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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 is composed, and how to select products for every day.

Concept

The Pierre Dukan method of weight loss is based not only on losing weight, but also on retaining it. 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 regime into 4 stages, loosening the reins each time:

  • Attack- a short period, but the most obvious in weight loss, when the kilograms will melt before our eyes.
  • alternation- the phase of reaching the desired weight.
  • anchoring- the period of adaptation of the body to a new weight.
  • Stabilization– maintenance of 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 consisting only of proteins, but with their obvious predominance. This is exactly what they need:

  • Me at;
  • Seafood;
  • poultry meat;
  • fish;
  • dairy products;
  • eggs.

You won't last long on this diet. According to the rules of healthy eating by nutritionists, if you read this article, then you know that stress is for the body. That's why the Attack is short. It's acceptable, but for a few days, no more. So the body is depleted and this is no longer losing weight.

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, as it does not receive energy from outside.

Water always comes out first, and rebuilding the body for a new fuel source for life is still stressful. So remember 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, the alternation lasts 10 days. Not. You alternate proteins with vegetables and thereby gently lead the body to the loss of subcutaneous fat. That is, until the last kilo.

anchoring

The third step formula is to multiply each kilo lost by 10. Lost 7 kg? Multiply by 10 - so much you need to fix the result so that the weight does not come back again.

The trick is to avoid the gossip effect. You do not finish the diet, but adhere to strict rules. Now the body receives the maximum amount of nutrients from all the products it needs, but on condition that they do not lead to your previous habits.

Dukan in this regard, well thought-out plan and phased weight loss - the strength of your diet. If you sit on a protein diet for 4 days, and then go back to the cakes again, 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 go back to fast food, alcohol and industrial sweets. The aim 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 will see the absence of fast carbohydrates and starchy foods.

The nutritionist recalls that in the old days, in the pre-sugar era, people received carbohydrates from fruits, honey and wholemeal sweets. 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 until the first grade, sweets and pastries have appeared on our table. Carbohydrates in these products are digested very quickly, and just as quickly we want to eat again. And that's not all.

Even if the product does not have sugar, it brings even more dangers. Refined white rice, white pasta, plain white bread are all sugar-free foods that are all the same:

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

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

To some extent, the Dukan diet is harsh. If a person ate only sweets and fast food, it will be difficult for him to switch to protein foods and healthy vegetables. In addition, the idea of \u200b\u200bbeating like this for the rest of your life does not please, but this is the concept of Ducan's nutrition - to rebuild, get used to and endure all your life.

What should you be afraid of

Earlier we noted that the attack should not last long. Firstly, constipation will begin, and secondly, irreversible processes will begin in the body at some point. Nothing will happen in a few days, but not anymore. Take it seriously. Your health is at stake, even if it seems like a few extra days will help you lose more weight. Is not true. With each new day, the fat will get harder and the risk of breakage will be higher.

The Dukan diet is good for stages, smooth exit and advice on drinking regime. But the same nutritionist advises the consumption of light soft drinks, which have a calming effect on her patients. But these drinks contain addictive chemicals. Caffeine is the most harmless of them. Even if you don't find dangerous sugar in the bottle, know that it is there, but under incomprehensible and hidden scientific terms. By the way, that 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. Introducing aspartame for this role, Pierre Dukan openly says 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.

brown sugar for dukan diet

What if sugar is impossible and sweeteners are dangerous? We don't have answers. As part of the Dukan diet for sure. 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 they are still limited.

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

Sample menu for each day

Now practice. They 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 - sirloin of beef;
  • 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 - sirloin of beef;
  • Afternoon 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;
  • Afternoon snack - 100 g of turkey;
  • Dinner - veal cutlet.

For Alternative #1

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

For Alternative #2

  • Breakfast - tea, 100 g of yogurt, boiled egg;
  • Lunch - cauliflower in sauce;
  • Lunch - tomato with basil;
  • Dinner - fish with carrot puree.

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

Menu of the week for Alternation

Since everything is more or less clear for Attack (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. This will make it clearer.

hot salad with meat for the dukan diet

Monday

  1. Tea, bran cake, 0% cottage cheese.
  2. Eggplant, fish and spinach salad, yogurt.
  3. Cottage cheese 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, jam.
  2. Fennel puree, fish, bran toast, latte.
  3. Cottage cheese 0%.
  4. Celery cakes, ham, carrot garnish, cottage cheese.

Thursday

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

Friday

  1. Cottage cheese, bran cake, tea.
  2. Roasted peppers, chicken with beans, yogurt.
  3. Cottage cheese 0%.
  4. Beef steak with tomato.

Saturday

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

Sunday

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

Now you know who Pierre Ducane is. The beginner's diet, a sample menu for each day, the protein phase - all this is now 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 any questions, please ask. Always Clear.