You probably already know who Pierre Ducane is. The beginner's diet, a budget menu that you can find a little lower, is easy to learn. You will quickly understand what it is, how a protein diet for weight loss is structured and how to choose products for each day.
Concept
Pierre Dukan's method of losing weight is based not only on losing weight, but also on its maintenance. We will not praise or slander. Let's take the best of the protein diet and practice it. But first, the rules.
Dukan said to eat 100 unlimited food. They are nutritious.
Break the regimen into 4 stages, loosening the reins each time:
- Attack- a short period, but the most obvious in losing weight, when kilograms will melt before our eyes.
- interchangeably- the stage of reaching the desired weight.
- Anchored- a period of getting the body used to the new weight.
- Stabilization– maintain 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 the results. In nature, there are no products that consist only of protein, but there are with a clear dominance. Here's what they need:
- meat;
- seafood;
- chicken meat;
- fish;
- dairy;
- eggs.
You won't last long on this diet. From healthy eating rules from nutritionists, if you read this article, you know that stress is for the body. That's why the Attack is short. It's acceptable, but for a few days, not anymore. Then the body runs out, and this no longer loses weight.
Regarding protein nutrition, our body loses weight for two reasons:
- You lose water.
- The body is rebuilt to receive energy from internal reserves, because it does not receive energy from the outside.
Water always comes out 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.
interchangeably
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 Alternation lasts for 10 days. Nope. You exchange protein with vegetables and thus smoothly lead the body to lose subcutaneous fat. That is, until the last kilogram.
Anchored
The formula for the third stage is to multiply each kilogram lost by 10. Lose 7 kg? Multiply by 10 - this is how 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 don't end the diet, but you follow strict rules. Now the body receives the maximum amount of nutrients from any necessary product, but on the condition that it does not lead to your previous habits.
Dukan in this regard, a well-thought-out plan and gradual weight loss - the strength of the diet. If you go on a protein diet for 4 days, and then return to the cake again, then the return of kilograms is inevitable.
You need to understand: you will not starve, on the contrary, you will eat well and tasty, but you will not be able to return to fast food, alcohol and industrial sweets. The purpose of the Dukan diet is to eliminate old habits that lead to weight gain.
What Dukan says about carbohydrates
If you look at the diet suggested by Dukan, you can see the absence of fast carbohydrates and starchy foods.
Nutritionists point out that in the past, in the pre-sugar era, people got carbohydrates from fruits, honey and wholemeal pastries. This ensures gradual assimilation of food and stable blood sugar levels.
But since we learned how to extract sugar and grind flour in the first grade, sweets and pastries have appeared on our tables. Carbohydrates from such products are digested too quickly, and as soon as we want to eat again. And that's not all.
Although the product is sugar-free, it is fraught with greater dangers. Refined white rice, white pasta, plain white bread are sugar-free foods that are all the same:
- actively burdens the pancreas;
- contribute to the development of diabetes;
- appear in extra pounds on the side.
Throw in gas and bloating from the starchy 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 harsh. If a person only eats sweets and fast food, it is difficult to switch to healthy protein and vegetable foods. Moreover, the idea of beating like this for the rest of your life is not attractive, but that is the concept of the Ducan diet - to rebuild, get used to it and last for the rest of your life.
What should you be afraid of?
Earlier we stated that Attacks shouldn't last long. Firstly, constipation will begin, and secondly, an irreversible process will begin in the body at some point. Nothing will happen in a few days, but nothing more. Take it seriously. Your health is at stake, even if it seems like a few extra days will help you lose weight. It's not right. With each new day, the fat will be harder, and the risk of breaking will be higher.
The Dukan Diet is good in stages, soft exit and advice on drinking regimen. But the same nutritionist advises drinking light soda, which has a calming effect on his patients. But such drinks contain chemical elements that cause addiction. Caffeine is the least dangerous of them. Even if you don't find harmful sugar on the bottle, know that it is there, but under incomprehensible scientific terms. By the way, this brings us to the sweetener.
A French nutritionist suggests using aspartame instead of sugar. In his book, he admits that it is very difficult for a person to give up sugar and needs to be replaced with something. Presenting aspartame for this role, Pierre Dukan openly says that this substitute is carcinogenic and causes cancerous tumors. True, he stated that this is absurd, but the word - not a sparrow, has flown out.
What if both sugar is impossible and sweeteners are dangerous? We don't have an answer. 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 a spike in blood sugar, but according to Dukan, this product is banned in the first two stages, and then it is 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. This is a menu option suggested by Dukan himself in the book.
For Attack #1
- Breakfast - tea, 100 g of cottage cheese, turkey;
- Lunch - 100 g of yogurt;
- Lunch - beef tenderloin;
- Snack - 100 g yogurt;
- Dinner - shrimp.
For Attack #2
- Breakfast - coffee, 100 g 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 cottage cheese, ham;
- Lunch - 100 g of cottage cheese;
- Lunch - chicken liver;
- Afternoon snack - 100 g of turkey;
- Dinner - cut beef.
For Replacement #1
- Breakfast - coffee, 100 g of cottage cheese, boiled egg;
- Lunch - tomato and cucumber salad;
- Lunch - pumpkin soup;
- Afternoon snack - bean salad;
- Dinner - boiled vegetables.
For Replacement #2
- Breakfast - tea, 100 g 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 others, always involves the dominance 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 is only protein, and we provide links to recipes and tables at the beginning), for Alternation we will write a specific menu for each day of the week. So it will be clearer.
Monday
- Tea, bran cake, cottage cheese 0%.
- Eggplant salad, fish and spinach, yogurt.
- Curd 0%.
- Prawn omelette, tomato salad with herbs, rhubarb compote.
Tuesday
- Tea, porridge with bran milk.
- Chicken filling, shirataki noodles, yogurt.
- A cup of cocoa.
- Eggs with biscuits.
Wednesday
- Omelet with herbs, yogurt, compote.
- Fennel puree, fish, bran toast, latte.
- Curd 0%.
- Celery cake, ham, carrot garnish, cottage cheese.
Thursday
- Bran cake, yogurt, tea.
- Shrimp, noodles, cottage cheese 0%.
- Curd 0%.
- Turkey with vegetables, cottage cheese.
Friday
- Cottage cheese, bran cake, tea.
- Roasted bell peppers, 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, eggs, cottage cheese.
- Beef with vegetables.
- Bran porridge with milk.
- Cod, yogurt.
Now you know who Pierre Ducane is. Beginner's diet, sample menu for every day, protein phase - all this is now fully available. 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.