What is the Dukan Diet? This is a nutritional program based on the consumption of protein 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:
- A variety of products. At the initial stage of the diet, only protein is allowed, but over time the diet becomes more extensive.
- Control of the alcohol consumption regime. The increased content of protein foods in the menu can lead to dehydration, so women should drink at least two liters of water a day, and men - three, says Arend-Jan Meinders.
- Cut out sugar. High levels of glucose in the body lead to 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 includes four phases, each of which allows the consumption of different foods.
The first stage is the "Attack". The most difficult and short phase, lasting from 5 to 7 days. During this time you can lose 2-3 kg. During this period, only protein foods are allowed:
- meat (beef, lamb, lean pork, chicken, turkey, rabbit, quail, offal).
- eggs (whites - no restrictions, yolks - no more than two per day).
- seafood and fish (lean white and red fish, mussels, squid, shrimp, cuttlefish, scallops).
- skimmed milk, kefir, cottage cheese, cheeses.
- Soy meat;
- spices, dry herbs, vinegar, mustard.
The second stage is "Switching". At this time, 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 length of the stage depends on how much the person wants to lose. To lose 1 kg, you need to follow the recommendations of the 1 week phase.
You can eat all the foods allowed in the "Attack" phase and also add to the menu:
- wholegrain bread;
- asparagus;
- mushrooms?
- tomatoes, cucumbers, pumpkin, eggplant, zucchini, radish, beetroot, avocado, white and cauliflower, broccoli.
- spinach, sorrel, any greens.
- olive oil (no more than one tablespoon per day).
The third stage is "Consolidation". The phase aims to prevent weight regain. About 500g of weight will be lost per week, so the length of the phase depends on the goals. In two meals a week, you can treat yourself to any forbidden foods.
You should consume at least three tablespoons of bran or fiber each day. In addition to the allowed foods in the "Attack" and "Switch" phases, you can add to the diet:
- honey (no more than three teaspoons a day);
- seasonal berries and fruits.
- lentils, peas, beans;
- olives;
- NUTS;
- corn;
- rice and buckwheat;
- durum wheat pasta.
The fourth stage is "Stabilization". During this phase, you can eat all the previously allowed foods. At the same time, you need to continue to eat fractionally, eat bran daily and make it consist of protein only once a week. As long as a person remains in the "Stabilization" phase, they will remain emaciated.
Diet effectiveness
Digesting proteins is more difficult than fats and carbohydrates, so the body spends the energy it receives from already accumulated fat. In addition, protein foods cause a feeling of fullness for a long time, therefore, a person does not overeat or snack on unhealthy foods. As Marina Altashina, candidate of medical sciences, notes, the abundance of protein in the diet allows you to lose weight without losing muscle mass.
Since the diet consists of four stages, the last of which can be followed throughout life, the Dukan diet plan assumes long-term results.
Menu for the week
How to start the Dukan Diet? To make it easier to tolerate dietary restrictions, a week before you start changing your diet, reduce the amount of sugar and salt you consume. Start replacing regular bread with whole grain or crisp 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 menu for the week.
First day
- Breakfast: Grilled 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.
Second day
- Breakfast: scrambled eggs, lamb in the oven.
- Second breakfast: a glass of low-fat kefir, boiled pork.
- Lunch: chicken broth with aromatic herbs.
- Afternoon snack: rabbit boiled in milk.
- Dinner: steamed veal cutlets.
The third day
- Breakfast: boiled egg, beef, marinated with spices, grilled.
- Second breakfast: casserole with cottage cheese.
- Lunch: soup with meatballs cooked with kefir.
- Afternoon snack: omelet with liver pate.
- Dinner: boiled squid and shrimps.
Day four
- Breakfast: cheesecakes.
- Second breakfast: bread with low-fat cheese.
- Lunch: veal and turkey soup.
- Afternoon snack: milk.
- Dinner: quail in the oven.
fifth day
- Breakfast: steamed omelette, 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 beef in the oven.
- 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 eggs with beef.
- Second breakfast: low-fat cottage cheese with sweetener.
- Lunch: soup with mussels and squid.
- Afternoon snack: steamed chicken and turkey cutlets.
- Dinner: Grilled pork chop
Between meals you are allowed to drink not only water, but also coffee, unsweetened tea and herbal tea. After a week, move on to the next stage of your diet.
The Dukan diet is suitable for effective weight loss. However, it comes with serious limitations, so to avoid harming yourself, be sure to consult a doctor before starting it.
Caution! The material is for informational purposes only. You should not resort to the treatment methods described here without first consulting your doctor.