Gisele Bundchen, Kate Middleton, Jennifer Lopez and Penelope Cruz have already tried the diet of this French nutritionist, now it's your turn! Pierre Dukan started dieting when one of his friends needed help in the fight against excess weight, then 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 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 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 lose weight, but also maintain the weight gained, 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 follow some rules:
- drink 1. 5 - 2 liters of water per day;
- walk outside for at least 20 minutes a day;
- do exercises;
- daily eat bran - 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.
Stage 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. - 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
- all fish in any form;
- seafood;
- skinless turkey and chicken meat;
- eggs;
- lean meat: rabbit, veal, horse meat and beef;
- low-fat ham (fat content 2 - 4%);
- low-fat dairy products: milk, cottage cheese, natural yogurt, kefir;
- spices, seasonings, vinegar, onions, garlic, lemon juice, salt in a small amount;
- 1. 5 st. l. oat bran;
- coffee, tea, herbal infusions (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 must be eliminated and its substitutes used, except for 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 it is reached, you can proceed to the next stage of the diet, on average it is 2 to 6 months.
During this time, you need to alternate days when you eat only protein foods, and days in which you can eat proteins and vegetables. The alternation should occur 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 from the first stage;
- 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 consumed 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.
Still allowed foods can be eaten at any time and in any quantity.
List of foods that can be consumed no more than two servings per day:
- 30 gr. cheese (up to 7% fat);
- 3 art. l. sour cream (up to 3% fat);
- 1 tspcream (up to 4% fat);
- 125 gr. yogurt with fruit (0% fat);
- 150 ml. soy milk;
- 100 gr. soy natural yogurt;
- 1 st. l. corn starch or soy flour;
- 100 gr. rhubarb;
- 100 gr. sausages from poultry meat (up to 10% fat content);
- 1 tspsweet soy sauce;
- 1 st. l. goji berries;
- when cooking, you can add to the dish: 3 tbsp. l. wine, 3 drops of oil, 1 tbsp. l. ketchup.
Increase your daily walk to 20 minutes a day, and the consumption of dairy products in total should not exceed 1 kg. 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 be sure to achieve it!
Stage 3 - Consolidation (Consolidation)
The duration of this stage depends on how many kilograms you have lost since the beginning of the diet. Each kilogram is 10 days of consolidation. If you, for example, have lost 7 kilograms, then 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);
- a portion of fruit, except for 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. 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 great innovation of this stage - "holidays of the soul" - is a meal 2 times a week, when you can eat whatever you want.
But one day a week must be exclusively protein.
Stage 4 - Stabilization
Only you yourself can determine the duration of this stage, maybe it will become a power system for many years to come.
In order for the weight not to return, follow simple useful rules:
- walk at least 20 minutes every day;
- eat oat bran (3 tablespoons per day);
- go in for 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 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, the unlimited use of permitted 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 return them back. In addition, at the first stage, the weight literally disappears, which gives a great incentive to continue to adhere 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, or 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.