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 the diet when one of his friends needed help in the fight against obesity, 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, when you want! Although it is necessary to reduce the intake of carbohydrates and expand the protein diet, this is not so difficult, protein in one form or another is part of our menu every day. Not only will this diet help you lose weight, but it will also keep off the weight you've gained, which many other diets can't boast of.
The Dukan diet can become not just a diet, but a nutritional system for many years of life, of course, you must first make changes to your menu, but very soon you will forget that you can eat differently.
The diet consists of four stages: the first 2 allow you to lose weight, and the third and fourth consolidate the result.
At each stage you must follow a few rules:
- drink 1. 5 - 2 liters of water per day;
- Get outside at least 20 minutes a day;
- Do gymnastics;
- eat bran daily - 1. 5 - 3 tbsp. l. (to prevent constipation, which often accompanies protein diets).
If there was a sudden breakdown during the diet, the next 2 days: eat exclusively protein foods, take more time to sleep, walk an hour a day, do not use salt, drink more water and lengthenthe diet by 2 days.
Stage 1 - Attack
First you need to calculate the duration of the attack:
- Overweight under 5 kg. – Duration 1 – 2 days;
- 5 - 10 kilos. - 3 days;
- 10-20 kilos. – 3 – 5 days;
- 20-30 kilos. – 5 – 7 days;
- over 30kg. – 5 – 10 days.
Eligible products for the first tier
- all fish in any form;
- Seafood;
- skinless turkey and chicken;
- eggs;
- lean meat: rabbit, veal, horse and beef;
- low-fat ham (fat content 2 - 4%);
- low-fat dairy products: milk, cottage cheese, plain yogurt, kefir;
- Spices, spices, vinegar, onions, garlic, lemon juice, salt in small quantities;
- 1. 5 pcs. 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 this is a lot.
All dishes must be prepared without oil and fat. Sugar must be eliminated and its substitutes used, with the exception of fructose, glucose and sorbitol.
Stage 2 - Cruise (alternating)
At this stage, vegetables appear - 28 items, a total of protein products, 100 products will be obtained, from which you can create your own menu. The duration depends on what weight you want to reach. When it is reached, you can proceed to the next phase of the diet. On average it takes 2 to 6 months.
All this time you need to alternate days when you only eat protein foods and days when you can eat proteins and vegetables. The change should be made 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 twist is recommended if you need to lose more than 20 kg.
Approved Products
- all first tier products;
- Non-Starchy Vegetables: Cucumbers, tomatoes, peppers, radishes, all cabbages, zucchini, eggplant, squash, green beans, soybeans, asparagus, celery, spinach, lettuce, onions. They can be eaten raw, boiled, baked;
- Carrots and beets are allowed in minimal amounts every few days (they contain sugar);
- Mushrooms, pickles, lemon, spices, mustard, agar-agar, soy sauce, yeast, gelatin, aspartame candy, bouillon cubes, seaweed, tofu, skimmed milk powder, salt;
- 2 TBSP. l. oat bran per day.
Food that is still permitted can be consumed at any time and in any quantity.
List of foods that can be consumed no more than two servings per day:
- 30 gr. cheese (up to 7% fat);
- 3 art. l. sour cream (up to 3% fat);
- 1 teaspoon cream (up to 4% fat);
- 125 gr. yoghurt with fruit (0% fat);
- 150 ml. soy milk;
- 100 gr. natural soy yoghurt;
- 1. l. corn starch or soy flour;
- 100 gr. rhubarb;
- 100 gr. Poultry sausages (up to 10% fat content);
- 1 teaspoon sweet soy sauce;
- 1. l. goji berries;
- When cooking, you can add to the dish: 3 tbsp. l. wine, 3 drops of oil, 1 tbsp. l. Ketchup.
Increase your daily walk to 20 minutes a day and total dairy consumption should not exceed 1kg. during the day.
Due to the fact that vegetables appear in the diet, weight loss will be less noticeable, but don't worry, slowly but surely you will get closer to your goal and you will surely achieve it!
Stage 3 - Consolidation (Consolidation)
The duration of this phase depends on how many kilograms you have lost since you started the diet. Each kilogram is 10 days of consolidation. For example, if you lost 7 kilograms, the third stage will last 70 days for you.
The menu is similar to the usual pre-diet diet and includes:
- products of the first two stages;
- 2 slices of bread;
- several times a week you can eat pork, bacon and lamb in any quantity;
- 40 gr. hard cheese without mold (up to 40% fat);
- a serving of fruit, except bananas, grapes, cherries, sweet cherries, figs. A serving is a slice of melon or watermelon, an apple or an orange or a pear, 200 gr. berries;
- 2, 5 pcs. l. oat bran.
2 times a week you can afford:
- Lentils and other legumes (no more than 220 g);
- pasta (220 gr. ) with sauces or some cheese;
- Rice (125 g white and 220 g brown or unpeeled) and potatoes (1 - 2 pieces). Potatoes are best cooked in their skins or baked in foil.
Another great innovation of this stage - "holiday of the soul" - is a meal twice a week where you can eat whatever you want.
But one day a week has to be all protein.
Stage 4 - Stabilization
Only you can determine the duration of this phase, maybe it will be a power system for 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);
- Play sports or just do exercises for 15 - 20 minutes in the morning;
- Choose one day of the week when you eat only protein foods (like in the first phase of the diet);
- Eat unlimited protein foods and vegetables that do not contain starch.
- once a day you can eat fruits or berries;
- 2 slices of bread, 1 slice of cheese and 2 starchy foods per day are allowed;
- Drink 1. 5 - 2 liters of water a day.
Pros and cons of the diet
The main advantages are of course the unlimited use of the allowed food and the efficiency. Thanks to the diet, you can get rid of dozens of extra pounds and not only get rid of them, but also not return them. In addition, at the first stage, the weight literally disappears, which is a great incentive to continue to follow the rules of nutrition, and the food is very diverse, leaving room for imagination in the preparation of various dishes. Therefore, there are no problems with food either at home, at a party, or at work.
The disadvantages include the high cost of seafood and some types of fish and meat, as well as an imbalance in the diet, which can lead to vitamin deficiency.