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Dukan protein diet for weight loss: a menu for every day

You probably already know who Pierre Ducane is. Beginner's diet, the approximate menu of which you can find below, is easy to learn. You will quickly understand what is what, how a protein diet for weight loss is composed and how to choose products for each day.

The concept

The Pierre Dukan weight loss method is based not only on losing weight, but also on keeping it off. We will neither praise nor slander. Let's take the best of the protein diet and put it into practice. But first, the rules.

Grilled chicken breast for the Dukan diet

Dukan says to eat 100 foods 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 the kilograms will melt before our eyes.
  • alternation- the phase of achieving the desired weight.
  • Anchoring- the period of getting the body used to the new weight.
  • Stabilization- maintaining the desired weight and new habits.

Now more.

Attack

The first phase is aggressive. Lose a lot in a short time, eat one protein and see results. In nature, there are no products consisting only of proteins, but it exists with an obvious predominance. This is exactly what they need:

  • meat;
  • sea food;
  • poultry meat;
  • fish;
  • milk products;
  • eggs.

You won't last long on this diet. From the nutritionist's healthy eating rules, if you read this article, you know that stress is for the body. That's why the attack is short. That's acceptable, but for a few days, no more. Then the body is exhausted, and this is no longer weight loss.

On a protein diet, our body loses weight for two reasons:

  1. You're losing water.
  2. The body is restored to receive energy from internal reserves, because it does not receive energy from the outside.

Water always leaves first, and renewing the body into a new source of fuel for life is still stressful. So remember a sensible approach and that this period is short and cannot be artificially extended.

alternation

The second phase lasts as long as you are overweight. But this does not mean that if you need to lose 10 kg, then Alternation lasts 10 days. no. You exchange proteins with vegetables and thus smoothly lead the body to the loss of subcutaneous fatty tissue. That is, to the last kilogram.

Anchoring

The formula for the third phase is to multiply each kilogram lost by 10. Lost 7 kg? Multiply by 10 - that's how much it takes to fix the result so the weight doesn't come back.

The trick is to avoid the yo-yo effect. You don't finish the diet, but you follow strict rules. Now the body receives the maximum amount of nutrients from all the necessary products, but on the condition that they do not lead to your previous habits.

Dukan in this regard, a well-designed plan and phased weight loss - the strength of his diet. If you sit on a protein diet for 4 days, and then return to cakes, then the return of weight cannot be avoided.

You must understand: you will not starve, on the contrary, you will eat abundantly and deliciously, but you will not be able to return to fast food, alcohol and industrial sweets. The purpose of the Dukan diet is to eradicate old habits that lead to weight gain.

What Dukan says about carbohydrates

If you look at the diet suggested by Dukan, you can see the absence of fast carbohydrates and starchy foods.

The nutritionist points out that in the past, in the era before sugar, people got carbohydrates from fruit, honey and pastries made from wholemeal flour. This ensured a gradual assimilation of food and a stable blood sugar level.

cabbage for weight loss on the dukan diet

But since we learned to extract sugar and grind flour by the first grade, sweets and pastries appeared on our table. Carbohydrates from such products are digested too quickly, and we want to eat again just as quickly. And that's not all.

Even if the product is unsweetened, it is fraught with even more dangers. Refined white rice, white pasta, plain white bread are unsweetened foods that are all the same:

  • actively overload the pancreas;
  • contribute to the development of diabetes;
  • extra pounds appear on the sides.

Throw in gas and bloating from starchy flour in processed foods and you can write a long list of new diseases developing in the next 15 years.

The Dukan diet is somewhat harsh. If a person has only eaten sweets and fast food, it will be difficult to switch to protein foods and healthy vegetables. Moreover, the idea of living like this for the rest of your life is not attractive, but that is the concept of the Dukan diet - to restore, get used to it and keep it for a lifetime.

What should you be afraid of?

We mentioned earlier that the Raid shouldn't last long. First, constipation will begin, and secondly, irreversible processes will begin in the body at some point. Nothing will happen in a few days, but not more. Take it seriously. Your health is at stake, even if it seems like a few more days will help you lose more weight. This is not true. With each new day, the fat will go harder, and the risk of breakdown will increase.

The Dukan diet is good in stages, with gentle going out and advice on the drinking regime. But the same nutritionist advises drinking light carbonated drinks, which have a calming effect on his patients. But such drinks contain addictive chemical elements. Caffeine is the most harmless of them. Even if you don't find dangerous sugar on the bottle, know that it is there, but hidden in incomprehensible scientific terms. By the way, this brings us to sweeteners.

A French nutritionist suggests using aspartame instead of sugar. In his books, he admits that it is so difficult for a person to give up sugar and that it should be replaced with something. By proposing aspartame for this role, Pierre Dukan openly states that this substitute is carcinogenic and causes cancerous tumors. True, he notes that it is a stretch, but the word - not a sparrow, but flew away.

brown sugar for dukan diet

What if sugar is impossible and sweeteners dangerous? We have no answers. As part of Dukan child for sure. Sweetness can be obtained from fruit, dried fruit 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 phases, and then further restricted.

We advise you to weigh the pros and cons, consult a doctor, which is necessary in case of any radical changes in diet, and act based on the desire to preserve health. It's up to you whether you follow a protein diet or not.

Sample menu for each day

Now practice. These are the menu options that Dukan himself suggested in the books.

For attack #1

  • Breakfast - tea, 100 g of fresh cheese, turkey;
  • Lunch - 100 g of yogurt;
  • Lunch - beef;
  • Snack - 100 g of yogurt;
  • Dinner - shrimp.

For attack #2

  • Breakfast - coffee, 100 g of yogurt, boiled egg;
  • Lunch - 100 g of fresh cheese;
  • Lunch - beef;
  • Afternoon snack - 100 g of turkey;
  • Dinner - smoked fish.

For attack #3

  • Breakfast - tea, 100 g fresh cheese, ham;
  • Lunch - 100 g of fresh cheese;
  • Lunch - chicken liver;
  • Afternoon snack - 100 g of turkey;
  • Dinner - veal cutlet.

To replace #1

  • Breakfast - coffee, 100 g of fresh cheese, boiled egg;
  • Lunch - tomato and cucumber salad;
  • Lunch - pumpkin soup;
  • Afternoon snack - bean salad;
  • Dinner - stewed 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.

Since the protein diet, at least according to Dukan, at least any other, always includes a predominance of protein foods, you can use the menu from the cottage cheese diet. It also fits perfectly.

Menu for the week for alternation

Since everything is more or less clear for Attack (there are only proteins, and we gave the link to the recipes and the table at the beginning), for Alternation we will write a separate menu for each day of the week. That way it will be clearer.

warm salad with meat for dukan diet

Monday

  1. Tea, bran cake, fresh cheese 0%.
  2. Eggplant, fish and spinach salad, yogurt.
  3. Curd 0%.
  4. Shrimp omelette, tomato salad with herbs, rhubarb compote.

Tuesday

  1. Tea, porridge with bran milk.
  2. Chicken fillet, shirataki noodles, yogurt.
  3. A cup of cocoa.
  4. Eggs with cookies.

Wednesday

  1. Omelet with herbs, yogurt, compote.
  2. Fennel puree, fish, bran toast, latte.
  3. Curd 0%.
  4. Celery cakes, ham, carrot garnish, cottage cheese.

Thursday

  1. Bran cake, yogurt, tea.
  2. Shrimp, noodles, cottage cheese 0%.
  3. Curd 0%.
  4. Turkey with greens, fresh cheese.

Friday

  1. Fresh cheese, bran cake, tea.
  2. Roasted pepper, chicken with beans, yogurt.
  3. Curd 0%.
  4. Beef steak with tomatoes.

Saturday

  1. Omelet, cottage cheese, tea.
  2. Beef with vegetables, yogurt.
  3. Kefir 1%.
  4. Chicken with vegetables, fresh cheese.

Sunday

  1. Pudding, egg, cottage cheese.
  2. Beef with vegetables.
  3. Bran porridge with milk.
  4. Cod, yogurt.

Now you know who Pierre Ducane is. A beginner's diet, a sample menu for every day, a protein phase - all this is now completely at your disposal. Just remember common sense and health. Dukan diet for weight loss is good, but still not suitable for everyone. If you have questions, ask. Always Glade.