Dukan diet: recipes, lose weight by 30 kg

One of the most popular diets at the moment is the one developed by Pierre Dukan. Diet, recipes to lose weight by 30 kg or more will help without much difficulty and hunger strikes. Pierre Dukan is an eminent French nutritionist, author of the famous book “I Can’t Lose Weight”, world-famous stars Jennifer Lopez, Penelope Cruz, Madonna and many others have repeatedly resorted to his services. Oddly enough, for Hollywood celestials, as well as for ordinary inhabitants, it is not alien to seize troubles and problems with goodies and gain a couple of kilograms over the holidays. Would you mind being in the company of celebrities? Then the Dukan Diet is for you!

Benefits of the Dukan Diet

This nutrition program is one of the options for a protein diet. The basic principle of the Dukan diet can be understood if we recall school chemistry lessons. Proteins are made up of amino acids, which a priori cannot be converted into body fat. Moreover, for the digestion of protein foods, the body spends much more energy than it receives from it, and the process of losing weight is based on this. The popularity of the Dukan diet can be attributed to the following benefits:

protein food gives a long feeling of satiety;
rapid loss of extra pounds;
losing weight on this diet, there is no need to abandon the usual way of life, you can go to work and study, do everyday activities;
there are no restrictions on the number of meals, you can eat at any time of the day;
food can be salted, seasoned with spices, which makes diet food tastier;
the nutrition program is suitable for those who love to cook and eat delicious food;
the diet is effective even if you have already tried a lot of methods, but not one of them helped you;
the diet gives a lasting effect - the lost kilograms do not return.

Main disadvantages

These are also available:

there are a number of contraindications for the diet for health reasons;
to avoid a deficiency of vitamins and minerals in the body, you need to additionally take pharmacy nutritional supplements;
the diet uses quite expensive products.

Stages of the weight loss program

The Dukan diet is divided into four main stages, each of which is characterized by a specific menu.

Stage one. Attack

At the first stage, losing weight "attacks" the hated excess weight. This is the most difficult period due to getting used to a new unusual diet and the possibility of unpleasant side effects. "Attack" is a protein diet in its purest form. Depending on the number of extra pounds, the first stage of the diet can last from 3 to 10 days. However, it is not recommended to exceed the indicated time frames due to the risk of developing serious complications - increased blood pressure, blood cholesterol levels, impaired kidney function, etc.

The diet during the “Attack” period should consist entirely of the following products:

low-fat dairy products;
boiled chicken eggs, but not more than 2 pieces per day;
lean meats - veal, beef;
chicken or turkey breast;
low-fat varieties of fish;
chicken liver, turkey;
seafood - mussels, shrimp;
freshly squeezed juices.

This is only an incomplete list of foods that you can eat at the first stage of the diet, the list includes about 100 items in total. These products can be boiled, steamed or in the oven. Dishes can be seasoned with mustard, lemon juice and other spices, however, it is better to exclude oil during cooking.

At the first stage, it is necessary to exclude the following products:

cereals;
pasta;
bakery and confectionery products;
fruit;
alcohol;
canned food;
smoked meats;
hard cheese;
potato;
legumes (beans, peas);
fatty meats - lamb, pork, duck, goose.

To minimize the possibility of side effects and make it easier to get used to a new diet, you must adhere to the following recommendations:

it is necessary to drink clean non-carbonated water, at least 1.5 liters per day;
outdoor walks are also needed for all those who are losing weight, they should be at least 30 minutes a day;
nutrition during the diet should be fractional - you need to eat often, but in small portions;
every day on the Dukan diet, you need to eat 1.5-2 tablespoons of oat bran;
you need to do physical exercises, they should not be too intense, swimming in the pool or walking in the fresh air is quite suitable;
it is better that the first stage of the diet falls on a vacation or weekend, so it will be easier for you to transfer the adaptation period.

At the first stage, the Pierre Dukan diet for weight loss is especially effective. A sample menu for one day at the “Attack” stage looks like this:

First breakfast

Natural yogurt without sugar - 200 ml

Lunch

Boiled chicken egg - 1 pc.

Dinner

Boiled turkey - 400g, fat-free cottage cheese - 150g

afternoon tea

Boiled seafood - 200g

Dinner

Fish boiled or baked in the oven - 200g, a glass of fat-free kefir.

These products can be rearranged between meals, the diet allows this.

"Alternation" - the second stage of weight loss according to Dukan

Weight loss according to Dukan at the first stage is the launch of fat burning mechanisms in the body, in a short period of time a person loses a sufficient number of kilograms, which motivates him for further weight loss. However, eating exclusively protein food for too long is difficult, and simply unhealthy, so it is recommended to gradually include other nutrients in the diet while maintaining the effect of weight loss.

Already from the name of the second stage it becomes clear that it involves a combination of protein and non-protein products. In this case, those (non-protein) are vegetables. This is a stage that can last from several months to six months, depending on the number of pounds you want to lose. At the alternation stage, most of the excess weight is lost.

At this stage, there is an alternation of protein and protein-vegetable days, that is, on one day you eat exclusively proteins, on the other - proteins and vegetables. However, alternation can also occur according to other schemes that are convenient for you, for example, you eat vegetables for 3 days, proteins for 3 days.

The Dukan weight loss method allows you to eat the following vegetables at the alternation stage:

cabbage (all varieties);
tomatoes;
cucumbers;
zucchini;
eggplant;
salad;
celery;
radish;
beets, carrots are allowed in small quantities due to the large amount of sugar they contain;
pepper.

Vegetables can be grilled, stewed, boiled, eaten raw, oil cannot be used in their preparation. As in the first stage, a number of products remain banned.

The menu of protein days can be almost the same as during the attack period, only you can add a portion of vegetables to proteins daily, do not forget about oat bran.

Here is an approximate menu for one protein-vegetable day according to the Dukan system:

First breakfast

Low-fat natural yoghurt – 200ml

Lunch

Low-fat cottage cheese -150 g, steamed egg omelet with vegetables, vegetable salad, coffee with milk

Dinner

Mushroom soup, oven-baked turkey meat, vegetable stew

afternoon tea

Freshly squeezed juice - 200ml

Dinner

Steamed fish, coleslaw, a glass of kefir

The third stage of the diet - fixing

This is the stage of the diet, which is characterized by a more varied and nutritious menu compared to the previous two. The main task at this stage is to consolidate the previously obtained result, it turns out that it is no less difficult than losing weight, for this you need to follow certain rules.

In order to calculate the duration of this period in the diet, you just need to multiply the number of kilograms lost by 10. For example, if you lost 15 kg, then fixing will last at least 150 days. Moreover, the menu of the first 75 will differ from the subsequent ones, so the fixing stage is also divided into two parts.

At first, the food is no different from the menu during the rotation period, 6 days a week you eat almost the same as before. However, there are still some concessions:

once a day you can eat a piece of hard cheese, it is better to choose not the most fatty varieties - up to 50%, a serving should be no more than 50g;
you can also add a couple of slices of bread with bran to your menu;
one medium-sized apple or orange will help to fill the deficiency of vitamins at the fixing stage, however, Pierre Ducan does not advise abusing sweet fruits, these include grapes, bananas, cherries;
and most importantly, once a week you can afford a real holiday meal - you can eat whatever you want - from fried potatoes to a piece of your favorite cake, or both. However, it is important to observe the condition - the meal should be the only one for the whole week.

It is important not to forget about taking oat bran and at this stage, drinking regimen and walking in the fresh air are mandatory, as in the first two stages. Also, the key rule is to keep one pure protein day a week - this is the key to maintaining the result for many years.

Stage four - stabilization

It may seem incredible, but the Dukan diet helps to get rid of extra pounds forever, but for this you will have to follow a few simple, but very important rules. The task of maintaining weight is solved by the last, fourth, stage of the Dukan diet. You will have to adhere to the basic postulates of the Dukan nutrition program for the rest of your life, but this is not too big a sacrifice compared to the ideal figure and excellent well-being that you are sure to receive in return.

Here are the rules for the fourth stage:

no overeating!
physical activity is required - cycling, swimming, walking;
protein fasting day once a week;
oat bran should be eaten daily, at this stage at least 3 tbsp. l. per day, they can be added to various dishes or eaten separately;
Every day you need to drink at least 1.5-2 liters of pure non-carbonated water.

The principles of compiling the diet at the fourth stage

Confectionery and other sweets and harmfulness are still allowed to be eaten only once a week, while cereals, potatoes, durum wheat pasta can take their rightful place in your diet;
Fruits in the diet should also be minimized, but vegetables can be eaten in unlimited quantities;
The amount of bread is limited to 100 g, and it is preferable to eat rye varieties and with bran.

Dukan Recipes

The variety of dishes that can be eaten on the Dukan diet is quite large. And this is not only boiled fish or meat, it turns out that while sitting on this diet, you can enjoy delicious desserts, they just add a sweetener instead of sugar. Here is a recipe for one of them.

Meringue diet

Egg white - 3 pcs

Sweetener "Fitparad" - 3 tablespoons;

Beat the cooled proteins into a steep foam with a mixer, gradually add the sweetener and continue to beat. Put the resulting mass on a baking sheet covered with parchment paper and bake for 10 minutes in a preheated oven.

Steam chicken cutlets

Chicken breast without skin - 500g;

Onion - 1 pc;

Egg - 1 pc;

Salt, spices - to taste;

Oat bran - 2 tablespoons

Grind chicken fillet in a blender with onions, add bran, egg, salt and spices. Mix the mass well, then form cutlets, steam.

Potential harms of the Dukan diet

Sometimes, the desire to get rid of extra pounds comes into conflict with common sense. Therefore, women take great risks by going on radical diets without consulting a nutritionist. Losing weight by the desired number of kilograms will be achieved, but at what cost? The Dukan diet is popular all over the world. Photos of those who lost weight before and after break all records of views on the Internet. Fortunately, Dukan's nutrition program is not dangerous. However, it also has some contraindications and side effects, so before you go on such a diet, you need to consult a doctor.

First of all, Dukan nutrition is a burden on the kidneys, because it is they who have to remove the by-products of protein breakdown from the body, so this diet is not recommended for people with any kidney pathologies.

Pregnancy, breastfeeding is not the time for strict diets, the nutrition of a nursing and pregnant woman should be complete and saturated with both proteins, fats and carbohydrates.

The Dukan diet is not recommended if you plan to get pregnant in the near future, because the lack of fat in the diet can provoke an imbalance of female hormones in the body, which simply will not allow you to fulfill your plan.

Carbohydrates are the main food for the brain, respectively, if you are engaged in mental work, study or prepare for exams, you simply need sugar. In this regard, this weight loss system may also not suit you. Carbohydrates also affect mood, their prolonged absence in the diet can cause depression, depression, so the Dukan diet is not recommended for people prone to blues.

The Dukan Diet can make gout worse. This disease is characterized by damage to the joints, especially the toes. On a protein diet, uric acid is released as a by-product of protein breakdown, which provokes the development of the disease.

This nutrition program can cause an increase in blood cholesterol levels, so this indicator must be monitored throughout the entire period of the diet. This is especially important for people prone to cardiovascular pathologies. If the cholesterol level exceeds the norm by at least 2 times, the diet must be abandoned.

side effects of the diet

Especially often, unpleasant side effects appear at the first stage of the diet, when there is intensive weight loss, and nutrition is reduced to the consumption of exclusively protein foods. The most common effects include:

Bad breath;
mood swings;
Weakness, apathy;
Instability of the menstrual cycle;
Increased blood pressure;
Constipation.

Some of these phenomena are easy to eliminate, for example, constipation is a completely solvable problem, you just need to drink plenty of water throughout the day. Bad breath and a feeling of fatigue quickly disappear on their own as the body gets used to the diet. But such symptoms as high blood pressure, menstrual disorders require a consultation with a doctor, because they can be dangerous to your health.

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