Dukan Protein Diet for Weight Loss: Every Day's Menu

You probably already know who Pierre Ducane is. Beginner's diet, an approximate menu, you can find a slightly lower menu, easy to learn. You'll quickly learn what's what, how a protein diet for weight loss is composed, and how to choose products for each day.

concept

Pierre Dukan's approach to weight loss is not just about losing weight, but about keeping it off. We will not praise or slander. Let's get the most out of our protein diet and put it into practice. But first, the rules.

Dukan says you can eat unlimited amounts of 100 foods. They are very nutritious.

Divide the regime into 4 phases, loosening control each time:

• attack- A brief but most noticeable period of weight loss when kilos melt before our eyes.
• alternately- The stage of reaching the desired body weight.
• Anchored- The period when the body adjusts to the new weight.
• Stablize– Maintain ideal weight and new habits.

More now.

attack

The first stage is aggressive. In a short period of time, you will lose a lot and eat a protein and see the results. In nature, there is no product consisting only of protein, but it has its distinct advantages. This is exactly what they need:

• Meat;
• seafood;
• poultry;
• fish;
• dairy products;
• Egg.

You won't stick to this diet for very long. Judging from nutritionists' healthy eating rules, if you read this article, you know that stress is for the body. That's why Attack is short. This is acceptable, but after a few days, it's gone. Then the body is exhausted, which is no longer weight loss.

When it comes to protein nutrition, our bodies lose weight for two reasons:

1. You are losing moisture.
2. The body is rebuilt to receive energy from internal reserves as it does not receive energy from the outside.

Water always leaves first, and rebuilding the body into a new source of life fuel can still be stressful. Therefore, remember a reasonable method, this time period is very short and cannot be artificially extended.

alternately

Phase 2 lasts as long as you have the extra weight. But that doesn't mean that if you need to lose 10kg, then alternate for 10 days. Do not. You alternate protein with vegetables, which smoothly guides your body to reduce subcutaneous fat. That is, until the last kilo.

Anchored

The formula for the third stage is to multiply by 10 for every kilogram lost. Lose 7kg? Multiply by 10 - you need to correct the result so the weight doesn't come back again.

The trick is to avoid the yo-yo effect. You didn't finish the diet, but you followed strict rules. The body now gets the maximum amount of nutrients it needs from any products it needs, but only if they don't lead to what you were used to before.

Dukan on this, thoughtful planning and phased weight loss - the power of his diet. If you stick to a protein diet for 4 days and then go back to cake, weight regression is inevitable.

You need to understand: you will not starve to death, on the contrary, you will eat well and deliciously, but you will not be able to go back to fast food, alcohol and industrial sweets. The Dukan diet focuses on rooting out old habits that lead to weight gain.

Dukan's take on carbohydrates

If you look at the diet Dukan came up with, there are no fast carbs and no starchy foods.

In the old days, in the sugar-free age, people got their carbohydrates from fruit, honey and whole-grain pastries, the nutritionist pointed out. This ensures gradual assimilation of food and stable blood sugar levels.

But since we learned how to squeeze sugar and grind flour to the first level, confectionery and pastries have appeared on our table. The carbohydrates in such products are digested so quickly that we want to eat them again just as quickly. That's not all.

Even if the product is unsweetened, it's fraught with even more dangers. White rice, white pasta, plain white bread are unsweetened foods, they are all the same:

• Actively overload the pancreas;
• promote the development of diabetes;
• Extra pounds that appear on the sides.

Add that to the gas and flatulence from flour starches in processed foods and you can write a long list of new diseases that will emerge in the next 15 years.

In a way, the Dukan diet is harsh. If a person only eats sweets and fast food, it is difficult to switch to protein food and healthy vegetables. Also, the idea of beating like this for the rest of your life isn't appealing, but that's the concept of Dukan Nutrition - rebuild, get used to, and stick with it your whole life.

what should you be afraid of

We noticed earlier that the attacks don't last very long. Firstly, constipation begins, and secondly, an irreversible process begins at some point in the body. Nothing will happen for a few days, but not again. handle it seriously. Your health is at stake, even though it may seem like a few more days will help you lose more weight. This is not true. With each passing day, fat becomes more difficult and the risk of breaking down is higher.

The Dukan Diet is well phased, with soft withdrawal and drinking regimen recommendations. But the same nutritionist recommends drinking light soda, which has a calming effect on his patients. But such drinks contain addictive chemicals. Caffeine is the most harmless of them all. Even if you don't find dangerous sugar on the bottle, you know it's there, but it's hidden under hard-to-understand scientific jargon. By the way, this brings us to sweeteners.

A French nutritionist recommends using aspartame instead of sugar. In his book, he acknowledges that it is difficult for a person to quit sugar and needs to replace it with something. Pierre Dukan proposed aspartame for the role, publicly stating that the alternative was carcinogenic, causing cancerous tumors. True, he pointed out that this is far-fetched, but the word - not a sparrow, has flown out.

What if sugar is out of the question and sweeteners are dangerous? We don't have an answer. Definitely part of the Dukan diet. Sweetness can be obtained from fruit, dried fruit and honey. It's natural, balanced and doesn't cause blood sugar spikes, but according to Dukan, the products were banned in the first two phases and remained restricted thereafter.

We recommend that you weigh the pros and cons, consult your doctor, which is necessary in case of any fundamental changes in nutrition, and act according to your desire to maintain your health. Whether you follow a protein diet is up to you.

Daily sample menu

Practice now. These are the menu options 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 yoghurt;
• Dinner - Shrimp.

For attack #2

• Breakfast - coffee, 100 grams of yogurt, boiled eggs;
• Lunch - 100 g of cottage cheese;
• Lunch - beef tenderloin;
• Afternoon snack - 100 g turkey;
• Dinner - smoked fish.

For attack #3

• Breakfast - tea, 100 grams of cheese, ham;
• Lunch - 100 g of cottage cheese;
• Lunch - chicken liver;
• Afternoon snack - 100 g turkey;
• Dinner - veal steak.

For Alternate #1

• Breakfast - coffee, 100 g of cheese, boiled eggs;
• Lunch - tomato and cucumber salad;
• Lunch - pumpkin soup;
• Afternoon snack - bean salad;
• Dinner - vegetable stew.

For Alternate #2

• Breakfast - tea, 100 grams of yogurt, boiled eggs;
• Lunch - pickled cauliflower;
• Lunch - tomatoes with basil;
• Dinner - fish with carrot puree.

Since protein diets, at least according to Dukan, are always dominated by protein foods, at least according to Dukan, as in any other diet, you can use the menu on the cottage cheese diet. It also fits perfectly.

Alternate menu of the week

Since everything about Attack is more or less clear (only the proteins, we provide links to recipes and tables at the beginning), for Alternation we will write specific menus for each day of the week. So it will be more clear.

on Monday

1. Tea, bran cake, cheese 0%.
2. Eggplant, fish and spinach salad, yoghurt.
3. Curd 0%.
4. Shrimp omelet, herbed tomato salad, rhubarb compote.

Tuesday

1. Tea, wheat bran milk porridge.
2. Chicken tenders, Shiraki noodles, yogurt.
3. A cup of cocoa.
4. Eggs with biscuits.

Wednesday

1. Omelet with herbs, yoghurt, preserves.
2. Fennel puree, fish, bran toast, latte.
3. Curd 0%.
4. Celery cake, ham, carrot garnish, cottage cheese.

Thursday

1. Bran cakes, yogurt, tea.
2. Shrimp, noodles, cheese 0%.
3. Curd 0%.
4. Turkey with vegetables, cheese.

Friday

1. Cheese, bran cakes, tea.
2. Roasted bell peppers, chicken beans, yogurt.
3. Curd 0%.
4. Steak with tomatoes.

Saturday

1. Omelet, cheese, tea.
2. Beef with vegetables, yogurt.
3. Kefir 1%.
4. Chicken with vegetables, cheese.

Sunday

1. Pudding, eggs, cheese.
2. Beef with vegetables.
3. Wheat bran porridge with milk.
4. Cod, yogurt.

Now you know who Pierre Ducane is. Beginner's diets, sample menus for each day, protein phases - all this is now at your complete disposal. Just remember common sense and health. While the Dukan diet is great, it's still not for everyone. If you have any questions, please ask. Always a glade.