I don't know how to lose weight. Secrets of the bestseller “I don’t know how to lose weight I don’t know how to lose weight Pierre

Which of the women suffering from excess weight would not like to lose weight, but at the same time in such a way as not to starve and eat as much as they want? Yes, everyone would like to go on such a diet. And there is one! And not in someone’s fantasies, but in reality. It's called the Pierre Dukan diet. Pierre Dukan is a famous French nutritionist. Now famous, after the release of his book “I Can’t Lose Weight” in 2000, which instantly became a bestseller and was translated into 14 languages. And for 30 years, while he was developing his unique method, practically no one knew anything about him.

Dr. Dukan began his career as a general practitioner in the 70s in France. One day he came across a case of obesity in his patient and thought hard about how to help him. At that time, nutritionists suggested losing weight by limiting calorie intake. This diet was ineffective - those who lost weight quickly gained it back, and besides, following it, people suffered from a constant feeling of hunger. Dukan had some thoughts on how the problem could be solved differently, in a more effective and gentle way. But first he wanted to make sure his assumptions were correct. For three decades, he conducted research and observations of his patients’ weight loss. Well-fed and lean, they were satisfied with his approach. And then the nutritionist decided to help other people suffering from obesity, outlining the essence of his method in a book.

The essence of the Pierre Dukan diet

Its cornerstone is protein intake. They almost completely replace fats and carbohydrates. Digesting proteins, the body spends much more energy than digesting them. Consequently, more extra grams and kilograms are burned.

High protein foods are the healthiest

Protein also removes excess fluid from the body, which also contributes to weight gain. It is also good because it significantly reduces the feeling of hunger.

Plus, pure proteins are a building material for our muscles and skin. If not enough of them enter the body, these organs begin to weaken and become decrepit.

Protein also strengthens the body as a whole, and losing weight based on its consumption will not let your health suffer.

But all this does not mean that you cannot eat anything other than protein during this diet. Almost anything is possible. About a hundred products are allowed. The only question is how often and in what quantities to use them.

The programs for each of the four stages of the Dukan nutrition system explain exactly this. They are called Attack, Alternation, Consolidation and Stabilization. The presence of the last two greatly distinguishes this diet from all others. No one before Pierre Dukan (and so far and after him) took care of consolidating the success achieved in losing weight. And not for a week, but for the rest of my life.

The French nutritionist also made sure that there was no need to rack your brains about what to prepare from permitted foods for breakfast, lunch and dinner. They have published several books with recipes for the Pierre Dukan diet.

Another feature of his methodology is its complexity. It’s impossible to quit a diet halfway, doing some things and not doing others. It’s either everything or nothing. There is no other way to get the result. In addition to following the recommendations on nutrition itself, you will definitely need to include physical activity in the weight loss process. Dukan focuses on walking - not difficult, but effective.

At the same time, you need to reduce your salt intake and drink a lot.

The fact is that salt retains fluid in the body. This affects weight and health - harmful substances are not removed. In addition, salt stimulates the appetite, making you want to eat even more.

And you need to drink at least 2 liters daily - this volume includes ordinary water and drinks - tea, coffee, compotes, herbal decoctions. Liquid, filling the stomach, dulls the feeling of hunger and also removes toxins from the body.

The main thing that attracts millions of people to this system of combating obesity is getting quick results and the opportunity to eat as much as you want. Restrictions are imposed on the name of products, but not on their quantity.

Diet of Pierre Dukan: stages

If you are committed to a long journey and compliance with all recommendations without exception, you can begin. You have to go through 4 stages. The duration of the first three depends on how much weight you need to lose. The calculations are shown in the table. And the last stage is essentially eternal. This is a lifestyle that you will have to live constantly after losing weight.

1. The first stage is Attack. It is characterized by swiftness. It only takes 2 to 10 days to lose weight radically. The greater the weight, the longer the term. Almost in one fell swoop, 10 to 20 kg of weight are lost - an impressive start and a good incentive to continue. At this stage, you are allowed to eat only protein foods:

• Meat: beef, horse meat, veal (except for parts containing fat), chicken (breast), turkey, rabbit. Fatty varieties are prohibited: pork and lamb, ducks and geese. The bird should be eaten without the skin.
• By-products: tongue, liver.
• Ham with fat content up to 4 percent.

• Fish: fresh – white and red; smoked (with fat content not exceeding 10 percent); canned (without adding oil).
• Seafood - any kind.
• Crab sticks.
• Eggs (mostly without the yolk, as it contains fat).

• Dairy products: milk, kefir, cottage cheese (low-fat).
• Soy cheese tofu.
• Oat bran is an important and permanent product of the Pierre Dukan diet. At the “Attack” stage, they should be consumed 1.5 tablespoons per day (in the form of porridge, flatbreads, additives to dairy products).

According to a French nutritionist, oat bran is the most valuable component of a weight loss menu.

Dishes can be flavored with various seasonings (cumin, dill, parsley, vinegar, mustard, lemon, onion, garlic). But ketchup, mayonnaise and vegetable oils are prohibited.

Sugar is prohibited, but artificial sweeteners are not.

Regular sugar cannot be used

You can cook food in an oven, double boiler, grill, or in a non-stick frying pan, but strictly without any oil, sour cream or other fat.

Be sure to drink 2 liters of water and drinks, and walk at least 20 minutes a day.

1. The second stage is Alternation. It continues until you lose as much as you want and eventually reach your desired weight. Minus a kilogram per week is the average for this stage. Protein days are now interspersed with protein-vegetable days (when vegetables, raw or cooked, are added to the already familiar protein food). You can choose the scheme 2/2, 3/3, 4/4, 5/5 and so on. But it’s most convenient to alternate every other day.

Allowed products of the Pierre Dukan diet during this phase are all vegetables except potatoes, peas, corn, beans, beans and lentils. Like protein products, they are not limited in quantity.

Now you need to eat 2 tablespoons of oat bran daily, still drink plenty of fluids and take half-hour walks.

At this stage of weight loss, the body’s defense mechanisms are activated, and you may find that excess weight comes off extremely slowly, and sometimes the process even stands still. You need to endure this period - then everything will go as it should.

Final stages

1. The third stage is Consolidation. As the name suggests, the main task now is to consolidate the result obtained. The duration of this stage is calculated as follows: 10 days for each “lost” kilogram. That is, if you, for example, lost 12 kg over the previous period, then you will need 120 days to consolidate.

At this stage, the Pierre Dukan diet allows you to include all sorts of “goodies” in your diet:

• Fruits (your choice per day – one apple or pear, two apricots or avocados, a glass of berries, a slice of watermelon or melon)
• Bread – whole grain or protein-bran (2 slices per day)

You can eat bran or whole grain bread

• Cheese (fat content not exceeding 40 percent, 40 g per day)
• Fatty meat - lamb, pork, bacon (1 or 2 times a week in unlimited quantities)

Those that contain a lot of sugar are excluded from the list of permitted fruits: grapes, figs, bananas, cherries, cherries, dried fruits. And from cheeses - blue cheese, soft cheese and goat's milk cheese.

At the third stage, a portion of starchy foods and a festive meal will also allow you to pamper your stomach. In the first half of the stage they are allowed once a week. And in the second - two.

By serving of starchy foods we mean:

• Potatoes (one or two jacket potatoes, baked in the oven)
• Rice (no more than 125 g)
• Buckwheat
• Pasta (from durum wheat)
• Legumes (beans, peas, lentils, etc.)

A holiday meal in the Pierre Dukan diet means eating whatever your stomach desires at breakfast, lunch or dinner. Only the amount of food is limited: you can eat one serving of the first, second and dessert. The serving size is the same as in public catering.

• The basis of your diet should now always be proteins and vegetables. Two slices of whole grain bread, a portion of fruit, and a piece of cheese remain permitted additions to them. Two servings of “starchy” foods and two holiday meals per week are also not canceled.
• Make every Thursday a protein day.
• Eat 3 tablespoons of oat bran every day.
• Skip the elevator and walk at least 20 minutes a day.

A walk in the fresh air will put you in a good mood and help you lose weight.

Other rules remain unchanged until the end of life - less salt and more water.

Do you want to see the results of losing weight according to Dukan? Look at Penelope Cruz and Jennifer Lopez.

LIST OF PRODUCTS ALLOWED DURING THE ATTACK PHASE
During this phase, which can last from 2 to 7 days, you will have a choice of 8 food categories listed below.
! PRODUCTS FROM THESE CATEGORIES CAN BE CONSUMED AT ANY TIME WITHOUT ANY RESTRICTIONS. THEY CAN BE MIXED WITH EACH OTHER.

“Products included in the 8 categories listed for the first stage can be used at any time and in any quantity.”

1) Three types of meat are considered lean : veal, beef and horse meat (alas, fewer and fewer people are consuming it).

Beef. All parts, namely steak, sirloin, roast beef, can be baked in the oven or on the grill. Only avoid entrecote and rib meat, as they contain too many layers of fat.
Veal. I recommend the veal roast and chops; You can also eat veal liver if your blood cholesterol level allows it. Even the rib part can be eaten after removing all the fat from it.
Horsemeat. All parts can be eaten except the lower belly. Horse meat is very healthy and lean, eat it if you want, preferably at lunch, as it is very filling, and an evening portion of it can disturb your sleep.
Pork and lamb are prohibited during the attack phase.

You can cook all these types of meat according to your taste, but without the use of fat, butter and vegetable oils, without sour cream, even low-fat

2) offal

This includes beef, veal and poultry liver, and tongues. Veal tongue and lamb tongue are also allowed at the attack stage, as they do not contain much fat. Beef tongue is interesting mainly because of its lean front part, but its back part is too fatty.

Liver is high in vitamins, which are extremely beneficial during weight loss, but unfortunately, it is rich in cholesterol and therefore should be excluded from your menu if you are prone to cardiovascular disease.

3) - fish

There are no restrictions for this category. All types of fish, fatty and lean, fresh and frozen, dried and smoked, seasoned with sauce without the use of oil, can be consumed without any restrictions:
fatty fish with bluish skin, such as sardines, mackerel, tuna, salmon;
all white lean fish: hake, cod, mullet, pike perch, trout, moth, crucian carp, catfish, stingray, red mullet, whiting and many others;
smoked fish can be eaten, including smoked salmon, the fat content of which does not exceed 10%. The same applies to smoked trout, eel and haddock;
Canned fish is very useful when you need a quick snack. Canned food only in its own juice is allowed: tuna, salmon, mackerel in white wine sauce;
crab sticks made from lean white fish, seasoned with crab sauce and lightly sweetened. They are very convenient to use, odorless, easy to digest, do not require cooking and can serve as a snack at any time of the day between two meals.

The fish should be cooked without adding fat, but it can be seasoned with lemon juice and sprinkled with spices or herbs, baked in the oven, boiled in a spicy broth or in a papillote (that is, wrapped in foil and left in the oven to cook in its own juice until cooked)

4) - seafood

All types of mollusks and crustaceans are allowed to be consumed:
gray and pink shrimp;
Mediterranean shrimp;
crabs, crayfish, lobsters, lobsters;
oysters;
mussels;
scallops, etc.
Seafood is good because it can diversify the table and give it a festive look. In addition, they are very nutritious.

5) - poultry, rabbit and game

All types of poultry are allowed, with the exception of flat-beaked birds - ducks and geese, but even these can be eaten without skin if necessary:

Chicken meat is the most common and practical within the pure protein stage. All of its parts, with the exception of the outer part of the wing, which is inseparable from the chicken skin and therefore too oily, can be eaten.
turkey meat is allowed in any culinary preparation - in the form of an escalope, stuffed with garlic and baked in the oven;
the meat of guinea fowl, pigeon, and quail chicks can be eaten, just like the meat of waterfowl and flying game, such as pheasant, partridge, and even not very fatty wild duck meat;
Rabbit meat can be eaten fried or boiled with mustard and low-fat cottage cheese.

YOU SHOULD REMEMBER THAT POULTRY SHOULD BE COOKED WITH THE SKIN, BECAUSE THE SKIN PREVENTS THE MEAT DRYING OUT DURING COOKING, AND IT MUST BE CONSUMED WITHOUT THE SKIN.

6) - lean ham without pork skin

For several years now, supermarkets have been selling lightly smoked pork, turkey, and chicken ham, the fat content of which ranges between 4 and 2%, which is much less than in meat and lean fish. That is, these products are not only allowed, but even recommended, since they are always available, hermetically packaged and do not require special preparation.

7) - eggs

Eggs can be eaten hard-boiled or soft-boiled, in the form of scrambled eggs or an omelet, fried in a Teflon-coated frying pan, that is, without adding butter or vegetable oil.

8) - dairy products 0% fat (yogurt, cheese, milk and cottage cheese)

YOGHURTS WITHOUT ADDITIVES AND FLAVORED YOGHURTS ARE UNCONDITIONALLY ALLOWED.
LOW-FAT YOGURT WITH PIECES OF FRUIT ARE ALLOWED, BUT IN MODERATE QUANTITIES (2 TIMES A DAY). HOWEVER, FOR THOSE WHO WISH TO ACHIEVE MAXIMUM RESULTS IN THE FIRST STAGE “ATTACK” (SO THAT THE FIRST STAGE WILL BE AS EFFECTIVE AS POSSIBLE), IT IS BETTER TO AVOID THEM.

If all products from the listed categories can be included or excluded from the diet at will, this does not apply to water. 1.5 liters of water per day is a must for the diet!

1.5 TABLESPOONS OAT BRAN

Due to the high adsorption capacity of the fibers, oat bran, like a sponge, absorbs large volumes of liquid. Therefore, as soon as they enter the stomach, they swell and take up significant space there, causing a feeling of fullness;
It is the feeling of fullness and loss of calories that make oat bran a particularly valuable dietary product and an indispensable assistant in my fight against excess weight.

“Oatcakes are a great tool for fighting hunger, many of my patients love them, as eating this product makes it seem like you can eat both carbohydrates and dessert.”

During the first phase of weight loss, I often recommend to my patients 1.5 tablespoons of oat bran per day in the form of a sweet or savory oatcake, very easy to prepare:

Mix 1.5 tablespoons oat bran with 1.5 tablespoons liquid cottage cheese or yogurt in a small bowl;
add a white or a whole egg there (if your cholesterol level is normal);
mix everything thoroughly and place the resulting mass in a Teflon frying pan, previously greased with two drops of vegetable oil;
fry on both sides for 2-3 minutes.

This flatbread, wrapped in plastic wrap or foil to prevent it from going stale, can be stored in the refrigerator for a week. You can also freeze it and it will retain its taste, texture and nutritional profile.
Most of my patients eat these flatbreads for breakfast, which allows them to avoid hunger between breakfast and lunch.

Others use them to make a sandwich for lunch, with a slice of smoked salmon or grison meat. Some people tend to eat it as an afternoon snack between lunch and dinner, when an obsessive, irresistible desire to eat something may suddenly awaken. Or after dinner, when you suddenly want to rummage through the closet in search of something tasty for the night.

“Oat bran will help you not feel hungry; it helps remove fluid and excess high-calorie foods from the body.”

ADDITIVES, SEASONINGS AND DRESSINGS

Skimmed fresh or powdered milk is allowed and even recommended to improve the taste or consistency of tea or coffee, or for making sauces, creams and other condiments for dishes.
Sugar is prohibited, but synthetic sweeteners (aspartame) are allowed without restrictions, including for pregnant women. They are safe to use.
The use of vinegar, cumin, garlic, parsley, aromatic herbs and other spices is also recommended. Use them to enrich the flavor of your food, enhance your taste experience, and therefore make it easier to feel full.
Gherkins and onions are allowed, but only as a seasoning for the dish, and not as vegetables accompanying the dish.
Lemon can be used to improve the taste and aroma of fish or seafood, but in no case in the form of lemonade, even without sugar, because then it no longer acts as a seasoning, but as a fruit - although sour, it still contains sugar , which is not consistent with the principles of the first two stages of the diet.
You can also use salt and mustard, but in moderation, especially for those who are prone to water retention in the body, young girls with irregular menstrual cycles, premenopausal women or those on hormonal therapy. For those who prefer something salty and bitter, there are varieties of mustard without added salt or table salt with low sodium content.
Regular ketchup is not allowed because it not only contains a lot of sugar, but is also very salty. However, there are diet ketchups without sugar that can be eaten in moderation.

A FEW GENERAL TIPS

Eat as often as you want.
Never skip a meal.
Skipping meals is a big mistake, often made with good intentions. However, this can easily destabilize the weight loss process. The missed meal is compensated for during the next, larger meal, and, accordingly, the body will strive to extract the maximum calories from it.
Drink water during meals.
Enjoy all the product categories on my list.
Always have foods from the 8 previously identified categories on hand in your refrigerator to add variety to your diet.
Before you eat any food, make sure it is included in the list.
To be absolutely sure, keep a list of allowed foods with you, especially in the first week of the diet - it is very simple and comes down to a few main categories: lean meats and organ meats, fish and seafood, poultry, ham, eggs, dairy products and water.
Don't forget about breakfast.
Problems often arise with breakfast because the French, unlike the Anglo-Saxons, do everything to avoid protein foods in the first half of the day. But we are talking about a pure protein diet. Coffee or tea - with or without sweetener - can be diluted with skim milk. You can add low-fat dairy products, eggs, slices of turkey or lean ham to your breakfast, which have a much higher nutritional value than baked goods and chocolate-covered cornflakes, which are undoubtedly more filling and stimulating.

Pierre Dukan is a French doctor of venerable age. He is seventy-three years old, but he looks youthful, fit, energetic and active, which he says he owes to his own nutritional system. Many celebrities are known to adhere to it. It is believed that it was she who helped the Duchess of Cambridge and her mother Carol Midolton lose weight before the wedding, as well as get Jennifer Lopez back into shape after giving birth. Many people are looking for the Dukan diet on VKontakte and other social networks in order to lose weight using his method. You can also get acquainted with the diet on dukandiet ru, and learn about Pierre Dukan on Wikipedia.

Nutrition features according to Dukan

The Dukan diet gained worldwide popularity in 2000 after the publication of the book “I Can’t Lose Weight.” In it, the little-known French doctor Pierre Dukan explained why it is extremely difficult for some people to lose weight, and why it quickly returns after a strict diet.

According to Dukan, the human body contains a certain supply of cells capable of storing fat. Each person has a different amount, some have more fat cells, others have less. Those who “own” a large supply of such cells have a much higher chance of becoming overweight. Additionally, when a fat cell is unable to accommodate the fat it has stored, it begins to divide. And the amount of fatty tissue increases exponentially.

Diet principles

Based on this, Pierre Dukan made conclusions that formed the basis of his nutritional system.

• Fighting obesity by reducing calories is useless. You can't just reduce your caloric intake for a while. When you return to your usual diet, your weight will return to its starting point. You should adhere to a diet in which a person simply cannot accumulate fatty tissue and constantly consolidate the result obtained.
• You should not limit yourself to products and their quantity. The French diet of Pierre Dukan categorically refutes the effectiveness of mono-diets. You cannot limit yourself to any one product, as a breakdown will definitely occur. The Dukanist diet includes one hundred products, including meat, vegetables, and dairy products. There is plenty to choose from! In addition, there are no restrictions on the amount and time eaten. Eat enough to feel full, when you need it.
• Going beyond what is “permissible” is dangerous. Before starting a nutrition course, Pierre Dukan recommends clearing the kitchen cabinets and refrigerator of prohibited foods. And leave only what you can eat safely and without restrictions. In this case, you will not be tempted to eat something wrong.
• You can't do without bran. Oat bran is a key element in the Dukan diet. They should be present in the diet daily. The author considers them as confident assistants in weight loss, as they perform several tasks. Firstly, they provide quick saturation: bran is hygroscopic and absorbs water in a volume twenty times its own. Eat just one and a half tablespoons of the product, drink a glass of water, and your stomach will already have three hundred grams of nutritional mass that will not allow you to feel hungry. Once in the intestines, they reduce the absorption of sugars and clean out toxins from it, take away undigested food particles, thereby reducing the overall calorie content of the diet.
• Physical activity is important! A nutritionist is not telling you to leave your favorite couch and spend hours in the gym. But without physical activity it will be extremely difficult to achieve the expected result. There is a high probability that you will reach the “critical point of unburned kilograms”, which is difficult to overcome. This reduces motivation and forces you to give up a healthy diet. But movement and physical activity make the body work in a completely different way. Start small: walk at least twenty minutes a day. Do squats and abdominal exercises at home. For young people, it is enough to start with twelve squats and thirty abdominal exercises. For people over the age of fifty, you can reduce the initial physical activity by half. Increase it gradually.

The diet involves a gradual transition from one stage to another. The author distributed the phases as follows:

• attack - major weight loss, lasts up to five days;
• alternation - continuation of weight loss, lasts until the desired result, possibly several months;
• consolidation - fixation of results, duration is calculated using the formula ten days for each kilogram of weight lost;
• stabilization - preservation and maintenance of results throughout life.

Each phase has its own list of products. The intensity of weight loss is determined by compliance with the main principles of the diet.

Detailed description of unknown facts

The Dukan diet is actively popularized around the world. Its author travels a lot and gives interviews, attracting followers in different countries. Recently, a beautiful legend even appeared about how an ordinary doctor from Paris came to understand the correct concept of losing weight.

One day, an obese patient came to Dr. Dukan. She asked the doctor to choose a diet for her to lose weight, but with a condition. The woman was ready to give up any food except meat. The doctor thought about it and advised her to eat only lean meat and drink a lot of water. In a week, the woman lost five kilograms.

The medical community has formed an ambiguous attitude towards Mr. Dukan's nutritional system. Despite the fact that the number of its supporters exceeds twenty million in different countries, there are facts that are not known to the general public.

• The protein diet of Pierre Dukan is a successful commercial project. The author began developing it in 1975, while working as a simple therapist in Paris. Over the course of twenty years, the project was “honed” until it arrived at its modern form. His first “swallow” was the book “I Can’t Lose Weight,” the circulation of which in many countries was second only to the circulation of publications about Harry Potter. In subsequent years, other books were published, designed to “fill the gaps” in understanding the methodology. A little later, the diet’s official website was created, with more than thirty thousand people subscribed to its newsletter. Supermarkets and pharmacies offer more than fifty products designed specifically for this nutritional system. Every year, a successful commercial project brings the author about one hundred million euros.
• The principles of nutrition according to Dukan are dangerous. Doctor Luris Aronie stated this at an international symposium on healthy eating in 2013. In his opinion, the abundance of proteins in the diet is detrimental to the kidneys; in the future, it can lead to a failure in their work and the need to replace their functions with dialysis. And American professor Walter Longo compares the dangers of such a significant consumption of animal proteins with the dangers of smoking. And he strongly does not recommend following such a diet for middle-aged and elderly people, as it increases the risk of dangerous diseases and reduces life expectancy.
• Harmful diet. A commission of specialists from the United States who studied the effects of different diets on human health noted the dangers of this food system. According to doctors, the Dukan diet can harm health at each of its stages. The only exception is the last one, which is why the concept is recognized as one of the most harmful diets in the world.
• Not the most effective weight loss system. In 2013, a commission of twenty-two doctors and nutritionists from the United States assessed the effectiveness of twenty-five of the most popular diets. According to the commission's findings, the Dukan diet is ranked twenty-fourth in terms of total points. The diets were assessed for short- and long-term weight loss, ease of adherence, nutritional safety, and compliance with diabetes and cardiovascular disease.

Conflicting information about the effectiveness of the nutrition system and its harm to health has been repeatedly refuted by the author of the method. In one of the interviews, he focused on the fact that his diet is mistakenly called protein.

“The various studies on the dangers of protein are not relevant to my diet,” says Pierre Dukan. - I offer protein-rich meals only for a few days, only four, no more than five. I do have a lot of protein-rich foods in my diet, but in addition to them, I recommend eating as many vegetables as possible.”

According to Pierre Dukan, he does not recommend a protein-rich diet to everyone, but only to those who are seriously overweight. It is important to understand that obesity poses a threat to quality and life expectancy. If you are obese, eating protein for a few days is much less evil than taking medications or fasting.

Stage one - Attack

Doctors consider this stage the most dangerous for health. Pierre Dukan himself agrees with the general opinion, therefore he gives clear recommendations for its observance.

• Calculate excess weight. To calculate your weight, you can use the free calculator available on Dukan’s official website. The calculation is carried out free of charge by filling out a form in Russian. After entering the data, a letter with the information you need will be sent to your email. You can also obtain averaged data yourself. To do this, subtract one hundred for men and one hundred and ten for women from height in centimeters. Thus, the weight for a woman with a height of 164 cm should be 54 kilograms.
• Stick to the Attack phase for no more than the recommended period. There is a common belief that in this phase a person can immediately achieve the desired weight. This is not only impossible, but also dangerous! During the “Attack”, from one to six kilograms are lost. Observe the duration of the phase according to the table.

• Control your condition. The danger of this stage is the consumption of only animal proteins. This puts a lot of stress on the kidneys and causes dehydration. According to a number of experts, this is precisely what is based on the rapid weight loss of the first week of the diet. It has a motivating effect, demonstrating that weight is beginning to fall. At this stage it is important to drink a lot. Drink at least one and a half liters of fluid per day.
• Eat oat bran. Consume one and a half tablespoons of the product per day with plenty of water. This can be either a snack or a replacement for one of the meals.

Why does Pierre Dukan's diet for weight loss start with proteins? Its author believes that animal proteins are the optimal food for humans. Our body has been familiar with it since ancient times, and modern fast foods and sweets are not acceptable, since their formulas are foreign to our body.

In addition, proteins are among the most difficult to digest foods. The body spends an incredible amount of energy on their digestion, which eliminates the possibility of transforming excess calories into fat tissue. It is only important to get pure protein, without fat or with a minimum amount of it.

Authorized Products

At this stage, you will become familiar with the main list of permitted products in detail. It contains seventy-two ingredients of animal origin.

• Meat. Beef tenderloin and lean fillet, roast beef, steak, escalope. It is allowed to eat rabbit meat and beef by-products: tongue, kidneys, liver. Chicken, turkey and pork can be consumed in the form of lean ham. The diet may include chicken liver, as well as lean poultry meat: quail, pigeon, guinea fowl, ostrich, cockerel.
• Fish. Fatty fish can also be consumed, since the composition of its fat is radically different from that of the animal. Include mackerel, cod, hake, saury, herring, flounder, whiting, halibut, and sea bream in your diet. Eat both small fish, such as sprat or sardine, and large river or sea fish: burbot, catfish, mullet, pike, trout, carp, sturgeon, tuna, salmon.
• Seafood. Eat crab meat, squid, and shrimp without restrictions. Include scallops, whelks, oysters, mussels, crayfish, lobsters, lobsters, and cuttlefish in your diet.
• Eggs. Eat up to two chicken or quail eggs daily. With high cholesterol, the number of yolks per week should be up to four.
• Dairy products. Homemade dairy products with high fat content are excluded. Your diet can only include completely skim milk, kefir, yogurt, cottage cheese, and curd cheeses.

At first glance, there are a lot of products, and there shouldn’t be any problems with choosing. But you may have some difficulty in what you can eat.

What to cook

Dr. Dukan was repeatedly asked what could be used to replace products from his approved list that are not available to most residents of the CIS countries. After all, many ingredients are not easy to buy in stores, some of them are generally considered a gastronomic luxury.

In response to this, the author advises Russians to eat foods that are familiar to them. “If Russians preserved their gastronomic traditions, and did not follow Western trends, you would not have an obesity problem in your country,” comments Pierre Dukan.

• Choose what you can afford. As for meat products, we always have access to chicken and turkey, lean beef and pork. Sometimes you can treat yourself to rabbit or quail meat. There will also be no problems with purchasing offal. It’s the same with fish: the abundance of river fish successfully replaces the inaccessibility of ocean fish. But in the choice of seafood we are more limited. But there is no need to worry about this. Eat mussels and squid, which can be bought frozen in any supermarket.
• Cook with minimal salt. You can salt your food, but only a little. But sugar must be eliminated from the diet completely.
• Food can be prepared the way you like. French nutritionist Pierre Dukan does not prohibit frying meat and fish. You just need to reduce the amount of vegetable oil for frying. Drop a little oil into the pan and rub with a napkin. It will absorb excess, but prepare the surface for frying. Products can also be boiled, steamed, stewed, or baked. Before cooking poultry, remove the skin.
• Use spices. You may feel that your food has become bland due to lack of salt. Diversify flavors with spices: vinegar, mustard, onions and garlic, dry herbs, ground seasonings.

The table is an example of a menu for a week of the Dukan diet at the Attack stage.

You can change the products on the menu at your discretion, replacing meat dishes with fish, using cottage cheese in its pure form and in casseroles and cheesecakes. The diet does not indicate fluid intake, but you should remember that between snacks you should drink a lot of water, at least one and a half liters per day.

Stage two - Alternation

The main weight loss occurs in this phase. Its duration is not regulated. In theory, you should stick with it until you reach your ideal weight.

Here are the basic principles of this phase.

• Add vegetables. Fiber-rich foods are added to the exclusively protein diet. These are vegetables and greens. In total, Dr. Dukan allows the addition of twenty-eight new products, which makes the diet more balanced and varied.
• We alternate protein days with mixed ones. Protein days are periods when you continue to eat only animal proteins. Mixed - when vegetable products are added to protein products. Alternation schemes are selected individually. Use the table to determine your rotation pattern.

• We eat more bran. Increase your daily intake of the product to two tablespoons.
• We drink more liquid. It is optimal to bring the daily intake of water and tea to two liters.

During the Alternation stage, weight loss occurs steadily, but not intensively. The average is one kilogram per week. Therefore, you will need to be on a diet in this phase from several weeks to several months.

Authorized Products

You can continue to eat all the foods you are familiar with from the previous stage. The new one adds vegetables and all types of greens without exception.

Introduce seasonal vegetables into your diet: cucumbers and tomatoes, eggplants and zucchini, all types of cabbage, beets and carrots. Consume all types of onions, mushrooms, celery and asparagus. Try those vegetables that you were indifferent to before, for example, turnips and radishes, green beans. Healthy and tasty greens: spinach, sorrel, lettuce, cilantro, dill, parsley, green onions.

Despite the fact that all vegetables are healthy, some of them are prohibited because they contain a lot of starch and are therefore too high in calories. This applies to peas and beans, potatoes, and corn.

All the spices that you can use in cooking remain in the diet. Add new products to them:

• low-fat cocoa is one of the Dukan products; it is impossible to find it in our stores;
• starch - will help in preparing vegetable dishes;
• cream - regular with up to four percent fat or soy;
• cheese - up to six percent fat, an incredibly rare product;
• white and red wine - up to three tablespoons;
• ketchup.

During the day you can eat no more than two new foods. The norm for everyone is up to two tablespoons per day.

What to cook

In this phase, food preferences and habits are usually formed, so the use of vegetables and herbs, some new products allows you to create a more or less complete diet without the risk of breakdowns. According to reviews from those who have lost weight, the Dukan diet at this stage may include the following diet.

Table - option of the Dukan Diet menu for the week of the Alternation stage.

This diet is suitable for alternating one after another. For other regimens, combine protein and mixed days in the required sequence.

Stage three - Consolidation

During this stage, weight loss occurs slowly. On average, he loses 0.4 kilograms per week. But the author notes that the task of the stage is not to continue to lose weight, but to consolidate the result obtained and maintain it for a long time, not allowing the weight to return.

Here are a few features of the Consolidation stage.

• Add starchy foods. You may gradually introduce foods that you traditionally consumed before, such as regular bread, pasta and potatoes, into your diet. But they should be used in moderation, not constantly.
• We increase the volume of bran. Increase your daily intake to three tablespoons of this valuable component.
• We eat honey. A new element of the nutrition system that will brighten up the complete absence of sweets in the diet. Now you are allowed to eat up to three teaspoons of this healthy and tasty product.
• We're having holidays! Returning to the usual diet, according to the author, is impossible without some indulgences. Holidays or "feasts" are meals during which you eat whatever you want. Absolutely any products in any quantity. It is important to remember that a “feast” is one meal, and not the whole day. And you can repeat it only twice a week and not for two days in a row.
• Let's return to the attack. This must be done once a week. You can choose any day convenient for you and any menu from the first phase.

The duration of the stage is individual. According to those who are losing weight, they have to spend quite a lot of time on Consolidation. But the presence of new and familiar products, the opportunity to deviate a little from the diet eliminates the psychological discomfort of the stage.

The duration is calculated using the formula - 10 days for each kilogram lost in the second stage. That is, if you lost 8 kilograms during Alternation, you will have to spend 80 days in the Consolidation phase.

What to cook

The kilograms will not return if you follow the recommended diet. Your constant companions are all protein products from the Attack phase, all plant products from the Alternation phase.

Include new components in the power system:

• fruits, except bananas and high-calorie grapes;
• legumes, potatoes and pasta - consume no more than twice a week;
• cheese - up to forty grams;
• bread - up to a couple of slices per day.

Table - approximate diet for a week of the Consolidation stage

At this stage, you can use the usual recipes that made up your diet earlier. Cutlets, meatballs, meatballs, all types of baked and stewed meats, fish, seafood are complemented with vegetables, fruits and berries. In fact, the diet ceases to be perceived as any kind of dietary restriction.

Stage four - stabilization

Mr. Dukan himself calls this stage the habit of not only eating right, but also leading a healthy lifestyle. How long should you stick to it? As long as you want to stay slim, healthy and attractive, that is, always.

Follow the basic requirements of this stage.

• Include any foods in your diet. Or continue to eat according to the “Reinforcement” menu. This is the best way to keep your body in shape and protect it from gaining excess weight.
• Organize one “Attack” per week. For one day, eat only protein foods.
• Continue to eat bran and drink a lot. The norms remain the same - three tablespoons of valuable fiber and two liters of water per day.
• Pay attention to physical activity. The more you move, the better you will feel. Walk, avoid elevators, and do simple exercises at home.

During the Stabilization stage and even earlier, you may lose the feeling of being on a diet. Sometimes situations arise when permitted products are not available to you, for example, at a corporate event or family party. Remember that you can arrange “feasts” for yourself, this is not prohibited. But after relaxing, return to the protein menu for one day.

Is Pierre Dukan's protein diet effective? Undoubtedly. It helps you lose extra pounds. But it shouldn’t be considered suitable for absolutely everyone. According to the author of the method, he can recommend sticking to clean “protein days” only for obese people, whose excess weight poses a threat to health and life. Only the third stage of the diet can be considered more adapted to the real needs of the human body.

People's results (photos)

Look at the results achieved by people who tried the Dukan Diet.

Pierre Dukan's book “I Can't Lose Weight” is dedicated to the painful topic of our time - weight loss. The name of this man, the creator of a special weight loss system, is known all over the world. According to reviews, celebrities and ordinary people lost weight using the Dukan method, and in total there are about 5 million of these people!

Previously, humanity lived in conditions of constant shortage of resources and food, but now we have to live in abundance. In a short time, everything has changed a lot, except for the processes that occur in our body. And now the body, unprepared for such an abundance of food, does not know how to get rid of the excess.

The author offers his four-step method of combating excess weight. He immediately warns that this process is quite long, but the extra pounds have been gained for more than one day, and for some even more than one year. Therefore, it would be foolish to think that in a couple of weeks you can get rid of all this burden and completely rebuild your body.

All the stages that the author suggests must be completed in order, without skipping any. Otherwise there will be no result. Puyer Dukan knows for sure that it is not only the ability to lose weight that is important, but also the ability to maintain the result. And he pays a lot of attention to this topic.

The author gives the main preference to protein foods; gradually he teaches what, how and when to eat. The book provides a list of foods that need to be included in the diet. Thanks to the huge number of recipes, this will not be difficult to do. This way, you can eat your fill of a variety of delicious foods and still lose weight. It is not surprising that the Dukan method is so popular.

On our website you can download the book “I Can’t Lose Weight” by Dukan Pierre for free and without registration in fb2, rtf, epub, pdf, txt format, read the book online or buy the book in the online store.

Dr. Pierre Dukan is a French nutritionist, the author of 19 books, including the famous bestseller “I Can’t Lose Weight,” in which he, already a well-known specialist in France, summarized the results of his many years of practice and outlined in detail the theory of his system. This book has been sold all over the world, in more than 10 million copies, but has only now reached Russia..

4 KEY EXERCISES FOR LOSSING YOUR BODY

Too much choice makes it difficult to choose

Throughout my medical practice, I have found that reliable, authoritative, but simple and specific instructions, without ambiguity, improve control and facilitate compliance. Therefore, I have selected 4 effective exercises that are best suited to solving the following problems:
First problem: weight loss from the widest range of muscle sectors and the intensity of calorie burning due to their work.
And the second problem: how to prevent sagging skin after losing weight, since many patients who have lost weight often complain of sagging and sagging skin in the abdomen, arms, buttocks and thighs.

Four vulnerable areas of a losing weight body

At 8 kg, a competition begins between the fat being burned and the skin shrinking. Indeed, the fat melts faster than the skin can shrink, and the picture is not very attractive. This problem is more likely to occur in areas where the skin is thinner.
There are 4 problem areas that women complain about most often (loss of elasticity and excess skin):

Abdominal area (flabby hanging belly). When you lose weight, the loss of weight and fat tissue affects both the outer part of the fat just under the skin and the inner part surrounding the muscles. When fat goes away, the muscles become less tense, and as a result, the skin on the abdomen becomes slack and flabby, and the abdomen itself protrudes a little forward. And when external fat melts, it is the skin that suffers, losing its firmness and elasticity. After losing weight, the skin recovers, but very slowly, it takes 6 months to reach its best tone. There is no need to hope for quick improvements and there is no need to do anything radical for this. As for the abdomen, which protrudes slightly forward, this is due to a weakening of the muscle wall. To tone it up and regain a flat and muscular stomach, you need to work on your abdominal muscles by pumping up your abs.

Hands. It is women with large, big hands who complain about their softening when losing weight. After weight loss, the arms become less voluminous and the skin on them sags

- saggy and loose buttocks. A city dweller who leads a sedentary life, losing weight, very quickly loses the fat pad of the gluteal muscles. As a result, he gains soft and saggy buttocks, which deprive him of sexual attractiveness;

- relaxed hips. This applies mainly to women, whose excess weight is concentrated mainly in the lower body, in the hips and knees. When weight loss is significant, thinner thighs are less elastic, and the same can be said about the skin.

Exercise No. 1

I first came up with this exercise for myself and have been using it for 20 years. I have been prescribing it to my patients for the past 3 years, most of them have already taken it. Besides walking, there is only one mandatory exercise that you must do, and I kindly ask you to include it in your daily exercises. Why? Because it is simple and easy to do. This makes it very easy to incorporate it into your daily life. Short and quick, it can be done in bed in the morning after waking up or in the evening before bed. It is extremely effective. And finally, it allows you to use a very wide range of muscle groups: abdominals, thighs and arms. See for yourself!

You can use physical activity as a tool to quickly return to the starting point of the diet: 20 minutes of walking allows you to neutralize, for example, a glass of wine or 3 pieces of chocolate

Starting position - lying in bed after waking up or having breakfast. Use a bolster or pillow to create a comfortable inclination. Lie on your back with this cushion under your torso.

1) Bend your knees, lifting them up, and keep your hands at your knees, supporting them.
2) In this position, bring your torso upright using your abdominals without using your arms.
3) Then lower yourself onto a pillow or bolster. Repeat this exercise 15 times without using your hands.
4) Do another 15 reps, squeezing your biceps.

Total - 30 times. In the evening, repeat the same series - this will give you 60 movements, and from the first day you will acquire the basis of stability for your abdominal wall and your biceps.

Every day, try to do a little more by adding 1-2 movements to the abdominals and arms in the morning and the same in the evening, that is, 31 + 31 on the 2nd day, 32 + 32 on the 3rd day and 36 + 36 at the end of the first week .
The goal is to get to 70 + 70 by the end of the first month and eventually to 100 in the morning and 100 in the evening. At this point, 200 repetitions will only take 3 minutes of your time. You can see for yourself that this is not a very burdensome task.
You will understand how effective this activity is by examining your stomach after a month, which instead of flabby and bulging will become elastic and flat.

Exercise No. 2 - for the gluteal muscles

This exercise has become another reflex of mine, I also perform it every day immediately after the first, in bed after waking up, it is a logical addition to the first. It is amazingly effective, every morning and every evening I feel its immediate results. With such exercises, the front side of the thighs warms up very quickly, very strongly, and I feel how all the main muscles are toned. It activates not only the hamstrings, but also the hamstrings and arm muscles. Let's try.

Starting position - take a bolster or pillow, lying on it, place your tense arms along your body on the bed.

1) Bend your knees. Place your feet and knees together. As you exhale, lift your hips up to form a bridge. The hull should form a straight line in the bridge.
2) Hold this position for several seconds, lifting your buttocks up.
3) Then lower yourself to the starting position and quickly rise again and take the same position, trying to make the bridge straight. Repeat the exercise 30 times.

Repeat a series of these exercises in the evening before going to bed. This will add you another 60 exercises per day, that is, no more than 1.5 minutes. If you are not able to perform these 30 exercises, it means that you have a very heavy pelvis and an insufficient muscle base, atrophied by a sedentary lifestyle. In this case, don't worry: reduce the number of movements and know that these muscles will adapt over time and you will be able to do the exercise as expected. Try to do at least 10 exercises in the morning and evening, as you really need it. Then, as with the previous exercise, try to add one set each day to one day reach 100 in the morning and 100 in the evening. At this stage, you will find that your torso and pelvis, which have lost weight, will gain elasticity.

Our society tends to tolerate general excess weight.
You, of course, hear speeches from ministers and high-ranking officials warning against excess food and a sedentary lifestyle, but they do nothing to prevent it.

Exercise No. 3 - for the hips

This exercise is of double interest because it burns the most calories and mobilizes the largest muscle, the quadriceps, which, as its name indicates, consists of four muscle bundles. On the other hand, cellulite most often appears above this muscle, and even the slightest weight loss can easily reduce it.

The goal of this exercise is to simultaneously burn calories and gain firm, toned muscles after losing weight. It involves all the thigh muscles, which is a lot for one exercise.

Starting position - stand on your feet, if possible, in front of a mirror.

1) Grab the edge of a table or sink, spread your legs slightly and straighten your shoulders.
2) Slowly begin to squat, bending your legs until your buttocks touch your heels.
3) Then rise to the starting position.

This is a difficult exercise, but extremely highly efficient. It depends on your weight, its location and the degree of your training. If you weigh more than 100 kg, it will be difficult for you to do even one such exercise. In this case, do what you can, and you will see that as you gradually lose weight through diet, you can get to one, then two, three or more squats a day. When you complete a series of 15 squats, you will already be close to your optimal weight.

Remember to add one set every day. Once you reach a series of 15 exercises, aim for 30, but don't worry - you have time. Once you reach 30, you will feel that you have gained firmer thighs, and meanwhile the 8 muscle bundles will continue to work, gradually burning calories day and night.

I HAVE ANOTHER GOOD NEWS FOR YOU. THE POINT IS THAT WHEN YOU PERFORM PHYSICAL EXERCISE, MUSCLES BURN CALORIES AND YOU KNOW THIS PERFECTLY. But you are probably unknown that even when the exercise is finished, the muscle continues to consume calories, of course, much less than during physical effort, but continuously, day and night, within 72 hours. SO IT MAKES SENSE TO MOVE EVERY DAY.

Exercise No. 4 - for arms

A woman's hand is a very sensitive indicator of excess weight and skin condition. There is symmetry in the distribution of cellulite on the thighs and arms. Most women with cellulite on their thighs also have very powerful arms. When losing weight, they lose fat more easily in the arms than in the hips. Because of this, their thinner arms lose tone and become flabby, and women experience this very hard. There are not many solutions in this area - surgery is contraindicated as it leaves too much scarring. But there is a huge selection of physical exercises. I have chosen one of them and offer it to you. This exercise is my favorite because it is very simple and effective.
This exercise has the advantage of working two muscles, the biceps on the front of the arm and the triceps on the back, to strengthen the muscles and tighten the skin in the fleshy part of the arm.

Starting position: Take a 1.5-liter water bottle or one dumbbell of the same weight.

1) Curl the dumbbell or bottle until the dumbbell is close to your shoulders. Start with your palm facing inward. As you lift the dumbbell, rotate your hand so that your palm is facing up.
2) Slowly lower the dumbbell and repeat.

This exercise should be performed 15 times for each arm to achieve sufficient muscle growth and get rid of sagging skin.
Try to reach the limit of your capabilities and, if you feel capable, feel free to go further.

When you do 15 movements for each hand daily for a week, try to perform a series of 20 repetitions, after a week - already 25, to reach 30 movements at the end of the first month. On the other hand, remember that the skin of a person who has lost weight takes 6 months before it tightens again, so you should not expect miracles right away.

THE GOAL OF THESE FOUR EXERCISES IS TO STRENGTHEN YOUR MUSCLES, STRETCH YOUR INNER HIPS AND ARMS AND RECOVER FIRM AND SMOOTH SKIN.

1) Don't forget about the wonderful benefits of simple walking, even 20 minutes a day will speed up weight loss and give you the motivation to continue.

2) It is especially important to include walking at the stage of weight consolidation, when the risk of a plateau effect is very high, since the introduction of physical activity will give you additional body reserves for burning calories.

3) Introduce the 4 simple exercises you learned about in this chapter and you will quickly get not only your ideal weight, but also elastic hips, buttocks and slender arms.