One of the diets that have achieved greater popularity in recent years, especially in our country, has undoubtedly been the Dukan diet. One of the most popular protein diets that can be found around, which itself was inspired by other dietary protocols.

The benefits of the Dukan diet are known to many who have tried it. The Dukan diet is a diet that guarantees or almost guarantees a fast weight loss, which in theory is not based on a calorie count and allows you to eat certain foods at will. It is also an understandable diet, accessible to many only through a book.

DUKAN DIET: THE PHASES

The Dukan diet, created by former French doctor and nutritionist Pierre Dukan, disbarred in 2012 by his own request after two complaints by the Medical Association, is a diet that eliminates carbohydrates in the two slimming phases, defined as the attack phase and the cruise. The quantities of food are free, as is the choice to compose the menu yourself.

The main rule is to stick to the list of foods allowed per phase.

FIRST PHASE OR ATTACK PHASE

In the first phase, 72 protein foods are allowed, mostly of animal origin, defined as pure proteins. Therefore, you can only eat foods that contain proteins, but which are low in fat. That is: all lean meats, including veal and game, all fish including molluscs and crustaceans, eggs (whole up to 4 per week, egg whites at will), bresaola, turkey or chicken breast as sausage , light cooked ham.

Vegan options include plain tofu and regular seitan, and tempeh or low-fat soy milk / yogurt without sugar, no kibble, burger or prepared from these foods.
Finally, there are dairy products, skimmed milk and low-fat cheeses, or skimmed milk flakes, 6% fat ricotta, skimmed quark, skimmed yogurt and skimmed white or flavored Greek yogurt but with only aspartame among the sweeteners, maximum spreadable cheese. 2% fat. Dairy products must not exceed one kilo per day.

At this stage, konjac shirataki noodles or konjacj rice, 1% fat Dukan low-fat cocoa, vinegar and lemon juice (not vinegar glaze), spices, herbs are also allowed.

Finally, up to one and a half tablespoons of oat bran is allowed, which can be used for example to make a light cake with egg whites and skim milk or yogurt. The permitted sweeteners are stevia and tics.

The attack phase is customized in duration.
Those who want to do the Dukan diet must go to the official website to the page where they are asked to calculate the current and desired weight, here . He will thus know how many days to do in the attack phase, which generally do not exceed 7 days.
In this first phase you can lose from one and a half to about 5 kilos.
Every day you need to walk at a brisk pace for 20 minutes.
One and a half liters of water should be drunk a day.

ATTACK PHASE EXAMPLE MENU

Breakfast . 150 grams of skimmed white Greek yogurt with bran, goji berries, cinnamon or cocoa and stevia or tic. Coffee or tea with stevia or tics.
Snack. Bresaola or a glass of skim milk.
Lunch. A portion of grilled meat or fish.
Snack. Fat-free cottage cheese.
Dinner. Grilled tofu with aromatic herbs or egg whites omelette.