Gisele Bundchen, Kate Middleton, Jennifer López and Penélope 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 fighting excess weight, then he developed a diet for him, which brought excellent results. After 20 years, he published the book "I can't lose weight", 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 lose weight, but also maintain the weight gained, which many other diets cannot boast of.
The Dukan diet can become not only 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 in the fresh air for at least 20 minutes a day;
- exercise;
- daily eat bran - 1. 5 - 3 tbsp. I (for the prevention of constipation, which usually accompanies protein diets).
If suddenly there was a break during the diet, the next 2 days: eat exclusively protein foods, spend more time sleeping, walk 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 - 10kg. - 3 days;
- 10 - 20kg. – 3 – 5 days;
- 20 - 30kg. – 5 – 7 days;
- more than 30kg– 5 – 10 days.
Products eligible for the first stage
- all fish in any form;
- seafood;
- skinless chicken and turkey meat;
- eggs;
- lean meats: rabbit, veal, horse meat and beef;
- low-fat ham (fat content 2 - 4%);
- low-fat dairy products - milk, cottage cheese, plain yogurt, kefir;
- spices, seasonings, vinegar, onion, garlic, lemon juice, salt in a small amount;
- lane 1, 5yo oat bran;
- coffee, tea, herbal infusions (in limited quantities).
In total, you should not get 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 or fat. Sugar must be eliminated and its substitutes used, except for fructose, glucose and sorbitol.
Stage 2 - Cruise (alternate)
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 the weight you want to achieve, when it is reached you can move on to the next stage of the diet, on average it is 2 to 6 months.
During all this time, you should alternate days when you only eat protein foods and days when you can eat protein and vegetables. The alternation should occur according to the scheme 1: 1 (1 day of protein, 1 day of vegetable protein), 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 of the first stage;
- Non-starchy vegetables: cucumbers, tomatoes, peppers, radishes, all kinds of cabbage, zucchini, eggplant, squash, green beans, soybeans, asparagus, celery, spinach, lettuce, onion. They can be consumed raw, boiled, baked;
- carrots and beets are allowed in minimal quantities once every few days (they contain sugar);
- mushrooms, pickles, lemon, spices, mustard, agar-agar, soy sauce, yeast, gelatin, aspartame candy, bouillon cube, seaweed, tofu, skimmed milk powder, salt;
- 2 tbsp. oat bran per day.
The still permitted foods can be eaten at any time and in any quantity.
List of foods that cannot be consumed more than two servings a day:
- 30 gramscheese (up to 7% fat);
- 3 art. sour cream (up to 3% fat);
- 1 teaspoon cream (up to 4% fat);
- 125 grams yogurt with fruit (0% fat);
- 150mlsoy milk;
- 100 grams natural soy yogurt;
- 1stcorn starch or soy flour;
- 100 gramsrhubarb;
- 100 gramspoultry meat sausages (up to 10% fat content);
- 1 teaspoon sweet soy sauce;
- 1stGoji Yoberries;
- when cooking, you can add to the dish: 3 tbsp. yovino, 3 drops of oil, 1 tbsp. and tomato sauce
Increase your daily walk to 20 minutes a day, and the total consumption of dairy products should not exceed 1 kg. in a day.
Due to the fact that vegetables will appear in the diet, weight loss will be 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 start of the diet. Each kilogram is 10 days of consolidation. If, for example, you have lost 7 kilograms, then the third stage will last you 70 days.
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 gramshard cheese without mold (up to 40% fat);
- one serving 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;
- calle 2, 5yo oat bran.
2 times a week you can afford it:
- 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. integral or unpeeled) and potatoes (1 - 2 units). Potatoes are best cooked in their skins or baked in foil.
Another great novelty of this stage - "vacation of the soul" - is a meal 2 times a week, in which 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 a feeding system for many years.
So that the weight does not return, follow simple and useful rules:
- walk at least 20 minutes every day;
- eat oat bran (3 tablespoons per day);
- play 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, one slice of cheese, and 2 starchy foods are allowed per day;
- 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 foods and the 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 provides a great incentive to continue to adhere to the rules of the diet, and the food is very diverse, giving rise to 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.