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 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 only protein foods for a while.Furthermore, the quantity is not limited at all!Proteins are much more difficult to digest than sweets or fatty foods.This means the body requires more effort, which means it burns more calories and gets them from its own fat reserves.Protein foods help improve immunity, maintain muscle and skin tone, and provide high-quality and long-lasting satiety.
It is necessary to strictly adhere to this nutritional system, since the author calculated everything to the smallest detail and suggested an integrated approach to achieve a stable and desired result.This is the uniqueness of the technology: excess weight disappears once and for all!
The diet is divided into stages or phases, each of which is designed to solve its own problems:
- Attack.A short-term phase aimed at boosting metabolism, resulting in a rapid start to weight loss.
- Variety (cruise).The phase of achieving the main goal – the desired weight.
- Consolidation (Consolidation).From the name it is clear that this is the time when the body gets used to the new state and also to the nutritional system itself.Now it is important to maintain the existing result.
- Stabilization.At this point, a person develops eating habits for the rest of his life in order to maintain the desired weight.
General rules also apply to these 4 phases:
- It is imperative to reduce salt consumption.
- You need to drink about two liters of fluid (water, tea, herbal teas) every day.
- The diet must be followed from “A” to “Z”!Compliance with the rules by half leads to a quick return of excess weight.
- Protein products can be consumed indefinitely at any time of the day.
Diet phases
The seizure is the first phase of the nutritional system developed by the French doctor.
It, as the name suggests, aims at a quick and effective start.The duration of this phase is a maximum of 10 days and is calculated depending on the extent of the excess weight.Each day of attack results in a loss of 0.5-1 kg!
At this time, only protein foods are consumed: lean meat, fat-free dairy products, ham with a fat content of 2-4%, fresh fish, eggs, lean smoked fish, canned fish without oil, all seafood.
In addition, you need to eat 1.5 tablespoons of oat bran every day.
Dishes made from fatty lamb and pork, sugar, vegetable oils, ketchup, butter, sour cream and mayonnaise should be completely excluded from the diet.You even have to prepare dishes without these ingredients.You can season dishes with herbs and spices, add onions, garlic and lemon.
Transition – the phase in which the desired weight is achieved
This means that the duration of this phase also depends on how much a person wants to lose weight.The weight loss rate is now around 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 occasionally be consumed.Every day you need to add 2 tbsp to food or prepare porridge.l.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 preferences.They usually follow this pattern: one day they eat only proteins, the second day they eat protein foods with vegetables, then only proteins again.And so on throughout the entire stage.
You should be prepared for your weight loss to slow down.Now its rate is no more than two kilograms per month.It's 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 small piece of cheese with a fat content of up to 7%, 100 grams of sausage or sausages with a fat content of up to 10%.
You can choose a menu through thematic sites and forums where people who have already lost excess weight share their recipes with beginners.
Consolidation
The desired weight has already been achieved, but must be maintained!That's why the diet includes phases to get used to the new diet.The duration of fastening is calculated based on the number of kilos lost: 10 days each.It's 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 grain 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 starchy products.You can afford a festive lunch or dinner (once a week).The diet currently prohibits the consumption of bananas, grapes, nuts, cherries and dried fruits.
In the second half of the phase, another portion of potatoes, pasta or rice is added every week and the opportunity to have a “tummy feast” twice in 7 days.For more information about which starchy foods are best to eat, visit websites and forums.
The amount of bran consumed remains the same - 2 tablespoons.
On Thursday it's time to pull yourself together again and eat dishes from the first phase menu.
Stabilization is the final phase of the diet.
The eating habits developed during this phase last a lifetime.
The menu consists of the same products that were acceptable in the previous phase.Thursday remains an exclusively protein-rich day.And the amount of oat bran in the diet should be increased to 3 tablespoons.
Pierre Dukan's diet and exercise
In the first phase, you should pay attention to yourself, as the body is already under stress due to sudden changes in diet.But no one stops physical activity.It is recommended to walk daily.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 fat-free milk and sweetener.
- Lunch: chicken broth with chicken breast pieces.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 made from two eggs and four tablespoons of skim milk with lean ham.
- Lunch: fish soup without potatoes.
- Afternoon snack: a natural yogurt with 0% fat content.
- Dinner: a piece of boiled chicken breast, you can drink a glass of kefir.
Many different websites offer sample diet menus, so it's easy to choose the optimal list of dishes for yourself.