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Dukan protein diet to lose weight: a menu for every day

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

Concept

The Pierre Dukan method of losing weight is based not only on losing weight, but also on its retention. We will not praise or 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 limit. They are nutritious.

Divide the regimen into 4 stages, loosening the reins each time:

  • Attack- a short, but the most obvious period in losing weight, when the kilograms will melt before our eyes.
  • alternation- the stage of achieving the desired weight.
  • Anchorage- the period of accustoming the body to a new weight.
  • Stabilization– maintenance of the desired weight and new habits.

Now more.

Attack

The first stage is aggressive. In no time, you lose a lot, eat a protein, and see results. In nature, there are no products composed solely of protein, but there are with its obvious predominance. This is exactly what they need:

  • meat;
  • seafood;
  • bird meat;
  • fish;
  • dairy products;
  • eggs.

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

In protein nutrition, our body loses weight for two reasons:

  1. You are losing water.
  2. The body is rebuilt to receive energy from internal reserves, since it does not receive energy from the outside.

The water always comes out first, and rebuilding the body to a new source of fuel for life is still stressful. Therefore, remember about a reasonable approach and that this period is short and cannot be artificially extended.

alternation

The second stage lasts as long as you have extra pounds. But this does not mean that if you need to lose 10 kg, then the Alternation lasts 10 days. No. You alternate protein with vegetables and thus gently lead the body to the loss of subcutaneous fat. That is, to the last kilo.

Anchorage

The formula for the third stage is to multiply each kilogram lost by 10. Did you lose 7 kg? Multiply by 10, so much so that you need to correct the result so that the weight does not appear again.

The trick is to avoid the yo-yo effect. It does not end the diet, but adheres to strict rules. Now the body receives the maximum amount of nutrients from the products it needs, but on condition that they do not lead it to its previous habits.

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

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 goal 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 proposed by Dukan, you can see the absence of fast carbohydrates and starchy foods.

The nutritionist points out that in the past, in the pre-sugar era, people got their carbohydrates from fruits, honey and whole wheat pastries. This ensured the gradual assimilation of food and a stable level of sugar in the blood.

cabbage to lose weight on the dukan diet

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

Even if the product is not sweetened, it is fraught with more dangers. Refined white rice, white pasta, plain white bread are sugar-free foods that are all the same:

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

Add gas and flatulence from the starch in the flour in processed foods and you can write a long list of new diseases that will develop in the next 15 years.

To some extent, the Dukan diet is harsh. If a person ate only sweets and fast food, then it will be difficult to switch to protein-rich foods and healthy vegetables. Also, the idea of beating like this for the rest of your life doesn't appeal, but that's Ducan's concept of nutrition: rebuild, get used to it and endure it all your life.

What should you be afraid of?

We noted earlier that the Attack shouldn't last very long. Firstly, constipation will begin, and secondly, at some point irreversible processes will begin in the body. Nothing will happen in a few days, but no more. Take it seriously. Your health is at stake, even if it seems like a couple more days will help you lose more weight. It isn't true. With each new day, the fat will be more difficult, and the risk of a breakdown will be greater.

The Dukan diet is good in stages, smooth exit and advice on the drinking regimen. But the same nutritionist advises drinking light refreshments, which have a calming effect on his patients. But such drinks contain addictive chemicals. Caffeine is the most harmless of them. Even if he doesn't find dangerous sugar in the bottle, he knows it's there, but in hidden and 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 very difficult for a person to give up sugar and it needs to be replaced with something. In proposing aspartame for this role, Pierre Dukan openly says that this substitute is carcinogenic and causes cancerous tumors. True, he points out that this is exaggerated, but the word, not a sparrow, has already flown out.

brown sugar for the dukan diet

What if sugar is impossible and sweeteners are dangerous? We don't have answers. It sure is part of the Dukan diet. Sweetness can be obtained from fruits, nuts, and honey. It is natural, balanced and does not cause jumps in blood sugar, but according to Dukan, these products are prohibited in the first two stages, and then remain limited.

We advise you to weigh the pros and cons, consult a doctor, and this is necessary in case of radical changes in nutrition, and act on the basis of the desire to maintain health. Whether or not to follow a protein diet is up to you.

Sample menu for each day

Now practice. These are 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 tenderloin;
  • 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 tenderloin;
  • Snack - 100 g of turkey;
  • Dinner - smoked fish.

For Attack #3

  • Breakfast - tea, 100 g of cottage cheese, ham;
  • Lunch - 100 g of cottage cheese;
  • Lunch - chicken liver;
  • Snack - 100 g of turkey;
  • Dinner - veal cutlet.

For Substitute #1

  • Breakfast: coffee, 100 g of cottage cheese, boiled egg;
  • Lunch - salad of tomatoes and cucumbers;
  • Lunch - pumpkin soup;
  • Afternoon snack - bean salad;
  • Dinner - stewed vegetables.

For substitute #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 implies a predominance of protein foods, you can use the cottage cheese diet menu. It also fits perfectly.

Menu of the week by Alternation

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

warm salad with meat for the dukan diet

Monday

  1. Tea, bran cake, cottage cheese 0%.
  2. Eggplant, fish and spinach salad, yogurt.
  3. Curd 0%.
  4. Shrimp omelette, herb tomato salad, 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, coffee with milk.
  3. Curd 0%.
  4. Celery cakes, ham, carrot garnish, cottage cheese.

Thursday

  1. Bran cake, yogurt, tea.
  2. Prawns, noodles, cottage cheese 0%.
  3. Curd 0%.
  4. Turkey with vegetables, cottage cheese.

Friday

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

Saturday

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

Sunday

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

Now you know who Pierre Ducane is. The diet for beginners, a sample menu for each day, the protein phase - all this is now at your complete disposal. Just remember common sense and health. The Dukan diet to lose weight is good, but it is not suitable for everyone. If you have any questions please ask. Of course always.