The Dukan diet with a menu for every day is developed by Dr. Pierre Dukan introduced. 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 find out all about 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 no longer have to strain yourself with constant calorie counting or strictly restrict your diet. The innovative Dukan method is that you can eat absolutely anything during the diet!
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 restriction in the intake of carbohydrates and fats. In just 3-4 days you will feel the effectiveness of a gradual weight loss system. Many Hollywood stars have acquired a chiseled "Barbie" figure thanks to a well-coordinated weight loss diet, the famous diet and exercise. Penelope Cruz, Jennifer Lopez, the wife of Prince William, have stunning silhouettes after starting the French doctor's dietDukan have lost weight.
If you believe that the Dukan diet is the strictest nutritional system, then this is a deep personal misunderstanding. When 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 another important feature of the Dukan weight loss system: the kilograms lost after the diet return only after several years!
Features of the diet 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 some people find it extremely difficult to lose weight and why it quickly comes back after strict dietsreturns.
According to Dukan, the human body has a certain supply of cells that can store fat. Every person has a different amount of fat cells, some have more fat cells, others less. Anyone who "owns" a large supply of such cells has a much higher risk of becoming overweight. Furthermore, if a fat cell is unable to absorb the stored fat, it begins to divide. And the amount of fatty tissue increases exponentially.
Four phases of the Dukan diet
- attack- Basic weight loss, lasting up to five days.
- Change- sustained weight loss that lasts until the desired result is achieved, possibly several months.
- Consolidation- Recording the results, the duration is calculated according to the formula ten days for each kilogram of weight lost.
- stabilization— Preservation and maintenance of results throughout life.
Each phase has its own product list. The intensity of weight loss is determined by compliance with the basic 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 and therefore gives clear recommendations for compliance with it. 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 takes place 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 address. You can also get averaged 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.
- Do not keep the attack phase longer than the recommended time. It is generally assumed that you can immediately reach your desired weight during this phase. 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, according to the calculator, you are up to 5 kg overweight, 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 - phase duration - 5-7 days (maximum up to 9 days).
Please note that despite significant obesity, it is forbidden to follow the first stage 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 kilograms as possible, but to start the mechanisms of fat loss in the body.
Control your condition. The danger of this phase is that only animal proteins are consumed. This puts a lot of strain on the kidneys and leads to dehydration. According to some experts, this is exactly what the rapid weight loss in the first week of the diet is based on. It has a motivating effect and shows that the weight is starting to come off.
During this phase it is important to drink plenty of fluids. Drink at least one and a half liters of fluid per day.
Eat oat bran. Consume one and a half tablespoons of the product daily with plenty of water. This can be either a snack or a replacement for one of the meals.
Why does the Dukan diet start with a daily menu for weight loss 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 unacceptable because their recipes are foreign to our body.
In addition, proteins are among the hardest foods to digest. The body spends an incredible amount of energy on digestion, which eliminates the possibility of converting excess calories into fatty tissue. It is only important to consume pure protein, without fat or with a minimal amount of it.
Eligible products on "Attack"
- Lean meat: veal, beef, horse meat (except entrecôte and beef fillet), rabbit. Pork up to 6% fat – rare! Lamb is forbidden.
- Offal: Liver of beef, veal and poultry, kidneys and veal tongue, tip of beef tongue.
- Eggs. Up to two egg yolks per day. Protein – unlimited per day. If you have high cholesterol, eat no more than 3-4 egg yolks per week.
- Low-fat dairy products 0%: cottage cheese, natural yogurt, kefir, natural milk, dried milk (do not exceed 3 tablespoons per day).
- Poultry (skin should not be consumed). Birds with flat beaks – goose and duck – are excluded.
- Lean ham (no pork skin). Fat content of 2 to 4%.
- All fish without exception: fresh or smoked, fatty, preserved in its own juice.
- All crustaceans and molluscs.
All of these products must be prepared without fat. You can consume them without any quantity restrictions and at any time of the day. Forget counting calories!
Some additives are allowed in reasonable quantities:
- Tomato paste (without sugar) up to 2 tablespoons;
- Rosehip decoction (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. Can be used as a salad dressing. It is recommended to dilute with mineral water. Do not heat or use for frying;
- Lemon as a spice (do not drink as lemonade or eat as fruit);
- Diet Coke and other diets. Beverages;
- Isomalt - 15g;
- Vinegar (balsamic or any other to your taste), soy sauce;
- Vegetable oil (olive/rapeseed oil) 1 teaspoon;
- Gluten - 2 tbsp. l. during the 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);
- Pickled cucumbers (2 per day depending on size) are permitted as a seasoning for dishes.
In the first phase, dry mouth or bad breath may occur. Don't be alarmed, this confirms that you are on the right path.
Necessary:
- The Dukan diet with a daily menu involves walking and exercising for 20 minutes every day.
- Eat 1. 5 tablespoons of oat bran per day. If you cannot tolerate bran, you can use 1. 5 tbsp. l. Buckwheat (dry). Use with caution as buckwheat and bran differ in nutritional properties and are absorbed differently by the body. Exceeding the norm can lead to stagnation. Prepare buckwheat as you like (you can boil it in water, milk or steam it).
- Make sure to drink at least 2 liters of water per day (coffee and tea are included in these 2 liters).
Dukan diet – menu for every day
Monday
- Breakfast: Omelette with meat, coffee;
- Dinner: cod soup, bran bread;
- Afternoon tea: Quark;
- Dinner: meat baked in foil, green tea.
Tuesday
- Breakfast: whole cottage cheese, bran bread;
- Dinner: meat soup with quail eggs;
- Afternoon tea: low-fat yoghurt;
- 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: braised beef fillet, tea.
Saturday
- Breakfast: scrambled eggs, coffee;
- Dinner: meat soup with meatballs;
- Afternoon tea: yogurt, oat bran;
- Dinner: braised mussels, tea.
Sunday
- Breakfast: whole cottage cheese, coffee;
- Dinner: Soup with fish pieces, yogurt;
- Afternoon tea: casserole or cottage cheese pancakes, kefir;
- Dinner: meat cutlets, yogurt.
You can change the products on the menu as you wish, replace meat dishes with fish, use cottage cheese in its pure form, as well as in casseroles and cheesecakes. The diet does not provide for fluid intake, but you should remember that you should drink plenty of water between snacks, 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).
Connection:
- 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 under the lid. Cut the fillet and add it to the pan. Grate the carrots and add them to the turkey zucchini. Add salt and spices. Let simmer until done.
Recipe 2. Diet pancakes from cottage cheese according to Dukan.
Connection:
- Egg – 1 piece ;
- low-fat cottage cheese – 2 tbsp. l. ;
- Quark mass – 100 g (without sugar);
- Sugar substitute - cinnamon to taste.
Preparation:
Mix all ingredients with a mixer. Heat a frying pan, drip some oil into it and pour in some batter. Bake the pancakes covered: Fry for 2 minutes on each side. Spread the cooled pancakes with soft cottage cheese and fold them into a "cake". Sprinkle with cinnamon and serve a hearty dish, the Dukan diet with a menu for every day is now always with you.
Recipe 3. Fragrant cake with chicken and herbs during a diet.
Connection:
- egg white – 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. Strain the cottage cheese and spices through a sieve until smooth. Add half of the fillet to the contents and puree with a blender.
Cut the remaining chicken into pieces and mix with the quark-kefir mixture. Finally add the egg 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 boyfriend said last winter that I was a little torn. I have never been on a diet in my life! But here a friend is a motivator. First, I went on a grapefruit diet. Good. You lose weight quickly, but of course it becomes 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 from real people who have done this diet. Then I came across Pierre Dukan's book "I Can't Lose Weight". Then I made a list of the products that Pierre Dukan recommends (Dukan diet with a menu for every day). And I compiled a menu on the InternetLooking for recipes or getting advice on how best to cook with people on this diet. I ate allowed foods as much as I wanted, when I wanted. Well, I drank a lot of water and green tea. This dietcreates in a person the habit of eating right, 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, slice 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, Dukans, and you 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 often eat a lot in a variety of ways. And in general, the more you eat, the better you will lose weight. "
- "This wonderful diet combined with exercise has produced results, and very good ones. I'm still in it, I just really wanted to show the result, I plan to do the consolidation when my body suits me, and not according to the scales. With this diet you don't have to go hungry, the choice of dishes, even desserts and cakes, is huge. And everything is so delicious that the whole family enjoys eating, you don't have to cook extra yourself. "
- "Don’t forget sport, exercise is life! Walk more and breathe fresh air during the attack phase. 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! "