The Dukan diet is included in the "top 10" diet prefer of millions of people. Diet, which gained popularity at the beginning of 21. century, when the nutrition expert Pierre Dukan published his book "I can't lose weight". He helped me lose weight thousands of people coming and the best of its kind.
Principles and rules of Dukan diet
Method of weight loss, and published studied French and medical nutritionist, is a simple but essential things. Daily meals, to no avail protein foods amount enter desired consumed. Because digestion of proteins (i.e., proteins) is more difficult than digestion of fats and carbohydrates, the body consumes energy already accumulated fat. Diet Then appear vegetables that enrich the body with fiber, vitamins.
Rules all of the steps:
- to reduce as far as possible, the amount of salt;
- drink a lot of water, tea-2 liters a day and more;
- eat protein foods without limiting quantity and in spite of time;
The rules must be implemented strictly and at each stage, with the exception of threat to life and health. Other exceptions can be otherwise achieved to disappear quickly or the results will not learn how to achieve.
Dukan has developed a unique system, which each take into account detail. What do you want? 30 If you love what you do for a year, and this is not from the. It diet to help get rid of excess weight forever.
Positive negative and diet
As with any diet, it has a number of advantages:
- the first steps is weight loss due to the fact that the body spends energy on digestion of carbohydrates to burn this fat. You will get the result you want to follow and continue the diet;
- inside the diet of the stabilisation and association agreement eat food and nutritious healthy;
- no need to cook special recipes, you do not have to depend on place in the diet-on the phone with even though staying at home, vacation work or time.
- you're free to continue counting calories and monitoring is limited in time, so its food and quantity.
Unfortunately, there is no perfect world, if there is a good will come a minus, otherwise a question of balance. The disadvantages of such a diet are:
- a large amount of protein in the diet, and this, in turn, elevated cholesterol, and stress on the blood vessels, kidneys and liver;
- low fiber content in the diet (i.e., bowel problems and digestive tract);
Possible diet, it is better to observe under the supervision of a doctor who specializes in weight loss. Body stabilisation Kun-and can a lot of the association agreement disrupt protein carbohydrate metabolism. The reason for this is the low proportion of insulin in the human body. Things are serious, pay attention to them, if this is not done, health, can begin a serious problem. In order to reduce the risk, during the diet the man should drink more water, so it is easier for the body to bring the results of protein breakdown. You can still drink vitamins and point vitamin complexes, so you can give your body the necessary substances, which include food during the diet can be consumed.
Before
Think carefully and decide what you want to achieve this diet, how many you want to throw pounds. If you have pictures of that was slim, look at them, remember this feeling of lightness. If possible, do an ultrasound to fix your condition of the internal organs in the diet and their size. It would be nice to pass the tests, a urine blood and see what your body diet. These All test you visit your doctor for consultation, important go you the he that you will the rule is that the rules need to pull to improve the analysis. The same tests have to take different stages of the diet, to understand your overall condition and make a new decision, whether good for you diet is or stop it's worth. Say in advance, that the same procedure, you can make the content great and the diet is surprised to see that the results will be much better. Overweight Because it is not very superfluous, aesthetically pleasing, it is also extra strain on the body.
Everyone needs motivation — motivation is important!
A big plus motivation would be to buy certain products that will help spice up your meals:
- sweetener;
- puddings;
- syrup sugar;
- fat-free cocoa;
- flavors;
- soy or whey;
- cellophane;
- Shirataki noodles;
A small start
A couple of weeks to lower the amount of sugar and salt, such as during startup of the diet, we give them, the word "all".
Substitutes are possible, so yes he will help us:
- gradually transition to bread, tortillas bran, crispbread of similar products or a permissible diet;
- count and above in summary, the normal amount of fluid intake;
A man should consider spending meat fish quality and products that are on a diet.
Remember! Dukan has developed a high-protein diet, which requires compliance with the rules at each stage, if he do not stick, and the results that you expect.
Stages of Dukan diet
They are called the phases of the Dukan diet. As mentioned earlier, the diet is divided into 4 steps:
"Attack" — step 1, short but effective at the same time time-consuming. Lead to a rapid loss of weight is about 2-3 kg per week. Often associated with the loss of water in the body, at least — to reduce the fat. The most important motivation.
"Alternating" — 2 stage, it is necessary to achieve the calculated weight of food saturated the stabilisation and association agreement 72 protein product and vegetables 28 type. The length of lap is based on the amount you reduce weight 1 kg 1 week.
"Stabilization" — 3. step is necessary to avoid the regression results of the diet (read reverse weight gain). The list of allowed foods, fruit, bread, cheese and food products, which consists of starch.
2 days a week, you can pamper yourself and eat ny something forbidden calories. As a rule, on the steps of the "alternating" and "e" people lose about 400 grams per 7 days. But given that the diet products, still rich-diet is not complicated, but on the contrary, there is a thrill to follow and want.
"Stabilization" — 4 stage, all you can eat without gaining weight, but by following simple rules: one day in vain seven consists of protein to eat food every day and always oat bran to climb the stairs, not the elevator and escalator. Observed throughout life or at its own discretion.
List foods Dukan diet
List foods Dukan diet is not the end of the 100 products. In addition to the list of allowed foods in the day to "attack" the Dukan diet stabilisation, and eat of the association agreement:
- noodle Sirtaki, which is produced by plant roots cognac, which is used to make flour, the manufacturer and then the products;
- oil (olive, sunflower, rapeseed), half in the next stages of the tsp: 1 tsp;
- Goji, rich in nutrients berry-phone with. eat 2 tablespoons of something. steps 1 tbsp;
Table of allowed foods for the Dukan diet
| The class | Product |
|---|---|
| Lean meat: | beef liver |
| ham Turkey | |
| chicken ham | |
| pork ham lean | |
| beef (tenderloin) | |
| basturma | |
| veal (fillet) | |
| steak | |
| roast beef | |
| kieli | |
| clip | |
| veal kidneys | |
| rabbit | |
| Vegetables: | sorrel |
| spinach | |
| chicory | |
| beans green | |
| pumpkin | |
| asparagus | |
| soy | |
| celery | |
| beets | |
| onions | |
| turnips | |
| radishes | |
| tomatoes | |
| pepper | |
| palmito | |
| throat | |
| chard | |
| leek | |
| kohlrabi | |
| cauliflower | |
| cabbage, red, | |
| Brussels sprouts | |
| cabbage | |
| zucchini | |
| green salad | |
| mushrooms | |
| broccoli | |
| eggplant | |
| Bird: | pigeon |
| Turkey | |
| chicken liver | |
| chicken ventricles | |
| chicken | |
| young cock | |
| quail | |
| ostrich | |
| Fowl | |
| Fish: | cod |
| halibut (in any form, smoked) | |
| Dorado | |
| Saira | |
| heck | |
| haddock | |
| do | |
| whiting | |
| flounder | |
| som | |
| herring | |
| mackerel | |
| pike | |
| carp | |
| mullet | |
| trout | |
| sprat | |
| SKAT | |
| sardines | |
| tuna (including canned in its own juice) | |
| salmon (including smoked) | |
| sturgeon | |
| squid | |
| crab sticks | |
| caviar | |
| Seafood: | scallops |
| tiger prawns | |
| shrimp regularly | |
| trumpeter | |
| cancers | |
| crabs | |
| lobster | |
| lobster | |
| octopus | |
| octopus | |
| oysters | |
| sea urchins | |
| mussels | |
| Dairy products: | cake cheese |
| cheese | |
| fermented baked milk | |
| yogurt | |
| processed cheese | |
| milk | |
| yogurt | |
| yogurt (without additives) | |
| cheese salted | |
| acidophilus | |
| Eggs: | quail |
| chicken |
When it comes to the phase "Cruise", you can freely add here:
- starch corn, 1 tbsp;
- cocoa powder, fat — 7-8 grams;
- skim milk — 30 grams;
- soy products, flour, yogurt, milk, sauce;
- sour cream and low fat content, what I found;
- fruit yogurt, naturally without sugar;
- sausage and meat composition of poultry – 100 g;
- shirataki noodles;
- oil (olive, vegetable, rapeseed), can be added to food phase "Attack"( half a teaspoon) and "Cruise"(1 tsp.),"Pinning" (1 tbsp.);
Weight and quantity recommended for use above the stage and one dish expansion of the list of possible cooking meals and diet.
System weight loss,the French colleagues, as many of you who are here present, cakes, cookies, pancakes, chocolates, cakes, noodles, and cellophane.
Of course, these dishes are to cook certain recipes, which will be mentioned below. But they are easier to keep and a diet is not showing any discomfort, where the lack of baking. The dough is ready, bran, corn, wheat, oats. You can add ginger, which promotes weight loss and health promotion. We even have a separate article to use ginger, sen in fact, few people know the benefits.
You can drink all the drinks with no sugar. Alcohol, fresh fruit juice should not be consumed in the first two steps, then stabilisation, and dry the association agreement, white wine juice and without sugar, but in small quantities. The key role of the environment, that the whole diet is to drink pure water, it's so much better, because it helps to digest the proteins and that you the metabolism to a more rational level.
Oat bran
Key product the Dukan diet, is present in the diet throughout the diet, exercise every day. Calorie Their value is not high, 100-150 kcal. Positive effect on the body you can keep the balance and the body, which is shifted to the high-protein diet. Their essence is that they absorb the result of the breakdown of proteins, the body will excrete it helps, and hunger utla have.
Useful properties of bran:
- beta-gluten helps to reduce the amount of cholesterol in the body, and this for us is a big plus, lost the sense of gravity, the less clogged blood vessels;
- the content of selenium helps in the breakdown of protein;
- dietary fibers do not dissolve in gastric juice, to clean;
- its light in calories, reducing overall calorie meals;
- yogurt bran, a good dinner, a feeling of fullness + body cleansing;
If you have any problems or gastritis the digestive system and the gastrointestinal tract, it is better to prokonsultirovatsya with your doctor before you start a diet, such a diet can adversely affect the body.
Phase "Attack"
During this phase, the body of the stabilisation and association agreement with the strain, as food is allowed in the vain of protein. During this, the body is actively losing weight, then the duration of this phase is limited.
If you want to restore:
- 0-5 kg a day or two;
- 5-10 kg. two, three days;
- 10-20 kg. — five seven days;
- 30 kg for 7-10 days;
If you Spend more than 10 days to the stage of "Attack", it will lead to disastrous consequences.
You can't sit on the stage of "Attack" more than 10 days!
A guide to the stage of "Attack"
- Eat protein-rich food to no avail.
- Do not eat fat, meals without fat. Refuse products that contain fats.
- Drink 2-3 liters of pure water a day.
- Eat a half-two tablespoons of any of the above bran.
- Yes, great workouts, be it gym, running or something.
- Walking in the fresh air, let the body relax.
Phase "Attack", it is better or to start the holiday weekend. The body Because of the non-left-longer light energy, in the form of sugar and maybe a feeling of fatigue. Also at this time may appear unpleasant smell of sweat, similar to acetone. During this step, trying to walk to use the camera and take a shower. Walking even helps work appetite. The use was published during the first phase, eat the food on the table, that is, the first of the 72 names.
- Free diet. phase "Attack"
- low-fat milk, anything;
- chicken;
- pay;
- low-fat this popular place;
- seafood;
- egg, yolks no more than 2-3 a day;
- juice without sugar, 1 Cup a day;
Should give up:
- cheese;
- fatty meat;
- alcohol;
- canned smoked sausages and products;
Palatability cooked Add or buy meals, you can use sauces, vinegar, spices, and other flavor enhancers. Instead of sugar you can use fructose.
Many dishes can be cooked babu recipes to watch, they can on the Internet.
Du-mayonnaise
As the mayo diet is impossible during, but dilute the flavor of food is necessary, because otherwise there will be a it bland, and this may affect the psychological state. But there is a way,the so-called du-mayonnaise. Cook it very simply:
- 2 raw egg yolks
- 240 grams fresh cheese
- a teaspoon of mustard
- salt and fructose (read sakharozameniteli)
- paraffin oil (1 tbsp)
- Apple cider vinegar or lemon juice (1 tbsp)
Put and all He it container stir until smooth-like mayonnaise. And voila, you can now dilute the food with homemade mayonnaise.
Phase "Cruise" (aka "Striping")
Phase of the Cruise will last until you reach the desired weight, which rules calculated at the beginning of the diet and requirements in accordance with the specific features of the body. Typically, this phase lasts for 1.5 — 5 months. Phase "Cruise" associated with the alternating black-and-white (pure protein) and BO (protein and vegetable) days. The second day systems, 1/1, 2/2, 3/3. Dukan recommends a 1/1, so it is very simple.
Guide to the stage of "Cruise"
BW BO days and the Amount per month should be equal. An average loss of 1kg weight, lasts a week. The number BF days increased can be, but it is possible to increase the number of BO days, for example after a breakdown. After reaching the desired weight, the man must go immediately to the next step.
When the diet is the cruise stage is the strict following certain rules:
- Accept now oat bran 2 tablespoons per day.
- If the diet is English constipation involved, are included in the diet of wheat bran.
- Day 2 liters of drinking water or more.
- Dairy products (yogurt, curd) and so on. a maximum of 1 kg per day.
- A 30-minute walk in the fresh air.
Phase alternating weight is reduced to the desired, but when other up the slack immediately and he started to return, so the feeling despite the pleasure and should the hand proceed to the next step.
It is clear that eating vegetables, slow weight loss, proteins promote pullback for nothing water the body and weight loss. Moisturizing your body (using vegetables and drink 2 liters of water), you may find that you have to lose weight anymore, but you still have to lose weight, it is noticeable, if protein a day, water from the body begin to decline.
Diet phase of "Cruise"
You can eat all the above foods stage, but a nice addition is that the inclusion in the diet 28 vegetables table of permitted Dukan foods.
Particularly useful Can be used:
- mushrooms;
- celery, I have a separate article — Celery for weight loss
- pumpkin and squash;
- the cabbage of different types;
- beans;
You can use:
- bread;
- beans;
- pasta;
- potatoes;
- cereals;
- corn;
Phase Cruise vegetables to eat, can take any form, but the plant oils in cooking, it is permissible to use up to 1 teaspoon a day.
All the dishes mentioned in the menu, prepared in vain Babu recipes.
Stage Of "Consolidation"
Phase "stabilization" — the name speaks for itself, this step makes it possible to consolidate the achieved results, looking ahead to say it is difficult, because there is no already lost weight and it seems that the result is achieved. This is a Sen in fact, the fraudulent judgment and one should not think that way. Remember, that as soon as you forget the rules and steps to weight loss because the weight will start to grow again. Keep yourself in the hands So don't stop ny there.
A guide to the stage of "consolidation" (aka "Consolidation")
Many are interested in the duration of a phase of "consolidation", it depends on weight loss, each throw 10 pounds-day phase of "consolidation." Weight loss at this stage, is like been given to understand. Normal weight loss phase "stabilization" — about 1 kg a week.
Now proceed directly to the instructions:
- Protein, which is one of the protein during the day, during the week, phase of the "attack". Kun day, of course, you can make decide, but as of this day the government is going to be long, and possibly life, it is better that he was close to a week. Pierre Dukan recommends Thursday.
- The product, which should be consumed daily, as you probably guessed — the oat bran, two and a half tablespoons if needed 2 liters of water a day.
- Hiking, at least 30 minutes a day, preferably longer.
- To monitor the state of their health, because such a diet is stressful to the body. Any pain in the stomach, immediately go to the doctor.
Phase "stabilization" is a feature of English no prerequisites. If the two previous steps conditions, in vain 2, product stabilisation and use of the association agreement, another not-so the conditions on almost every day.
A nice bonus is that there are days when you can eat your favorite food in any quantity (fishing port), and the day when you can eat all the vegetables, including vegetables that contain starch.
Every week the stage of "consolidation", shall include the date:
- Protein;
- Protein, vegetables;
- Protein, greens + products, with a starch content;
- The day when you can eat everything;
- Other protein for the day and vegetables;
Try to propose the following schedule:
- Monday – protein and vegetables;
- Tuesday – protein and vegetables. foods that contain starch;
- Wednesday – protein and vegetables;
- Thursday – protein;
- Friday – all you can eat, whether when meeting with friends;
- Tuesday – protein and vegetables;
- Sunday – protein-vegetarian (the second half of the stage is the day when you can eat everything).
Each of these days the stabilisation and association agreement with certain meals, so try to make individual-menu.
Of protein a day — such days are present in all stages of the Dukan diet, it helps to reduce the overweight. During stage 3, animal protein you can eat and spices sauces that are allowed 1. phase "attack".
Diet protein is:
- lean meat;
- poultry, except duck and goose;
- entrails;
- fish low in fat;
- seafood;
- low-fat dairy;
- eggs (1-2 yolks a day, protein in any amount);
Spices, sauces, mustard, a small amount of salt, sweetener — use it all change the taste of protein a day and not in vain.
Protein-vegetable day
Similar to the day-phase "cruise", in addition to all the allowed foods protein per day, this includes:
- peppers, tomatoes, cucumbers;
- mushrooms;
- eggplant;
- cabbage of all kinds;
- pumpkin;
- zucchini;
- radishes;
- bow;
- beans;
Limitations in use, as well as protein days — no.
In addition, it is allowed:
- 50 grams of bread;
- 50 grams of cheese, low fat;
- 200 grams of mctow (with the exception of bananas, dates, raisins);
- 1 portion of lamb or pork.
Diet diet expands be so comes already complex.
Protein vegetable days and foods that contain starch
Here the distinctive feature is the presence of foods that contain starch ( "fast" carbs), is:
- 210 G bean;
- 180 g pasta or vermicelli flour of hard grinding;
- 140 g pasta;
- 130 g rice;
- 200 g cous cous;
- 120 g potatoes, baked or boiled;
- 100 g puree;
Carbohydrate foods are best consumed in the morning, then be as active as possible.
The day when you can eat all
Of course, this is a great day, all you can eat and even the one meal of the stabilisation association agreement to drink and wine, 1-2 glasses. The rest of the diet days this is done on the principle of protein — vegetable day.
Meals every day, man must choose in advance, and choose them so that not to eat too much unnecessarily, but they satisfy the desire to eat something forbidden, it's what you wanted. Junk eat everything and how to get to the Poi: it's not the best idea.
If you've made these afraid, I don't remember, that this is not advice, but rules, which is binding.
Phase "Stabilizacja"
Don't underestimate the importance of the final stage of the "Dukan". "Stabilization" is to consolidate the achieved results, to give again to get the unwanted weight, helps to stay slim the rest of your life.
A guide to the stage of "Stabilization"
- Daily consumption of three tablespoons of bran;
- Remove overeating;
- Drink pure water, two liters a day;
- One day a week should be fasting:protein;
- Move more: walk, ride a bike, roller skating, train in the gym;
Diet phase of "consolidation"
We came Kun this stage, our body has become accustomed to do without unnecessary products, forcing it to accumulate fat. Therefore, the important thing is not to go back to the wrong feeding behavior:do not eat sweets, sugar, fast food and other "harm".
More Here is a varied menu, including a large part of the diet is over and in this stage, the goal — to no avail shape to keep yourself desired. The rules are pretty simple:
- Vegetables eat as much as you want, they appearance are not damaged;
- Fruit left to eat one of asia's, if they are big like apples;
- If it is a smaller fruit, such as mandarins, it is possible to eat two things;
- You can't eat cheese, such as "Dor blue" and a goat, low-calorie;
- Fox meat, chicken breast, beef is a good option fat varieties;
- Products milk for nothing low fat substitute as well as the usual milk, which contains less lactose;
- Bread, salt, products with starch reduced to a minimum;
- Don't forget bran, three tablespoons of one day;
As a rule, at this stage, we have already adapted to the new system of power, the body is ready for a new, wave hello and he does not need to "seize" stressful situations and fatigue.
So, stick to simple rules, your food, you can stay in shape and shine with beauty.