Dr. Dukan diet with a menu for every day. Presented by Pierre Dukan. He claims that the diet will help you achieve an 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 about all this from 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.
After that, you don't need to tire yourself with constant calorie counting or severely 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 sharp restriction in the consumption 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 achieved a chiseled "Barbie" figure thanks to a well-coordinated diet and exercise to lose weight. Penelope Cruz, Prince William's wife Jennifer Lopez have amazing silhouettes after losing weight with the French doctor Ducan's diet.
If you think that the Dukan diet is the strictest nutrition system, this is a deeply personal misconception. When losing weight, you will not feel the hunger pangs that constantly remind you of your presence. The French diet includes many "protein" foods, and protein, as you know, is the "building material" of every cell in our body. Another 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 after the publication of the book "I Can't Lose Weight" in 2000. There, the still little-known French doctor Pierre Dukan explained why it is extremely difficult for some people to lose weight and why it comes back quickly after strict diets.
According to Dukan, the human body has a certain reserve of cells capable of storing fat. Each person has a different amount, some have more fat cells, others less. Those who "have" a large supply of such cells are more likely to be overweight. In addition, when the fat cell is unable to accommodate the stored fat, it begins to divide. And the amount of adipose tissue increases exponentially.
The four stages of the Dukan diet
Attack - main weight loss, lasting up to five days.An alternative - continuous weight loss that lasts until the desired result, perhaps several months.Consolidation - recording the results, the period is calculated using the formula of 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 following the basic principles of the diet.
Attack - the first stage 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 to follow it. The first stage. Attack |Duca's Diet.
- Calculate excess weight. To calculate your weight, you can use the free calculator available on the official Dukan website. Calculation is done in the form of filling out a questionnaire. After entering the information, a letter containing the necessary information will be sent to your e-mail. 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. So, for a woman whose height is 164 cm, the weight should be 54 kilograms.
- Stick to the Attack phase for no longer than the recommended time. At this stage, there is a general belief that a person can immediately reach the desired weight. This is not only impossible, but also dangerous! During the "attack" from one to six kilograms is lost, the Dukan diet with a daily menu begins to work properly. Observe the duration of the stage according to the list:
- according to the calculator, if you are overweight up to 5 kg, the duration of this phase of the diet for you is 1-3 days;
- excess weight - between 5 and 10 kg - the duration of the "Attack" stage - 3-5 days;
- overweight 10 kg or more - phase duration - 5-7 days (up to a maximum of 9 days).
Keep in mind that despite significant obesity, it is forbidden to be in the first phase of the Dukan diet for more than 10 days. It is important to understand that the goal of this phase is not to lose as many kilograms as possible, but to activate the mechanisms of fat breakdown in the body.
Take control of your situation. The danger of this stage is the consumption of animal proteins only. This puts a lot of strain on the kidneys and causes dehydration. According to a number of experts, this is what is based on rapid weight loss in the first week of the diet. It has a stimulating effect, which shows that the weight has begun to fall.
It is important to drink a lot at this stage. Drink at least one and a half liters of fluid a day.
Eat oat bran. Consume one and a half tablespoons of the product daily with plenty of water. This can be a snack or a substitute for one of the meals.
Why does the Dukan diet, which is a daily menu for weight loss, start 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 not accepted because 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 excess calories turning into adipose tissue. It is important to get only lean or minimal amounts of pure protein.
Products allowed in "Attack".
- Lean meat: veal, beef, horse meat (except entrecote and beef sirloin), rabbit. Pork up to 6% fat - rare! Lamb meat is prohibited.
- Offal: beef, veal and poultry liver, kidneys and veal tongue, tip of beef tongue.
- Egg. Up to two yolks a day. Protein - unlimited per day. If you have high cholesterol, do not eat more than 3-4 egg yolks per week.
- Low-fat dairy products 0%: cottage cheese, natural yogurts, kefir, natural milk, dry milk (no more than 3 tablespoons per day).
- Poultry meat (the skin should not be consumed). Birds with straight beaks - geese and ducks - are excluded.
- Lean ham (no pork skin). Fat content between 2 and 4%.
- All fish without exception: fresh or smoked, oily, canned in its own juice.
- Any crustaceans and molluscs.
All these products should be prepared without oil. You can consume them in quantity and at any time of the day without any restrictions. Forget counting calories!
Certain additives are allowed in reasonable amounts:
- tomato paste (without sugar) up to 2 tablespoons;
- rose hip broth (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 tablespoon. l. paraffin oil. 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 condiment (do not drink as lemonade or eat as fruit);
- diet cola and other diets. beverages;
- isomalt - 15 g;
- vinegar (balsamic or any other according to your taste), soy sauce;
- vegetable oil (olive/rapeseed) 1 coffee spoon;
- 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), fructose, glucose and sorbitol, etc. With the exception of;
- inulin - 15 g;
- moderate amount of salt and mustard (they tend to retain water in the body);
- gherkins (2 pieces per day depending on the size) are allowed as a seasoning for food.
In the first stage, there may be dry mouth or bad breath. Don't worry, this confirms that you are on the right track.
Is required:
- With a menu for each day, the Dukan diet involves walking and exercising for 20 minutes a day.
- Eat 1. 5 tablespoons of oat bran per day. If you have intolerance to dandruff, you can use 1. 5 tbsp. l. buckwheat (dry). Use with caution, as buckwheat and bran have different nutritional properties and are absorbed differently by the body. Excess of the norm can cause stagnation. Prepare buckwheat as you like (it can be cooked in water, milk or steam).
- Remember to drink at least 2 liters of water a day (this 2 liters includes coffee and tea).
Dukan diet - menu for every day
Monday
breakfast : meat omelette, coffee;supper : cod fish soup, bran bread;afternoon tea : cottage cheese;supper : meat cooked in foil, green tea.
Tuesday
breakfast : whole cottage cheese, bran bread;supper : meat soup with quail eggs;afternoon tea : low-fat yogurt;supper : fish cooked in its own juice.
Wednesday
breakfast : omelette, herring or lightly salted salmon, coffee;supper : meat cutlets without onion and bread, yogurt;afternoon tea : kefir;supper : boiled squid.
Thursday
breakfast : bread with bran and processed cheese, strong tea;supper : soup with fish pieces;afternoon tea : cottage cheese stew, tea;supper : baked chicken fillet, kefir.
friday
breakfast : boiled eggs, kefir;supper : fish cutlets without onion and bread, yogurt;afternoon tea : milk, bran bread;supper : boiled beef, tea.
Saturday
breakfast : scrambled eggs, coffee;supper : meat soup with dumplings;afternoon tea : yogurt, oat bran;supper : boiled mussels, tea.
Sunday
breakfast : whole cottage cheese, coffee;supper : soup with fish pieces, yogurt;afternoon tea : stew or curd pancakes, kefir;supper : meat cutlets, yogurt.
You can change the products on the menu to your liking, you can replace meat dishes with fish, you can use cottage cheese in its pure form and in stews and cheesecakes. The diet does not indicate fluid intake, but you should remember that you need to drink at least one and a half liters of water a day between snacks.
Recipes for the Dukan diet
Recipe 1. Turkey stew with pumpkin for weight loss according to Dukan (Dukan diet with a menu for each day).
- breast fillet - 600-650 g;
- dill, rosemary to taste;
- 1 onion;
- medium pumpkin;
- half a small carrot;
- salt.
Cook the diced pumpkin 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 squash. Add salt and spices. Boil until done.
Recipe 2. Diet 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 mixer to beat all the ingredients. Heat the pan, pour oil on it and pour some batter. Cover the pancakes: fry for 2 minutes on each side. Spread the cooled pancakes with soft cottage cheese and make a "cake". Sprinkle cinnamon on it and give it a delicious meal, the Dukan diet with a menu for every day is now always with you.
Recipe 3. Flavored pie with chicken and herbs during the 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 the curd and spices through a sieve until smooth. Add half of the fillet and mix with a blender.
Cut the remaining chicken into pieces and mix with the curd and kefir mixture. Add the whites at the end. Pour the dough into the mold and sprinkle with herbs. Bake in the oven at medium heat for 35 minutes.
Reviews
- "It all started last winter when my friend told me I was a bit ripped. I've never been on a diet in my life! But a friend here is a motivator. At first I was on a grapefruit diet. Well. You lose weight quickly, but of 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 of real people on this diet. Then I came to the book "I can't lose weight" by Pierre Ducan. Then I made a list of products recommended by Pierre Ducan (Dukan diet with a menu for each day). I am aI made a menu or looked up recipes on the Internet or consulted people on this diet about how to cook the best meals. I ate the allowed foods as much as I wanted and when I wanted. Well, I drank a lot of water and green tea. This diet is about proper nutrition, not overeating. , creates a habit of living a healthy lifestyle and staying in shape! "
- "If you lose weight with Dukan, anything is possible! Yes, yes, you can fry your legs, put a mayonnaise salad on them, wash it all down with Pepsi and eat cake. Yes, at the same time. Yes, for the night. Well, the mayonnaise is really special, it's Dukan, and the skin from the legsyou'll have to take out, but these are small things that in no way affect the taste or the fact itself - you can eat a lot, often, different ways. And in general, the more you eat, the better you lose weight. "
- "This wonderful diet worked with exercise and very good results. I'm still on it, I just wanted to show the result, I plan to go to consolidation when my body suits me, not according to the scale. You don't starve on this diet, you have a large amount of food, even desserts and cakesand everything is so delicious that the whole family eats with pleasure, there is no need to cook separately for yourself. "
- "Don't forget about sports, movement is life! In the attack phase, walk more and breathe fresh air. When I started eating this way, I started going to work. I stopped using the elevator. So everything is in your hands, feet and head! "