You eat as much and whenever you want, but at the same time you lose weight literally before your eyes. This diet is not fantastic. The protein nutrition system, developed by the famous French nutritionist Pierre Dukan, promises goodbye to at least two extra pounds in the first week. And you don’t need to torture yourself for this. And by adhering to the recommended diet, the results can be maintained for life. What kind of Dukan diet menu is offered for every day, and can such weight loss harm your health?
The protein diet of Pierre Dukan is one of the most discussed in the world. Yes, and the doctor himself has a very controversial reputation in the medical community. French nutritionist Pierre Dukan is 75 years old, although he looks much younger than his age and leads an active lifestyle. He is one of the ten most famous specialists on the planet in his field.
He has been offering patients a revolutionary weight loss method for many decades. But the Dukan diet really "went to the masses" only in 2000, after the doctor published a bestseller about the protein method.
The way they call it unpredictable
Many nutritionists criticize the Dukan method and argue that this is perhaps the most harmful way to lose weight for the body. After all, an abundant protein diet can lead to kidney damage. In addition, a person quickly regains the lost kilos, and a hundredfold.
In addition, his colleagues accuse the famous doctor of self-interest. Like, in fact, his entire practice is pure business, not medicine. According to doctors, the Dukan diet can give quick and noticeable results, but the stress on the body and possible consequences are simply unpredictable. Possible risks include physical and mental exhaustion, respiratory and digestive problems.
Popularity of the diet
But the reviews of those who have lost weight about the Dukan diet are of a completely different nature. People who have lost weight using the revolutionary system believe that all negative statements are a manifestation of the usual envy of competitors.
"Dukane" is used today all over the world. According to various estimates, the method has already helped tidy up the weight of five million users on the planet.
Products for the Dukan diet are available in all countries, including at a price. Books with nutritionist recommendations are also widely distributed.
Celebrities have also successfully used the French technique. For example, American actress and singer Jennifer Lopez. Penelope Cruz, a Spanish movie star, also lost weight according to Dukan.
Dr. Pierre Dukan himself says that the goal of his life and work is global: to help humanity solve the problem of obesity, to teach people to eat right. He practiced for four decades. He studied the eating habits of his patients, understood diets, and the characteristics of the body’s reaction to certain foods.
And in the end I found the reason why generally accepted, standard recommendations for losing weight do not work. All of them are based on the need to reduce calorie intake. But, according to Dukan, it is necessary to fight obesity not through the quantity, but through the quality of food. Because the calories that a person receives, for example, from meat, chocolate and cottage cheese, have fundamental differences.
100 products for weight loss
The basis of the Dukan menu: protein foods, to which fats and carbohydrates are gradually added. What can you eat on this diet?
- Lean meat.Beef, poultry, game, rabbit, and lean pork are good choices.
- Seafood.You can use virtually any fish: from perch to mackerel. Also eat crab meat, squid, shrimp, mussels, scallops, and cuttlefish.
- Plant proteins. There are two products in this category: oat bran and tofu bean curd.
- Low-fat milk.Here the products must have zero fat content. This can be milk, pure yogurt, processed cheese, granular and regular cottage cheese.
- Chicken eggs.Whites are eaten without restrictions, and yolks - no more than a couple per day.
- Vegetables.Eat broccoli, eggplant, mushrooms, Brussels sprouts, sprouts, cauliflower, beets, zucchini, onions, carrots, cucumbers, tomatoes, radishes, and pumpkin.
These products can be combined as desired. There is also a special book of recipes authored by the famous nutritionist, which contains 350 cooking options for different stages of the Dukan system. Moreover, the Russian-language edition is adapted to the peculiarities of Slavic cuisine.
In total, a list of 100 (! ) foods is offered that can be eaten without taboos. You can diversify your dishes by taking a little olive or sunflower oil, tomato paste and lemon juice. Interestingly, the method allows the use of salt and spices, unsweetened coffee, tea and carbonated drinks.
Rules for protein weight loss
When losing weight according to Dukan, it is important not only to consume only approved foods, but also to adhere to some additional rules. They are an integral part of the method and determine the final result.
- "No" to fatty and fried foods.It is necessary to exclude any fat and mayonnaise. It is better to cook or bake dishes. You can make food in a slow cooker or on the grill. For salads it is better to use lemon juice.
- Bran for every day.Pierre Dukan advises eating oat bran daily. They normalize cholesterol and the functioning of the gastrointestinal tract, and saturate well. They are eaten plain or as part of other dishes. For example, bran cakes or pancakes are suitable.
- Drink more.Anyone losing weight should drink at least two liters of fluid every day.
- Physical exercise.A prerequisite is a half-hour walk around the city every day. Additional training and exercises are also welcome.
- Unwanted products.Even at gentle stages, when the diet allows for a "stomach feast", it is better to abstain from alcohol, sugar, potatoes, and high-calorie treats like bananas and grapes.
The Dukan Method: four steps to a new figure
So, what is the French diet of Pierre Dukan? This is a way that will help normalize your weight and reconsider your attitude to your diet once and for all.
The system itself is divided into four phases: "Attack", "Cruise", "Consolidation" and "Stabilization". The first two are tough, aimed directly at weight loss.
Two more stages are needed to consolidate the result, help the body painlessly exit the diet, and globally tune in to the rhythm of a healthy diet in the future. Pierre Dukan's method can be described schematically using the following table.
| Phase | Duration | Products | Daily amount of oat bran | Weight loss |
|---|---|---|---|---|
| "Attack" | Up to seven days | Protein-containing products in any variations and quantities | One and a half tablespoons | From one and a half to four kilograms |
| "Cruise" | For every kilogram lost during the "Attack" you need seven days of "Cruise" | Protein-containing foods and vegetables in any variations and quantities. However, protein and protein-vegetable days must be alternated | Two tablespoons | One kilogram per week |
| "Pinning" | For every kilogram lost during the "Attack" and "Cruise", ten days of "Consolidation" are needed. | Protein-containing foods and vegetables in any variations and quantities. Plus fruits, bread, cheese, starchy foods are added | Two and a half tablespoons | The achieved result is recorded |
| "Stabilization" | All life | Proper nutrition and protein fasting Thursdays are recommended | Three tablespoons | The achieved result is recorded |
"Attacking" unnecessary weight
Next, the stages of the method are described in more detail, as well as tables with an approximate Dukan diet menu for a week.
"Attack" is the most "reactive" phase. You can only eat protein. It gives the body the strength to preserve bone and muscle tissue and forces it to draw energy by dissolving accumulated fats. This explains the rapid loss of kilos. What might your diet look like on the days of "onslaught"?
| Day of the week | Breakfast | Dinner | Snack | Dinner | Snack |
|---|---|---|---|---|---|
| Monday |
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Kefir |
| Tuesday |
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| Wednesday |
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Cottage cheese |
| Thursday |
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Kefir |
| Friday |
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Yogurt |
| Saturday |
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Kefir |
| Sunday |
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The "attack" lasts from two to seven days. It all depends on the weight that bothers you. On average, Pierre Dukan promises, it takes a week to lose up to four kilos. According to reviews from those losing weight, during this phase, weakness and malaise may be felt, and a smell and specific taste may appear in the mouth. It is better to plan the "Attack" during a vacation or a "lull" at work.
"Cruise": how long do we "sail" and how much do we lose?
This is the second phase of the Dukan method. It is also called "Alternation", since vegetables are now added to protein dishes. The principle is as follows: a day of exclusively meat, fish and dairy, and then a day when vegetables appear. So - in order. What does your diet look like?
| Day of the week | Breakfast | Dinner | Snack | Dinner | Snack |
|---|---|---|---|---|---|
| Monday |
|
|
|
|
Kefir |
| Tuesday |
|
|
|
|
Cottage cheese |
| Wednesday |
|
|
|
|
Cottage cheese |
| Thursday |
|
|
|
|
Yogurt |
| Friday |
|
|
|
|
Kefir |
| Saturday |
|
|
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|
Yogurt |
| Sunday |
|
|
|
|
Kefir |
In this phase, weight loss continues, but not as intensely. It takes about one kilo in a week. How long does the "Cruise" last? For every kilogram lost earlier, there should be seven days of "Alternation". That is, having lost four kilos in the "Attack", we are going on a "Cruise" for 28 days.
"Pinning" in two parts
This is the most psychologically difficult stage. You've already lost weight, but your body is trying to make up for the loss. Now it is important to return to a varied but moderate diet. New products are gradually appearing in Consolidation. The main thing is to understand how long the stage will last. For every kilo you lose, you need ten restorative days. If you get minus eight kilos, you will need another 80 days. They need to be divided into two parts. It will be 40 days.
Part one: new things in the diet and a "feast for the belly"
Now you will eat according to the principle of protein and vegetable days of the "Cruise". Eat milk, fish and meat with vegetables to your heart's content. But there are some pleasant innovations on the menu.
- Floury.About two pieces of whole grain or bran loaf per day.
- Apples-raspberries.Or any other low-calorie fruits and berries, but no more than one serving per day.
- Cheese snack.Up to 40 g of hard cheese with a small percentage of fat.
- Porridge-pasta.Once a week, cook your choice of a serving of pasta, rice or legumes.
- "Feast for the belly. "Now you can allow yourself a "regular" meal once a week. This means that it is acceptable to eat any dish you choose.
Part two: even more freedom
In the second half of the "Consolidation" phase, you will have even more freedom, but you need to use it wisely, otherwise the lost kilos will come back at lightning speed. What changes in the diet?
- More starchy foods.Now cook pasta, rice or beans a couple of times a week.
- Two "feasts for the belly. "Treat yourself to something like dessert or pizza twice a week. But you can’t relax like that twice in a row.
All "Consolidation" requires weekly protein breaks. It is recommended to do this on Thursdays. On this day, you again give up vegetables and all other foods except protein. One such fasting day allows you to get rid of approximately 900 extra grams per week, which will correct your weight if you gain it on other days.
"Stabilization": once and for all
At this stage, you can return to your normal life, but the author of the diet recommends making certain changes to it. To avoid gaining weight again, always follow the rules of a healthy diet and three simple recommendations.
- Bran.Eat three tablespoons of oat bran every day.
- Walks.Skip the elevator and walk.
- "Protein Thursday"Every week, arrange a protein "unload" for the body.
This diet is not recommended to be repeated. Here it is important to immediately decide how much you want to lose and plan the duration of the stages. You can calculate how much weight you need to lose using a special online service on the official Dukan Diet website.
Given the specifics of this method, it is better to consult a doctor before starting a diet. Elementary - with a therapist who will prescribe general tests and draw conclusions about the state of your health.
And remember that Pierre Dukan's diet for weight loss has categorical contraindications. These include: pregnancy and lactation, hypertension, kidney disease, cholecystitis, gastrointestinal ulcers, cholelithiasis, diabetes, gastritis and other gastrointestinal diseases. Also, the method is not suitable for children and adolescents.