Dukan diet - phases, menu, benefits, harm and list of allowed foods

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Every civilized person has heard of the Dukan diet. Many have already practiced it, others have seen videos on TV or YouTube. The diet has millions of fans and just as many opponents.

Some doctors openly declare that it is harmful to health, but the founder promises painless getting rid of extra pounds and maintaining the results for life. Which one is right? And what is such a popular nutrition system actually like?

The pros and cons of the Dukan diet, menus for each phase and recipes can be found in this article.

Can I have fruit?

The consumption of fruits should be approached selectively, since not all of them are included in the list of permitted foods due to their high carbohydrate content. During the stabilization stage, it is not allowed to eat melon, pineapple, grapefruit, peach, mango, watermelon, apricots, kiwi, blackberries, strawberries, quince, plums, blackcurrants, blackberries.

At the consolidation stage, grapes, bananas, pears, avocados, and peaches are added to this list. During this period, you can eat one apple per day or 150 g of blueberries.

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Reading as a child A. Today, not many people know about spelled. However, products from this undeservedly forgotten grain crop began to appear on store shelves, and nutritionists are vigorously discussing the benefits and harms of spelled.

Spelled is one of 27 varieties of wheat. This ancestor of modern soft wheat fed the peasants of Russia during the time of Pushkin. But information about spelled goes back centuries. Archaeologists, when excavating Neolithic sites, find spelled grains, which our ancestors grew and ate in vast areas with different climates. In the Stone Age, spelled was cultivated in Germany, and in the Iron Age in Italy and Switzerland. In Ancient Egypt, the grains of this cereal accompanied the pharaohs on their journey to the afterlife.

The Babylonian and Sumerian civilizations considered spelt a major source of nutrients and was used in the daily diet. And in the territory now occupied by Russia, spelled has been cultivated since the 5th century. The areas occupied by spelled fields spread from hot Africa to cold Scandinavia. It was cultivated in mountainous areas. Even before the middle of the 19th century, this grain crop was more popular than ordinary wheat.

Spelled is unpretentious to the quality and composition of the soil, withstands harsh climate conditions, and is resistant to lodging. Spelled grains are less susceptible to fungal damage, last longer and have a pleasant nutty taste. But due to the fact that during threshing it is impossible to separate grains from flower films and scales, preference was given to growing naked varieties of wheat.

Until the 2000s, spelt was remembered by breeding scientists and plant breeding enthusiasts. In certain areas of the Old World, isolated from the influence of civilization, spelt continued to be grown by representatives of peoples who retained their own culture and customs. But by the end of the last century, nutritionists started talking about spelled. The benefits and harms of spelled have become the subject of study not only by supporters of healthy nutrition, but also by doctors, physiologists, and biologists. The great Russian breeder scientist, geneticist and botanist N. In spelled grain, nutrients are evenly distributed throughout the entire volume, due to which it retains its unique properties even after removing films, cleaning and the finest grinding.

Spelled protein is another name for spelled because it has a high degree of digestibility. The quality of gluten gluten in spelled is higher than in wheat, which not only determines the better taste of grain products, but also, due to the average glycemic index of 45, spelled products are useful for diabetics, people suffering from overweight, atherosclerosis and cardiovascular diseases. For comparison, the GI of wheat flour is In addition, bread made from spelled flour does not go stale or mold for a long time.

The fats contained in spelled grains are more valuable than in ordinary wheat. The high content of unsaturated fatty acids (2 times more) determined the value of spelled for maintaining the health of the heart and circulatory system. Spelled grains contain more than 20 types of phytosterol - a substance similar in function to cholesterol and found only in plants. Therefore, nutritionists advise older people and those with high cholesterol to consume spelled products.

In addition, phytosterol can protect the human body from malignant diseases - ovarian, breast, stomach and lung cancer. Spelled porridge is also of interest to the fair sex. Its regular use stimulates the synthesis of its own collagen and elastin in the skin, which causes its regeneration, preserves the contours of the face and figure, and slows down the aging process.

The quantitative composition of amino acids in spelled is also unique. According to research by J. Not only the composition of grains is of great importance in nutrition, but also its structure. Tightly fitting scales, which create difficulties during seed processing, protect the grain from ingestion:.

Another advantage of spelled is the ability to use it for food at different stages of maturity. Flour, cereals, pasta, bread, cookies, waffles, beer, alcohol, and vodka are prepared from fully mature grains. Grains in the stage of waxy ripeness are used to prepare sauces, seasonings for soups, and added to cutlets, puddings, and yoghurts.

Bread baked from spelled flour costs four times more than wheat. This name, according to the owners of the bakery, is due to the fact that spelled bread was on the table during the Last Supper. The only contraindication to eating spelled dishes is celiac disease.

However, if you are partially gluten intolerant, spelled is preferable to wheat, since it contains less gluten. Spelled cereal is recommended by nutritionists for therapeutic nutrition and for maintaining ideal weight. The calorie content of spelled is only kcal per g of product. Thus, saturation occurs with a smaller volume of product and the feeling of fullness lasts longer. In addition, spelled has an average glycemic index, which allows you to keep glucose levels normal and prevents the deposition of energy-rich substances in fatty tissue.

Spelled grains contain a lot of fiber, without which intestinal peristalsis is not intense enough, and undigested residues remain for a long time in the intestines, where they rot and ferment. Nutritionists recommend eating spelled porridge for breakfast, when the digestion process is just beginning and the energy released when digesting a portion is enough for the whole day.

The course of using spelled for weight loss is days. Spelled porridge is cooked without salt or oil. Soups - with vegetable broth.

It is recommended to drink a glass of water before eating. Every woman has in her arsenal effective beauty recipes tested from her own experience. These can be supplemented with spelled home remedies. Thanks to its unique vitamin and mineral composition, spelled rejuvenates the skin of the face.

With regular use of spelled masks and scrubs, the skin becomes clean, elastic, the oval of the face is restored, and fine wrinkles disappear. The complexion is evened out, dilated blood vessels, redness and peeling disappear. By increasing the barrier properties of the skin, it is less exposed to pathogenic microorganisms. This is the same cereal. Not only porridge, bread and pasta are prepared from spelled.

In Europe, sauces, puddings and low-calorie desserts are made from spelled. But in Old Russian cuisine there are no less interesting and tasty recipes for spelled dishes. The porridge is rinsed with water and poured with a mixture of yogurt and 1 tbsp. Let the cereal swell for hours. Excess liquid must be drained. Pour 1 tbsp into the pan.

When the liquid has boiled away, add salt, sugar and butter to the finished dish. Wrap the container and let it sit for 5 hours. The finished dish can be eaten on its own or by adding fresh berries and pieces of fruit. Before placing the spelled porridge into the Teflon bowl of the multicooker, rinse it with running water.

Pour water over the cereal at the rate of Salt the finished porridge, add oil and herbs. The slow cooker makes delicious spelled porridge with vegetables or mushrooms. Spelled pasta is produced in the form of horns, feathers, and spirals. The required amount of pasta is poured into salted boiling water and cooked for minutes.

The finished products are strained, washed, oil and herbs are added. You can sprinkle the finished dish on top with grated cheese. Spelled porridge has a mild taste of its own, so it goes well with any meat and vegetables, highlighting their taste. Rinse the cereal under running water, add water and cook over low heat until half cooked.

Meanwhile, cut the prepared meat into pieces, fry and put on a plate. Fry finely chopped onion and grated carrots in melted fat. Place everything in a saucepan with porridge, stir, salt, pepper and simmer under the lid until cooked. Let stand for minutes. Before serving, garnish the dish with fresh chopped herbs.

Spelled in any form not only retains all the beneficial substances, but is also grown without applying fertilizers or treating with pest control drugs. Therefore, spelled products are not only tasty, but also environmentally friendly. You must be logged in to post comments. This site uses Akismet to reduce spam.

Can I have bread or wheat bran?

Wheat bran can be mixed with oat bran at all stages of the diet in the amount of 1 tbsp. l. per day. Whole grain breads are acceptable at the Consolidation stage, 2 pieces per day.

It is recommended to consume any permitted foods in moderation, controlling the amount of food eaten. To observe Protein Thursday, at any stage, only products recommended for the Attack stage are used. Following this diet is a lifelong burden for those who want to gain a slim figure.

Author of the article:

Kuzmina Vera Valerievna |
Endocrinologist, nutritionist Education: Diploma of the Russian State Medical University named after. N.I. Pirogov, specialty “General Medicine” (2004). Residency at the Moscow State Medical and Dental University, diploma in Endocrinology (2006). Our authors

Menu for every day for all phases of the Dukan diet

Below are tables with sample menus for each phase of the Dukan Diet. Don’t be afraid to change or rearrange anything as you wish - all dishes are interchangeable.

There is no menu for Stabilization, since this phase involves introducing into the diet the same carbohydrate products as during the Consolidation stage, only in larger quantities.

Please note that a glass of juice or kefir is considered a meal. You drink water yourself throughout the day. A little of the best every hour.

Menu on Attack for five days

An attack is the most difficult and unsafe period for the body. Pierre Dukan himself categorically does not recommend a duration of more than five days. If for some reason you feel that you cannot last the planned period, then do not rush to break down, just move on to the next stage. This way you will lose less than the planned weight, but your efforts will not be in vain.

Menu for 5 days in the attack phase according to the Dukan diet:

You can download and print a table with the menu for the Attack phase using the link.

Menu on Alternation for six days

After the exhausting Attack phase, when you can only eat proteins, you finally get the opportunity to introduce greens and some vegetables into your diet. Be especially careful, as potatoes, legumes, corn, bananas, very sweet fruits and berries are still prohibited (grapes, cherries, figs, dried fruits). Also be careful when using beets.

Menu for 6 days in the alternation phase according to the Dukan diet:

You can download and print a table with a menu for 6 days in the Alternation phase using the link.

Menu on Pinning for seven days

Consolidation is everyone's favorite phase of the Dukan diet because you can now eat almost any food. The limitations include counting calories and saving a protein menu for every seventh day (you can use any menu from the table for an “attack”). And, of course, when cooking, it is advisable not to fry in fat. The rest is up to you.

Menu for 7 days during the consolidation phase of the Dukan diet:

You can download and print a table with a menu for 7 days during the Consolidation phase using the link.