The Dukan diet with a menu for each day is presented by Dr. Pierre Dukan. He claims that the diet will help you reach your 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 like Jennifer Lopez and Kate Middleton.
From now on, you don't need to tire yourself of constantly counting calories or strictly restricting your diet. Dukan's innovative 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 restriction 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, Prince William's wife have amazing silhouettes after losing weight with the French doctor Dukan diet.
If you think that the Dukan diet is the strictest food system, then this is a deep personal misunderstanding. As you lose 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 pounds 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 comes back after strict diets.
According to Dukan, the human body contains a certain amount of cells capable of storing fat. Each person has a different amount, some have more fat cells, others have less. Those who "possess" a large supply of such cells have a much higher chance of becoming overweight. Furthermore, when a fat cell is unable to accommodate the fat it has stored, it begins to divide. And the amount of adipose tissue increases exponentially.
Four stages of the Dukan diet
attack - basic weight loss, lasts up to five days.alternation - continuous weight loss, which lasts until the desired result, preferably several months.consolidation - registration of results, the duration is calculated using the formula ten days for each kilogram of weight lost.Stabilization — saving and maintaining results throughout life.
Each stage 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 as the most dangerous for health. Pierre Dukan himself agrees with the general opinion, therefore he gives clear recommendations for its observance. The first phase. Attack | The Ducan Diet.
- Calculate excess weight. To calculate your weight, you can use the free calculator available on the official website of Dukan. 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 get average data yourself. To do this, subtract one hundred for men and one hundred and ten for women from the height in centimeters. Thus, the weight for a woman with a height of 164 cm should be 54 kilograms.
- Stay in the attack phase no longer than the recommended period. There is a common belief that at this stage a person can immediately reach 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 properly. 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 - duration of the phase - 5-7 days (maximum up to 9 days).
Please note that despite significant obesity, staying in the first phase of the Dukan diet for more than 10 days is prohibited. 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 body's fat breakdown mechanisms.
Check your status. 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 exactly what the rapid weight loss in the first week of the diet is based on. It has a motivating effect, indicating that the weight has begun to fall.
At this stage it is important to drink a lot. Drink at least one and a half liters of fluids a day.
Eat oat bran. Consume one and a half spoons 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 each day for weight loss start with protein? 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 food and sweets are not acceptable, as their formulas are foreign to our body.
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 converting excess calories into fatty tissue. It is important only to get clean protein, without fat or with a minimal amount of it.
Products allowed in "Attack"
- Lean meat: beef, veal, horse meat (with the exception of entrecote and veal fillet), rabbit. Pork up to 6% fat - rare! Lamb is prohibited.
- Offal: veal liver, veal and poultry, veal kidneys and tongue, veal tongue tip.
- Eggs. Up to two yolks a day. Protein - unlimited per day. If you have high cholesterol, eat no more than 3-4 yolks per week.
- 0% low-fat dairy products: cottage cheese, natural yogurt, kefir, natural milk, dry milk (do not exceed 3 tablespoons per day).
- Poultry (the skin should not be consumed). Birds with flat beaks - geese and ducks - are excluded.
- Lean ham (without pork skin). Fat content from 2 to 4%.
- All fish, without exception: fresh or smoked, fatty, preserved in its own juice.
- Any crustaceans and molluscs.
All these products must be prepared without fat. You can consume them without any limitation in quantity and at any moment of the day. Forget counting calories!
Some additives are allowed in reasonable amounts:
- tomato paste (without sugar) up to 2 tablespoons;
- rose decoction (from 2 spoons of berries);
- gelatin, agar-agar, baking powder (baking powder), yeast;
- coffee, tea, herbal teas;
- crab sticks (no more than 8 per day);
- 1 tablespoon. l. paraffin oil. It can be used as a salad dressing. It is recommended to dilute with sparkling 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 according to your taste), soy sauce;
- vegetable oil (olive/rapeseed) 1 teaspoon;
- gluten - 2 tablespoons. 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 moderation (they tend to retain water in the body);
- cucumbers (2 pieces per day depending on the size) are allowed as spices for dishes.
During the first stage, dry mouth or bad breath may occur. Don't worry, this confirms that you are on the right track.
Required:
- The Dukan diet with a menu for every day includes walking every day 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, as buckwheat and bran differ in their nutritional properties and are absorbed differently by the body. Exceeding the rate can cause stagnation. Prepare the buckwheat according to your discretion (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 : omelet with meat, coffee;DINNER : cod fish soup, bran bread;afternoon tea : cottage cheese;DINNER : roast meat in noodles, green tea.
Tuesday
breakfast : whole curd, bread with bran;DINNER : meat soup with quail eggs;afternoon tea : low-fat yogurt;DINNER : fish boiled in its own juice.
Wednesday
breakfast : scrambled eggs, lightly salted herring or salmon, brown;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 : boiled beef tenderloin, tea.
Saturday
breakfast : scrambled eggs, brown;DINNER : meatball soup;afternoon tea : yogurt, oat bran;DINNER : boiled mussels, tea.
Sunday
breakfast : whole curd, brown;DINNER : soup with pieces of fish, yogurt;afternoon tea : pancakes with casserole or cottage cheese, 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 cheese cakes. The diet does not indicate fluid intake, but you must 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 menu for every day).
- breast fillet - 600-650 g;
- fennel, rosemary to taste;
- 1 onion;
- medium zucchini;
- half a small carrot;
- salt.
Boil the diced courgettes in a pan with a little water under the lid. Cut the fillet and add to the pan. Grate the carrots and place them with the turkey courgettes as well. Add salt and spices. Boil until done.
Recipe 2. Dietary pancakes made from cottage cheese according to Dukan.
- egg - 1 piece;
- low-fat cottage cheese - 2 tablespoons. l. ;
- curd mass - 100 g (without sugar);
- sugar substitute - to taste, cinnamon.
Use a blender to beat all the ingredients. Heat a pan, pour some oil on it and pour some batter. 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 delicious dish, the Dukan diet with a menu for every day is already always with you.
Recipe 3. Aromatic pie with chicken and herbs during a diet.
- egg whites - 4;
- cottage cheese - 300 g;
- chicken fillet - 300 g;
- dry herbs (onion, fennel);
- kefir - 150 ml;
- spices (garlic, turmeric, red pepper and ginger);
- salt - 0. 5 tsp.
Beat the egg whites with salt. Pass the curd and spices through a sieve 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 whites. Pour the batter into the mold and sprinkle with herbs. Bake in the oven over medium heat for 35 minutes.
evaluations
- "It all started when my friend said last winter that I was a bit ripped. I have never been on a diet in my life! But here a friend is a motivator. At first I was on a grapefruit diet. Good. Lose weight quickly, butof 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 from real people who were on this diet. Then I came across Pierre Dukan's book "I Can't Lose Weight". Then I did alist 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 how to cook better with people who are on this diet. I ate allowed foodsas 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 properly, not overeating, leading a healthy life and keeping fit! "
- "If you lose weight with Dukan, anything is possible! Yes, yes, you can fry your legs, cut some salad with mayonnaise, wash it all down with Pepsi and eat some cake. Yes, at the same time. Yes, for the night. Well, the mayonnaise is really hers, Dukan's, and you will have to remove the skin from the legs, but these are small things that in no way affect the taste or the fact itself - you can eata lot, often, in a variety of ways. And in general, the more you eat, the better you'll lose weight. "
- "This amazing diet along with exercise gave results and very good. I'm still on it, I just really wanted to show the result, I plan to go to consolidation when my body adapts, and not according to the scale. On this dietyou are not hungry, there is a large selection of dishes, even cakes and desserts. And everything is so delicious that the whole family eats with pleasure, there is no need to cook separately for yourself. "
- "Don't forget sports, movement is life! During the attack phase, walk more and get fresh air. When I started eating this way, I started walking and coming back from work. Stopped using the elevator. So, everythingit's in your hands, feet and head! "