Although the Dukan protein diet became a very long time ago, today it is still very popular and is considered one of the best weight loss systems.This is what will be discussed in our article.
As the name suggests, this weight loss system is named after its creator, French neurologist Pierre Dukan.Yes, really a neurologist.Oddly enough, at first doctors had nothing to do with dietetics;The impetus for studying this area was Dukan's desire to help his friend, who had been overweight for a long time.Unexpectedly, the diet he developed gave excellent results - the doctor's first patient lost almost three kilograms in just five days, and in the next few days lost one and a half kilograms.This incident marked the beginning of Dukan's career as a nutritionist.Next, the Doctor improved his system and made it safe and effective.
Principles of the Dukan Diet
If you've been concerned about losing weight for a few days now and have been interested in different weight loss systems, then you've probably heard of low-carb or low-protein diets.It is based on the Pierre Dukan diet.However, unlike the first, it includes various actions that allow you not only to achieve the desired result, but also to consolidate it for a long time.
The weight loss process suggested by French doctors consists of only four stages.Each of them pursues a specific goal, has a different duration and involves the use of different products.But all these stages have one common component - the basis of their diet is protein, because of which weight loss occurs.The effect of this protein food is explained by the fact that the body has to spend a lot of energy on its absorption, the lack of which is forced to compensate from fat deposits.In addition, proteins are broken down slowly, so nutrients enter the blood in small portions, as a result of which a person does not experience hunger for a long time.
Basic recommendations for following the Dukan Diet
In addition to a lot of protein, the absence of restrictions on the amount or number of servings allows you to always be full.Even so, you still can't eat too much;Better to keep it simple.All Dukan Diet dishes are recommended to be prepared without frying oil or other fats.Any sweets, alcohol, fat, flour products, grains and other foods high in carbohydrates should be excluded from the menu.At the same time, it is recommended to reduce salt intake.To control the quantity, try to salt food only after cooking.
To remove protein breakdown products from the body, make sure you drink as much clean water as possible every day;The amount should be at least one and a half liters.The abundance of protein food does not have the best effect on the function of the gastrointestinal tract.The use of oat bran will help reduce the possibility of problems with the intestines and stomach.Just one and a half to three tablespoons of this wonderful product every day will not only improve peristalsis and relieve constipation, but also help reduce cholesterol levels.Bran must be consumed throughout the diet.They can be steamed, added to yogurt or kefir, ground and baked with.
Well, to make sure that following the Dukan protein diet brings better results, take a walk every day or play sports during that time.
Levels of Dukan Diet
The greatest consumption of protein food occurs in the first two stages.
The main products for the Dukan Diet at the moment:
- seafood - squid, oysters, prawns, crayfish, clams and so on;
- Fish - any type, canned fish and smoked fish are allowed;
- poultry other than geese and ducks;
- Lean Meat - Veal, Rabbit, Beef, Lean Ham.Pork is not recommended, but you can still eat it, just choose lean cuts of meat;
- Offal - tongue, liver, kidney;
- eggs;
- Zero Fat Dairy Products.
In the second stage, vegetables are included in the menu, but only those that contain a minimum of carbohydrates.These include:
- Tomatoes, lettuce, radishes, pumpkins, peppers, leeks, scallions, onions, radishes, green beans, spinach, chicory, zucchini, cucumbers, all types of cabbage, celery, radishes, chard, beets, eggplant, asparagus, mushrooms, soy are also allowed.
The diet of the remaining level is not so strict, it develops significantly, more foods and drinks containing carbohydrates are introduced into it.Let's look at each stage in more detail.
Attack level
This is the most difficult, but also the most effective level.During that time, the metabolic process changes, the fat breakdown process is activated and the greatest weight loss occurs.Despite the great effectiveness of the attack level, it is not recommended to get carried away for too long, as it can be dangerous to health.
The duration should directly depend on the number of kilograms you want to lose during the diet:
- If you intend to lose 5 kilograms or less during the whole diet, the attack level should last 2 days;
- 6-10 kilograms-from 3 to 5 days;
- 11-20 kilograms from 6 to 7 days
- More than 20 kilograms - from 7 to 10 days.
The Dukan protein diet in the first stage, depending on the initial weight, makes it possible to get rid of 2 to 6 kilograms.During that time, you are allowed to eat only protein foods, the list given above.In addition, moderate amounts of non-black, herbal and green tea, rosehip infusion and coffee are allowed.To prepare the dish and season, you can use salt, gelatin, yeast, soy sauce, vinegar, lemon juice, mustard, herbs, spices, half a medium onion a day, dill and parsley.To make it easier for you to make the right diet, we suggest that you familiarize yourself with the sample menu.
Diet of Pierre Dukan - Menu Attack
First day
- low-fat bran yogurt, a few hard-boiled eggs and tea;
- aspic tongue;
- Fish fillets are marinated in herbs and lemon juice and then grilled.
Second day
- omelette and coffee;
- chicken soup with herbs;
- Beef stew.
The third day
- cottage cheese and coffee;
- cut fish;
- portion of boiled seafood.
The fourth day
- boiled chicken, tea and yogurt;
- Beef steaks are fried in a non-stick pan without adding fat or oil.
- Grilled fish.
The fifth day
- eggs, milk or tea with milk;
- fish soup with additional herbs;
- Chopped Chicken Cutlets.
In order not to break, you can not allow yourself to feel hungry, so give yourself snacks.Any product suitable for them, of course, is allowed.For example, you can prepare cuts or slices, stock on yogurt or cottage cheese;In addition, even a glass of regular milk or kefir will be a good snack.
Alternation stage
Unlike the first, the second stage of the Dukan diet also includes vegetables in the diet, but only those that do not contain a lot of carbohydrates and starch.Their list is given above.But, unfortunately, you can't eat vegetables whenever you want.The whole point of the replacement phase is to alternate between protein-only days and protein-and-vegetable days.Replacement can be different, for example, today you eat only protein food, tomorrow protein and vegetables, the day after protein tomorrow again, and so on.Or you eat protein for two days in a row, and then supplement it with vegetables for two days in a row, again for two days of protein.
Change every day is considered the most gentle for the body, which is why, most often, it is recommended to adhere to it.But for overweight people, this may not be enough.Therefore, they should alternate between different types of food after three, four or five days.
During this period, it is advisable to increase the consumption of Bran to two spoons.The main list of products for the Dukan Diet, which consists of protein foods and vegetables at the alternative level, can be supplemented with a teaspoon of vegetable oil, citrus zest, basil and other additives that are allowed for "attack".
The introduction of vegetables into the diet allows you to make it very diverse.They can be eaten separately, making all kinds of salads, stews, ratatouille, and purees.Combine with meat, prepare soups, casseroles, bigus, omelets and so on.
You should eat this way until the desired results are achieved.Since the predicted weight loss at this stage is about one kilogram per week, it can last from one month to six months.
Consolidation stage
The main task of this stage is to maintain the new weight and prevent further increase;This can also be called consolidation of the results obtained.The Dukan Diet recommends consolidation at the rate of ten days per kilogram of body weight lost.In other words, if you managed to get rid of five kilograms during the first two stages, the third should be carried out for fifty days.
During this time, a gradual return to a normal diet begins.The consolidation level menu expands significantly and others are added to the food you eat, these are:
- 200 grams a day of any fruit, except grapes, cherries, dried fruits, figs, bananas.
- A spoonful of honey every day.
- 2 slices of coarse bread or rye bread;
- A serving (200 grams when prepared) of pasta, beans, lentils, couscous, corn and rice, plus some baked or cooked jacket potatoes.All these products can be consumed in the first half of the consolidation stage only once a week, in the second place - twice a week and one meal without adding oil.
- Fatty meat, but not more than once a week.
- 40 grams of low-fat hard cheese per day.
- The portion of vegetable oil allowed is increased to one tablespoon a day and bran to two and a half tablespoons.
In addition, during the first half of the integration phase, you are allowed to organize a "celebration" dinner or lunch for yourself once a week, where you are allowed to eat whatever you want and you can also drink a glass of wine.In the second phase, such dinners can be held twice a week.
But for this level there is one very important rule - make sure you see a protein day once every seven days, where you only eat protein food, like in the first phase.
Stabilization Stage
This is the last stage, the last and longest - ideally a lifetime.The main goal is to prevent further weight gain.In this phase, the Dukan Diet suggests building a menu based on the level of consolidation.However, it is not necessary to observe it as before, because small violations no longer lead to weight gain.
The main thing is to avoid old eating habits and observe three mandatory rules:
- Decide for yourself one day of the week where you will eat only protein and always stick to it.
- Eat three tablespoons of bran every day.
- Be more active, move more, walk, and best of all, go in for sports.
Who is the Dukan protein diet contraindicated?
First of all, people with serious problems with the gastrointestinal tract, kidney disease, liver disease, heart disease, and vascular disease should avoid the Pierre Dukan diet.In addition, such a diet can harm pregnant women and children, as well as those who work requiring great mental stress.