Dukan diet: phases, menu, advantages and disadvantages

Nutritionist Pierre Dukan developed a nutritional system many years ago. Today it is called the "Dukan Diet" and its daily menu will help you overcome excess weight and not gain it in the future.The diet is divided into 4 periods. Each of these will be discussed in detail in this material.

Basics of the Dukan Diet

This diet is primarily based on protein foods and can be eaten in almost unlimited amounts. On top of that, in order to absorb protein, the body uses a lot of its own energy to obtain energy by breaking down "natural" fat deposits. In the future, vegetable crops will be added to the protein diet, thus diversifying the diet and adding vitamins, macro and microelements, and dietary fiber.While conducting research, doctors discovered one hundred foods that the human body needs. These have a high nutritional effect on the body and can prevent the accumulation of excess weight.But the basics of diet don’t stop there. There is a mandatory condition:

• It is necessary to reduce salt intake;
• Water - at least 2. 5 liters per day;
• Unlimited protein intake.

Values and Weaknesses

One of the main requirements of this diet is that its use requires consultation with a doctor, since almost everyone's body has its own "traps".

value

What are the benefits of this diet:

• Weight loss occurs within the first 7 days;
• When eating protein foods, there is no need to count calories;
• Dukan has discovered hundreds of useful products that allow you to prepare many different dishes;
• There is no limit to the amount of food you are allowed to bring;
• If you don't eat all the food in the world, you won't regain the weight after stopping the Dukan Diet.

weakness

Disadvantages of the diet:

• Excess protein foods can overload internal organs and damage the body if they fail;
• Prohibition of alcohol;
• Limited dietary fiber intake in the initial stage can lead to fecal retention;
• Enforce all nutritional principles of this diet;
• Long-term dieting (depending on how many kilograms you want to lose).

For the most part, it is important to adhere to all restrictions for each phase of the Dukan Diet.

The Four Periods of the Dukan Diet

The nutritional principles proposed by nutritionist Dukan consist of four parts. Each one is like a separate sub-diet. You can proceed to the next step only after completing the previous step.But it’s important to note that in order not to harm your body, you need to be prepared. After all, any change brings stress:

1. Reduce the consumption of salt and sugar.
2. Gradually reduce portion sizes of white flour baked goods.
3. You need to start drinking a moderate amount of water – up to 2. 5 liters per day.

It's impossible not to touch on the topic of finance - this principle of nutrition doesn't apply to existing methods. Environmentally friendly products need to be purchased and financial investment is required.

"offensive" period

This part is the shortest. Its duration depends on the number of kilograms you want to get rid of:

• Overweight 3-5 kg = 2 days;
• Overweight 6-10 kg = 5 days;
• 11 kg or more overweight - the episode will last at least 10 days.

Food during the raids will include Dukan-approved products:

• Low-calorie lactic acid products;
• chicken and turkey;
• Lean veal, goat meat;
• lean fish;
• seafood;
• Eggs - unlimited egg whites;
• water, at least 2. 5 liters.

The following behaviors are strictly prohibited:

• all varieties of cereals;
• beans, peas, asparagus;
• fat meat;
• White flour and everything made from it;
• Fruits and berries of any variety;
• cheese;
• Alcohol;
• Canned food of any kind.

To enhance the taste of dishes, you can use: lemon juice, apple cider vinegar, spices. No matter how the dish is prepared, the most important thing is that it is fat-free.

"Alternative" period

This section continues until the weight is reduced to the desired result. And this usually takes up to 7 months.The name "Alternate" is the basis for the cycle of alternating protein days with protein vegetable days. You can choose the number of days in this circle. The main thing is that the two days should have the same number of days.During a diet, weight loss usually ranges from 0. 8 to 1 kilogram within 7 days. Rotate adding non-starchy vegetables to allowed foods:

• tomatoes, radish, bell pepper;
• Black Eyed Peas;
• pumpkin, pumpkin;
• Various cabbages;
• any edible mushroom;
• Basil, leaves and celery root.

During this period, 1 teaspoon of olive oil is allowed per day.

"fixed" period

Eating during this period is the most difficult. Weight drops to desired level. Stop the thoughts that arise. That's the problem. Stopping the diet now will destroy all previous efforts. And the kilograms you finally lost will come back in double the form. The duration depends on the number of kilograms lost. There is a so-called formula, losing 1 kilogram is equivalent to 10 days. We get - 10 kg weight loss * 10 days, we get 100 days of consolidation. A huge benefit is that you can schedule "happy" days. This is when potatoes, beets, carrots, peas, corn and beans are allowed. Yes, one day a week, but there is no limit to the number.Allowed products are divided into four types:

• protein foods;
• protein and vegetable foods;
• protein, vegetables and starchy foods;
• A "fun" day (but once a week).

"stable period

It will help you maintain your weight throughout your life. Just follow certain rules:

• Feeling slightly hungry when leaving the table;
• 2. 5 liters of water per day;
• Once a week, abstain from any protein products for one day;
• Physical training.

Products banned during this period include: refined sugar and all products made from it, and white flour and all products made from it.This part can be called healthy lifestyle and proper eating behavior.

Essential foods for the Dukan diet

What foods you should eat:<头>

lactic acid	seafood	Meat	vegetable	fish	Egg
cottage cheese Kefir yogurt milk Ryazhenka feta cheese	shrimp crayfish Crab lobster Oysters Mussels	veal beef chicken turkey liver language ventricle Pigeon quail rabbit	salad celery cucumber zucchini asparagus sorrel black pepper tomato pumpkin radish green onions cabbage mushroom beet carrot	cod pollock blue cod Herring mackerel sardine sprat salmon caviar Herring capelin	chicken quail

This list of products is permitted based on the recommendations of Dr. Dukan.

Daily menu by time of day

Each period of the Dukan diet has its own menu. In order to achieve results, you must strictly adhere to the menu.

"offensive" period

Attack menu

sky	first meal	second meal	snack	3 hours before going to bed
on Monday	Quail egg omelette	Steamed veal	Kefir	boiled fish
Tuesday	A glass of fermented roasted milk	Tender boiled beef	cottage cheese	Grilled chicken tenders
Wednesday	low fat cheese	poached turkey	Egg White Omelet	piece of boiled salmon
Thursday	100 g low-fat cheese	roast veal	quail eggs	cottage cheese
Friday	2 soft-boiled eggs	grilled fish	Ryazhenka	Steamed beef roll
Saturday	Chicken and an egg	young steak	cottage cheese	quail
Sunday	Cottage cheese 200 g	turkey fillet rolls	yogurt	rabbit

You can eat any number of meals and eat any amount of food. Compulsory drinking system.

"Alternative" period

Period menu "Alternate"

sky	first meal	second meal	snack	3 hours before going to bed
on Monday	Low-fat cheese, green tea	Steamed fish, kefir	Ryazhenka	Two egg white omelets, herbal drink
Tuesday	Soft-boiled eggs, raw vegetables, coffee drinks	Chicken broth with added herbs	Ryazhenka	Cheese with added vegetables
Wednesday	Chicken, light tea	Green cabbage ear soup	Kefir	Grilled turkey slices with cheese
Thursday	Cottage cheese, light green tea	Vegetable soup with herbs and a piece of veal	yogurt	Chicken meatballs with fresh vegetables
Friday	Fried quail eggs, salad, light coffee and milk	Grilled Lean Beef with Vegetables	Ryazhenka	Steamed rabbit slices, herbal drink
Saturday	Cheese with herbal drinks	Vegetable soup with a piece of grilled chicken	Brinza	Cabbage pancakes, yogurt
Sunday	Cheese pancakes, yogurt	Lobster meat with herbs and yogurt sauce	Kefir	Veal stew with vegetables

The diet during this period is more diverse, making it easier to tolerate "alternation".

"fixed" period

"Fixed" period menu.

sky	first meal	second meal	snack	3 hours before going to bed
on Monday	Cheese casserole, berries, coffee drink	Fish soup, bread slices	applesauce	Vegetable casserole, veal, green tea
Tuesday	Oatmeal with fruit	Hard pasta, feta cheese	Meatballs with vegetables	Cheese, fermented grilled milk
Wednesday	Eggs in a bag, a piece of bread, a glass of milk	Vegetable soup, chicken, tea	Berries 200 g	cottage cheese
Thursday	Cheese with fruit and light tea	bean soup, beef,	Stewed vegetables and fish	Ryazhenka
Friday	Two egg white omelets, vanilla, light tea	Fish soup with herbs and vegetables	baked apple	Rabbit stew, herbal tea
Saturday	Meatballs, buckwheat porridge, milk coffee	Meat and vegetable soup, zucchini slices, tea	Add seafood to vegetable salad	Apple, curd puree, light tea
Sunday	Curd pancakes with a glass of milk	Broth with herbs and eggs, a piece of bread	fresh unsweetened berries	Ryazhenka

This period is characterized by a more varied diet than the previous period. There are already many to choose from.

"stable period

The Dukan dietary menu during this period was more diverse and complete than in previous periods. The only difference from the "consolidation" period is the mandatory protein fasting day on Thursday (per Dr. Dukan's recommendation).

Pierre Dukan's Recipes

Thai chicken soup

take:

• Chicken fillet – 1 piece;
• Cool clean liquid – 1 liter;
• Coriander sprigs - half bunch;
• Schisandra herb – 1 stem;
• papeda quillum – 1 leaf;

Place the chicken tenders in a saucepan and add the pre-chilled water. Put on the fire, bring to a boil and collect the foam. Turn down the heat a little. Cut half the onion into two parts, coarsely chop the sprigs and mash the sea urchin leaves. Add all prepared ingredients to the cooked chicken tenders. Continue to simmer the soup over low heat for about three hours. Lemongrass and papaya will add freshness and aroma to this soup.

jelly dessert

take:

• Low-fat cottage cheese – 0. 4 kg;
• Egg white – ½;
• Gelatin – 1 tablet
• Xylitol – 1. 5 tbsp. lake;
• Almond extract – 4-5 drops.

Soak the gelatin in a container of cold water. Also, heat up some cheese. Do not dissolve the gelatine, wait until it swells, squeeze out and dry. Then add it to the cheese. Mix well until gelatin dissolves. Place remaining cheese, part of the xylitol, and almond extract in a bowl. Stir until smooth and combine with curd gelatin. Beat in 1/2 of the egg whites and finally add the remaining xylitol. Carefully mix the resulting foam with the cheese. Divide the mixture into two molds and cool in the refrigerator.

Dukan Diet Options

Nutritionist Dukan developed more than one dietary option. People are all different and each has their own preferences or limitations. On this basis, Pierre Ducamp proposed:

• express eating;
• Vegan diet;
• Dietary food for pregnant and lactating women.

expression diet

This dietary nutrition is designed for those who have lost extra weight, but for some reason "veered off" the desired path and gained some of the weight back. This is a simple, uncomplicated diet consisting of protein foods. This type is more general and has less complex restrictions. You can lose up to 1kg in 7 days. But water and sports requirements remain the same.

1. Day 1 – Any number of protein foods.
2. Day 2 - Add vegetables (except potatoes) to the diet of the first day.
3. Day 3 – Unrestricted food intake + one apple on Day 1 and 2.
4. Day 4 – Protein, vegetables, fruit + a slice of bread.
5. Day 5 - Protein, vegetables, fruits, a piece of bread + 30 grams of low-fat cheese.
6. Day Six – On day five, add up to 0. 2 kg of a starch product of your choice to your diet.
7. Day 7 - All products from Day 6. But here’s the good news – you can eat whatever you want on this day.

This dietary option is the simplest and most long-lasting. There won’t be immediate results, but there won’t be a heavy moral burden either.

Vegan food

There are no particular differences between nutrition on the classic Dukan diet and on a vegan diet. The basis of the diet remains the same protein products. But animal protein would be excluded from this diet.Acceptable products:

• various eggs;
• low-fat dairy products;
• feta and soy cheese;
• porridge;
• soy meat;
• Beans, asparagus, legumes;
• Unsweetened fruit.

Vegans do not eat animal protein. But if you follow the Dukan diet, eggs and lactic acid products must be consumed in this case. Water and sports regimes remain unchanged.

Dietary foods for pregnant and lactating women

Since Pierre Dukan is a nutritionist, the unquestionable requirement for such women is to maintain their weight within the prescribed limits. But these women are special. Therefore, doctors recommend that pregnant and lactating women use the third period - "consolidation" in their daily diet. Success is not immediately apparent, but generally there is no weight gain or harm to yourself or your child.

Disadvantages of the Dukan Diet

Any dietary food is developed to treat a specific pathology. The Dukan diet is primarily designed to combat excess weight. But having chronic disease in the body can take a toll on the body.List of conditions for which the use of this type of dietary food is prohibited:

• Chronic inflammation of the liver;
• hypertension;
• Pyelonephritis;
• joint inflammation;
• Gastrointestinal ulcers;
• vascular sclerosis.

For these diseases, you cannot use Dr. Dukan's diet, which is the disadvantage of this weight loss method.

What people think about this diet

What people who have achieved positive results say:

• "Wonderful diet. I have been overweight since childhood. Whatever she wants to do. A year ago I started my "journey" with Dr. Dukan. Result: I weighed 80 kg (height 160 cm) and lost 26 kg, and didn’t come back. "
• "I am a mother of three children. Of course, during and after childbirth - I was overweight. I have tried all methods of losing weight, from taking pills to massage. The results were negative. But a friend suggested thisDiet. I won't torture you for long with stories. In the first 10 days (my weight was 95 kg) I lost almost 15 kg! I was very happy with this start, so I decided to go through the process of dietingAll stages and reaching the finish line. Today my weight is 68 kg and my height is 170 cm (I am no longer a teenager). Total - minus 27 kg. Thanks to the Dukan Diet. She deserves it. "

What doctors say about this diet

Currently, some doctors believe that this type of medical nutrition has a detrimental effect on the function of internal organs. Some doctors claim that this diet has adverse effects on the kidneys, lungs, heart muscle and joints. This diet cannot be used if there are chronic processes in the body.In summary, I would like to point out that this way of eating has its pros and cons. You shouldn't make hasty decisions based on other people's positive or negative experiences. Be smart about your body and consult your doctor.