Pierre Dukan is one of the most famous French nutritionists, with activity in the field for over 30 years. His latest work is called “Je ne sais pas maigrir” (“Do not know how to lose weight”), the book presents an efficient and fast method to lose weight.
Dukan regime differs from many other regimes in that, although ensuring quick weight loss involves a period of maintenance, which the person can observe it as much as possible.
Dukan diet principles
Regime Dukan is close enough high protein regime, but manages to differentiate the maintenance stage. It is designed around four stages (stages) in a row:
- Attack phase, in which only consume protein;
- Phase alternative: consume foods from the first phase, but are inserted and vegetables;
- Consolidation phase;
- Stabilisation Phase: Normal diet but suprevegheata, not us back to the beginning pounds.
The advantages and weaknesses of the Dukan regime
Dukan Diet includes a very long consolidation phase, so weight loss is very fast, but is fully controlled. This advantage can turn, in the opinion of some specialists in inconvenient because too rigid a lifestyle can not characterize the lives of many people.
s defects, we can say that the risk of nutritional deficiencies emerges from the first phase of the Dukan diet. It is better that people following this regimen to secure additional intake of vitamins. Another weak point worth noting is that the diet completely lacking fat foods; minimum intake of vegetable fat could increase body energy.
Dukan regime steps
Step 1: Step pure proteins (PP) – The first phase is the one attack that causes a very fast start, with a significant weight loss. It consists of eating only what follows for 3, 5, 7 or 10 days:
- Meat: Beef, skinless chicken
- Ham: ham, turkey, chicken
- Eggs, tofu
- Fish: all over (even tuna, smoked salmon, surimi)
- Dairy products with 0% fat yoghurt (except fruit yogurts that are limited to two per day if they have between 6 and 9 grams carbohydrates / 100 grams and in other phases of the scheme are totally forbidden)
- Semi-skimmed milk (maximum ¼ l per day)
- Protein powder, but only used as an ingredient, not the food
- Chewing sugarless gum
An essential condition is to drink 1.5 liters of fluid per day (water, tea, coffee) to avoid dangerous kidney problems. All of the food consumed in this phase choice, but any other food that is not found in the list above is totally forbidden!
Phase 2 Dukan diet: protein and vegetables (PL)
In Phase 2 the same proteins that are consumed in the first stage, but add vegetables (except potatoes, rice, corn, peas). The two alternate stages are: first, only PP, then PP + PL to obtain the desired weight:
For a smaller loss of 10 kg, will alternate 3 days PP and 5 days PL.
For a weight loss greater than 10 kilograms will alternate 5 days PP and 5 days PL.
Phases 3 and 4 of Dukan regime: Strengthen and maintain
These last two steps are very important, as are the essence of the regime. Consolidation takes 10 days for each kilogram lost, and we can reintroduce all foods (even the forbidden: bread, cheese, fruit); but one day a week in the first phase (not months) must be respected. Regarding the maintenance phase, the French nutritionist believes that all life should be respected and based on two principles:
- Every Thursday, consuming only protein;
- Consume 3 tablespoons of honey per day (food stores).
Sample menu for stage PL Dukan diet
Breakfast: coffee or tea + 1 or 2 yoghurts or 200 g white cheese + 1 slice of ham without fat or hard egg
At 10-11: 100 g yogurt or white cheese 0% fat
Lunch: a starter protein (surimi, crab, chicken pate, salmon, eggs countries) + first course consisting of meat, fish or crustaceans + dessert: yogurt or white cheese
Dinner: food consumed at breakfast.
Please note! Eggs and meat consumed in choice during the first two phases increase the risk of increasing cholesterol. Therefore, it is recommended not to consume egg yolks and frequent consumption of fish.