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

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

Concept

The Pierre Dukan method of losing weight is based not only on losing weight, but also on maintaining it. We will not praise or slander. Let's take the best from the protein diet and put it into practice. But first, the rules.

Dukan says eat 100 foods with no limits. They are nutritious.

Break the regimen into 4 phases, loosening the reins each time:

• attack- a short, but the most obvious period of losing weight, when kilograms will melt before our eyes.
• alternation- the phase of reaching the desired weight.
• Anchorage- the period of adaptation of the body to a new weight.
• Stabilization– maintenance of the desired weight and new habits.

Now more.

attack

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

• meat;
• seafood;
• poultry meat;
• fish;
• dairy products;
• egg.

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. That's why the attack is short. It's acceptable, but for a few days, no more. Then the body is depleted and this is no longer losing weight.

On 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.

Water always leaves first and rebuilding the body into a new fuel source for life is still stressful. So, remember a sensible 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 that doesn't mean that if you have to lose 10 kg, the alternation lasts 10 days. No. Alternate proteins with vegetables and thus gently lead the body to the loss of subcutaneous fat. That is, down to the last kilogram.

Anchorage

The formula for step three is to multiply each kilogram lost by 10. Have you lost 7 kilograms? Multiply by 10: so it is necessary to correct the result so that the weight never returns.

The trick is to avoid the yo-yo 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 gradual weight loss - the strength of his diet. If you follow a protein diet for 4 days and then return to cakes again, the return of kilograms cannot be avoided.

You must understand: you will not starve, on the contrary, you will eat plentiful and tasty, but you will not be able to go back 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 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 carbohydrates from fruits, honey and whole grain sweets. This ensured a gradual assimilation of foods and a stable blood sugar level.

But since we learned to extract sugar and grind flour up to the first grade, sweets and pastries have appeared on our table. Carbohydrates from such products are digested too quickly, and we just as quickly want to eat again. 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 all the same:

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

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

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

What should you be afraid of

We noted earlier that the attack shouldn't 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 no more. Take it seriously. Your health is at stake, although it seems like an extra couple of days will help you lose more weight. It is not true. With each new day, fat will become harder and the risk of burnout will be greater.

The Dukan diet is good for phases, soft exit and advice on the diet. But the nutritionist himself advises drinking soft drinks, which have a calming effect on his patients. But such drinks contain chemical elements that are addictive. Caffeine is the most harmless of them. Even if you don't find dangerous sugar on the bottle, know that there is, but under hidden and incomprehensible 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's so hard for a person to give up sugar and it needs to be replaced with something. By proposing aspartame for this role, Pierre Dukan openly claims 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.

What if both sugar is impossible and sweeteners are dangerous? We have no answers. As part of the Dukan diet for sure. Sweetness can be obtained from fruits, dried fruits and honey. It's natural, balanced, and doesn't cause blood sugar swings, but according to Dukan, these products are banned in the first two stages, and then restricted again.

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 no. 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 no. 2

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

For attack no. 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 chop.

For alternative no. 1

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

For alternative no. 2

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

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

Alternanza menu of the week

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

Monday

1. Tea, bran cake, cottage cheese 0%.
2. Aubergine salad, fish and spinach, yoghurt.
3. Curd 0%.
4. Shrimp omelette, herb tomato salad, rhubarb compote.

Tuesday

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

Wednesday

1. Omelette with herbs, yogurt, compote.
2. Fennel puree, fish, bran croutons, latte macchiato.
3. Curd 0%.
4. Celery pies, ham, carrot side dish, ricotta.

Thursday

1. Bran cake, yogurt, tea.
2. Shrimps, tagliatelle, ricotta 0%.
3. Curd 0%.
4. Turkey with vegetables, cottage cheese.

Friday

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

Saturday

1. Omelet, cottage cheese, tea.
2. Beef with vegetables, yoghurt.
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, yoghurt.

Now you know who Pierre Ducane is. The beginner's diet, a sample menu for every 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 for everyone. If you have any questions, please ask. Glada always.