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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 will find a little further down, is easy to learn. You will quickly understand what it is, how a protein diet for weight loss is made up and how to select products for every day.

Concept

The Pierre Dukan method for losing weight 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 eat 100 foods with no limit. They are nutritious.

Break the diet down into 4 steps, loosening the reins each time:

  • Offensive- a short, but the most obvious period for losing weight, when the kilograms will melt before our eyes.
  • alternation- the stage of reaching the desired weight.
  • Anchoring- the period of adaptation of the body to a new weight.
  • Stabilization– maintain the desired weight and new habits.

Now more.

Offensive

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

  • Meat;
  • Seafood;
  • poultry meat;
  • fish;
  • dairy;
  • eggs.

You won't last long on this diet. According to 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, not more. Then the body is exhausted, and it is no longer losing weight.

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

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

Water always leaves first, and rebuilding the body into a new source of fuel for life is always 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. No. You alternate proteins with vegetables and thus gently lead the body to the loss of subcutaneous fat. That is, down to the very last kilogram.

Anchoring

The formula for the third step is to multiply each lost kilogram by 10. Lost 7 kg? Multiply by 10 - you have to correct the result so much so that the weight does not return.

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

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

You must understand: you will not starve, on the contrary, you will eat hearty and tasty, but you will not be able to return to fast food, alcohol and industrial sweets. The goal 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 offered 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 carbs from fruits, honey and whole-grain pastries. This ensured gradual assimilation of food and stable blood sugar levels.

cabbage to lose weight with the dukan diet

But since we learned to extract sugar and grind flour to the first degree, sweets and pastries have appeared on our table. The carbohydrates in these products are digested too quickly, and just as quickly we want to eat again. And that's not all.

Even if the product is not sweet, it carries even more dangers. Refined white rice, white pasta, plain white bread are unsweetened foods that all look the same:

  • actively overloads the pancreas;
  • contribute to the development of diabetes;
  • appear in superfluous kilos on the sides.

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

To some extent, the Dukan Diet is harsh. If a person only eats 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 that's the concept of Ducan's nutrition - rebuild, get used to it and hold on for life.

what should you be afraid of

Earlier we noted that the attack should not last long. First, constipation will begin, and second, irreversible processes will begin in the body at some point. Nothing will happen in a few days, but no more. Take this seriously. Your health is at stake, although it seems that a few extra days will help you lose more weight. It's not true. With each new day, the fat will become harder and the risk of breakdown will be higher.

The Dukan diet is good in stages, smooth exit and advice on the drinking diet. But the same nutritionist advises drinking light sodas, which have a calming effect on his patients. But these drinks contain chemicals that cause addiction. Caffeine is the most harmless of them. Even if you don't find dangerous sugar on the bottle, know that it is there, but under incomprehensible 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 so difficult for a person to give up sugar and it needs to be replaced with something. Highlighting 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 away.

dukan diet brown sugar

What if sugar was impossible and sweeteners were dangerous? We have no answers. 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 jumps, 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, which is necessary in case of a drastic change 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

Train now. These 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 - beef tenderloin;
  • 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 - beef tenderloin;
  • 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 Alternate #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 #2

  • Breakfast - tea, 100 g of yogurt, boiled egg;
  • Lunch - cauliflower in sauce;
  • Lunch - tomatoes with basil;
  • Dinner - fish with mashed carrots.

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

Menu of the week for Alternance

Since everything is more or less clear for Attack (there are only proteins, and we gave a link to 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 meat salad for the dukan diet

Monday

  1. Tea, bran cake, cottage cheese 0%.
  2. Eggplant, fish and spinach salad, 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 cookies.

Wednesday

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

Thursday

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

Friday

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

Saturday

  1. Omelette, cottage cheese, tea.
  2. Beef with vegetables, yogurt.
  3. Kefir 1%.
  4. Chicken with vegetables, cottage cheese.

Sunday

  1. Pudding, egg, cottage cheese.
  2. Beef 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 complete disposal. Remember common sense and health. The Dukan diet for weight loss is good, but still not suitable for everyone. If you have any questions do not hesitate to ask. Always glade.