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Dyukan diet: menu for every day, reviews and results

You eat how much and when you want, but at the same time lose weight literally before your eyes. Such a diet is not fantastic.

Protein nutrition system, developed by the famous French nutritionist Pierre Ducane, promises a farewell of at least two extra pounds in the first week. And you do not need to torture yourself.

And adhering to the recommended diet, the result can be saved for life. What is the menu of the Dukan diet every day, and can such a weight loss harm your health?

Protein diet Pierre Dyukana one of the discussed in the world. Yes, and the doctor himself has a very ambiguous reputation in the medical environment. The French nutritionist Pierre Dukan is 75 years old, although he looks much younger than his years and leads an active lifestyle.

One of the ten most famous experts of the world in their field.

The revolutionary method of losing weight, he has been offering patients for many decades. But the Dyukan diet really “went to the masses” only in 2000, after the doctor published a bestseller about the protein method.

Many nutritionists criticize the Dukan method and argue that this is almost the most harmful way for the body to lose weight. After all, abundant protein nutrition can lead to kidney damage.

In addition, a person quickly returns lost kilo, and a hundredfold.

In addition, colleagues in the shop accused the famous doctor of greed. Like, in fact, all of his practice is a pure business, not medicine. According to doctors, the Dukan diet can give quick and noticeable results, but the stress on the body and the possible consequences are simply unpredictable.

Possible risks include physical and mental exhaustion, problems with the respiratory and digestive organs.

But the reviews have grown thin about the Dukan diet of a completely different nature. People who have lost weight in a revolutionary system believe that all negative statements are a manifestation of the usual envy of competitors.

“On Dukan” today “sit” around the world. According to various calculations, the method has already helped to put in order the weight of five million users on the planet.

Products for the Dukan diet are available in all countries, including, and at a price. Books with recommendations nutritionist also replicated everywhere.

The French technique was also successfully used by celebrities. For example, American actress and singer Jennifer Lopez.

Penelope Cruz, the Spanish movie star, also lost weight in DuCan.

Dr. Pierre Dukan himself says that the goal of his life and work is global: to help mankind in solving the problem of obesity, to teach people to eat right. He led the practice for four decades.

He studied the nutritional habits of his patients, versed in diets, features of the body’s response to certain products.

And in the end I found the reason why the generally accepted standard recommendations for weight loss do not work. All of them are based on the need to reduce calorie intake. But to fight obesity, according to Dukan, you need not at the expense of quantity, but at the expense of the quality of food.

Since the calories that a person receives, for example, from meat, chocolate and cottage cheese have fundamental differences.

The basis of the “Dukanov” menu: protein food, to which fats and carbohydrates are gradually added. What can you eat on this diet?

  • Lean meat . Beef, poultry, game, rabbit, lean pork are well suited.
  • Seafood . You can virtually any fish: from perch to mackerel. Also eat crab meat, squid, shrimp, mussels, scallops, cuttlefish.
  • Vegetable proteins. There are two products in this category: oat bran and tofu bean curd.
  • Fat-free “milk”. Here products should be with zero fat content. It can be milk, pure yogurt, melted cheese, and granular cottage cheese.
  • Chicken eggs . Protein is eaten without restrictions, and yolks – no more than a couple per day.
  • Vegetables. Eat broccoli, eggplants, mushrooms, Brussels sprouts and ordinary cabbage, cauliflower, beets, zucchini, onions, carrots, cucumbers, tomatoes, radishes, pumpkin.

These products can be combined as desired. There is also a special recipe book for authorship of a famous nutritionist, which contains 350 cooking options for different stages of the Dukanov system.

Moreover, the Russian-language edition is adapted to the peculiarities of Slavic cuisine.

Losing weight by Dyukan, it is important not only to use only authorized products, but also to adhere to some additional rules. They are an integral part of the method and determine the final result.

  • “No” fat and fried. It is necessary to exclude any fat, mayonnaise. It is better to cook or bake. You can make food in a slow cooker or grill. For salads, it is better to use lemon juice.
  • Bran for every day. Pierre Ducane advises to eat oat bran every day. They normalize cholesterol and the digestive tract, well saturated. They are eaten simply or as part of other dishes. For example, bran tortillas or pancakes are suitable.
  • Get plenty to drink. Every day, losing weight should drink at least two liters of liquid.
  • Physical exercise . A prerequisite is a half-hour walking tour of the city daily. Additional workouts and exercises are also welcome.
  • Unwanted products. Even at gentle stages, when the diet allows for a “stomach feast,” it is better to abstain from alcohol, sugar, potatoes, and high-calorie delicacies such as bananas and grapes.

So, what is the French diet of Pierre Ducane? This is a way to help normalize weight, and to reconsider the attitude to your diet once and for all.

The system itself is divided into four phases: “Attack”, “Cruise”, “Fixation” and “Stabilization”. The first two – tough, aimed directly at reducing weight.

Two more steps are needed to consolidate the result, help the body painlessly get out of the diet, globally tune in to the rhythm of healthy eating in the future. Schematically, Pierre Ducane’s method can be described using the following table.

Table – Ducane Method: Phase Duration, Permitted Products and Expected Weight Loss

PhaseDurationProductsDaily amount of oat branWeight loss
“Attack”Up to seven daysProtein products in any variations and quantitiesOne and a half tablespoonsFrom one and a half to four kilograms
“Cruise”For each kilogram lost during the “attack” you need seven days of the “Cruise”Protein-containing products and vegetables in any variations and quantities. However, protein and protein-vegetable days must be alternatedTwo tablespoonsOne kilogram per week
“Fixing”For each kilogram lost during the “Attack” and “Cruise” you need ten days of “Anchorage”Protein-containing products and vegetables in any variations and quantities. Plus fruit, bread, cheese, starchy foods are added.Two and a half tablespoonsAchieved results achieved
“Stabilization”All lifeProper nutrition and protein thursies are recommended.Three tablespoonsAchieved results achieved

Further – the stages of the method are described in more detail, as well as tables with an exemplary menu of the Dukan diet for a week are given.

“Attack” is the most “reactive” phase. You can eat only protein. It gives the body the strength to preserve bone and muscle tissue and forces to draw energy, dissolving the accumulated fat.

This explains the quick reset kilo. What could be the diet in the days of “onslaught”?

Table – Dukan Diet Weekly Option for Attack

Day of the weekBreakfastDinnerSnackDinnerSnack
Monday– Omelet with
ham;
– coffee
– Chicken broth with meat;
– bran cake;
– tea
– Cottage cheese;
– tea
– Chicken cutlets;
– cheese;
– tea
– Kefir
Tuesday– Porridge from oat bran on milk;
– coffee
– Fish broth with fillet;
– tea
– Kefir;
– tea
– Salmon fillets;
– tea
– Chicken breast;
– tea
Wednesday– cheesecakes;
– coffee
– Baked fish;
– tea
– Yogurt;
– tea
– Salad “Mimosa” without mayonnaise with yogurt;
– boiled shrimp;
– tea
– Cottage cheese
Thursday– Bran cake;
– salted salmon;
– coffee
– Chicken breast;
– tea
– Cottage cheese;
– tea
– Omelet with cheese and chicken.
– tea
– Kefir
Friday– boiled eggs;
– coffee
– Baked fish;
– tea
– bran pie with lemon;
– tea
– Cheese casserole;
– tea
– Yogurt
Saturday– Omelette roll with liver pate;
– coffee
– Curd pancakes;
– tea
– Fish patties;
– tea
– Salad with chicken and gherkins;
– tea
– Kefir
Sunday– Boiled meat;
– bran cake;
– coffee
– Soup with meatballs on kefir;
– tea
– Chicken zrazy;
– tea
– Turkey roll with egg;
– tea
squids;
– tea

This is the second phase of the Ducane method. It is also called “Alternation”, because now vegetables are added to protein dishes.

The principle is as follows: the day is exclusively meat-fish-milk, and then the day when vegetables appear. And so – in order.

What does your diet look like?

Table – Option of the weekly menu of the Dukan diet for “alternation”

Day of the weekBreakfastDinnerSnackDinnerSnack
Monday– Omelet;
– coffee
– Baked fish with vegetables;
– tea
– Cottage cheese;
– tea
– Broth with vegetables;
– Grilled chicken breast;
– tomatoes;
– tea
Tuesday– Bran cake;
– boiled egg;
– coffee
– Boiled beef;
– tea
– Yogurt;
– tea
– Baked fish;
– tea
Wednesday– cheesecakes;
– coffee
– Seafood soup with vegetables.
– bran cake;
– tea
– Vegetable casserole;
– tea
– Baked chicken legs with vegetables;
– tea
Thursday– Boiled meat;
– bran cake;
– coffee
– Soup with meatballs;
– baked squid;
– tea
– Chicken zrazy;
– tea
– Beef roll with egg;
– tea
Friday– boiled eggs;
– Pancakes from bran flour;
– coffee
– Boiled fish;
– tomatoes;
– tea
– Raw carrots;
– tea
– Vegetable soup;
– bacon;
– cottage cheese;
– tea
Saturday– Porridge bran;
– coffee
– Fish patties;
– tea
– Cottage cheese;
– tea
– Baked seafood;
– tea
Sunday– Omelet with liver pate;
– coffee
– Baked fish with vegetables;
– tea
– Yogurt;
– tea
– Tofu cheese;
– vegetable salad;
– chicken broth with greens;
– tea

This is the psychologically most difficult stage. You have already lost weight, but your body wants to make up for the loss.

Now it is important to return to a diverse, but moderate diet. New products are gradually appearing in Securing. The main thing is to understand how long the stage will be.

For every kilo gone, you need ten fixing days. If you get a “minus” eight kilos, you need another 80 days.

They need to be divided into two parts. 40 days will turn out.

Now you will eat on the principle of protein-vegetable days “Cruise”. Eat milk, fish and meat with vegetables for your pleasure.

But there are nice innovations in the menu.

  • Flour. On the day about two pieces of whole grain or bran loaf.
  • Raspberry apples. Or any other low-calorie fruits and berries, but not more than a serving of one species per day.
  • Cheese snack. Up to 40 g of hard cheese with a small percentage of fat.
  • Kashi-pasta. Once a week, choose a portion of pasta, rice or legumes to choose from.
  • Belly Feast. Now once a week you can afford a “normal” meal. This means that it is permissible to eat any dish at your discretion.

In the second half of the “Fixing” phase, you will have even more freedom, but you need to manage it wisely, otherwise the dropped kilos will return with lightning speed. What is changing in the diet?

  • More starchy foods. Now cook pasta, rice or beans a couple of times a week.
  • Two “feast for the stomach.” Indulge yourself twice a week with dessert or pizza, for example. But you can not relax so much twice.

At this stage, you can return to your normal life, but the author of the diet recommends making some changes to it. In order not to gain weight again, always follow the rules of healthy eating and three simple recommendations.

  1. Chop off Every day, eat three tablespoons of oat bran.
  2. Walking Discard the elevator and walk on foot.
  3. “Protein Thursday.” Every week, arrange protein “discharge” for the body.

Given the specifics of this method, it is better to consult a doctor before starting a diet. Elementary – with a therapist who will appoint general tests and draw conclusions about your health.

And remember that the diet of Pierre Ducane for weight loss has categorical contraindications. These include: pregnancy and lactation, hypertension, kidney disease, cholecystitis, gastrointestinal ulcers, cholelithiasis, diabetes, gastritis and other gastrointestinal diseases.

Also, the method is not suitable for children and adolescents.

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