Dukan's diet is included in the "top 10" diets preferred by millions of people. A diet that is has received a cave of wild popularity at the beginning of the 21. of the century, when the nutrition expert Pierre Dukan has published a book, "I can't lose weight". She has helped me to lose thousands of people to the weight of the mail, the best of its kind.
The principles of the rules of the Dukan diet
The mode of loss of weight, studying in published by the French physician of the dietician, it is a simple, yet fundamental, things. The day of the rental, key in just the protein of the food that they consume in the desired quantity. As the digestion of the protein (i.e. the protein), which is difficult to digest the fats in the carbohydrates, the body spends the energy received from the accumulated fat. Then, the nutrition of the vegetables that enrich the body with fiber, vitamins.
The rules for each step:
- to reduce, to the extent possible, the amount of salt;
- drink a lot of water and green tea-2 litres per day for the more
- eat protein foods without the restriction of the amount in spite of time;
The rules shall be carried out strictly at every stage, with the exception of a threat to the health of the living. All of the other exceptions to the no longer be used, otherwise the results obtained would disappear quickly, or they do not learn that it is trying to achieve.
Dukan has developed a unique system in which each and every detail be taken into account. What do you want? If it is 30 years old, so, yes, what do you want to not be with them. In the diet can help you to get rid of the excess weight again.
The positive in the negative aspects of the diet
As each and every to a diet that has a number of advantages:
- the first steps of loss of weight is due to the fact that the consumption of energy for the body to digest the carbs in the burning of the fat. You receive the result of the desire to continue to follow the diet;
- the diet is so allowed to eat a healthy diet, in a nutritious;
- there is no need to be a special how to cook the recipes, but you don't depend on a place of a diet which you can adhere to, while at home, on vacation or working time.
- you are, without the constant counting, tracking calories, not just during the time of food-making in their spending.
Unfortunately, the world isn't perfect, if there is a case, there would be disadvantages, as otherwise the balance of the issue. The weakness lasts for the diet as follows:
- the higher the amount of protein in the diet, and in in turn, elevated cholesterol levels, the stress on the blood is found, the kidneys, the liver;
- a little bit of fiber in the diet (such as the intestine, problems in the digestive tract);
The potential diet, it is better to observe under the supervision of a medical doctor who specializes in weight-loss. When the body gets sufficient amounts of protein, it may interfere with the metabolism of carbohydrates. The reason for that is the low, and the insulin the human portion of the body. Things are so serious enough to keep an eye out for them if they do not, health can begin to be a serious problem. To reduce the risk, while a diet you need to drink more water, the better the body is, therefore, to make the results in protein breakdown. You can still drink vitamins into the best vitamin, so that you can give your body the necessary substances which contain the food are not the diet consumed.
Prior to the commencement of the
A thorough change of heart in you to choose for yourself what you want to do that diet, how much you want to fc a throw. If you need a picture of the ss, a slim, by the review, it's important to remember that feeling of lightness. If you can get an ultrasound to determine your condition of the internal organs of the diet of the size. It would be nice to do the tests, blood in the urine, so you can see what your body is with food. All of these texts go to the doctor for a consultation, he will tell you that you have a need for a rule, that you must pull to the improvement of the analyze. The same text will be required to take on a variety of levels of nutrition, to understand the overall status of the in your to the decisions of the diet is good for you, and whether it is worth it to you. I will say in advance, that is, it is the same procedure you do at the end of the diet, in will be surprised that your results become much better. Because of the excessive weight is not only very aesthetically pleasing, it is also a further strain on the body.
Everyone needs motivation — motivation is important!
A big plus for the motivation of the specific, in order to buy the products that will help to spice up your meals:
- a sweetener;
- puddings;
- sugar syrups, sugar confectionery;
- taken whether;
- taste;
- soy or whey protein;
- cellophane;
- Shirataki noodles;
Low start
A couple of weeks to lower the amount of sugar in the salt at the beginning of the diet of an angle, we have to put up with the word "all".
Alternatives as possible, and then by helping in the us:
- gradually, for the iz, bread and tortillas bran, crispbreads or similar products are permitted to diet;
- the count of the sum of the above normal amount of fluid intake;
You might think of the use of the quality of the fish is in the meat products, which are based diet.
Don't forget! Dukan has developed a higher-protein diet, which requires compliance with the rules of the game, and if they do not adhere to, nor to what kind of results you can expect.
Verification of the Dukan diet
The so-called phases of the Dukan diet. As we have mentioned before, it is broken down the diet to the verification of the 4:
"When you catch the 'attack' — phase 1, the short-term, but at the same time, an effective time-consuming. The water to do the rapid weight loss of approximately 2-3 kg in a week. Most often involves the loss of water in the body, at least — with the reduction of fat. Important for the future.
"Exchange" — 2-stage, which is necessary for the weight to achieve the calculation of the dietary saturated is allowed 72 protein product and 28 kinds of vegetables. The length of the cycle is based on the number of reduction in weight of 1 kg for 1 week.
"Fiscal consolidation" — to the 3. the phase is necessary in order to avoid a regression on the results of the diet (read the feedback of the body weight). In the list of allowed foods, fruit, bread, cheese, in your food, which is made up of starch.
2 days a week, and it may be something to pamper yourself the forbidden-to eat of the calories. As a rule of thumb, on the steps of the "change" in the "setting" of the people lose about 400 grams per 7 days. But, that is still a diet of products rich in nutrition is not complicated, but, on the contrary, the enthusiasm, the wish to belong to.
"Shake" — 4, with a stage, and all you can eat without gaining weight, but following some simple rules: one day out of seven is comprised of only protein foods in every day by eating oat bran as a climb up a flight of stairs without a lift, in the current step. We follow through life at your own discretion.
A list of foods Dukan diet
A list of the food, the Dukan diet is not the finish of the 100 products. In addition to the list of allowed foods in the days "when you catch the 'attack' Dukan diet are allowed to eat:
- noodle Sirtaki, which is obtained from the plant, from the roots of the cognacs used to make flour, at the then-prepared products;
- oil (olive, sunflower, rapeseed), half a teaspoon of the following stages: 1 teaspoon;
- Goji, which is so rich in nutrients, berry, you can eat 2 tablespoons of along the way. verification of the 1 tablespoon;
A table of the allowed foods Dukan diet
| Category | The product |
|---|---|
| Lean meats: | beef liver |
| ham, Turkey | |
| chicken ham | |
| pig of the empty ham | |
| of beef (tenderloin) | |
| basturma | |
| veal meat (from the file) | |
| steak | |
| roast beef | |
| the language of the | |
| escalope | |
| veal kidneys | |
| the rabbit | |
| Vegetables: | sorrel |
| spinach | |
| chicory | |
| the beans of green | |
| the pumpkin | |
| asparagus | |
| soy | |
| green | |
| this chapter | |
| onions | |
| the tail | |
| radishes | |
| tomatoes | |
| pepper | |
| palmito | |
| cucumber | |
| chard | |
| the pores of the | |
| kohlrabi | |
| cauliflower | |
| cabbage, red, | |
| Brussels sprouts | |
| cabbage | |
| release | |
| a green salad | |
| mushrooms | |
| broccoli | |
| eggplant | |
| The bird: | the deaf |
| Turkey | |
| chicken liver | |
| chicken ventricles | |
| chicken | |
| a young cock | |
| quail | |
| the accident | |
| Guinea | |
| Fish: | cod |
| halibut (in any form, smoked) | |
| Dorado | |
| Saira | |
| hell | |
| haddock | |
| burbot | |
| the mole | |
| flounder | |
| that | |
| the sled | |
| mackerel | |
| the pike | |
| carp | |
| mullet | |
| trout | |
| sprat | |
| SKAT | |
| the species | |
| tuna, including canned, in natural juice) | |
| salmon (including smoked) | |
| sturgeon | |
| squid | |
| crab sticks | |
| caviar | |
| Seafood: | scallops |
| tiger shrimps | |
| shrimp regular | |
| trumpeter | |
| cancer | |
| up | |
| the lobster | |
| the lobster | |
| octopus | |
| cuttle fish | |
| oysters | |
| sea urchins | |
| and | |
| Dairy products: | the cheese cake |
| the lord of the | |
| ryazhenka | |
| yogurt | |
| processed cheese | |
| milk | |
| yogurt | |
| yogurt (with no additives) | |
| cheese is salty | |
| acidophilus | |
| Follows: | quail |
| chicken |
When it comes to the stage of "Cruising", please refer to here to add it:
- starch from the corn, 1 tablespoon;
- food preparations containing cocoa, in powder of a fat — 7-8 grams;
- semi-skimmed milk — 30 grams;
- soy products, flours, yogurt, milk, sauce;
- the sour cream is in the lowest-fat, you'll find it;
- the fruit yogurt is, of course, without the sugar
- bangers in the composition of poultry meat and 100 g.
- shirataki noodles;
- oil (olive, vegetable, rapeseed), can be added to food in the phase of "napad"( half a tsp) into the "Cruise"(1 tsp.),"The light" (1 tbsp.);
The weight of the amount recommended above for use in the course of one point on the extension of the list of possible meals to cook foods from the diet.
The system of loss of weight,the French counterparts of iz, as many as be here present, cake, cookies, pancakes, chocolate, cake, noodles in the cellophane.
Of course, these dishes have to cook some of the recipes, which will be hereinafter referred to. However, you will find it easier to diet in that it does not occur, discomfort, and due to the lack of baking. The dough is prepared in the bran, corn, wheat, oat. You can add ginger, which stimulates weight loss is the improvement of the health of the. We also have a special on the use of the article ginger is, in fact, only a few people know about its benefits.
Do you drink beverages from all that sugar. A financial analyst, fresh fruit juice should not be consumed in the first two phases, and then allowed to dry, a white wine of the day, without the sugar, but in small quantities. It should be noted, however, that the entire diet is to drink pure water as much as possible, the better, as it helps the digestion of the protein, in bringing the metabolism to a more rational level for you.
Oat bran
The main product of the Dukan diet is present in the human diet over the whole diet, used on a daily basis. Its fuel is high, the value of it is not, 100-150 kcal. A positive effect on the body of the v to allow you to keep the balance of the body, which is set to a high protein diet. The essence of Them is that, due to the absorbed by the breakdown of proteins, help the body excrete in a utlaut hunger.
Great read of the properties:
- the beta-gluten helps to reduce the amount of cholesterol in the body, that is a big plus for us, and he lost the feel for the weight, the less clogged blood to find.
- content that helps the digestion of protein;
- dietary fiber does not dissolve in the gastric juice, the cleanse;
- light in calories, it reduces the overall calorie meals;
- yogurt with bran, an excellent meal, the feeling of fullness + of cleansing the body;
Gastritis, or or, If you have a need for problems with your digestive system, the digestive tract, it would be better prokonsultirovatsya with their doctor prior to starting the diet, the diet as it can have a negative effect on your body.
The Phase "When They Are Operating, 'By The Time You Catch The 'Attack'
During this phase, the body receives a stress, such as food aid, are allowed only proteins of the. Also, at this stage, the body is the active weight loss, in the same way that the duration of these phases is limited.
If you want to reset your password:
- From 0 to 5 kg in a day or two.
- From 5 to 10 kg. two to three days;
- Between 10 and 20 pounds. — in-house seven days;
- 30 kg for 7-10 days;
Expect to spend If you are going for more than 10 days in a phase "when they are operating, 'by the time you catch the 'attack', it knows that it is not the result of catastrophic injuries.
You can't sit at the stage "when they are operating, 'by the time you catch the 'attack' for more than 10 days!
Don't faze "when they are operating, 'by the time you catch the 'attack'
- Eat only protein foods.
- Do not eat fat in our meals without the fat. Reject the product containing a fat.
- Drink 2 to 3 liters of pure water per day.
- Eat a half-two tablespoons of any one of the above-mentioned stand.
- Yes, a lot of physical activity, whether it be for the gym, running, or anything like that.
- Walking in the fresh air, and allow your body to relax.
The phase, "when you catch 'once you've targeted 'attack," it is better to start on a holiday or weekend. Because the body ceases to receive the light energy, in the form of sugar you may feel tired. Also, during this time, you can occur the unpleasant smell of sweat, similar to acetone. At this stage, they often try to go to take a shower. The walk will help you work an appetite. In the first stage, the food to eat from the table, in the first of the name of 72.
The diet of phase "when they are operating, 'by the time you catch the 'attack'
- the low fat content of the milk at all;
- chicken;
- the liver;
- the blank of the fish;
- seafood;
- the price of eggs with the yolks, not more than a day from 2 to 3;
- the juice of the sugar, 1 Cup a day;
To give up:
- dear madam / sir;
- the fat of the meat;
- alcohol;
- canned in various products;
To increase the palatability of cooked buy food, you can use the sauces, vinegar, spices, other flavor enhancers. You can use it Instead of the sugar fructose.
A lot of of the dishes can be cooked, duchnowski recipes to watch, they can on the Internet.
Du-mayonnaise
Because of the mayonnaise during the diet it is impossible, but rather, to dilute the taste of the food is necessary, because otherwise it will become bland, that can be influenced by the physiological status of the. However, there is no way the so-called " du-mayonnaise. Cook it very simply:
- 2 raw egg yolks
- 240 g of soft cheese
- a teaspoon of mustard
- the salt of the fructose (read sakharozameniteli)
- paraffin oil (1 tbsp)
- Apple cider vinegar, or lemon juice (1 tbsp)
Put it all in a container in the stir until smooth-like mayonnaise. In the voila, and now you can be with your dilute the food is homemade mayonnaise.
The phase of "Cruise" (aka "Tape")
On the stage of the Cruise will last until you reach your desired weight, which is calculated at the beginning of the diet, in accordance with the requirements of the v. the peculiarities of your body. Typically, this stage lasts for 1.5 — 5 months. The phase of "Cruising" involves alternating in black and white (a pure protein) into GL (v protein vegetable) days. The alternate days of the scheme, 1/1, 2/2, 3/3. Dukan recommends a 1/1, so it's pretty easy.
Don't faze "the Cruise"
BW, the Number of days in the month, it should be the same. On average a loss of 1lb of weight, it will take a week or so. The body weight of the Number of days to be increased more, however, it is possible to increase the number of days in the PS, according to, for example, the breakdown of the. When it reaches the required weight, you'll need to go immediately to the next level.
When the diet on the cruise phase needs to be strictly according to certain rules:
- Now Take oat bran to 2 tablespoons a day.
- If the diet is accompanied by the presence of constipation, so is included in the diet of wheat bran.
- On a day-drink 2 liters of water or more.
- The production of milk and Milk products (yogurt, cottage cheese) in a, and so on. not as much as 1 kg per day.
- A 30-minute walk in the fresh air.
Phase of the turn the weight is reduced to the desired, once you give up the slack immediately starts to return, so that, in spite of the feeling of joy that you are in a hand against the continue to the next level.
It should be understood that the intake of vegetables, slow weight loss, just the protein contribute to the withdrawal of water from the body to the weight loss. Hydrating the body With the use of the vegetables, drink 2 liters of water), you may find that you need to need to stop in order to lose weight, but you will have to continue to lose weight, it will be evident later than in the day, the water in your body, it will begin to decline.
The diet phase, "Cruise"
They eat all stages of the food iz of the above, but it is a beautiful addition to the inclusion in the diet for 28 of the vegetables in the table of permitted Dukan foods.
So as you can especially for the use of the useful:
- mushrooms;
- the green on this, I have a separate article — Green-for-weight-loss
- pumpkin v squash;
- cabbages of different kinds;
- beans;
You can't use it:
- the bread;
- beans;
- products;
- potatoes;
- cereals;
- maize (corn);
The phase of the Cruise of the vegetables, you can eat them in any form, but the plant oils in cooking, so are allowed to use more than 1 teaspoon per day.
All of the dishes listed in the menu, prepare only Duchnowski recipes.
Phase Of "Consolidation"
Phase of "consolidation" — the name speaks for itself, this phase allows the consolidation of the achieved results, looking forward to that, in fact, that it's hard, because it has not lost its weight against it seems to be that the result is achieved. In fact, the judgment against it is misleading and not to be thinking of it that way. Don't forget that as soon as you forget the rules of the stages of weight loss, as the weight will once again begin to grow. So, you're in the hands of the it does not stop there.
Don't verification of "Consolidation" (aka "Consolidation")
So many of us are looking for the duration of a phase of "consolidation", that is, depending on the amount of weight loss, everyone has thrown in two of the 10-day phase of "consolidation." The weight loss during this phase, as implied. Normal weight loss is the phase of "consolidation" — about 1 kg a week.
Right now, we have a direct hand:
- The protein that you have one protein day during the week than during the phase of "when you catch them, 'by the time you catch the 'attack'. When you do it on the day, and, of course, you decide to do, but as it is this day, to your regimen, it will be a long time, maybe in life, it is better that it was towards the middle of the week. Pierre Dukan recommends Thursday.
- The product, which must be daily consumed, you are likely to such as know — oat bran, a two-in-a-half tablespoons as required for 2 litres of water a day.
- Walking at least 30 minutes a day, according to the number of choices.
- To monitor the status of their health, since there is such a diet for the body to stress. All of the stomach pain, they immediately go to the doctor.
Phase of "consolidation" is characterized by the presence of several conditions are met. If it's in a two-stage process of the previous 2 conditions, the products of which have to be used, and the other is not, then, by their terms, almost on a daily basis.
A Bonus of the Beautiful, is the fact that, as the days when you could eat your favorite, the quantity of food in each of (the members of the commission), and in the days when you can eat all the vegetables, including vegetables that contain starch.
Each week, a phase of "consolidation", shall contain the days to:
- Protein;
- Protein from vegetables;
- A protein with veggies + the products of the weight of the starch;
- The day when you can eat it all, which is
- Days of the Other, the protein content of vegetables;
We recommend that you try the following schedule:
- Monday – the protein in the vegetables;
- On – the proteins in the vegetables, with the foods that contain starch;
- Off – the protein in the vegetables;
- Thursday – protein;
- Friday – all you can eat, or when meeting with friends;
- Saturday is the protein in the vegetables;
- Sunday. – the protein content of the vegetables in the second half of the stage, it is a day when you can eat it all, that is).
For each of these days, the particular dishes are allowed, so you try to make an individual order me.
The protein content in the day — to-days-present on the [spirits of the craft] the phases of the Dukan diet, it helps to reduce the overweight. During phase 3, an animal protein may be eaten with spices in the gravy that is in the stage are allowed to 1 " when they are operating, 'by the time you catch the 'attack'.
In the diet protein is a:
- the lean meats;
- poultry, except duck, goose;
- giblets;
- fish low in fat;
- seafood;
- low-fat milk;
- the eggs (1-2 yolks a day, protein in each volume);
Herbs, spices, sauces, pasta, a small amount of salt, sweetener — use any of the change of the taste of the protein days and do not only.
A protein-vegetable day
Similarly, the day of the stage of "cruising", in addition to the [spirits of the craft] of allowed foods protein a day, if it is:
- peppers, tomatoes, cucumbers;
- mushrooms;
- eggplant;
- cabbage [spirits of the craft] types;
- feed;
- of the bulb;
- radishes;
- arch to;
- beans;
Limitations in the use of, as well as the protein content of days - — - no.
In addition, it is forbidden to:
- 50 grams of bread;
- 50 grams of cheese, minimal fat;
- 200 grams of mctow (with the exception of bananas, dates, raisins);
- 1 portion of lamb or pork.
Diet spread to the diet has already become, it is not so difficult.
The protein content in vegetables of the day, food that contain starch
Here, it is the presence of a distinctive feature of the food products that contain starch ( "fast" carbs), is this:
- 210 G bean;
- 180 g of pasta, or vermicelli or iz a a a a a a a a fixed abrasive;
- 140 g of pasta;
- 130 g of rice;
- 200 g cous cous;
- 120 g of potatoes, baked or boiled;
- 100 g of spelt;
The carbs in a food so as to the most dopoldanskem the level in time, then the active view, as it can be.
The day when you can eat it all
Of course, it's a beautiful day, and all you can eat, in a whole, in one or other of the meals is allowed to drink of the wine, 1-2 glasses. The rest of the diet is the day it is made, on the principle of a protein — vegetable day.
The dishes of the day, you need to select the to select in advance, by the way, that is not just to overeat, but rather to satisfy his own desire to eat something forbidden, it was what he wanted. Eat Only anything that how to against to it is not a good idea.
If you're scared of this I'm not sure that that advice is, but a rule of thumb, it is binding for both parties.
The Phase Of "Stabilizacja"
Don't underestimate the importance of the final phase of the "Dukan". "Shake" will be to consolidate the achieved results, gives back to gain excess weight, it helps to stay slim for the rest of their lives.
Don't verification of "Stabilization"
- The daily consumption of three tablespoons of bran;
- Remedy overeating;
- Drink pure water, per day, two litres;
- One day, the day of the week has to be mail:: protein;
- For more to Move: on foot, by bike, rollerblading, to train in the gym;
The diet of the phase of "Stabilization"
When we come to do this stage, the body has to get used to do no-nonsense product, forcing them to accumulate in body fat. Therefore, it is the most important thing is not to go back to the false-feeding behavior:they do not eat sweets, sugar, fast food, other "damages".
There is a varied menu, more than as a major part of the diet is, for me, the goal of this phase — just to keep yourself in the desired shape. So the Rules are pretty simple:
- Vegetables eat all you want, they will not cause harm to the appearance;
- The fruit is allowed to eat a single thing, if so great, just like apple's;
- If it is a smaller fruit, such as mandarins, it is possible to eat two things;
- No, you can't eat cheese, just like the "Dor blue", in koza, low-calorie;
- Turkey meat, chicken breast, beef is a great alternative to my fat varieties;
- The only dairy Product with low fat content, as well as the replacement of regular milk-it contains less lactose;
- The bread, the salt, the products of the weight of the starch to reduce to the lowest possible level.
- Don't forget the bran, sharps and three spoons in one day
As a rule of thumb, at this stage, we have to adapted to the new system of power, the body is ready for a new, healthy wave, in itself it did not need to be "tapped" in stressful situations, and fatigue.
By following some simple rules for food, you can stay in shape, the Shine, the beauty.