Gisele Bundchen, Kate Middleton, Jennifer Lopez and Penelope Cruz have already tried the diet of this French nutritionist, now it's your turn! Pierre Dukan went on a diet when one of his friends needed help in the fight against excess weight, then he developed a diet for him that brought excellent results. After 20 years, the book "I can't lose weight" was published, which brought him fame far beyond the borders of his native France and helped millions of people lose weight.
The main principle of the diet is to eat as much as you want and when you want! True, it is necessary to reduce the intake of carbohydrates and expand the protein diet, but it is not so difficult, proteins in one form or another are present on our menu every day. This diet will help you not only to lose weight, but also to maintain the weight gained, which many other diets cannot boast of.
The Dukan diet can become not only a diet, but a food system for many years, of course, at first you will have to change your menu, but very quickly you will forget that you can eat differently.
The diet consists of four phases: the first 2 allow you to lose weight, and the third and fourth consolidate the result.
At each stage you must follow some rules:
- drink 1. 5 - 2 liters of water per day;
- walk outside for at least 20 minutes a day;
- exercise;
- daily eat bran - 1, 5 - 3 spoons. l. (for the prevention of constipation, which often accompanies protein diets).
If there is a sudden breakdown during the diet, the next 2 days: eat only protein food, take more time to sleep, walk for an hour a day, do not use salt, drink more water and extend the diet for 2 days.
Phase 1 - Assault
First of all, you need to calculate the duration of the attack:
- overweight less than 5 kg. – duration 1 – 2 days;
- 5 - 10 kg. - 3 days;
- 10 - 20 kg. – 3 – 5 days;
- 20 - 30 kg. – 5 – 7 days;
- over 30 kg. – 5 – 10 days.
Eligible products for the first stage
- all fish in any form;
- sea food;
- skinless turkey and chicken meat;
- eggs;
- lean meat: rabbit, veal, horse meat and beef;
- lean ham (fat content 2-4%);
- low-fat dairy products: milk, fresh cheese, natural yogurt, kefir;
- spices, spices, vinegar, onion, garlic, lemon juice, salt in a small amount;
- 1. 5 st. l. oat bran;
- coffee, tea, herbal infusions (in limited quantities).
In total, you should not get more than 72 types of protein products used in the diet - agree that it is a lot.
All meals must be prepared without oil and fat. Sugar must be eliminated and its substitutes must be used, except for fructose, glucose and sorbitol.
Phase 2 - Cruise (alternating)
In this phase, vegetables appear - 28 items, in total with protein products you get 100 products from which you can make a menu yourself. Its duration depends on the weight you want to achieve, when it is achieved, you can move on to the next phase of the diet, on average it is 2 to 6 months.
During all that time, you need to alternate days when you eat only protein foods, and days when you can eat proteins and vegetables. Alternation should take place according to the scheme 1: 1 (1 protein day, 1 protein-vegetable day), 2: 2, 3: 3, 4: 4 or 5: 5. The best option for the body is 1: 1 or 2: 2. A 5: 5 rotation is recommended if you need to lose more than 20 kg.
Approved products
- all products from the first phase;
- Vegetables without starch: cucumbers, tomatoes, peppers, radishes, all types of cabbage, zucchini, eggplant, pumpkin, green beans, soybeans, asparagus, celery, spinach, lettuce, onions. They can be consumed raw, cooked, baked;
- carrots and turnips are allowed in minimal quantities once every few days (they contain sugar);
- mushrooms, gherkins, lemon, spices, mustard, agar-agar, soy sauce, yeast, gelatin, aspartame sweets, bouillon cube, algae, tofu, skimmed milk powder, salt;
- 2 tbsp. l. oat bran daily.
Still allowed foods can be eaten at any time and in any quantity.
List of foods that cannot be consumed more than two portions a day:
- 30 gr. cheese (up to 7% fat);
- 3 art. l. sour cream (up to 3% fat);
- 1 tsp cream (up to 4% fat);
- 125 gr. yogurt with fruit (0% fat);
- 150 ml. soy milk;
- 100 gr. natural soy yogurt;
- 1 st. l. corn starch or soy flour;
- 100 gr. rhubarb;
- 100 gr. poultry meat sausages (up to 10% fat content);
- 1 tsp sweet soy sauce;
- 1 st. l. goji berries;
- when cooking, you can add: 3 tbsp. l. wine, 3 drops of oil, 1 tbsp. l. ketchup.
Increase your daily walk to 20 minutes a day, and the total consumption of dairy products should not exceed 1 kg. for one day.
Due to the fact that vegetables will appear in the diet, weight loss will become less noticeable, but do not worry, slowly but surely you will go towards your goal and you will definitely achieve it!
Phase 3 - Consolidation (Consolidation)
The duration of this phase depends on how much weight you have lost since starting the diet. Each kilogram is 10 days of consolidation. If, for example, you have lost 7 kilograms, then the third phase will last you 70 days.
The menu becomes similar to the usual diet before the diet and includes:
- produces the first two phases;
- 2 slices of bread;
- several times a week you can eat pork, bacon and lamb meat in any quantity;
- 40 gr. hard cheese without mold (up to 40% fat);
- part of the fruit, except bananas, grapes, cherries, cherries, figs. A portion is a slice of melon or watermelon, apple or orange or pear, 200 gr. berries;
- 2. 5 st. l. oat bran.
2 times a week you can afford:
- lentils and other legumes (no more than 220 gr. );
- pasta (220 gr. ) with sauces or a little cheese;
- rice (125 gr. white and 220 gr. brown or unpeeled) and potatoes (1 - 2 pcs. ). Potatoes are best cooked in their skins or baked in foil.
Another great innovation of this phase - "holidays of the soul" - is a meal 2 times a week, when you can eat whatever you want.
But one day a week must be exclusively protein.
Phase 4 - Stabilization
Only you yourself can determine the duration of this phase, perhaps it will become an energy system in many years.
So that the weight does not return, follow simple useful rules:
- walk at least 20 minutes every day;
- eat oat bran (3 tablespoons per day);
- do sports or just do exercises in the morning for 15 - 20 minutes;
- choose one day a week when you will eat exclusively protein food (as in the first phase of the diet);
- eat unlimited amounts of protein foods and non-starchy vegetables;
- once a day you can eat fruit or berries;
- 2 slices of bread, a slice of cheese and 2 starchy foods per day are allowed;
- drink 1. 5-2 liters of water a day.
Advantages and disadvantages of diets
The main advantages are, of course, unlimited use of permitted food and efficiency. Thanks to the diet, you can get rid of dozens of extra pounds, and not only get rid of them, but also not to return them. In addition, in the first phase, the weight literally disappears, which gives a great incentive to continue to follow the rules of the diet, and the food is very diverse and gives room for imagination when preparing various dishes. Therefore, there will be no problem with food either at home, at a party, or at work.
Disadvantages include the high cost of seafood and some types of fish and meat, and there is also an imbalance in the diet, which can lead to vitamin deficiencies.