The Dukan diet with a menu for every day is presented by dr. Pierre Dukan. It claims that the diet will help you reach your 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 kind of daily menu is everyone talking about? You will learn about all this in this article.
Today, Dukan is the number one diet in the world. She has helped millions of people around the world lose weight, including celebrities like Jennifer Lopez and Kate Middleton.
From now on, you don't have to exhaust yourself by constantly counting calories or strictly restricting your diet. The innovative Dukan method is that during the diet you can eat absolutely everything!
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 restriction in the consumption of carbohydrates and fats. In just 3-4 days you will feel the effectiveness of the step-by-step weight loss system. Many Hollywood stars have achieved a sculpted "Barbie" figure, thanks to a well-coordinated weight loss diet known as diet and exercise. Penelope Cruz, Jennifer Lopez, 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 nutrition system, then this is a deep personal delusion. While losing weight, you will not feel the hunger that constantly reminds you of existence. The French diet includes many "protein" foods, and proteins, as you know, are the "building material" of every cell in our body. And another important feature of the Dukan weight loss system: kilograms lost after using the diet do not return for several years!
Characteristics of the Dukan diet
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 comes back 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 less. Those who "possess" a large supply of such cells have a much higher chance of gaining excess weight. In addition, when a fat cell is unable to accept the fat it has stored, it begins to divide. And the amount of adipose tissue grows exponentially.
The four phases of the Dukan diet
Attack - basic weight loss, lasting up to five days.Alternation - continuous weight loss, which lasts until the desired result, possibly several months.Consolidation - recording the results, the duration is calculated according to the formula of ten days for each kilogram of weight lost.Stabilization — preservation and maintenance of results throughout life.
Each stage has its own list of products. The intensity of weight loss is determined by adherence to the main principles of nutrition.
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, therefore he gives clear recommendations for its observance. The first stage. Attack | The Ducan Diet.
- Calculate the excess weight. To calculate your weight, you can use the free calculator available on Dukan's official website. Calculation is done in the form of filling out a questionnaire. After entering the data, a letter with the information you need will be sent to your e-mail. You can also get the average data yourself. To do this, subtract one hundred for men and one hundred and ten for women from your height in centimeters. Therefore, the weight for a woman with a height of 164 cm should be 54 kilograms.
- Stick to the attack phase for no longer than the recommended period. It is widely believed 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 each day starts working properly. Note 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 diet phase for you is 1-3 days;
- overweight - from 5 to 10 kg - duration of the "Attack" phase - 3-5 days;
- overweight 10 kg or more - duration of the phase - 5-7 days (maximum up to 9 days).
Keep in mind that even despite significant obesity, it is forbidden to be on the first phase of the Dukan diet for more than 10 days. It is important to understand that the purpose of this phase is not to quickly lose as many kilos as possible, but to start the mechanisms of fat breakdown in the body.
Control your condition. The danger of this phase is the consumption of only animal proteins. This puts a lot of stress on the kidneys and causes dehydration. According to many experts, this is precisely what is based on the rapid weight loss in the first week of the diet. It has a motivating effect, showing that the weight is starting to fall off.
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 daily with plenty of water. This can be a snack or replace one of the meals.
Why does the Dukan diet with a menu for each day for weight loss start with protein? Its author believes that animal proteins are the optimal food for humans. Our body has known this since ancient times, and modern fast food and sweets are not acceptable, because their formulas are foreign to our organism.
In addition, proteins are among the most difficult foods to digest. The body spends an incredible amount of energy on their digestion, which eliminates the possibility of transforming excess calories into fat tissue. It is important to only consume clean proteins, without fat or with a minimal amount.
Allowed products on "Attack"
- Lean meat: veal, beef, horse meat (with the exception of entrecote and beef), rabbit. Pork up to 6% fat - rare! Lamb is forbidden.
- Offal: beef, veal and poultry, kidneys and veal tongue, tip of beef tongue.
- Eggs. Up to two egg yolks a day. Proteins - unlimited per day. If you have high cholesterol, do not eat more than 3-4 egg yolks per week.
- Dairy products with a low fat content of 0%: fresh cheese, natural yogurts, kefir, natural milk, dry milk (no more than 3 tablespoons per day).
- Poultry (the skin should not be eaten). Birds with straight beaks - geese and ducks - are excluded.
- Lean ham (without pork skin). Fat content from 2 to 4%.
- All fish, without exception: fresh or smoked, oily, preserved in its own juice.
- Any crustaceans and molluscs.
All these products must be prepared without fat. You can consume them without limitation in quantity and at any time of the day. Forget about counting calories!
Some additives are allowed in reasonable amounts:
- tomato paste (without sugar) up to 2 spoons;
- decoction of rose hips (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. It can be used as a salad dressing. It is recommended to dilute with carbonated water. Do not heat or use for frying;
- lemon as a spice (do not drink as lemonade or eat as fruit);
- diet cola and other diets. drinks;
- isomalt - 15 g;
- vinegar (balsamic or any other to your taste), soy sauce;
- vegetable oil (olive/rapeseed) 1 teaspoon;
- gluten - 2 spoons. 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 for fructose, glucose and sorbitol, etc. ;
- inulin - 15 g;
- salt and mustard in moderate quantities (they tend to retain water in the body);
- gherkins (2 pieces per day depending on the size) are allowed as a seasoning for dishes.
Dry mouth or bad breath may occur during the first phase. Don't worry, this confirms that you are on the right track.
Required:
- The Dukan diet with a menu for each day includes daily walking 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 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 at your own discretion (you can cook it in water, milk or steam it).
- Be sure to 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 : omelette with meat, coffee;dinner : cod broth, bran bread;afternoon tea : curd;dinner : meat baked in foil, green tea.
Tuesday
breakfast : whole fresh 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 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, bread with bran;dinner : stewed beef, tea.
Saturday
breakfast : scrambled eggs, coffee;dinner : meat soup with meatballs;afternoon tea : yogurt, oat bran;dinner : stewed mussels, tea.
Sunday
breakfast : whole fresh 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 own discretion, replacing meat dishes with fish, using fresh cheese in its pure form and in casseroles and cheesecakes. The diet does not indicate fluid intake, but you should remember that you should drink a lot of water between snacks, at least one and a half liters a day.
Recipes for the Dukan diet
Recipe 1. Turkey with zucchini for weight loss according to Dukan (Dukan diet with a menu for every day).
- breast fillet - 600-650 g;
- dill, rosemary to taste;
- 1 onion;
- medium zucchini;
- half a small carrot;
- salt.
Stew the diced zucchini in a pan with a little water under the lid. Slice the fillet and add to the pan. Grate the carrots and also put them with the turkey zucchini. Add salt and spices. Simmer until done.
Recipe 2. Dukan diet cottage cheese pancakes.
- egg - 1 pc. ;
- low-fat cottage cheese - 2 tablespoons. l. ;
- curd mass - 100 g (without sugar);
- substitute for sugar - to taste, cinnamon.
Use a blender to blend all the ingredients. Heat a pan, drizzle some oil and pour in some batter. Bake the pancakes covered: fry for 2 minutes on each side. Spread the cooled pancakes with soft fresh cheese and fold them 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.
- egg whites – 4;
- fresh cheese - 300 g;
- chicken fillet - 300 g;
- dried herbs (onion, dill);
- kefir - 150 ml;
- spices (garlic, turmeric, red pepper and ginger);
- salt - 0. 5 teaspoons.
Beat egg whites with salt. Pass the fresh cheese and spices through a strainer 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 egg white. Pour the dough into the mold and sprinkle with herbs. Bake in the oven on medium heat for 35 minutes.
Reviews
- "It all started when a friend of mine told me last winter that I was a bit ripped. I've never been on a diet in my life! But here a friend is a motivator. I was on a grapefruit diet at first. Good. You lose weight fast, but of course it, it's harder to sit. 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 were on this diet. Then I came across Pierre Dukan's book "I can't lose weight". Then I made a list of products recommended by Pierre Dukan (Dukan diet with a menu for each day). And I put together 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 the allowed food as much as I wanted and when I wanted. Well, I drank a lot of water and green tea. This diet creates a habit for a person to eat properly, not overeat, lead a healthy lifestyle and maintain fitness! "
- "If you lose weight with Dukan, anything is possible! Yes, yes, you can fry the legs, cut mayonnaise salad on them, wash it all down with Pepsi and eat a cake. Yes, at the same time. Yes, for the night. Well, mayonnaise is really its own, Dukan's, and you will have to remove the skin from your legs, but these are small things that in no way affect the taste or the fact - you can eat a lot, often, in various ways. And in general, the more you eat, the better you will lose weight.
- "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, not according to the scale. You don't stay on this diethungry, there is a large selection of dishes, even desserts and cakes. And everything is so delicious 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 inwith your hands, feet and head! "