Recommend
Official site Dietoll

Dukan protein diet for weight loss: a menu for every day

You probably already know who Pierre Ducane is. The Beginner's Diet, an approximate menu that you will find a little further down, is easy to learn. You will quickly understand what is what, how a protein diet for weight loss is composed and how to choose products for each day.

concept

The Pierre Dukan method of losing weight is based not only on weight loss, but also on weight maintenance. We will not praise or slander. Let's take the best of the protein diet and put it into practice. But first the rules.

Grilled Chicken Breast for the Dukan Diet

Dukan says eat 100 foods without limit. You are nutritious.

Divide the regime into 4 phases, each time loosening the reins:

  • attack- a short but most obvious phase of losing weight, during which the kilograms melt before our eyes.
  • change- the stage of reaching the desired weight.
  • anchoring- the time when the body gets used to a new weight.
  • stabilization– Maintaining desired weight and new habits.

Now more.

attack

The first level is aggressive. In a short time you lose a lot, eat a protein and see results. In nature there are no products consisting only of protein, but there are with its obvious predominance. This is exactly what you need:

  • Meat;
  • Seafood;
  • poultry meat;
  • Fishes;
  • Dairy products;
  • eggs.

You won't last long on this diet. If you are reading this article, you will know from the rules of healthy eating by nutritionists that stress is for the body. That's why the attack is short. It's acceptable, but not for a few days. Then the body is exhausted and does not lose weight anymore.

When eating protein, our body loses weight for two reasons:

  1. you lose water
  2. The body is remodeled to receive energy from internal reserves as it does not receive energy from outside.

Water always leaves first, and rebuilding the body into a new fuel source for life is still stressful. So keep in mind a sensible approach and remember that this period is short and cannot be artificially extended.

change

The second phase lasts as long as you have extra pounds. However, this does not mean that if you need to lose 10 kg, the change will take 10 days. noThey alternate proteins with vegetables, thereby smoothly leading the body to break down subcutaneous fat. So down to the last kilogram.

anchoring

The formula for the third step is to multiply each pound lost by 10. lost 7 kg? Multiply by 10 - so much that you need to correct the result so that the weight does not come back again.

The trick is to avoid the yo-yo effect. They don't quit the diet, but stick to strict rules. Now the body receives the maximum amount of nutrients from all the products it needs, but on condition that they do not lead to your previous habits.

Dukan in this regard, 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 come back to pies, the return of kilograms is unavoidable.

You need to understand: you will not starve, on the contrary, you will eat hearty and tasty, but you will not be able to return to fast food, alcohol and industrial sweets. The point of the Dukan Diet is to eliminate old habits that lead to weight gain.

What Dukan says about carbohydrates

If you look at the diet proposed by Dukan, you can see the lack of fast carbohydrates and starchy foods.

The nutritionist points out that earlier, in the pre-sugar era, people consumed carbohydrates from fruit, honey and wholemeal pastries. This ensured gradual food intake and stable blood sugar levels.

Cabbage for weight loss on the Dukan diet

But since we learned how to extract sugar and grind flour to the first stage, sweets and pastries have appeared on our table. Carbohydrates from such products are digested too quickly and we want to eat again just as quickly. And that's not all.

Even if the product is unsweetened, it poses even more dangers. Refined white rice, white pasta, plain white bread are unsweetened foods that are all the same:

  • actively overload the pancreas;
  • contribute to the development of diabetes;
  • appear in extra pounds on the sides.

Add gas and bloating from flour starches in processed foods, and you can write a long list of new diseases to emerge over the next 15 years.

To an extent, the Dukan Diet is harsh. If a person ate only sweets and fast food, it will be difficult to switch to protein foods and healthy vegetables. Additionally, the idea of beating yourself like this for the rest of your life isn't appealing, but that's the concept of Ducan's diet - rebuild, get used to it, and stick with it throughout your life.

What should one fear?

Earlier we noted that the attack shouldn't last long. Firstly, constipation begins, and secondly, at some point irreversible processes begin in the body. Nothing will happen in a few days, but not anymore. take this seriouslyYour health is at stake, even if it seems like a few extra days will help you lose more weight. It is not true. With each new day, fat becomes more difficult and the risk of a breakdown increases.

The Dukan Diet is good in stages, gradual exit and drinking regime advice. But the same nutritionist advises drinking light sodas, which have a calming effect on his patients. But such drinks contain chemical elements that are addictive. Caffeine is the most harmless of them. Even if you don't find dangerous sugar on the bottle, you know it's there, but under hidden incomprehensible scientific terms. By the way, this brings us to sweeteners.

A French nutritionist suggests using aspartame instead of sugar. In his books, he admits that giving up sugar is just so difficult for a person and needs to be replaced with something. Pierre Dukan, who proposes aspartame for this role, says openly that this substitute is carcinogenic and causes cancerous growths. While he notes that this is far-fetched, the word - not a sparrow - has already flown out.

Brown Sugar for the Dukan Diet

What if both sugar is impossible and sweeteners are dangerous? We have no answers. Definitely as part of the Dukan diet. Sweetness can be obtained from fruits, dried fruits and honey. It's natural, balanced, and doesn't cause blood sugar spikes, but according to Dukan, these products are banned in the first two tiers and then restricted.

We advise you to weigh the pros and cons, consult a doctor about what is needed in the event of a radical change in diet and act on the basis of the desire to maintain health. Whether you follow a protein diet or not is entirely up to you.

Sample menu for each day

Practice now. These are menu options suggested by Dukan himself in the books.

For attack #1

  • Breakfast - tea, 100 g of cottage cheese, turkey;
  • Lunch - 100 g yogurt;
  • lunch - beef tenderloin;
  • Snack - 100 g yogurt;
  • Dinner - shrimp.

For attack #2

  • Breakfast - coffee, 100 g yogurt, boiled egg;
  • Lunch - 100 g of cottage cheese;
  • lunch - beef tenderloin;
  • Afternoon snack - 100 g turkey;
  • Dinner - smoked fish.

For attack #3

  • Breakfast - tea, 100 g of cottage cheese, ham;
  • Lunch - 100 g of cottage cheese;
  • lunch - chicken liver;
  • Afternoon snack - 100 g turkey;
  • Dinner - veal chop.

For alternative #1

  • Breakfast - coffee, 100 g of cottage cheese, boiled egg;
  • lunch - salad of tomatoes and cucumbers;
  • lunch - pumpkin soup;
  • afternoon snack - bean salad;
  • Dinner - stewed vegetables.

For alternative #2

  • Breakfast - tea, 100 g 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 involves the predominance of protein foods, you can use the menu from the cottage cheese diet. It also fits perfectly.

Weekly menu for variety

Since everything is more or less clear for Attack (there are only proteins, and we gave a link to recipes and a table at the beginning), for Alternation we will write a specific menu for each day of the week. This makes it clearer.

Warm salad with meat for the Dukan diet

Monday

  1. Tea, bran cake, cottage cheese 0%.
  2. Aubergine, fish and spinach salad, yoghurt.
  3. Cottage cheese 0%.
  4. Prawn omelette, tomato salad with herbs, rhubarb compote.

Tuesday

  1. Tea, porridge with bran milk.
  2. Chicken fillet, shirataki noodles, yogurt.
  3. A cup of cocoa.
  4. Eggs with cookies.

Wednesday

  1. Omelette with herbs, yogurt, compote.
  2. Fennel puree, fish, bran toast, latte.
  3. Cottage cheese 0%.
  4. Celery pie, ham, carrot garnish, cottage cheese.

Thursday

  1. Bran cake, yogurt, tea.
  2. Shrimp, pasta, cottage cheese 0%.
  3. Cottage cheese 0%.
  4. Turkey with vegetables, cottage cheese.

Friday

  1. Cottage cheese, bran cake, tea.
  2. Baked peppers, chicken and beans, yogurt.
  3. Cottage cheese 0%.
  4. Beef steak with tomatoes.

Saturday

  1. Omelet, cottage cheese, tea.
  2. Beef with vegetables, yogurt.
  3. Kefir 1%.
  4. Chicken with vegetables, cottage cheese.

Sunday

  1. Pudding, egg, cottage cheese.
  2. Beef with vegetables.
  3. bran porridge with milk.
  4. cod, yogurt.

Now you know who Pierre Ducane is. The beginner's diet, a sample menu for each day, the protein phase - all of this is now completely available to you. Just think about common sense and health. The Dukan Diet for weight loss is good, but still not for everyone. If you have any questions please ask. Always glad.