Menu for every day and table of allowed foods for the most popular diet.
The diet of the French nutritionist Pierre Dukan is perhaps one of the most popular diets in the world.Invented in the late 90s of the last century, the Pierre Dukan diet immediately won the love and trust of hundreds of thousands of adherents around the world.The essence of the Dukan diet is simple: as few carbohydrates as possible, as much protein as possible.The author of the Dukan diet was guided by the diet of a primitive hunter and gatherer.According to Dukan, our body, and especially its requirement for essential nutrients, has remained practically unchanged since the times when the main source of food were edible herbs and roots, which were collected by women, and animal meat, which was obtained by men.But sugar, white flour and other products that form the basis of the diet of modern man were not familiar to the primitive ancestor.And now, when we switch to our usual diet, we get fat, fat and sick.Pierre Dukan's diet is designed in such a way as to bring the diet as close as possible to the “natural” one and thus force the body to remember those times when the muscles were strong and the fat layer was lean.
Start of the Dukan diet
The Dukan diet is based on four phases.Two of them are designed for weight loss, two are designed to prevent the so-called "yo-yo effect", when the weight lost through diet returns.Furthermore, it is assumed that the weight should stabilize already halfway between the two phases.Where to start with the Dukan diet?The easiest way is to start from the first phase, which takes two to seven days.
Despite its short duration, the first phase of the Dukan diet, the so-called attack, is very effective: after it, on average, up to 4 kilograms of excess weight are lost.
This is followed by a second phase, the alternation, which is longer and aims to stabilize the weight loss.If all goes well, in the second phase of the Dukan diet you will lose about a kilogram per week.The duration of this phase is calculated individually, depending on how much excess weight a person wants to lose on the Dukan diet.
The third phase of the Dukan diet is aimed at consolidating the results achieved.Its duration is calculated with a simple formula: 10 days of diet for every kilogram lost.Let's say if you lost 10 kilograms, the third phase would last 100 days.
After completing the third phase, the final phase of the Dukan diet begins, the fourth phase, which lasts a lifetime.But do not be afraid: in the fourth phase of the diet, you only need to return to a strict set of foods one day a week.In the rest of the time it is only important to eat oat bran every day, drink enough water and walk at least 20 minutes every day.
According to Pierre Dukan, as a result of the “reprogramming” that occurred with the help of attacks, the body learns to use proteins and not carbohydrates as the basis for energy.In addition, during the passage of all stages of the Dukan diet, a person comes to the most suitable body weight and size, an individual norm that best suits his lifestyle, height, age and other parameters.
Phases of the Dukan diet
So, the first phase of the Dukan diet - the attack - allows you to see the first results of the diet within a few days after its start.During an attack, it is important to consume 1.5 tablespoons of oatmeal per day, walk at least half an hour a day and be sure to drink 1.5 - 2 liters of water.As for foods that can be consumed in the first phase of the Dukan diet, the basis is protein foods.Protein foods that are low in fat and carbohydrates can be consumed in almost unlimited quantities.In addition, in the first phase of the Dukan diet, it is allowed to consume foods that do not contain proteins, but which contain almost no carbohydrates and fats - first of all, of course, these are different drinks.In the first phase of the Dukan diet, 72 foods with high protein content are allowed: such a variety of foods allows you to make the diet comfortable for almost all people, even for those who do not tolerate dietary restrictions very well.
The second phase of the Pierre Dukan diet, "alternation", should stabilize the result achieved.At this stage, vegetables are added to protein products (with the exception of those that contain starch, for example, potatoes, corn).Both vegetables and protein-rich foods can still be consumed in almost unlimited quantities, the main thing is to follow the principle of alternation: eat exclusively protein foods one day and proteins with vegetables the second.It is still necessary to eat oatmeal every day: at this stage it is already two spoons a day.In general, oatmeal is one of the main products of the Dukan diet.Oat bran is rich in proteins, helps maintain a feeling of satiety, is good for heart function and also stimulates intestinal motility.
In the second phase of the diet it is also important to drink up to two liters of clean water a day and dedicate at least half an hour a day to physical activity.
During the third phase of the diet, you can eat unlimited amounts of proteins and vegetables, and you can also add fruits and dairy products.Here are the basic rules of the third phase of the Dukan diet:
- you can eat fruits, except bananas, grapes, cherries, dried fruits and nuts;
- Every day you can eat two pieces of rye bread and 40 g of hard cheese;
- twice a week you can eat pasta with tomato sauce, 225 g of couscous, bulgur or millet, lentils, beans and potatoes (all without oil);
- You can include lamb, pork and bacon in your diet several times a week.
Remember that the duration of this phase of the Dukan diet depends on how much excess weight you lose in the process: each kilogram lost is "worth" 10 days of dieting.
The fourth phase of the Dukan diet involves a return to the usual type of diet, but there are some rules that those who do not want to lose the results obtained should follow.Here are the rules of the fourth phase of the Dukan diet:
- Eat only protein foods one day a week.
- Drink at least two liters of water a day.
- Walk for at least 20 minutes every day.
- Eat three tablespoons of oat bran every day.
Dukan diet: products and recipes
The list of products allowed for the Dukan diet is wide and varied enough to be able to combine a complete and rich menu.Indeed, the daily menu of the Dukan diet is quite diverse.
So, during the first phase of the Dukan diet, the following foods are allowed:
- lean beef, veal, rabbit;
- skinless chicken and turkey;
- lean ham;
- beef liver, chicken liver;
- any fish: boiled, grilled or steamed;
- any crustaceans and molluscs;
- up to two eggs a day;
- low-fat dairy products, natural yogurts;
- sugar substitutes, vinegar, spices, seasonings, garlic, onions, gherkins, salt (in small quantities), lemon juice (as a food additive), mustard.
The products allowed in the second phase of the Dukan diet are the same as the first, to which vegetables are added: artichokes, asparagus, aubergines, tomato, turnip, broccoli, cabbage (white, red, savoy, cauliflower or Brussels sprouts), celery, chicory, courgettes, cucumbers, greens, beans, leeks, mushrooms, onions, peppers, pumpkin, radishes, leafy vegetable salads, sorrel, soya, spinach.
Recipes for the Dukan diet are generally quite simple: the main rule is as few carbohydrates and sugars as possible and as many proteins and vegetables as possible.This way you can modernize your usual recipes, create new ones or take ready-made ones, of which there are a great many on the Internet.
How to calculate weight with the Dukan diet
To calculate weight with the Dukan diet you can use a simple formula: to lose the first 5 kg you need 2 days of attack, 15 days of alternation and 50 days of consolidation.Every subsequent 5 kg adds 1 day of attack, 35 of alternation and another 50 of consolidation.Of course, these recommendations for calculating weight are approximate and depend on the individual characteristics of the body.
Who is not suitable for the Dukan diet?
The Dukan diet has its contraindications.Therefore, following this nutritional plan is not recommended for people suffering from: kidney disease, liver disease, metabolic disorders, gout.Furthermore, the Dukan diet is not suitable for pregnant and breastfeeding women and for children under 18 years of age.