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 a diet when one of his friends needed help in the fight against excess weight, then he developed a diet for him that led to 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! It is true that it is necessary to reduce the intake of carbohydrates and expand the protein diet, but this is not so difficult, protein in one form or another is present in our menu every day. This diet will help you not only to lose weight, but also to keep the accumulated weight, which many other diets cannot boast of.
The Dukan diet can become not only a diet, but a food 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 stages: the first 2 allow you to lose weight, and the third and fourth consolidate the result.
At each stage, you must follow certain rules:
- drink 1. 5-2 liters of water per day;
- walk outside for at least 20 minutes a day;
- doing exercises;
- daily eat bran - 1. 5 - 3 tbsp (to prevent constipation, which often accompanies protein diets).
If suddenly there was a crash 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.
Stage 1 - Attack
First of all, you need to calculate the duration of the attack:
- overweight under 5 kg. – duration 1 – 2 days;
- 5 - 10 kg. - 3 days;
- 10 - 20 kg. – 3 – 5 days;
- 20 - 30 kg. – 5 – 7 days;
- over 30 kg. – 5 – 10 days.
Eligible products for the first stage
- any fish in any form;
- Seafood;
- skinless turkey and chicken;
- eggs;
- lean meat: rabbit, veal, horse and beef;
- low-fat ham (fat content 2 - 4%);
- low-fat dairy products: milk, cottage cheese, natural yogurt, kefir;
- spices, spices, vinegar, onion, garlic, lemon juice, salt in a small amount;
- 1. 5 tbsp oat bran;
- coffee, tea, herbal decoctions (in limited quantities).
In total, you should get no more than 72 types of protein products that are used in the diet - agree that this is a lot.
All meals must be prepared without oil and fat. Sugar should be eliminated and its substitutes should be used, with the exception of fructose, glucose and sorbitol.
Stage 2 - Cruise (alternating)
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 you reach it, you can move on to the next stage of the diet, on average it is from 2 to 6 months.
During all this time, you should alternate days when you eat only protein foods and days when you can eat proteins and vegetables. The rotation should be 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 20 kg.
Approved products
- all products of the first stage;
- non-starchy 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, cooked, 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, stock cube, seaweed, tofu, skimmed milk powder, salt;
- 2 tbsp oat bran per day.
Still allowed foods can be eaten at any time and in any amount.
List of foods that can be consumed no more than two portions per day:
- 30 g of cheese (up to 7% fat);
- 3 Art. l sour cream (up to 3% fat);
- 1 tsp sour cream (up to 4% fat);
- 125 g of yogurt with fruit (0% fat);
- 150 ml. soy milk;
- 100 g of soy natural yogurt;
- 1 tbsp corn starch or soy flour;
- 100 g of rhubarb;
- 100 g of poultry sausages (up to 10% fat content);
- 1 tsp sweet soy sauce;
- 1 tbsp Goji Berry;
- when cooking, you can add to the dish: 3 tablespoons of wine, 3 drops of oil, 1 tablespoon of ketchup.
Increase your daily walk to 20 minutes a day, and the total consumption of dairy products should not exceed 1 kg. in one 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 to your goal and do not forget to achieve it!
Stage 3 - Consolidation (Consolidation)
The duration of this stage depends on how many pounds you have lost since starting the diet. Each kilogram is 10 days of consolidation. If you, for example, 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 stages;
- 2 slices of bread;
- several times a week you can eat pork, bacon and lamb in any quantity;
- 40 g hard cheese without mold (up to 40% fat);
- serving of fruit, excluding bananas, grapes, cherries, cherries, figs. One portion is a slice of melon or watermelon, apple or orange or pear, 200 g of berries;
- 2. 5 tbsp oat bran.
2 times a week you can afford:
- lentils and other legumes (no more than 220 g);
- pasta (220 g) with sauces or a little cheese;
- rice (125 g. white and 220 g. brown or unpeeled) and potatoes (1 - 2 pcs. ). Potatoes are best cooked with their skins on or baked in foil.
Another big innovation at this stage - the "holidays of the soul" - is eating 2 times 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 to come.
In order not to return the weight, follow simple useful rules:
- walk at least 20 minutes every day;
- eat oat bran (3 tablespoons per day);
- do sports or just do exercises in the morning for 15 - 20 minutes;
- choose one day a 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 fruit or berries;
- 2 slices of bread, a slice of cheese and 2 starchy foods per day are allowed;
- 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 to return them back. In addition, at the first stage, the weight literally disappears, which gives a great incentive to continue to follow the rules of the diet, and the food is very diverse and gives scope for imagination when preparing different dishes. Therefore, there will be no problems with food either at home, at a party, or at work.
Disadvantages include the high cost of seafood and some types of fish and meat, as well as an imbalance in the diet, which can lead to a lack of vitamins.