Dukan's diet

The Dukane diet is a modern method of weight loss, based on eating high-protein foods. Using this nutritional system can not only prevent weight gain, but also reduce excess weight from 1. 5 to 50 kg.

Currently, one of the most effective ways to deal with hatred kilograms is Dr. Dukan’s diet. Unlike a single diet, the Dukan diet has a variety of diets, which is very suitable for those who like delicious food.

General information

The principle of the Dukane diet is based on eating protein foods that are easily absorbed in the body, which helps to reduce excess weight quickly. In addition, in the process of weight loss, the gastrointestinal tract is cleared of accumulated toxins and toxins, and metabolism is improved. The basic products of this method are bran, vegetables, low-fat fish, and lean meat (chicken, turkey).

If it is necessary to lose 2-4 kg of body weight, a 7-day express Dukan fast diet has been developed, which is designed to accelerate the metabolism and obtain the desired effect quickly. At the same time, it is strictly forbidden to increase its duration alone, as this will seriously endanger health. When you are 5-10 kg overweight, you should pay attention to Dukan's diet for a month, which will gradually reduce the weight. At the same time, pay attention to correct diet and exercise.

In order to increase weight loss, while following the Dukane diet, the following requirements should be observed:

• Do morning exercises every day and walk for at least 20 minutes;
• Increase the consumption of clean water to 2 liters per day;
• Include wheat bran in your daily diet, and their amount directly depends on the stage of the diet.

According to research, professionals have proven the effectiveness of using this technique to lose weight. Generally, the loss of overweight ranges from 0. 5 to 30 kg or more, and in 83. 3% of cases 6-12 months after the end of the protein diet, the weight will stabilize.

The length of the diet depends directly on the weight and the individual characteristics of the organism.

According to the type of ingredients used, protein methods are of the following types:

• Dukan's meat diet;
• Vegetarian.

The developed method of foraging along the Dukan River includes four stages:

• "attack";
• Take turns or cruise;
• "Merge" or "Merge";
• "Stable".

Each stage has its own menu, duration, list of prohibited and acceptable products.

Advantages and disadvantages of the method

The Dukane Diet assumes the use of pure natural beneficial ingredients to enrich the human body with essential vitamins and minerals. However, such a food system has some advantages and disadvantages, contraindications, and these factors should be considered in the process of weight loss.

Advantages of the method

1. The weight is stable and the results are stored for a long time.
2. Security.
3. Efficient. According to diet and basic requirements, the weekly weight loss will be 1. 5 to 6 kg.
4. There are no restrictions on the amount of food eaten and the meal time.
5. From the first day, the weight has been reduced significantly.
6. A wide range of products, using them not only allows you to lose weight easily and worry-free, but also to prepare delicious cooking masterpieces without damaging your body.

Dukan’s protein diet eliminates the possibility of using special chemical additives to lose weight, which can cause damage to the human body.

Disadvantages of a protein diet

1. Fat intake is limited. At the same time, their lack in the body can lead to deterioration of skin conditions, development of atherosclerosis, impaired cholesterol metabolism, inhibited reproductive function and deterioration of the nervous system.
2. The diet is out of balance and requires vitamins and minerals throughout the weight loss period.
3. Organics adapt to the complexity of the new diet, as a result, people's working ability decreases and fatigue increases.

The Dukane Diet will spare no effort to consume oat bran every day.

Expert opinions and contraindications

Taking into account the doctor’s feedback, the advantages of Dr. Ducan’s method are:

• A well-designed nutritional ladder, that is, the existence of "fixed" and "stable" stages, helps maintain weight loss indicators;
• The aggressiveness of the program is low, so in the process of passing this technology, a person will bear the least psychological pressure;
• Need physical exercise;
• There is no "X" time, after which eating is prohibited.

Weaknesses of the diet include insufficient dietary balance, which results in decreased immunity.

Despite the undisputed advantages of this technology and positive feedback from people who lose weight, the Dukan regimen is contraindicated for people with the following diseases:

• Renal failure;
• Hydronephrosis;
• Cholecystitis;
• Hypertension;
• Gout;
• Cardiovascular system problems;
• stomach ulcer;
• Intestinal dyskinesia;
• Pyelonephritis;
• Atherosclerosis;
• Gallstone disease.

In addition, the Dukane diet is very undesirable to use in adolescence or people whose work is related to mental work and concentration (eg doctors, drivers).

Before you start to lose weight, you should determine the optimal weight based on your body size, gender, age, height, and level of daily activities.

Phase 1-"Attack"

The first stage of protein weight loss is characterized by rapid weight loss and a significant reduction in volume. Of these four stages, the "attack" stage has the most stringent requirements, and this requirement should be met impeccably, because it is during this period that the total loss of overweight in the entire Dukane diet is determined.

"Attack" is the body's powerful protein load, which helps to change metabolism and quickly eliminate body fat. At this stage, an unlimited amount of protein products can be included in the diet. At the same time, it is important to roast or steam all dishes on the grill without using fat, which will make it very important to exclude foods that use too high calories from the menu.

In the first stage, the intake of plant foods is completely prohibited, and the use of salt and seasonings is restricted during the cooking process. The beginner’s diet allows the use of pure meat, seafood, fish, raw and hard-boiled eggs, and low-fat fermented dairy products.

The mandatory condition for weight loss in the "offensive" phase is to use at least 1. 5 tablespoons of double ground rice bran. Drink a spoon every day and drink plenty of water, at least 2 liters. Drink liquids every day.

Generally, the "onset" phase is characterized by fatigue, weakness, irritability, attacks of hunger, bad mood and dry mouth. This is why you should not do vigorous physical exercise at this stage; it is enough to limit yourself to light warm-ups and walking.

To avoid fatigue during this period, it is important to add vitamins to the diet.

Weekly attack phase menu

Day 1

• Breakfast-meat, steam scrambled eggs, coffee or tea;
• Lunch-bran bread, ears;
• Afternoon tea-meringue or cheese casserole;
• Dinner-green tea or herbal tea, barbecue.

Day 2

• Breakfast-mineral water or tea, bran pancakes;
• Lunch-boiled eggs, lean meat soup (beef, beef);
• Afternoon tea-low-fat yogurt;
• Dinner-steamed fish or crustaceans.

Day 3

< breakfast>-tea, fish, omelet;
• Lunch-skimmed milk, chicken steak;
• Afternoon tea-yogurt or kefir, cheese.
• Dinner-clams or light salted salmon.

Day 4

• Breakfast-green tea, processed cheese, bran bread;
• Lunch-soup;
• Afternoon tea-coffee, cheese casserole;
• Dinner-steamed rabbit meat, kefir.

Day 5

< breakfast >-yogurt, two boiled eggs;
• Lunch-kefir, chicken liver or fish cake;
• Afternoon snack-lean ham or cheese, skimmed milk;
• Dinner-herbal tea, duck/goose/turkey slices, processed cheese.

Day 6

• Breakfast-scrambled eggs, coffee, two crab sticks;
• Lunch-lean chicken soup;
• Afternoon tea-yogurt, bran;
• Dinner-gluten (two tablespoons), green tea, seafood.

Day 7

• Breakfast-cheese casserole, coffee;
• Lunch-crispy bran, parsley, ears;
• Afternoon tea-light cheese dessert, tea;
• Dinner-kefir or skim milk, chicken patties.

The given proportion of ducan can be adjusted according to the health status, which is reduced by making a 3-day menu. For example, you can exchange meals or limit food intake to 3 times a day. For all kinds of food rations, the network provides specially developed dishes-"first-stage recipes".

The duration of the< attack >phase varies from 3 to 10 days, depending on the overweight: up to 20 kg-3-5 days, from 20 kg-30 kg-5-7 days, over 30 kg-7-10 days.

Phase 2-"Replacement" or "Cruise"

According to Dukan’s method, Cruise is one of the most important stages of weight loss. The essence of this stage is protein vegetables, the alternation of protein days. The duration of the second phase depends on the weight lost during the attack and is determined based on the following calculation: 1 kg of weight loss in the first phase is equivalent to 10 days in the "cruise" phase.

If you have to lose 10 kg, the number of days for protein, protein-vegetable alternation can be 1: 1, 2: 2, 3: 3, more than 10 kg-5: 5. In the second case, it is important to consult a doctor first, because the system can have a serious impact on the body, which may lead to deterioration of weight loss health.

At the same time, the process of losing weight is much slower than during the "attack" period, and then it slows down, which is equivalent to losing 1 kg of weight per week.

The safest and most effective cruise plan is 1: 1 or 2: 2 split.

The second step eliminates starchy foods such as avocados, artichokes, potatoes, corn, lentils, beans, legumes and rice, grains and fats. Mayonnaise, desserts and high-fat cakes are strictly prohibited. At the same time, raw vegetables are allowed during the voyage. If necessary, it can be heat treated (baked, boiled).

Contrary to the infinite consumption of protein products in the first phase, the second phase involves a small amount of vegetable intake and can only satisfy hunger.

In view of the beneficial properties of oat bran, especially its ability to bind and actively remove cholesterol, it is important to eat at least 2 tablespoons of sugar during the alternate phase. There are spoons every day.

Sample menu for alternate phase 1-1

Day 1

< breakfast>-coffee, scrambled eggs, carrots, bran bread;
• Lunch-steamed lean beef steak, vegetable soup;
• Afternoon tea-herbal tea, syrniki;
• Dinner-fresh vegetable salad, grilled meat.

Day 2

• Breakfast-cheese casserole, kefir;
• Lunch-a hodgepodge;
• Afternoon tea-coffee, with salted fish sandwiches;
• Dinner-skimmed milk or yogurt, meat rolls.

Day 3

• Breakfast-yogurt, scrambled eggs, bread
• Lunch-fish soup or meat/vegetable soup;
• Afternoon tea-coffee, bran pancakes;
• Dinner-raw vegetable salad, chicken patties.

Day 4

• Breakfast-herbal tea, scrambled eggs, boiled beets;
• Lunch-grilled fish, bran;
• Afternoon Tea-Cheesecake;
• Dinner-meatball soup.

Day 5

• Breakfast-salted salmon, coffee, boiled eggs;
• Lunch-"cabbage" salad, turkey;
• Afternoon snack-cheese casserole, 0% kefir;
• Dinner-processed cheese, fish with vegetables, tea.

Day 6

• Breakfast-coffee, cheesecake;
• Lunch-bran bread, ears;
• Afternoon tea-crustacean or mollusk salad;
• Dinner-grilled fish or meat.

Day 7

• Breakfast-chicken fillet, tomato and radish salad;
• Lunch-veal meatball soup;
• Afternoon tea-cheesecake, coffee;
• Dinner-kefir zucchini dishes.

Phase 3-"Merge" or "Merge"

In the third stage, the weight is stable, and the effect achieved in the previous period is fixed. The duration of this phase determines the amount of kilograms lost during the cruise, and is calculated based on the following calculation: 10 days of consolidation phase is 1 kilogram of weight loss.

The prerequisite for the< consolidation >stage is to spend one day of "protein" a week, with a daily intake of 2. 5 tablespoons. Oat bran and 1. 5 liters of purified water.

List of products allowed to be consumed during the fixed period:

• Fruit, no more than one serving per day, except bananas and grapes;
• Low-fat cheese, maximum 40 grams;
• Bread, two slices;
• honey;
• Spices;
• Beans, peas, lentils;
• rice, corn;
• potatoes;
• Spaghetti.

In addition, the second-stage vegetables and the first-stage protein foods are allowed to be used daily in any combination (but used in moderation). The maximum serving size does not exceed 220 grams.

The main characteristic of the "merging" phase is the ability to eat completely without food once or twice a week.

There are two important rules to follow:

• No more than one serving of the first course, second course and dessert;
• The interval between festive meals must be at least 2 days.

"Merge" phase menu lasts 7 days

Day 1

• Breakfast-tea, cheesecake;
• Lunch-whole wheat bread, ears;
• Afternoon Tea-Rhubarb;
• Dinner-boiled potatoes or polenta, fried chicken.

Day 2

• Breakfast-coffee, casserole and berries;
• Lunch-bran bread, a hodgepodge;
• Afternoon Tea-Cheesecake;
• Dinner-vegetable salad, chicken fillet.

Day 3

• Breakfast-low-fat cheese, yogurt;
• Lunch-fish soup, boiled low-fat fish;
• Afternoon tea-vegetable mousse;
• Dinner-kefir, veal meat.

Day 4 (from the "attack" phase, it is the menu of the day)

• Breakfast-scrambled eggs, coffee, zucchini;
• Lunch-lean chicken soup;
• Afternoon tea-yogurt, bran;
• Dinner-green tea, seafood.

Day 5

• Breakfast-coffee, thin ham sandwich;
• Lunch-salad, steamed veal slices;
• Afternoon tea-berries;
• Dinner-frangipani, grilled fish.

Day 6

• Breakfast-cheese, kefir, bran bread;
• Lunch-hodgepodge, salad;
• Afternoon Tea-Cheesecake;
• Dinner-stewed vegetables, rice

Day 7

• Breakfast-a sandwich with a small amount of salted salmon and green tea;
• Lunch-fish and vegetables;
• Afternoon tea-wolfberry;
• Dinner-salad, turkey roll.

You can adjust the above diet according to the allowed and prohibited foods, and in the "consolidation" phase, it is important to ensure that every day of the week is strictly protein.

Stage 4-Stable

The final stage of the Dukane Diet is the stable stage, which provides a lifelong diet.

1. Water. The non-carbonated refined liquid consumed daily should be at least 1. 5 liters.
2. Sports. To maintain the shape and tone of your muscles, you should do morning exercises every day, walk 0. 5-2 hours, and walk at least 10, 000 steps a day.
3. Oat bran must be added to food in 3 tablespoons. Tablespoon/day.
4. Protein Day. Meals should be arranged according to the principles of the first stage every 7 days.
5. Eat a balanced diet. Make sure to consume a slice of cheese, two starchy foods, two slices of bread, vegetables, fruits and high-protein ingredients every day.
6. Eat moderate amounts of food.
7. Limit the consumption of fish and use other seafood instead.
8. Avoid stressful situations.

Following these rules will make the results stable and within certain limits, which is achieved in three stages.

Diet breakdown

If the correct eating habits are violated according to the Ducan concept, the following steps should be taken to restore the weight loss plan without reducing its effectiveness:

• Make protein in the next two days;
• Increase the duration of the "frustrated" phase by a few days;
• Limit salt intake;
• Increase your fluid intake every day: water-up to 2 liters, green tea-2 cups;
• Walk for an hour during this period;
• Increase sleep time.

Compliance with the above factors will make the decomposition process less painful, minimize the consequences of deviating from your diet, and will not harm your health.

Dugan vegetable method

In the absence of meat products, a special weight loss system has been developed-Dukane's vegetarian diet, which includes replacing animal protein with plant protein. In fact, this technique is different from the "standard" concept in that it excludes fish, meat, offal, sausages and seafood from the menu.

During the "attack", it is recommended to focus on: cheese, yogurt, kefir, low-fat cheese, tofu, adzuki beans, beans, milk 0%. In the "cruising" phase-used for mushrooms, pumpkins, spinach, broccoli, beans, cabbage, carrots, eggplants, peppers and lactic acid products. In the "setting" stage, all ingredients from the first two stages are allowed to be used, as well as a few slices of bread, raisins, prunes, rice, buckwheat and oatmeal.

The important condition for the fourth stage is to spend one protein a day a week and consume 4 tablespoons a day. l. Oat bran, 1. 5-2 liters of water, exercise.

Frequently Asked Questions

Is a protein diet beneficial or dangerous for men?

Dukan technology is specifically designed for weight loss, regardless of gender. According to the proper nutrition of the plan, both men and women, daily physical activities will gradually reduce excess weight and improve health.

Which sweeteners can I use in the Ducan diet?

Xylitol, sucralose, aspartame, stevia.

Can honey be added to Dukane's diet?

It is strictly forbidden because it is 100% sugar, and it is absolutely not allowed to add protein to the diet during and after weight loss.

Why is the Dukane diet dangerous?

It is especially recommended for diabetics to practice this diet, because the process of absorbing sugar from certain vegetables and fruits is much faster than the process of ingesting sugar in pure form. This is why failure to consider this factor will cause the patient's condition to deteriorate.

What should I do if I suffer from constipation?

When the body gets used to the new diet, it is often difficult to defecate.

To eliminate this unpleasant phenomenon, experts suggest:

• Increase the amount of fluid consumed per day to 2 liters, but the important thing is to last 35 minutes. Drink 0. 25-0. 5 liters of water before eating;
• Contains fiber such as candied rhubarb;
• Change the diet according to the 1: 1 plan, that is, the alternate days of protein and protein vegetables;
• Increase the number of sports, especially focusing on brisk walking and swing news;
• Add paraffin oil to your diet.

What is the COM in Dukane's diet?

The abbreviation "SOM" often appears in the protein weight loss method, which means 1. 5% skimmed milk powder.

Can Dukan's diet drink alcohol?

The use of pure alcoholic beverages during weight loss is strictly prohibited. However, they can be used to prepare main dishes and seasonings during the "cruise" phase without the lid (up to 3 tablespoons per day). This is due to the fact that during heating, the alcohol evaporates, leaving only an impeccable aroma.

What kind of cheese can you eat on the Ducan diet?

In the "substitution" phase, it is allowed to add 30 grams of grated cheese to the daily diet with a maximum fat content of not more than 6%. In the "finalization" phase-up to 40 g of the richest protein variety has a fat content of 20%, the highest is 60d-from 10%.

Can Dukan's diet eat mushrooms?

It is forbidden to consume "Forest Bread" during the "attack" phase, and it is allowed during the "replacement" and "repair" periods.

Can seeds be added to the Dukane diet?

Due to the increased fat and calorie content, it is recommended to completely exclude this product from the diet during weight loss. Only after the "stable" stage is reached, the seeds are moderately consumed after the desired result is reached.

How much weight can the Dukane diet lose?

This technology will help to reduce 5 to 50 kg or more when all conditions are strictly met. You can verify this by looking at the comments and photos of the weight loss results.

Can I eat Dukane diet bread?

It is allowed to use oat bran to make bread.

Can corn eat the Dukane diet?

Due to the high starch content, it is strictly forbidden to use this product during weight loss. During the "stabilization" phase, limited use of corn is allowed.

Can I add chicken soup to the Dukane diet?

Yes, from the first stage, but only if it is made of tenderloin.

Dukan technology in "special" situations

Women often accumulate kilograms during pregnancy and breastfeeding, which is necessary for the full development of the baby. Optimal weight gain is directly related to the weight before pregnancy, usually between 5 and 20 kg. However, in some cases, the "acquisition" of extra pounds occurs at an accelerated rate, which leads to the mother's obesity and the risk of giving birth to unhealthy babies, as well as the development of musculoskeletal and cardiovascular diseases.

Dukan's diet for pregnant women

1. Eliminate candies and baked goods in your diet, which provide "empty" calories and cause constipation.
The weekly intake of starchy foods is two servings.
2. Eat fruits and berries every day, except for bananas, cherries, and grapes, which are divided into two parts
3. Replace "protein" with "protein" on Thursday.
4. Add 2% lactic acid products and milk to the diet.
5. may receive you a limited number of your favorite dishes once a week, the so-called "feast".

The best choice for pregnant women is to eat five meals a day, with a rest time of 3-3. 5 hours, but due to the individual characteristics of the body, whether this diet is suitable for women, it is necessary to look at her health separately.

A rough menu for breastfeeding mothers and pregnancy:

• Breakfast-green tea, whole wheat bread, ham omelet;
• The second breakfast-berries or fruits;
• Lunch-grilled lean meat, low-fat chicken or fish soup, salad;
• Afternoon tea-green tea, curd and berry casserole;
• Dinner-turkey fillet, pasta, stewed vegetables.

Dukan’s breastfeeding mother’s diet not only contains proper nutrition, but also includes hiking in the fresh air for at least 20 minutes a day.

Output

If you follow all the requirements of the Ducan diet, if necessary, you can lose 30 kg or more of weight, speed up your metabolism, cleanse toxins in your body and improve your health. However, it is worth remembering that the "stabilization" phase will last a lifetime, which is why you should carefully select the menu during this period so that the lost kilograms will not return again.