken, tea and yogurt;
- beef steak is fried in a non-stick pan without adding oil or fat.
- cooked fish.
The fifth day
- Milk egg, tea with milk or tea;
- fish soup with additional herbs;
- chopped chicken pieces.
In order not to fall, you should not allow yourself to feel hungry, so give yourself snacks.Of course, any product is suitable for those who are allowed.For example, you can make chops or cuts, put them in yogurt or cut cheese;In addition, even an ordinary glass of milk or kefir will be a good snack.
Alternate stage
Unlike the first, the second stage of the Dukan diet also includes vegetables in the diet, but those that do not contain many carbohydrates and starches.Their list is given above.But unfortunately, you can't eat vegetables whenever you want.The whole point of the alternate phase is to alternate between protein-days and protein-vegetable days.The alternative can be different, for example, today you eat only protein foods, tomorrow you eat protein and vegetables, tomorrow again protein, etc.Or you eat proteins for two days in a row and then two days in a row, then you supplement them with vegetables for two protein days.
Every day alternately, it is considered the thinnest of the body, so it is recommended to follow it the most.But for people who are very heavy, this may not be enough.Therefore, after three or five days, they should alternate between different types of food.
During this period, it is recommended to increase the consumption of copper by two tablespoons.In the alternate phase, the main list of the Dukan diet, which consists of protein foods and vegetables, can be supplemented with a teaspoon of any vegetable oil, citrus zest, basil and other additives allowed for "attack".
The introduction of vegetables into the diet allows you to make it very diverse.They can be consumed separately to make all kinds of salads, stews, ratatouille and purees.Combine with meat, soups, stews, bigus, omelets, etc.
You should eat this way until you get the desired result.At this stage, the predicted weight loss is one kilogram per week, which can last from one to six months.
Consolidation stage
The main task of this stage is to maintain the new weight and prevent further increase;This can also be called the consolidation of the obtained results.The Dukan diet recommends ten days of rapid consolidation of one kilogram of weight.In other words, if you managed to lose five kilograms in the first two stages, the third should be done within fifty days.
During this period, a gradual return to the usual diet begins.The menu of the consolidation phase is greatly expanded and others are added to the foods you eat forage, these are:
- 200 grams per day of any fruit except grapes, cherries, dried fruits, figs, figs, bananas.
- A spoonful of honey a day.
- 2 slices of coarse bread or rye bread;
- Pasta, beans, legumes, lentils, couscous, corn and rice, as well as a serving of several baked or baked jacket potatoes (preparation)).All these products can be served only once a week, twice a week and without adding fat during the first half of the consolidation phase.
- Fatty meat, but not more than once a week.
- 40 grams of low-fat hard cheese per day.
- The permissible portion of vegetable oil has been increased from one tablespoon to two and a half tablespoons per day.
In addition, during the first half of the consolidation phase, once a week you can have a "celebration" lunch or dinner for yourself, where you allow yourself to eat whatever you want and even drink a glass of wine.In the second part, such meals can be held twice a week.
But there is a very important rule for this stage - be sure to observe it once once, during this time you eat only protein foods, as in the first stage.
Stabilization phase
This is the last, last stage, which lasts the longest - ideally a lifetime.His main goal is to prevent him from losing weight again.At this stage, the Dukan diet suggests building a menu based on the consolidation stage.However, it is not necessary to observe it as strictly as before, because small violations will no longer cause rapid weight gain.
The main thing is to avoid old eating habits and follow three mandatory rules:
- Decide for yourself one day of the week when you will eat only protein and always stick to it.
- Eat three tablespoons of a square cube daily.
- Be more active, move more, walk and, best of all, go for sports.
For whom is the Dukan Protein diet contraindicated?
First of all, people with serious problems with the gastrointestinal tract, kidney disease, liver disease, heart disease and vascular disease should avoid the Pierre Dukan diet.In addition, such nutrition can harm pregnant women and children, as well as those whose work requires great mental stress.