What is the Dukan Diet? This is a diet plan based on the consumption of protein-rich foods. According to Irene Jackson-Cannady, this diet was developed by French general practitioner and nutritionist Pierre Dukan in 2000.
The diet is based on the following principles:
- Product diversity. At the initial stages of the diet, only protein consumption is allowed, but over time the diet will become richer.
- Control your drinking regimen. Increasing the content of protein foods in the menu can lead to dehydration, so women should drink at least two liters of water per day, and men - three liters, as Arend-Jan Meinders says.
- Give up sugar. High glucose levels in the body lead to reduced fat breakdown. Fructose-based sweeteners are used to sweeten foods.
- Reduce salt intake.
- Small 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 the consumption of different foods.
The first phase is "Attack". The most difficult and shortest phase, lasting from 5 to 7 days. During this time you can lose 2-3 kg. During this period, only foods rich in protein 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, squid, scallops);
- skim milk, kefir, cottage cheese, cottage cheese;
- Soybean meat;
- spices, dried herbs, vinegar, mustard.
The second stage is "Replacement". 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 duration of this 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 period.
You can eat all the foods allowed during the "Attack" phase, while also adding to the menu:
- whole grain bread;
- asparagus;
- mushroom;
- tomatoes, cucumbers, pumpkins, eggplants, zucchini, radishes, beets, avocados, white and cauliflower, broccoli;
- spinach, sorrel, any green vegetables;
- olive oil (no more than one tablespoon per day).
The third stage is "Consolidation". This phase is aimed at preventing weight regain. About 500 g of weight will be lost per week, so the duration of this phase depends on the goal. For two meals a week, you can treat yourself to any forbidden food.
You should consume at least three tablespoons of bran or fiber per day. In addition to the foods allowed during the "Attack" and "Rotation" phases, you can add to your diet:
- honey (no more than three teaspoons per day);
- seasonal berries and fruits;
- lentils, peas, beans;
- olive;
- nuts;
- Corn;
- rice and buckwheat;
- pasta made from durum wheat.
The fourth stage is "Stabilization". During this period, you can eat all previously allowed foods. At the same time, you need to continue to eat small portions, eat bran every day and only supplement protein once a week. As long as a person adheres to the "Stabilization" stage, he will remain slim.
Diet effectiveness
Protein is more difficult to digest than fats and carbohydrates, so the body will spend the energy received from accumulated fats. In addition, foods rich in protein make you feel full for a long time, so patients do not overeat or snack on unhealthy foods. As Marina Altashina, candidate of medical sciences, notes, an abundance of protein in the diet allows you to lose weight without losing muscle mass.
Because the diet consists of four phases, the last of which can be used throughout life, the Dukan nutrition plan will provide long-lasting results.
Menu of the week
How to start the Dukan diet? To easily overcome dietary restrictions, a week before you start changing your diet, reduce your sugar and salt intake. Start replacing regular bread with whole grain or crusty bread.
After preparation, including self-motivation, move on to the first phase of the Dukan diet - "Attack". Let's take a closer look at the menu for the week.
The 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, grilled lamb.
- Second breakfast: a glass of low-fat kefir, boiled pork.
- Lunch: chicken broth with herbs.
- Afternoon snack: rabbit stewed in milk.
- Dinner: steamed veal cutlet.
The third day
- Breakfast: boiled eggs, beef, marinated with spices, grilled.
- Second breakfast: cheese stew.
- Lunch: meatball soup cooked with kefir.
- Afternoon snack: omelet with liver pate.
- Dinner: boiled squid and shrimp.
The forth day
- Breakfast: cheesecake.
- Second breakfast: bread with low-fat cheese.
- Lunch: soup with veal and turkey.
- Afternoon snack: milk.
- Dinner: grilled quail.
Thursday
- Breakfast: steamed omelet, grilled chicken fillet.
- Second breakfast: kefir.
- Lunch: liver pate and turkey, bread.
- Afternoon snack: cheese.
- Dinner: mussels in milk mustard sauce.
The sixth day
- Breakfast: two boiled eggs, spicy grilled veal.
- Second breakfast: whole grain bread with low-fat cream cheese, lightly salted salmon.
- Lunch: seafood soup.
- Afternoon snack: cheese.
- Dinner: grilled perch fillet.
Saturday
- Breakfast: fried eggs with beef.
- Second breakfast: low-fat cheese with sweetener.
- Lunch: mussel and squid soup.
- Afternoon snack: steamed chicken and turkey cutlets.
- Dinner: Grilled pork steak
Between meals, you are allowed not only water, but also coffee, unsweetened tea and herbal decoctions. After a week, move on to the next phase of the diet.
The Dukan diet is suitable for effective weight loss. However, it has serious limitations, so in order not to harm yourself, be sure to consult your doctor before starting.
Attention! This document is for informational purposes only. You should not use the treatments described here without first consulting your doctor.