Pierre Dukan is a nutritionist who, for more than 30 years, has been the most widely read diet author in France. He wrote 19 books, the most famous of which is "I don't know how to lose weight".
The nutritional regime that Dukan offers is based on several basic rules:
- Eat as much as you want from the permitted foods;
- Lose weight permanently;
- Don't count calories;
- Lose weight gradually;
Dr. Pierre Dukan makes a list of the 30 top foods, which everyone can safely eat without gaining weight. However, in addition to being low-calorie, they are adapted to the lifestyle. Only extremely healthy foods for the body are selected.
In the list of foods allowed by Dukan, their place is also important - the foods with the highest positions are also the healthiest products. Here's which ones they are:
1. Mango – Contains beta-carotene and vitamin E, with a high content of vitamin C and B vitamins;
2. Tomatoes - Rich in vitamins A, C and E and lycopene, which is a powerful antioxidant;
3. Cabbage (any kind) – Rich in vitamins C, A and E, B vitamins, linolenic acid, selenium and zinc;
4. Wine - Rich in tannins, polyphenols and flavonoids, which are effective nutritional protectors;
5. Eggs - They are the most important food for the central nervous system, protecting against Alzheimer's disease. They are rich in fatty acids, lecithins and phosphofats, vitamins A, E and group B, selenium and zinc;
6. Beef Liver – Rich in vitamin A, good source of vitamin E and B vitamins, zinc, copper and selenium;
7. Brewer's yeast – Contains the richest group of B vitamins. It also has selenium and zinc;
8. Mackerel – This fish contains the protective trio of fatty acids vital for the survival of nerve cells, vitamin A and B vitamins, zinc and selenium;
9. Carrots - Richest in beta-carotene, being a good source of vitamins C and E, vitamin B9 and selenium;
10. Wheat sprouts - Contains vitamin E, a dosed amount of the triple A-C-E, as well as amino acids containing sulfur and zinc;
11. Soy - The only one with a complete set of proteins, isoflavones, linolenic acid and omega-3, as well as zinc;
12. Tuna – Another extremely healthy fish rich in omega-3 essential fatty acids, vitamin A, B vitamins, selenium and zinc;
13. Wheat germ oil - Contains vitamins of group B, E, C and A, amino acids containing sulfur and zinc;
14. Kiwi – Rich content of vitamins C, E and group B;
15. Parsley - After blackcurrant, it is the richest plant in vitamin C, a very good source of provitamin A, vitamin E and B9;
16. Dill - Rich in vitamin C, good source of vitamin E, provitamin A and vitamin B9;
17. Almonds - Contains vitamin E, B vitamins, zinc and copper, sulfur-containing amino acids;
18. Walnuts and hazelnuts – Sources of vitamin E, B vitamins, zinc, copper and amino acids;
19. Garlic - It is a collection of rare and valuable, but still unknown ingredients. It is rich in selenium, zinc, manganese, copper and nickel and B vitamins;
20. Onion - High level of sulfur-containing amino acids, stimulates the formation of glutathione, rich in selenium, zinc, manganese, cobalt, fluorine and molybdenum, the substance quercitrin. Onions have the ability to neutralize free radicals;
21. Apricots - Contain beta-carotene, a good set of B vitamins;
22. Spinach - Also rich in beta-carotene, a good source of vitamins A, C and B, selenium and zinc and linolenic acid;
23. Red peppers – High concentration of active ingredients, among the richest vegetables in vitamin C, with a high content of flavonoids, beta-carotene and vitamin E;
24. Sunflower oil – Extremely rich in omega-3 and omega-6 unsaturated fatty acids, vitamin E;
25. Melons – Beta-carotene and vitamin C;
26. Orange – Combination of the three most effective antioxidants – vitamins A, C and E;
27. Broccoli – Vitamin C, a good source of vitamin E and B vitamins, a little vitamin A, a large amount of sulfur-containing amino acids and indoles;
28. Strawberries - Vitamin C, good source of beta-carotene and vitamin E and some B vitamins;
29. Oysters – Selenium and zinc;
30. Yogurt - Contains vitamin A, a good source of B vitamins.
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