Stages of Dukan Diet: Rules of Food Rotation

4 November 2020

When you are overweight, a person starts looking for a suitable diet for weight loss. The Dukan diet is very popular among women and men as it does not contain strict restrictions. The main principle of the diet is to use only approved foods. The stages of the Dukan diet last from two days to six months, during this period you have to follow another menu for a separate phase. Products suitable for each period are discussed in detail.

What is the shop diet

The principle of the shop food system is very fun: you can eat without restrictions and lose weight. However, not all are allowed, but certain foods. The famous French doctor Pierre Ducan, who developed this food system, claims that a person has the ability to eat normal amounts of fat. To do this, you need to teach the body to use not only carbohydrates and fats for fuel, but also proteins.

According to Dukan, the main requirement for weight stabilization is to follow this rule throughout life: spend one day a week with only protein foods. The rest of the time, it is permissible to take any food after determining the ideal individual weight. Pierre Ducan believes that the weight of each person should correspond to age, height and many other personal parameters and not fashion requirements.

Basic Rules

The principles of the Dukan diet are based on the division of the diet into 4 phases. The first two stages are aimed at ensuring that the person still does not gain extra pounds. Normal weight is reached at the end of the second phase. The third stage is to consolidate the result. The problem with being overweight is maintaining results. Anyone can easily lose body weight, but after a while gain it again. When the weight returns, the body becomes less sensitive to any diet. The third phase is used to solve the problem. The fourth stage lasts until the end of life.

Duration

The first phase of the Dukan diet is the shortest - 2 to 7 days. The duration depends on the initial weight of the body weight loss. For those who want to lose a little weight, two days is enough and for very obese people it is recommended to spend a week on a protein diet.

The second stage lasts longer. Some people manage to reach the desired weight in 2 weeks, while others need six months.

The third step is to follow every 10 pounds lost for 10 days. For example, if he needed 5 kg, then this phase of the Dukan diet would last for 50 days.

Shop System

According to Pierre Ducan's observations, the consumption of protein products gives amazing results in weight loss. To prevent weight gain, you should follow two rules: Take a twenty-minute walk every day and consume 3 tablespoons of oat bran every day. These are not so strict dietary rules to have a beautiful figure and feel great. Consider in detail all the stages of the Dukan diet.

Stage 1 Attack

The main purpose of the first stage of the Dukan diet is to start the process of burning fat in the human body. In addition to the permitted foods, you can drink coffee, tea, herbal preparations in reasonable quantities. It is allowed to use vegetable oil (olive, sunflower), soy sauce, balsamic vinegar from the salad dressing. It is acceptable to use spices, tomato paste and sweetener. If you like cottage cheese and meat dishes, seafood, fish and eggs, then the attack phase will be the most delicious period of the diet.

Approved Products

What can you eat, what are the pros and cons of the Attack phase? Prolonged intake of protein can adversely affect kidney health. But 2-7 days of such a diet will help to unload the body, adapt to weight loss.

So the products of the attack phase allowed:

Meat.Low fat breeds are welcome: rabbit, turkey, chicken, horse meat, beef. Sometimes it is allowed to eat by-products: kidneys, liver, tongue.
Egg white.Chickens are allowed, but quail is better. During the diet it is desirable to reduce the consumption of yolk to a minimum.
Fish, seafood.Everything is allowed. Better to steam, boil or boil. Canned meat and fish or fried foods are not allowed.
Fermented milk and dairy products.All products are allowed, but non-fat - up to 0. 5%. You can not use dairy products with added sugar and artificial additives.
nuts.You can take 1 handful per day, but only instead of vegetable oil.
Flax seeds.Preferably 3 teaspoons a day.

Stage 2 Alternative

If you did not see a doctor before the first phase of the diet, cholesterol and blood sugar testing is helpful at this stage. If the signs are good, you can continue with the second phase of the shop diet, also called a cruise. It is designed to achieve immediate weight loss. There is no restriction on the amount and frequency of feed during the rotation phase. The main point of the second phase of the Dukan diet is to change the protein and protein-vegetable days. Do not forget the drinking regime (about 2 liters of water per day).

Approved Products

Oat bran remains in the diet. The protein products used are the same as those allowed in the first stage. Vegetables are added to them:

All kinds of cabbage;
eggplant;
zucchini;
leeks and onions;
cucumber;
carrots;
beets;
spinach;
celery;
Bolok, rap;
Bulgarian pepper;
asparagus;
Tomatoes;
Leafy salads;
beans (green, green beans);
pumpkin;
Soy;
chicory.

Phase 3 Consolidation

The main goal of the

phase is to get out of the diet in the most gentle way. Stage 3 of the Dukan diet adapts as comfortably as possible to the new diet for weight loss. Metabolic processes in humans are stabilized, the work of the digestive tract is normalized, the parameters of the figure are normalized. If the previous stages of the Dukan diet were monotonous, then the third phase has a more varied menu. Fastening is already much easier to withstand, the main thing is to eat food within a reasonable range.

Approved Products

What can be added to the diet during the consolidation phase:

Fruits.It is allowed to use each one for breakfast. If we are talking about strawberries or raspberries, then a small portion, if watermelon or melon - one piece. Dried fruits are strictly forbidden.
Whole grain bread.It is advisable to use products with bran or rye flour. No more than 2 pieces per day are allowed.
Cool cheese.The fat content of the product should not exceed 50%. You can eat 40 g per day.
Meat, game, birds.It is permissible to consume each species no more than 1 time per week.
Food containing starch.Solid pasta, peas, lentils, rice, potatoes and cereals can gradually enter the consolidation phase of the diet.

If the first and second stages of the shop diet were more or less strict, then the third place is the place of kitchen creativity. Six days a week (except Thursdays) you can eat protein and vegetable dishes and those that are allowed to be added. Thursday should only be devoted to protein foods - this is a very necessary measure for weight stabilization.

Description of the third stage example menu:

Breakfast:a slice of hard cheese, a slice of bread, low-fat yogurt, coffee;
Lunch:cottage cheese or pot;
Lunch:Pasta with squid, buckwheat soup ham, freshly squeezed juice;
Afternoon snack:apples;
Dinner:Baked potatoes with vegetables, one glass of milk.

Stage 4 Stabilization

All stages of Ducan are aimed at weight loss. The stabilization phase no longer imposes any restrictions, but it does follow the rules that Pierre Ducan recommends throughout life:

Never overeat;
Maintain regular walking or other physical activity;
Do not forget to control the fluid velocity (up to 2 liters of water per day);
has a protein day once a week.

In addition, there are foods that are banned, including sugar and fructose. It is advisable to avoid mold cheese and goat dairy products. Fruit intake is not desirable in large quantities - it is better to limit it to one intake per day. Meat should be eaten only in lean varieties and in limited quantities. The menu should be dominated by food and not fats rich in protein and fiber. It is sometimes allowed to drink a glass of red wine. It is advisable to exclude other alcohol from the diet altogether as it causes appetite.

Approved Products

During the stabilization phase, you can gradually return to your normal diet, but follow the new rules of nutrition. Food consumption should always be monitored so that weight does not return.

Sweets and carbonated beverages should be avoided. It is best to familiarize yourself with many vegetarian recipes. It is advisable to prepare vegetable salads without vegetable oil, seasoning with soy sauce or lemon juice.

When the weight-up is complete, it is much easier to prepare the right food because the allowed food table has been expanded as much as possible. The main goal of the stabilization phase is to strengthen the new food system, which will prevent the person from further scrolling towards the goal path.

Menu sample for the last phase of the day:

Breakfast:One boiled egg, a slice of ham with a loaf of bread, coffee with cream;
Lunch:Crab sticks or chicken pot;
Lunch:Sea fish ear, baked eggplant;
Afternoon tea:a slice of melon or watermelon;
Dinner:Seafood Julien, broccoli casserole with cheese, tea.