What is the Dukan Diet? This is a dietary plan 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:
- Variety of products. At the initial stage of the diet, it is permissible to consume only protein, but over time the diet becomes more extensive.
- Control of drinking regime. An increased 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, as Arend-Jan Meinders says.
- Quitting sugar. High levels of glucose in the body lead to a decrease in the breakdown of fats. Fructose-based sweeteners are used to sweeten food.
- 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 "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 protein 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, mussels, squid, shrimp, cuttlefish, scallops);
- skim milk, kefir, cottage cheese, cheeses;
- Soy meat;
- spices, dry herbs, vinegar, mustard.
The second stage is "Alternation". 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 the stage 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 phase.
You can eat all foods allowed in the "Attack" phase, and also add to the menu:
- whole wheat bread;
- asparagus;
- mushrooms;
- tomatoes, cucumbers, pumpkin, eggplant, zucchini, radish, beets, avocado, white and cauliflower, broccoli;
- spinach, sorrel, any greens;
- olive oil (no more than a tablespoon per day).
The third stage is "Consolidation". The phase is aimed at preventing weight gain back. About 500 g of weight will be lost per week, so the duration of the phase depends on the goals. In two meals a week, you can treat yourself to any prohibited foods.
You should consume at least three tablespoons of bran or fiber every day. In addition to the allowed foods in the "Attack" and "Alternation" phases, you can add to the diet:
- honey (no more than three teaspoons per day);
- seasonal berries and fruits;
- lentils, peas, beans;
- olives;
- nuts;
- corn;
- rice and buckwheat;
- pasta made from durum wheat.
The fourth stage is "Stabilization". During this phase, you can eat all previously permitted foods. At the same time, you need to continue to eat fractionally, eat bran daily and make it consist only of proteins once a week. As long as a person sticks to the "Stabilization" phase, he will remain slim.
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, an 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 nutrition plan assumes long-term results.
Menu for the week
How to start the Dukan diet? To make it easier to endure 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 crispbread.
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 omelette 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, baked lamb.
- Second breakfast: a glass of low-fat kefir, boiled pork.
- Lunch: chicken broth with aromatic herbs.
- Afternoon snack: rabbit stewed in milk.
- Dinner: steamed veal cutlets.
The third day
- Breakfast: boiled egg, 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: cheesecakes.
- Second breakfast: bread with low-fat cheese.
- Lunch: soup with veal and turkey.
- Afternoon snack: milk.
- Dinner: baked quail.
Fifth day
- 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 baked veal.
- Second breakfast: whole grain bread with low-fat cream cheese, lightly salted salmon.
- Lunch: seafood soup.
- Afternoon snack: cottage cheese.
- Dinner: grilled pike perch fillet.
Seventh day
- Breakfast: fried eggs with beef.
- Second breakfast: low-fat cottage cheese with sweetener.
- Lunch: mussel and squid soup.
- Afternoon snack: steamed chicken and turkey cutlets.
- Dinner: Grilled pork steak
Between meals you are allowed to drink not only water, but also coffee, tea without sugar, and herbal decoction. After a week, proceed to the next stage of your diet.
The Dukan diet is suitable for effective weight loss. However, it involves serious restrictions, so in order not to harm yourself, be sure to consult a doctor before starting it.
Attention! The material is for informational purposes only. You should not resort to the treatment methods described herein without first consulting your doctor.