Dyukan's Diet

Most of the term "diet" is associated with strict restrictions on food, hunger and the inability to treat yourself occasionally with your favorite food. There is a view that all delicious food is by definition not useful.

With this view, Pierre Ducan, a nutritionist from France, decided to argue about this view. He proposed a weight loss method that benefits from efficiency and is widely popular around the world, especially with the opportunity to have a diverse and delicious diet. Let us understand the basic principles of French doctors’ diet.

The essence and principle of Diet Pierre Ducan

Ducan has developed and thawed his methodology over the years, patients who are particularly difficult to lose weight and maintain results. Its system is a low-carb protein diet, but strangely, Dukan abandons the usual regular characteristics of this diet. He uses the following basic principles as the basis for creating circuits:

• "No" grocery restrictions. A long list of banned products has been deprived of their diet and has led to frequent breakage. For diet, Ducan has developed hundreds of allowed products that can be combined with each other and prepare familiar dishes.
• "No" limit on calorie content. Observing the patient, the French nutritionist noted that as long as people observe their diet, the daily calorie limits work. Returning to the usual nutrition can reduce all efforts to zero. Therefore, it is best not to use products that accumulate extra calories, but the best choice.
• Nutrition and exercise. When the weight reaches a certain point and freezes, neglect of physical activity can lead to the well-known "plateau effect". To prevent this from happening, it is very necessary to introduce regular physical exercise. To do this, there is no need to tear up and compete in a marathon in the gym. Dukan proposes to practice at least every day, light gymnastics and perform long treks.

• Secret ingredients. In developing his system, Dukan pointed out the valuable properties of wheat bran. Since then, bran has been an important part of dietary nutrition. Not only do they have high nutritional value, they also perfectly clean the digestive tract of binary products.

Dukan's diet consists of several stages (stages). Each of them has their own characteristics, duration, and is responsible for certain processes that occur in the body. To obtain the necessary effectiveness, Dukan clearly recommends recommendations at every stage of the diet.

It is important to pay attention to the preparation of diet. Since protein nutrition can adversely affect health before your diet begins, you should definitely consult a specialist and get tested. If there is no violation, health allows you to diet, and it is recommended to have regular checkups and monitor the work of the liver and kidneys, as well as cholesterol levels in the blood.

Key advantages and disadvantages

Unlike similar power systems, Dukan's diet has important advantages:

• No need to observe the daily calorie volume, weigh the product, calculate the size of the part;
• Allows many delicious and diverse menus from there.
• For a long time, a large amount of protein retains saturation, prevents loss of muscle mass, and helps maintain body elasticity.
• The long and thoughtful period of the end of the diet to maintain the results achieved without any problems;
• The lack of ban on sugar substitutes can even prepare desserts, thus stopping the collapsed flavor and hoping to add sugar with regular sugar.
• According to all suggestions, the weight and volume are stable.

The disadvantages of Dukan’s diet should also be mentioned:

• This protein is used extensively and has a negative impact on the condition of the liver, kidneys and blood vessels.
• Dukan's dietary imbalance towards protein foods limits the receipt of essential minerals and vitamins.
• The transition to a new power system may be accompanied by side effects such as weakness, dizziness, concentration, headache;
• A small amount of fiber can cause problems such as bloating, which invades the gastrointestinal tract.

To minimize negative numbers, you should take care of vitamin mineral additives, high-quality fiber (BRAN), and don't forget to conduct timely analysis and consultation with your doctor.

Dukan dietary stage

Dukan's diet includes relative aggression, alternation, fixed, and stable.

• attack. The first and phases are designed to activate metabolic processes in vivo. Due to the attack phase, metabolism is activated from day one. During the attack, only protein products are allowed. The stage lasts from 2 days to one week.
• alternately. This stage is otherwise called "cruising", which involves alternating protein days, starting with the number of days of protein and carbohydrates. The menu adds greens and any vegetables, except the starch-containing menu. Dukan himself believes that the ideal chart of "one-to-one" alternation - days of protein food, protein - carbohydrate day. The cruise phase continues until the required weight is reached.

• Merge or merge. The most important phase allows you to keep your weight loss without adding kilograms again. The duration is calculated based on the number of kilograms lost during the attack and alternating phases, multiplied by ten. For example, when losing 15 kg weight, eat for 150 days according to the merger rules. New products that have been long-lastingly added: cheese, fruit, slow carbs (whole grain bread), starchy vegetables. No more exchanges are required, but within a week, the menu must appear on a protein day.
• Stablize. The last four stages lasted for a lifetime, but it was not difficult to observe the first three stages. This is no longer a diet, but a series of suggestions on proper nutrition. Drink enough water every day, reject fast food and sugar, and be sure to consume 3 tablespoons. Branching oats daily and once a week to arrange protein nutrients, such as the attack phase.

The total duration of all stages of the Dukan diet depends on the original weight and the desired outcome. Calculation of diet duration can be done in a special calculator.

What products are allowed?

Pierre Ducan's list is said to include 100 products, of which 72 products containing protein (the other 28) are allowed to be consumed. The full list can be found on a website dedicated to diet, in Dr. Dukan's book "I Can't Lose Weight". For a brief moment, he looked like this:

• meat, fish, poultry, seafood;
• dairy and dairy products;
• egg;
• vegetable;
• Other Products - Fruits, Cheese, Whole Cereal Bread and Noodles, Seasonings, Herbs, Cereals;
• Beverages - water, tea, coffee, chicory.

Diet Ducan's menu for about a week

The menus in Dukan’s diet vary according to the stage. The approximate menu for each stage is given in the table. It's easy to find recipes on different days on the internet.

	attack	alternately	fixing	Stablize
Day 1	Cheese with bran; Cook Türkiye; Crab salad and yogurt; Grilled fish.	Menu is attack	Boiled eggs, yogurt and bran; ears, vegetable salad; kefir bread; Chicken and vegetables.	Allow products + bran for any dish
Day 2	Hamlet and Ham; Beef meatballs; Yogurt and bran Obstacle volume.	Eggs with tomatoes; kefir, bran; Vegetable salad, boiled fish; yogurt; Stewed chicken and zucchini;	Syrniki; Chicken slices in the oven, with cheese, vegetable salad; window sandwiches, kefir, bran; Tuna with tomatoes, bread.	Allow products + bran for any dish
Day 3	Cheese with bran; canned tuna; Kefir Chicken kebabs;	Menu is attack	Cheese omelette, yogurt and bran; Roasted vegetables and chicken wings; Apple, a small amount of nuts; Cheese casserole, carrot salad.	Allow products + bran for any dish
Day 4	Hamlet and Ham; Steamed chicken and fried; Yogurt and bran Grilled salmon.	Vegetable salad, boiled eggs; Chicken baked with mushrooms; Kefiel and Bran; with governor salt.	Cooked eggs, cheese with bran; Boil potatoes with fish and vegetables; kefir, cheese sandwich; Indians stewed vegetables.	Allow products + bran for any dish
Day 5	Chicken sauce; Crab salad with sour cream; Kefir and Bran Boil eggs.	Menu is attack	cheesecake, yogurt and bran; Chicken kebabs, vegetable salad; pear, kefir; Seafood salad.	Allow products + bran for any dish
Day 6	curd bran; Egg soup; yogurt; Steamed fish steak.	Mushroom omelette, bran; Vegetable soup with chicken; cottage cheese; Fish steak, served with side dishes for stewed vegetables.	Kefir with bran, sandwich with cheese and ham; Seafood noodles; Apples, yogurt; Julian chicken and mushrooms.	Allow products + bran for any dish
Day 7	Yogurt and bran Eggs stuffed with tuna; Kefir Grilled chicken fillets.	Menu is attack	Menu is attack	Menu is attack

With the help of the table, you can easily place the menu every day of Dukan Diet. Follow the rules and focus on your health and your diet won't hurt you. You will gain healthy nutritional habits and stay harmonious for many years.