Dukan Diet: What is it? it works? how-to, menu and benefits
Meet the Dukan Diet Learn How to Lose Weight Quickly , because with the Dukan Diet it has the ability to make you lose weight in a simple way and without the accordion effect.
Created by nutritionist Pierre Dukan, the Dukan Diet that bears the surname of its creator, in addition to making you lose weight , one of its main characteristics is to end the accordion effect, one of the ghosts of those who usually go on diets .
This food plan was created in France and was so successful that it traveled the world, being the darling of many celebrities such as singer Beyoncé, Princess Kate Middleton and actress Pelelope Cruz.
Today he is also one of the favorites of Brazilians. Interested? Then learn more about the Dukan Diet and Learn How to Lose Weight Fast:
The Dukan slimming process involves ingesting large amounts of proteins that are directly related to weight loss .
Another pillar of the Dukan Diet is the daily practice of physical activity.
In addition, it is necessary to consume oat bran , to maintain a good amount of fiber in the menu .
The Dukan Diet is divided into four phases and its main objective is to reach the desired weight and control it in the long term.
One of the advantages is that its fans can eat as much as they want, that is, without restriction of quantity.
With a list of approved foods , including multiple menu choices for meals and even a list of allowed snacks, a person can kiss calorie counting goodbye.
The Four Phases of the Dukan Diet
The method consists of following two phases to lose weight and two to maintain the lost weight, quickly and sustainably at the same time.
See what these steps are and understand how they work on the Dukan Diet :
1- Dukan Diet Phases:
Attack: This phase is the Pure Protein (PP) phase and causes rapid weight loss.
It has 66 protein-rich foods with no limits on quantity, that is, there is no reason to be afraid of feeling that feeling that you will not be able to complete the process, common in other diets .
In addition, a person should consume 1 and 1/2 tablespoons of oat bran daily, 2 liters of water and 20 minutes of walking every day.
2- Phases of the Dukan Diet:
Cruise: In this phase, the consumption of proteins is maintained, adding the consumption of 34 vegetables, also at will.
Weight loss is moderate but constant, reaching an average of 1 kg per week, until the person reaches the ideal weight.
Oat bran consumption increases to 2 tablespoons daily, while walking time becomes 30 minutes every day.
3- Phases of the Dukan Diet:
Consolidation: This step was created to avoid the accordion effect and, as it is longer, it aims to create a new eating habit.
The duration is 10 days for every kilo lost. That is, if a person has lost 10kg, they must follow them for 100 days.
At this stage, several other foods are introduced, such as cheese , whole-grain breads, fruits , carbohydrates and gala meals (starter + main course + dessert + glass of drink, which can be alcoholic) per week. That is, the person already has access to all foods, but will learn that they need to eat them in a moderate way. Thus, consolidation leads to stabilization of lost weight.
4- Phases of the Dukan Diet:
Stabilization: With the new established weight, the person can eat normally, without gaining weight again, provided that they follow three indispensable rules: protein Thursday – which only foods rich in protein are ingested – , 3 tablespoons of oat bran daily and 20 minutes of walking a day. This “rule of three” must be followed for the rest of your life as a way to control and maintain the pounds that have been lost.
In the first week it is possible to dry up to 5 kg, and in phase 2, an average of 1 kh per week is lost until reaching the desired weight. Already in phase 3, you still lose weight, but more slowly. Cristiane reinforces that it is necessary to drink at least 2 liters of water a day between meals.
Dukan Diet Learn How To Lose Weight Fast! # DAY 1
Attack:
Breakfast
Morning snack
- Polenguinho light
- 2 Brazil nuts
Lunch
- Ground beef roulade with turkey breast and white cheese
Afternoon snack
- 1 pot (170g) of low -fat plain yogurt
- 1 cup of hibiscus
Dinner
- Grilled hamburger with cheese and turkey breast
Supper
- 1 pot (170g) of low- fat yogurt
Dukan Diet Learn How To Lose Weight Fast! # DAY 2
Attack:
Breakfast
- Turkey breast roll with ricotta
- 1 pot (170g) low- fat plain yogurt with cinnamon
Morning snack
- 1 pot (170g) of yogurt
Lunch
- Free-range chicken medallion
Afternoon snack
Dinner
- Kani kama
- Shrimps in garlic and oil
Supper
- 4 boiled egg whites
Dukan Diet Learn How To Lose Weight Fast! # DAY 3
Cruise:
Breakfast
- 1 pot (170g) of low- fat yogurt
- Turkey breast
Morning snack
- 1 pot (170g) of low- fat yogurt
- 2 Brazil nuts
- 1 cup of green tea and white tea
Lunch
- Tomato stuffed with seasoned ricotta
- Grilled chicken
- green leaf salad
Afternoon snack
Dinner
- Baked kibbeh with white cheese
- green salt
Supper
- 1 pot (170g) of low- fat yogurt
Dukan Diet Learn How To Lose Weight Fast! # DAY 4
Cruise:
Breakfast
Morning snack
- Ham and cheese rolls
- 1 cup of green tea and white tea
Lunch
- Steak roll with turkey breast
- Assorted salad with raw vegetables
Afternoon snack
- 3 nuts
- 2 Brazil nuts
- 1 pot (170g) of low-fat yogurt with 2 tablespoons of rolled oats
- 1 cup of hibiscus
Dinner
- Lasagna, eggplant or zucchini
Supper
Dukan Diet Learn How To Lose Weight Fast! # DAY 5
Cruise:
Breakfast
- Bauru light without bread (microwave for 30 seconds white cheese , turkey breast, tomato and oregano)
Morning snack
- Polenguinho light
- 1 cup of green tea and white tea
Lunch
- 1 grilled fish fillet with cottage sauce and parsley
- Green salad and vegetables
Afternoon snack
- Dukan bread
- 2 slices of turkey breast
- 1 cup of hibiscus
Dinner
- Pizza without dough (microwave for 1 minute tomato , cheese, light tuna, peppers, onion and oregano)
Supper
- Polenguinho light or white cheese
Dukan Diet Learn How To Lose Weight Fast! # 6TH
Consolidation / Stabilization
Breakfast
- 1 slice of wholemeal bread with 1 slice of white cheese and 1 slice of turkey breast.
Morning snack
Lunch
- 2 tablespoons of brown rice with vegetables
- Green salad and raw vegetables
- 1 large portion of meat
Afternoon snack
- 1 slice of white cheese
- 1 fruit
- 1 cup of hibiscus
Dinner
- 1 slice of wholemeal bread
- Vegetables omelette
Supper
- 1 fruit
Dukan Diet Learn How To Lose Weight Fast! # DAY 7
Consolidation / Stabilization
Breakfast
- 1 pot (170g) of low-fat yogurt with 2 tablespoons of light granola
Morning snack
- 1 pera
- 2 Brazil nuts
- 1 cup of green tea and white tea
Lunch
- 1 tablespoon brown rice
- 2 tablespoons beans
- Green salad, steamed vegetables, hearts of palm and tomato
- 1 large portion of meat
Afternoon snack
- 1 pot (170g) of low -fat plain yogurt
- 1 fruit
- 1 cup of hibiscus
Dinner
- light tuna sandwich
Supper
- 1 light yogurt
Some tips
We have separated some important tips for those who want to know How to Lose Weight Quickly Using the Dukan Diet , so check out these tips for the Dukan Diet now :
- Physical Activity: The orientation is to do about 20 to 30 minutes of walking a day. This exercise can be done even by those who have never practiced any type of physical activity, and the advantage is that it makes you less hungry than other types of exercise.
- Hydration: Remember that activity and oat consumption should be interspersed with water intake . Without it, the kidneys become overloaded with fat-burning impurities.
- More Fiber: Because it has fewer carbohydrates and higher fiber content , in addition to other benefits, oat bran is one of the secrets of the Dukan Diet .
- Attention: Ideally, those interested in following the program seek professional guidance to check for possible side effects.