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 developed a diet for him, which brought great 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 basic 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 expand the protein diet, but it is not so difficult, protein in one form or another is on our menu every day. This diet will help you not only lose weight, but also maintain the gained weight, which many other diets cannot boast of.
The Dukan diet can become not just 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 very soon you will forget that you can eat differently.
The diet consists of four phases: the first 2 allow you to lose weight and the third and fourth consolidate the result.
At each stage, you need to follow some rules:
- drink 1, 5 - 2 liters of water per day;
- walking outside for at least 20 minutes a day;
- do exercises;
- eat bran daily - 1, 5 - 3 tbsp. L. (for the prevention of constipation, which often accompany protein diets).
If suddenly there was a breakdown during the diet, the next 2 days: eat exclusively protein foods, take more time to sleep, walk for an hour a day, do not use salt, drink more water and extend the diet for 2 days .
Phase 1 - Attack
First of all, you need to calculate the duration of the attack:
- overweight less than 5 kg. - duration 1 - 2 days;
- 5 - 10 kg. - Three days;
- 10 - 20 kg. - 3 - 5 days;
- 20 - 30 kg. - 5 - 7 days;
- over 30 kg. - 5 - 10 days.
Products eligible for the first phase
- all fish in any form;
- seafood;
- skinless turkey and chicken meat;
- egg;
- lean meats: rabbit, veal, horse and beef;
- lean ham (fat content 2 - 4%);
- low-fat dairy products: milk, cottage cheese, natural yogurt, kefir;
- spices, seasonings, vinegar, onions, garlic, lemon juice, salt in small quantities;
- 1, 5 ° l. oat bran;
- coffee, tea, herbal teas (in limited quantities).
In total, you shouldn't get more than 72 types of protein products used in the diet - agree that that's a lot.
All meals must be prepared without oil and fat. Sugar must be eliminated and its substitutes used, with the exception of fructose, glucose and sorbitol.
Phase 2 - Cruise (alternate)
At this stage vegetables appear: 28 items, in total with protein products, you get 100 products, from which you can create your menu. Its duration depends on the weight you want to achieve, when it is reached, you can proceed to the next stage of the diet, on average it is from 2 to 6 months.
Throughout this time, you have to alternate between days when you only eat protein foods and days when you can eat protein and vegetables. Alternation 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. A 5: 5 rotation is recommended if you need to lose more than 20kg.
Approved products
- all products from the first phase;
- starch-free vegetables: cucumbers, tomatoes, peppers, radishes, 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, gherkins, lemon, spices, mustard, agar-agar, soy sauce, yeast, gelatin, aspartame sweets, bouillon cube, seaweed, tofu, skimmed milk powder, salt;
- 2 tbsp. L. oat bran per day.
Foods that are still permitted can be consumed at any time and in any quantity.
List of foods that can be eaten 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. fruit yogurt (0% fat);
- 150 ml. soya milk;
- 100 gr. natural soy yogurt;
- 1st l. corn starch or soy flour;
- 100 gr. rhubarb;
- 100 gr. poultry meat sausages (up to 10% fat content);
- 1 tbsp sweet soy sauce;
- 1st l. Goji berries;
- during cooking, you can add to the dish: 3 tbsp. L. wine, 3 drops of oil, 1 tbsp. L. Ketchup.
Increase your daily walking to 20 minutes a day and your total dairy consumption should not exceed 1kg. in a day.
Due to the fact that vegetables will appear in the diet, weight loss will become less noticeable, but do not worry, slowly but surely, you will go towards your goal and make sure you achieve it!
Phase 3 - Consolidation (Consolidation)
The duration of this phase depends on how many kilograms you have lost since the start of the diet. Each kilogram is 10 days of consolidation. If, for example, you have lost 7 kilograms, the third stage will last 70 days for you.
The menu becomes similar to the usual diet before the diet and includes:
- products of the first two phases;
- 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 portion 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 gr. berries;
- 2, 5 ° l. oat bran.
2 times a week you can afford:
- lentils and other legumes (no more than 220 gr. );
- pasta (220 gr. ) with sauces 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 big news of this phase - "the holidays of the soul" - is a meal twice a week, when you can eat whatever you want.
But one day a week must be exclusively protein.
Phase 4 - Stabilization
Only you yourself can determine the duration of this stage, perhaps it will become a power system for many years to come.
In order for the weight not to come back, follow some simple useful rules:
- walk at least 20 minutes every day;
- eat oat bran (3 tablespoons per day);
- playing sports or just exercising in the morning for 15 - 20 minutes;
- choose one day a week when you will eat exclusively protein foods (as in the first phase of the diet);
- eat unlimited amounts of protein foods and vegetables that do not contain starch;
- once a day you can eat fruit or berries;
- 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 are, of course, the unlimited use of permitted foods 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. In addition, at the first stage, the weight literally disappears, which gives a great incentive to continue adhering to the rules of the diet, and the food is very diverse and gives room for imagination when preparing various dishes. Therefore, there will be no problems with food either at home, at a party, or at work.
The 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.