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 for him, which 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 and when you want! True, it is necessary to reduce carbohydrate intake and develop a protein diet, but this is not so difficult, protein in one form or another is in our menu every day. This diet will help you not only lose weight, but also maintain the weight gained, which many other diets cannot boast of.
The Dukan Diet can be not only a diet, but a nutritional system for many years of life, of course, at first you will have to make changes to your menu, but 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 results.
At each stage, you must follow some rules:
- drink 1. 5 - 2 liters of water a day;
- walk outside for at least 20 minutes a day;
- doing exercises;
- eat every day bran - 1. 5 - 3 tablespoons. l. (for the prevention of constipation, which often accompanies a protein diet).
If suddenly there is a breakdown during the diet, the next 2 days: eat protein food exclusively, take more time to sleep, walk for an hour a day, do not use salt, drink more water and continue the diet for 2 days.
Stage 1 - Attack
First of all, you need to calculate the duration of the attack:
- overweight less than 5 kg. – period of 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 that qualify for the first tier
- all fish in any form;
- seafood;
- skinless turkey and chicken meat;
- 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, seasonings, vinegar, onion, garlic, lemon juice, salt in small amounts;
- 1. 5 th. l. oat bran;
- coffee, tea, herbal infusions (in limited quantities).
In total, you should get no 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. Sugars must be eliminated and their substitutes used, except for fructose, glucose and sorbitol.
Stage 2 - Cruise (Alternate)
At this stage, vegetables appear - 28 items, in total with protein products, 100 products are obtained, from which you can create your own menu. The duration depends on the weight you want to achieve, when it is achieved, you can proceed to the next stage of the diet, on average it is 2 to 6 months.
During this time, you need to alternate days when you only eat protein food, and days when you can eat protein and vegetables. Alternation should occur according to the scheme 1: 1 (1 day protein, 1 day protein-vegetables), 2: 2, 3: 3, 4: 4 or 5: 5. The best option for the body is 1: 1 or 2: 2. Round 5: 5 is recommended if you need to lose more than 20 kg.
Approved Products
- all products from the first level;
- non-starchy vegetables: cucumbers, tomatoes, peppers, carrots, all types of cabbage, zucchini, eggplant, pumpkin, green beans, soybeans, asparagus, celery, spinach, lettuce, onions. They can be eaten raw, boiled, baked;
- carrots and beets are allowed in minimal quantities once every few days (they contain sugar);
- mushrooms, mackerel, lemon, spices, mustard, gelatin, soy sauce, yeast, gelatin, aspartame candy, bouillon cube, seaweed, tofu, skimmed milk powder, salt;
- 2 tablespoons. l. oat bran daily.
Food that is still allowed can be eaten at any time and in any quantity.
List of foods that can be eaten no more than two meals a day:
- 30 gr. cheese (up to 7% fat);
- 3 arts. l. sour cream (up to 3% fat);
- 1 teaspoon cream (up to 4% fat);
- 125 gr. yogurt with fruits (0% fat);
- 150 ml. soy milk;
- 100 gr. soy natural yogurt;
- 1 st. l. corn flour or soy flour;
- 100 gr. rhubarb;
- 100 gr. sausage from chicken meat (up to 10% fat content);
- 1 teaspoon sweet soy sauce;
- 1 st. l. goji berries;
- when cooking, you can add a serving: 3 tbsp. l. wine, 3 drops of oil, 1 tbsp. l. tomato sauce.
Increase your daily walking to 20 minutes a day, and the total consumption of dairy products should not exceed 1 kg. in a day.
Due to the fact that vegetables will appear in the diet, weight loss will be less noticeable, but do not worry, slowly but surely, you will reach your goal and be sure to achieve it!
Stage 3 - Consolidation (Consolidation)
The duration of this stage depends on how many kilograms you have lost since the start of the diet. Each kilogram is 10 days of consolidation. If you, for example, have lost 7 kilograms, then the third stage will last 70 days for you.
The menu becomes similar to the usual diet before the diet and includes:
- products from 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);
- fruit parts, except bananas, grapes, cherries, sweet cherries, figs. The dish is a piece of watermelon or melon, apple or orange or pear, 200 gr. berries;
- 2. 5 th. l. oat bran
2 times a week you can:
- lentils and other legumes (no more than 220 gr. );
- pasta (220 gr. ) with sauce or a little cheese;
- rice (125 gr. white and 220 gr. brown or unpeeled) and potatoes (1 - 2 pcs. ). Potatoes are best cooked in their skins or baked in foil.
Another great innovation of this stage - "holiday of the soul" - is eating 2 times a week, when you can eat whatever you want.
But one day a week must be exclusively protein.
Stage 4 - Stabilization
Only you yourself can determine the duration of this stage, perhaps it will be the power system for the next few years.
So that the weight does not return, follow the simple rules that are useful:
- walk at least 20 minutes every day;
- eat oat bran (3 tablespoons daily);
- go in for sports or just exercise in the morning for 15 - 20 minutes;
- choose one day a week when you will eat protein food exclusively (as in the first stage of the diet);
- eat an unlimited amount of protein foods and vegetables that do not contain starch;
- once a day you can eat fruits or berries;
- 2 slices of bread, a piece of cheese and 2 starchy foods per day are allowed;
- drink 1. 5 - 2 liters of water a day.
The pros and cons of the diet
The main advantage is, of course, the unlimited use of permitted food and 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 back. In addition, at the first stage, the weight literally disappears, which provides a great incentive to continue to adhere to the diet rules, and the food is very diverse and gives room for imagination when preparing various dishes. Therefore, there will be no problem with food either at home, or at parties, or at work.
Disadvantages include the high cost of seafood and some types of fish and meat, it is also an imbalance in the diet, which can cause vitamin deficiency.