Dukan Diet: Principles, Menu, Diets and Suggestions for Nutritionists

Dyukan's Diet

The Dukang protein diet is considered one of the most effective diets today.She keeps collecting positive comments and has helped lose weight a lot.For example, it was the most beautiful bride she allowed to allow Prince William Kate Middleton.What you might have guessed is that the author of the diet is Pierre Dukan, a French doctor.

Pierre Dukan: Detailed description and principles

If you observe your diet correctly, Dukan's diet can enable you to achieve results quickly.The first stage, known as protein attack, will help speed up metabolism and burn fat in the shortest time, so after 5 days you will enjoy impressive results.

However, in order to achieve stable results, you need to adhere to Dr. Dukan for several months.If you need to, you can do your food exactly according to established principles throughout your life.The diet can limit carbohydrates and fats, with the focus on protein.The doctor himself believes that without enough protein, normal activity in the body is impossible.

Positive moments:A weight loss program allows you to eat anything at any time.The whole process is divided into four stages, in which you can easily lose your hateful kilograms and then not let them recover.

General rules for each stage

  1. Drink at least 1.5 liters of mineral or drinking water every day.
  2. You must use 1.5-3 tablespoons of oat bran daily and drink oats with water (constipation often occurs, and bran is provided as a means of prevention).
  3. Walk in the fresh air every day.
  4. Make sure to use vitamin preparations.

100 dietary products Dukan

The hundreds of coveted Dukans include 72 protein products and 28 species containing vegetable carbohydrates.Separated from the entire list is oat bran.They cannot be attributed to any category, but this is a very important element in the Dukan product list.Bran consumption is mandatory, although the recommended amounts vary in each of the four phases of the diet.

The basis of diet is a variety of protein products.To facilitate the perception of the list, they are divided into subcategories: meat products, poultry, fish, seafood, dairy products and eggs.

Meat products

  • Beef - fish fillets, beiftex, roast beef, steak
  • Veal - All parts, including ribs, if fat is removed
  • Konina - All parts except the lower abdomen
  • Beef tongue - except for oily back
  • Calm tongue
  • The language of the lamb
  • Liver, if there is no trend to cardiovascular disease
  • Bashturma
  • Any dried meat
  • rabbit
  • Busy veal kidney
  • Hot from low-fat pork (filled corners) - in the merge phase
  • In addition to the upper fat part, the lamb's ham - in the merge phase
  • Low-fat pork ham, except for the consolidation stage, except for the original debris

All kinds are prepared without the need for fat, vegetables and butter, sour cream.It can lubricate the pan with a napkin and lubricate it with a few drops of vegetable oil.It is recommended to boil meat, grill and bake in the oven.Mexi's meat is also baked in the form of meat patties.

Bird meat

  • Chicken - Except for the skin and lower wings
  • Türkiye - in any cooking process
  • Guinea poultry
  • Pigeon
  • quail
  • game
  • Lenten ham for poultry

It is recommended to boil or bake the birds.It should be prepared on the skin to make the meat not too dry, but make sure to eat it without skin.

fish

  • Barabulka
  • Drado
  • flounder
  • Crook Carp
  • carp
  • mullet
  • sprat
  • salmon
  • White
  • Mova
  • Uncle
  • sturgeon
  • halibut
  • Black-lined dog
  • Putassa
  • Saila
  • sardine
  • Herring
  • skateboard
  • mackerel
  • SOM
  • Zander
  • Cod
  • tuna
  • acne
  • trout
  • reluctantly
  • Parker
  • Smoked fish - any
  • Dried fish - any
  • Canned fish food - only own juice without refueling and tomatoes

Prepare fish without using oil and vegetables.Can be seasoned with oil-free sauce.Tuna, salmon and mackerel can be prepared with white wine sauce.

seafood

  • Crab stick
  • Crab
  • squid
  • All varieties of shrimp
  • crayfish
  • Omara
  • Trumpet player
  • sea urchin
  • Langustees
  • Sea scallops
  • media
  • Oyster
  • squid

Dairy products with 0% fat content:

  • Cow milk
  • Fool cheese
  • Fatty Kefir
  • Low-fat yogurt without sugar, fruits and berries
  • Fat Cheese - Stage Merger

You can eat dairy products with flavoring agents.Aspartan type artificial sweeteners are also allowed.

egg

  • egg
  • Quail eggs

Egg consumption is not limited, but it is necessary to monitor cholesterol levels.

Additives and seasonings

  • Similar milk powder
  • Synthetic sweetener aspartam
  • vinegar
  • garlic
  • coriander
  • Pepper and any other sharp seasoning
  • Parsley, basil and any other aromatic herbs
  • Onion Green and Legs - Minimum Quantity as Seasoning
  • Rods as additives for dishes with seasoning
  • Lemon - no sugar, such as seasoning for fish, seafood and meat
  • mustard
  • Brewer yeast
  • Salt - Minimum quantity
  • Synthetic vitamin preparations
  • Chewing gum without sugar

Starting from the second phase of the Dukan diet, several types of vegetables are allowed.Vegetables are the source of carbohydrates needed for brain nutrition.Without carbohydrates, the body's risk increases, so they should not ignore them

28 Vegetable Diet Dukan

  • eggplant
  • mushroom
  • squash
  • Chinese cabbage
  • Cabbage is colorful
  • Broccoli cabbage
  • Cabbage kohlrabi
  • Brussels cabbage
  • Leaf Salad - All Types
  • onion
  • Jode
  • Carrots - No more than 1 time a day
  • cucumber
  • The pepper is sweet
  • tomato
  • radish
  • turnip
  • radish
  • onion
  • Salad Chicory
  • Beets - no more than 1 time a day
  • celery
  • asparagus
  • Black-eyed peas
  • Pumpkin - in the merge phase
  • Dill
  • spinach
  • sorrel

The vegetables also have oil added.Prioritize fresh, cooked and baked vegetable dishes.

Completely limited products

  • Animal fat is prohibited during all dietary stages in Dukan
  • Vegetable oil only allows a few drops, these drops are lubricated in a pan while cooking
  • During the first two stages of the diet, starchy products are completely prohibited.

During the merge phase, 2 parts of the product containing 2 starch per week are allowed.this:

  • pale
  • rice
  • corn
  • pasta
  • whole wheat
  • Lentils
  • beans

All other products containing starch, including avocados, are prohibited until the end of the final stage of the diet.

  • Eat 40 grams of cheese in the three stages of the diet every day
  • You can eat bread from the stage and repair 2 pieces per day.The splendor of semolina and whole bread should be given priority.SDBA is completely banned.
  • Ice cream can be all stages, except attack, ice cream is better in milk cocktails.
  • Seeds are strictly prohibited for everything except pumpkins.
  • During the first two stages of the diet, fruits and berries are completely prohibited.

Starting from the merger phase, 1 portion of fruit consumption per day is allowed.this:

  • Apple - 1.every day
  • Strawberry - 1 dish
  • Raspberry - 1 dish
  • Melon-1 slice
  • Watermelon-1 slice
  • Grapefruit - 1 piece.
  • Kiwi - 2 PCs.
  • Persia - 1 pc.
  • Apricot - 2 PCs.
  • Pear - 1.
  • Nectar - 1.
  • Mango - Big half or 1 small

All other fruits and berries are prohibited at all stages of the diet.

  • Candies and candies are also excluded from the diet.

Important!When using sugar - replacement, it is best to consult your doctor first, as they are not always useful to the body.

The first phase of Diet Ducan: Attack

Dukan diet weight loss

It can last between three and ten days, depending on how much you need to lose weight.If you plan to lose up to 10 kg, it will take three days.If 10-20 kg, it is three to five days.For those who want to lose more than 30 kg of weight, the duration of the attack may be 5-10 days.

Attack is a powerful load of proteins in the body, and its metabolism begins to change and you will quickly eliminate fat.

In attack, the main food is protein products.During this time you may lose from two to six kilograms and you can eat more protein foods until it is fully saturated.

All dishes are cooked and have no fat (cooked, steamed or roasted, baked) because the ruler excludes foods that are too high.Apart from pure meat, all kinds of gifts from the ocean are perfect as they are low in calories and contain protein.

Plant food at the time of the attack was completely forbidden.You can only use seasonings and use plant products like onions, garlic, capers and lemons in a minimum amount to improve the taste of the dish.

Make sure to include oat bran in your diet.In Bran's attack you need to eat 1.5 tablespoons.Spoons per day.

As for the liquid, it must be consumed as much as possible.Drink mineral water, dietary stakes, green tea and tea, coffee on herbs.

How to lose weight in Dukan's diet

Important:At the start of the attack, you can experience increased fatigue, weakness, dry mouth.Maybe I was in a bad mood, irritability and unexpected hunger.Make sure you allow a sufficient quantity of products at any time.Eat as soon as possible.Avoid major exercise and any competitive attacks, but don't give up on walking and usual practice.After the third day of the attack, the hunger will disappear.

If you are not drinking enough water, constipation may begin after day 4 of the attack.Increase the amount of drunkenness every day.You can also drink a spoonful of paraffin oil at the end of the food.But avoid effective laxatives.

During the attack and alternation process, vitamin preparations are used.

The second phase of Diet Ducan: Alternating (Cruise)

One of the most important stages in the Dukan diet is alternating (or cruising).

At this stage, Dr. Dukan recommends allowing the use of carbohydrates protein (protein) days.Just like in an attack, the scheme depends on the weight you need to lose.In the 1:1, 2:2 or 3:3 sequence, up to 10 kg of alternating protein and protein vegetables.If you weigh too much, you will have to alternate -5:5.However, Dr. Dukan recommends resorting to the 5:5 program only in special cases.The most effective and safest thing is a 1:1 solution, or in extreme cases 2:2.

In the so-called age of protein and vegetables, you can eat nothing but vegetables on the list of allowed products.These are the 22 Dukan diets allowed.

Dr. Dukan

Since the hunger on the cruise is much lower than when the attack begins, the amount of products you consume will be significantly reduced.Don't make a big mistake and don't turn down protein products on days when carbohydrates are allowed.

All starch - containing vegetables is currently prohibited.These are beans, potatoes, corn, avocados, artichokes.In the same way, all cereals and cereals are prohibited.Low fat content does not exist and therefore no oil, including olives, can be consumed.

Every day, you can add 2 products to your diet:

  • Soy cream - 2 tablespoons.
  • 3-4%-1 teaspoon cream
  • Vegetable oil - a few drops on a napkin to wipe the Teflon pot before frying the product
  • Low-fat cheese (10%) - 20 g
  • Dried wine - 80g

It is also allowed to eat: gelatin, agar, garlic, algae, bar sauce, soy sauce, mustard sauce, vinegar, vinegar and perm, any spices, sugar substitutes and beverages, calorie content less than 1 kcal per 250 ml, tofu, tofu, dried milk.You can pamper yourself with crab sticks, but no more than eight pieces per day because they include starch.

Unlike protein products, it consumes no limit, and even on protein and vegetable days, you can only eat vegetables.Only eat before satisfying your hunger, not just one piece.

To add the salad, make a separate preparation of the oil based on the yogurt, kefir and balsamic vinegar in the added mustard, spice, dry or fresh herbs.In any case, do not add oil, sour cream or mayonnaise to the salad!

During the alternating stage, eat two tablespoons of oat bran a day.In the age of protein and protein and vegetables, bran should be part of the diet.

Reducing alternating weight is slower than attacking.In any case, it is dangerous not to try to speed up the process by changing the ratio of protein to protein vegetables.

The alternating phases continue until the desired weight is reached.

The third phase of diet: merger

The third stage of the Dukanov diet is called merger or consolidation.The duration of the third time depends on how much you lost during the first two periods.Each kilogram will be "consolidated" for 10 days.This is a very important stage.

This stage is the most difficult.In any unit, the body is trying to return the lost kilograms.To this end, it involves three mechanisms:

  1. Hunger is aggravated
  2. Reduced energy consumption, which is mainly to increase fatigue, sensitivity to cold, increased demand for sleep and rest, decreased hair growth and nails, and worsen memory
  3. The body's ability to extract calories from foods consumed is increasing: Enzymes appear in the small intestine in a way that divides the incoming elements so that the body can extract 30% of the calories from incoming products 30% more than normal

It is impossible to eliminate this effect, you just need to know how it behaves.If you lose 1 kg, the duration of this unpleasant effect is 10 days, 3 kg-1 month, while 9-10 kg is lost 3 months.Knowing about the time of his action, you should not panic, but accept unpleasant feelings.They won't be with you forever, they won't be with you forever.

Merge rules

  • First, calculate the approximate duration of the merge phase.You will need 10 days to consolidate each kilogram.
  • The process of alternating protein and vegetable products is completed.You can consume them every day.Together together according to your desires.
  • 1 day a week, you should keep protein without any additives to products containing carbohydrates.
  • During the integration process, you must get used to the consumption of food that the body has previously been forbidden.First, these are fruits, honey, vegetables that contain cereals and fatty starch.

In your daily diet, there are some fruits every day, 1 serving per day, 2 slices of bread made from semolina, hard cheese, 1 tablespoon of honey, some cereals and 2 portions of starchy vegetables.The most important thing is to be cautious without following your body, which requires much more than the new product you are ready to offer.

Finally, the main characteristics of the merge phase.You must arrange your cooking vacation regularly.During this long stage of the first half, the holiday meal should be once a week, the second half - 2 times.

Festive meals are lunch or evening meals, but better for dinner.In this meal, you can eat absolutely anything, especially the food you missed in your diet.But there are still two conditions that need to be followed here:

  • At least 2 days should be passed between holiday meals.
  • You do not have permission to add -in.

The holiday meal includes a first and 1st dish, dessert, aperitif and wine, all in a normal quantity.It is strictly forbidden to place additives on the board.The purpose of this holiday is that your body has long been deprived of biological pleasures, but it does need to.Your task during the holiday meal is to get the taste and feel full.In order to stop fighting for the lost kilogram return, the body must understand that you will not infringe on it in anything.

Dukan Diet Menu

Stage 4: Weight Stability

You finally weigh as needed.Now, your main task is to consolidate your achievements, rather than rolling up a set of thoughtless kilograms again.You continue to carry out your daily lifestyle without any strict restrictions and instructions.

To consolidate success, you just need to include some simple rules in your daily life:

  • As mentioned before, at the final stage of your diet, you are returning to the usual food.There are no greater restrictions on the product.The only important indicator is the amount of food consumed.Don't eat enough.
  • One day each week as a protein diet day.On this day, use only the protein products recommended to you during the attack phase.
  • Don't use a lot of fruit.Although you are allowed to use any product, fruit should focus more on fruit.Eat no more than once a day.
  • Reduce fish consumption.Try cooking dishes with smaller fish, or substituting it with another protein product.
  • These restrictions also involve products with high starch content, which are prohibited during the alternating stages.Potatoes should not be more than 2 times a week.
  • Limit salt consumption on protein day.
  • Watch the sports.Now you can do any type of exercise.
  • During the fourth phase of the diet, try to keep the amount of water used 2 liters per day.
  • It is strongly recommended to increase the amount of bran consumed.In this diet, they are in a special attitude and their number increases from stage to stage.Now, the amount of bran should be at least 3 tablespoons per day.

"What, how and why?": Answer the most common questions

Where to start Dukan’s diet?

First, you need to consult a doctor.Your body will be under severe stress during the first week, and if you are not ready or have contraindications for using a product, it is worth considering another diet.It is worth noting that if Ducan’s protein diet is not for you, then you will forever forget Mono-Diets.They can be even more dangerous to your body.

What should I do if the kidney or heart starts to get hurt during my diet?

Eat now.Any discomfort in your body means that your diet is not suitable for you.

A few days after the diet began, an unpleasant scent appeared from the mouth.Is it normal?

Yes, this is a normal body response to a dramatic increase in the mass of protein consumed.After 5-7 days, when the body gets used to it, the scent will disappear.But be aware of the specific odor of acetone in the skin or breathing.In this case, the diet should stop immediately and increase carbohydrate consumption dramatically, then consult a doctor and check the condition of the liver, kidneys and pancreas.

What exercise should you do?

If you tolerate diet and have no physical problems, you can handle any active exercise.

Will Dukan’s diet eliminate fat?

Diet only - no.Without a set of exercises, you won't be able to get the biggest results.This technology will help you normalize your metabolism in your body and bring your body to a regular state.

Is Dr. Dukan's vegetarian diet suitable for vegetarian food?

Yes, this is appropriate.But you need to understand that all nutrients of protein are the only vital nutrients for humans.The human body cannot synthesize it, but its function requires at least 1 gram of pure animal protein per day.If your vegetarianism is not restricted by meat use, you can easily replace the protein contained in your meat with fish, eggs, and dairy.If you don't eat protein products at all, lower vegetable protein will not be enough.In this case, diet will lead to premature aging, hair loss, protein leaching from muscles, skin and bones, and even worsening memory and analysis abilities.

Is it recommended to breastfeed mothers?

no.Children must receive a wealth of useful substances.By limiting yourself, you will limit your children.Once you have regained your weight and body shape, you can greatly damage your baby's health.

Is it possible to sit in Dukan's diet during pregnancy?

The answer is the same as the above item.With your diet, you will limit yourself and your children.Consider it a few times before sitting on any diet.Do not take any action if you do not consult an expert.

Can it consume salt?

Yes, you can, and even need to use salt, but in a small amount.2 grams per day - the most suitable amount.If you want to eat more salt, you should drink more water.It is not recommended to reject salt completely.

What should I do if there is a failure?

It all depends on the cause of the crash.If you accidentally eat any unrecommended products, please continue to eat.The result will appear.If you have a malfunction due to your body’s lack of nutrition, you should consider changing your diet.

The weight stopped.Why?

Only a sharp weight loss was observed during the attack phase.In the future, the speed of awakening overweight will be greatly reduced.It's normal if your weight stays marked for about a week.If you haven't lost weight for about a month, then this is a signal from the human body that no further loss can be lost as the best mark has been reached.You either restrict your diet, so you should review your diet.

What should I do if constipation begins in the first stage?

This is the body's usual response to the transition from protein diet.But there is nothing normal about this.Try drinking more liquids.If the constipation lasts too long, take a little laxative.

Is Dukan's diet useful for men?

Yes.There is no difference between men or women.

Dukan diet products

Approximate menu

Protein Day approximate menu

  • Breakfast: OMLET of protein 2-3 eggs, skim milk and herbs.A piece of weakly salty salmon, tea or coffee;
  • The second breakfast: 2 tablespoons oat bran, yogurt;
  • Lunch: Boiled beef or veal without fat, grilled chicken, added with garlic, lemon and rosemary;
  • Afternoon snack: Boil shrimp with turmeric and chili;
  • Dinner: Salmon steak, seafood, lamb or lamb, low fat kefir.

Mixed (protein vegetables) for the day approximate menu

  • Breakfast: Thin pancakes with grated carrots; omelettes, onions, tomatoes and bell peppers; low-fat cheese;
  • The second breakfast: yogurt, fruit;
  • Lunch: a pair of tuna or other low-fat fish, stewed vegetables or vegetable soup (no potatoes), tea or coffee;
  • Snacks: Fresh vegetable salad (cabbage, spinach, asparagus, sweet pepper, celery, cucumber, radish, tomato, etc.), yogurt;
  • Dinner: cooked beef or grilled; stew with cable and dill; eggplant and tomatoes.