I can't read to lose weight. Good day! The first weight loss method I tried was Dr. Dukan's diet.

Dr. Pierre Ducane is a French nutritionist, author of 19 books, including the famous bestseller "I Can't Lose Weight" in which he, already a well-known specialist in France, summarized the results of his many years of practice and outlined in detail the theory of his system. This book has been sold all over the world, in more than 10 million copies, but only now has reached Russia ..

4 KEY EXERCISES FOR SHIMING WEIGHT

Too many choices make it difficult to choose

Throughout my medical practice, I have found that reliable, authoritative yet simple and specific instructions, without ambiguity, improve control and make them easier to follow. That's why I chose 4 effective exercises which are most adapted to solving the following problems:
First problem: weight loss by the widest range of muscle sectors and the intensity of calorie burning due to their work.
And the second problem: how to prevent sagging skin after losing weight, since many patients who have lost weight often complain of sagging and sagging skin in the abdomen, arms, buttocks and thighs.

Four vulnerable zones of a slimming body

At 8 kg, the competition between burning fat and tightening skin begins. Indeed, the fat melts faster than the skin can shrink, and there is not a very attractive picture. This problem is more common in areas where the skin is thinner.
There are 4 problem areas, which women complain about most often (loss of elasticity and excess skin):

Zone of the abdomen (flabby hanging belly). When you lose weight, weight and fat loss affects how outer part fat directly under the skin, and inner part surrounding the muscles. When the fat is gone, the muscles are less tense, and as a result, the skin on the abdomen becomes lethargic and flabby, and the stomach itself protrudes a little forward. And when the external fat melts, it is the skin that suffers, losing its firmness and elasticity. After losing weight, the skin recovers, but very slowly, it takes 6 months to reach the best tone. Do not hope for quick improvements and do not do anything radical for this. As for the belly, which protrudes a little forward, this is due to the weakening of the muscular wall. To tone it up and regain a flat and muscular stomach, you need to work on abdominal muscles, pumping the press .

Hands. It is women with large, big hands complain about their softening when losing weight. After weight loss, the arms become less voluminous and the skin sags on them.

- saggy and loose buttocks. A city dweller leading a sedentary life, losing weight, very quickly loses the fat pad gluteal muscles. As a result, he acquires soft and saggy buttocks, which deprive him of sexual attractiveness;

- relaxed hips. This applies mainly to women excess weight which is concentrated mainly at the bottom of the body, in the hips and knees. When weight loss is significant, thinner thighs are less elastic, the same can be said about the skin.

Exercise #1

I first invented this exercise for myself and have been using it for 20 years. For the last 3 years I have been prescribing it to my patients, most of them have already taken it. In addition to walking, you have only one mandatory exercise to do, and I urge you to include it in your daily activities. Why? Because it's simple and easy to do. This makes it very easy to include it in everyday life. Short and quick, it can be done in bed in the morning after waking up or in the evening before going to bed. It is exceptionally efficient. And finally, it allows you to use a very wide range of muscle groups: Abs, thighs and arms. See for yourself!

You can use physical activity as a tool to quickly return to the starting point of the diet: 20 minutes of walking allows you to neutralize, for example, a glass of wine or 3 pieces of chocolate

Starting position - lying in bed after waking up or having breakfast. Use a roller or pillow to create a comfortable slope. Lie on your back with this roll under your torso.

1) Bend your knees, lifting them up, and keep your hands at your knees, supporting them.
2) In this position, bring the torso to a vertical position with the help of the abdominal press, without using the hands.
3) Then sit down on a pillow or roller. Repeat this exercise 15 times without using your hands.
4) Do 15 more times, tensing the biceps.

Total - 30 times. In the evening, repeat the same series - this will give you 60 movements, and from the first day you will acquire the basis of the stability of your abdominal wall and your biceps.

Every day try to do a little more by adding 1-2 movements to abdominals and hands in the morning and the same in the evening, that is, 31 + 31 on the 2nd day, 32 + 32 on the 3rd day and 36 + 36 at the end of the first week.
The goal is to reach 70 + 70 by the end of the first month and over time - to 100 in the morning and 100 in the evening. At this point, 200 repetitions will only take 3 minutes of your time. You can see for yourself that this is not a very burdensome task.
You will understand how effective this exercise is by examining your stomach in a month, which, instead of flabby and bulging, will become elastic and flat.

Exercise number 2 - for the gluteal muscles

This exercise has become another of my reflexes, I also do it every day immediately after the first, in bed after waking up, it is a logical complement to the first. It is amazingly effective, every morning and every evening I feel its instant result. With these exercises, the front side of the thighs warms up very quickly, very strongly, and I feel how all the main muscles are toned. It activates not only back muscles thighs, but also the femoral-gluteal muscles, as well as the muscles of the arms. Let's try.

Starting position - take a roller or pillow, lying on it, place tense arms along the body on the bed.

1) Bend your knees. Put your feet and knees together. As you exhale, lift your hips up to form a bridge. The hull in the bridge should form a straight line.
2) Hold this position for a few seconds, lifting your buttocks up.
3) Then lower yourself back to the starting position to rise quickly again and assume the same position, trying to keep the bridge straight. Repeat the exercise 30 times.

Repeat this series of exercises in the evening before going to bed. This will add you another 60 exercises per day, that is, no more than 1.5 minutes. If you are unable to complete these 30 exercises, then you have a very heavy pelvis and insufficient muscle base, atrophied by a sedentary lifestyle. In this case, don't worry: reduce the number of movements and know that these muscles will adapt over time and you will be able to do the exercise as expected. Try to still do at least 10 exercises in the morning and evening, as you really need it. Then, as for the previous exercise, try to add one set each day so that one day you reach 100 in the morning and 100 in the evening. At this stage, you will find that your torso and pelvis, having lost weight, will gain elasticity.

Our society tends to be tolerant of the common overweight.
Of course, you hear ministers, dignitaries, warning against overeating and sedentary lifestyles, but they do nothing to prevent it.

Exercise number 3 - for the hips

This exercise is of double interest, since it is the one that burns the most calories and mobilizes the largest muscle, the quadriceps, which, as its name indicates, consists of four muscle bundles. On the other hand, cellulite is most often seen over this muscle, and even the slightest weight loss can easily reduce it.

The goal of this exercise is to simultaneously burn calories and gain firm and toned muscles after weight loss. It involves all the muscles of the thighs, which is a lot for one exercise.

Starting position - stand on your feet, if possible, in front of a mirror.

1) Grasp the edge of a table or washbasin, spread your legs slightly and straighten your shoulders.
2) Slowly begin to squat, bending your legs until your buttocks touch your heels.
3) Then rise to the starting position.

This is a difficult exercise, but extremely highly efficient. It depends on your weight, its localization and the degree of your fitness. If you weigh more than 100 kg, it will be difficult for you to do even one such exercise. In this case, do what you can, and you will see that, gradually losing weight with the help of a diet, you can reach one, then two, three or more squats a day. By the time you do a series of 15 squats, you will be close to your optimal weight.

Remember to add one set each day. When you get to a series of 15 exercises, aim for 30, but don't worry - you have time. When you reach 30, you will feel that you have found more elastic hips, and in the meantime, 8 muscle bundles will continue to work, gradually burning calories day and night.

I HAVE ANOTHER GOOD NEWS FOR YOU. THE FACT IS WHEN YOU EXERCISE, YOUR MUSCLES BURN CALORIOUS FUEL AND YOU KNOW THIS. BUT YOU PROBABLY DONT KNOW THAT EVEN WHEN THE EXERCISE IS FINISHED, THE MUSCLE CONTINUES TO CONSUME CALORIES, OF COURSE, MUCH LESS THAN DURING PHYSICAL EFFORT, BUT CONTINUOUSLY, DAY AND NIGHT, FOR 72 HOURS. SO IT DOES MEAN TO MOVE EVERY DAY.

Exercise number 4 - for hands

A woman's hand is a very sensitive indicator of overweight and skin condition. There is symmetry in the distribution of cellulite on the thighs and arms. Most women with cellulite on their thighs also have very powerful arms. When they lose weight, they lose fat more easily in the arms than in the thighs. Because of this, their thinner hands lose their tone and become flabby, and women take it very hard. There are not many solutions in this area - surgery is contraindicated, as it leaves too much scarring. But there is a huge selection. exercise. I have chosen one of them and present it to you. This exercise is my favorite as it is very simple and effective.
This exercise has the advantage of working two muscles: the biceps on the front of the arm and triceps muscle on the back, in order to strengthen the muscles and tighten the skin in the fleshy part of the arm.

Starting position - take a 1.5-liter bottle of water or one dumbbell of the same weight.

1) Bend your arm with the dumbbell or bottle until the dumbbell is near your shoulders. Start with the palm facing inward. As you lift the dumbbell, rotate your hand so that your palm is facing up.
2) Slowly lower the dumbbell and repeat.

This exercise must be performed 15 times for each arm in order to achieve sufficient growth. muscle mass and get rid of loose skin.
Try to reach the limit of your abilities and, if you feel capable, boldly go further.

When you do 15 movements for each arm daily for a week, try to complete a series of 20 times, after a week - already 25, to reach 30 movements at the end of the first month. On the other hand, remember that the skin of a thinner person needs 6 months before it tightens up again, so do not expect miracles right away.

THE PURPOSE OF THESE FOUR EXERCISES IS TO STRENGTHEN THE MUSCLES, STRETCH THE INNER THIGH AND ARMS, AND GET FIRM AND SMOOTH SKIN AGAIN.

1) Don't forget the wonderful benefits of simply walking, even 20 minutes a day will speed up weight loss and give you an incentive to keep going.

2) It is especially important to include walking during the weight fixation stage, when the risk of a plateau effect is very high, since the introduction physical activity will give you additional reserves of the body to burn calories.

3) Enter 4 simple exercises that you learned about in this chapter, and you will get not only your ideal weight, but also elastic hips, buttocks and slender arms.

20 million French people are overweight, 35-40 thousand people die from it every year. But who cares?

YOU! And you don't know what to do? I offer you my method.

Not because it's mine, but because in my later life, after 35 years of experience with its daily use, I was convinced that it is the best among all those that I have ever heard of!

Do you need proof? Here they are:

1) 3 million The French tried it, and 10 years after it was first published, the book is at the top of the bestseller list, just behind the Harry Potter books.

2) 174 doctors asked permission to use my technique, which indicates that they consider it effective. I gave them my consent, and I give it to you, my dear readers!

I offer 100 foods of the highest quality, most nutritious and satisfying, labeled with the magic words: NO LIMITS.

The technique consists of 4 stages, starting with the most strict and ending with the most gentle.

1) Stage "Attack"- the shortest and most effective.

2) Stage "Alternation"- achieving the desired weight.

3) Stage "Fixing"- for every kilogram lost you will need 10 days.

4) Stage "Stabilization"- weight retention: protein Thursday, no lift, 3 tablespoons of oat bran per day for life.

To succeed, you must at least try! I wish you to start and win in the fight for perfect figure with my diet.

Your Dr. Pierre Dukan

FOREWORD: THE SHOW-OFF, OR THE MAN WHO LOVED MEAT

The beginning of my acquaintance with the problem of excess weight dates back to the time when, as a young general practitioner, I practiced medicine in the Montparnasse quarter in Paris and at the same time specialized in the neurological department of the Garches hospital for children suffering from paraplegia.

At that time, among my patients was a publisher, a cheerful fat man and an extremely erudite man, who suffered from severe asthma, from whose attacks I saved him more than once. Once he came to my office and, sitting down in an English chair, which creaked under its weight, said:

Doctor, I have always been pleased with your help, I trust you completely, and therefore today I want you to help me lose weight.

At that time, my knowledge of dietology was limited to what I was taught at the Faculty of Medicine: low-calorie diets and small portions of dishes that are quite similar in content to normal ones, but in quantity are clearly intended for midgets. In most cases, having heard from the doctor the recommendation to follow such a diet, the patient, not accustomed to denying himself any gastronomic pleasure, hurriedly left the office, seized with horror at the thought that he would have to limit himself to what constitutes his greatest joy.

“I continue the diet because I feel energized, and besides, I enjoy what I eat”

Dietitian Dukan's first patient

Stumbling, I began to explain to him that in fact I was not familiar with the intricacies of this science.

What science are you talking about, Doctor? I went around all the specialists in Paris, including the local charlatans. Since my youth, I have repeatedly lost weight, in total - at least 300 kg, but then again successfully gained them. I have to admit that I never really wanted to lose weight, and my wife unwittingly did me a lot of harm by continuing to love me, despite my huge size. Now I'm almost out of breath with minimal effort, I'm having a hard time finding clothes in my size, and frankly, I'm beginning to fear for my life.

You can deprive me of any food except meat: I love it too much to refuse it.

I automatically, almost without thinking, answered him:

OK then. If you love meat so much, come to me tomorrow morning on an empty stomach to weigh yourself, and then eat only meat for 5 days. However, avoid its fatty varieties: pork, lamb and the fattest parts of beef - fillets and ribs. Roast it until cooked, drink as much water as possible, and after 5 days come to me for re-weighing.

OK OK.

AFTER 5 DAYS IT FOUND OUT THAT HE LOST ABOUT 5 KG. I DID NOT BELIEVE MY EYES, HE, BY THE WAY, TOO. AT THE BEGINNING I WAS A LITTLE ANXIETY, BUT HE JUST SHINED, WAS MORE FUN AND TOLD ME WITH SUCH ENTHUSIASM ABOUT THE DISAPPEARANCE OF SNORING, ABOUT THE BENEFITS OF COMFORT, THAT SOON ALL MY DOUBTS WAS GONE.

I continue the diet because I feel energized, and besides, I enjoy what I eat.

So, he went around the second circle - for another 5 meat days, but I made him promise to do a complete blood and urine test upon my return. After 5 days, having dropped another 2 kg, he gleefully slipped me the results of his tests, which, by the way, were completely normal - neither high sugar, nor high level cholesterol or uric acid.

In the meantime, I visited the library of the Faculty of Medicine, where I studied the nutritional properties more carefully. various kinds meat, especially focusing on proteins, the high content of which it is famous for.

So 5 days later, when the publisher showed up in my office again, bursting with health and losing another 1.5 kg, I advised him to supplement his diet with fish and seafood, he gladly accepted this advice, since all possible varieties of meat had already been exhausted.

After 20 days, the scale showed 10 kg less than the original weight, and the second blood test was still satisfactory. So I decided to take a chance and go for broke by adding all the remaining proteins, namely poultry, dairy products and eggs, and just in case, I recommended that he increase the amount of liquid and go to 3 liters of water a day.

In the end he agreed to include vegetables in his diet, the long absence of which began to seriously disturb me.

After 5 days, during the next consultation, it was found that he didn't lose an ounce. Under this pretext, he demanded a return to his favorite diet, which was especially valuable to him by unlimited consumption of meat. I agreed on the condition that the five-day meat diet would alternate with a diet that combined vegetables and meat, arguing the risk of beriberi, which he had great difficulty believing. Nevertheless, he accepted my offer - mainly because of the threat of disruption of the passage of food through the intestines, since with such a diet, fiber practically does not enter the body.

That's how mine was born protein diet, alternating the use of vegetable and animal proteins. Gradually, my interest in obesity and all other overweight problems also increased, which completely changed the course of my professional and scientific life.

Long years I have carefully developed and refined this concept in order to create a diet that today seems to me the most suitable for the specific psychology of obese people, and the most effective of all weight loss diets.

However, over time, I regretfully discovered that weight loss diets, no matter how effective they are and no matter how strictly followed, do not stand the test of time. Due to the lack of a fixing stage, their results at best slowly but inexorably evaporate, and at worst, the weight increases dramatically, and everything ends with emotional instability, stress and a feeling of disappointment.

Current page: 1 (total book has 20 pages) [available reading excerpt: 5 pages]

Pierre Dukan
I can't lose weight

Je ne sais pas maigrir

The editors would like to thank Elena Alexandrova and her daughter Olga for their active participation in the creation of the book.

* * *

Books in the Dr. Dukan Diet Series

"I can't lose weight"

Diet "Dukan" - No. 1 in the world! This book contains a description of the 4 stages of a unique program to lose weight and stabilize the lost weight. Karl Lagerfeld, Jennifer Lopez, Penelope Cruz and Gisele Bundchen lost weight using this technique.

Dr. Pierre Dukan is the most popular French nutritionist who has developed a unique weight loss technique, thanks to which overweight More than 5 million men and women around the world have been able to leave.

"60 Days with Dr. Dukan"

A new book Dr. Pierre Dukan will allow you to go with him to the goal. Every day, for two months, the doctor will support and guide you: give nutritional advice, make shopping lists and easy physical activity, suggest healthy recipes and motivating recommendations to prevent relapses and violations.

"350 Dukan Diet Recipes"

In this book by a renowned nutritionist, you will find 350 delicious diet recipes that will give you pleasure and greatly increase your motivation, allowing you to enjoy your favorite dishes without restrictions.

"Recipes for a slow cooker for the Dukan diet"

One more step bringing you closer to victory over excess weight! A new book famous nutritionist includes best recipes methods developed on the basis of Russian products, the consumption of which the diet allows at any time and in any quantity. Thanks to the multicooker, the food does not lose its taste and beneficial features, and you save time, because the cooking process does not need to be monitored. Do not give up your favorite dishes, enjoy food and lose weight!

"Dukan Diet Desserts"

Desserts are an integral part of the Pierre Dukan method, they help to achieve desired result and save good mood throughout the diet. In addition, all the patients of the doctor who prepared according to this book lost weight faster than those who ignored them. In this book you will find 100 recipes for easy and delicious desserts. All desserts follow the Dukan method and will satisfy even the most demanding sweet tooth.

* * *

Dedicated to Sasha and Maya, Maya and Sasha, my two children, in gratitude for the second life they gave me instead of the one I gave them.

Christina, my wife, without whom this would not have been possible.

To my associates Sylvia and Maurice.

For my future Russian friends

Born to be a doctor

Since childhood, I wanted to be a doctor, but I was afraid of injections to such an extent that I was held by ten people when they performed this procedure. To get rid of this obsessive fear, I asked the nurse to teach me how to give injections to others. At the age of 10, I already had my own small set of syringes, and I was proud of these medical supplies. I also learned how to massage and soothe pain, and my grandfather even thought I had a "light hand."

When, after graduating from high school, I had to choose between art and medicine, my mother, she has always been a beacon for me, predicted my future:

"My Pierre, if you become a doctor you can always paint or collect art, but if you become an artist you will never be able to practice medicine again."

No wonder I swallowed my medical education without much difficulty.

The birth of a method. Lose weight yes, but don't get fat again!

In the 75-80s, patients and doctors were happy and proud when they managed to achieve only weight loss, which was naively considered an end in itself: if you lost weight, then the goal was achieved, the game was won. Then, just as now, everyone who decided to lose weight chose their own weight. This approach could lead to nothing but disaster, since the entire subsequent path to weight loss depended on this choice. At that time, women dreamed of being like the legendary fashion model Twiggy, a completely anorexic person. That is, they set themselves a goal that was obviously a pipe dream, instead of strive for your correct, fair weight. This wrong choice is still one of the main mistakes of losing weight.

When I first became a nutritionist, I tried to apply everything I was taught - count calories and reduce their daily values - but quickly realized that with such poor means, the game would be lost in advance.

So I had to put together a diet, a system, and then a technique, first for my patients, then for my readers, Internet users, and finally for my fellow doctors. Because I am a doctor, and I started out as a general practitioner, I take great pleasure in healing anyone who can be healed. And, in my firm opinion, excess weight is not even an acute form of the disease, it is a stable and chronic disease that requires long-term attention and support. Therefore, I considered my main task not just to rid patients of extra pounds, but the final stabilization of weight, that is, a complete cure.

Today, with 35 years of experience behind me, I am aware of what I offer modern method struggle, capable of effectively combating the obesity that is progressively attacking humanity.

Release of the first edition of the book

My technique gradually became more effective, patients not only lost weight, but could also stabilize it and not gain it again. Completely inspired by these successes, I decided to no longer keep my method a secret, but, on the contrary, to make it available both to the general public and to other doctors who were no longer able to fight against overweight wards. At that moment, I could not even imagine that even adherents of the low-calorie school would join me later, who, due to systematic failures in the application of their system, experienced constant stress and dissatisfaction with the results of their patients.

When I brought my finished work to the editor, the first publisher refused me. He was a wonderful man, but he had, perhaps, only one drawback, he was thin, and it was difficult for him to understand how disastrous the situation of overweight people could be.

I then took the manuscript to another publisher who had it read by a rather round woman. She was not so categorical, but first she ordered to remove all adjectives with the root “thick” in the text, hypothesizing that this word does not comply with traditional marketing rules. Disapproving of such interference, I refused to succumb to the hypocritical propaganda, my case was referred to a superior, who decided it in my favor.

And the book is out!

When the total circulation reached half a million, the publisher invited me to lunch and asked me to explain the reason for such success. I remember I answered him that I must have intuitively and from the inside understood the mechanisms of emotional and mental perception fat people who gave me to understand why they would agree to lose weight forever and how they would lose weight with enthusiasm. The method I suggested to them was both a source of pleasure and a reduction of discontent.. The increase in pleasure was that the weight loss occurred quickly enough, and the body immediately felt it. The lack of hunger, the strong internal structure of the diet, its precise instructions and the ability to observe its passage contributed to the reduction of discontent.

When I started writing this work, I put into it my twenty years of medical practice, during which I tried to understand and cure all these men and women who came to me for help. I learned to feel them as my loved ones, they became a part of my life and were no longer for me "thermodynamic machines", calorie absorbers, fattening, inactive robots, unable to curb their own appetite, as we were taught and, unfortunately, are still taught. and today in Western universities. In fact, in practice, it turned out that these are people with temporary or permanent dissatisfaction, forcing them to eat well and a lot, in order to neutralize it at any cost.

A simple two-way deal was established between them and me, in which I offered them to exchange the pleasure of food for the pleasure of weight loss, a sense of pride in their body when appearance reflects the beauty and depth of the soul, because “form is an essence that rises to the surface,” as Victor Hugo once said.

When I published this book, I did not know who would read it. I was far from thinking that it would become a guide to life for tens of millions of readers around the world. But that is exactly what happened. Year after year, without too much fuss, this little book passed from hand to hand, and without any advertising, without any marketing strategies, it found its audience.

Across cultures and traditions

The book's audience began to expand, crossing borders, and a string of foreign publishers began to acquire rights to publications in different languages. Italy and Korea were the first, and, as usual, the book made its way quietly, from country to country. The turn has come Bulgaria, where there was an unforgettable reception and a huge success, like in an accelerated movie, as if her whole path in France scrolled at high speed. It seemed to me that I had already received the biggest reward for my efforts ... but then the book came out in Poland. I didn't even know that Poland had acquired the right to publish in Polish from a French publisher. I got a call from the translator of the book to send a photo from the presentation of the prestigious NIKE Literary Prize for the best sales in Poland. The one and a half million Poles who bought my book showed their trust in me, expressed their confidence and interest in my method. Then they also bought my other books together. Poland has given me the highest honor of my life by acknowledging and accepting a diet without knowing me at all.

Then there was Elena! It is thanks to her that I am writing this foreword. Elena is Russian, she lives between Moscow and Paris and has been working in the beauty industry for many years. When I met her, she expressed an idea, consonant with my views, that being overweight depresses beauty. I told her about the incredible success of my diet in Poland and she came to me talking about publishing a book in Russia. Her enthusiasm and conviction prompted me to make the decision to acquaint Russian readers with her method.

Two wonderful Russian Parisians: Elena and her daughter Olga, both with the beautiful surname Alexandrova, it was they who opened the doors for my diet to your beautiful country. And if the method that I am passing on to you bears fruit, then we - both you and I - will be indebted to them in part.

Method principles

Before you go directly to reading, I want to give you some recommendations that form the basis of my approach, its philosophy and its values.

My method consists of four stages that form a single whole. Each stage solves a specific problem and is inseparable from the subsequent ones. The method is carefully thought out, so it should be followed in full or not started at all. This applies especially to the last two stages of consolidation and stabilization, without which all efforts are doomed to failure.

The method has some advantages that will undoubtedly motivate you throughout all stages:

A detailed list of instructions is provided to reduce doubts, limitations and frustrations;

A natural diet is proposed, close to the diet of a primitive hunter;

Quantity restrictions are excluded.

The essence of the method and the key to its success are based on eight rules:

Use 100 foods: 72 natural protein foods and 28 vegetables.

Allowed foods can be consumed WITHOUT RESTRICTIONS, without suffering from hunger.

The method consists of four consecutive stages, starting from the first day of the diet, and continuing throughout life.

The stages of consolidating and finally stabilizing the correct weight are the most important.

Physical exercise is “written” like a prescription drug, as is the mandatory twenty-minute daily walk.

You will be able to enjoy cooking according to 1200 recipes from the entire international Dukan community.

Enter into your diet oat bran - the only product in the world that promotes weight loss, provided that the product is properly crushed and sieved in a special way, which gives them medicinal properties and distinguishes it from the classic bran used in cooking.

You have the opportunity to daily personal coaching on the Internet, with evening reports and morning instructions.

You have already learned enough about my method and you can safely start reading the book, but I want to give a few more numbers. International statistics proves that 70% of readers decide to follow my diet rules within a month. More than half of them completely get rid of extra pounds. This is far more than the results of all other methods invented in the last 60 years. Moreover, 78% of those who reach their correct weight fix and stabilize it after a year.

I hope that you, my readers, will enter this category of successfully losing weight.

Whatever the result, at whatever stage you are, you can write to me, contact me via the Internet on my website, and I will also chat regularly. Happy reading, see you soon.

Your doctor Pierre DUCAN.

Preface for those who want to be healthy

20 million French people are overweight, 35-40 thousand people die from it every year. But who cares?

YOU! And you don't know what to do? I offer you my method.

Not because it's mine, but because in my later life, after 35 years of experience with its daily use, I was convinced that it is the best among all those that I have ever heard of!

Do you need proof? Here they are:

1) 3 million The French tried it, and 10 years after it was first published, the book is at the top of the bestseller list, just behind the Harry Potter books.

2) 174 doctors asked permission to use my technique, which indicates that they consider it effective. I gave them my consent, and I give it to you, my dear readers!

I offer 100 foods of the highest quality, most nutritious and satisfying, labeled with the magic words: NO LIMITS.

The technique consists of 4 stages, starting with the most strict and ending with the most gentle.

1) Stage "Attack"- the shortest and most effective.

2) Stage "Alternation"- achieving the desired weight.

3) Stage "Fixing"- for every kilogram lost, you need 10 days.

4) Stage "Stabilization"- weight retention: protein Thursday, no lift, 3 tablespoons of oat bran per day for life.

To succeed, you must at least try! I wish you to start and win in the fight for the perfect figure with the help of my diet.

Your Dr. Pierre Dukan

Association P.R.O.T.I.V. 1
Program - Response to Obesity - Obesity and Overweight, Le Monde newspaper.
Foreword: Decisive Encounter, or The Man Who Loved Meat

- Doctor, I have always been pleased with your help, I trust you completely, and therefore today I want you to help me lose weight.

Stumbling, I began to explain to him that in fact I was not familiar with the intricacies of this science.

“What science are you talking about, doctor?” I went around all the specialists in Paris, including the local charlatans. Since my youth, I have repeatedly lost weight, in total - at least 300 kg, but then again successfully gained them. I have to admit that I never really wanted to lose weight, and my wife unwittingly did me a lot of harm by continuing to love me, despite my huge size. Now I'm almost out of breath with minimal effort, I'm having a hard time finding clothes in my size, and frankly, I'm beginning to fear for my life.

- You can deprive me of any food, except meat: I love it too much to refuse it.

I automatically, almost without thinking, answered him:

- OK then. If you love meat so much, come to me tomorrow morning on an empty stomach to weigh yourself, and then eat only meat for 5 days. However, avoid its fatty varieties: pork, lamb and the fattest parts of beef - fillets and ribs. Roast it until cooked, drink as much water as possible, and after 5 days come to me for re-weighing.

- OK OK.

AFTER 5 DAYS IT FOUND OUT THAT HE LOST ABOUT 5 KG. I DID NOT BELIEVE MY EYES, HE, BY THE WAY, TOO. AT THE BEGINNING I WAS A LITTLE ANXIETY, BUT HE JUST SHINED, WAS MORE FUN AND TOLD ME WITH SUCH ENTHUSIASM ABOUT THE DISAPPEARANCE OF SNORING, ABOUT THE BENEFITS OF COMFORT, THAT SOON ALL MY DOUBTS WAS GONE.

- I continue the diet, because I feel a surge of energy, and besides, I enjoy what I eat.

In the meantime, I visited the library of the medical school, where I studied the nutritional properties of various types of meat more carefully, especially focusing on the proteins for which it is famous for its high content.

So 5 days later, when the publisher showed up in my office again, bursting with health and losing another 1.5 kg, I advised him to supplement his diet with fish and seafood, this advice he gladly accepted, since all possible varieties of meat were already exhausted.

In the end he agreed to include vegetables in his diet, the long absence of which began to seriously disturb me.

And so my protein diet was born, alternating the use of vegetable and animal proteins. Gradually, my interest in obesity and all other overweight problems also increased, which completely changed the course of my professional and scientific life.

Over the years, I have carefully developed and refined this concept in order to create a diet that today seems to me the most suitable for the specific psychology of obese people, and the most effective of all weight loss diets.

Most people who put themselves to the test of a weight loss diet lose an uneven battle with excess weight, which usually leads them to complete discouragement, gives rise to dissatisfaction with themselves and can be fraught with excessive obesity. To avoid this, I needed to create a system for maintaining the achieved weight - a protective barrier against re-gaining kilograms.

I introduced this protective barrier by using a step-by-step introduction into the diet of the main products necessary for normal nutrition in order to avoid the response of the body, deprived of its reserves. To overcome this instinctive protest of the body and make the transition to normal nutrition easier, I set the exact duration of this stage of the diet, proportional to weight loss, which is very easy to calculate: it takes 10 days to fix one kilogram lost.

However, even after passing through the stage of fixing the achieved weight, under the influence of the metabolism in the body, a gradual return to old eating habits is possible. In addition, the desire to compensate for one's problems and anxieties is inevitable, encouraging oneself with fatty, sweet and plentiful food, which can break down resistance and such a seemingly impregnable fortress, which is the phase of weight consolidation.

I therefore ventured to recommend another measure to my patients by proposing yet another phase of the diet, which I boldly called the "final phase." It would seem an unacceptable epithet for those who are overweight, both adults and children, who generally cannot tolerate anything that has to do with duration, as this contradicts their impulsiveness and aversion to self-restraint.

An unacceptable word, an unacceptable rule that you will have to follow for the rest of your life - but what if it is the one that will ensure your weight stability and apply only one day a week?

ONLY ONE DAY OF THE DIET PER WEEK, BUT WHICH WILL BE STRICTLY AND STABLY UNCONDITIONALLY OBSERVED AND THE RESULTS OF WHICH WILL BE MORE THAN CONvincing.

It was then that the moment of truth came for me: I realized that the real success of my diet, of course, lies in the combination of all four of its stages, successively replacing each other, with successively decreasing intensity. Years of practice have allowed me to build a logical and orderly chain from which it is impossible to deviate.

First Stage "Attack" quite short, but very effective. It is replaced by a stage called "Alternation", which includes periods of assault and respite, followed by consolidation stage the weight achieved, the duration of which is proportional to the number of kilograms lost. And finally, in order to forever preserve the weight won with such difficulty, - a constant and therefore effective measure, the observance of which is recommended until the end of life - one protein day per week, day of cleansing, which will keep the balance on all other days of the week.

And in the end, I achieved my first really stable results. In fact, I offered patients not only fish, but also a fishing guide, that is, a diet plan by which they could not only quickly and effectively cope with obesity, but also maintain the results for a long time and without outside help.

I have spent 20 years perfecting this technique in a limited number of patients. Today, thanks to their consistent results, I am bringing it to a wider audience.

My diet is for for those who have tried everything; who lost and gained weight too often; and for those who, above all, want to provide themselves with a guarantee that, in exchange for their short-term zeal, he will not only throw off overweight, but will also retain the fruits of his efforts and will live with the figure to which he aspired and to which he has every right. So I wrote this book in the hope that the weight loss system I'm proposing will one day also be the solution to your weight problems.

I wrote a book for those who are concerned about weight problems, but it is dedicated to those I have worked with who have helped me live a fulfilling life as a doctor: my patients, young and old, men and women, especially the first of them, my jolly fat publisher.

Pierre Dukan

I can't lose weight

FOREWORD FOR THOSE WHO WANT TO BE HEALTHY

20 million French people are overweight, 35-40 thousand people die from it every year. But who cares?

YOU! And you don't know what to do? I offer you my method.

Not because it's mine, but because in my later life, after 35 years of experience with its daily use, I was convinced that it is the best among all those that I have ever heard of!

Do you need proof? Here they are:

1) 3 million The French tried it, and 10 years after it was first published, the book is at the top of the bestseller list, just behind the Harry Potter books.

2) 174 doctors asked permission to use my technique, which indicates that they consider it effective. I gave them my consent, and I give it to you, my dear readers!

I offer 100 foods of the highest quality, most nutritious and satisfying, labeled with the magic words: NO LIMITS.

The technique consists of 4 stages, starting with the most strict and ending with the most gentle.

1) Stage "Attack"- the shortest and most effective.

2) Stage "Alternation"- achieving the desired weight.

3) Stage "Fixing"- for every kilogram lost you will need 10 days.

4) Stage "Stabilization"- weight retention: protein Thursday, no lift, 3 tablespoons of oat bran per day for life.

To succeed, you must at least try! I wish you to start and win in the fight for the perfect figure with the help of my diet.

Your Dr. Pierre Dukan

FOREWORD: THE SHOW-OFF, OR THE MAN WHO LOVED MEAT

Doctor, I have always been pleased with your help, I trust you completely, and therefore today I want you to help me lose weight.

“I continue the diet because I feel energized, and besides, I enjoy what I eat”

Dietitian Dukan's first patient

Stumbling, I began to explain to him that in fact I was not familiar with the intricacies of this science.

You can deprive me of any food except meat: I love it too much to refuse it.

I automatically, almost without thinking, answered him:

OK OK.

I continue the diet because I feel energized, and besides, I enjoy what I eat.

In the end he agreed to include vegetables in his diet, the long absence of which began to seriously disturb me.

Je ne sais pas maigrir

The editors would like to thank Elena Alexandrova and her daughter Olga for their active participation in the creation of the book.

Books in the Dr. Dukan Diet Series

"I can't lose weight"

Dr. Pierre Dukan is the most popular French nutritionist who has developed a unique method of losing weight, thanks to which more than 5 million men and women around the world have been able to lose weight.

"60 Days with Dr. Dukan"

The new book of Dr. Pierre Dukan will allow you to go with him to the goal. Every day for two months, the doctor will support and guide you: give you nutritional advice, make shopping lists and simple exercise options, offer healthy recipes and motivating recommendations to prevent breakdowns and violations.

"350 Dukan Diet Recipes"

"Recipes for a slow cooker for the Dukan diet"

One more step bringing you closer to victory over excess weight! The new book of the famous nutritionist includes the best recipes of the technique, developed on the basis of Russian products, the consumption of which the diet allows at any time and in any quantity. Thanks to the multicooker, food does not lose its taste and useful properties, and you save time, because you do not need to monitor the cooking process. Do not give up your favorite dishes, enjoy food and lose weight!

"Dukan Diet Desserts"

Desserts are an integral part of the Pierre Dukan method, they help to achieve the desired result and maintain a good mood throughout all stages of the diet. In addition, all the patients of the doctor who prepared according to this book lost weight faster than those who ignored them. In this book you will find 100 recipes for easy and delicious desserts. All desserts follow the Dukan method and will satisfy even the most demanding sweet tooth.

Dedicated to Sasha and Maya, Maya and Sasha, my two children, in gratitude for the second life they gave me instead of the one I gave them.

Christina, my wife, without whom this would not have been possible.

To my associates Sylvia and Maurice.

For my future Russian friends

Born to be a doctor

When, after graduating from high school, I had to choose between art and medicine, my mother, she has always been a beacon for me, predicted my future:

"My Pierre, if you become a doctor you can always paint or collect art, but if you become an artist you will never be able to practice medicine again."

No wonder I swallowed my medical education without much difficulty.

The birth of a method. Lose weight yes, but don't get fat again!

Today, with 35 years of experience behind me, I am aware that I offer a modern method of struggle that can effectively combat obesity that is progressively attacking humanity.

Release of the first edition of the book

My technique gradually became more effective, patients not only lost weight, but could also stabilize it and not gain it again. Completely inspired by these successes, I decided to no longer keep my method a secret, but, on the contrary, to make it available both to the general public and to other doctors who were no longer able to deal with the overweight of the wards. At that moment, I could not even imagine that even adherents of the low-calorie school would join me later, who, due to systematic failures in the application of their system, experienced constant stress and dissatisfaction with the results of their patients.

And the book is out!

When the total circulation reached half a million, the publisher invited me to lunch and asked me to explain the reason for such success. I remember I answered him that I must have intuitively and from the inside understood the mechanisms of emotional and mental perception of overweight people, which made it possible for me to understand why they would agree to lose weight forever and how they would lose weight with enthusiasm. The method I suggested to them was both a source of pleasure and a reduction of discontent.. The increase in pleasure was that the weight loss occurred quickly enough, and the body immediately felt it. The lack of hunger, the strong internal structure of the diet, its precise instructions and the ability to observe its passage contributed to the reduction of discontent.