Pierre Dukan was a French doctor who worked in general therapy until 1975. But this year he encountered a serious moment in practice for the first time. Prior to this, obesity was treated with a balanced menu, including products with minimal calories. However, nutritionists approach treatment from a completely different side. His diet is based on the use of protein products and has up to four stages after which the patient no longer gains weight.
In his 2000 book I Can’t Lose Weight, Dr. Dukan describes his more than 20 years of research and improvements to this nutrition. In many countries, a detailed book includes recipes for dietary dishes, has won awards in many countries. After the publication of the book, Pierre Dukan spread and gave positive results worldwide. Another surge in interest in diet was the wedding of Prince William of England, whose bride, Kate Middleton, drew a lot of weight on the wedding, thanks to the nutritional methods of French nutritionists.
Dukan's Dietary Principles
The nutritional principles of French nutritionists are easy to use and do not require any exotic or inaccessible products. This is a protein diet involving a significant reduction in the amount of carbohydrates used. It is this method that allows you to break down body fat. After eating, you have the opportunity to hold up to 5 kg of weight per week. As you can see, the French diet is not strict, especially since the final stage is designed to consolidate the results, so you won’t gain weight after the diet is over.
The first two phases of the diet are designed to set the body to lose weight and break down internal fat. The last two stages are designed to stabilize the power system, consolidate the effect and retain the results. This advantageously distinguishes Dr. Dukan's diet from this protein diet. The final stage is simple and comfortable, including all the products the body needs, so you can follow the principles of the final stage of the Dukan diet. Throughout your diet, you must drink at least 1. 5 liters of pure simple water per day. Additionally, if you take a daily walk with proper nutrition and exercise, the results will not be long and will be more fruitful.
One of the mandatory products, including the French diet, is oat bran containing oat shells. First, they are necessary for the natural cleaning of the human body and normalizing the work of the gastrointestinal tract. Oat branches contain vitamins, minerals and trace elements needed by the body to eliminate obvious signs of hunger to prevent absorption of fat from large amounts of food. In this case, their use is very important for the entire dietary process, do not replace oat bran with wheat bran or oatmeal.
The stage of Dukan diet
As mentioned above, Dukan's diet is protein or protein. That is, it involves the use of protein foods in exchange for carbohydrates. The entire diet is divided into four stages. Every day, during all four stages, you must eat 1-2 tablespoons of oat bran and drink at least 1. 5 liters of simple water during the day.
"attack"
The duration of the diet phase must be calculated by yourself, depending on the number of extra pounds that must be reset. So, if you are overweight:
- 10-20 kg, the first phase will last for 3 to 5 days;
- 20-30 kg-5-7 days;
- 30 and 7-10 days or more.
It is not recommended to observe the first stage of diet for more than 10 days. In the first stage of the diet, which includes the Dukan diet, protein foods prevail. The following products can be consumed:
- Low-fat chicken;
- Low-fat turkey;
- calf liver;
- Skinny ham;
- Fish;
- seafood;
- egg;
- Low-fat dairy products.
Allow to a small amount of salt from vegetables, onions and garlic, vinegar, spices, and a small amount of salt. Excluding diet should be:
Duck and goose, rabbit and lamb, pork and beef, veal and lamb meat; any form of sugar and sugary food; any form of alcohol. The recipients of dishes may be diverse, but it is worth remembering that the first stage is the hardest, so you need to avoid frying. You can cook products in a microwave, slow cooker, and in boiling and stews.
"cruise"
The next stage of the diet is based on the alternation of two food principles - protein and vegetables. The duration of the second phase is also calculated separately. If you need to drop a weight smaller or equal to 10 kg, then the alternation of products will occur within one day, and if it exceeds 10 kg, within a few days:
- Up to 10 kg: protein/vegetable alternation: 1/1 or 3/3 days;
- Over 10 kg: Protein/vegetable alternation: 5/5 days.
At this stage, the daily oatmeal volume increases (2-3 tablespoons). Don't forget about 1. 5 liters of simple water per day.
Protein Day involves the use of all these products in the first phase, which includes Dr. Dukan's diet. But the days of vegetables include all the use of vegetables, except:
- Potato;
- beans (beans, peas, lentils);
- avocado;
- Rice and cereals.
Vegetables can be eaten fresh, cooked, stewed, roasted, and heated. Do not stir fry with vegetable oil or deep fruit. For a variety of dishes, you can include such products in your recipe:
- spices and sharp pepper;
- Adzhika and tomato sauce;
- starch and gelatin;
- garlic and poles;
- Low fat cream;
- Cocoa;
- Dried wine.
However, all listed products should only be supplemented by the main menu. You cannot use more than 1 tablespoon. It is also necessary to select two products from the list every day.
"merge"
During the first two stages, weight loss. But in the third stage, the result achieved is merged and is programmed for the new kilogram body. The duration of this phase is also calculated separately and depends on how many kilograms you have dropped during the first two phases of your diet. For discarded weight per kilogram, the third phase of the diet is 10 days.
The third stage of diet is very diverse. The number of choppers for oat bran should be increased to 3-4 tablespoons per day. Don't forget about water (at least 1. 5 liters per day). You are free to use all products in the second and third stages of the diet, namely protein foods and vegetables. In addition to this, you can also include:
- Fruits (especially sweet fruits: bananas, grapes, cherries);
- Bread (preferably from whole wheat flour, no more than 2 slices per day);
- Hard cheese (no more than 40-50 grams per day);
- Products containing starch: potatoes, rice, cereals, beans, solid varieties of macarons (but no more than twice a week).
The fixation stage is very long. After all, for example, if you throw away 7 kg of weight, this stage will last about 70 days. Therefore, during the third phase of your diet, you can be allowed to use it while you arrange a holiday in your stomach. It may also be a holiday feast to visit, and you should not deny everything about yourself. However, the day after the "holiday" should be spent on protein foods.
"Stablize"
This is the final stage of Dukan's diet. This stage is easy to follow, it has no restrictions, but only some suggestions. You continue to eat about 3-4 tablespoons of oat bran and drink at least 1. 5 liters of pure water per day. Once a week, you arrange a day for fasting – a day for protein-only foods. On all other days, there is no limit to food. This stage can be observed throughout life because it does not contain any restrictions and contraindications.
Special Instructions
Depending on the duration of this diet, it is not superfluous to provide several useful tips and instructions.
destroy
Like anyone else, stick to this diet, none of us can be immune to collapse. If it fails for any reason, don't despair. You can continue to follow your diet without starting everything from scratch. However, it is necessary:
- After the day of failure, according to the first stage menu, that is, a menu that consumes protein-only foods, the next four days will be spent after the next four days;
- Increase the amount of water consumed to 2-2. 5 liters per day;
- Put salt during these four days;
- Increase your daily walk time or increase physical exercise.
After these four days, you can continue eating from the decomposition stage.
Fatigue and lethargy
Don't be afraid to seem overly tired during the first few days of your diet. Our body begins to produce ketones, which can cause fatigue and lethargy. This is absolutely normal and the symptoms described later will pass.
Good substances
In this diet, like anyone else, the body is deficient in fat and vitamins. So you can use some vegetable oil in a salad of fresh vegetables during the second phase of your diet. It is also necessary to purchase a complex of vitamins and trace elements.
Contraindications
Strict diet is prohibited for pregnant women, women during breastfeeding, people suffering from chronic diseases, kidney and liver failure, heart disease, musculoskeletal system and joints, joints, adolescents under 16 years of age, and elderly people.
Advantages of Dukan Diet
Based on the diet description, a conclusion can be drawn. Dukan's diet has many advantages.
Safety
The diet menu is based on natural products and does not contain chemical ingredients, so it is absolutely safe for the human body. Additionally, diet is not harsh and not aggressive, which will not cause your body to suffer from a variety of diseases, including the digestive and nervous system.
efficiency
Even if a person has tried to lose weight in other different ways and has not seen any results, diet will give results. Dukan diet is a guaranteed way to lose weight.
motivation
During the first and second phases of the diet, the kilograms start to leave very quickly, so this prompts the diet to continue in the next phase, thus solving the result.
Lack of restrictions
Diet has no limit on the quantity of food, but is limited only in terms of its type. There are no limits on eating time, and you can calmly eat supper when you need it or when you have the chance.
Diversity
The products included in the diet menu allow you to cook a variety of dishes, even complex. Recipes can include spices, seasonings, starch or gelatin, seasonings. This diet is even suitable for gourmets who like to eat delicious food.
Simple
The diet menu is simple and sticks easily. You can write the recipes on the menu yourself. Calories are calculated without calculations or long-term calculations.
Dukan Diet Recipes
As we see in the description of the diet phase, the diet includes a variety of foods. There is no limit on the number of allowed products to be used. The very delicious ingredients of the diet allow you to prepare a variety of recipes for many dishes such as salads or pours. Let's provide an example of some recipes that can not only be prepared on weekdays but also be celebrated at a festive feast
Salmon's ears
This dish is ideal for the first phase of the diet when the product used is limited by protein and protein. All dishes suitable for the first stage can be eaten freely during the subsequent dietary stage.
You will need: a piece of salmon or trout (can be made with bones, such as steak), royal shrimp, salt, pepper. Put a piece of salmon or trout in boiling water with salt and cook for about 15 minutes. After that, add the peeled royal shrimp and pepper in large quantities and cook for another 5-7 minutes. Let the ears cool a little, then remove a piece of salmon or trout, separate from the bones, cut into fish with debris, and throw it back into the ears. Nevertheless, it is cooked in the ears with bones, so the soup is more fragrant.
Chicken Roll
This dish is also suitable for the first stage, but is still desirable for the second stage because it contains a lot of spices and seasonings, which is called "cruise" from the second stage of the diet.
You will need: Chicken slices or breasts, milk, water, salt, spices (nutmeg, chili, turmeric, coriander), soy sauce, garlic. The meat should be soaked in salted water at night with milk, water and salt. After that, dry, close the rolls and top with spices, garlic, soy sauce. Bake at 200-220 degrees for about 15-20 minutes. After that, turn off the oven so that it cools completely without turning on the oven.
In addition to these recipes, you can prepare various salads such as fresh vegetables, chicken, seafood. The first dishes can be prepared based on meat or fish, rather than starchy vegetables - cabbage, carrots, beets, mushrooms. The second dish can include any low-fat meat or fish, mushrooms, vegetables (eggplant, zucchini, etc. ). In Dukan's diet, even baking and desserts can be made from low-fat cheese and milk, whole grain flour.
As you can see, recipes for a variety of dishes can be prepared according to the Dukan Diet menu. This power system cannot even be called a full-scale diet. It includes all the necessary principles of proper nutrition that you can abide by for your whole life!