What is the Dukan Diet? This is a diet plan based on the consumption of protein foods. According to Irene Jackson-Cannady, the diet was developed in 2000 by French general practitioner and nutritionist Pierre Dukan.
The diet is based on the following principles:
- Variety of products. At the initial stage of the diet, it is allowed to consume only protein, but over time, the diet becomes more extensive.
- Control of the drinking regime. An increase in protein foods on the menu can cause dehydration, so women should drink at least two liters of water a day, and men should drink three liters of water, according to Arend-Jan Meinders.
- Avoid sugar. A high level of glucose in the body causes a decrease in the breakdown of fats. Fructose-based sweeteners are used to sweeten foods.
- Reducing salt intake.
- Fractional meals. Food is consumed 5 times a day.
What can you eat on the Dukan diet?
The diet plan consists of four phases, each allowing for the consumption of different foods.
The first phase is "Attack". The most difficult and shortest stage, lasting from 5 to 7 days. During this period, you can lose 2-3 kg. Only protein foods are allowed during this period:
- meat (beef, lamb, lean pork, chicken, turkey, rabbit, quail, offal);
- eggs (white - unlimited, yolk - no more than two per day);
- seafood and fish (lean white and red fish, mussels, squid, shrimp, cuttlefish, scallops);
- skim milk, kefir, cottage cheese, cheeses;
- soy meat;
- spices, dry herbs, vinegar, mustard.
The second stage is "Alternation". At this time, one protein day alternates with the next, which allows adding greens and non-starchy vegetables to the menu, as in the "Attack" phase. The duration of the phase depends on how much the person wants to lose. To lose 1 kg of weight, you need to follow the recommendations of the 1-week stage.
You can eat all the allowed foods in the "Attack" phase, and also add to the menu:
- whole wheat bread;
- asparagus;
- mushrooms;
- tomato, cucumber, pumpkin, eggplant, zucchini, radish, beet, avocado, white and cauliflower, broccoli;
- spinach, sorrel, any greens;
- olive oil (no more than one spoon per day).
The third stage is "Unification". The phase is aimed at preventing weight gain. About 500 g of weight will be lost per week, so the duration of the phase depends on the goals. You can treat yourself to any forbidden foods by eating twice a week.
You should consume at least three tablespoons of bran or fiber every day. In addition to the foods allowed in the "Attack" and "Alternation" phases, you can add to the diet:
- honey (no more than three teaspoons per day);
- seasonal berries and fruits;
- lentils, peas, beans;
- olive;
- nuts;
- corn;
- rice and buckwheat;
- durum wheat pasta.
The fourth stage is "Stabilization". At this stage, you can eat all the foods that were previously allowed. At the same time, it is necessary to continue to eat fractionally, to eat bran daily and once a week to make it consist only of proteins. As long as a person adheres to the "Stabilization" phase, he will remain subtle.
The effectiveness of the diet
Proteins are harder to digest than fats and carbohydrates, so the body uses the energy it gets from excess fat. In addition, protein foods create a feeling of satiety for a long time, so a person does not eat too much unhealthy food and does not snack. As noted by candidate of medical sciences Marina Altashina, the abundance of protein in the diet allows you to lose weight without losing muscle mass.
Since the diet consists of four phases, the last of which can be followed for life, the Dukan nutrition plan produces long-lasting results.
Menu for the week
How to start the Dukan Diet? To make it easier to stick to dietary restrictions, reduce the amount of sugar and salt you consume in the week before you start changing your diet. Start replacing regular bread with whole grain or crisp bread.
After a self-motivated preparation, proceed to the first phase of the Dukan diet - "The Attack". Let's take a closer look at this week's menu.
The first day
- Breakfast: Fried turkey fillet, two-egg omelet and low-fat milk.
- Second breakfast: cheesecakes.
- Lunch: shrimp and squid soup.
- Afternoon snack: bread with lightly salted salmon.
- Dinner: low-fat cottage cheese.
The second day
- Breakfast: boiled eggs, boiled lamb.
- Second breakfast: a glass of low-fat kefir, boiled pork.
- Lunch: chicken broth with aromatic herbs.
- Afternoon snack: rabbit cooked in milk.
- Dinner: steamed veal cutlets.
Wednesday
- Breakfast: boiled eggs, beef marinated in spices, grilled.
- Second breakfast: cottage cheese stew.
- Lunch: soup with meatballs cooked with kefir.
- Afternoon snack: omelette with liver paste.
- Dinner: boiled squid and shrimp.
The fourth day
- Breakfast: cheesecakes.
- Second breakfast: bread with low-fat cheese.
- Lunch: soup with veal and turkey.
- Afternoon snack: milk.
- Dinner: baked quail.
Friday
- Breakfast: steamed omelette, grilled chicken fillet.
- Second breakfast: kefir.
- Lunch: liver and turkey pie, bread.
- Afternoon snack: cottage cheese.
- Dinner: mussels in milk mustard sauce.
Saturday
- Breakfast: two boiled eggs, boiled beef with spices.
- Second breakfast: whole grain bread with low-fat cream cheese, lightly salted salmon.
- Lunch: seafood soup.
- Afternoon snack: cottage cheese.
- Dinner: grilled pike perch fillet.
The seventh day
- Breakfast: fried eggs with beef.
- Second breakfast: low-fat cottage cheese with sweetener.
- Lunch: mussel and squid soup.
- Afternoon snack: steamed chicken and turkey cutlets.
- Dinner: fried pork steak
Between meals, it is allowed to drink not only water, but also coffee, unsweetened tea and herbal teas. After a week, move on to the next phase of your diet.
The Dukan diet is suitable for effective weight loss. However, it has serious limitations, so be sure to consult a doctor before starting to avoid harming yourself.
Attention! The material is for informational purposes only. You should not resort to the treatment methods described here without first consulting your doctor.