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Dukan protein diet for weight loss: menu for every day

You probably already know who Pierre Duncane is. The Beginner's Diet, an approximate menu that you can find a little lower, is easy to learn. You will quickly understand what a protein diet for weight loss is structured like and how to choose products for each day.

Idea

Pierre Dukan's method of weight loss is not only based on weight loss, but also on its ability to maintain. We will not praise or slander. Get the best out of the protein diet and put it into practice. But first, the rules.

Grilled Chicken Breasts for the Dukan Diet

Dukan says eating 100 kinds of food is unlimited. They are nutritious.

Divide the mode into 4 stages, loosen the reins each time:

  • Attack- a short, but most obvious time in weight loss, when the kilos will melt before our eyes.
  • alternate- the stage of reaching the desired weight.
  • anchored- the period of getting used to the new weight of the body.
  • stability– maintain desired weight and new habits.

Now more.

Attack

The first stage is active. In a short time, you lose a lot of weight, eat a protein and see results. In nature, there is no product consisting solely of proteins where the product is clearly dominant. This is exactly what they need:

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

You won't last long with this diet. From the healthy eating rules of nutritionists, if you read this article, you will know that stress is bad for the body. That's why Short Attack. It's also acceptable, but it's gone in a few days. After that, the body is depleted, and this no longer loses weight.

In terms of protein nutrition, our bodies lose weight for two reasons:

  1. You are dehydrated.
  2. The body is rebuilt to receive energy from its internal reserves, as 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 keep in mind a sensible approach and this time period is short and cannot be artificially extended.

alternate

The second phase lasts as long as you gain extra pounds. But this does not mean that if you need to lose 10 kg, then Alternate lasts 10 days. No. You alternate protein with vegetables and thus easily lead the body to reduce subcutaneous fat. That is, until the last kilogram.

anchored

The formula for the third phase is to multiply each kg lost by 10. Lose 7 kg? Multiply by 10 - a lot you need to correct the result so the weight doesn't come back.

The trick is to avoid the yo-yo effect. You don't complete the diet, but you follow strict rules. Now the body gets the maximum amount of nutrients from any products it needs, but provided they don't lead to your previous habits.

In this regard, Dukan outlined a plan and phased weight loss - the power of his diet. If you go on a protein diet for 4 days, and then go back to eating cakes, it is inevitable that the weight will return.

You need to understand: you won't starve, on the contrary, you will eat heartily and deliciously, but you won't be able to go back to fast food, alcohol and industrial sweets. The aim of the Dukan diet is to get rid of old habits that lead to weight gain.

What does Dukan say about carbohydrates?

If you look at the diet suggested by Dukan, you can see no fast carbohydrates and starchy foods.

The nutritionist points out that in the past, in the pre-sugar era, people got their carbohydrates from fruit, honey, and flour-based pastries. This ensures a gradual assimilation of food and stable blood sugar levels.

cabbage for weight loss on the dukan diet

But since we know how to extract sugar and grind flour to first grade, sweets and cakes have 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 sugar-free, it's even more dangerous. Refined white rice, white pasta, plain white bread are all the same sugar-free foods:

  • actively overload the pancreas;
  • contributes to the development of diabetes;
  • extra scales appear on the sides.

Throw gas and bloating from the starches in processed foods and you could write a long list of new diseases developing in the next 15 years.

To some extent, the Dukan diet is extreme. If a person only eats sweets and fast food, it will be difficult to switch to protein-rich foods and healthy vegetables. Moreover, the idea of beating like that for the rest of your life isn't appealing, but it's Duncan's nutritional concept - to rebuild, get used to it, and sustain it for a lifetime.

What should you be afraid of?

We noted earlier 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 for a few days, but not anymore. Let's do it seriously. Your health is at stake, even if it seems like a few more days will help you lose more weight. That's not right. With each new day, the fat becomes harder to digest and the risk of breakdown is higher.

The good Dukan diet in stages, soft exits and dietary advice. But the same dietitian recommends drinking a mild carbonated soft drink, which has a calming effect on his patients. But such drinks contain addictive chemical elements. Caffeine is the most harmless of them all. Even if you don't find the dangerous sugar on the bottle, know that it's there, but hidden in confusing scientific terms. By the way, this brings us to the sweetener.

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 that something needs to be replaced. Offering aspartame for this role, Pierre Dukan openly stated that this substitute is carcinogenic and causes cancerous tumors. True, he notes that this is very far away, but the word - not a sparrow, flew out.

brown sugar for dukan diet

What if both sugar and sweeteners are dangerous? We have no answer. Definitely part of the Dukan diet. Sweetness can be obtained from fruit, dried fruit and honey. It's natural, balanced and doesn't cause blood sugar spikes, but according to Dukan, these products are banned in the first two phases, after which they remain restricted.

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

Sample menu for each day

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

For attack number 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 eggs;
  • Lunch - 100 g of cottage cheese;
  • Lunch - beef tenderloin;
  • 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 - minced veal.

For replacement #1

  • Breakfast - coffee, 100 g of cottage cheese, hard-boiled eggs;
  • 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 eggs;
  • Lunch - cauliflower in sauce;
  • Lunch - tomatoes with basil;
  • Dinner - fish with grated carrots.

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

Menu of the week for rotation

Since everything is more or less obvious for Attack (only protein and we have provided links to recipes and tables from the beginning), for Alternation we will write out a specific menu for eachday of the week. That will be more clear.

warm salad with meat for the dukan diet

Monday

  1. Tea, bran cake, cheese 0%.
  2. Eggplant, fish and spinach salad, yogurt.
  3. 0% curd.
  4. Shrimp omelette, tomato salad with herbs, rhubarb juice.

Tuesday

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

Wednesday

  1. Omelette with herbs, yogurt, compote.
  2. Dill meal, fish, bran bread, latte.
  3. 0% curd.
  4. Celery cake, ham, carrot garnish, cheese.

Thursday

  1. Bread bran, yogurt, tea.
  2. Shrimp, noodles, cheese 0%.
  3. 0% curd.
  4. Turkey with greens, cheese.

Friday

  1. Cheese, bran cake, tea.
  2. Grilled bell peppers, chicken with beans, yogurt.
  3. 0% curd.
  4. Beef steak with tomatoes.

Saturday

  1. Omelette, cheese, tea.
  2. Vegetable beef, yogurt.
  3. Kefir 1%.
  4. Chicken with vegetables, cheese.

Sunday

  1. Pudding, eggs, cheese.
  2. Beef with vegetables.
  3. Porridge with milk.
  4. Cod, yogurt.

Now you know who Pierre Ducane is. Diet for beginners, sample menu for each day, protein phase - all this is now completely at your 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 feel free to ask. Always Glade.