Dukan’s diet – principles, stages, effects


According to Pierre Dukana, the creator of the popular Protal diet, a slimming program based on protein products guarantees significant weight loss and cleansing of the body.


Dukan’s diet has four stages / phases to help achieve the desired weight loss.The most important principle of Dukan’s diet is mainly protein foods.According to its creator, such a protein diet gives some results – it radically slims and cleanses the body, avoids the yo-yo effect and maintains a slim figure for many years.


Dukan’s diet was developed by the French dietitian Pierre Dukan, who has been specializing in the fight against overweight for over 30 years.Dukan is the author of the guide I have also published in Poland. I can not lose weight, where he described his nutritional program.Dukan’s diet (also known as the Protal diet from two French words proteins and alternatives) is high in protein and consists of four stages.The first and second stages in the Dukan’s diet cause unnecessary kilos, the third and fourth allow you to avoid the yo-yo effect and maintain a slim figure for many years.Its author ensures that such a high-protein diet leaves the skin supple and prevents it from slackening.


Check it: How to lose weight in a proper way


Dukan’s diet and phase – slimming and cleansing the body

The first phase of Dukan’s diet lasts about 5 days.It radically slims and cleanses the body.Its length depends on how much weight you plan to dump during the entire program.And so

Up to 5 kilograms – the first stage lasts only 2 days.The weight loss then is about 0.5-1.5 kg.

Up to 10 kg – the first stage lasts 3 days.The weight loss is about 1.5-2.5 kg.

Up to 20 kg – the first stage is 5 days.The weight loss is about 1.8-3 kg.

Up to 40 kg – the first stage lasts at least 7 days (up to 10, no longer).The weight loss is about 3 kg.

You can eat veal, beef (the slimmest parts), poultry, fish and seafood, dairy products (skinny, light type, no yellow cheese).Cook meat (steamed or in water), bake and grill.Avoid fats of any type (butter, oil, oil).Add herbs, thyme, parsley, onion, garlic and in small amounts salt and mustard to taste.You can use tea and coffee as a sweetener and drink light-type fizzy drinks.

Dukan’s diet II phase – gentle weight loss

The second stage of the Dukan diet is to lead to the loss of your dream kilograms.It lasts until you reach your goal.During it, you can start eating vegetables.However, not all the time.After a period of varied vegetables, the protein period is again.Dukan recommends that each such phase last 5 days.

You can eat (only in the varied phase) all the products allowed in the first stage plus tomatoes, cucumbers, radishes, spinach, broccoli, asparagus, cabbage, mushrooms, leeks, celery, zucchini, peppers, carrots.Rice, potatoes, corn, legumes and avocados are still banned.You can not use any fats.For vegetables use only fat-free dressings (eg lemon juice, wine vinegar, non-fat yogurt).Cook vegetables (in water or even better steamed) or eat raw.

Dukan’s diet III stage – weight saving

Whew, you have reached the third stage of Dukan’s diet – the worst is behind you.Now you can afford a more varied way of feeding.Just remember that one day a week you have to go back to the products from the first stage, that is, eat only proteins.However, twice a week you can try a full two-course dinner with a glass of wine and dessert.


The length of the third phase of Dukan’s diet depends on how much you lost.The amount of lost kilos is multiplied by 10. The result is the number of days you should stick to the rules of this stage.For example, you lost 7 kg, so you use the diet for 70 days. The period of weight consolidation allows you to avoid the slimming diet – yo-yo effect.

You can eat all the products allowed during the previous stages and daily one serving of fruit (all except bananas, grapes, cherries and cherries), two slices of wholemeal bread and one slice of cheese per day.Additionally, twice a week you are entitled to two portions of starchy products, ie pasta, cereal, rice, potatoes and legumes as well as a portion of pork.Use oils in small amounts.


Read also: The healthiest diet in the world

Posted on: January 7, 2019

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