When overweight, a person starts looking for a suitable diet to lose weight. Since Dukan's diet is not strictly restricted, it is very popular among men and women. The main principle of the diet is to use only approved foods. The stage of the Dukane diet ranges from two days to six months, during which you should follow the rules of different menus. The qualified products of each period will be discussed in detail.
What is the Dukane Diet
The principle of the Dukan Nutrition System is very pleasant: you can eat without restriction and lose weight. However, not all foods are allowed, but certain foods. Pierre Dukan, a famous French physician who developed this nutritional system, claimed that people have the ability to eat normally without getting fat. To do this, you need to teach the body to use not only carbohydrates and fats as fuel, but also protein.
According to Ducan's requirements, the main requirement for weight stabilization is to observe this rule for the rest of your life: spend one day a week on protein foods. For the rest of the time, after determining the ideal personal weight, you can eat any food. Pierre Ducan believes that everyone's weight should correspond to age, height and many other personal parameters, not to fashion requirements.
Basic rules
The principle of the Dukane diet is based on dividing the diet into four stages. The first two stages are designed to ensure that the person does not gain weight. Reach normal weight at the end of the second phase. The third stage is to consolidate the results. The problem with being overweight is maintaining results. Anyone can easily lose weight, but it will gain weight after a while. When the weight is restored, the body's sensitivity to any diet decreases. The third stage is used to solve the problem. The fourth stage lasts for the rest of your life.
Duration
The first stage of the Dukane diet is as short as -2 to 7 days. The duration depends on the initial weight of the weight loss. For those who want to lose a little weight, two days are enough. For very obese people, it is recommended to stick to a protein diet for one week.
The second stage lasts longer. Some people manage to reach the required weight within 2 weeks, while others need 6 months.
The third step must be based on 10 days per kilogram lost. For example, if the weight is 5 kg, then this phase of the Dukane diet will last for 50 days.
Dukan System
According to the observation of Pierre Ducan, the consumption of protein products has brought people an amazing weight loss effect. To prevent weight gain, you should follow two rules: take a 20-minute walk a day and consume 3 tablespoons of oat bran a day. These are not strict dietary rules in order to have a beautiful figure and feel good. Let us consider all stages of the Dukan diet in detail.
Stage 1 attack
Approved products
What can you eat and what are the pros and cons of the attack phase? Prolonged intake of protein can negatively affect kidney health. However, this diet for 2-7 days will help reduce the burden on the body and adjust the weight.
Therefore, products in the "attack" phase are allowed:
- Meat.Low-fat varieties are popular: rabbit, turkey, chicken, horse meat, beef. Sometimes internal organs can be eaten: kidneys, liver, tongue.
- Egg white.Chicken is allowed, but quail is better. It is recommended to minimize the consumption of egg yolk during the diet.
- Fish, seafood.Everything is allowed. It is best to steam, boil or boil. Canned meat and fish are not allowed, and fried food is not allowed.
- Fermented milk and dairy products.All products are allowed, but without fat-up to 0. 5%. Dairy products cannot add sugar and artificial additives.
- Nuts.You can take a small amount every day, but it can only replace vegetable oil.
- Flax seeds.I need 3 teaspoons a day.
Menu
Approximate dining situation of the day in the first stage:
- Breakfast:Low-fat cheese, grilled chicken breast (200g), milk and sugar-free coffee;
- Lunch: Crab sticks or wheat bran muffins
- Lunch:Mongolian spicy beef, low-fat yogurt;
- Afternoon tea:Cinnamon pancakes;
- Dinner:Shrimp and garlic, chicken nuggets, green tea.
Phase 2 Alternation
If you have not met with your doctor before starting the first phase of the diet, it is useful to check blood cholesterol and sugar during this phase. If there are good signs, you can proceed to the second stage of the Dukan diet, also called a parade. It aims to achieve immediate weight loss. During the rotation phase, there is no limit to the number and frequency of meals. The main point of the second phase of the Dukane diet is the daily changes in protein and protein vegetables. We must not forget the way of drinking (about 2 liters of water per day).
Approved products
Oat bran is still a necessity in the diet. The protein product used is the same as the protein product allowed in the first stage. Vegetables have been added to it:
- All types of cabbage;
- Eggplant;
- Zucchini;
- Leek and onion;
- Cucumber;
- carrots;
- Beet;
- Spinach;
- Celery;
- Turnip, turnip;
- Bell pepper;
- Asparagus;
- Tomatoes;
- Green leaf salad;
- beans (green, green beans);
- Pumpkin;
- soybeans;
- Chicory.
Menu
At this stage, you can prepare desserts that can be used as snacks. It is forbidden to use any fruits containing natural sugars.
Sample menu for the second phase of the day:
- Breakfast:Vegetable foil, liver pate, cocoa powder roast;
- Lunch:Curd Blanchmanche;
- Lunch:Seafood soup, veal cooked in tomato sauce (200g), asparagus beans;
- Afternoon snack:oatmeal cookies;
- Dinner:Cooked mussels or oysters, add dill, ginger lemonade.
Phase 3 merger
The main goal of this stage is to get rid of eating habits in the gentlest way. The third stage of the Dukane diet adapts as much as possible to the new diet. In humans, the metabolic process is stabilized, the work of the digestive tract is normalized, and the parameters of the characters return to normal. If the first few stages of the Dukane diet are monotonous, the menu in the third stage will be more diverse. Fastening is already very easy to bear, mainly eating food within a reasonable range.
Approved products
What can be added to the diet during the merge phase:
- Fruit.You can use one of each snack. If we are talking about strawberries or raspberries, then a small part, if we are talking about watermelon or melon-a small slice. Dried fruits are strictly prohibited.
- Whole wheat bread.It is best to use bran or rye flour products. Do not exceed 2 tablets per day.
- Hard cheese.The fat content of the product must not exceed 50%. You can eat 40 grams per day.
- Meat, game and poultry.Each species is allowed to eat no more than once a week.
- Starchy foods.During the consolidation phase, durum pasta, peas, lentils, rice, potatoes and cereals can be gradually introduced into the diet.
Menu
If the first and second stages of the Ducan diet are more or less strict, then the third stage is where the creativity of the kitchen is. Every Saturday and Sunday (except Thursday), you can eat protein and vegetables, as well as vegetables that can be added. Thursday should be used only for protein foods-this is a very necessary measure to stabilize weight.
Explanation of the third stage example menu:
- Breakfast:A piece of hard cheese, a piece of whole wheat bread, low-fat yogurt, coffee;
- Lunch:cheese or casserole;
- Lunch:Squid macaroni, buckwheat soup and a slice of ham, freshly squeezed juice;
- Afternoon snack:Apple;
- Dinner:Baked potatoes and vegetables and a glass of milk.
Stage 4 stabilization
All stages of Dukane are dedicated to weight loss. There are hardly any restrictions imposed during the stabilization phase, but the premise is that you must follow some of the rules Pierre Dukan recommends that you follow throughout your life:
- Never too much;
- Keep the habit of regular walking or other physical exercises;
- Don’t forget to monitor the fluid flow (up to 2 liters of water per day);
- Protein one day once a week.
In addition, there are prohibited foods, including sugar and fructose. It is recommended to avoid moldy cheese and goat milk products. It is recommended not to eat large amounts of fruit-it is best to limit intake once a day. Only eat a limited amount of low-fat meat. The menu should be based on foods rich in protein and fiber rather than fat. You can drink a glass of red wine occasionally. It is recommended to completely exclude other alcohol from the diet as it stimulates appetite.
Approved products
In the stable phase, you can gradually return to your usual diet, but you must follow the new dietary rules. Food consumption should always be monitored to avoid weight gain.
Candies and carbonated drinks should be avoided. It is best to take a closer look at many vegetarian recipes. It is recommended to cook the vegetable salad without adding vegetable oil and season it with soy sauce or lemon juice.
Menu
After the step-by-step weight loss is over, since the allowable food list has been expanded to the maximum, it is much easier to prepare suitable food. The main goal of the stabilization phase is to strengthen the new nutritional system, which will prevent a person from further deviating from the path of achieving the desired goal.
Sample menu at the end of the day:
- Breakfast:A boiled egg, a slice of whole wheat bread with ham, coffee with cream;
- Lunch:Crab sticks or casserole chicken;
- Lunch:Sea fish ears, grilled eggplant;
- afternoon snack:a piece of melon seeds or watermelon;
- Dinner:Seafood coleslaw, broccoli casserole cheese, tea.