Gisele Bundchen, Kate Middleton, Jennifer Lopez and Penelope Cruz have already tried this French nutritionist's diet, now it's your turn! When Pierre Dukan started a diet, a friend of his needed help fighting overweight, and he devised a diet for him with fantastic results. Twenty years later, the book "I Can't Lose Weight" was published, making him famous far beyond his native France and helping millions lose weight.
The main principle of diet is to eat as much as you want! Granted, it's necessary to cut back on carbohydrates and expand a protein diet, but it's not that hard, and we have protein in one form or another on our daily menus. This diet will not only help you lose weight, but also maintain the weight gain that many other diets cannot boast.
The Dukan diet can become not just a diet, but a nutritional system that lasts for many years, of course, at first you will have to change your menu, but soon you will forget that you can eat different foods.
The diet consists of four phases: the first two allow you to lose weight, and the third and fourth consolidate the results.
At each stage, you must follow some rules:
- Drink 1. 5 - 2 liters of water per day;
- Walk outdoors for at least 20 minutes each day;
- do exercises;
- Eat bran daily - 1. 5 - 3 tablespoons. l. (for the prevention of constipation that often accompanies protein diets).
If there is a sudden breakdown during the diet, the next 2 days: eat only protein food, sleep more, walk 1 hour a day, no salt, drink more water, extend the diet for 2 days.
Phase 1 - Attack
First, you need to calculate the duration of the attack:
- Overweight less than 5 kg. – duration 1 – 2 days;
- 5 - 10 kg. - 3 days;
- 10 - 20 kg. - 35 days;
- 20 - 30 kg. – 5 – 7 days;
- over 30 kg. – 5 – 10 days.
Qualified products in the first stage
- all fish in any form;
- seafood;
- skinless turkey and chicken;
- Egg;
- Lean meats: rabbit, veal, horse and beef;
- Low-fat ham (2 - 4% fat);
- Low-fat dairy products: milk, cottage cheese, natural yogurt, kefir;
- Spices, seasonings, vinegar, onion, garlic, lemon juice, salt in moderation;
- 1. 5 st. l. Oat bran;
- Coffee, tea, herbal infusions (limited quantities).
Overall, you should get no more than 72 protein products for your diet - agree that's a lot.
All meals must be oil and fat free. In addition to fructose, glucose, and sorbitol, sugar must be eliminated and its substitutes used.
Phase 2 - Cruise (alternating)
At this stage, vegetables appear - 28 items, with a total of protein products, to get 100 products from which you can make your own menu. Its duration depends on the weight you want to achieve, and when it is reached, you can move on to the next phase of the diet, which averages 2 to 6 months.
During this time, you need to alternate between days when you only eat protein foods and days when you can eat protein and vegetables. Alternation should be done on a 1: 1 (1 protein day, 1 protein-vegetable day), 2: 2, 3: 3, 4: 4 or 5: 5 regimen. The best choice for the body is 1: 1 or 2: 2. If you need to lose more than 20kg, a 5: 5 rotation is recommended.
Approved product
- All products in the first stage;
- Non-starchy vegetables: cucumbers, tomatoes, peppers, radishes, various types of cabbage, zucchini, eggplant, squash, green beans, soybeans, asparagus, celery, spinach, lettuce, onions. They can be eaten raw, cooked, baked;
- Allow small amounts of carrots and beets (they contain sugar) every few days;
- Mushrooms, gherkins, lemons, spices, mustard, agar, soy sauce, yeast, gelatin, aspartame, bouillon cubes, seaweed, tofu, skimmed milk powder, salt;
- 2 tablespoons. l. Oat bran daily.
Foods that are still allowed can be eaten in any quantity at any time.
List of foods to eat no more than two servings per day:
- 30 grams. cheese (up to 7% fat);
- 3 Art. l. Sour cream (up to 3% fat);
- 1 teaspoon cream (up to 4% fat);
- 125 grams. fruit yogurt (0% fat);
- 150 ml. soy milk;
- 100 g. soy natural yogurt;
- 1st. l. Corn starch or soybean meal;
- 100 g. rhubarb;
- 100 g. poultry sausages (up to 10% fat);
- 1 teaspoon sweet soy sauce;
- 1st. l. Lycium barbarum;
- When cooking, you can add to the dish: 3 tbsp. l. wine, 3 drops of oil, 1 tbsp. l. Tomato paste.
Increase walking to 20 minutes per day and total dairy intake of no more than 1kg. in one day.
Due to the presence of vegetables in the diet, the weight loss effect will be less noticeable, but don't worry, slowly but surely, you will be moving towards your goals and it will be achieved!
Stage 3 - Integration (Integration)
The duration of this phase depends on how many kilograms you have lost since you started the diet. Each kilogram is a 10-day consolidation period. For example, if you lose 7kg, the third phase will last you 70 days.
The menu became similar to a pre-diet regular meal, including:
- Products of the first two stages;
- 2 slices of bread;
- Several times a week, you can eat pork, bacon, and lamb in any amount;
- 40 grams. hard cheese without mold (up to 40% fat);
- Part of fruit, except bananas, grapes, cherries, sweet cherries, figs. One serving is a slice of melon or watermelon, an apple or an orange or a pear, 200 grams. berry;
- 2. 5 st. l. Oat bran.
2 times a week, you can afford:
- Lentils and other legumes (up to 220 grams);
- Pasta (220 g) with sauce or a little cheese;
- Rice (125g white and 220g brown or unpeeled) and potatoes (1 - 2). Potatoes are best cooked with the skin on or baked in foil.
Another great innovation at this stage - "holidays for the soul" - is eating twice a week, when you can eat whatever you want.
But one day a week must be entirely protein.
Stage 4 - Stabilize
Only you can decide how long this phase lasts, and maybe it will be the powertrain for many years to come.
In order not to return weight, follow simple and useful rules:
- walk at least 20 minutes a day;
- eat oat bran (3 tablespoons per day);
- engage in sports or exercise for 15-20 minutes in the morning;
- Choose to eat only protein foods one day a week (as in the first phase of the diet);
- Eat unlimited protein foods and non-starchy vegetables;
- Once a day, you can eat fruit or berries;
- 2 slices of bread, 1 slice of cheese and 2 starchy foods are allowed per day;
- Drink 1. 5 - 2 liters of water daily.
Advantages and disadvantages of diet
Of course, the main advantage is the unlimited use and efficiency of the food allowed. Thanks to dieting, you can lose dozens of pounds of extra pounds, and not only get rid of them, but never come back. In addition, in the first stage, the weight is literally lost, which is a great incentive to continue following the dietary rules, the food is very varied, and there is room for imagination when preparing various dishes. So, whether at home, at a party, or at work, food should be no problem.
Disadvantages include the high cost of seafood and certain varieties of fish and meat, and an unbalanced diet that can lead to vitamin deficiencies.