You probably already know who Pierre Ducane is. The beginner's diet, an approximate menu of which you can find a little lower, is easy to learn. You will quickly understand what's what, how a protein diet for weight loss is composed and how to select products for every day.
Concept
The Pierre Dukan method of losing weight is based not only on weight loss, but also on its retention. 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 without limit. They are nutritious.
Break the regime into 4 stages, loosening the reins each time:
- Attack- a short, but the most obvious period in losing weight, when the kilograms will melt before our eyes.
- alternation- the stage of achieving the desired weight.
- Anchoring- the period of getting used to the body to a new weight.
- Stabilization– maintaining the desired weight and new habits.
Now more.
Attack
The first stage is aggressive. In a short time, you lose a lot, eat one protein and see results. In nature, there are no products consisting only of protein, but there is 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. 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 is 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:
- You are losing water.
- 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 to a new source of fuel for life is still stressful. So, remember about 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, then the Alternation lasts 10 days. No. You alternate proteins with vegetables and thereby smoothly lead the body to the loss of subcutaneous fat. That is, until the very last kilogram.
Anchoring
The formula for the third stage is to multiply each kilogram lost by 10. Dropped 7 kg? Multiply by 10 - so much you need to fix the result so that the weight does not return again.
The trick is to avoid the yo-yo effect. You do not finish the diet, but you adhere to strict rules. Now the body receives the maximum amount of nutrients from any products it needs, but on the 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 his diet. If you sit on a protein diet for 4 days, and then return to cakes again, then 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 return to fast food, alcohol and industrial sweets. The point 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 wholemeal pastries. This ensured gradual assimilation of foods and a stable blood sugar level.
But since we learned how to extract sugar and grind flour to the first grade, sweets and pastries have appeared on our table. Carbohydrates from such products are digested too quickly, and just as quickly we want to eat again. And that is 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 that are all the same:
- actively overload the pancreas;
- contribute to the development of diabetes;
- appear in extra pounds on the sides.
Throw in gas and flatulence from flour starch in processed foods and you can write a long list of new diseases developing in 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 to switch to protein foods and healthy vegetables. Moreover, the idea of \u200b\u200beating like this for the rest of your life does not appeal, but that's the concept of Ducan's nutrition - to rebuild, get used to it and hold on 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 no more. Take it seriously. Your health is at stake, even if it seems that an extra couple of days will help you lose more weight. It is not true. With each new day, fat will go more difficult, and the risk of a breakdown will be higher.
The Dukan diet is good in stages, soft exit and advice on drinking regimen. But the same nutritionist advises drinking light sodas, which have a calming effect on his patients. But such drinks contain chemical elements that cause addiction. Caffeine is the most harmless of them. Even if you do not find dangerous sugar on the bottle, know that it is there, but under hidden incomprehensible scientific terms. By the way, this brings us to sweeteners.
A French nutritionist suggests using aspartame instead of sugar. In his books, he admits that it’s just so difficult for a person to give up sugar and needs to be replaced with something. Putting forward 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 out.
What if both 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 jumps in blood sugar, but according to Dukan, these products are banned 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 any radical changes in nutrition, and act on the basis of the desire to maintain health. 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 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 chop.
For Alternate #1
- Breakfast - coffee, 100 g of cottage cheese, boiled egg;
- Lunch - salad of tomatoes and cucumbers;
- Lunch - pumpkin soup;
- Afternoon snack - bean salad;
- Dinner - stewed vegetables.
For Alternate #2
- Breakfast - tea, 100 g of 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, at least any other, always involves the predominance of protein foods, you can use the menu from the cottage cheese diet. It also fits perfectly.
Menu for the week for Alternation
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 out a specific menu for each day of the week. So it will be clearer.
Monday
- Tea, bran cake, cottage cheese 0%.
- Eggplant, fish and spinach salad, yogurt.
- Curd 0%.
- Shrimp omelet, tomato salad with herbs, rhubarb compote.
Tuesday
- Tea, porridge with bran milk.
- Chicken fillet, shirataki noodles, yogurt.
- A cup of cocoa.
- Eggs with cookies.
Wednesday
- Omelet with herbs, yogurt, compote.
- Fennel puree, fish, bran toast, latte.
- Curd 0%.
- Celery cakes, ham, carrot garnish, cottage cheese.
Thursday
- Bran cake, yogurt, tea.
- Shrimps, noodles, cottage cheese 0%.
- Curd 0%.
- Turkey with greens, cottage cheese.
Friday
- Cottage cheese, bran cake, tea.
- Baked bell pepper, chicken with beans, yogurt.
- Curd 0%.
- Beef steak with tomatoes.
Saturday
- Omelet, cottage cheese, tea.
- Beef with vegetables, yogurt.
- Kefir 1%.
- Chicken with vegetables, cottage cheese.
Sunday
- Pudding, egg, cottage cheese.
- Beef with vegetables.
- Bran porridge with milk.
- Cod, yogurt.
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 suitable for everyone. If you have any questions, please ask. Always Glade.