Gisele Bundchen, Kate Middleton, Jennifer Lopez and Penelope Cruz have already tried this French nutritionist's diet, now it's your turn! Pierre Dukan started dieting when one of his friends needed help in the fight against excess weight, then he developed a diet that gave him excellent results. 20 years later, the book "I can't lose weight" was published, which brought him fame 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, every day there is protein in one form or another in our menu. 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 is not just a diet, but can become a nutritional system for many years, of course, you will have to make changes in your menu at first, but soon you will forget that you can eat differently.
The diet consists of four stages: the first 2 allow weight loss, 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;
- do exercises;
- eat bran daily - 1, 5 - 3 tbsp. l. (to prevent constipation often accompanied by a protein diet).
If a sudden violation occurs during the diet, the next 2 days: eat only protein foods, spend more time sleeping, walk for an hour a day, do not use salt, drink more water and extend the diet for 2 days.
Stage 1 - Attack
First you need to calculate the duration of the attack:
- overweight is 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;
- More than 30 kg. - 5-10 days.
Products suitable for the first stage
- all fish in any form;
- sea products;
- skinless turkey and chicken;
- eggs;
- lean meat: rabbit, veal, horse meat and beef;
- low-fat ham (fat content 2 - 4%);
- low-fat dairy products: milk, cottage cheese, natural yogurt, kefir;
- spices, spices, vinegar, onion, garlic, lemon juice, a small amount of salt;
- 1. 5 st. l. oat bran;
- coffee, tea, herbal infusions (in limited quantities).
In total, you should not buy more than 72 types of protein products used in the diet - agree that this is a lot.
All food should be prepared without oil or fat. Except for fructose, glucose and sorbitol, sugar should be excluded and its substitutes should be used.
Stage 2 - Cruise (Alternative)
At this stage, vegetables appear - 28 products, with protein products in total, 100 products are obtained, from which you can prepare your own menu. Its duration depends on what weight you want to reach, when you reach it, you can go to the next stage of the diet, on average it is from 2 to 6 months.
All this time, you need to alternate the days when you eat only protein foods and the days when you can eat protein and vegetables. The change 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. If you need to lose more than 20 kg, a 5: 5 rotation is recommended.
Approved Products
- all products from the first stage;
- non-starchy vegetables: cucumbers, tomatoes, peppers, radishes, all types of cabbage, zucchini, eggplant, pumpkin, green beans, soybeans, asparagus, celery, spinach, lettuce, onions. They can be consumed raw, boiled, cooked;
- carrots and beets are allowed in minimum quantities once every few days (they contain sugar);
- mushroom, gherkin, lemon, spices, mustard, agar-agar, soy sauce, yeast, gelatin, aspartame sweets, bouillon cube, seaweed, tofu, skim milk powder, salt;
- 2 tbsp. l. oat bran per day.
Still allowed foods can be eaten at any time and in any amount.
A list of foods with no more than two servings per day:
- 30 gr. cheese (up to 7% fat);
- 3 Art. l. sour cream (up to 3% fat);
- 1 ch. cream (up to 4% fat);
- 125 gr. yogurt with fruit (0% fat);
- 150 ml. soy milk;
- 100 gr. soy natural yogurt;
- 1 st. l. corn starch or soy flour;
- 100 gr. rhubarb;
- 100 gr. poultry sausage (fat content up to 10%);
- 1 ch. sweet soy sauce;
- 1 st. l. goji berries;
- while cooking, you can add to food: 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. in one day.
Since vegetables will appear in the diet, weight loss will be less noticeable, but do not worry, slowly but surely you will go towards your goal and be sure to achieve it!
Stage 3 - Consolidation
The duration of this phase depends on how many kilograms you have lost since the beginning of the diet. Each kilogram is 10 days of consolidation. If you have lost, for example, 7 kilograms, the third stage will last for you for 70 days.
The menu is similar to the usual diet before the diet and includes the following:
- products of the first two stages;
- 2 slices of bread;
- you can eat any amount of pork, pork and lamb several times a week;
- 40 gr. mold-free hard cheese (up to 40% fat);
- any part of the fruit except bananas, grapes, cherries, cherries, figs. A serving is a slice of melon or watermelon, an apple or an orange or a pear, 200 gr. berries;
- 2. 5 st. l. oat bran.
You can pay twice a week:
- lentils and other legumes (not more than 220 g);
- pasta with sauces or a little cheese (220 gr. );
- rice (125 g. white and 220 g. brown or without husk) and potatoes (1 - 2 pcs. ). Potatoes are best cooked in their skins or baked in foil.
Another great innovation of this stage - "soul holidays" are meals 2 times a week, you can eat whatever you want.
But one day a week should be only protein.
Stage 4 - Stabilization
Only you can determine the duration of this phase, perhaps it will become a power system for many years.
Follow simple useful rules so that the weight does not return:
- walk for at least 20 minutes every day;
- eat oat bran (3 tablespoons per day);
- do sports or exercise for 15-20 minutes in the morning;
- choose one day a week when you will eat only protein foods (as in the first phase of the diet);
- eat an unlimited amount of protein foods and non-starchy vegetables;
- you can eat fruit or berries once a day;
- 2 slices of bread, a slice of cheese and 2 starchy foods are allowed per day;
- drink 1, 5-2 liters of water per day.
Advantages and disadvantages of the diet
The main advantages, of course, are the unlimited use of permitted foods and efficiency. Thanks to the diet, you can get rid of dozens of extra pounds, and not only can you get rid of them, but you can't put them back. In addition, at the first stage, the weight literally disappears, which gives a great incentive to continue to follow the diet rules, and the food is very diverse and gives room for imagination when preparing different dishes. Therefore, whether at home, at a party or at work, there will be no problem with food.
Disadvantages include the high cost of seafood and some types of fish and meat, an imbalance in the diet that can lead to vitamin deficiencies.