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 weight and maintain it for the rest of your life. What are the characteristics of the "Attack" phase? What are the disadvantages of the Dukan Diet? What is the daily menu everyone is talking about? You will learn about all this in this article.
Today the Dukan diet is number one in the world. He 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 with constant calorie counting or strictly limiting your diet. The innovative Dukan method is that during the diet you can eat 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 limitation in the use 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 acquired a sculpted "Barbie" figure, thanks to a well-adjusted diet for weight loss of the famous diet and exercise. Penelope Cruz, Jennifer Lopez, wife of Prince William has an amazing silhouette after losing weight with the diet of the French doctor Dukan.
If you think that the Dukan diet is the strictest nutritional system, then this is a deeply personal misconception. While losing weight, you will not feel the hunger that constantly reminds you of your existence. The French diet includes many "protein" foods, and protein, as you know, is the "building block" 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!
Nutritional characteristics 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 so difficult for some people to lose weight, and why it quickly returnsafter a strict diet.
According to Dukan, the human body contains a certain supply of cells capable of storing fat. Everyone has a different amount, some have more fat cells, others have less. Those who "have" a large supply of such cells have a higher chance of becoming overweight. Also, when fat cells can't keep up with their stored fat, they start dividing. And the amount of fat tissue increases exponentially.
The four phases of the Dukan diet
Attack - basic weight loss, lasting up to five days.Take turns - continuous weight loss, lasting until the desired result, maybe several months.Consolidation - recording of the results, the period is calculated using a formula of ten days for each kilogram of weight lost.Stabilization — preservation and maintenance of results throughout life.
Each phase 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 to be the most dangerous for health. Pierre Dukan himself agrees with the general opinion, therefore he gives clear recommendations for its compliance. First phase. Attack |Ducan Diet.
- Consider overweight. 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 information you need 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 the 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 duration. There is a general belief that in this phase one can quickly reach the desired weight. This is not only impossible, but also dangerous! During the "Attack", from one to six kilograms lost, the Dukan diet with a menu for every day began to work properly. Note the phase duration 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 - phase period - 5-7 days (maximum up to 9 days).
Please note that even if there is significant obesity, being on the first stage of the Dukan diet for more than 10 days is prohibited. It is important to understand that the purpose of this stage is not to quickly lose as many kilograms as possible, but to launch the mechanism of fat breakdown in the body.
Take control of your situation. The danger of this stage is the consumption of animal protein only. This puts a lot of pressure on the kidneys and causes dehydration. According to some experts, this is precisely based on the rapid weight loss in the first week of the diet. It has a motivational effect, indicating that weight begins to fall.
At this stage it is important to drink a lot. Drink at least one and a half liters of fluid every day.
Eat oat bran. Take one and a half tablespoons of the product daily with plenty of water. This can be either a snack or a substitute for one of the meals.
Why does the Dukan diet with a daily menu for weight loss start with protein? The author believes that animal protein is the optimal food for humans. Our body has been used to it since ancient times, and modern fast food and sweets cannot be accepted, because the formula is foreign to our body.
In addition, protein is one of the most difficult foods to digest. The body spends a large amount of energy on their digestion, which eliminates the possibility of turning excess calories into fat tissue. It is only important to get pure protein, without fat or with a minimum amount.
Products allowed on "Attack"
- Lean meat: beef, veal, horse meat (except entrecote and beef sirloin), rabbit. Pork up to 6% fat - rare! Lamb is prohibited.
- Jero: beef liver, beef and chicken, beef kidney and tongue, tip of beef tongue.
- Eggs. Up to two yolks per day. Protein – unlimited daily. If you have high cholesterol, eat no more than 3-4 egg yolks per week.
- 0% low-fat dairy products: cottage cheese, natural yogurt, kefir, natural milk, dry milk (no more than 3 tablespoons per day).
- Chicken (the skin is inedible). Birds with flat beaks - geese and ducks - are excluded.
- Lean ham (no pork rind). Fat content from 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 eat it without any restrictions in quantity and at any time of the day. Forget the calorie count!
Some additives are allowed in reasonable quantities:
- tomato paste (no sugar) up to 2 tablespoons;
- rosehip decoction (from 2 tablespoons of berries);
- gelatin, gelatin, baking powder (baking powder), yeast;
- coffee, tea, herbal tea;
- crab sticks (no more than 8 per day);
- 1 tablespoon. l. paraffin oil. Can be used as a salad dressing. It is advisable to dilute with sparkling water. Do not heat or use for frying;
- lemon as a condiment (do not drink as lemon or eat as fruit);
- diet cola and other diets. drinks;
- isomalt - 15 g;
- vinegar (balsamic or other according to your taste), soy sauce;
- vegetable oil (olive / mustard seed) 1 coffee spoon;
- gluten - 2 tablespoons. 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 shake/powder;
- 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 (2 pieces per day depending on size) are allowed as a seasoning for dishes.
During the first phase, 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 involves walking every day for 20 minutes and doing sports.
- Eat 1. 5 tablespoons of oat bran daily. 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 norm can cause stagnation. Prepare buckwheat according to your discretion (you can cook it in water, milk or steam it).
- Make sure you drink at least 2 liters of water a day (coffee and tea are included in this 2 litres).
Dukan Diet - menu for every day
Monday
breakfast : omelette with meat, coffee;dinner : cod fish soup, bran bread;tea time : curd;dinner : meat baked in foil, green tea.
Tuesday
breakfast : whole cottage cheese, bran bread;dinner : meat soup with quail eggs;tea time : low-fat yogurt;dinner : boiled fish in its own juice.
Wednesday
breakfast : scrambled eggs, lightly salted herring or salmon, coffee;dinner : cuts of meat without adding onions and bread, yogurt;tea time : kefir;dinner : boiled squid.
Thursday
breakfast : bread with bran and processed cheese, strong tea;dinner : soup with fish pieces;tea time : cottage cheese casserole, tea;dinner : grilled chicken fillet, kefir.
Friday
breakfast : boiled eggs, kefir;dinner : pieces of fish without onions and bread, yogurt;tea time : milk, bran bread;dinner : boiled beef tenderloin, tea.
Saturday
breakfast : scrambled eggs, coffee;dinner : meat soup with meatballs;tea time : yogurt, oat bran;dinner : boiled clams, tea.
Sunday
breakfast : whole cottage cheese, coffee;dinner : soup with fish pieces, yogurt;tea time : cottage cheese casserole or pancakes, kefir;dinner : cuts of meat, yogurt.
You can change the products on the menu at your discretion, replace meat dishes with fish, use cottage cheese in its pure form and in casseroles and cheesecakes. The diet does not indicate fluid intake, but you should remember that between snacks you should drink a lot of water, at least one and a half liters a 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).
- breast fillet - 600-650 g;
- dill, rosemary to taste;
- 1 onion;
- medium zucchini;
- half a small carrot;
- salt.
Boil the diced zucchini in a pan with a little water under the lid. Cut the fillets and put them in the pan. Grate the carrots and place them together with the turkey zucchini. Add salt and seasoning. Simmer until done.
Recipe 2. Diet pancakes made from cottage cheese according to Dukan.
- egg - 1 pc. ;
- 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, drop some oil and pour some dough. Bake covered pancakes: 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 tasty meal, 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;
- 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.
Beat the whites with salt. Pass cottage cheese and spices through a sieve until smooth. Add half a fillet to the contents and grind with a blender.
Cut the remaining chicken into pieces and mix with the curd and kefir mixture. At the end, add 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 my friend said last winter that I'm a little ripped. I've never been on a diet in my life! But here a friend was the motivator. At first I went on a grapefruit diet. Good. You lose weight quickly, butof course it's harder to sit. You can't eat too much. "
- "Before losing weight on this diet, I read a lot about it. I read reviews from real people who went on this diet. Then I came to Pierre Dukan's book "I Can't Lose Weight. "Then I make a list of products recommended by Pierre Dukan (Dukan Diet with a menu for each day). And I put together a menu, or look for recipes on the Internet, or consult about the best way to cook with people on this diet. I eat food thatallowed as much as I want and when I want. Well, I drink a lot of water and green tea. This diet creates 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 your legs, cut mayonnaise salad on them, wash it all down with Pepsi and eat some cake. Yes, at the same time. Yes, for the night. Well, mayonnaise is really his, Dukan, and you have to remove the skin from the legs, but this is a small thing that does not at all affect the taste or the fact itself - you can eat a lot, often, in many ways. And in general, morethe more you eat, the better you will lose weight. "
- "This wonderful diet together with exercise gives results, and very good ones. I'm still doing it, I just want to show the results, I plan to go for consolidation when my body suits me, and not according to the scale. On this diet younot hungry, there are many choices of dishes, even desserts and cakes. And everything is so delicious that the whole family eats with pleasure, there is no need to cook separately. "
- "Don't forget about sports, movement is life! During the Attack phase, walk more and breathe fresh air. When I start eating this way, I start walking to and from work. Stop using the elevator. So everything is in the hands, feet andyour head! "