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Dukan protein diet for weight loss: 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 it is, how a protein diet for weight loss consists and how to choose products for each day.

concept

The Pierre Dukan weight loss method is based not only on losing weight, but also on keeping it off. 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 eat 100 foods without limit. They are nutritious.

Divide the regime into 4 stages, releasing the brakes each time:

  • attack- a short, but more noticeable period in weight loss, when the kilograms will melt before our eyes.
  • alternation- the stage of reaching the desired weight.
  • anchoring- the body's learning period with a new weight.
  • Stabilization- maintaining the desired weight and new habits.

Now more.

attack

The first phase is aggressive. In a short time, you lose a lot, eat a protein and see results. In nature, there are no products that consist only of protein, but it exists with its apparent predominance. This is exactly what they need:

  • Meat;
  • seafood;
  • poultry meat;
  • fish;
  • dairy;
  • the eggs.

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

With protein food, our body loses weight for two reasons:

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

Water is always gone first, and rebuilding the body into a new source of fuel for life is still stressful. So remember to take a reasonable approach and that this period is short and cannot be artificially extended.

alternation

The second phase 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 proteins with vegetables and in this way lead the body without problems to the loss of subcutaneous fat. That is, down to the last kilogram.

anchoring

The formula for the third stage is to multiply each kilogram lost by 10. Lost 7 kg? Multiply by 10 - this is how much you need to adjust the result so that the weight does not return again.

The trick is to avoid the yo-yo effect. You do not complete the diet, but adhere to strict rules. Now the body gets the maximum amount of nutrients from any product it needs, but on the condition that they do not lead to your previous habits.

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

You need to 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 eliminate old habits that lead to weight gain.

What Dukan says about carbohydrates

If you look at the diet proposed by Dukan, there is a lack of fast carbohydrates and starchy foods.

The nutritionist points out that in the past, in the pre-sugar era, people got carbohydrates from fruit, honey and wholemeal breads. This ensured the 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, cakes and pastries have appeared on our table. Carbohydrates from such products are digested very 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 even 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 pounds on the sides.

Throw in gas and bloating from flour starch 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 only ate sweets and fast food, it will be difficult to switch to protein foods and healthy vegetables. Moreover, the idea of beating like this for the rest of your life does not appeal to you, but this is the concept of Ducan nutrition - to rebuild, get used to it and maintain it for life.

What should you be afraid of?

Earlier we noted that the Attack should not 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 risk, even if it seems that a few extra days will help you lose more weight. It's not true. With each new day, the fat will be harder and the risk of a breakdown will be higher.

The Dukan diet is good in stages, gentle exit and advice on the drinking regime. But the same nutritionist advises to drink light carbonated drinks, which have a calming effect on his patients. But such drinks contain chemical elements that cause addiction. Caffeine is the most harmless of them. Even if you don't find dangerous sugar in the bottle, know that it is there, but hidden in incomprehensible scientific terms. By the way, this brings us to the 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 it must be replaced with something. Putting forward aspartame for this role, Pierre Dukan openly states that this substitute is carcinogenic and causes cancerous tumors. True, he notes that this is far-fetched, but the word - not a sparrow, has already flown out.

Brown sugar for the dukan diet

What if both sugar is impossible and sweeteners are dangerous? We have no answer. As part of the Dukan diet of course. Sweetness can be obtained from fruits, dried fruits and honey. It is natural, balanced and does not cause blood sugar spikes, but according to Dukan, these products are prohibited in the first two stages and then are still limited.

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

Sample menu for each day

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

For attack number 1

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

For attack number 2

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

For attack number 3

  • Breakfast - tea, 100 g of cottage cheese, ham;
  • Lunch - 100 g of cottage cheese;
  • Lunch - chicken liver;
  • Afternoon snack - 100 g of turkey;
  • Dinner - beef chop.

For alternative number 1

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

For alternative number 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 the predominance of protein foods, you can use the menu from the curd diet. It also fits perfectly.

Menu for the week for Alternation

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

Warm salad with meat for the dukan diet

Monday

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

Tuesday

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

Wednesday

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

Thursday

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

Friday

  1. Cottage cheese, bran cake, tea.
  2. Roasted bell 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, cottage cheese.

Sunday

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

Now you know who Pierre Ducane is. Beginner's diet, 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 for weight loss is good, but still not suitable for everyone. If you have any questions, please ask. Always Glade.