Calculate weight for the Dukan diet, calculation table for weight loss, duration and phase

Most of the female population, dreaming of losing at least a little weight, begin to set unrealistic goals for themselves, often simply going too far in determining the number of extra pounds. But how can you really understand how many extra pounds are in your body? The Dukan diet gives a clear answer to this question.

You can calculate the weight for the Dukan diet using a special online calculator, or a special table for calculating this diet, which allows you to determine the required amount of extra pounds, after getting rid of which, everyone can look great. The diet developed by Dr. Dukan is one of the most effective programs for eliminating excess weight, which can be suitable even for the male population. The meaning of the dietary diet is to primarily consume protein foods until the set goal is achieved, after which the range of permitted foods can be greatly expanded.

The diet, which the brilliant doctor Pierre Dukan was able to develop, consists of four phases, the first of which are aimed at active weight loss, and the subsequent ones are necessary to consolidate and maintain the result. All four stages differ from each other in the permitted diet and duration.

Description of the Dukan Diet

The technique is based on the principle of the body switching to protein foods.
And, unlike other food systems, the number of such products is practically unlimited. This is one of the factors that attracts those who are losing weight, who are horrified by the thought that they will need to eat catastrophically little. The secret of wonderful results is simple: to digest protein foods, the body needs more energy than everything else. It begins to draw this energy from fat deposits. After this, vegetables are introduced into the diet - a source of fiber and vitamins. As a result, the body, without experiencing stress and shock, loses extra pounds. You won’t be able to lose 20 kg in a week, but systematic weight loss is what Dr. Dukan ordered.

The benefits of the Dukan diet include the following:

At the first stage, active fat burning occurs. You will see the results quite quickly, and this will motivate and give you strength for further achievements.
The diet offers food that is safe for the body, tasty and healthy.
This technique is suitable for everyone: both those who lead an active lifestyle, constantly traveling or at work, and those who spend more time at home.
This diet excludes everything that usually frightens those losing weight and makes them put off losing weight: counting calories, strictly keeping track of meal times, reducing portions. This is not all about the Dukan diet.

Of course, there are some side effects, which, however, do not occur to everyone. These are constipation (it's all about fiber), rising cholesterol levels, stress on the kidneys, liver and blood vessels. Based on this, consultation with a doctor is a mandatory event that should precede the start of the Dukan diet.

Three basic principles of diet

The basis of Dr. Dukan's diet includes the following principles:

It is necessary to consume protein foods, without added fats and oils, which can be represented by: boiled chicken, stewed fish without added oils, as well as low-fat dairy products and boiled eggs. It is better to replace fatty varieties of fish meat with crab meat, or sticks,
the amount of carbohydrate foods consumed should be kept to a minimum,
Maintaining water balance in the body by drinking the optimal amount of liquid, at least 2 liters per day, and walking in the fresh air.

Pierre Dukan proved that in order to lose weight and lose a certain number of kilograms, it is necessary not only to correctly adjust your diet and follow a diet, but also not to sit still, but to lead an active lifestyle, in which, if possible, it is recommended to include sports.

Where to begin

The author of the method invites everyone who wants to join the ranks of fans of the Dukan diet to use a special calculator. This is your assistant in creating an ideal diet, proper nutrition. Calculating your ideal weight is very simple. You need to fill in the empty fields of the online calculator, and you will receive the following data:

Current weight status at this particular moment.
Ideal weight for you.
Body mass index.
How many kilograms do you need to lose?
How many days should you devote to each phase of the Dukan Diet?

And answering the questions is not difficult. All you need to do is enter your weight, height, age and gender, as well as your daily activity level.

Conclusions about the unique technique of Dr. Dukan

What conclusions can be drawn about the diet of the outstanding Dr. Dukan? First of all, it is simplicity in calculations. In addition, this technique is strictly individual in nature, and is based solely on the personal parameters of the person losing weight. Unlike most other diets, which have a strict course of administration, regardless of the characteristics of the human body. Judging by the numerous reviews that litter the Internet, this technique is extremely effective, and the final result always lives up to expectations.

Important! The only thing that is required from someone who really wants to get rid of obesity is strict adherence to all the rules, and not only in the first phases of the diet.

The duration of the result obtained largely depends on what a person’s lifestyle and diet will be like in the future, after completing the stages of the diet. If, after such a long journey to an ideal figure, a person returns to his original lifestyle, stops eating properly, begins to abuse junk food and alcoholic drinks, then his body weight will return to its original parameters. To avoid such sad consequences, you need to be attentive to your body throughout your life. Excess weight is not only aesthetically unattractive, but also extremely dangerous to health.

Attack phase

The name of the stage fully reflects its essence. Rapid weight loss occurs. The average duration is 10 days. During this period, metabolism is maximally activated.

During this period, only protein products are allowed. These include fish, meat, eggs and dairy products with minimal fat content. You can eat them at any time of the day, but only them. Pierre Dukan recommends compiling a diet in the “Attack” phase from:

Chicken and turkey meat, liver, ham.
Boiled fish, seafood (can be baked or grilled).
Natural yoghurts (low-fat).
Oat bran (required 1.5 tbsp per day).

But you can add a couple of eggs per day, use vinegar, onion, garlic, mustard, spices and lemon juice in the cooking process.

Attack stage

As the first phase of the developed Dukan diet, the doctor included the “attack” stage. During this period, it is allowed to consume only protein foods, which contribute to a huge amount of energy resources spent by the body over a long period of time on digestion processes.

Practical advice: During this stage, it is recommended to consume 35 grams of oatmeal daily, which is equal to 1.5 tablespoons, and also to walk in the fresh air for at least 20 minutes.

The duration of this stage can vary from 2-3 days to 8-10. A more accurate calculation of the timing of the “Attack” stage depends on the result obtained and the amount of weight lost.

Sample menu for one day of “Attack”:

for breakfast: omelette with milk, a piece of boiled fish and a glass of black tea,
for lunch: boiled chicken meat, no more than 250 grams,
as an afternoon snack: small quantities of shrimp with cheese,
for dinner: fish meat, baked in the oven, or stewed and a glass of low-fat kefir.

Here it is necessary to remove the following foods from your usual diet:

sugar,
potato,
bananas,
bakery and confectionery products.

Dukan argued that these products pose more danger than benefit to the human body.

Alternation phase

During this stage, the body learns to regulate weight loss. The duration of the stage depends on individual characteristics and exactly how many kilograms you need to lose to your ideal weight. In some cases, this stage lasts up to 6 months.

At this stage, protein days are replaced by protein and vegetable days. Moreover, vegetables can be added in unlimited quantities. Those allowed include:

Eggplants and zucchini.
Pumpkin.
Radish.
Onions, leeks, garlic.
Cabbage (any kind).
Tomatoes.
Mushrooms.
Asparagus, artichoke, spinach.
Soybeans and beans.
Cucumbers.

The frequency with which you will alternate days can be 1 to 1, 3 to 3 and 5 to 5.

Don't forget about oat bran, physical activity and strict adherence to all the rules.

Cruise stage

The range of permitted 72 products is also expanded by 28 varieties of vegetable crops, which leads to a significant enrichment of the menu. During this phase, you can combine various vegetable crops with minimal calorie content, for example, tomatoes and cucumbers, which can be eaten both fresh and baked. It is important not to forget about eating oatmeal every day. It is allowed to consume any dishes from the permitted range of products, without being limited in the number and volume of servings.

Please note: This stage will allow you to remove up to 5-7 extra pounds in just a week.

The most important condition of the “Cruise” is the alternate consumption of proteins and vegetables, counting kilograms and following the following scheme:

If you need to lose up to 10 kg, you need to follow the following schemes - 1:1.
if you need to lose up to 20 kilograms, then you need to eat according to the 3:3 scheme.
If the set goal is minus 30 kg, then the diet should correspond to the 5:5 scheme.

Consolidation phase

Any results need to be consolidated. At this stage, the body gets used to its new state. An approximate scheme applies here: for 1 kg of lost weight there are 10 days of consolidation. That is, if you managed to lose 15 kg of excess weight, you will have to consolidate your success for 4.5 months.

This phase allows the consumption of all products from stages 1 and 2, as well as:

Fruits (excluding bananas, grapes and cherries), but not more than a serving per day.
Cheese (up to 40 g per day).
Bread (no more than 2 slices per day).
Starchy foods (pasta, potatoes, peas, rice), but no more than twice a week.

There are also indulgences here - about 1-2 times a week you can eat whatever your heart desires. But don’t overeat two days in a row. And don’t forget about the need for 1 pure protein day a week.

Attack phase

During this phase, the body becomes stressed because only protein is allowed in food. Also, during this phase, the body actively loses weight, so the duration of this phase is limited. If you want to reset:

From 0 to 5 kg. – one, two days;
From 5 to 10 kg. – two, three days;
From 10 to 20 kg. – five, seven days;
From 30 kg. – 7-10 days;

Spending more than 10 days in the “Attack” stage will lead to disastrous consequences. You cannot sit in the “Attack” phase for more than 10 days!

Guide to the Attack phase

We eat only protein foods.
We do not eat fat, we prepare dishes without fat. We refuse foods containing fats.
We drink 2-3 liters of clean water per day.
We eat one and a half to two tablespoons of any of the bran described above.
We quit doing a lot of physical activity, be it the gym, running or something else.
We walk in the fresh air and let our bodies relax.

It is better to start the “Attack” phase on vacation or on weekends. Since the body stops receiving light energy in the form of sugar, a feeling of fatigue may appear. Also at this time, an unpleasant odor from sweat, similar to acetone, may appear. During this phase, try to walk and shower more often. Walking will help you work up an appetite. During the first phase, we eat products from the table, namely the first 72 items.

Ration phase “Attack”

low-fat milk, any;
chicken;
liver;
lean fish;
seafood;
eggs, with yolks no more than 2-3 per day;
juice without sugar, 1 glass per day;

It is worth giving up:

cheese;
fatty meat;
alcohol;
canned and smoked meats;

To enhance the taste of prepared or purchased dishes, you can use sauces, vinegar, seasonings, and other flavor enhancers. Instead of sugar, you can use fructose.

Menu phase “Attack”

Day 1

Morning – coffee, cheesecakes;
Breakfast – omelet with melted cheese;
Lunch – chicken breast, boiled + sauce;
Afternoon snack – yogurt without sugar;
Dinner – fish cutlets;
Evening – protein shake with any flavor;

Day 2

Morning – scrambled eggs + greens, tea with milk;
Breakfast – cottage cheese;
Lunch - soup according to Dukan's recipe, bran cake;
Afternoon snack – shrimp;
Dinner – liver cutlets;
Evening – yogurt;

Day 3

Morning – eggs, boiled tongue;
Breakfast – flatbread, tea or coffee;
Lunch – fish soup according to Dukan’s recipe;
Afternoon snack – kefir;
Dinner – chicken stomachs;
Evening – protein shake or yogurt;

Day 4

Morning – eggs, boiled tongue;
Breakfast – flatbread, tea or coffee;
Lunch – fish soup according to Dukan’s recipe;
Afternoon snack – kefir;
Dinner – chicken stomachs;
Evening – protein shake or yogurt;

Day 5

Morning – boiled egg, tea or coffee;
Breakfast – Dukan rolls;
Lunch – liver pancakes;
Afternoon snack – dessert with cottage cheese;
Dinner – chicken jellied meat;
Evening – yogurt;

Day 6

Morning – cottage cheese casserole;
Breakfast – fish cutlets;
Lunch – chicken sausage;
Afternoon snack – kefir;
Dinner – stewed meat;
Evening – curd mousse;

Day 7

Morning – bran cookies;
Breakfast – Dukan rolls;
Lunch – baked chicken meat;
Afternoon snack – steamed fish;
Dinner – chicken stomachs;
Evening – kefir or fermented baked milk;

Many dishes can be prepared according to Dukan recipes; you can look them up on the Internet.

Du mayonnaise

Since you cannot eat mayonnaise during the Dukan diet, it is necessary to dilute the taste of food, because otherwise it will become bland, and this can affect the psychological state. But there is a way out, the so-called du mayonnaise. It's very easy to prepare:

2 raw yolks
240 grams of soft cottage cheese
teaspoon mustard
salt and fructose (read sweetener)
paraffin oil (1 tbsp.)
apple cider vinegar or lemon juice (1 tbsp)

Place all this in a container and mix until smooth, similar to mayonnaise. And voila, now you can dilute your food with homemade mayonnaise.

Phase "Stabilization"

This stage will last your whole life, of course, provided that you care about your appearance and health. You return to your normal diet, but there are a number of rules. You just need to follow them:

There are no prohibited products, there is a sense of proportion.
Every week you need to have 1 all-protein day.
Don't forget about bran - optimally 2-3 tbsp. l. per day.
We prefer an active lifestyle to a passive one.
Avoid overeating.
Drinking regime is something that you should always follow.

Be healthy and do not forget that any diet requires careful planning, examination of the body and consultation with a doctor. After all, if you do not take into account contraindications, you can harm your health and not get the desired results. The Dukan diet can radically change not only your relationship with food, but your entire life.

"Cruise" phase (aka "Alternation")

The “Cruise” stage will last until you reach the desired weight, which you calculated at the beginning of the diet in accordance with the requirements and characteristics of your body. Typically this phase lasts 1.5 – 5 months. The “Cruise” phase involves alternating PB (pure protein) and BP (protein-vegetable) days. We alternate days according to the schemes 1/1, 2/2, 3/3. Dukan recommends 1/1, as it is the simplest.

Guide to the “Cruise” phase

The number of black and white days per month must be equal. On average, it takes a week to lose 1 kg of weight. The number of emergency days cannot be increased, but the number of emergency days can be increased, for example after a disruption. After reaching the required weight, you need to immediately move on to the next stage.

When following a diet during the cruise phase, strict adherence to the following series of rules is necessary:

Oat bran is now taken in 2 tbsp. l. in a day.
If the diet is accompanied by constipation, wheat bran is included in the diet.
We drink 2 liters of water or more per day.
Dairy products (yogurt, curds), etc. no more than 1 kg per day.
30 minutes walk in the fresh air.

During the alternation phase, the weight decreases to the desired level, but as soon as you give up the slack, it will immediately begin to return, so despite the feeling of joy, we control ourselves and move on to the next stage.

It is worth understanding that eating vegetables slows down weight loss; only proteins help remove water from the body and lose weight. By saturating your body with water (through vegetables and drinking 2 liters of water), it may seem to you that you have stopped losing weight, but in fact you continue to lose weight, this will become noticeable later on the protein day, water from the body will begin to decrease.

Diet phase “Cruise”

You can eat all the foods from the phase above, but a nice addition is the inclusion of 28 vegetables from the Dukan table of allowed foods in your diet.

You can highlight those that are especially useful for use:

mushrooms;
celery, I have a separate article about it - Celery for weight loss
pumpkin and zucchini;
cabbage of different types;
beans;

Do not use:

bread;
beans;
pasta;
potato;
cereals;
corn;

During the “Cruise” phase, vegetables can be eaten in any form, but you are allowed to use more than 1 teaspoon of vegetable oil for cooking them per day.

Menu phase “Cruise”

The “Cruise” phase is the most favorable in contrast to the “Attack” phase, the reason for this is that additional products are introduced into the diet. It is recommended to take no more than two products from this list per day.

Day 1 (Protein, BW)

Morning – fried egg, coffee, milk to taste;
Breakfast – light cottage cheese;
Lunch – chicken cutlets, melted cheese, sauce;
Afternoon snack – fish casserole;
Dinner - chicken fried in a frying pan under a lid, with garlic and spices;
Evening – cottage cheese casserole;

Day 2 (Protein-vegetable, BO)

Morning – omelette + vegetables, coffee;
Breakfast – milk sausages;
Lunch – cabbage rolls according to Dukan’s recipe;
Afternoon snack – liver cake stuffed with carrots and cheese;
Dinner – sausage made at home;
Evening – a portion of Olivier;

Day 3 (Protein, BW)

Morning – omelet, coffee, milk to taste;
Breakfast – hard cheese (fat content no more than 5%);
Lunch – cold smoked mackerel + dumplings;
Afternoon snack – kefir, butter rolls;
Dinner – fish casserole + tofu;
Evening – cottage cheese dessert;

Day 4 (Protein-vegetable, BO)

Morning – pancakes stuffed with meat, tea;
Breakfast – scrambled eggs + vegetables;
Lunch – salad, cabbage chops;
Afternoon snack – cottage cheese and cottage cheese pie;
Dinner – zucchini pie with mushrooms + meat to taste;
Evening – kefir + cottage cheese dessert;

Day 5 (Protein, BW)

Morning – liver pancakes, tea;
Breakfast - omelet without yolks;
Lunch – fish cutlets;
Afternoon snack – rolls with crab;
Dinner – breast in sauce, baked;
Evening – yogurt;

Day 6 (Protein-vegetable, BO)

Morning – scrambled eggs + coffee, milk to taste;
Breakfast – pumpkin porridge;
Lunch – chicken bread;
Afternoon snack – eggplant fan;
Dinner – chicken bread + sauce;
Evening – cottage cheese casserole;

Day 7 (Protein, BW)

Morning – egg, coffee;
Breakfast – liver pie;
Lunch – soup according to Dukan’s recipe;
Afternoon snack – turkey;
Dinner – beef stew;
Evening – biscuit, yogurt;

All dishes listed on the menu are prepared only according to Dukan recipes.

There are recipes on the Internet and in books:

“Multi-cooker recipes for the Dukan diet”
"350 Dukan Diet Recipes"

“Consolidation” phase

The “consolidation” phase - the name speaks for itself, this phase allows you to consolidate the achieved result, looking ahead, I will say that it is difficult, since the weight is no longer lost, and it seems that this is it, the result has been achieved. In fact, this judgment is deceptive and should not be thought in this way. It is necessary to remember that as soon as you forget about the rules and stages of losing weight, the weight will begin to grow again. Therefore, control yourself and do not stop there.

We consolidate the result

A Guide to the Consolidation Phase

Many people are interested in the duration of the “consolidation” phase; it directly depends on the number of kilograms lost; each kilogram lost is 10 days in the “consolidation” phase. Weight loss during this phase is also implied. Normal weight loss during the “consolidation” phase is approximately 1 kg. in Week.

Now let's move directly to the guide:

Protein day – you will now have one protein day per week, just like during the “attack” phase. When to make such a day is, of course, up to you, but since this day will be present in your routine for a long time, and possibly for the rest of your life, it is better for it to be in the middle of the week. Pierre Dukan recommends Thursday .
A product that must be consumed every day, as you probably already guessed, is oat bran, two and a half tablespoons, and 2 liters of water per day are also required.
Walk for at least 30 minutes a day, longer is better.
We monitor our health, because such a diet is stressful for the body. Any stomach pain, go to the doctor immediately.

The “consolidation” phase is distinguished by the presence of greater conditions. If in the previous two phases there are only 2 conditions, some products are allowed for consumption, others are not, then here there are conditions for almost every day.

A nice bonus is that there are days when you can eat your favorite food in any quantity (feasting), as well as days when you can eat all vegetables, including starchy vegetables.

Any week in the “consolidation” phase must contain days:

Protein;
Protein with vegetables;
Protein with vegetables + foods containing starch;
The day when you can eat everything;
The remaining days are protein-vegetable;

I recommend trying the following schedule:

Monday – protein and vegetables;
Tuesday – protein and vegetable with products containing starch;
Wednesday – protein and vegetables;
Thursday – protein;
Friday – you can eat everything, convenient when meeting with friends;
Saturday – protein and vegetables;
Sunday – protein and vegetables (in the second half of the phase – the day when you can eat everything).

For each of these days certain dishes are allowed, so try to create an individual menu.

Protein day - such days are present in all phases of the Dukan diet, they help reduce excess weight. During phase 3, animal protein can be consumed with spices and sauces, which are allowed in phase 1 “attack”.

The daily protein diet includes:

lean meat;
poultry, with the exception of goose and duck;
offal;
low fat fish;
seafood;
low-fat milk;
eggs (1-2 yolks per day, whites in any quantity);

Spices, sauces, mustard, a tiny amount of salt, sweetener - we use all this to diversify the taste on protein days and beyond.

Protein-vegetable day

Similar to a day from the “cruise” phase, in addition to all the permitted protein day foods, this includes:

pepper, tomato, cucumber;
mushrooms;
eggplant;
cabbage of all kinds;
pumpkin;
zucchini;
radish;
onion;
beans;

There are no restrictions on consumption, just like there are on protein days.

In addition, the following are allowed:

50 grams of bread;
50 grams of hard cheese, minimal fat content;
200 grams of fruits (with the exception of bananas, dates, raisins);
1 serving of lamb or pork meat.

The diet is expanding and the diet is no longer so complicated.

Protein-vegetable day with starch-containing foods

The distinctive feature here is the presence of products containing starch ("fast" carbohydrates), these are:

210 g. legumes;
180 g pasta or vermicelli from solid flour varieties;
140 g pasta;
130 g rice;
200 g. couscous;
120 g baked or boiled potatoes;
100 g puree;

It is better to eat carbohydrate foods in the first half of the day, and then be as active as possible.

The day when you can eat everything

Of course, this is the most pleasant day, you can eat everything, and even at one of the meals you are allowed to drink 1-2 glasses of wine. The rest of the diet for this day is compiled according to the principle of a protein-vegetable day.

You need to choose dishes for such a day in advance, and choose them so that you don’t just overeat, but to satisfy your desire to eat something forbidden , something you’ve been wanting for a long time. Just eating everything and whatever you can reach is not the best idea.

If you are afraid to organize such days, then remember, this is not advice, but a rule that must be followed.

Menu phase “Pinning”

Day 1 (protein - vegetable)

Morning - pancakes with meat, tea;
Breakfast - scrambled eggs and vegetables;
Lunch - chops with cabbage, salad;
Afternoon snack - pie filled with cottage cheese and cottage cheese;
Dinner - pie with zucchini and meat;
Evening - kefir;

Day 2 (protein and vegetables with foods containing starch)

Morning - omelet with ham, coffee with milk;
Breakfast - pumpkin porridge;
Lunch - chicken roll;
Afternoon snack - eggplant fan;
Dinner - chicken roll;
Evening - cheesecake;

Day 3 (protein - vegetable)

Morning - soft-boiled eggs, coffee with milk;
Breakfast - salad, mushrooms;
Lunch - chicken soup, mushrooms, vegetable stew, kefir;
Afternoon snack - bran muffins, herbal infusion;
Dinner - liver cutlets, salad, tea;
Evening - yogurt, any cabbage;

Day 4 (protein)

Morning - cottage cheese casserole;
Breakfast - fish cutlets;
Lunch - chicken sausage;
Afternoon snack - kefir;
Dinner - stewed meat;
Evening - curd mousse;

Day 5 (Day to eat everything)

Morning - omelet, vegetables, coffee;
Breakfast - sausages;
Lunch - any dishes, wine;
Afternoon snack - liver cake with vegetable filling;
Dinner - sausage;
Evening - “Olivier”;

Day 6 (protein - vegetable)

Morning - cottage cheese, coffee;
Breakfast - chicken sausage, yogurt;
Lunch - chicken breast soup, stew, tea;
Afternoon snack - salad;
Dinner - scrambled eggs, tea;
Evening - fermented baked milk or kefir;

Day 7 (protein-vegetable with foods containing starch)

Morning - liver pancakes, tea;
Breakfast - vegetable stew;
Lunch - fish cutlets, chicken soup, salad;
Afternoon snack - potatoes, salad;
Dinner - baked breast, sauerkraut;
Evening - yogurt or kefir;

Calculation rules

The calculator interface is intuitive . You need to click on your gender from the list of men/women and enter your age in years, weight in kilograms and height in centimeters in the appropriate fields.

Select the option that matches your activity from the drop-down list.

Options:

No exercise - sedentary work;
Light exercise;
Daily exercise;
Physical labor;
Exercises + Physical work.

After entering all the data, click the “ Calculate ” button.

The calculated BMI values appear in the corresponding fields.

Options:

Significantly below normal;
Underweight;
Normal range;
Overweight;
Moderate obesity;
Significant obesity.

Attack , Cruise and Consolidation - to achieve the goal .

If it is necessary to re-calculate (in case of an erroneous entry or based on data for another person), the input fields are cleared with the “ Reset ” button.

From this video material you will learn in more detail about the Dukan diet, how to correctly calculate your weight using his method and what stages it includes:

Do you want to know about the benefits of wheat bran for the human body, how to properly prepare and eat it? Find out all the details in our next article.
Did you know about the benefits and harms of almonds? What vitamins is this nut famous for? You will learn about the benefits and contraindications here.
Read about the beneficial properties of peanut oil and what benefits it brings in its raw form here.

Video: interview with Pierre Dukan

In addition, you should not think that the weight loss system concerns only proper nutrition. Runet users do not always have the opportunity to familiarize themselves with the primary source - the official website of P. Dukan, having studied it in detail, it becomes clear that the doctor also places great emphasis on physical activity (including stretching, muscle building, yoga, exercises for tightening the skin of the face ), the positive attitude of a person losing weight, accelerating metabolism, the benefits of aromatherapy and green tea.

Let's try to understand the system and answer the main question: where to start? The main thing you need to do before starting is to calculate the Dukan diet, since these calculations are needed to determine the duration of each stage and, accordingly, create a menu.

Pierre Dukan presents his book “I Can’t Lose Weight,” which will help readers understand all the intricacies of the author’s original weight loss system

Why do you need a ruler in the Dukan diet and how to get it?

The Dukan diet ruler will be useful for visualizing the duration of your own weight loss stages according to the system. You can get the ruler absolutely free. To do this, from the Russian site you need to follow the link at the top to the English or French official pages, you can use Google translator. After filling out a questionnaire with the approximate title “Calculate the Dukan Diet”, you will receive a free image with a color graph, which will indicate your recommended weight and the duration of each stage - this is the Dukan ruler.

Briefly about the main thing. Numerous reviews of the incredibly popular French diet testify to its effectiveness. Obviously, such a healthy nutrition system is ideal for lovers of meat, fish, and dairy products, but not for those with a sweet tooth, lovers of flour and fruits - it will be difficult for them to adhere to its principles, because the diet in the active phases completely denies the consumption of sugar and flour products, as well as fruits . Since this method of losing weight was developed by a professional doctor who knows his business, the principles of losing weight according to the Dukan system definitely inspire confidence and approval among specialists.