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 for life. What are the characteristics of the "Attack" phase? What are the disadvantages of the Dukan Diet? What daily menu is everyone talking about? You will learn all this in this article.
Today the Dukan diet is number one in the world. It has helped millions of people around the world lose weight, including celebrities like Jennifer Lopez and Kate Middleton.
From now on, you won't have 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 strong 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 sculpted "Barbie" figure, thanks to a well-coordinated weight loss diet of the famous diet and exercise. Penelope Cruz, Jennifer Lopez, Prince William's wife have wonderful silhouettes after losing weight with the French doctor Dukan's diet.
If you think that the Dukan diet is the most stringent nutritional system, then this is a deep personal misunderstanding. 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 proteins, as you know, are the "building material" of every cell in our body. And another important feature of the Dukan weight loss system: the kilograms lost after using the diet do not return for several years!
Characteristics of nutrition according to Dukan
The diet gained worldwide popularity in 2000 after the book "I Can't Lose Weight" was published. In it, the still little-known French doctor Pierre Dukan explains 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 amount 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 amount of such cells have a much higher chance of becoming overweight. Additionally, when a fat cell is unable to accommodate stored fat, it begins to divide. And the amount of adipose tissue increases exponentially.
Four phases of the Dukan diet
- attack- basic weight loss, lasts up to five days.
- Alternation- continuous weight loss, lasting until the desired result, possibly several months.
- Consolidation- recording of results, the duration is calculated with the formula 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 compliance with the basic 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 observance of him. 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 is carried out in the form of filling out a questionnaire. After entering the data, a letter with the necessary information will be sent to your email. 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 of a woman 164 cm tall should be 54 kilograms.
- Stick to the attack phase for no longer than the recommended period. It is common opinion 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. Respect the duration of the phase according to the list:
- if you are overweight according to the calculator up to 5 kg, 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, it is forbidden to follow 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 kilograms as possible, but to start the mechanisms of fat breakdown in the body.
Check 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 numerous experts, this is precisely what is based on the rapid weight loss of the first week of the diet. It has a motivating effect, showing that the weight begins to fall off.
At this stage it is important to drink a lot. Drink at least one and a half liters of liquids a day.
Eat oat bran. Consume one and a half tablespoons of product per day with plenty of water. It can be a snack or a replacement for one of the meals.
Why does the Dukan diet with a daily menu for weight loss start with proteins? Its author believes that animal proteins are the optimal food for humans. Our body has known this since ancient times, and modern fast foods and sweets are not acceptable, since their formulas are foreign to our body.
Furthermore, proteins are among the most difficult foods to digest. The body spends an incredible amount of energy on digestion, which eliminates the possibility of turning excess calories into adipose tissue. It is only important to take pure protein, without fat or with a minimal amount of it.
Products allowed in "Attack"
- Lean meats: veal, beef, horse meat (with the exception of entrecote and beef sirloin), rabbit. Pork up to 6% fat - rare! Lamb is prohibited.
- Offal: beef, veal and poultry liver, veal kidneys and tongue, beef tongue tip.
- Egg. Up to two yolks a day. Protein – unlimited per day. If you have high cholesterol, don't eat more than 3-4 egg yolks a week.
- 0% low-fat dairy products: ricotta, natural yogurt, kefir, natural milk, powdered milk (do not exceed 3 tablespoons per day).
- Poultry (skin should not be consumed). Birds with flat beaks are excluded: goose and duck.
- Lean ham (without rind). Fat content 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 quantity limit and at any time of the day. Forget about calorie counting!
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, yeast (baking powder), baking powder;
- 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 reheat or use for frying;
- lemon as a condiment (do not drink like lemonade or eat like fruit);
- Diet Cola and other diets. drinks;
- isomalt - 15 g;
- vinegar (balsamic or other to taste), soy sauce;
- vegetable oil (olive/rapeseed) 1 teaspoon;
- 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 are allowed as a condiment for dishes (2 pieces per day depending on the size).
Dry mouth or bad breath may occur during the first phase. Don't be alarmed, this confirms that you are on the right track.
Necessary:
- The Dukan diet with a daily menu includes a daily 20-minute walk and practicing 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 the buckwheat at 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 this 2 liters).
Dukan diet: menu for every day
Monday
- breakfast: meat omelette, coffee;
- dinner: cod soup, bran bread;
- afternoon tea: curd;
- dinner: meat in foil, green tea.
Tuesday
- breakfast: whole ricotta, bread with bran;
- dinner: meat soup with quail eggs;
- afternoon tea: low-fat yogurt;
- dinner: fish stewed in its own sauce.
Wednesday
- breakfast: scrambled eggs, lightly salted herring or salmon, coffee;
- dinner: meat cutlets without adding onions and bread, yogurt;
- afternoon tea: kefir;
- dinner: boiled calamari.
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, bran bread;
- dinner: stewed beef fillet, tea.
Saturday
- breakfast: scrambled eggs, coffee;
- dinner: meat soup with meatballs;
- afternoon tea: yogurt, oat bran;
- dinner: stewed mussels, tea.
Sunday
- breakfast: whole ricotta, coffee;
- dinner: soup with pieces of fish, yogurt;
- afternoon tea: pancakes in casserole or cottage cheese, kefir;
- dinner: meat cutlets, yogurt.
You can change the menu products at your discretion, replacing meat dishes with fish, using cottage cheese in its pure form and in casseroles and cheesecakes. The diet does not include the intake of liquids, but it must be remembered that between one snack and another you must drink a lot of water, at least one and a half liters a day.
Recipes for the Dukan diet
Recipe 1. Turkey stew with courgettes for weight loss according to Dukan (Dukan diet with menu for every day).
Composed:
- breast fillet – 600-650 g;
- dill, rosemary to taste;
- 1 onion;
- medium courgettes;
- half a small carrot;
- salt.
Preparation:
Boil the diced courgettes in a pan with a little water under the lid. Cut the fillet and add it to the pan. Grate the carrots and arrange them with the turkey courgettes. Add salt and seasonings. Simmer until done.
Recipe 2. Dietary pancakes based on ricotta according to Dukan.
Composed:
- egg – 1 pc. ;
- low-fat cottage cheese – 2 tablespoons. L. ;
- curd mass – 100 g (without sugar);
- sugar substitute - to taste, cinnamon.
Preparation:
Use a blender to beat all the ingredients. Heat a pan, put a drizzle of oil on it and pour in a little mixture. Cook the pancakes covered: fry each side for 2 minutes. Spread the cooled pancakes with soft cottage cheese and fold them into a "cake". Sprinkle with cinnamon and serve a savory dish, the Dukan diet with an everyday menu is now always with you.
Recipe 3. Scented cake with chicken and herbs during a diet.
Composed:
- egg whites – 4;
- ricotta – 300 g;
- chicken fillet – 300 g;
- dried herbs (onion, dill);
- kefir – 150ml;
- spices (garlic, turmeric, chili pepper and ginger);
- salt – 0. 5 teaspoons.
Preparation:
Beat the egg whites with salt. Pass the ricotta and spices through a sieve until you obtain a smooth mixture. Add half the fillet to the contents and blend with a blender.
Cut the remaining chicken into pieces and mix it with the curd-kefir mixture. Finally add the egg whites. Pour the mixture into the mold and sprinkle with aromatic 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. Lose weight quickly, but of course it's harder to sit down. You can't overeat.
- "Before losing weight on this diet, I read a lot about it. I read reviews of real people who followed this diet. Then I came to Pierre Dukan's book "I can't lose weight". Then I made a list of products recommended by Pierre Dukan (Dukan diet with 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 follow this diet. I ate permitted foods as much as I wanted and whenever I wanted. Well, I drank a lot of water and green tea. This diet creates in a person the habit of eating well, not overeating, leading a healthy lifestyle and keeping fit! "
- "If you lose weight with Dukan, everything 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 his, Dukan's, and you will have to remove the skin from the legs, but these are small things that do not in any way affect the taste or the fact itself: you can eat a lot of it, 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 has given results, and very good ones. I'm still working on it, I just wanted to show the result, I plan to proceed with consolidation when my body suits me and not according to the scales. With this diet you do not go hungry, there is a wide choice of dishes, even sweets and cakes. And everything is so tasty that the whole family eats with pleasure, there is no need to cook separately. "
- "Don't forget about sport, 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. I stopped using sports. 'lift. So it's all in your hands, feet and head! "