The name of the doctor-nutritionist Pierre Dukan is known far beyond his native country. His clients include famous stars. More than 15 million people around the world managed to get rid of excess weight using the Dukan.
A neurologist by profession, Ducane went on to power when one of his friends needed help in the fight against obesity. Specially designed diet gave a significant result: in just 5 days eating only protein food and water, the patient lost more than two pounds, and in the next 3 days and a half. This was the beginning of his career, Dr. Dukan as a nutritionist. Further 30 years of practice only confirmed the effectiveness of the invented system power.
What is the Dukan diet? To not just lose weight, but to keep weight in the normal range. (A drawback of most other diets: as soon as you allow yourself a breathing space, dropped weight again gain, nullifying all efforts.)
Low-carb, high-protein Dukan diet does not impose restrictions on the amount eaten per day of food — thus, you will not hurt the feeling of hunger or guilt because each piece eaten. However, the menu has to be revised to include primarily protein products, of which it is possible to cook a delicious and hearty lunch.
Stages of the Dukan diet: 4 steps to a perfect silhouette
In their technique the Pierre Dukan offers four stages (phases), each of which has its own characteristics. The first two phases help you lose weight and return to normal weight, the third and fourth phases allow to consolidate the effect.
Key products for the Dukan diet:
- Meat: beef, veal, offal, poultry, low-fat bacon;
- Fish and seafood;
- Chicken eggs and quail;
- Low-fat dairy products;
- Tofu cheese.
The list includes 72 of the product from which it is possible to cook any dish. Also allows you to season your meals with spices and herbs, use salt and mustard in moderation. Other foods should not be consumed. Every day should drink about 1.5 liters of fluid (water, tea, coffee).
The first stage (phase) — "Attack"
The fight against overweight starts with "attack". At this stage you can eat only protein-rich foods: as they are complex and their digestion by the body takes much more strength and calories than these foods contain.
The approximate menu of "Attack" for the day:
- Breakfast: egg-white omelette three eggs and skim milk, a piece of fish, tea or coffee.
- Lunch: meat — beef or chicken, boiled or baked with herbs.
- Snack: shrimp, mussels or other seafood, a slice of cheese.
- Dinner: fish, yogurt or low-fat yogurt.
This is a weight loss of 1.5 – 4 kg.
The second phase — "Cruise"
In this phase (which is often referred to as "phase alternation") to 72 protein products added 28 vegetables — a total in the amount you can eat menu of 100 different products.
Allowed to consume cucumbers, tomatoes and any low-calorie vegetables raw, boiled or baked form, is also definitely on the table should present the bran. Exclude cereals and vegetables that contain high amounts of carbohydrates such as potatoes, corn, peas.
You can cook any meals, not limiting the frequency of eating or the amount of — a kind Breakfast buffet. The only condition is to alternate proteins and vegetables in 3-5 days.
Weight loss at the second stage is 1 kg a week.
The third phase — "Consolidation"
With a phase of "Consolidation" (also known sometimes as "Fixing") begins a gradual return to the diet before diet. 100 products are added to bread, pasta, potatoes, rice, vegetable oil, fruits (except grapes and bananas), sweets. Daily need to eat 2-3 tablespoons of oat bran and 3 teaspoons of honey. One day a week should give protein.
Approximate menu for the day:
- Breakfast: a Glass of yoghurt or 200 g of cottage cheese, a piece of boiled or baked chicken, boiled egg, tea.
- Lunch: lean fish, steamed vegetables, tea or coffee.
- Dinner: vegetable soup, grilled meat.
The duration of this phase depends on how many pounds had managed to lose: if 5 kg — 50 days, if 10 kg — 100 days. In addition, for every 10 days will be able to get rid of another 1 kg.
The fourth phase — "Stabilization"
The final stage of the Dukan diet includes foods allowed of the first phase ("Attack"). As confirmed by the practice of Dr. Dukan, the comprehensive plan provides not only getting rid of extra pounds, but also helps to keep a good form — provided that you stick to a proper diet and lead an active lifestyle.
This phase consists of three steps:
- once a week, continue to follow the protein diet (as during the phase of "Attack");
- eat 3 tablespoons of oat bran a day;
- prefer stairs to lifts (more walking).
Approximate menu for the day:
- Breakfast: yogurt or a slice of white cheese, 200 g ham or hard-boiled egg, coffee or tea.
- Lunch: protein snack — crab sticks (surimi), chicken pate, salmon or other fish. For dessert, yogurt or white cheese.
- Dinner: similar to Breakfast.
Frustrating during the Dukan diet
Despite the fact that the Dukan diet menu allows you to diversify, sometimes women who sit on it, there is a deviation from the program. Most often this happens due to the fact that it is difficult all the time to follow the plan or hunger overtakes where it is not possible to make a meal of allowed foods.
What if there was a failure?
- First of all, do not despair and keep a positive Outlook on things.
- Go back to the old behavior and extend the diet for a few days.
- Next 1-2 days strictly adhere to the protein diet.
- Drink more.
- Get enough sleep.
- Get more fresh air.
One of the positive features of the Dukan diet — recipes there is a huge amount! So you can easily cook a variety of delicious and simple dishes in accordance with the set of products that are allowed for a particular phase.
The pros and cons of Dukan diet
Advantages of Dukan diet:
- more effective than other diets;
- is safe and does not cause stress;
- no need to starve and count calories.
Disadvantages of Dukan diet:
- seafood for some will seem expensive;
- the imbalance diet can cause lack of vitamins and minerals;
- not suitable for vegetarians.
The Dukan diet: to be slim easily!
Results diet satisfied many women, who were able without exhausting fasting to cope with the excessive completeness. Of course, have to make some effort — magic in the world is not. But if you want to get a slim figure on a proven methodology, you might need to listen to the many reviews on the Dukan diet! Positive rating she is given not only women themselves, but also nutritionists who often recommend this diet to their patients.
Join us and you among slim women!