Белковая диета Пьера Дюкана: 4 шага к совершенной фигуре

Today, there are a lot of different diets that help you lose weight. At the peak of popularity among those for a long time is Pierre Ducane's protein diet, thanks to which more than 15 million people managed to say goodbye to extra pounds.

Naturally, this method of losing weight also has opponents who are sure that it harms the human body. estet-portal decided to understand the intricacies of this method of losing weight and find out how safe it is to use the world-famous protein diet of Pierre Dukan.

Frenchman Pierre Ducane, a neurologist by profession, only became interested in nutrition when his friend needed help in his fight against obesity. So, exploring different ways to lose weight, he developed a protein diet course, which helped his friend lose almost 4 kg in 8 days. In 1975, the path of Dr. Ducan in nutrition began.

The next 25 years he devoted to the development of his method of weight loss and research. The results that he received during this time were published in 2000 in the book "I Can't Lose Weight". This book has been translated into 14 languages ​​and published in 32 countries around the world. Despite the criticism of this diet in the scientific world, over the past 15 years, more than 10 million people have lost extra pounds thanks to Pierre Ducane's protein diet.

The essence of Pierre Dukan's protein diet

This diet is based on the maximum intake of protein foods, while significantly reducing carbohydrate intake. The Dukan Diet is not just about shedding those extra pounds, it's about keeping them from coming back.

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There are four phases of the Pierre Dukan protein diet, each of which provides for unlimited consumption of permitted foods. Any products not on the list are prohibited. In addition, throughout all stages, it is necessary to eat oat bran in the amount prescribed for each of the phases.

In addition to the main 72 permitted foods, others are added at each phase of the diet. In addition, you can cook dishes from them with the addition of spices and herbs. But it is better not to use salt, as well as vegetable oil.

Phases of Pierre Dukan's Protein Diet

Each of the phases of the Dukan diet has its own characteristics. Common to them is the use of oat bran, at least 1.5 liters of water and exercise.

First phase – "Attack"

The essence of the "Attack" phase is to shake the body. On it you can only eat protein foods and one and a half tablespoons of oat bran per day.

It is also necessary to devote 20 minutes a day to physical exercise. This stage lasts from 5 to 10 days. It all depends on the type of figure and the number of kilograms that you want to get rid of. During this phase, weight loss is from 1.5 to 5 kilograms.

Second phase – "Cruise"

Phase of Pierre Ducane's protein diet "Cruise" provides for the alternate use of proteins and their combination with vegetables. Vegetables can be eaten either raw or boiled or baked.

Some days you will eat only proteins, as in the "Attack" phase, and on others – proteins along with vegetables. You can alternate days in a convenient way for you 1 through 1, 3 through 3 or 5 through 5. The last option is considered the best, but not convenient for everyone.

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The amount of bran consumed increases to 2 tbsp, and physical activity – up to 30 minutes a day. Continue this phase until you reach your desired weight. In one week, on average, it takes from 1 to 3 kg.

Third phase – "Consolidation"

Starting from the third phase, you will gradually return to a normal diet.

Thus, in the Consolidation phase, you can add to the menu:

  • bran bread;
  • durum wheat pasta;
  • rice;
  • potatoes;
  • vegetable oils;
  • all fruits (except grapes and bananas);
  • sweets (limited).

Once a week, you need to arrange a fasting day and eat, as in the first phase of the Dukan diet. You need to eat 2.5 tbsp per day. bran and add 3 tsp to them. honey. The duration of the phase is calculated based on 1 kilogram lost – 10 days in the Consolidation phase. That is, if you lost 10 kg, then the third stage should last 100 days for you. At the same time, for every 10 days you can throw off another kilogram.

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Phase Four — "Stabilization"

The last stage of the Dukan Diet is not so much a diet as it is a transition to a healthy diet and maintaining the result. In fact, this phase should be followed throughout life.

So that the weight is not returned, you need:

  1. Once a week, arrange a fasting day for yourself according to the menu of the first phase.
  2. Spend at least half an hour a day exercising.
  3. Eat 3 tablespoons a day. oat bran.
  4. Drink about two liters of water a day.
  5. Walk, especially it is useful to climb stairs.

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Pros and cons of Pierre Dukan's protein diet

Among the advantages of Pierre Dukan's protein diet are:

does not require constant calorie counting;
  • various menu;
  • there are no restrictions on the amount and time of eating;
  • subject to all conditions, kilograms after it are not returned;
The disadvantages of the Dukan diet include the fact that:

The diet is not suitable for vegetarians and people with individual intolerance to certain protein foods;
  • an unbalanced diet can adversely affect the digestive system and kidneys;
  • possible vitamin deficiency.

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Contraindications to the Pierre Dukan Diet

There is a fairly wide list of people who are generally contraindicated in protein diets, including the Dukan diet.

These include people with the following conditions:

  • stomach ulcer;
  • atherosclerosis;
  • gout;
  • kidney disease;
  • GI problems.
  • Today we told you about one of the most popular diets of our time. We noted the pros and cons of
Pierre Dukan's protein diet

and told you about its features. The choice of how to lose weight is still yours. We hope that our advice will be useful to you.

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