What is the Dukan diet? This is a diet based on eating protein-rich foods. According to Irene Jackson-Cannady, the diet was developed by French general practitioner and nutritionist Pierre Dukan in 2000.
The diet is based on the following principles:
- Various products. At the initial stage of the diet, only protein consumption is allowed, but over time the diet becomes more extensive.
- Checking the drinking system. An increased content of protein-rich foods on the menu can lead to dehydration, so women should drink at least two liters of water and men three liters of water per day, as Arend-Jan Meinders says.
- Avoiding sugar. A high level of glucose in the body leads to a decrease in the breakdown of fats. Fructose-based sweeteners are used to sweeten foods.
- Reducing salt intake.
- Side dishes. Food is consumed 5 times a day.
What can you eat during the Dukan diet?
The diet consists of four stages, each of which allows you to eat different foods.
The first stage is the "attack". The hardest and shortest stage, it lasts 5-7 days. During this time, you can lose 2-3 kg. During this period, only protein-containing foods are allowed:
- meat (beef, lamb, lean pork, chicken, turkey, rabbit, quail, offal);
- eggs (whites - without restrictions, yolks - no more than two per day);
- seafood and fish (lean white and red fish, clams, squid, shrimp, squid, clams);
- skimmed milk, kefir, cottage cheese, cheeses;
- Soy meat;
- spices, dry herbs, vinegar, mustard.
The second stage is "alternation". In this case, one protein day, as in the "Attack" phase, alternates with the next, allowing the addition of greens and non-starchy vegetables to the menu. The duration of the phase depends on how much the person wants to lose. To lose 1 kg of weight, you must follow the recommendations of the 1-week phase.
You can eat and add to the menu all the foods allowed in the "Attack" phase:
- whole wheat bread;
- asparagus;
- mushrooms;
- tomatoes, cucumbers, pumpkins, eggplants, zucchini, radishes, beets, avocados, white and cauliflower, broccoli;
- spinach, sorrel, any green;
- olive oil (no more than one tablespoon per day).
The third phase is "consolidation". The purpose of the phase is to curb weight gain. Weight loss is about 500 g per week, so the duration of the phase depends on the goals. You can indulge in any forbidden food during meals twice a week.
You should eat at least three tablespoons of bran or fiber per day. In addition to the foods allowed in the "Attack" and "Change" phases, you can add to the diet:
- honey (no more than three teaspoons per day);
- seasonal berries and fruits;
- lentils, peas, beans;
- olives;
- nuts;
- maize;
- rice and buckwheat;
- pasta made from durum wheat.
The fourth phase is "Stabilization". In this phase, you can eat all the previously allowed food. However, you still have to eat fractionally, eat bran daily and only have proteins once a week. As long as you stick to the "stabilization" phase, you will stay slim.
The effectiveness of the diet
Proteins are more difficult to digest than fats and carbohydrates, so the body gets its energy from already accumulated fat. Also, protein-rich foods keep you full for a long time, so you don't overeat or snack on unhealthy foods. As noted by Marina Altashina, candidate of medical sciences, the abundance of protein in the diet makes it possible to lose weight without losing muscle mass.
Since the diet consists of four stages, the last of which can be followed for life, the Dukan nutrition plan assumes long-term results.
Menu for the week
How to start the Dukan diet? To make dietary restrictions easier to tolerate, reduce the amount of sugar and salt you eat a week before starting to change your diet. Start replacing traditional bread with wholemeal or crusty bread.
After preparation, which includes self-motivation, proceed to the first stage of the Dukan diet - "Attack". Let's take a closer look at the weekly menu.
First day
- Breakfast: Grilled turkey fillet, two-egg omelet and low-fat milk.
- Second breakfast: cheesecake.
- Lunch: shrimp and squid soup.
- Afternoon snack: bread with lightly salted salmon.
- Dinner: low-fat cottage cheese.
The second day
- Breakfast: scrambled eggs, roast lamb.
- Second breakfast: a glass of low-fat kefir, boiled pork.
- Lunch: chicken soup with aromatic herbs.
- Afternoon snack: rabbit stewed in milk.
- Dinner: steamed veal steak.
The third day
- Breakfast: boiled eggs, beef marinated in spices, grilled.
- Second breakfast: cottage cheese casserole.
- Lunch: soup with meatballs cooked with kefir.
- Afternoon snack: omelette with liver pate.
- Dinner: boiled squid and shrimp.
Fourth day
- Breakfast: cheesecake.
- Second breakfast: bread with low-fat cheese.
- Lunch: veal and turkey soup.
- Afternoon snack: milk.
- Dinner: roasted quail.
Day five
- Breakfast: steamed omelet, grilled chicken fillet.
- Second breakfast: kefir.
- Lunch: liver and turkey pate, bread.
- Afternoon snack: cottage cheese.
- Dinner: mussels in milk mustard sauce.
Sixth day
- Breakfast: two boiled eggs, spicy roast veal.
- Second breakfast: wholemeal bread with low-fat cream cheese, lightly salted salmon.
- Lunch: seafood soup.
- Afternoon snack: cottage cheese.
- Dinner: grilled perch fillet.
Seventh day
- Breakfast: fried egg with beef.
- Second breakfast: low-fat cottage cheese with sweetener.
- Lunch: mussel and squid soup.
- Afternoon snack: steamed chicken and turkey steak.
- Dinner: grilled pork steak
Between meals, you may drink not only water, but also coffee, tea without sugar and herbal teas. After a week, continue with the next stage of the diet.
The Dukan diet is suitable for effective weight loss. However, this comes with serious restrictions, so to avoid harming yourself, be sure to consult your doctor before starting.
Attention! The material is informative only. Do not resort to the treatment methods described here without first consulting your doctor.