The history of the origin of the diet of Pierre Dukan is quite interesting. The French neurologist had a friend who could not get rid of the excess weight and asked for his help. Pierre did not have any qualifications in dietetics at that time, so he did not agree for a long timeIn addition, his friend had one condition - he agreed to any restrictions, but leave meat in the diet.
So the doctor suggested that he eat only meat and drink 2 liters of water for five days. And surprisingly, the man managed to lose 5 kilograms in this way. It was decided to continue the diet. For the next five daysIn 2006, the man lost another 3 kilograms, and on the tenth day he began to include vegetables in the diet. So the idea of the famous Dukan diet was born out of the blue. And the patient was able to return to normal weight by losing 40 kilograms. Managed. Read more about the facts, rumours, recipes, and recipe ideas in our next article.
The essence of the diet is to consume the maximum amount of protein. It allows you to eat an unlimited amount of 100 types of products (72 of animal origin and 28 of plant origin) and is based on natural products.
Dukan argued that a higher amount of protein in the diet helps to normalize weight. After all, protein has a low caloric content, and the body uses more energy when it is digested than it consumes carbohydrates. As a result, fat is burned.
By limiting the consumption of carbohydrates and fats, the body enters a state similar to starvation and uses up the body's fat stores.
The Dukan diet consists of 4 phases: the attack phase (2–10 days), the cruise phase (15–330 days), consolidation (50–500 days) and stabilization (whole life).
attack phase
This phase initiates the metabolism in the body and during this period there is a weight loss of 2-3 kg within 2-10 days.
You can choose from 68 allowed protein foods, quantity is not limited and you don't need to count calories. This can be beef, fish, chicken, eggs, soy or low-fat cottage cheese. Allowed: Chicken, ChickenLiver, Turkey, Beef, Lean Bacon, Veal Chops, Braised Veal, etc. The only carbohydrate source allowed in this phase is 1. 5 Tbsp oat bran.
You should drink at least 1. 5 liters of water and exercise for 20 minutes daily.
cruise stage
The essence of this phase is to gradually achieve the desired size by including 32 types of vegetables in the diet.
During the second phase, a person usually loses 2 kilograms within a week.
You can eat unlimited protein, as in the attack phase, as well as non-starchy vegetables such as spinach, lettuce, or green beans. Protein foods and vegetables should be alternated daily.
We must not forget about the use of water (1. 5 liters per day) and 1 tbsp. oatmeal.
consolidation phase
In the consolidation phase, the main task is not to lose weight, but to avoid weight gain.
You are allowed to eat unlimited amounts of protein and vegetables, low-sugar fruits, cottage cheese and some whole grain breads.
During this phase, you can eat 1-2 servings containing starch, and 1-2 dishes that are not on the allowed list.
During the consolidation phase, you only need to eat a pure protein meal one day a week, preferably on the same day each week.
Be sure to remember about physical activity.
stabilization phase
It is the longest of all the stages. Its goal is to balance the nutrition of a person forever.
You can eat absolutely anything, following a few simple rules. Save protein day once a week, as in the attack phase.
Eat 3 tablespoons oat bran daily and exercise for 20 minutes daily.
Below we have prepared for you an example of the weekly Dukan diet for the first phase:
| Days of week | Breakfast | Dinner | Dinner |
| Monday |
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|
baked fish |
| Tuesday |
|
|
|
| Wednesday |
|
|
Chicken Nuggets with Bran |
| Thursday |
|
|
Chicken Curry |
| Friday |
|
|
beef steak |
| Saturday |
|
|
Baked Meatballs |
| Sunday |
|
|
fried seafood |
