How to lose weight and not be hungry?A French doctor has found the answer to this question.After thirty years of searching for the most effective and harmless method, Pierre Dukan has developed his own nutritional system for losing weight.Today this diet is considered one of the most popular, and its effectiveness has been proven by famous Hollywood actresses.
Dukan diet: description and principles
The principle of the system is to eat exclusively protein foods for some time.Moreover, its quantity is not limited at all!Proteins are much more difficult to digest than sweets or fatty foods.That is, the body requires more effort, which means it spends more calories and takes them from its own fat reserves.Protein foods help improve immunity, help maintain muscle and skin tone, and provide high-quality, long-lasting saturation.
It is necessary to strictly adhere to this nutritional system, since the author calculated everything to the smallest detail and proposed an integrated approach to achieve the stable and desired result.This is the uniqueness of the technique: excess weight disappears once and for all!
The diet is divided into phases or phases, each of them is designed to solve its own problems:
- Attack.A short-term phase aimed at kickstarting the metabolism, leading to a rapid onset of weight loss.
- Alternation (Cruise).The phase of achieving the main goal: the desired weight.
- Consolidation (consolidation).From the name it is obvious that this is the time when the body gets used to the new state, as well as to the nutritional system itself.Now it is important to maintain the existing result.
- Stabilization.At this time, a person develops eating habits for the rest of his life to maintain the desired weight.
These 4 phases also have general rules:
- It is mandatory to reduce the amount of salt consumed.
- It is necessary to drink about two liters of liquids (water, tea, infusions) per day.
- The diet must be followed from “A” to “Z”!Following the rules halfway leads to a rapid return of excess weight.
- Protein products can be consumed without limits at any time of the day.
Phases of the diet
The attack is the first phase of the nutritional system developed by the French doctor.
The goal is, as the name suggests, a quick and effective start.The duration of this phase does not exceed 10 days and is calculated based on the amount of excess weight.Each day of attack leads to a loss of 0.5-1 kg!
At this stage, only protein foods are consumed: lean meat, fat-free dairy products, ham with a fat content of 2-4%, any fresh fish, eggs, lean smoked fish, canned fish without oil, all seafood.
Also, every day you need to eat 1.5 tablespoons of oat bran.
Dishes made from fatty lamb and pork, sugar, vegetable oils, ketchup, butter, sour cream and mayonnaise should be completely excluded from the menu.You also need to cook dishes without these ingredients.You can season food with herbs and spices, add onions, garlic, lemon.
Alternation – the phase in which the desired weight is achieved
That is, the duration of this phase also depends on how much a person wants to lose weight.The rate of weight loss is now about one kilogram per week.
The menu becomes richer: vegetables are added to protein foods.You can eat everything except potatoes, corn and legumes.Carrots and beets can be eaten occasionally.Every day you need to add to food or prepare porridge from 2 tablespoons.the.bran.
The amount of vegetables is also not limited, but you should simply satisfy your hunger and not consume kilograms of them.
The rotation system depends only on personal preference.Usually they follow this pattern: one day they eat only proteins, the second - protein foods with vegetables, then again exclusively proteins.And so on throughout the phase.
You should be prepared for slow weight loss.Now its rate does not exceed two kilograms per month.It is important not to give up.On protein-vegetable days, you can sometimes treat yourself to low-fat yogurt with pieces of fruit or a bottle of Actimel, a tiny piece of cheese with a fat content of up to 7%, 100 grams of sausage or frankfurters with a fat content of up to 10%.
You can choose a menu using thematic websites and forums, where people who have already lost excess weight share their recipes with beginners.
Consolidation
The desired weight has already been achieved, but it must be maintained!This is why the diet includes phases to get used to the new diet.The duration of the fixation is calculated based on the number of kilos lost: 10 days for each.It is important to calculate this in advance to guide your menu planning.
Now the diet includes even more varied dishes.In the first half of this stage, new ones are added: two slices of cereal or bran bread, hard cheese (no more than 40 grams), fruit (no more than 1 piece per day), lamb and pork no more than once every 7 days, as well as starch-containing products.You can afford a festive lunch or dinner (once a week).The diet in this period prohibits eating bananas, grapes, nuts, cherries and dried fruits.
In the second half of the phase you add another serving of potatoes, pasta or rice per week and offer the option of doing a “belly belly” twice in 7 days.More details about which starchy foods are best to eat can be found on websites and forums.
The amount of bran consumed remains the same: 2 tablespoons.
On Thursday we need to get back together and eat the dishes from the first phase menu.
Stabilization is the final phase of the diet.
The eating habits developed during this phase will last a lifetime.
The menu is made up of the same products acceptable in the previous phase.Thursday remains an exclusively protein day.And the amount of oat bran in the diet should be increased to 3 tablespoons.
Pierre Dukan's diet and exercise
At the first stage, you should take care of yourself, as the body is already under stress due to sudden changes in diet.But no one cancels physical activity.It is recommended to walk every day.You can increase the effectiveness of your diet through regular exercise.
Sample menu for protein days
1 option
- Breakfast: boiled egg, low-fat yogurt, coffee with low-fat milk and sweetener.
- Lunch: chicken broth with pieces of chicken breast.You can add an egg and eat a bran cake.
- Afternoon snack: a glass of kefir with bran.
- Dinner: fish fillet with mustard.
Option 2
- Breakfast: an omelette with two eggs and four tablespoons of skimmed milk with lean ham.
- Lunch: fish soup without potatoes.
- Afternoon snack: a natural yogurt with 0% fat.
- Dinner: a piece of boiled chicken breast, you can drink a glass of kefir.
Many different sites offer sample diet menus, so choosing the optimal list of dishes for you is quite simple.