The Dukan diet is one of the most popular ways to lose weight. This game was developed by a nutritionist from France, Pierre Dukan. The essence of the diet — eating only the allowed foods in any quantity.
The basic principles of the Dukan diet
The basis of the diet according to the methodology of Pierre Dukan has laid down the limitation of some nutrients. In particular, the reduced consumption of carbohydrates and fats. The power is shifting in favor of protein foods. As such, the limitations in the amount of food consumed no. Is it not happiness? Eat as much as you want and lose weight. However, lovers of chocolate, sugar, biscuits and candy have more difficult. Because these products be excluded from the diet.
It has long been known that protein is the main building material for muscles in the human body. Its importance in any way cannot be understated. In the protein is 80% non-essential amino acids and 20% of the amino acids to synthesize which the body can not. However, these 20% are in different types of products. That is why it is important to eat a variety of protein products. Then the body will get a complete set of amino acids important for the body.
An important difference from other diets is the existence of clear stages. Break them and rearrange them in any case impossible. Dropping weight with four diet phases:
- Attack.
- Alternation.
- Stabilization.
- Consolidation.
The first two components clearly aimed at reducing weight. And the last two help to fix the result for a long time. In the complex, it helps to avoid the effect of "yo-yo".
The effect of "yo-yo" is the probability of following a diet to return not only the original weight but add a few extra pounds.
The pros and cons of the diet
It is necessary to say about the undoubted advantages of the diet. If done according to the rules, the extra weight is not returned. New body weight remains at the same level for a long time. The main rule is that after the diet you can not immediately begin to eat everything that comes handy. You need to follow the recommendations of a nutritionist.
Plus diet is the fact that there are no feelings of hunger. The diet includes 100 different foods that you can eat. As a result, there is a special feeling to the limitations of, for example, any mono diets. At losing weight from starvation do not occur dizziness and fainting.
But it is important to mention the cons of the Dukan diet. They are few, but they are:
Before starting a diet it is important to consult with your doctor. All diets there are contraindications.
- Quite a high workload on the internal organs. This is especially true of the kidneys. Large formation of ketone bodies from protein products should promptly be removed from the body. The main burden here is on the kidneys. If they fail to cope, in the blood plasma may increase the concentration of ketone bodies.
- Losing weight can taste the acetone in my mouth. Feeling slightly worse.
- Protein diet can lead to constipation.
- In addition, a sharp decline in fat consumption can have a negative impact on women's health.
Also your doctor should talk about vitamins. If you limit the consumption of certain products, along with them, will cease to be a nutrients that the body needs.
Food rules at each stage of the Dukan diet
As mentioned earlier, the Dukan diet consists of four phases. At each phase of the diet you can eat a certain list of products. To add something to the list of products in any case impossible.
During the diet are allowed to eat oat bran. They are necessary in order to reduce the risk of constipation.
1 diet phase — "Attack"
The first stage of the diet lasts from two to seven days depending on the desired result. Called stage the attack because right now there is a sharp reduction of carbohydrates and fats in the diet. Special products stimulate the body to break down fats. Metabolism is accelerating and losing weight. During this phase you can lose up to 4 kilograms of excess weight. It is important to use only allowed 72 protein product.
Phase 2 diet — "Alternation"
This stage can last from weeks. Maximum period is not limited and depends on the desired result. In an average week, lost about 1 kilogram. Phase "alternation" is also called "cruise". To the existing 72 products added 28 vegetables.
Stage 3 of the diet is "Pinning"
This phase is necessary in order to consolidate the results already achieved. If after two phases to abruptly enter in the menu of many high-calorie foods, the weight will come back. According to the rules, which were developed by Pierre Dukan, the consolidation should last 10 days for every kilo that has been lost in the past weeks.
Stage 4 of the diet — "Stabilization"
Stabilization is proper nutrition. Time limits no. Phase "Stabilization" should not become a stage, and lifestyle.
The menu for each day of the diet
There are many free resources where there are recipes with photos for people who follow the Dukan diet. Due to the huge table with the permitted foods, you can create tasty and hearty meals.
Below is a sample diet for each day of the diet. Skipping meals is not desirable.
The average duration of the first phase of the diet is 7 days. You can invent your own menu for the whole week and can be guided to the following list. Each woman must decide what is more convenient in her case.
Monday:
- Breakfast — scrambled eggs and coffee.
- Lunch — burgers, chicken and yogurt.
- Snack — cottage cheese.
- Dinner — seafood and tea.
Tuesday:
- Breakfast — cheese pie, and tea.
- Lunch — meat soup with boiled eggs.
- Snack — yogurt.
- Dinner — burgers and tea.
Environment:
- Breakfast — bread, bran with cream cheese and coffee
- Lunch — cutlets of fish.
- Snack casserole of cheese.
- Dinner — baked meat and yogurt.
Thursday:
- Breakfast — scrambled eggs, coffee with salted salmon.
- Lunch — soup with bread made from bran.
- Snack — cottage cheese.
- Dinner — chicken fillet grilled and tea.
Friday:
- Breakfast — bread with bran with ham, Turkey and coffee.
- Dinner — boiled beef tongue.
- Snack — cheese casserole.
- Dinner — boiled shrimp and tea.
Saturday:
- Breakfast — pancakes made from bran and tea.
- Lunch — soup with meatballs.
- Snack — cottage cheese pancakes.
- Dinner — fish stew and tea.
Sunday:
- Breakfast — poached egg and coffee.
- Lunch — soup with meatballs.
- Snack — yogurt.
- Dinner — Turkey meatballs and yogurt.
In the second phase of the diet you can introduce some foods that contain carbohydrates. Stage duration is chosen individually. Below are the food options for the week.
Monday:
- Breakfast — scrambled eggs and coffee.
- Lunch — burgers, chicken and yogurt.
- Snack — cottage cheese.
- Dinner — seafood and tea.
Tuesday:
- Breakfast — cheese pie, and tea.
- Lunch — meatballs, fish and a salad of cucumbers, tomatoes and lettuce with lemon juice.
- Snack — yogurt.
- Dinner — burgers and tea.
Environment:
- Breakfast — bread made from bran with salted fish and coffee
- Lunch — vegetable soup with beef.
- Snack — pancakes from bran and tea.
- Dinner — baked meat, salad and yogurt.
Thursday:
- Breakfast — scrambled eggs with ham and coffee
- Lunch — soup with bread made from bran.
- Snack — cottage cheese.
- Dinner — a loaf of meat with melted cheese and tea.
Friday:
- Breakfast — bread with bran with ham, Turkey and coffee.
- Dinner — boiled beef tongue.
- Snack — cheese casserole.
- Dinner — vegetable stew with Turkey and tea.
Saturday:
- Breakfast — pancakes made from bran and tea.
- Dinner — stewed liver of beef.
- Snack — cottage cheese pancakes.
- Dinner — fish stew with vegetables and tea.
Sunday:
- Breakfast — cottage cheese with yogurt.
- Lunch — soup with meatballs.
- Snack — yogurt.
- Dinner — burgers, fish and tea.
The third phase of the diet Ducane — "consolidation." The main diet about the same, but there are some nice add products. On Saturdays, you can add a glass of red wine for dinner. You can add any dessert. Main rule — do not order dessert and alcohol was in the diet one or two days in a row. Times a day one of the meals you can add berries, one banana or nuts. One or two times a week for lunch or dinner, you can add side dish (rice, pasta). But cook all dishes should be without oil.
This stage of the diet not designed for weight loss. Now the desired result should be obtained. It remains only to fix. Once a week you need to do a protein day of the week "Attack". Pierre Dukan suggests doing it on Thursday.
The fourth stage implies no restrictions. It is important to approach the process food efficiently and not to overeat. Preferably once a week to do a fasting day and eat only products from the phase of "attack".