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Dukan protein diet for weight loss: menu for every day

You probably already know who Pierre Ducane is. The beginner's diet, the approximate menu of which you can find a little below, is easy to learn. You will quickly understand what a protein diet is for weight loss 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 to eat 100 foods without limit. They are nutritious.

Break down the regimen into 4 stages, loosening the reins each time:

  • Attack- a short but most noticeable period in weight loss, when the kilos melt before our eyes.
  • alternation- the stage of reaching the desired weight.
  • Anchoring- the period of adaptation of the body to the new weight.
  • Stabilization– maintaining the desired body weight and new habits.

More now.

Attack

The first stage is aggressive. You will lose a lot in a short time, eat a protein and see the results. There is no product in nature that contains only protein, but it does with an obvious predominance. This is exactly what they need:

  • meat;
  • Seafood;
  • poultry meat;
  • fish;
  • dairy product;
  • egg.

You can't last long on this diet. From the nutritionist's rules of healthy eating, if you read this article, you know that stress is good for the body. That's why Attack is short. It is acceptable, but not for more than a few days. Then the body gets exhausted and it doesn't stop.

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

  1. You lose water.
  2. The body is designed to get energy from internal reserves, since it does not receive energy from the outside.

Water is always the first to leave, and rebuilding the body into a new source of fuel for life is still taxing. So remember to take 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 this does not mean that if you need to lose 10 kg, then the rotation will last 10 days. No. It replaces proteins with vegetables, and thus easily leads the body to lose subcutaneous fat. That is, until the last kilogram.

Anchoring

The formula for the third stage is to multiply every kilogram lost by 10. Did you lose 7 kg? Multiply by 10 - you need to improve the result so much that the weight does not return.

The trick is to avoid the yo-yo effect. You don't finish the diet, but you follow the strict rules. Now the body receives the maximum amount of nutrients from any product it needs, but on the condition that they do not lead to its previous habits.

In this regard, Dukan's well-thought-out plan and gradual weight loss are the strength of his diet. If you go on a protein diet for 4 days and then go back to the cakes again, the return of the pounds cannot be avoided.

You need to understand: you will not starve, on the contrary, you will eat heartily and tasty, but you will not be able to return to fast food, alcohol and industrial sweets. The essence of the Dukan diet is to eliminate old habits that lead to weight gain.

What Dukan says about carbohydrates

If you look at the Dukan diet, you can see the lack of fast carbohydrates and starchy foods.

The nutritionist draws attention to the fact that before, in the era before sugar, people got carbohydrates from fruits, honey, and whole grain pastries. This ensured gradual assimilation of food and stable blood sugar levels.

cabbage for weight loss on the dukan diet

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

Even if the product is unsweetened, there are even more dangers. Refined white rice, white pasta, plain white bread are unsweetened foods that are all the same:

  • actively overloads the pancreas;
  • contributes to the development of diabetes;
  • are displayed in extra kilos.

Throw in gas and bloating from starches in processed foods and you have a long list of new diseases to develop in the next 15 years.

To some extent, the Dukan diet is tough. If a person has been eating only sweets and fast food, it will be difficult to switch to protein foods and healthy vegetables. Also, I don't like the idea of living like this for the rest of your life, but that's the Ducan concept of nutrition - rebuild, get used to it and stick with it throughout your life.

What to fear

We noted earlier that the attack should not last long. Firstly, constipation begins, and secondly, irreversible processes are initiated in the body at a certain point. Nothing will happen in a few days, but nothing more. Take it seriously. Your health is at stake, even if an extra few days seems to help you lose weight. This is not true. With each new day, the fat becomes heavier and more prone to breakdown.

The Dukan diet is good in stages, with a soft exit and advice on the drinking regime. But the same nutritionist advises to drink soft drinks, which have a calming effect on his patients. But such drinks contain chemical elements that are addictive. Among them, caffeine is the most harmless. Even if you don't find dangerous sugar on the bottle, know that it is there, but hidden under incomprehensible scientific terms. By the way, this also brings us to the sweeteners.

A French nutritionist recommends using aspartame instead of sugar. In his books, he admits that it is so difficult for a person to give up sugar, and you have to replace it with something. Pierre Dukan, who offers aspartame for this role, openly states that this substitute is carcinogenic and causes cancerous tumors. True, he notes that this is an exaggeration, but the word has already flown - not a sparrow.

brown sugar for the dukan diet

What if sugar is also 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 is natural, balanced and does not cause blood sugar spikes, but according to Dukan, these products are prohibited in the first two stages and are still limited after that.

We recommend that you 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 preserve health. Whether you follow the protein diet or not is up to you.

Sample menu for every day

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

For the 1st attack

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

For the 2nd attack

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

For the 3rd attack

  • Breakfast - tea, 100 g cottage cheese, ham;
  • Lunch - 100 g cottage cheese;
  • Lunch - chicken liver;
  • Afternoon snack - 100 g turkey;
  • Dinner - veal steak.

For alternative 1

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

for alternative 2

  • Breakfast - tea, 100 g 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, or at least everything else, always means a predominance of protein-containing foods, you can use the cottage cheese diet menu. It also fits perfectly.

The weekly menu for Alternation

Since everything is more or less clear for Attack (there are only proteins, and we gave a link to the recipes and a table at the beginning), we write a separate menu for each day of the week for Alternation. 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. Cottage cheese 0%.
  4. Shrimp omelette, tomato salad with herbs, rhubarb preserves.

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, latte.
  3. Cottage cheese 0%.
  4. Celery cakes, ham, carrot side dish, cottage cheese.

Thursday

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

Friday

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

Saturday

  1. Omelet, cottage cheese, tea.
  2. Beef with vegetables and yogurt.
  3. Kefir 1%.
  4. Chicken with vegetables and 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. Starter diet, sample menu for every day, protein phase - all this is now fully at your disposal. Just remember common sense and health. The Dukan diet is good for weight loss, but it's still not right for everyone. If you have any questions, ask. Always Glade.