The Dukan diet is a diet divided into 4 phases and, according to its author, is reduced by about 5 kg in the first week, in the first phase the food is only composed of proteins and the duration of the diet depends on the weight the person wants to lose.
This diet was created by French physician Dr. Pierre Dukan and is explained in detail in his book: “I can’t lose weight. “This is a great option for those who need to lose weight quickly, but it’s not a diet that changes. Eating habits. Therefore, it is common to regain all the weight lost over time unless you start a less restrictive diet, to reach the ideal weight or to maintain weight.
Understand the licensed foods, prohibitions and functioning of each phase of the Dukan diet:
To find out how many days each phase of the diet should last, Dr. Dukan suggests:
The duration of the other phases varied depending on the weight loss of the individual, and the only sugary foods that could be ingested with this diet were the pudding of people with a different type of milk . . . Dukan and light jelly. No sugar. The rest changes from one stage to another in the Dukan diet.
In this first phase of the Dukan diet, you are only allowed to eat protein-rich foods and carbohydrates and sugary foods are prohibited.
This phase lasts from 3 to 7 days and includes 3 to 5 kg
In the attack phase, food is based solely on protein-rich foods, so the menu may be:
It is important to remember that only 2 people are allowed per day.
In the second phase of the Dukan diet, some vegetables are introduced into the diet, but carbohydrates are not allowed to be eaten, vegetables should be eaten raw or cooked in water and salt, and the only sweet taste allowed is light gelatin. she can be used olive oil, lemon, herbs such as parsley and balsamic vinegar.
Attention: in this 2nd phase should be inserted one day between the protein and the other day with the protein and vegetables, up to 7 days. On the day you only eat protein, you should include 1 bowl of Goji Bay, and the other days, 2 bowls.
The attack phase menu should be tracked for protein days. The menu below shows examples of foods for days when protein and vegetables are consumed:
In this phase, which lasts 1 week, 1 to 2 kg are weighed
In the 3rd phase of the Dukan diet, in addition to meats and vegetables, you can also eat 2 servings of fruit a day, 2 herds of wholemeal bread and 1 serving of 40 g of any type of cheese.
It is also allowed to eat 1 serving of carbohydrates twice a week in the form of brown rice, wholemeal pasta or beans, and you can have 2 free full meals where you can eat any food you have allowed in the diet, along with 1 bowl of wine or beer.
This phase should last 10 days for every 1 kg that the individual wishes to lose. I mean, if the individual wants to lose 10 kg but this phase should last 100 days.
In this phase of consolidation, food becomes less restrictive and could include a full frying pan in daily life. The typical menu can be:
In the 4th phase of the Dukan diet, the recommendations are: have a protein diet similar to the 1st phase once a week, have 20 minutes of physical activity per day, do not use the elevator and use escalators, and ingest 3 bowls of Salvador oats per day.
In this diet it is necessary to drink a minimum of 2L of water per day to ensure a good intestinal functioning and to be able to eliminate toxins. Other liquids allowed in sugar without sweetener and without cooling sparingly.
In this stabilization phase, a normal diet can be considered as
It is important to remember that the Dukan diet is restrictive and can cause discomfort, weakness and weakness, as well as having food rehabilitation, which facilitates post-diet weight gain, so I recommend losing weight and going to nutritionist and following their directions.