Dukan diet: ideal weight forever

This diet, based on the consumption of low-carbohydrate foods, is named after its “parent” - the famous French nutritionist Pierre Dukan. It is observed for several months and helps cleanse the body, normalize metabolism and generally claims to become the main nutritional system.

Using the Dukan method, you can lose up to 5 kg weekly, it is only important to follow a few rules, in particular, consume about 1.5-2 liters of water per day, eat oat bran daily, walk in the fresh air and do exercises.

The Dukan diet consists of four phases, each of which is discussed below in order.

The first is “Attack”. Assumes weight loss - 2-6 kg. During this period, the process of breaking down adipose tissue begins, the signs of which are dry mouth and a slight odor, but there is no need to be afraid of them, they only indicate that everything is going according to plan. The duration of this period is calculated individually, in accordance with the existing extra pounds. So, if the excess weight is 10-20 kg, the first phase should last 3-5 days; 20-30 kg – 5-7 days; 30 kg or more – 5-10 days. Keep in mind that the first phase is not observed for more than 10 days.

During this period, mainly protein foods are consumed: turkey and chicken (without skin), lean ham, veal liver, fish in any form (not fried) and seafood. It is allowed to eat eggs, low-fat dairy products, add spices, vinegar, seasonings, onions and garlic, and salt to food in small quantities. And another obligatory point - you need to eat 1.5 tbsp daily. oat bran.

The second phase of the diet is called “Cruise”. Its duration depends on how effectively the excess weight is lost. During this period, two diets alternate - protein and vegetable. If you have managed to lose less than 10 kg by this time, then you need to alternate the protein-vegetable menu 1/1 day (optionally, 3/3 or 5/5), and if more than 10 kg, then alternate every five days.

In the second phase, you are allowed to eat any vegetables except starchy ones (avocado, lentils, beans, peas, potatoes), which can be baked, boiled or eaten raw. It is also recommended to add spices, adjika, garlic, gelatin to food, 1 tbsp. ketchup and starch per day, drink milk, 3 tbsp. white or red wine, 1 tsp. 3-4% cream and low-fat cocoa.

It is necessary to avoid porridges made from rice and grains, and do not forget to eat 2 tablespoons daily. oat bran.

The third phase is called “Consolidation”, and, as the name suggests, involves consolidating the achieved weight. For every kilogram lost, there are 10 days of consolidation - this, of course, is difficult, but, according to Dukan, the achieved result lasts for a very long time, sometimes even a lifetime.

During this period, you can eat all the foods recommended for the first phase, and vegetables from the second. You can supplement your diet with a portion of fruit, a couple of slices of bread, 40 g of cheese, and twice a week with starchy foods (potatoes, rice, peas, beans, pasta). Eat 2.5 tbsp daily. oat bran.

The fourth phase of the Dukan diet is called “Stabilization”. During this period, you need to consume 3 tbsp daily. bran and have a clean protein day once a week. In this case, you are allowed to eat all the foods mentioned in the recommendations for all three previous phrases, the only thing is to remember the portion sizes.

But keep in mind that, like any diet, the Dukan method has its drawbacks. These include the production of ketone bodies in the body, which reduce appetite and cause increased fatigue; deficiency of vitamins, microelements and fats, which periodically need to be replenished with the help of pharmaceutical preparations and the addition of vegetable fats to food.