The protein diet of Pierre Dukan takes pride of place among the most popular diets in the world. Pierre Dukan has spent 25 years developing a diet that not only allows you to effectively lose weight, but also maintain the results. The basis of this diet is the use of products that belong to the category of protein, and the complete rejection of cooking using oil, fat, mayonnaise. What are the basic rules to follow for maximum effectiveness of the proposed diet, to whom it is contraindicated and how many kilograms of excess weight it allows you to get rid of – we will tell further.
The Fundamental Principles of Pierre Dukan's Protein Diet
The basis of the diet – protein foods (72 allowed foods) and minimizing carbohydrate intake. Accordingly, the goal of Pierre Dukan's protein diet is to get rid of unnecessary fat in the body.
The general rules for all four phases of the diet (Attack, Cruise, Consolidation and Stabilization) are as follows:
- Eating oat bran.
- Minimum 1.5 liters of water per day.
- Compulsory physical activity (at least 30 minutes of walking every day).
- Abstinence from alcoholic beverages, foods high in sugar and any oils, and salt.
Features of the stages of the protein diet of Pierre Dukan
I – ATTACK
The duration of this stage, like the other three, depends on the characteristics of the figure and the amount of weight you want to say goodbye to (1.5 & ndash; 5 kg), and varies from 5 to 10 days.
Permitted food – lean foods high in protein and low – carbohydrates and fats. For example, white poultry, seafood, lean veal, low fat dairy products.
Required condition – use 1.5 tbsp. l. oat bran per day; physical activity – 20 min/day.
II – CRUISE
At this stage of Pierre Dukan's protein diet, protein foods are combined with vegetables in any form except fried. However, the combination of protein products from the first stage with vegetables does not occur daily, but according to a certain schedule: 1/1, 3/3, 5/5 days – whichever is more convenient for you.
Required condition – 2 tbsp. l. bran per day; physical activity – 30 min/day.
You adjust the duration of this stage depending on the desired result: as soon as you understand that you are comfortable in your weight, you can proceed to the next stage.
III – CONSOLIDATION
After achieving the desired results in the previous stages, you can “relax” a little; in the consolidation phase by adding to the menu:
- one piece of fruit (200 grams of any low-sugar fruit);
- 40g piece of cheese (no more than 40% fat) per day;
- Lamb and/or pork once a week.
This stage lasts depending on the number of kilograms shed before it begins (1 kg = 10 days). Thus, if you got rid of 11 kg, "Consolidation" for you it should last for 110 days, etc.
Once a week, have a pure "protein" meal for yourself. day.
In the first half of the calculated period, you can arrange a "starch day"; (a couple of baked potatoes, about 125 g of rice or pasta / buckwheat) and "stomach feast" (whatever your heart desires, only once a day), in the second – two such days.
Bran is consumed in the amount of 2.5 tbsp. l.
IV – STABILIZATION
The transition to the Pierre Dukan protein diet stage implies that during the entire time that you have adhered to the described diet, you have formed new eating habits and learned the material about harmful foods well. Therefore, this stage is aimed at maintaining the achieved results by:
- use 3 tbsp. l. oat bran per day;
- regular "feed-up" body with approximately 2 liters of water per day;
- completely ignore elevators;
- walking and physical activity (at least half an hour a day);
- on a protein day once a week.
What else do you need to know about Pierre Dukan's protein diet?
This method of losing weight is good because you can forget about counting calories, the monotony of the allowed menu, a clear measurement of portions and the return of excess weight. However, a large amount of protein burdens the kidneys, as a result of which they are at risk of diseases. In addition, Pierre Dukan's protein diet is contraindicated in pre-existing diseases of the kidneys, gastrointestinal tract and other health problems. Therefore, despite the positive reviews about any diet, a consultation with a doctor is required!
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