Dukan diet enters "Top 10" preferred diets millions. Given the popularity of the diet you are happy 21. at the beginning of the century, time specialist Dietetic Duke Pierre published a book, "I'm not good weight". That happened to thousands of people that helped you to lose weight is one of the best kind.
Principles and rules of Dukan diet
Slimming method, studied and published a French doctor, is a nutritionist, but the simple basic things. Only the desired amount of protein meals is entered into your daily meals eaten. Digest protein (i.e. protein) the body spends energy to digest carbohydrates and fats obtained more difficult the same the accumulated fat. Appears diet after vegetables, enrich the body with fiber, vitamins.
The rules for all phases of:
- to reduce as much as possible, the amount of salt;
- drink plenty of water, tea-2 liters / day or more;
- despite the time and limiting the amount of food the protein food;
Rules, instructions, and for each stage, except life and health threatening. No other exception can never achieve the result you quickly find out lost or otherwise can contact you.
Duke developed a unique system, in which everything in the book. What did you expect? If such is not his favorite thing to do and will reach in 30 years. This diet helps to get rid of excess weight forever.
The positive and negative points of Dukan diet
Have any diet there are a few advantages:
- the first step is by ingesting carbohydrates the body burning extra weight loss due to the energy consumption of these oils. A visible result that I want to continue and stick to a diet;
- as part of a diet allow you to eat, nutritious and beneficial food;
- you can stick to a special diet is not affiliated with Gotta special recipes for cooking at home, on vacation or during business hours.
- free, regular counting, tracking calories, and is time-limited, not him buy food and amount.
Unfortunately, it is not a perfect world, the pros and cons if you have, otherwise have a conversation about balance. Disadvantages of such a diet are as follows:
- high protein diet this, in turn, cargo vessels and high cholesterol, kidney and liver;
- small the fiber content of food (read, bowel problems, and bowel);
If possible, adhere to a better diet, under the supervision of a specialized doctor weight. So, the body that is abundant in protein, can impair carbohydrate metabolism. The reason for this service a low number of insulin in the human body. Things are pretty serious, so pay attention to them, don't do it, then that can start to serious health problems. To reduce risks it is necessary to drink more water during the diet, so the body more easily understand the results of the decomposition of protein. Still drink, vitamins and vitamin complexes better, thus giving the body, which is a necessary ingredient for the food, the diet won't be able to be consumed during.
Before you begin
Decide for yourself what you think and what you want to achieve, I want to throw in the pounds this diet. If you have fine, where's the photo review, a feeling of lightness that remember them. If possible, do an ultrasound to lock the internal organs of the state, the best way to diet and sizes. Would be nice which tests blood and urine to see a body before a diet. All these tests, appointments, doctor's advice, he tells you what is normal, necessary, and tighten to improve the analyses. You need to take the same tests at different stages to understand the overall situation in the diet diet does more work to do and I king-size bed, a flat-screen satellite or value to stop him. I'll tell you in advance, the same operation is performed, and finally tests your diet and you will be surprised at the same time, Steel is much better. Very overweight and not very aesthetic physique extra burden.
Motivation everybody needs — motivation is important!
Buy custom products will help you diversify your motivation to eat will be a big plus:
- sweetener;
- puddings;
- syrups without sugar content;
- fat-free cocoa solids;
- flavors;
- isolated whey or soy;
- cellophane;
- Shirataki noodles;
Low start
Amount of sugar and salt down for a few weeks, such as during startup diet, I reject them, the word "more".
There are reserves here, they help us:
- step-by-Step Go, bread, milk bread, wheat bread, or similar products for current diet;
- count and sum consumed in amounts above normal liquid;
Previously considerable expenditure, which is the basis of Dukan diet a high quality meat and fish products.
Don't forget! Duke developed the rules at each stage of protein diet that requires a stick, is not any conclusion.
Dukan diet phases
Dukan diet phases called. As mentioned before, the diet is divided into 4 stages:
"Attack" — 1. stage is brief, but effective at the same time is troublesome. Why rapid weight loss of about 2-3 kg a week. Most commonly with a lesser reduction in the body fat loss of bound water. Is an important motivation.
"Alternation" — 2. stage, required to obtain the calculated saturated to lose weight are allowed to eat 72 protein product and 28 species of vegetable crops. Day phase is considered to be the number of reduce the weight by 1 kg — 1 Week.
"Tightening" — 3. stage, the necessary special case according to the regression results, a diet (that is, a reverse weight). In the list of allowed foods, fruit, bread, cheese, and starch and the resulting products present.
Something forbidden and calories 2 days a week and pamper yourself. Step usually "break in" and "stabilization" people believe in tomorrow, about 400 grams to 7 days. However, when considering diet products diet still rich is not difficult, on the contrary, the visible excitement and the desire to stick to it.
"Stability" — 4 scene, everyone's a winner, but the weight, while remaining simple rule: a day, seven thanks thanks thanks to occurs only protein meal, oat bran every day and always take the stairs, no elevators and escalators. Respect your life or discretion.
Dukan diet product list
Do not stop the Dukan diet list 100 product product. The list, as well as products that are allowed within days "attack" is allowed to be consumed in the Dukan diet are:
- Sirtaki noodles, roots of plants which produce the cognac used to make flour, then already prepared him products;
- oils (olive, sunflower, canola), half a teaspoon, 1 teaspoon of the following stages;
- Goji fruit is rich in beneficial ingredients can be consumed 2 tablespoons of the trail. 1 tablespoon stage;
Dukan diet foods that are allowed in the table
| Category | Product |
|---|---|
| Lean meat: | veal liver |
| Turkey ham | |
| chicken ham | |
| lean pork ham | |
| beef (sirloin) | |
| basturma | |
| beef (fillet) | |
| steak | |
| steak | |
| language | |
| schnitzel | |
| Beef kidney | |
| rabbit | |
| Vegetables: | sorrel |
| spinach | |
| chicory | |
| beans, fresh, Yesil | |
| pumpkin | |
| asparagus | |
| soy | |
| celery | |
| beetroot | |
| onion | |
| turnip | |
| radish | |
| tomato | |
| pepper | |
| palmito | |
| cucumber | |
| biceps | |
| leek | |
| kohlrabi | |
| cauliflower | |
| red cabbage | |
| Brussels sprouts | |
| white cabbage | |
| pumpkin | |
| Yesil salad | |
| mushrooms | |
| broccoli | |
| eggplant | |
| Bird: | pigeons |
| Turkey | |
| chicken liver | |
| ventricular chicken | |
| chicken | |
| young cock | |
| Quail | |
| ostrich | |
| guinea fowl | |
| Fish: | Cod |
| halibut (smoked in any way) | |
| dorado | |
| saury | |
| rights | |
| haddock | |
| in CoD | |
| Whiting | |
| halibut | |
| som | |
| Herring | |
| mackerel | |
| Pike | |
| carp | |
| chub | |
| Trout | |
| sprat | |
| pleco | |
| sardines | |
| tuna (including canned in its own juice) | |
| salmon (including smoked) | |
| Sturgeon | |
| squid | |
| stick Capricorn | |
| karaca | |
| Seafood: | comb |
| tiger shrimp | |
| normal shrimp | |
| trumpeter | |
| raki | |
| Capricorn | |
| crayfish | |
| lobster | |
| octopus | |
| squid | |
| oyster | |
| sea urchin | |
| mussels | |
| Milk and milk products: | leaf roll leaf roll leaf roll, cheese cheese |
| lor | |
| baked milk | |
| yogurt | |
| processed cheese | |
| milk | |
| kefir | |
| yogurt (no additives) | |
| white salt | |
| acidophilus | |
| Eggs: | Quail |
| chicken |
When the first phase until you reach "Cruise"here boldly add:
- corn starch, 1 tablespoon;
- cocoa powder, skim — 7-8 grams;
- skimmed milk — 30 grams;
- soy products, flour, yogurt, milk, sauce;
- minus the prices for the dates you want oily, nor too large;
- fruity yogurt, unsweetened of course;
- composition with chicken sausage – 100 g;
- Shirataki noodles;
- oils (olive, vegetable, canola), add food during all phases of "Attack"( half a teaspoon) and "Cruise"(1 tsp), "Placement" (1 tbsp.);
The amount of weight and food selection, as specified above, a list of meals to eat and diet and possible extensions.
System slimming,like their French counterparts, the truth here many pastries, biscuits, pancakes, chocolate bars, cakes, noodles, and cellophane.
Naturally, you have to cook this kind of food and specific recipes, is like going to. Keep your diet the easier it will be invisible but with them and a feeling of discomfort, distress, cooking. Preparing the dough, Bran, corn, wheat, oats. Add ginger, promote weight loss and healthy. Even a separate post about in favor of ginger, in fact, very few have their advantages.
Drinking it has no sugar in all the drinks. Alcohol should not be used in the first two stages of fresh fruit juice, then let dry white wine, fruit juices, sugar-free, but in small quantities. It should be noted that the value of the whole diet, drink clean water, more often is better, ultimately it helps the metabolism and digestion of proteins displays for you a more rational level.
Oat bran
Diet diet Dukan diet key product the word along, every day. Them high in calories, about 100-150 kcal. Positive effects a transition to the body the body the balance of protein diet. They absorb their essence the result of the division protein, help bring the body, and also miming hunger.
Dandruff useful properties:
- beta gluten helps slow the amount of cholesterol in the body, and this is a big plus for us, lost the weight, feeling less clogged blood vessels;
- helps selenium content and protein fragmentation;
- not dietary fiber, plant-induced gastric juice, detox, stomach;
- around calorie, low calorie meals total score;
- yogurt dandruff, a memorable evening every time, the answer is, a feeling of fullness + body cleansing;
If gastritis or problems with the digestive system and the digestive system is best for prokonsultirovatsya doctor before starting a diet such as diet the body from the harmful effects of.
Phase "Attack"
During this stage, a protein that is only allowed for stress on the body as well as food. In the same way at this stage, the body actively lose weight, therefore, of this day by this stage is limited.
If you want to reset if:
- 0 to 5 kg. — one, two days;
- 5 to 10 kg. — two, three days;
- 10 to 20 kg. — five to seven days;
- 30 kg. — 7-10 days;
If you spend more money over a 10 day phase an "attack", this will have devastating consequences.
Sit phase "Attack" in 10 days!
Contacts the phase "Attack"
- Eat protein only meal.
- Eating fat, food, food without fat. Disclaimer-products containing oils.
- We drink 2-3 liters of clean water daily.
- A meal and a half-two tablespoons of any one of the above dandruff.
- Whether the great physical tie, a gym, jogging or anything else.
- Hiking outdoors, let the body relax.
Phase "Attack" to start the best vacation or weekend. Easy to get your body to respond and possibly sugar as an energy feeling fatigue can occur during this time.. Also a visible, bad smell, sweat, similar to acetone. During this stage, the work frequently walk and take a shower. Throughout the walk, you can work up an appetite. During the first stage, food products, table, i.e., the first 72 names.
The diet phase "Attack"
- low-fat dairy, if any;
- chicken;
- liver;
- a lean fish;
- seafood;
- egg yolk no more than 2-3 days;
- juice, unsweetened, 1 cup a day;
Value:give up
- cheese;
- - fat meat;
- alcohol;
- canned and smoked meats;
Thus strengthen or purchased prepared meals taste, you can use sauces, vinegar, spices and other flavor enhancers. You can also use fructose instead of sugar.
Various dishes can be prepared, and duchnowski recipes, its all of the map key.
Du-mayonnaise
During the Dukan diet because you can't have mayonnaise, but dilute the flavor you need to eat, otherwise for those of you that is sweet, and it's a psychological condition that affects this. But there's a way,and pseudo-du-mayonnaise. To prepare is very simple:
- 2 raw egg yolks
- 240 grams soft cheese
- a teaspoon of mustard
- salt and fructose (read saharozamenitel)is
- paraffin oil (1 tablespoon)
- apple cider vinegar or lemon juice (1 tablespoon)
To put all this packaging and mix until a homogeneous mass San San, similar to mayonnaise. Made you food and now you dilute it with mayonnaise.
Phase - "Cruise" (the "Arda")
Phase "Cruise" until you reach a desired weight take diet requirements and specifications of calculating correspondence at the beginning of the body. This phase usually lasts 1.5 to 5 months. Phase "Journey" means the SB alternation (pure protein) and Bo (protein-vegetables) a day. Layouts on alternate days 1/1, 2/2, 3/3. Duke recommends a 1/1, it's so simple.
Stage guide for "Cruise"
SB Bo quantity and a day, a month, must be equal. 1 kg the average weight loss from me a week. SB day can increase the amount but not increase the number BO, for example, a breakdown of days later. After reaching the weight, jump immediately to the next phase.
During the cruise phase of the diet you need is the strict implementation, in the next set of rules are:
- Now oat bran is taken, and 2 tablespoons a day.
- If the presence of a diet accompanied by constipation, diet, wheat bran.
- Drink water 2 liters per day or more.
- Dairy products (yogurt, cottage cheese), and td. more than 1 kg / day.
- 30 minutes outdoors walking.
Banding weight decrease desired phase, but it's worth it to give in abundance, and it will start right back up, for this reason, though, feeling the joy of hands and now he keeps himself to the next stage.
Notice that by eating vegetables has value, slowing down, promotes from the body results such as weight loss protein water weight and reset. Saturating the body with water to 2 liters and use the vegetables), stood incredulous for what may appear to you tomorrow, weight, but, in fact, to continue to lose weight in a way this is work, then a protein day, the water from the body begins to decrease.
Diet phase "cruise"
Phase high all the products out there, but the foods allowed Dukan diet 28 vegetables would be a nice addition to the opening table.
It is possible to highlight particularly useful to use:
- mushrooms;
- celery, there is a separate article about him — Celery slimming
- zucchini and squash;
- different types of cabbage;
- beans;
Should not be used:
- bread;
- beans;
- pasta;
- potatoes;
- grains;
- Egypt;
In the stage of "Cruise" vegetables have, in any way, but to allow them to use vegetable oil to cook them for no more than 1 teaspoon a day.
Duchnowski just prepare all meals specified menu recipes.
Phase "In The Books"
Phase "detect" the name speaks for itself, to obtain a result that allows you to secure to this stage, I'll say going forward, because it is not that hard it looks like it's already lost weight, and this result is obtained. In fact, this judicial deceptive and I don't think this way. Just like you need to remember, you will forget the rules and stages of slimming, weight as it starts to grow again. For this reason, the results of yourself and doesn't stop.
Guide in the stage of "Placement" (the "Consolidation")
Many interest day-of-Phase "placement", an amount that is directly connected to the weight dropped, relieved each kg — 10 day phase "detected". Weight at this stage, hinted in the same way. Normal weight reduction phase of "tightening" — approximately 1 kg. week.
Now directly to the management:
- Protein a day — now, a protein, a day, a week, such as a phase "attack". On a day like this when the decision is, of course, but to this day, many will be present in the mod for a long time, maybe a lifetime, so it is best that in the middle of the week. Duke recommends Pierre Thursday.
- The product should be consumed every day, you have probably already guessed — oat bran, two-and-a-half tablespoon mandatory 2 liters of water a day.
- Walking at least 30 minutes a day, better, longer.
- Following such a diet, because the body's health stress. Any stomach pain, go immediately to the doctor.
Phase "detected" the presence of different certainly long conditions. If the previous two conditions, only 2 stages, part, the effective use of products, no more, their conditions here almost every day.
Are a nice bonus, it would appear that there are days when any amount of your favorite food (feast), both in the same day, when all the vegetables, including starchy vegetables.
Any week phase "detect", it should contain days:
- Protein;
- Vegetables with Protein;
- Of protein vegetables + starch content with the products;
- One day you have time;
- The other day, protein — veggies;
I recommend if you try the following program:
- Monday – protein-veggies;
- Tuesday – protein-starch-containing vegetable products;
- Wednesday – protein-veggies;
- Thursday – protein;
- Friday, May Friends, a casual meeting;
- Saturday – protein-veggies;
- Sunday – protein-veggies (the phase of the second half – day time).
For each of them a day are allowed, and some dishes to try, so one to create a customized menu.
Protein a day — these days they are present at all stages Dukan diet promote weight loss. During Phase 3, 1 Phase animal protein that can be consumed, including spices and sauces "attack".
The length of dietary protein, including:
- lean meat;
- Bird, exception, Goose and duck;
- offal;
- fish, low-fat diet;
- seafood;
- low-fat milk;
- eggs (any amount of protein yolk 1-2 days);
Spices, sauces, mustard, a stingy amount of salt, sweetener, various tat not to use all this in the days of protein only.
Protein-vegetable day
Similar day phase "cruise", in addition to protein has all the products that are allowed, these are:
- peppers, tomatoes, cucumbers;
- mushrooms;
- eggplant;
- all kinds of cabbage;
- pumpkin;
- pumpkin;
- radish;
- spring;
- beans;
Constraint are used in the same day and protein — no.
Apart from that are allowed:
- 50 grams bread;
- 50 grams of hard cheese, low fat;
- Com 200 gram (exception, bananas, dates, raisins);
- 1 serving, lamb or pork.
Expands diet, and the diet is not very complex already.
Protein-containing starch products vegetable day
Distinctive feature here is the presence of products with a starch content ( "fast" carbs), ayşe:
- For legumes in 210;
- Grinding a multiple of 180 varieties of pasta or noodles;
- 140 g. pasta;
- 130 g. rice;
- Cous cous in 200 years;
- 120 g baked or boiled potatoes;
- 100 gr. mashed potatoes;
For better use of carbohydrate food in the morning, then, is as active as possible.
One day I have time
Needless to say, this is the most beautiful day, and even eat halal meals, and drink 1-2 glasses of wine. A diet for the rest at the end of the day the principle of protein — vegetable day.
To select such a day for food, pre-and to select from them, thus only for food and to satisfy the desire to eat something haram, why I've wanted you so long. Just how to reach and on top of everything, this is the best idea.
If you're scared, here are meeting rooms of various sizes in such a day, remember, this is a recommendation, a rule, necessarily be fulfilled.
Phase "Stabilizacja"
Don't underestimate the importance of the final stage, the "Dukan". "Stability" gives the results of the positions made on redial needless to helps us lose weight, and stay slim for the rest of your life.
Stage guide for "Stability"
- Three tablespoons of Bran daily use;
- Out there excessive eating;
- Clean to drink two litres of water a day;
- Should be one day a week. evacuation:protein;
- More move: walking, bike riding, skating at the Hall.
Diet phase "Stability"
In this phase we match our products without unnecessary body already accustomed to her, forcing her to accumulate fat deposits. Therefore, most importantly, this behavior is not wrong again as you return to the road:not to start, dessert, candy, fast food, and other "danger".
Richer than it appears here part of a basic diet such as a menu has passed, and this phase — not only to keep himself in the desired manner. The rules are quite simple:
- No matter how you eat vegetables, do them no harm, they can view;
- I have to let one fruit, they are great, for example, apples;
- If this smaller fruit, such as, for example, a tangerine, a meal, two;
- The type of cheese you cannot "Dore — blue" and the goat only low calorie;
- Turkey meat, chicken breast, beef — this is a great alternative, his thick types;
- Dairy products is just low-fat, which is good because it contains less lactose than regular milk instead;
- Bread, salt, products with starch to minimize reduce;
- Not to forget the three tablespoons of Bran in a single day;
Usually, at this stage, we already have adapted to a new power system in the body and set new healthy him now, a wave and "capture" it's a stressful situation and fatigue.
Here's these simple rules, adhering to his diet, always stay in shape and shine beauty.