How to lose weight and not be hungry?A French doctor 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 exclusively protein foods for some time.Furthermore, its quantity is not limited at all!Proteins are much harder 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 a stable and desired result.This is the uniqueness of the technique: excess weight disappears once and for all!
The diet is divided into stages or phases, each of them is designed to solve its own problems:
- Stroke.A short-duration phase intended to kick-start metabolism, leading to a rapid onset of weight loss.
- Alternation (Cruise).The stage 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, as well as to the nutrition system itself.Now it is important to maintain the existing result.
- Stabilization.At this time, a person develops eating habits for the rest of their 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 liquid (water, tea, herbal infusions) a day.
- The diet must be followed from “A” to “Z”!Half-following the rules leads to a rapid return of excess weight.
- Protein products can be consumed unlimitedly at any time of the day.
Diet stages
The attack is the first phase of the nutritional system developed by the French doctor.
Its goal, as its name suggests, is to achieve a quick and efficient start.The duration of this stage does not exceed 10 days and is calculated based on the amount of excess weight.Each day of attack causes a loss of 0.5 to 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, any seafood.
Additionally, every day you need to eat 1.5 tablespoons of oat bran.
Dishes made from fatty lamb and pork meat, sugar, vegetable oils, tomato sauce, butter, sour cream and mayonnaise should be completely excluded from the menu.You even need to cook dishes without these ingredients.You can season food with herbs and spices, add onion, garlic and lemon.
Alternation: the stage in which the desired weight is achieved
That is, the duration of this phase also depends on how much the person wants to lose weight.The rate of weight loss is now approximately one kilogram per week.
The menu becomes richer: vegetables are added to protein foods.You can eat anything except potatoes, corn and legumes.Carrots and beets can occasionally be consumed.Every day it is necessary to add to food or make porridge with 2 tablespoons.l.bran.
The amount of vegetables is also not limited, but you simply need to satisfy your hunger and not consume kilograms of them.
The rotation system depends solely on personal preferences.Usually they follow this scheme: one day they eat only protein, the second - protein foods with vegetables, and then exclusively protein.And so on throughout the entire scenario.
You should be prepared for your weight loss to slow down.Now his rate does not exceed two kilograms per month.It is important not to give up.On protein and vegetable days, you can sometimes allow yourself a 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 using thematic websites and forums, where people who have already lost weight share their recipes with beginners.
Consolidation
The desired weight has already been achieved, but it is necessary to maintain it!This is why the diet includes phases to get used to the new diet.The duration of the restraint 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), fruits (no more than 1 piece per day), lamb and pork no more than once every 7 days, as well as products containing starch.You can afford a festive lunch or dinner (once a week).The diet prohibits eating bananas, grapes, nuts, cherries and dried fruits at this time.
In the second half of the phase, another serving of potatoes, pasta or rice is added per week and the possibility of having a “belly feast” 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 you have to pull yourself together and eat dishes from the first phase menu.
Stabilization is the final stage of the diet.
The eating habits developed during this phase will last a lifetime.
The menu consists of the same products that were acceptable in the previous stage.Thursday remains an exclusively protein day.And the amount of oat bran in the diet should be increased to 3 tablespoons.
Diet and exercise by Pierre Dukan
In the first stage, you need to take care of yourself, since the body is already under stress due to sudden changes in diet.But no one cancels physical activity.Daily walking is recommended.You can increase the effectiveness of your diet through regular exercise.
Sample menu for protein days.
1 option
- Breakfast: boiled egg, skimmed yogurt, coffee with skimmed milk and sweetener.
- Lunch: chicken broth with pieces of chicken breast.You can add an egg and eat a bran cake.
- Snack: a glass of kefir with bran.
- Dinner: fish fillet with mustard.
Option 2
- Breakfast: omelette with two eggs and four tablespoons of skimmed milk with lean ham.
- Lunch: fish soup without potatoes.
- Snack: a 0% fat natural yogurt.
- Dinner: a piece of boiled chicken breast, you can drink a glass of kefir.
Many different sites offer examples of diet menus, so choosing the optimal list of dishes is quite easy.