What is the Dukan diet? This is a diet based on the consumption of protein foods. According to Irène Jackson-Cannady, this 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 allowed to consume only proteins, but over time the diet becomes more extensive.
- Control of alcohol consumption regime. An increased content of protein foods in the menu can lead to dehydration, which is why women should drink at least two liters of water per day and men three, as Arend-Jan Meinders says.
- Stop sugar. High levels of glucose in the body lead to decreased breakdown of fats. Fructose-based sweeteners are used to sweeten foods.
- Reduce salt consumption.
- Split meals. Food is consumed 5 times a day.
What can you eat on the Dukan diet?
The diet plan includes four phases, each allowing the consumption of different foods.
The first step is "attack". The most difficult and shortest phase lasts 5 to 7 days. During this period 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);
- skimmed milk, kefir, cottage cheese, cheeses;
- Soy meat;
- spices, dried herbs, vinegar, mustard.
The second stage is "alternation". At this time, a protein day, as in the "Attack" phase, alternates with the next, allowing the addition of green 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 must 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, radishes, beets, avocado, white cabbage and cauliflower, broccoli;
- spinach, sorrel, green vegetables;
- olive oil (no more than one tablespoon per day).
The third stage is "Consolidation". The phase aims to prevent weight regain. Around 500g 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 all the forbidden foods.
You should consume at least three tablespoons of bran or fiber every day. In addition to the foods allowed 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;
- but;
- rice and buckwheat;
- pasta made from durum wheat.
The fourth stage is "stabilization". During this phase, you can eat all previously allowed foods. At the same time, you need to continue to eat fractionally, eating bran daily and making it up only with protein once a week. As long as a person sticks to the "stabilization" phase, they will remain thin.
Diet effectiveness
Digestion of proteins is more difficult than that of fats and carbohydrates, so the body spends the energy it receives from already accumulated fats. In addition, protein foods cause a feeling of fullness for a long time. Therefore, a person does not overeat and 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 nutritional plan assumes long-term results.
Menu of the week
How to start the Dukan diet? To better cope with dietary restrictions, a week before starting to change your diet, reduce the amount of sugar and salt you consume. Start replacing regular bread with whole grain bread or crusty bread.
After preparation that 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 skimmed milk.
- Second breakfast: cheesecakes.
- Lunch: shrimp and squid soup.
- Afternoon snack: lightly salted salmon bread.
- 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 simmered in milk.
- Dinner: steamed veal escalopes.
The third day
- Breakfast: boiled egg, beef, marinated with spices, grilled.
- Second breakfast: cottage cheese casserole.
- Lunch: soup with meatballs cooked on kefir.
- Afternoon snack: omelette with liver pâté.
- Dinner: boiled squid and shrimp.
Fourth day
- Breakfast: cheesecakes.
- Second breakfast: bread with low-fat cheese.
- Lunch: veal and turkey soup.
- Afternoon snack: milk.
- Dinner: baked quails.
Fifth day
- Breakfast: steamed omelette, grilled chicken fillet.
- Second breakfast: kefir.
- Lunch: liver and turkey pâté, bread.
- Afternoon snack: cottage cheese.
- Dinner: mussels with milk mustard sauce.
Sixth day
- Breakfast: two hard-boiled eggs, spicy baked veal.
- Second breakfast: wholemeal bread with low-fat cream cheese, lightly salted salmon.
- Lunch: seafood soup.
- Afternoon snack: cottage cheese.
- Dinner: grilled zander 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 decoctions. After a week, move on to the next step in 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 here without first consulting your doctor.