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The Dukan Express Diet is one of the latest weight loss methods developed by a renowned French nutritionist. The author of the program called it in a very original way: “The food ladder: the second front.” Pierre Ducane has also released a new book in which he describes the underlying principles of this dietary regimen.
Dukan’s “Ladder” principle
“Ladder” is not such a rigid nutrition program as the protein weight loss method, presented by the same author. The average rate of weight loss per week is about 700 grams. The diet got its name “Ladder” due to the fact that it is divided into 7 conditional steps. Each step is 1 day in the weight loss program. Each new day, the nutritionist allows you to enter 1 product, so the menu is gradually expanding.
The weekly diet is built according to the following plan:
The first day of the week is Monday, the diet should consist exclusively of protein foods. The doctor allows you to eat lean meats. On this day, mutton, beef or pork, as well as semi-finished meat products are under an absolute ban. You can eat dairy products that have a low calorie content (except for cheeses). Also, yogurts containing sugar, fruits or other additives should not be included in the menu.
On the second day, you can diversify your menu with vegetables. Any vegetable food is allowed, except for potatoes, beets and carrots. Season vegetables with soy sauce and lemon juice. Vegetable oil is not used, the same applies to mayonnaise.
On Wednesday, you can include any two fruits on the menu. Banned: grapes, mangoes, figs, bananas, dates and dried fruits. Fruits should be limited to 150 grams per day.
The fourth day involves expanding the menu with bread. Preference should be given to bread baked from premium wheat flour, but without the addition of sugar and yeast. You can eat no more than 60 g of bread per day. Fruits should also be limited, on Thursday they are eaten no more than 100 g.
The fifth day can be called a cheese day, since the author of the methodology allows you to eat, in addition to the main products, a piece of cheese weighing no more than 50 g. Preference should be given to homemade varieties of cheese, best of all feta cheese. The fat content of hard cheese should not exceed 20%.
On Saturday, the menu can be considered quite diverse. On this day, it is allowed to eat a portion of porridge, durum wheat pasta or a bean dish. A serving should not weigh more than 150 g.
The last day of the week has a menu as diverse as possible. It is allowed to use all foods, except for sweets, fatty and fried foods, semi-finished products. A glass of wine is allowed. Abuse of large amounts of food should not be.
Duration of Dukan’s Ladder
As for the duration of Dukan’s Ladder, it can be practiced depending on how much a person wants to lose excess weight. Bran is a mandatory product. They need to be consumed throughout the entire weight loss process.
It is equally important to take walks, which should take half an hour or more a day. The author of the technique teaches his followers not to give up the diet immediately after the desired results are achieved. Otherwise, the weight can return very quickly.
It is necessary to achieve the stabilization of body weight correctly. Each kilogram of weight lost must be multiplied by 10 days. That is, if a person has lost 3 kg, then for 30 days he needs to eat those foods that are allowed on the sixth day of the Ladder. It is important to arrange a fasting protein day once a week and consume oat bran daily. We must not forget about walking, which in the “Stabilization” phase of the “Ladder” diet should last at least 1 minutes a day.
Who is the Dukan Express Diet for?
The Dukan Express Diet can be recommended to the following categories of citizens:
People who have followed any diet and successfully lost weight, but he partially returned. You can use the proposed express diet to get rid of the gained kilograms, if there is no desire to switch to a full-fledged weight loss program.
People who are not able to limit themselves in the use of their favorite foods for a long time.
People who want to lose weight smoothly and without harm to their own health.
People who are at risk of exacerbation of chronic diseases due to adherence to more stringent diets.
Women who want to lose weight after giving birth and are no longer breastfeeding.
Overweight adolescents.
List of allowed products
You can eat foods that are presented below during the Dukan Express Diet.
Meat: beef (steak, tenderloin, roast beef, tongue, escalope), veal (kidney and liver), turkey, chicken and pork ham, basturma and jerky.
Fish: catfish, cod, halibut, hake, haddock, flounder, dorado, saury, pike, mullet, trout, sprat, sardines, carp, tuna, sturgeon, salmon, stingray.
Seafood: crab sticks, crab meat, sea fish caviar, scallops, squids, lobsters, oysters, mussels, cuttlefish, crayfish, lobsters, sea urchin, trumpeter, shrimps.
Poultry meat: chicken, ostrich meat, turkey, quail, guinea fowl, chicken liver.
Eggs: quail, chicken.
Dairy products: all fat-free cheeses, cottage cheese. Kefir, milk, yogurt, processed cheese, curd cheese with 0% fat content.
Vegetables: beets, carrots, zucchini, eggplant, asparagus, soybeans, lettuce, spinach, tomatoes, pumpkin, sorrel, cucumbers, chicory, celery, onions, green beans, turnips. Cauliflower, broccoli, white cabbage, kohlrabi, Brussels sprouts, red cabbage and other varieties.
Mushrooms: any.
Basic dietary rules
Physical activity should be regular. You need to walk at least 20 minutes a day.
To burn a maximum of kilocalories, you need to refuse to use the elevator and escalator. You have to walk up the stairs.
On the first day of the Ladder diet, very little fiber enters the body, so you must drink at least 1500 ml of water.
Drinking regime should be observed throughout the diet. You need to drink about 2 liters of water per day. This volume includes teas, liquid from soups, juices.
Oat bran must be included in the daily menu on a mandatory basis. They help normalize digestion, cleanse the intestines and have sufficient nutritional value.
When the desired result is achieved, it must be consolidated. You should adhere to proper nutrition for a certain time period (10 days for each kilogram lost). These days are considered fixing.
The menu may consist of the following dishes:
Protein products;
Fruits and vegetables (with the exception of grapes and bananas);
Low-fat cheese – 1 serving;
Whole grain bread – 2 slices;
Products containing starch – no more than 200 g per day.
First day. Monday. Protein food according to the menu of the “Attack” phase.
A glass of kefir with the addition of bran. Curd with stevia.
Two boiled eggs.
Chicken thigh without skin.
Milk (glass).
Minced fish cutlets with bran.
Second day. Tuesday. Protein and vegetable day according to the menu of the “Cruise” phase.
Omelet with tomatoes and green beans.
A glass of yogurt with bran.
Steamed broccoli. Steam chicken cutlets.
A glass of yogurt.
Chicken giblets stewed with carrots and onions.
The third day. Wednesday. Protein and vegetable day with the addition of fruits according to the menu of the “Consolidation” phase.
Cottage cheese casserole with an apple.
Boiled chicken egg, pepper.
Beef tenderloin goulash. Cabbage stew.
A glass of kefir. Apple.
Fish baked in the oven. Vegetable Salad.
Fourth day. Thursday. Menu with a predominance of protein foods, supplemented with fruits, vegetables and whole grain bread (no more than 60 g).
Cheesecakes with the addition of bran. A glass of kefir.
Yogurt, slice of bread.
Borsch cooked in chicken broth, boiled chicken fillet.
Curd with orange.
Mushroom soup puree with vegetables.
Fifth day. Friday. In addition to products allowed on Thursday, you can add cheese.
Curd bread with bran. Pear.
Sandwich with tomatoes and chicken meat.
Vegetable soup. Beef cutlets.
Yogurt, berries.
Chicken meat roll, grilled vegetables, egg.
Sixth day. Saturday. The menu is complemented with pasta or a cereal dish.
Oatmeal porridge. Apple.
A glass of kefir. Cottage cheese.
Peppers stuffed with vegetables. Chicken drumstick.
Cheese casserole. Pear.
Fish soup. Cabbage salad.
Seventh day. Sunday. You can eat any food you want once a day.
Oatmeal. Two eggs.
A glass of kefir. Bran.
Pasta with flour. Cheesecake.
Fat-free yogurt.
Vegetable salad, grilled meat, a glass of wine.
Cons and contraindications
Among the shortcomings of the express diet “Ladder” from Pierre Dukan, the following points can be distinguished:
Since protein foods contain insufficient amounts of fiber, this can lead to intestinal disorders.
It is possible to increase the level of cholesterol in the blood, which also provokes an abundance of protein foods.
You can not adhere to the “Ladder” diet in the following conditions of the body:
Tendency to constipation.
Atony and dyskinesia intestines.
Diabetes.
Gout.
Cholelithiasis.
Kidney diseases.
Atherosclerosis.
Ulcers of the stomach and duodenum.
Childbearing period.
Lactation.
Stage of pregnancy planning.