Nutritionist from France, Pierre Dukan, the author of a popular diet, who developed his own system for losing excess weight, published a book “350 recipes for the Dukan diet”, which can be downloaded. The nutritionist claims that the taste of a dish is important to everyone, and people on a diet feel it most strongly, which is why a book was invented that contains 350 recipes for Dr. Dukan’s diet. You can and should lose weight with style!
The essence of the book
An assistant in achieving an ideal figure is Dr. Dukan’s book, containing 350 recipes. The book can be downloaded or purchased in print, both types are convenient to use. The text is easy to read and outlines the main thoughts during the cooking process. Advice is given on combining products, benefits and harms.
To prepare dishes, you don’t have to stand at the stove for several hours, because the recipes are interesting, even a novice housewife can handle it. There is no difference in taste between regular food and the recipes suggested by the Dukan diet book. Among 350 recipes, everyone who is losing weight will find something to suit their taste.
The book is useful for those who live according to the principles of the Dukan diet, and for those who are learning to eat healthy. Over time, it becomes so much a book for generations who care about their own health.
The book introduces you to a variety of recipes for the tasty and healthy Dukan diet, which improves your mood and taste of life. Literature consists of a menu containing:
- 52 protein-rich vegetable dishes. Replenish the body with microelements and vitamins;
- 210 main dishes consisting of natural products: eggs, seafood, fish, meat, poultry. The diet contains recipes that are rarely found in cookbooks for losing weight - these are sandwiches, pizza, nuggets and even dumplings;
- 67 sweet dishes, including pastries and desserts;
- 21 sauce recipes that the discerning gourmet can enjoy and satisfy.
The book is designed colorfully, brightly and intuitively. The quality of printing perfectly reflects the completeness and richness of dishes, arousing appetite and the desire to quickly prepare and taste delicious food. Diet connoisseurs will rightfully appreciate the selection of recipes for each of the four stages contained in the Dukan four-phase system. If you download the book, the menu will be enriched, and you will enjoy food that is beneficial for your figure.
Four-step menu
People who pick up the publication for the first time or decide to download it on the Internet discover a lot of new things, and for some of them this is their first acquaintance with the Dukan diet. To get one step closer to a slim figure, you just need to download a book of 350 recipes for free and strictly follow the method, the rules of which are simple.
The program consists of four stages, the first two ensure weight loss, the others consolidate the result.
Natural protein products are the main components of recipes. The body is unable to independently produce all the necessary components to function properly. If the diet excludes the presence of protein, the skin begins to sag, the muscles become thinner, and tone is lost. A book of 350 recipes will help you avoid such problems.
Initial stage: Attack
Within 2-7 days, it takes from 1.5 to 5 kilograms. The deadline allows you to set the desired goal and motivates it with quick weight loss. Unlimited consumption of protein foods promotes weight loss. Carbohydrates for the body's performance are produced from fat deposits.
Stage next: Cruise
It is impossible to use only a protein diet; a person needs microelements, vitamins and other useful components. Vegetables are a source of nutrients that are allowed on the menu during this period. The duration of the period depends on the desire to lose a certain number of kilograms, on average - a kilogram per week. Food has a minimal amount of carbohydrates and fats, which are instantly processed during the weight loss process.
Penultimate stage: Consolidation
The goal is to keep the body from gaining lost fat deposits. Conventional methods do not always cope with the situation, but 350 Dukan recipes will help you avoid trouble. The consumption of pasta, cheese, cereals and even sweets is allowed in strictly specified quantities. To calculate the duration of the stage, there are 10 days per kg, in other words, if you decrease by 4 kg, the result is fixed for 40 days.
Final stage: Stabilization
The duration and nutrition are selected individually; for the result, its maximum extension is desirable. Once every seven days there is a protein day, and it is good to walk for at least 20 minutes every day. The doctor advises consuming three tablespoons of bran. If they are unpleasant in their pure form, bake pancakes, muffins, bread products or biscuits.
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.
- 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.
- 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.
Product selection
For the “Attack” stage: seafood, duck, goose and other types of poultry. It is useful to treat yourself to beef and tongue, raw and boiled eggs, and dairy products without fat. Use a saucepan, double boiler or grill, excluding options with the appearance of fat. Pickled cucumbers, garlic, onions and lemon will pleasantly enrich your diet.
For the “Cruise” stage: as for the “Attack”. Dishes with cabbage, asparagus, bell pepper. You can’t do without zucchini, green beans, celery, cucumbers, tomatoes, spinach. Allowed are crab sticks (8 pieces) per day, canned fish in its own juice. A small portion of olive oil, a spoonful of low-fat cocoa, and 50 ml of dry wine will not be superfluous. If you intend to lose a certain amount of weight, alternate days of protein and vegetables 5x5, 3x3, 1x1.
For the “Fixing” stage: add fruits (100 g), except grapes, cherries and bananas. You are allowed to pamper yourself with minimal consumption of spices, soy sauce, mustard, and dishes with gelatin. Enrichment of dishes with vinegar, adjika, bread. Twice per week, dishes with peas, potatoes, pasta, and rice are allowed. Once a week it is useful to return to the initial stage of the “Attack” menu, and once every four weeks during the day any food is allowed without restrictions on fat and carbohydrates.
For the “Stabilization” stage: that’s it, but leave one day a week for protein consumption.
Product restrictions: flour, starch and added cereals, fast foods, alcoholic beverages, fatty meats, butter. Fruits with high calorie content or with an abundance of carbohydrates are not allowed.
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
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ELECTRONIC LIBRARY ModernLib.Net
As I submitted the manuscript for I Can't Lose Weight to the publisher, I was well aware that I had just completed my life's work. I knew that I was presenting to my patients and future readers a new method of combating excess weight, created by me as a result of thirty years of daily medical practice.
My entry into dietetics drew the ire of my colleagues—ardent advocates and promoters of low-calorie diets, Lilliputian portions, and calorie counting. I proposed a diet based on proteins and allowing you to eat as much as you want, without the burdensome weighing of portions and calculating their calorie content. At that time I was very young, susceptible to criticism and could easily lose heart at the slightest failure. However, the effectiveness and simplicity of my method, its full compliance with the psychology of people suffering from excess weight, instilled confidence that I was on the right path and added strength to me for further work.
Being a naturally curious, inventive and creative person, I used these qualities to conduct research into the area I was very familiar with: people's attitudes towards their own weight. I spent years developing the concept of my diet and it was only through daily contact with patients and a tireless search for new ingredients that I was able to improve it.
I LEFT ONLY THOSE COMPONENTS THAT CONTRIBUTED TO THE EFFECTIVENESS OF THE DIET AND ALLOWED THE RESULTS OBTAINED TO BE PRESERVED FOR AS LONG AS POSSIBLE.
Thus, a nutritional method arose, which today I can with full conviction call my own development.
The response this diet received, its spread and popularity, the numerous expressions of sympathy and constant support from readers - all this filled my life with meaning. Whatever my ambitions and hopes while writing the book “I Can’t Lose Weight,” I could not even imagine that it would be read by such a huge number of readers, it would be translated into many languages and published even in such distant and exotic countries as Korea, Thailand and Bulgaria.
My method does not owe its popularity to the media: almost no one advertised the book. It was sold only because thinner readers and participants in online forums recommended it to each other. Recently, it has even been recommended by my fellow doctors. I began to accept that there was something in it that was beyond my understanding, some happy link that allowed the reader to receive the same compassion, energy and understanding that they feel in personal contact with a nutritionist. Since the book “I Can’t Lose Weight” fell into the hands of readers, I have received a huge number of letters of gratitude and evidence of the effectiveness of the diet. Among them were critical comments and advice on improving the methodology. In these letters, I am first of all advised to enrich the methodology with a set of physical exercises and new recipes for dishes. I wrote this book to satisfy the second wish. But don’t worry, I will also respond immediately to your first request!
For this publication, which contains recipes for dishes compatible with the method I developed, I took advantage of the unusual ingenuity of my patients. I cannot mention here everyone who has contributed to the refinement and additions to the recipes, but I always try to preserve the name of the recipe given by its creator.
FOR THOSE WHO DO NOT KNOW THE ESSENCE OF MY DIET AND ITS RECOMMENDATIONS, I WILL EXPLAIN THAT THIS METHOD IS BASED ON TWO LARGE FOOD GROUPS: FOODS RICH IN ANIMAL PROTEINS AND VEGETABLES. THESE TWO CATEGORIES OF FOODS CONSTITUTE THE NATURAL BASIS OF HUMAN NUTRITION FOR ME.
It was meat and plant products that primitive people ate about fifty thousand years ago. The emergence of man was preceded by a long process of changing his genetic code and adaptation to the conditions of existence, as a result of which man found himself in an environment suitable for his existence. It is unlikely that humanity could have developed in a world where there was a lack of some elements necessary for its body. The moment when the digestive system of Homo Sapiens and the available food products were in perfect harmony allowed humanity to appear on Earth.
Today it is often said that man is an omnivore, has endless possibilities for adaptation to new conditions and is able to adapt his gastrointestinal tract and metabolic system to new nutrition. This is not entirely true. There are foods that suit a person to a greater or lesser extent. Please note that in asserting this, I am not at all calling for a return to the food culture of our ancestors, but simply based on pure pragmatism, which recognizes the significance of human inclinations.
Since the dawn of mankind, it has been the case that men, endowed with a strong physique and instinctive skills, were ideal for hunting and fishing. And women had all the necessary qualities to collect fruits and vegetables. These products quickly acquired the status of the main components of human nutrition - the most nutritious, attractive, and best adapted to the human digestive system.
For fifty thousand years, humanity has evolved alongside these two product categories, strengthening their mutual bonds. It is obvious that man is no longer a hunter or a gatherer: he began to lead a sedentary lifestyle, cultivate the land, grow vegetables and fruits, and breed animals. He created civilization, subjugated the environment and learned to get everything he needed from it, including food products created not at all for satiety, but for gastronomic pleasure. Thus, man himself created a new type of nutrition, diametrically different from the one to which he adapted in the process of evolution. And today he happily enjoys his creations, because they are very seductive, have an amazing effect on the sensual sphere of people and excite emotions. Unfortunately, all these pleasures have a downside to the coin called excess weight . That is why today many of us set ourselves the goal of stopping gaining weight and losing weight once and for all.
Over the past fifty years, two nutrients have emerged in our diets that have caused enormous harm to humans: fat and sugar . Products containing them were previously rare and were considered more of a luxury item. And today they fill the shelves of any hypermarkets. Until some time they did not exist at all. No one ate fatty foods, because the meat obtained by hunting did not contain much fat; no one ate sweets, because there was no sucrose. Even the “Sun King” himself (Louis XIV), who lived in the unheard-of luxury of the Palace of Versailles at that time, was content with honey and fruit, and never tried other sweets.
I'm not advocating a return to the humble caveman diet.
I JUST WANT TO EXPLAIN THAT MY WEIGHT LOSS TECHNIQUE AND ALL THE CHANGES IN NUTRITIONAL SKILLS THAT ARE ASSOCIATED WITH IT DO NOT PRESENT ANY DANGEROUS TO THOSE WHO WANT TO FOLLOW MY RECOMMENDATIONS.
I know that most nutrition experts advocate the use of grains and other foods containing carbohydrates (including starches) and fats in their dietary systems. I am also convinced of the benefits of these products, but not in the first stage when the main weight loss occurs. Thirty years of fighting obesity hand in hand with my patients have convinced me that such a balanced diet is completely unsuitable for effective weight loss. The assumption that you can lose weight by maintaining optimal balance and proportions of nutrients shows a complete lack of knowledge about the psychology of an overweight or obese person.
The period of weight loss can be compared to a war, which must end with the establishment of lasting peace. It is impossible to imagine a battle without effort and the use of logic. If a person could lose excess weight only by eating well-balanced portions of food, he would not be obese. It is impossible to explain human eating behavior only by the laws of thermodynamics. Such interpretations of the reasons for weight gain, such as a sedentary lifestyle and too much and high-calorie nutrition, remain relevant, but do not clarify either the process of weight gain, much less its causes. If you are reading this book, it means that excess weight has seriously begun to bother you. And all this is because you do not eat in order to get enough, but pursue a completely different goal.
EVEN WITHOUT KNOWING YOU, I CAN ASSERT THAT YOUR EXTRA KILOGRAMS APPEARED NOT FROM THE AMOUNT OF FOOD THAT YOU ABSORBED FOR THE PURPOSE OF SATURATION, BUT NAMELY FROM THE EXCESS THAT YOU EATED TO GIVE YOURSELF PLEASURE OR TO GET RID OF STRESS.
It is the search for pleasure, the need for this feeling that is so strong that it can control you, imperceptibly lead to obesity and entail suffering and remorse.
This is the main reason and the real explanation for your weight problems.
Daily meetings with patients and analysis of their experiences convinced me of how great the unconscious need for pleasure is in people. This is a kind of impulse, strong enough to overshadow reason and feelings of guilt, something like compensation for temporarily or permanently absent other pleasures and joys. Typically, the insight that pushes people to fight excess weight and the refusal of food pleasure is the result of the realization that pleasure can be found in many other areas of life. This is what gives strength and gives hope that better times are still ahead and they can turn out to be much more beautiful and happier.
At such turning points, people who are overweight begin to vigorously fight the hated kilograms. They want tangible and noticeable results to bolster their hope and motivation, which is easily lost when weight loss fails or stops. In a word, they just need an effective diet that guarantees quick results .
Taking this into account, I relied on the effectiveness of the diet, without forgetting the medical ethics that calls for caring for the health of my patients, providing them with long-term results and stabilization of their fixed weight.
For a long time, I was convinced that the effectiveness of a diet always involved a short-term renunciation of many culinary joys. But then I did not yet know how resourceful and inventive my patients and readers would turn out to be, inspired by motivation and forced to use a limited amount of protein foods and vegetables, but at the same time having no quantitative restrictions on their consumption.
OVER FIVE YEARS, I HAVE RECEIVED THOUSANDS OF RECIPES BASED ON PRODUCTS FROM THE TWO CATEGORIES MENTIONED ABOVE. IT HAS BEEN SINCERELY AMAZING TO WATCH HOW PEOPLE HAVE COME UP WITH A NEW RECIPE AND WANTED TO SHARE IT WITH OTHERS.
One morning in 2005, one of my readers called me. He told me that after he accidentally bought my book at the station and put all my recommendations into practice, he independently lost 30 kg in six to seven months . “I've spent my whole life in restaurants. I'm a chef. I love to cook and then enjoy the cooked dishes. And thus, over the years of tasting and gluttony, I gained too many kilograms. Your technique tempted me because I am a big fan of meat and fish. Besides, I love food, and your book begins with the words: eat as much as you like . I used all my culinary talents and knowledge to give my recipes, based on 100 approved products, the taste and polish of haute cuisine. After savoring these dishes for six months, I lost weight without suffering or sacrifice. In gratitude, I am sending you my collection of recipes compatible with your method. I originally came up with them for my own pleasure, and now I want your patients and readers who don’t have the time or imagination to come up with new dishes to have the opportunity to use them too.”
This conversation not only enriched the diet I had developed with new, well-thought-out cooking recipes, but also influenced my family life. My son Sasha, who is studying nutrition, got acquainted with these recipes, and together with the chef, they created a “laboratory” where they now prepare dietary dishes. As far as I know, this is the only place in Europe where fat, oil, sugar and flour are not used in cooking.
In my book, I placed all the recipes of this chef along with others, perhaps less professional, but just as creative. Most of them come from women - users of Internet forums who are losing weight using my technique. I would like to thank those who helped me by sending me their recipes. There are too many of them to list them all, but they recognize themselves by the names of their forums: “Dukan Diet” on the Russian social network VKontakte (https://vkontakte.ru/dietadukan), French aufeminin, supertoinette, mesregimes, dukanons, seniorplanet, doctissimo , zerocomplexe, atoute, cuisinedukan, vivelesrondes, commeunefleur, nouslesfemmes, club-regimes, e-sante, regimefacile, meilleurduchef, volcreole, forumliker, yabiladi, formemedecine, actiforum, easyforum, dudufamily…
The method's recipes are grouped according to the four stages of the diet. The first two stages, Attack and Alternate, lead directly to weight loss. The next two stages - “Consolidation” and “Weight Stabilization” - fix and maintain the correct weight. It is in the first two stages of the diet that recipes play a very important role, as they provide pleasure from eating, its pleasant taste, variety of dishes and, of course, the necessary amount of food to satisfy hunger. It is for these stages that this book is most needed.
The variety of dishes is so great that no cookbook can contain all the recipes of the technique existing today. But wait, I haven't said my last word yet. A publication with recipes for the “Consolidation” stage will be available soon.
In the book you are now holding in your hands, you will find two main types of recipes: recipes for dishes based on high-protein foods and recipes consisting of the same protein foods and vegetables. All recipes were developed based on 100 products, the consumption of which my diet allows in any quantity, at any time and in any combination.
THERE IS ONLY ONE LIMITATION ON THE FIRST TWO STAGES OF THE WEIGHT LOSS DIET: DO NOT GO BEYOND THE LIST BELOW.
