Nutritionist pierre Dukan has developed a weight-loss diet based on his 40 years of practice, which has gained popularity as the broad masses, and among celebrities. The Dukan diet prevents hunger. In each of its stages must be consumed in the menu, valid products that contribute not only to lose weight, but and maintenance performed / the throughout the life.
Of the same before the diet it is recommended to perform the three days of cleansing the body.
The basic rules of the Dukan diet
On the basis of the Dukan diet formed the following principles:
The daily reduction of useless calories. The doctor says that the daily reduction of calories during the course of the diet gives short-term result. Returning to the narrative in the diet wraps weight right back. In the opinion of the Dukan, it should be eaten on their menu only those products that do not allow to accumulate.
The limitation on the amount of products consumed is not effective. The Dukan diet is the antipode of mono-diet. You may use the menu 100 foods allowed, in any amount, to feel satiated during the day.
The daily consumption of oat bran — a necessity. The assertion of pierre Dukan oat bran allow you to delight, take out the toxins and waste products from the body. Each day you should eat 1.5-3 tablespoons of bran, abundantly watered with water.
Without the burden of physical work required. Without physical activity, respecting the diet may be reaching the point of "Not burned kilos, when the weight stops. When the physical effort the body works in a different way. According to the Dukan diet diary should make for long hiking, it is desirable to do morning exercises, play sports or physical exercise several times a week, do not use the elevator.
According to the rules of the Dukan diet must comply with 4 main stages:
The Dukan diet "Attack" — menu of 7 days. The goal of "Attacking" compelled to burn stored fats. In the menu of this phase are present only in foods of protein. The goal of "Attacking" compelled to burn stored fats.
"Alternation" — lasts until the moment in which you do not reach the desired result. The end of the "Alternation" in the Dukan diet is the desired weight loss. At this stage, the menu allow certain vegetables, in addition to protein products.
"Anchor" — continues to depending on the lost excess weight. The menu of this phase of the Dukan diet is expanded and becomes in the maximum approach to the end of the exhibition.
The "stabilization" — continues throughout life. It is a kind of culture of food, learned in the previous phases of the Dukan diet, allows you to maintain a healthy weight.
The Attack Phase
The Dukan diet "Attack" — the first and it's a good phase, which envisages the limitation of hard disk in the menu. Its main objective is the burning of the accumulation in the body fat. It is done through the consumption on the menu exclusively protein-based products with a minimum content of fat.
The consumption of protein products of the Dukan diet contributes to a rapid saturation, therefore the volume of the portion of a meal to decrease. In the digestion of protein, the body spends more energy than it receives from him, and, in consequence, the excess weight is quickly used up. It is precisely in the Attack phase of the Dukan diet, there has been a noticeable thinning, which according to the dr. motivates new stages.
Before the accomplishment of the Dukan diet you must clearly define the duration of the phase of "Attack". It defines it in function of the number of extra kilos:
- Up to 5 kg = 3 days;
- Up to 10 kg = 4 days;
- Up to 15 kg = 5 days;
- Up to 20 kg = 6 days;
- More than 30 kg = 7 days.
During the execution of the Attack of diet Dukan you must comply with the following rules:
Include in the daily menu, the consumption of the article to 1.5 tablespoons of oat bran, abundantly watered with water. If you are hypersensitive you can replace the bran buchweizen. You should drink at least 1.5 liters of purified water without gas per day. It is recommended to do the morning exercises. During the diet it is necessary to carry out hiking in the open air for not less than 20 minutes a day.
The Dukan diet "Attack" — allowed products:
- Lean meats: veal, beef, equine, beef, pork (6% fat), rabbit;
- Poultry (except duck and goose, it is used in the food, without skin): chicken, turkey, species of hunting quail;
- Offal: kidneys, liver, tongue, lungs;
- Ham (not more than 4% fat, is used without the skin);
- The fish in any kind: raw, cooked, canned, roasted, steamed;
- Eggs, quail and chicken: the protein in unlimited amounts, the egg yolk is not more than 2 units per day;
- Without fat or with minimal fat percentage of milk and fermented milk products;
- Natural yoghurt;
- Sticks, crab sticks (no more than 7 pieces in a single meal).
As supplements of the Dukan diet in the phase of "Attack" is allowed:
- The oil of olive, vegetable or rapeseed oil (1) tablespoon per day);
- The juice of a lemon;
- Tomato paste (article 2 tablespoons per day);
- Apple, soy sauce, balsamic vinegar;
- Herbs and spices: cumin, thyme, and rosemary;
- The yeast of the test, the gelatin and yeast in the preparation of dishes;
- Pickles as an appetizer (2 pieces per day);
- The sugar substitutes.
Looking at the Dukan diet it is recommended that during the day drink herbal, black and green, infusions, broths, fruit, tea, coffee, but without sugar. Salt intake should be reduced to a minimum.
The menu of each day
Dukan diet — menu in each one for the Attack phase (breakfast, lunch, snack, dinner):
- The cottage cheese;
- Meat loaf with the egg;
- The kefir;
- Boiled chicken skirt.
- The tortilla;
- Rabbit in tomato sauce;
- The kefir;
- Golden in lemon and barbecue sauce.
- 2 hard-boiled eggs;
- T-bone steak with mustard;
- Cocktail of seafood.
- Trout baked in the oven;
- Natural yogurt;
- Braised turkey with cream sauce.
- Cheese casserole;
- The ear of sturgeon;
- The egg passed through water;
- Medallions of veal in tomato sauce.
- The chicken soup.
- The kefir;
- Salmon baked in the oven.
- Scrambled eggs with ham;
- Salted herring;
- Chops of veal.
The Phase Rotation
Through the Dukan diet at the stage of "Rotation" is achieved desired result. It is the main phase in losing weight. Its duration is based on the loss of excess weight, that is to say, when the desired result is reached, then the phase of "Rotation" in accordance with the Dukan diet full. At this time, in the menu, in addition to protein products, are introduced to vegetables and vegetables rich in fiber.
Eat vegetables that are allowed in the cheese, and as it is supplied. However, it is allowed that in the menu of the Dukan diet at this time there each day. You should switch solely protein days (depending on the phase of "Attack") with the other (when the letter will allow you and vegetables).
The rotation of the proteins of the days with a mixture of the Dukan diet is based on the " desired loss of excess weight:
Up to 10 kg = 1/1
Up to 20 kg = 2/2
Of 30 kg or more = 5/5
Through the Dukan diet at the stage of "Rotation" is necessary to increase the daily norm of consumption of oat bran to 2 tablespoons. The indications that individual can be replaced in the bran of wheat or buckwheat, prepared in water. Increases the consumption of purified water up to 2 liters per day. The exercise also should be more. Through the Dukan diet you must make a trek to the outdoors of not less than 30 minutes per day during the phase of "Rotation". Do not forget the morning of load to achieve the desired result of thinning.
It is possible, that you can not eat?
You can eat in the phase Rotation on the system of Dukan:
- All protein foods that are valid in the phase of "Attack";
- All the spices and additives included in the menu of the phase "Attack";
- Vegetables: cucumbers, tomatoes, paprika, pumpkin, asparagus, spinach, parsley, lettuce, cabbage, radish, zucchini, eggplant, onion, leek and a bulb of celery, green beans, beets, carrots;
- 1 sugar-free an apple a day;
Important nuance of the phase "Rotation" of the Dukan diet is that allowed in the first phase of protein products can be mixed arbitrarily, and more to choose from only two classes a day.
In the phase of "Rotation" of the Dukan diet, you should remove from the charter of the following products:
- Meat and poultry (duck, goose);
- Fatty milk and fermented milk products;
- Potatoes, peas, beans, corn, lentils;
- Avocado, olives, olives;
- Cereals, pasta and bakery products (except 2 pieces of rye bread in a day);
- Cakes, desserts, chocolate;
Phase of Fixation of a system of Dukan is the gradual exit from the diet. When a person continues to lose weight, but not with the same intensity, around 400 gr per week. It calculates the duration of this phase individually, in the function drop kilos, based on the principle of 1 kg thrown previously weight in 10 days "Pins". For example, for a person to lose weight 6 kg length of the phase of "Anchor must be of 60 days.
Menu of the Dukan diet expands in the phase of "Anchorage":
- It adds a sweet fruit, except for bananas, cherries and grapes. But, the maximum recommended daily dose permitted fruits should not exceed the average size of the apple.
- You can enter in the diet of a 6% cheese.
- Two times a week you can consume on the menu, potatoes, rice, pasta, peas, beans, and legumes.
- In this phase of the Dukan diet increases the daily norm of oat bran to 3 tablespoons. The purified water without gas worth to drink at least 1.5-2 litres a day.
You must comply with the physical activity, to be engaged in the loading or aerobics, long walks of 30 to 60 minutes a day.
The characteristic of the phase of "Fixation" of the Dukan diet are the so-called "customers". This is the type of foods, when you have everything, absolutely everything, what the heart and the stomach of any thing. We organize them once a week and only at a meal, for example, in the lunch. Also through the Dukan diet must necessarily pass once a week download day of proteins. That is to say, consume in the menu exclusively protein foods according to the phase of "Attack".
The list of product recommendations
Authorized products the Dukan diet in the phase of fixing:
- All the protein products allowed in the phase of "Attack";
- All vegetables, additives and spices that are valid in the phase of "anchor";
- The acid and bitter-sweet fruits: oranges, tangerines, grapefruits, apples, kiwis, pears;
- Berries: melon and watermelon not more than 400 g / day;
- Rice, potatoes, corn, beans, chickpeas, pasta, starch products 2 times a week;
- Cheese 6% fat not exceeding 40 g / day;
- Honey — 3 tablespoons of coffee a day;
- 2 slices of bread.
The Stabilization Phase
The Stabilization phase of the Dukan diet is a rule of feeding behavior, which should continue throughout life, in order to save the result achieved to lose weight and not gain weight in the future.
Through the Dukan diet you must follow main 4 principles in the phase of "Stabilization":
- Consume 3 tablespoons of oat bran and drink at least 1.5-2 liters of soda per day;
- Pay special attention to your physical activity: avoid the elevators, do daily walks of at least 30 minutes, do the morning exercise, to do gymnastics;
- Once a week give one of the proteins of download day, depending on the phase of "Attack";
- Include in your daily diet all products or eating according to the phase of "Fixing". The fruit is desirable to employ in the menu in the first half of the day.
Through the Dukan diet phase "Stabilization" — this is not a limitation, but a way of life. Not worth worrying about for the holiday, when you want to enjoy the culinary delights, because in this day we can afford the luxury of "the feast". The next day, after the "feasting from the womb" necessarily must agree proteins "Attack" to prevent the whole set of excess weight.
Permitted and prohibited products
Allowed the products by the system of Dukan in the Stabilization phase:
- Low-fat meats (beef, veal, beef, horse, pork 6%, rabbit);
- The meat of poultry: chicken, turkey (without skin);
- All varieties of fish in all forms of preparation;
- Full-fat dairy and fermented milk products;
- Thin ham without the skin;
- Chicken and quail eggs;
- All the vegetables (potatoes and legumes to eat on the menu no more than 2 times a week);
- Fruits (except cherries, bananas and grapes) used preferably in the first half of the day;
- Honey 3 tablespoons of coffee a day;
- The bread (2 slices per day), the pasta;
- Lemon, lemon juice;
- Tomato sauce, tomato paste (article 2 tablespoons a day), adjika;
- Spices and additives (such as parsley, cilantro, ginger, cumin, pepper);
- Gelatin, yeast, testing yeast;
- Vegetable oil, olive oil;
- Tea, coffee, infusions and decoctions of herbs without sugar.
Prohibited products in the phase of "Stabilization" of the Dukan diet:
- Cakes, desserts;
- Sweet fruits: cherries, bananas, grapes;
- Meat and poultry (duck, goose in limited quantities);
- Fatty milk and fermented milk products;
- Mayonnaise and sauces with their use in the kitchen.
This method of thinning are surprised by its effectiveness. That is why I want to all over the world. We invite you to be inspired by the photos that follow to the end, so to speak.