The Dukan diet with a menu for every day is presented by Dr. Pierre Dukan. He claims that the diet will help you achieve your ideal 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 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 exhaust yourself by constantly counting calories or strictly limiting 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 sharp 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 chiseled "Barbie" figure thanks to a well-coordinated weight loss diet from the famous diet and exercise. Penélope Cruz, Jennifer Lopez, wife of Prince William, have stunning figures after losing weight with the French doctor Dukan's diet.
If you think that the Dukan diet is the most strict nutritional system, then this is a deep personal mistake. When 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 proteins, as you know, are the "building material" of every cell in our body. And one more important feature of the Dukan weight loss system: the kilos lost after 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 returns quickly 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 have less. Those who "have" a large supply of these cells have a much greater chance of becoming overweight. Furthermore, when a fat cell cannot 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, which lasts until the desired result, possibly several months.
- Consolidation- recording of results, the duration is calculated by the formula 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 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, which is why he gives clear recommendations for its observance. First phase. Attack |Ducan 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 average data. To do this, subtract one hundred for men and one hundred and ten for women from the height in centimeters. Thus, the weight of a woman with a height of 164 cm should be 54 kilograms.
- Stick to the Attack phase for no longer than the recommended period. There is a common belief that at this stage a person can immediately reach their desired weight. This is not only impossible, but also dangerous! During the "Attack", from 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 as shown in 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 to 3 days;
- excess weight - 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 even despite significant obesity, it is prohibited to stay on the first stage of the Dukan diet for more than 10 days. It is important to understand that the goal of this step is not to quickly lose weight by as many kilograms as possible, but rather to launch the fat breakdown mechanisms 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 several experts, this is precisely what rapid weight loss in the first week of the diet is based on. It has a motivating effect, showing that the weight begins to fall.
At this stage it is important to drink a lot. Drink at least one and a half liters of liquid per day.
Eat oat bran. Consume one and a half tablespoons of the product per day with plenty of water. It can be a snack or a meal replacement.
Why does the Dukan diet with a daily weight loss menu start with proteins? Its author believes that animal proteins are the ideal 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.
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 get pure protein, without fat or with a minimum amount of it.
Products allowed in "Attack"
- Lean meats: veal, beef, horse meat (except ribs and sirloin), rabbit. Pork with up to 6% fat - rare! Lamb is prohibited.
- Offal: beef liver, veal and poultry, veal kidneys and 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.
- 0% low-fat dairy products: cottage cheese, natural yogurts, kefir, natural milk, powdered milk (do not exceed 3 tablespoons per day).
- Poultry (the skin should not be consumed). Birds with flat beaks - goose and duck - are excluded.
- Lean ham (without pork skin). 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 consume them without quantity restrictions and at any time of the day. Forget about counting calories!
Some additives are permitted in reasonable quantities:
- tomato paste (unsweetened) 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. I. 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 seasoning (do not drink it like lemonade or eat it like 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 tablespoons. I. In one day;
- cumin, parsley, onion (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);
- Cucumbers (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 be scared, this confirms that you are on the right path.
Mandatory:
- The Dukan diet with a menu for every day involves walking daily 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. I. 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 discretion (you can cook it in water, milk or steam).
- Make sure you 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: omelet with meat, coffee;
- to have lunch: cod soup, bran bread;
- Evening tea: curd;
- to have lunch: meat baked in foil, green tea.
Tuesday
- breakfast: wholemeal cottage cheese, bran bread;
- to have lunch: meat soup with quail eggs;
- Evening tea: Low-fat yogurt;
- to have lunch: fish stewed in its own juice.
Wednesday
- breakfast: scrambled eggs, lightly salted herring or salmon, coffee;
- to have lunch: beef cutlets without adding onions and bread, yogurt;
- Evening tea: kefir;
- to have lunch: cooked squid.
Thursday
- breakfast: bread with bran and processed cheese, strong tea;
- to have lunch: soup with pieces of fish;
- Evening tea: curd casserole, tea;
- to have lunch: baked chicken fillet, kefir.
Friday
- breakfast: boiled eggs, kefir;
- to have lunch: fish cutlets without onions and bread, yogurt;
- Evening tea: milk, bran bread;
- to have lunch: stewed beef tenderloin, tea.
Saturday
- breakfast: scrambled eggs, coffee;
- to have lunch: beef soup with meatballs;
- Evening tea: yogurt, oat bran;
- to have lunch: boiled mussels, tea.
Sunday
- breakfast: full cream cheese, coffee;
- to have lunch: soup with pieces of fish, yogurt;
- Evening tea: casserole or curd pancakes, kefir;
- to have lunch: meat cutlets, yogurt.
You can change the products on the menu at your discretion, replacing meat dishes with fish, using pure cottage cheese and in casseroles and cheesecakes. The diet does not indicate the intake of liquids, but it is necessary to remember that between snacks you should drink a lot of water, at least a liter and a half 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).
Compound:
- breast fillet – 600-650 g;
- dill, rosemary to taste;
- 1 onion;
- medium zucchini;
- half a small carrot;
- salt.
Preparation:
Cook the diced zucchini in a frying pan with a little water under the lid. Cut the fillet and place it in the frying pan. Grate the carrots and also add them with the turkey zucchini. Add salt and seasoning. Cook until done.
Recipe 2. Diet pancakes made from cottage cheese according to Dukan.
Compound:
- egg – 1 pc. ;
- low-fat cottage cheese – 2 tablespoons. I. ;
- curd mass – 100 g (without sugar);
- sugar substitute - to taste, cinnamon.
Preparation:
Use a blender to blend all the ingredients. Heat a frying pan, add a little oil and pour in some batter. Bake the pancakes covered: fry on each side for 2 minutes. Spread the cooled pancakes with soft curd cheese and fold into a "cake". Sprinkle with cinnamon and serve a delicious 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.
Compound:
- 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 teaspoon.
Preparation:
Beat the egg whites with salt. Pass the cottage cheese and seasonings through a sieve until smooth. Add half of the fillet to the contents and blend in a blender.
Cut the remaining chicken into pieces and mix with the curd-kefir mixture. At the end add the egg whites. Pour the dough into the mold and sprinkle with herbs. Bake in the oven over medium heat for 35 minutes.
Assessments
- "It all started when my friend said last winter that I was a little devastated. I've never been on a diet in my life! But here a friend is a motivator. At first I was on a grapefruit diet. Good. You lose weight quickly, but it's Of course it's harder to sit down. You can't eat much.
- "Before I lost weight on this diet, I read a lot about it. I read reviews from 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 that Pierre Dukan recommends (Diet Dukan with a menu for every day). And I compiled a menu, or looked for recipes on the Internet, or consulted the best way to cook with those on this diet. I ate permitted foods as much as I wanted and when I wanted. Well, I drank a lot of water and tea green. 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, anything is possible! Yes, yes, you can fry your legs, cut a mayonnaise salad, wash it all down with Pepsi and eat a cake. Yes, at the same time. Yes, overnight. Good , the mayonnaise is really hers, from Dukan, and you'll have to remove the skin from the legs, but they're little things that in no way change the flavor or the fact itself - you can eat a lot, many times, in a variety of ways. And in general, the more you eat, the better weight you'll lose. "
- "This wonderful diet combined with exercise gave results, and very good ones. I'm still at it, I just really wanted to show the results, I intend to go for consolidation when my body suits me, and not according to the scale. On this diet you don't go hungry , there is a huge selection of dishes, even desserts and cakes. And everything is so delicious that the whole family eats it 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 like this, I started going to and from work. I stopped using the elevator. So it's all in your hands , feet and head! "