Diet Pierre Dukan for weight loss

The diet of Pierre Dukan for weight loss is one of the most effective diets, the results of which can be fixed for many years. Ducan's diet became popular back in 2000, after the nutritionist Pierre Dukan published his book "I DO NOT Listen to Lose" where he described in detail his detailed methodology of losing weight. According to the diet of Ducan, such stars as Jennifer Lopez and Penelope Cruz. Ducan's diet is light enough, because her motto "eat as much as you want", but you need to know what to eat and when. Interested in? Then we will analyze in detail all the stages of Ducan’s diet and their features.

The essence and features of the diet of Pierre Dukan for weight loss

The essence of Ducan’s diet is the consumption of protein easily absorbed food and reduction of carbohydrates, due to which deliverance occurs from extra pounds, moreover, during the diet the body is cleansed of accumulated toxins and toxins, the level of metabolic processes increases. At the same time, you will not have to starve, you can eat as much as you want, but only those products that are allowed by one or another stage of the diet.

Ducan's diet consists of 4 stages or phases, with its own characteristics in nutrition. Due to the fulfillment of the requirements of each stage, you can not only lose weight quickly enough, but also fix the results for a long time. Ducan’s diet menu mainly consists of products such as meat, fish and vegetables, but one of the main components of the diet is bran. A big plus of Ducan’s diet is a diverse menu, there are many recipes suitable for each stage of the diet, so you will not have to choke on a boiled chicken breast every day. The diet period is calculated depending on the amount of kilograms of excess weight, so it is necessary to clearly establish the ideal or desired weight that you will strive for.

Dyukan diet for weight loss: General requirements

In order to remain satisfied with Ducan’s diet, it is necessary to clearly follow the instructions of all four stages of the diet, as well as observe some general recommendations that will make Ducan’s diet even more effective.

1. Observe the water regime, throughout the day you need to drink at least 1. 5 liters of purified non -carbonated water;
2. Be sure to consume oat bran, their number will depend on the stage of the diet;
3. Exclude from your diet any oil, fat, mayonnaise and purchased sauces and ketchups. Prepare food in an anti -stick pan without oil, replacing it with a small amount of water. Cook products, bake, simmer, steam or grill. Salate salads with lemon juice or other gas stations cooked at home;
4. In the course of the diet stage, abandon products such as sugar, fruits with a high sugar content (bananas, grapes, figs, cherries, cherries), alcoholic drinks, fried potatoes;
5. Do not neglect physical exertion, this is perhaps a recommendation that applies to all diets and the diet of Dukan as well. If you do not have time to engage in the hall, conduct home training, it is better to alternate cardio with strength loads;
6. Every day, make at least a 30 -minute walk in the fresh air, at a slight pace, slowly at your pleasure.

Diet Pierre Dukan - phases and their duration (table)

Weight (kg)*	The first phase "Attack"	The second phase "Alternation"	The third phase "consolidation"
5	2 days	15 days	50 days
10	3 days	50 days	100 days
15	4 days	85 days	150 days
20	5 days	120 days	200 days
25	7 days	155 days	250 days
30	7 days	160 days	300 days
40	9 days	190 days	400 days
50	10 days	330 days	500 days

The amount of kilograms you want to lose. However, it should be borne in mind that the results may vary slightly in one direction or another, depending on the individual characteristics of the body.

There is also the fourth phase of Ducan’s diet, it is called "stabilization", characterized by recommendations for nutrition and maintaining a further lifestyle after completing and consolidating the results from the diet.

The first two stages of Dukan’s diet, the attack and alternation are aimed precisely at losing weight, reducing volumes and weight loss, and the second two phases for consolidating the results and preparing the body for properly balanced nutrition.

The "attack" stage is a protein menu, without the addition of carbohydrates and fats. However, this stage is the most not long and at the end of its diet will begin to expand with new allowed products. In the "alternation" phase, vegetables will need to be added to the protein menu, on the third one fruit is to choose from and a small slice of cheese per day. Moreover, the third stage "consolidation" implies the days of rest from the diet, implying the consumption of starch -containing products. The fourth stage of Ducan’s diet is characterized by a gradual return to the normal diet.

Products that can be eaten in the diet phase

A list of products that can be eaten and used when preparing dishes, regardless of the dug diet:

• black, green and herbal teas;
• soluble and custard coffee;
• sucrotor (with the exception of fructose, glucose and sorbitol);
• Cocoa with a low fat content (up to 14%), not more than 1 tsp. per day;
• Corn starch, no more than 1 tbsp. per day;
• Dry, skim milk (1. 5%) no more than 3 tbsp. per day;
• Wheat bran, no more than 1 tbsp. per day;
• food flavors;
• baking powder of dough and gelatin;
• low -fat broth cubes;
• onions (1. 5 onions per day no more);
• lemon (like a seasoning or refueling to a salad);
• parsley;
• mustard (in small quantities);
• caraway seeds, cinnamon, vanilla;
• vinegar;
• Salt (in small quantities).

As you can see, the list of additional products for any stage of the diet is quite large, so you can experiment and make delicious dishes in the conditions of a certain phase of the diet.

Dyukan's diet: the first phase "Attack", its features

The first stage of Ducan’s diet is the shortest of the four existing ones, characterized by a significant and sharp decrease in weight and a decrease in volumes. The "Attack" phase has the most stringent framework in compiling the menu, to change and facilitate which you should not be able to lose weight with the help of Ducan's diet. The attack stage is, as it were, the impetus for the body to further weight loss. The maximum duration of the first phase of Ducan’s diet should not be more than 10 days.

The "Attack" phase menu should contain only protein products that need to be cooked without adding any type of fat, give preference to cooking, extinguishing, baking, steaming or grill. Be sure every day throughout the entire stage of the attack, it is necessary to eat 1. 5 tbsp. oat bran, and drink at least 1. 5 liters of non -carbonated water.

Dyukan diet, Phase "Attack" - permitted products

This is a list of products that can be eaten during the first phase "Attack", you can mix these products, since you want, the amount and time of eating is also not limited, but you still do not have to overeat:

• chicken meat, turkey, quails, guinea fowl (without skin);
• lean beef, veal, horseman;
• calf and liver;
• beef or calf language;
• non-fat ham (2-4%)
• soy cheese "Tofu";
• egg proteins (yolks - not more than 2 pcs per day);
• any seafood;
• any kind of fish;
• crab sticks (no more than 8 pcs per day)
• low -powered dairy and dairy products;
• Onion, garlic.

During the preparation of dishes at the "Attack" stage, you can use any seasonings and spices (preferably single, not complex, they may contain a large amount of salt and sugar), a small amount of salt and vinegar.

What products to exclude during the "Attack" phase

In addition to carbohydrate and fatty foods from the diet at this stage, the following products must be excluded:

• goose, duck;
• rabbit meat;
• pork;
• Products with sugar and spices.

Attention! The stage of Ducan "Attack" is, albeit short, but quite tough and extreme for the body, therefore, a deterioration in well -being (dizziness, dry mouth) may be noted. If the symptoms are severe, the duration of this phase should be reduced, if you feel good, the phase can be extended depending on the amount of kilograms from which you want to get rid of. However, remember that the "Attack" stage should not last more than 10 days.

Dyukan diet for weight loss - the second stage "Alternation" or "Cruise"

The second stage of the diet of Dukan "Alternation" got its name due to the alternation of two menu: protein and protein-vegetable. The duration of this stage also depends on the number of kilograms you want to part with (see the table at the beginning of the article).

And so, the second stage of the "Alternation" diet has its own food intake, if you have less than 10 kg of overweight, you can choose the lightest scheme of the "Alternation" stage - a day every other day, namely, one day is protein, the second day of proteins with vegetables. Also, if you have a small supply of overweight, you can change the menu circuit at any time. If you have more than 10 extra kilograms, 5/5 scheme will be the most successful option for you. The most successful menu options at the "Alternation" stage:

• 1/1: One day protein - one day of proteins with vegetables;
• 3/3: Three days, protein menu-three days of a protein and vegetable menu;
• 5/5: Five days of proteins - 5 days proteins + vegetables.

The "alternation" stage fixes the results of the first stage and the desired weight is achieved, the diet slowly begins to rebuild and approach the usual nutrition. The menu of the second phase "Alternation" contains the same protein products that were allowed in the first stage "Attack", only now they are supplemented by some vegetables. Methods of preparation remain the same as when "attack" excluding frying.

Be sure throughout the entire stage "Alternation" every day eat (add to dishes) by 2 tbsp. oat bran, support the water balance in the body, drinking at least 1. 5 liters of non -carbonated water.

Products that can be eaten during the diet of Dukan, the "Alternation" phase

• All permitted products of the "Attack" phase;
• cheeses (less than 6% fat);
• fruits (except for grapes, bananas, cherries, cherries);
• cream (1 tbsp. per day);
• vegetable oil in minimal quantities (1/3 tsp);
• bread (no more than 2 pieces per day);
• white or red wine (50 g per day);
• tomato paste or ketchup (1 tbsp)
• Not starch -containing vegetables (for the day of squirrels + vegetables): cucumbers, tomatoes, patch green beans, spinach, pepper, beets, cabbage, celery, asparagus, mushrooms, zucchini, carrots, eggplant.

Products from the previous phase "Attack", you can still combine as you like, but you should not mix additional products of the "alternation" phase, you can choose only two items from the above additional products daily. (For example, during the day we use only apple and cabbage, the next day we change the combination).

Products that must be excluded at the stage of "alternation"

Add the following names to the list of prohibited products in the "Attack" phase:

• grain;
• rice;
• lentils;
• beans, beans (except patch);
• peas, corn;
• pasta;
• avocados, bananas, cherries, cherries, grapes;
• potato;
• Olives, olives.

Try to control the consumption of beets and carrots, as they contain a fairly large amount of sugar. You can still eat how much and when you want, but again you should not overeat, especially before bedtime, generally try not to eat 2-3 hours before bedtime (this also applies to all the phases of Dukan's diet).

Alternating proteins with vegetables, you will begin to normalize your metabolic processes in the body, remove excess water, get rid of toxins and toxins, fats and salt. If the duration of the stage has not yet come to an end, but the results are already satisfied (weight, volumes), you can safely move on to the next stage.

Dr. Dukan's diet: phase the third "consolidation" or "consolidation"

The name of this stage of Ducan’s diet speaks for itself, at this stage you will fix the result, thereby preventing the return of the weighted weight. You can see the duration of this phase in the table, or to directly calculate the period of this stage individually, you need to take into account the number of kilograms dropped in the previous two stages. That is, if you dropped 5 kg, then the fixing stage should last 50 days, if 10 kg is thrown away, then the "fixing" phase should last 100 days. So for one kilogram discarded, there are 10 days of consolidating the result.

At this stage of Dukan’s diet, it is necessary to consume (add to dishes) 2. 5 tbsp. Oat bran, still monitor the water balance by drinking at least 1. 5 liters of water. The menu of the third phase on Ducan’s diet is even closer to the usual diet, but it is necessary to observe one important rule for the "consolidation" stage. One day a week must be held according to the "Attack" phase menu, that is, one day a week you should eat only protein products, what kind of day you will decide, but this day should be clearly installed for the next weeks.

Permitted products for the third phase of Ducan diet

• All permitted products of the "Attack" phase;
• all vegetables of the phase "Alternation";
• bread no more than 2 pieces per day;
• low -fat varieties of cheese (40% fat content of 40 g per day, the less fat content, the more you can eat);
• Fruits (one type of fruit per day), with the exception of bananas, grapes, cherries, cherries and figs

Products that should be present in the menu no more than 2 times a week:

• pasta (220 g per day);
• solid wheat, couscous, wheat bulgur (200 g per day);
• lentils, buckwheat (200-220 per day);
• beans, peas, chickpeas (no more than 200 g per day);
• rice, potatoes (125 g, potatoes can only be consumed prepared in a uniform);
• Pork, lamb meat, bacon (can be frying in a pan with a very small amount of oil or on grilled).

As before, you can eat when and how much you want (except for products with an installed amount), but remember the sense of proportion and do not overeat.