Pierre Ducane is the luminary of modern nutrition, the author of the famous nutrition program, which allowed millions of people around the world to lose weight - from ordinary citizens to members of royal families. The main advantage of the Dukan diet is that it allows you not only to achieve the desired result, but also to keep it. Weight loss occurs at a fairly low rate, but such weight loss does not affect the general state of health. Pierre Dukan himself considers his nutrition program to be a kind of symbiosis of other diets, from which certain rules were taken.
Description of the "Attack" phase
Only protein products are allowed for consumption. Any fruits and vegetables, food containing fats and carbohydrates are prohibited. Protein is eaten in its pure form, cooked in a wide variety of forms. Sticking to a monotonous and heavy diet for a long time is difficult and quite dangerous for health. In order to lose body fat and not harm the body, the phase is short and swift.
The duration of the “Attack” of 10 days is recommended for overweight people of 30 kilograms or more. A week to adhere to the protein menu should be for those who need to throw off within 20-30 kilograms. About 5 days is enough for people who want to get rid of no more than 10 unnecessary kilograms. It is not recommended to increase the phase. The maximum is one and a half weeks, but no more. It is impossible, having lost about 6 kilograms, to try to increase the effectiveness of this stage. Failure to comply will only lead to health problems.
What is "Attack" and how does it work?
Protein and only protein is the basic principle of this phase. Carbohydrate food, as you know, is easily digested and saturates the body with energy. The “Attack” phase is aimed at delivering a devastating blow to fat cells. They will lose their carbohydrate supply, and the body will have to use reserves. To provide all this, we need proteins. To explain what exactly Dukan chose protein products for the first phase, you can do the following:
- To saturate protein foods, you need less than carbohydrate foods. Accordingly, portions are reduced automatically.
- The body takes longer to digest proteins than carbohydrates, which ensures a feeling of satiety for a long time.
- Protein digestion requires three times more energy than the body will receive in the end. And this is what will lead to weight loss. If the body does not receive carbohydrates, then glucose, which is responsible for its strength, will be released from fat cells. Thus, we artificially create an extreme situation in which the body has to lose reserves.
The Dukan attack phase, in which we will now consider the allowed products, lasts from 3 to 10 days , and it depends on how many kilograms you can lose. So, if you need to get rid of 5-10 kg, its duration will be three days, if 10-20 kg - 3-5 days, and if there are more than 30 extra pounds, you need to sit on the “attack” for 5-10 days.
The first phase makes it possible to get rid of 1.5-6 kg, depending on its duration and initial weight. At this time, the weight will go away very quickly. At other stages of the diet, weight loss will be slower, but it will be stable.
What kind of diet is followed during the "Attack" phase?
Exclusively protein, but this is only the general name of the nutrient. In his book, the author of the diet lists and describes about 72 types of foods containing protein. The main ones include the following:
- Chicken, turkey and beef. rabbit and veal . Extremely low-fat, so lamb and pork should be abstained, and poultry should be skinned.
- Meat by-products and products . You can eat tongue, liver, low-fat ham, kidneys.
- Fish and canned food . Use the semi-finished product without oil, and fish both fresh and smoked.
- Seafood. You can eat a variety of mollusks and crustaceans.
- Eggs. There are no restrictions on the amount of protein intake, but the yolks should be limited to 1-2 per day and less if cholesterol is lowered.
- Unsweetened and fat-free dairy products. Cottage cheese and processed cheeses are allowed, while the rest are prohibited.
This list represents allowed products. They can be used in unlimited quantities. There are also those products that are allowed only in a minimal amount. It is necessary to limit the use of greens, various sauces, including tomato, soy and mustard, lemons, olive oil, and bran is a must, but a maximum of 2 tablespoons per day.
A special place is given to drinking. Unsweetened, non-alcoholic, non-carbonated drinks are considered permitted. Juices in any form must be discarded. The author of the weight loss technique recommends drinking a decoction made from Goji berries, plain water without any impurities, and green tea.
Prohibited and permitted products
Any diet consists of mandatory foods, and foods that are not recommended. And the Pierre Dukan diet is no exception.
What exactly is this dietitian suggesting to eliminate from their protein diet during the Attack phase ?
- Cereals (buckwheat, rice, barley, millet)
- Fatty meat (pork, lamb, duck, goose)
- Legumes (beans, peas, beans)
- Any sweets and fruits
- Flour products (bread, buns, cakes)
- Hard cheeses
- Any smoked meats
- Starchy vegetables (potatoes)
- Canned meat and fish
- Alcohol, even the weakest
- Some seasonings (salt, vinegar, ketchup, mustard)
The diet should include mainly protein foods - this is the meaning of this diet. Pierre Dukan has compiled a specific list of products that must be on the menu.
What can you eat if you decide to lose weight using the Dukan method?
- Lean meat (beef, rabbit, veal, horse meat)
- Offal (tongue, liver, hearts, kidneys, lung)
- Poultry meat (except goose and duck)
- Egg whites (chicken and quail)
- Fish (sea, river, seafood)
- Dairy products (kefir, cottage cheese, sour cream)
- Tea, coffee, juice (no sugar)
- Vegetables (no starch) and greens
- Dry noodles (like Shirataki)
Approximate menu of the Attack stage for the week
There are certain rules by which a daily diet is formed:
- The volume of fluid consumed in the form of water, green tea, goji berry decoction should be from two liters or more.
- Be sure to consume a few tablespoons of bran per day.
- Meals can be prepared in a variety of ways, but choose one that requires minimal or no vegetable oils.
- No derogations are allowed. The menu should include only permitted products.
- So that the dishes are not completely bland, food is seasoned with spices and salt, but in moderation. You should not abuse the sweetener.
If you allow deviations from these five basic foundations, this will minimize all efforts, jeopardize all subsequent phases.
Bran for the preparation of appropriate dishes take oatmeal. The daily ration is divided into four meals, each of which requires a mandatory drink.
All of the listed dishes and drinks correspond to breakfast, lunch, afternoon tea, dinner and are combined in the given order, for example, for breakfast they always drink either tea or coffee:
| Day | Menu |
| First | Breakfast : scrambled eggs and milk, tea or coffee. Lunch : Dukanovsky chicken soup, mint tea with ginger. Afternoon snack : steamed cheesecakes with milk. Dinner : baked mackerel, kefir. |
| Second | Breakfast : oat bran porridge with milk, tea or coffee. Lunch : minced meat chops, chamomile tea. Afternoon snack : oat bran muffins, decoction of goji berries. Dinner : turkey meatballs baked in the oven with herbs, drinking yogurt. |
| The third | Breakfast : boiled eggs, tea or coffee. Lunch : chicken nuggets in oat bran, green tea. Afternoon snack : lemon pie, drinking yogurt. Dinner : omelette roll with red fish, herbal tea. |
| Fourth | Breakfast : bran tortilla and ham sandwich, tea or coffee. Lunch : salmon ear with boiled eggs and onions, mint tea with ginger. Afternoon snack : a dessert of whipped proteins with lemon juice and a sweetener, tea. Dinner : fish salad, rosehip broth. |
| Fifth | Breakfast : meat chips, tea or coffee. Lunch : chicken baked in the oven with salt, green tea. Afternoon snack : Dyukanov pancakes from bran, milk and eggs, kefir. Dinner : fish pie, ginger drink. |
| Sixth | Breakfast : ham and eggs, tea or coffee. Lunch : beef steaks, lemon balm tea. Afternoon snack : bran biscuits, drinking yogurt. Dinner : scrambled eggs with onion and shrimp, green tea. |
| Seventh | Breakfast : steamed omelet with greens and melted cheese, tea or coffee. Lunch : grilled chicken breast, chamomile mint tea. Afternoon snack : vanilla porridge with bran, milk. Dinner : meat pie, kefir. |
The diet is variable, but if there is no desire to independently paint and look for foods rich in protein, you can take the above menu as a basis. The advantage is that there are no restrictions at all, the need to calculate portions or grams of food eaten.
The third stage of the diet - the phase "Fixation"
At this stage, weight is no longer lost, but the body is accustomed to a new diet to stabilize weight. The most difficult stage from a psychological point of view, associated with the presence of a number of dietary restrictions. The duration is calculated according to the following scheme - 10 days for each kilo lost:
| Lost kilos, kg | Stage duration, days |
| 5 | 50-60 |
| ten | 100 |
| 20 | 200 |
- The menu is expanded with new, tasty products, but strict rules for their consumption are established;
- The stage is divided into 2 equal halves;
- 6 days a week you should eat protein-vegetable food (as on the protein-vegetable days of the “Alternation” stage);
- 1 day a week (Thursday) should be purely protein (like the days of the “Attack” stage);
- Every day you should consume 2 tbsp. oat bran;
- You should drink at least 1.5-2 liters of fluid per day;
- Physical activity - walking for about 25 minutes a day.
In the first half of the stage, in addition to vegetables, you can add the following products: | Explanations for new products: |
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In the second half of the stage, additionally allowed: | |
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Dukan Diet Recipes for Attack
People who adhere to the protein first stage create a large number of dishes specifically for this phase. This allows you not to conduct your own culinary experiments, but to use some proven and popular recipes to make it easier to overcome the initial stage.
Tender chops
Half a kilogram of low-fat minced meat is seasoned with spices, salted. It is beaten off and formed into medium-sized flat cakes, which are first dipped in bran, which are taken in the amount of two tablespoons, and then in a couple of beaten eggs. Chops are fried either on the grill or in a pan, but in a small amount of vegetable oil. You can also cook in a slow cooker by choosing the "baking" mode.
Chicken soup
Chicken breast cut into cubes. Meat is added to boiling water. Pour in 30 gr. soy natural sauce. When the chicken is fully cooked, pour in a beaten chicken egg in a thin stream. The fire is turned off and greens are poured into the pan. The soup is allowed to stand for at least 30 minutes.
fish salad
Boil a couple of eggs and 200 gr. salmon or trout, and then cut. Add some greens and crab sticks. Enough 5-6 pieces. Salting the salad is not recommended, but if it seems too bland, you can salt the fish while it is cooking.
omelette roll
Prepared from oat bran (2 tablespoons), filled with a glass of milk with the addition of an egg. The omelet is fried on both sides. Wrapped just like that or with stuffing. You can add meat or fish, as well as eggs, herbs, ham. The dish turns out to be more satisfying if "Dukan's mayonnaise" is taken as a dressing.
Pie empty or stuffed
Together they mix a couple of eggs, kefir (3/4 cup), 6 tablespoons of bran, a bag of yeast (instant). Add spices with salt to your taste. The dough is left to rise for an hour in a warm place. Those who love lush pastries are advised to add 1/2 teaspoon of sugar substitute and baking powder.
The dough is poured into a mold. It is better to use silicone. Baking can be done empty or with filling, which is spread on the dough. When a golden crust forms on the cake, it is pulled out and allowed to cool.
Dessert Options
Some mistakenly believe that there is no place for desserts in the first phase of the Dukan diet. This is not entirely true. Allowed foods allow you to indulge in yummy, which helps to more easily overcome this stage.
Cheesecakes for a couple
A pack of fat-free cottage cheese put a couple of eggs, two or three tablespoons of ground bran, a little sugar substitute and salt. Vanillin can be added for flavor. The ingredients are mixed, laid out in molds and cooked either in double boilers, or in the appropriate mode in a slow cooker for about 40 minutes. If cheesecakes are made in the oven, then cupcakes are obtained, but baking paper is first placed in the molds.
lemon pie
A wonderful dessert that is suitable not only as a diet treat, but also on ordinary days. The lemon is rubbed. Mixed with three yolks and a sweetener. Put the resulting mass in a water bath until it becomes thick. Be sure to constantly stir, remove and cool. Three squirrels, beaten to a strong foam, are poured into the cooled lemon mass, sent to bake in the oven until the crust is browned.
How safe are diets?
Of course, food preferences and the choice of a certain type of food affects human health. As for temporary diets, which involve switching to a promoted diet, they also have an impact on health, and sometimes not the best. Especially dangerous is a sharp weight loss immediately after childbirth. It would seem that these are temporary restrictions, why are they dangerous for the body?
stress for the body
A new diet, indigestion and metabolism, the destruction of adipose tissue are a real stress for the body, which is trying to adapt to new conditions of existence, giving all its strength to maintain vital functions. Particularly harmful in this case are methods that involve a sharp, rather than a gradual rejection of certain products. In another case, “decisive” ladies drive themselves into a stressful state of their body, who from tomorrow eat apples and water, but even today indulge themselves with shish kebab with pita bread.
Body intolerance
This is the main disadvantage of most diets. People who lose weight rarely think about possible contraindications to the chosen method of losing weight, based on the opinion of friends, acquaintances whom she helped and the weight loss process itself was easy. Deterioration of well-being and appearance is nothing more than a dysfunction of the digestive, urinary and other systems of the body, while in the sources of the diet all these negative phenomena are called “restructuring of the body”, “reaction to the destruction of adipose tissue”, etc.
Lack of vital substances in the body
For some time, substances necessary for life, but no longer supplied with food or in small quantities, will be taken from the depot in the body. However, this period is short, and vitamin-mineral or nutrient deficiency will affect both metabolism and the functioning of internal organs, not to mention appearance.
The psychological side is one of the main ones when observing a limited diet. Primary euphoria and faith in the result after 3-5 days of dieting are replaced by depressed mood, apathy and can end in a nervous breakdown.
Loss of muscle mass
One of the negative effects, but very likely with low-calorie diets, since not only adipose tissue decreases, but also muscle tissue, which negatively affects both health and appearance.
Dehydration
This phenomenon is typical for salt-free diets, since the complete exclusion of salt from the diet leads to the loss of fluid from the tissues, the subsequent accumulation of toxic metabolic products and the disruption of all biochemical processes in the body.
Decreased immunity
An unbalanced diet, stress, and a slowdown in metabolic processes reduce the body's resistance to infections.
Body intoxication
The accelerated breakdown of adipose tissue leads to the formation of toxic metabolic products. At the same time, nutrient deficiency leads to a protective slowdown in all metabolic processes, including the detoxification function of the liver. Metabolic products accumulate in the body and poison it.
Change in appearance
It would seem that this is the result of all diets, and this is what they strive for. But the change in appearance may not be at all what was expected. Sagging, flabby and dull skin, an aged face, brittle hair and nails, out-of-shape breasts and buttocks, sunken eyes - this is not a complete list of all the changes that occur in the process of losing weight.
A sharp increase in the risk of any disease and the activation of dormant pathologies
An organism weakened by diets is an ideal environment for the development of any infectious process, including the activation of its own conditionally pathogenic microflora, as well as exacerbation of chronic pathologies. With a high degree of probability, after a while, diseases of the body system that has undergone the greatest change during the diet manifest. Also, against the background of impaired metabolism and hormonal levels, the risk of cancer increases.
In addition to health problems, most people experience an emotional dependency on the diet after it is discontinued. The fear of gaining extra pounds is intensified by the sacrifices that had to be made during weight loss. All this leads to the body's rejection of "forbidden" foods, the development of depression and extreme conditions in the form of anorexia or bulimia.
Who is Pierre Ducane
Pierre Dukan is the mastermind behind the diet named after him. Since 1975, while working as a therapist, he began to create his brainchild - a diet with a sharp restriction of carbohydrates. The French doctor gained worldwide fame after the publication of the book "I Can't Lose Weight". It immediately became a bestseller. The diet has an equal number of fans and opponents. Those who managed to lose weight are her main fans. The medical world is sharply criticizing the technique, arguing that it is unhealthy. In 2014, the author is excluded from the register of doctors in his country for a commercial attitude to medicine.
purpose
The calculator is designed to calculate the recommended weight for free when following a diet for weight loss according to the Pierre Dukan method.
At the same time, the calculator calculates your body mass index (BMI), your condition status, the number of kilograms that are recommended to be lost, as well as the duration of the 3 stages of the Dukan diet.
The last, 4th stage is termless. Learn more about the Dukan diet with a menu for every day in the table from a separate article.
The fourth stage - "Stabilization"
At this stage, the final stabilization of weight occurs due to the formation of protective mechanisms that will have to be observed throughout life! The diet is positioned by its creator as proper, wholesome nutrition, therefore, at this stage, it is no longer considered as a measure to maintain a slim figure, but as a healthy lifestyle.
- The basis of nutrition is the rules given at the stage "Fixing".
- The main diet will be vegetables and proteins.
- 1 exclusively protein day also remains (Thursday).
- 3 tablespoons should be consumed daily. oat bran.
- We must not forget about the observance of the drinking regime - 1.5 liters per day.
- It is necessary to do daily walks, 20 minutes a day.
Changes in the menu regarding the protein day:
- The consumption of red fish is limited: no more than 150 grams of smoked and no more than 200 grams of raw. The amount of white fish and seafood is not limited;
- When eating chicken, wings, thighs and tailbone are prohibited. Turkey meat is not subject to these restrictions;
- Of dairy products with 0% fat content, preference should be given to those that contain less lactose;
- Salt intake on this day is reduced to a minimum.
The above rules should be followed strictly, not giving yourself slack, otherwise there will be a breakdown and the body will begin to regain its previous weight!
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