How to lose weight on the dukan diet

In pursuit of a slim figure, girls often prefer a half-starved diet with a minimum of calories, which successfully helps to lose weight. Ways to quickly lose weight leave behind sagging skin, a minimum of muscle mass. The Dukan Attack diet is a protein nutrition system that provides a losing weight young lady with the amino acids necessary for the breakdown of fats. It is difficult to call it a “diet” in the literal sense: it is the normalization of nutrition for a long time with the stabilization of results in the future.

What is the essence of the first phase of the Pierre Dukan diet

The initial stage of the Dukan Attack diet is distinguished by rapid weight loss (up to 5-6 kg in 7 days), the absence of calorie count and the volume of meals. It is necessary to use oat bran during the diet. The essence of the protein weight loss method from Dr. Dukan lies in the fundamental principles:

1. Eating a list of foods rich in protein.
2. Refusal / restriction in the diet of food with a high proportion of fats and carbohydrates.
3. Active lifestyle and sports.

Diet Rules

Attack is the shortest stage, which is very effective in terms of losing weight. The duration of the first phase of the Dukan diet is from one to ten days. The higher the BMI, the more kilograms you initially lose. On average, in the first week, it takes from one and a half to five and a half kilograms. Dukan attack lasts with excess weight:

• 1-2 days - up to 5 kg;
• 3-5 days - up to 10 kg;
• 7-10 days - more than 10 kg.

For the successful functioning of the intestines, the Attack phase of the Dukan diet involves eating 1.5 tbsp. spoons of bran (oatmeal). Rich in fiber, they will help get rid of toxins produced by the body when eating protein foods and avoid ketoacidosis. In case of intolerance to oat bran, it is allowed to replace them with buckwheat in the same amount. It is important to follow Ducan's general recommendations for those wishing to lose weight:

1. Drink fluids at least 2-2.5 liters per day.
2. Limit, reducing to a minimum, salt intake.
3. Take vitamin and mineral complexes.

What can you eat at the first stage Attack

The Dukan Attack menu provides for the use of only protein foods (without fats and carbohydrates). Grill, bake, steam, boil, even fry, but without the use of vegetable oils. Due to the lack of sweets in the Dukan diet menu, use sweeteners. At the Attack stage, there are in the diet:

• Any drinks. Even carbonated drinks marked Light are allowed.
• Oat bran - 1.5 tbsp. spoons. Never exceed the dose for the Attack phase!
• Herbs, spices. The composition of additives should be natural, without flavor enhancers.
• Garlic, onion. The number of these products in the Dukan Diet Attack menu is not limited.

List of allowed and prohibited foods according to Dukan

A feature of the Dukan Attack diet is a limited list of allowed foods that you can eat when losing weight "in unlimited quantities." This term implies the saturation of the body with food until the feeling of hunger is satisfied. Nutritionist Pierre Ducant imposes a strict taboo on the use of food during the Attack phase:

• fats;
• pork (over 6% fat), lamb;
• sauces / mayonnaise;
• sugar and other sweets;
• potatoes;
• corn;
• all types of legumes;
• pasta.

• tomato paste - no more than 2 tbsp. spoons;
• eggs - 2 yolks / day, protein - in unlimited quantities;
• crab sticks - no more than 8 pcs. per day;
• lemon - in the form of juice to shade the taste of fish.

Table: 72 protein foods for the Attack phase

Sample menu for the week

Effective in terms of losing weight and the most difficult in terms of adapting the body to protein foods are Attack days. Lethargy, fatigue, drowsiness, and even dizziness can overcome you on the way to a perfect body. To facilitate the process of nutrition, use Dr. Dukan's sample diet menu for each day of the Attack phase, presented in the table below.

Diet Recipes

The recipes for Dukan Attack are varied. Make a delicious meat soup, which will be one of the options for lunch on the Dukan Diet. You will need the following products:

• chicken meat - 350 g;
• chicken hearts - 100 g;
• ham - 100 g;
• onion - 1 pc.;
• tomato (tomato paste) - 50 ml / 1 tbsp. l.

Description of the recipe for making meat soup at the Attack stage of the Dukan diet:

1. Boil water (3 liters) in a saucepan. Throw meat into boiling water, bring to a boil.
2. Salt to taste. Boil for 10-15 minutes, removing the foam.
3. Send the ham, hearts, onions cut into thin strips into the soup.
4. After 15 minutes, add tomato or put pasta. Boil 10 minutes. Your meat soup is ready!

Delicate, fragrant cheesecakes will be a great start to the day for those who are losing weight according to Dukan in the Attack phase. Ingredients for the dish:

• fat-free cottage cheese - 500 g;
• chicken egg - 2 pcs.;
• vanilla - on the tip of a knife.

Step-by-step cooking process (with photo):

1. Stir the eggs until smooth. Add sweetener to taste.
2. Add eggs and vanilla to the cottage cheese grated with a blender.
3. Pour the mass into the prepared molds, sending it to the oven for 15-20 minutes (180 ° C).

Unusually tasty is the curd casserole for Attack with wholemeal flour from oat bran from Dr. Dukan:

• cottage cheese (0%) - 500 g;
• chicken egg - 2 pcs.;
• oatmeal flour - 2 tbsp;
• kefir - 3 tablespoons;
• sweetener.

To make this diet dessert, allowed at the first stage of the "Attack" of the Dukan diet, perform simple operations:

1. Whisk the eggs with the sweetener added.
2. Pour the egg mixture, kefir into the grated cottage cheese and add the flour. Mix until smooth.
3. Line the mold with baking paper, lay out the mass and place in the oven at 200 ° C for 20-25 minutes.

Contraindications

In his books, Pierre Dukan stipulates that the protein diet during the Attack stage has a number of side effects and is indicated only for healthy people. Age plays an important role: over the years, the “bouquet” of health problems is becoming more voluminous. What are the contraindications of the Dukan Attack diet:

1. Presence of chronic kidney disease.
2. Diseases of the cardiovascular system.
3. Liver problems.
4. Cholecystitis, gastritis, pancreatitis.
5. Diabetes.