Gisele Bündchen, Kate Middleton, Jennifer Lopez and Penelope Cruz have already tried this French nutritionist's diet, now it's her turn! Pierre Dukan started dieting when one of his friends needed help fighting excess weight, so 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 to lose weight.
The main principle of the diet is to eat as much as you want and when you want! It is true that it is necessary to reduce carbohydrate intake and expand the protein diet, but this is not so difficult, protein in one form or another is present on our menu every day. 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 can become not just a diet, but a system of nutrition for many years of life, of course, at first you will have to 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 step, you must follow a few rules:
- drink 1. 5 - 2 liters of water a day;
- walk outdoors for at least 20 minutes a day;
- Do exercises;
- daily eat bran - 1, 5 - 3 tbsp. I. (for the prevention of constipation, which often accompanies protein diets).
If there was a sudden break during the diet, in the following 2 days: eat exclusively protein foods, sleep more, walk an hour a day, do not use salt, drink more water and extend the diet for 2 days.
Stage 1 - Attack
First of all, you need to calculate the duration of the attack:
- excess weight of less than 5 kg. – duration 1 – 2 days;
- 5-10kg. - 3 days;
- 10-20kg. – 3 – 5 days;
- 20-30kg. – 5 – 7 days;
- above 30kg. – 5 – 10 days.
Eligible products for the first phase
- all fish anyway;
- Seafood;
- skinless turkey and chicken meat;
- eggs;
- lean meat: rabbit, veal, horse and beef;
- lean ham (fat content 2 - 4%);
- low-fat dairy products: milk, cottage cheese, plain yogurt, kefir;
- spices, seasonings, vinegar, onion, garlic, lemon juice, salt in small amounts;
- 1. 5 st. I. oat bran;
- coffee, tea, herbal infusions (in limited quantities).
In total, you shouldn't get more than 72 types of protein products used in the diet - agree that's a lot.
All meals must be prepared without oil and fat. Sugar should be eliminated and its substitutes used, except 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 make your own menu. Its duration depends on what weight you want to achieve, when it is reached you can move on to the next stage of the diet, on average it is 2 to 6 months.
During all this time, you need to alternate days when you eat only protein foods and days when you can eat protein and vegetables. The alternation should take place according to the 1: 1 scheme (1 day protein, 1 day protein-vegetable), 2: 2, 3: 3, 4: 4 or 5: 5. The best option for the body is 1: 1 or 2: 2. A 5: 5 rotation is recommended if you need to lose more than 20kg.
approved products
- all first phase products;
- Non-starchy vegetables: cucumbers, tomatoes, peppers, radishes, all kinds of cabbage, zucchini, eggplant, squash, green beans, soybeans, asparagus, celery, spinach, lettuce, onions. They can be eaten raw, cooked, roasted;
- carrots and beets are allowed in minimal amounts once every few days (they contain sugar);
- mushrooms, pickled cucumbers, lemon, spices, mustard, agar-agar, soy sauce, yeast, gelatin, aspartame candies, bouillon cube, seaweed, tofu, skim milk powder, salt;
- 2 tbsp. I. oat bran a day.
Foods that are still allowed can be consumed at any time and in any quantity.
List of foods that can be consumed at most two servings a day:
- 30 gramscheese (up to 7% fat);
- 3 art. I. sour cream (up to 3% fat);
- 1 teaspoon cream (up to 4% fat);
- 125 gr. yogurt with fruit (0% fat);
- 150ml. soy milk;
- 100 gramsnatural soy yogurt;
- 1st. I. corn starch or soy flour;
- 100 gramsRhubarb;
- 100 gramspoultry meat sausages (up to 10% fat content);
- 1 teaspoon sweet soy sauce;
- 1st. I. goji berries;
- when cooking, you can add to the dish: 3 tbsp. I. wine, 3 drops of oil, 1 tbsp. I. ketchup.
Increase your daily walk to 20 minutes a day, and your total dairy consumption should not exceed 1 kg. In one day.
Due to the fact that vegetables appear in the diet, weight loss will become less noticeable, but don't worry, slowly but surely you will go towards your goal and make sure you achieve it!
Step 3 - Consolidation (Consolidation)
The length of this phase depends on how many pounds you've lost since starting the diet. Each kilogram corresponds to 10 days of consolidation. If, for example, you lost 7 kilos, the third stage will take 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);
- 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 st. I. oat bran.
2 times a week you can pay:
- lentils and other legumes (no more than 220 gr. );
- pasta (220 g) with sauces or a little cheese;
- rice (125 g white and 220 g brown or with husk) and potatoes (1 - 2 pcs. ). Potatoes are best cooked with the skin on or baked in foil.
Another great innovation of this stage - "holidays of the soul" - is a meal twice a week, when you can eat whatever you want.
But one day a week should be exclusively protein.
Stage 4 - Stabilization
Only you yourself can determine the duration of this stage, perhaps it will become an energy 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 a day);
- play sports or just exercise in the morning for 15-20 minutes;
- choose a day of the week when you will eat exclusively protein foods (as in the first stage of the diet);
- eat unlimited amounts of protein foods and non-starchy vegetables;
- 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.
Diet advantages and disadvantages
The main advantages are, of course, unlimited use of allowed 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 give them back. Also, in the first phase, the weight literally disappears, which gives a great incentive to continue following the rules of the diet, and the food is very diverse and gives room for imagination when preparing various dishes. So there will be no problems with food at home, at a party or at work.
Disadvantages include the high cost of seafood and some varieties of fish and meat, it is also an imbalance in the diet, which can lead to a lack of vitamins.