You probably already know who Pierre Ducane is. It is easy to learn the starter diet, the approximate menu of which you can find a little below. You will quickly understand what is what, how to build a protein diet for weight loss and how to choose products for each day.
Concept
The Pierre Dukan weight loss method is based not only on losing weight, but also on its 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.
Dukan says eat 100 meals without restriction. They are nutritious.
Divide the regime into 4 stages, loosening the reins each time:
- Attack- a short but most obvious period in weight loss, when kilograms will melt before our eyes.
- queue- the stage of achieving the desired weight.
- Anchorage- the body's period of getting used to the new weight.
- Stabilization- maintaining desired weight and new habits.
More now.
Attack
The first stage is aggressive. You lose a lot in a short time, eat a protein and see the result. In nature, there are no products consisting only of protein, but it has a clear advantage. This is what they need:
- meat;
- sea products;
- poultry meat;
- fish;
- dairy products;
- egg.
You will not stay on this diet for long. If you read this article from nutritionists' healthy eating rules, you know that stress is for the body. That's why the Attack is short. This is acceptable, but for a few days, not more. Then the body is exhausted and it does not lose weight.
With protein food, our body loses weight for two reasons:
- You lose water.
- Since the body does not receive energy from the outside, it is rebuilt to receive energy from internal reserves.
Water always comes first, and it is still stressful to convert the body to a new source of fuel for life. So, about a reasonable approach and remember that this period is short and cannot be artificially extended.
queue
The second stage continues as long as you have extra pounds. But this does not mean that if you need to lose 10 kg, then Alternative lasts 10 days. Nope. You replace proteins with vegetables and thereby lead the body to lose subcutaneous fat. That is, to the last kilogram.
Anchorage
The formula for the third stage is to multiply each kilogram lost by 10. Have you lost 7 kg? Multiply by 10 - you need to correct the result so that the weight does not return again.
The trick is to avoid the yo-yo effect. You don't end the diet, but you follow strict rules. Now the body gets the maximum amount of nutrients from any product it needs, but on the condition that it does not cause your previous habits.
In this regard, Dukan, a 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 return to cakes, the return of kilograms cannot be prevented.
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 purpose of the Dukan diet is to eliminate old habits that cause weight gain.
What Dukan says about carbohydrates
If you look at the diet suggested by Dukan, you can see that there are no fast carbohydrates and starchy foods.
The nutritionist notes that in the pre-sugar era, people got their carbohydrates from fruits, honey and wholemeal bread. This ensured the gradual assimilation of nutrients and a stable level of blood sugar.
But since we learned how to extract sugar and sift flour, sweets and pastries appeared on our table. Carbohydrates from such products are digested very quickly, and we want to eat again at the same speed. And that's not all.
Even if the product is sugar-free, it is full of more dangers. Refined white rice, white pasta, and plain white bread are the same sugar-free foods:
- overload of the pancreas;
- contribute to the development of diabetes;
- appears in extra pounds on the sides.
Throw in gas and flatulence from flour starch in processed foods, and you can write a long list of new diseases developing in the next 15 years.
The Dukan diet is somewhat strict. If a person only eats sweets and fast food, it will be difficult to switch to protein foods and healthy vegetables. Plus, the idea of doing this for the rest of your life isn't appealing, but that's Duca's concept of nutrition—rebuild, get used to it, and move on for the rest of your life.
What should you be afraid of?
We mentioned earlier that the Attack should not last long. First, constipation will begin, and secondly, irreversible processes will begin in the body at once. After a few days nothing will happen, but not much more. Take it seriously. While an extra few days may seem like it will help you lose more weight, your health is at risk. This is not true. With each new day, the oil will become harder and more prone to cracking.
The Dukan diet is good with stages, gentle exit and advice on drinking regime. However, the same nutritionist advises his patients to drink light carbonated drinks, which have a calming effect. But such drinks contain addictive chemical elements. The most harmless of them is caffeine. Even if you don't find dangerous sugar on the bottle, know that it is there, but hidden under obscure scientific terms. By the way, this brings us to the sweeteners.
A French nutritionist suggests using aspartame instead of sugar. In his books, he admits that it is very difficult for a person to give up sugar and it is necessary to replace it with something. Pierre Dukan, who proposed aspartame for this role, clearly states that this substitute is carcinogenic and causes cancer tumors. True, he notes that this is short-sighted, but the word is not a sparrow, it has already flown away.
What if both sugar is impossible and sweeteners are dangerous? We have no answers. As part of the Dukan diet, of course. Sweetness can be obtained from fruits, dried fruits and honey. It is natural, balanced and does not cause spikes in blood sugar, but according to Dukan, these products are prohibited in the first two stages, and then still limited.
We advise you to weigh the pros and cons, consult a doctor, and this is necessary during any radical change in nutrition and acting on the basis of the desire to preserve health. Whether you follow a protein diet or not is up to you.
Sample menu for each day
Practice now. These are the menu options suggested by Dukan himself in the books.
For attack #1
- Breakfast - tea, 100 g of cottage cheese, turkey;
- Lunch - 100 g of yogurt;
- Lunch - beef meat;
- Snack - 100 g of yogurt;
- Dinner - shrimp.
For attack #2
- Breakfast - coffee, 100 g of yogurt, boiled egg;
- Lunch - 100 g of cottage cheese;
- Lunch - beef meat;
- Afternoon snack - 100 g of turkey;
- Dinner - smoked fish.
For attack number 3
- Breakfast - tea, 100 g of cottage cheese, ham;
- Lunch - 100 g of cottage cheese;
- Lunch - chicken liver;
- Afternoon snack - 100 g of turkey;
- Dinner - veal chop.
For alternative #1
- Breakfast - coffee, 100 g of cottage cheese, boiled egg;
- Lunch - tomato and cucumber salad;
- Lunch - pumpkin soup;
- Afternoon snack - bean salad;
- Dinner - cooked vegetables.
For alternative #2
- Breakfast - tea, 100 g of yogurt, boiled egg;
- Lunch - cauliflower in sauce;
- Lunch - tomatoes with basil;
- Dinner - fish with carrot puree.
Protein diet, at least according to Dukan, at least any other, always taking into account that protein foods prevail, you can use the menu from the cottage cheese diet. It also fits perfectly.
Menu for alternate week
Since everything is more or less clear for the attack (there are only proteins, and we gave a link to the recipes and the table at the beginning), we will write a special menu for each day of the week for the Alternative. So it will be clearer.
Monday
- Tea, bran cake, cottage cheese 0%.
- Eggplant, fish and spinach salad, yogurt.
- Curd 0%.
- Shrimp omelette, tomato salad with greens, rhubarb compote.
Tuesday
- Tea, porridge with bran milk.
- Chicken fillet, shirataki noodles, yogurt.
- A cup of cocoa.
- Eggs with biscuits.
Wednesday
- Omelet herbs, yogurt, compote.
- Dill puree, fish, bran toast, latte.
- Curd 0%.
- Celery cakes, ham, carrot garnish, cottage cheese.
Thursday
- Bran cake, yogurt, tea.
- Shrimp, noodles, cottage cheese 0%.
- Curd 0%.
- Turkey with greens, cottage cheese.
friday
- Cottage cheese, bran cake, tea.
- Baked bell pepper, chicken with beans, yogurt.
- Curd 0%.
- Beef steak with tomatoes.
Saturday
- Omelet, cottage cheese, tea.
- Beef with vegetables, yogurt.
- Kefir 1%.
- Chicken with vegetables, cottage cheese.
Sunday
- Pudding, eggs, cottage cheese.
- Beef with vegetables.
- Milk bran porridge.
- Cod, yogurt.
Now you know who Pierre Ducane is. A diet for beginners, a sample menu for every day, a protein phase - all this is now completely at your disposal. Just remember common sense and health. The Dukan diet for weight loss is good, but still not suitable for everyone. If you have any questions, ask. Always Glade.