You probably already know who Pierre Dukan is. The beginner's diet, the approximate menu of which you can find a little below, is easy to learn. You will quickly understand what is what, how to make a protein diet for weight loss and how to choose products for each day.
Concept
Pierre Dukan's method of weight loss is based not only on losing weight, but also on keeping it off. We will not praise or slander. Let's take the best of the protein diet and put it into practice. But first, the rules.
Dukan says to eat 100 foods without restriction. They are nutritious.
Divide the mode into 4 stages, loosening the reins each time:
- Attack- a short but most obvious period in losing weight, when the pounds will melt before our eyes.
- alternating- the stage of achieving the desired weight.
- Anchoring- the period of adaptation of the body to a new weight.
- Stabilization- maintaining the desired weight and new habits.
Now more.
Attack
The first stage is aggressive. Lose a lot in a short time, eat one protein and see the results. In nature, there are no products consisting only of proteins, but there are with its obvious predominance. This is exactly what they need:
- meat;
- Seafood;
- chicken meat;
- fish;
- dairy products;
- eggs.
You won't last long on this diet. From the nutritionists' healthy eating rules, if you read this article, you know that stress is for the body. That's why the Attack is short. It is acceptable, but for a few days, no more. After that, the body is exhausted and it is no longer weight loss.
When eating protein, our body loses weight for two reasons:
- You're losing water.
- The body is rewired to obtain energy from internal reserves, since it does not receive energy from the outside.
Water always leaves first and restoring the body to a new source of fuel for life is still stressful. So do not forget about the sensible approach and that this period is short and cannot be artificially extended.
alternating
The second stage continues until you have extra pounds. But this does not mean that if you need to lose 10 kg, then the alternation lasts 10 days. No. You alternate proteins with vegetables and thus smoothly lead the body to lose subcutaneous fat. That is, to the last kilogram.
Anchoring
The formula for the third stage is to multiply each kilogram lost by 10. Lost 7 kg? Multiply by 10 - this is how much you need to fix the result so that the weight does not return again.
The trick is to avoid the yo-yo effect. You don't finish the diet, but you stick to strict rules. Now the body receives the maximum amount of nutrients from all the products it needs, but on the condition that they do not lead to your previous habits.
Dukan in this regard, a well-thought-out plan and gradual weight loss - the strength of his diet. If you sit on a protein diet for 4 days and then return to cakes again, then the return of pounds cannot be avoided.
You need to understand: you will not starve, on the contrary, you will eat abundantly and deliciously, but you will not be able to return to fast food, alcohol and industrial sweets. The point of the Dukan diet is to eradicate old habits that lead to weight gain.
What Dukan says about carbohydrates
If you look at the Dukan diet, you can see the lack of fast carbohydrates and starchy foods.
The nutritionist points out that in the past, in the pre-sugar era, people got their carbohydrates from fruit, honey and whole grain sweets. This ensures gradual absorption of food and a stable blood sugar level.
But since we learned to extract sugar and grind flour by the first grade, sweets and pastries appeared on our table. Carbohydrates from such products are digested too quickly and just as quickly we want to eat again. And that's not all.
Even if the product is unsweetened, it is fraught with even more dangers. Refined white rice, white pasta, plain white bread are unsweetened foods that are the same:
- active overload of the pancreas;
- contribute to the development of diabetes;
- extra pounds appear on the sides.
Add gas and flatulence from flour starch in processed foods and you can write a long list of new diseases developing in the next 15 years.
To some extent, the Dukan diet is raw. If a person only eats sweets and fast food, it will be difficult to switch to protein foods and healthy vegetables. Also, the idea of living like this for the rest of your life doesn't appeal to you, but that's the concept of the Dukan diet - to recover, get used to it and stick with it for the rest of your life.
What should you be afraid of?
We noted earlier that the Attack should not last long. First, constipation will begin, and secondly, at some point, irreversible processes will begin in the body. Nothing will happen in a few days, but not more. Take it seriously. Your health is at stake, even if it seems like the extra few days will help you lose weight. Not true. With each new day, the fat will go harder and the risk of collapse will be higher.
The Dukan diet is good in stages, a soft exit and advice on the drinking regime. But the same nutritionist advises drinking light carbonated drinks, which have a calming effect on his patients. But such drinks contain chemical elements that cause addiction. Caffeine is the most harmless of them. Even if you don't find dangerous sugar on the bottle, know that it is there, but hidden in incomprehensible scientific terms. By the way, this brings us to the sweeteners.
A French nutritionist suggests using aspartame instead of sugar. In his books, he admits that it is so difficult for a person to give up sugar and must replace it with something. Proposing aspartame for this role, Pierre Dukan openly says that this substitute is carcinogenic and causes cancerous tumors. True, he notes that this is an exaggeration, but the word - not a sparrow, has already flown.
What if both sugar is impossible and sweeteners dangerous? We have no answers. As part of the Dukan diet for sure. Sweetness can be obtained from fruits, dried fruits and honey. It is natural, balanced and does not cause spikes in blood sugar, but according to Dukan, these products are prohibited in the first two stages, and then they are limited again.
We advise you to weigh the pros and cons, consult a doctor, and this is necessary in case of radical changes in nutrition, and act on the basis of the desire to maintain health. Whether you follow a protein diet or not is up to you.
Sample menu for each day
Now practice. These are menu options suggested by Dukan himself in the books.
For attack number 1
- Breakfast - tea, 100 g cottage cheese, turkey;
- Lunch - 100 g of yogurt;
- Lunch - veal fillet;
- Snack - 100 g of yogurt;
- Dinner - shrimp.
For attack number 2
- Breakfast - coffee, 100 g of yogurt, boiled egg;
- Lunch - 100 g of cottage cheese;
- Lunch - veal fillet;
- Afternoon breakfast - 100 g of turkey;
- Dinner - smoked fish.
For attack number 3
- Breakfast - tea, 100 g cottage cheese, ham;
- Lunch - 100 g of cottage cheese;
- Lunch - chicken liver;
- Afternoon breakfast - 100 g of turkey;
- Dinner - beef cutlet.
For alternative #1
- Breakfast - coffee, 100 g cottage cheese, boiled egg;
- Lunch - tomato and cucumber salad;
- Lunch - pumpkin soup;
- Afternoon snack - bean salad;
- Dinner - stewed vegetables.
For alternative #2
- Breakfast - tea, 100 g of yogurt, boiled egg;
- Lunch - cauliflower in sauce;
- Lunch - tomatoes with basil;
- Dinner - fish with mashed carrots.
Since the protein diet, at least according to Dukan, at least any other, always includes the predominance of protein foods, you can use the menu from the cottage cheese diet. It also fits perfectly.
Menu for the week for Rotation
Since for Attack everything is more or less clear (there are only proteins and we have given a link to recipes and a table at the beginning), for Alternation we will write a specific menu for each day of the week. It will be clearer that way.
Monday
- Tea, bran cake, cottage cheese 0%.
- Eggplant, fish and spinach salad, yogurt.
- Cottage cheese 0%.
- Shrimp omelette, tomato salad with herbs, rhubarb compote.
Tuesday
- Tea, porridge with bran milk.
- Chicken fillet, shirataki noodles, yogurt.
- A cup of cocoa.
- Eggs with biscuits.
Wednesday
- Omelet with herbs, yogurt, compote.
- Dill puree, fish, bran toast, latte.
- Cottage cheese 0%.
- Celery pastries, ham, carrot garnish, cottage cheese.
Thursday
- Cake with bran, yogurt, tea.
- Shrimp, noodles, cottage cheese 0%.
- Cottage cheese 0%.
- Turkey with vegetables, cottage cheese.
Friday
- Cottage cheese, bran cake, tea.
- Roasted pepper, chicken with beans, yogurt.
- Cottage cheese 0%.
- Beef steak with tomatoes.
Saturday
- Omelette, cottage cheese, tea.
- Veal with vegetables, yogurt.
- Kefir 1%.
- Chicken with vegetables, cottage cheese.
Sunday
- Pudding, egg, cottage cheese.
- Veal with vegetables.
- Bran porridge with milk.
- Fever, yogurt.
Now you know who Pierre Dukan is. Diet for beginners, sample menu for every day, protein phase - all this is now at your complete disposal. Just remember common sense and health. The Dukan diet for weight loss is good, but it is still not suitable for everyone. If you have any questions, please ask. Always Glade.