Dukan diet weight loss - how to lose weight successfully?

Dukan diet for weight loss

It is thanks to him that Jennifer Lopez lost weight after pregnancy as much as 25 kilos without any special sacrifices! Dukana's diet comes to the rescue of people who are still losing weight without major effects. The dietary plan is based on a higher protein intake than before.

Protein is used as a building block for the body, for example, for muscle healing, when excess occurs, it reacts in the form of excretion. The energy needed to digest the protein is greater than the energy we get from the protein itself, which is why the body reaches for the resources of fatty tissue. Thanks to this reaction we slowly get rid of excess fat.

The diet consists of four stages and the most important is their order, which cannot be changed. Dukan does not put out signs of prohibition - on the contrary, he says what is allowed and even what must be eaten. It also does not set conditions concerning the amount of food.

4 stages of the diet Dukana

The diet Dukana is divided into four stages:

• attack phase
• the phase of uniform weight loss.
• fixation phase of the scales
• weight stabilisation phase

In the attack phase our menu is limited to lean meat, fish, dairy products, eggs and seafood. We drink water, tea, coffee and herbs. We use the attack phase for 5-10 days.

In the phase of evenly balanced weight loss, we introduce all raw and cooked vegetables in addition to the first phase products. During this phase, alternately apply the period of proteins with vegetables and the period of proteins without vegetables until the determined weight is reached.

The fixation phase is very important. The duration of this phase depends on how many kilograms we have lost. We give 10 days per kilogram. If we have lost 10 kilograms, the fixation phase should last 100 days. We add cheese, 2 slices of whole grain bread, lamb's leg or pork tenderloin to the products from previous phases. Bananas, grapes and cherries are excluded.

During the "fixation of weight" phase we prepare ourselves a feast twice a week. On these days we eat what we feel like, of course we are modest in quantity. And once a week we eat only food from the attack phase.

The last phase is to stabilize the weight. One might say that this is a phase which should always be a way of life. We keep all good eating habits from previous phases and one day a week, e. g. Thursday or Friday, we do shock treatments - only the products from the attack phase. Furthermore, daily we eat 3 teaspoons of oat bran.

Rules of diet Dukan

The creator of the diet is the French doctor Pierre Dukan. Its diet is based on increasing protein intake and reducing carbohydrates. Dr. Dukan's diet not only allows you to drop unnecessary pounds, but also helps you maintain the correct weight after your diet.

People who decide to eat it take advantage of the fact that instead of forbidding the eating of individual products, they focus on discussing those who eat slowly or even shoulder. The diet does not require weighing the products or counting their calorie content. It is considered to be healthy and effective, following four strictly defined stages.

People who decide to take this diet quickly lose weight and, in addition, without the feeling of hunger. This makes it easier to avoid snacks between meals. The diet is based on protein products. The protein in the human body is a tissue building material. The body needs more energy to digest it than protein can supply. So the body draws it from fat.

Step 1 of  Diet Dukan

Attack - shock phase

In the first phase we eat a lot, and in addition only high-protein products. All this to speed up metabolism. In the first phase we are able to drop even up to five kilos. This phase should take at least one day, but it can be extended up to ten days, depending on how much weight we want to lose.

During this time you can eat practically without restrictions, at any time of the day, but only high-protein products. Meals should be steamed, cooked, grilled or roasted. The diet forbids foods that require frying. During this phase, meals may be composed of lean, skin-peeled poultry meats, e. g. turkey or chicken meat, with the exception of ducks and geese, bunny meat, fish (smoked fish are also allowed), offal and seafood.

Breakfast and dinner should consist of poultrymeat, lean dairy products, chicken eggs. Meals can be seasoned with fresh herbs, lemon, mustard and salt in limited quantities. It is recommended to drink as much as possible, at least 1.5 litres per day, low and medium-mineralised water. You can also drink coffee, tea, herbal and fruit teas, low-fat kephir and buttermilk. In addition, herbs, seasonings stimulating digestion (chilli), gherkins, lemons, salt and mustard.

Step 2 of  Diet Dukan

A phase of uniform weight loss rate

The second phase is successful - even for a few months - until you have the importance of your dreams. The second stage of the diet should last until we reach the desired weight. During this time, approximately a kilo is lost per week.

This phase consists of combining protein products, already authorised in the first phase, with vegetables (such as cucumbers, peppers, tomatoes, spinach, lettuce, lettuce, chicory, chicory, cabbage, celery, courgettes, aubergines, fennel, fennel, anchor, asparagus beans, carrots and beets) eaten in alternation with products.

Dukan says that the best solution is a rhythm of 5/5, i. e. five days of a diet based solely on protein products and five days on protein and vegetable products. Another solution is rhythm 1/1. For people with little overweight, it recommends the rhythm of two days of pure proteins and five days of protein and vegetables.

Vegetables can be eaten raw or cooked. Fungi are also allowed at this stage. All vegetables, except for carrots and beet, can be eaten without restriction. However, the dietist warns against fatty sauces based on olive oil or vegetable oils and recommends sauces made of paraffin oil or lean yoghurt.

Dr. Dukan says his patients lose up to 20 kg in 6-8 months.

Step 3 of  Diet Dukan

The fixation phase of the weight

At this stage we take care of maintaining the weight, without the jo - jo effect. How long it should last depends on how much we have dropped so far - there are ten days for each kilogram lost. So if we have lost ten kilograms, this phase should take 100 days. This phase basically resembles phase two, but can be enriched with portions of fruit per day, but in addition to those containing too much sugar.

Bananas, grapes and cherries should therefore be avoided. Dukan particularly recommends pectin-rich apples. Carbohydrate products can be added to the diet, i. e. two slices of wholegrain bread can be eaten every day, twice a week you can diversify your meal with 200 g of pasta, rice, potatoes or 150 g of lentils.

In addition to the meat authorised in the first phase, lean lamb, pork and cooked ham can also be eaten. It is also possible to introduce 40 g of yellow cheese per day at this stage. Hard cheeses are allowed, but fermented cheese such as camembert or goat cheese must not be eaten. The author of the diet also encourages two "royal meals" during the week.

This means that in a week you can afford twice as much of what you missed the most during your diet. It is important to distribute "royal meals" with at least one normal meal. Once a week, you should follow the diet from the first phase, which is based solely on protein products.

Step 4 of  Diet Dukan

Phase of weight stabilisation

This stage is used to move on to normal eating habits. However, the diet requires that only protein products should be consumed at least once a week. Observe this information until the end of life. The author recommends that you select one specific day of the week, e. g. Thursday and keep it strictly.

On that day, all the first phase meat is allowed, but fatty fish for white fish should be abandoned. The water consumption should also be increased to 2 litres per day. On that day, protein products should be subject to a strict selection, so instead of yoghurt, the author of the diet recommends homogenized cheese.

There is also a new recommendation - three spoonfuls of oat bran should be eaten every day. In addition, in the remaining 6 days, you can go to normal eating habits acquired during the treatment. On the remaining days breakfast should contain a lot of dairy products: eggs, lean curd and obligatory buttermilk bowl with 3-4 tablespoons of bran.

Pregnant, nursing and adolescent women should not benefit from the diet. Before taking a diet, it is advisable to take the advice of a nutritionist, because this diet can lead to acidification of the body, and improper use of a diet can burden the kidneys and digestive system.

Examples of menus in Dukan diet

Dukan diet shock phase

To all those who have just started this Dukan diet.

Firstly: it is not a typical diet, it is a way of continuing to live Secondly: although you lose weight quite quickly at first, the diet is not short !!!Every kilo lost must be fixed for 10 days in a so-called fixation phase - this will allow your body to get used to the new weight and you will avoid the yoyo effect.

A LOST e.g. 5 KILOGRAMS MUST BE SAVED FOR 50 DAYS!!!!

Third: for the rest of your life, you dedicate one day a week to eating only pure proteins, drinking plenty of water - just like in the shock phase.

Fourth: you also use bran for the rest of your life.

 

With these rules, we will avoid the yoyo effect and maintain the weight gained. If we do not accept and implement these, there is no point in embarking on Dukan diet.

Fifthly (optional, but worthwhile): it would be a good idea to take a test on the official Dukan website, which will show us what weight is desirable for us and which we will be able to maintain. The test will determine for us individually how much our shock phase, alternation phase, consolidation phase and in general the whole diet should last.

The protein phase of Dukan diet is a bit difficult, because there are not many additives in protein dishes, which makes the dishes look less colourful. However, you can add variety to cheeses, yoghurts and kefirs by adding cocoa, coffee, vanilla, a bit of sweetener... And when you add melted gelatine and mix hard, a fluffy yoghurt dessert is created.

340 g light Greek yoghurt a teaspoonful of cocoa powdered gelatine to half a litre of water dissolved in a little boiling water. Mix the yoghurt with the cocoa powder, add the gelatine powder at the end and continue whisking until very frothy. Pour into a muffin tin lined with muffin papers. Tastes great in the afternoon when you want something to eat and satisfies a craving for chocolate.

Sample menu for phase I

Day 1

Breakfast: bran bread cut in half, spread lightly with yoghurt, with ham. Scrambled eggs from two to three eggs with ham and some chives. To drink, a mug of green tea /cup of coffee if one needs it.

I generally recommend drinking a hot drink every morning - stimulates digestion

Second breakfast

Country cheese, glass of drink

Lunch

Oven-baked fish wrapped in aluminium foil, sprinkled lightly with lemon juice ( fillet or whole fish, quantity - whatever you like). Topped with yoghurt sauce. A glass of drink.

Afternoon snack

0% fruit yoghurt

Dinner

Half a chicken breast fried fat-free in a Teflon pan in gyros seasoning plus garlic sauce to taste. Green tea.

Day 2

Breakfast

5 large slices of chicken ham spread very thinly with DIJON mustard. Green tea.

II breakfast

Cinnamon cookies ( I will later copy the recipe from one of the comments here because I can't find it now)

Lunch

Two roast chicken legs

Afternoon snack

200g cottage cheese mixed with half a large natural yoghurt, seasoned with salt and pepper with half a small grated onion. A glass of drink.

Dinner

Fruit yoghurt 0 % ( can't deny myself this pleasure:D), country cheese. Hot tea:)

Day 3

Breakfast

Milk soup (300 ml milk, two heaped spoons of oat bran, sweetener to taste if you like it sweet). Tea.

Lunch

"Chicken wraps. Yoghurt sauce.

Afternoon snack

Dukan muffins

Dinner

Scrambled eggs with half an onion, ham, chives. And later, after it has been digested, jelly for a good night's sleep.

Dukan Diet - phase II

At this stage, you reach your target weight, losing about 1kg/week. It consists of alternating between 5 days of a protein diet (PORTAL I) and 5 days of a vegetable-enriched diet (PORTAL II).

PORTAL II - the products from Portal I are allowed, plus additional vegetables: tomatoes, cucumbers, radishes, spinach, asparagus, leeks, green beans, mushrooms, cabbage, celery, fennel, all lettuces, radicchio, Swiss chard, aubergines, courgettes, peppers and even carrots and beetroot (but not for every meal). All fresh or cooked. You should still drink a minimum of 1.5 litres of drinks.

Breakfast etc. as per portal I

Lunch- baked fish, salad of fresh vegetables with yoghurt sauce, flan

Dinner- salmon in marinade, beef tongue in horseradish sauce, cheese

 

OR:

Lunch- salad with surimi and tuna, veal liver with spinach, yoghurt or cheese

Dinner- smoked salmon, stuffed tomatoes (e.g. cottage cheese, feta cheese etc.), yoghurt

OR:

Lunch- jelly with egg and ham, Caesar salad (lettuce, sliced roast chicken, yoghurt dressing)

Dinner- tomatoes with cottage cheese and basil a caprese, baked fish, carrot puree, yogurt or cheese

 

OR:

Lunch- salad with tuna (any fresh vegetables e.g. tomatoes, cucumber, onion, lettuce etc, vinaigrette or other paraffin oil dressing), roast chicken, yoghurt

Dinner- courgette cream soup (soup on chicken, blended, flavoured with yoghurt), baked salmon, egg flan or yoghurt

OR:

Lunch- slices of lean sausage, radicchio with ham in yoghurt sauce, omelette (2 eggs beaten with milk, fried on Teflon) or yoghurt

Dinner- mushroom and spinach salad, salmon, yoghurt

OR:

Lunch- peppers stuffed with feta light and baked, chicken kebab (season minced meat, add egg, bake coated on skewer sticks), yoghurt

Dinner- baked fish, steamed vegetables, egg flan

OR:

Lunch- roast chicken with vegetables, nothing soup or egg flan.

Dinner- salad of tuna, surimi and vegetables in yoghurt dressing, mushroom stuffed egg or jellied egg with ham, yoghurt

Allowed:

- Protein foods from the shock phase

- alternate phase vegetables

- one portion of fruit per day (excluding bananas, grapes and cherries)

2 slices of wholemeal bread per day

- 40g of any cheese

- 2 portions of starchy foods per week (pasta, rice, potatoes, groats etc.)

- leg of lamb or pork loin roast

In addition:

- 2 festive meals per week (3-course meals, but no extras!!!!)

OBLIGATORY:

- every Thursday strictly protein diet