Gisele Bundchen, Kate Middleton, Jennifer Lopez and Penelope Cruz have already tried this French nutritionist's diet, now it's up to you! Pierre Dukan started a diet when a friend of his needed help fighting excess weight, then he developed a diet for him that gave 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 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 expand the protein diet, but it is not so difficult, protein in one form or another is present in our menu every day. This diet will not only help you 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 nutrition 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 respect a few rules:
- drink 1. 5-2 liters of water per day;
- walk outside at least 20 minutes a day;
- do exercises;
- eat bran every day - 1. 5 - 3 tbsp. I. (for the prevention of constipation, which often accompanies protein diets).
If suddenly there was a breakdown during the diet, the next 2 days: eat protein foods exclusively, take more time to sleep, walk one hour a day, do not use salt, drink more water and prolong thediet for 2 days.
Stage 1 - Attack
First, you need to calculate the duration of the attack:
- overweight less than 5 kg. – duration 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 eligible for the first stage
- all fish in any form;
- 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, natural yoghurt, kefir;
- spices, seasonings, vinegar, onions, garlic, lemon juice, salt in a small amount;
- 1. 5m. I. Oat bran;
- coffee, tea, infusions (in limited quantity).
In total, you should get no more than 72 types of protein products used in the diet - agree that's a lot.
All meals should be prepared without oil or fat. Sugar should be eliminated and its substitutes 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 create your own menu. Its duration depends on the weight you want to achieve, when it is reached, you can go to the next stage of the diet, on average it is 2-6 months.
During this time, you should alternate days when you only eat protein foods and days when you can eat protein and vegetables. The alternation should take place according to the scheme 1: 1 (1 day protein, 1 day protein-vegetable), 2: 2, 3: 3, 4: 4 or 5: 5. The best option for the body is 1: 1or 2: 2. A 5: 5 rotation is recommended if you need to lose more than 20 kg.
Approved products
- all first stage products;
- 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 minimum quantities once every few days (they contain sugar);
- mushrooms, pickles, lemon, spices, mustard, agar-agar, soy sauce, yeast, gelatin, aspartame candies, stock cube, seaweed, tofu, skimmed milk powder, salt;
- 2 tbsp. I. oat bran per day.
The foods still authorized 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. I. sour cream (up to 3% fat);
- 1 tspcream (up to 4% fat);
- 125 g. fruit yogurt (0% fat);
- 150ml. soy milk;
- 100 gr. plain soy yogurt;
- 1st. I. cornstarch or soy flour;
- 100 gr. Rhubarb;
- 100 gr. poultry meat sausages (up to 10% fat content);
- 1 tspsweet 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 walking to 20 minutes a day and total dairy consumption 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 towards your goal and be sure to achieve it!
Step 3 - Consolidation (Consolidation)
The duration of this stage depends on the number of pounds lost since the start of the diet. Each kilogram corresponds to 10 days of consolidation. If, for example, you 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 meat in any quantity;
- 40 gr. hard cheese without mold (up to 40% fat content);
- a portion of fruit, except bananas, grapes, cherries, sweet cherries, figs. A portion is a slice of melon or watermelon, an apple or an orange or a pear, 200 gr. berries;
- 2. 5m. I. Oat bran.
Twice 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 great innovation of this stage - "soul vacation" - is a meal 2 times a week, where you can eat whatever you want.
But one day a week should be exclusively protein.
Step 4 - Stabilization
Only you can determine how long this stage will last, perhaps it will become a power system for many years to come.
So that the weight does not return, follow simple and useful rules:
- walk at least 20 minutes every day;
- eat oat bran (3 tablespoons a day);
- play sports or just do exercises in the morning for 15-20 minutes;
- choose one day a week when you will eat protein foods exclusively (as in the first stage of the diet);
- eat unlimited amounts of protein foods and vegetables that do not contain starch;
- once a day you can eat fruits 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 a day.
Advantages and disadvantages of the diet
The main advantages are, of course, unlimited use of permitted food and efficiency. Thanks to the diet, you can get rid of tens 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 strong incentive to continue to adhere to the rules of food, and the food is very diverse and leaves room for imagination when preparing various dishes. Therefore, there will be no problems with food 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.