The diet Dukan it is in the "top 10" of the diet beloved by millions of people. The diet, which received wild popularity at the beginning of the 21st century, when the an expert in nutrition, Pierre Dukan released a book, "I can't lose weight". It is the one that has helped thousands of people lose weight, and if you made it to the best of its kind.
The principles and the rules of the diet Dukan
The method of weight loss, which has been studied and published in a French medical nutritionist, is a simple, but important things. In a daily home-cooked food, it is only introduced a few foods that are rich in protein, which is used in the amount you want. As well as in the digestion of proteins, particularly of proteins, is the most difficult to digest fats, and carbohydrates, the body spends the energy from the fat already stored. The trail is in the diet that appears vegetables, and enrichment of the body in fiber, vitamins.
The rules for all phases:
- to reduce as far as possible, the amount of salt;
- drink a lot of water, tea, 2 litres a day and more.
- eat foods that are rich in protein, including but not limited to the number of, and in spite of the weather;
The rules need to be implemented in each of the stages, except the risk to life and health. Any other exceptions can not be, otherwise the result is lost relatively quickly, or don't learn how to achieve.
Dukan has developed a unique system, which is considered in detail. And what do you want? If you are 30 years old, you can do what he likes, and it's not the type to reach out to. It is your diet that helps to get rid of the excess weight forever.
The positive and negative aspects of the diet, Dukan
Like every diet it has a number of benefits:
- in the early stages, there occurs a loss in excess weight is due to the fact that the body spends energy to digest the carbohydrates, to burn this fat. You will receive the results and will continue to follow the diet;
- as part of a balanced, healthy diet is allowed, nutritional status, and nutrient-rich foods;
- don't need to cook that special meal recipes, you do not depend on space, in your diet, you can sign up to be in the home, at play or at work.
- you are free of permanent calculations, the tracking of calories, and it is not for a limited time only, take your food and the amount.
Unfortunately, the world isn't perfect, there are pros, then they will, and the other hand, if not, on the balance of the talks. The cons of this diet are:
- the high amount of protein in the diet, and this, in turn, increases the cholesterol, and the cargo to the blood vessels, kidneys, and liver;
- a small-fiber content in the diet (read: the problems of the intestine and gastro-INTESTINAL);
The ability of the diet, it is best to remain under the supervision of a doctor that specializes in weight loss. As well as in the body, too much protein, it can crash the metabolism of carbohydrates. The reason for this is the low level of insulin in the human body. Things are serious enough to want to pay attention to them, if this is not done, it is for health, serious problems may occur. To reduce the risk while on the diet, you should drink more water, so the body is easier to bring the results of the degradation of the protein. You can even drink it for vitamins and the best vitamin complexes, and so you will be able to give the body the necessary substances in the foods for the diet can not be used.
Prior to the beginning of
Think of the well, and then decide for yourself what you want to achieve with this diet, how many pounds you want to play. If you have any pictures of where you are slim, think again of your, just remember it is a feeling of lightness. If it's possible to do the ultra sound in order to establish the condition of the internal organs before the diet, and their size. It would be nice to go for a urine test and a blood, you don't have to your body before a diet. With all of these tests to make your doctor for a consultation, he will tell you that you are normal, you should pull it up for further analysis. Thus, the analysis needs to go through the different phases of the diet, with the aim of determining their overall health as well as to make a decision, if the diet is in your favor or it is worth it to stop by. In advance I say to you that in the same way you would for the same type and following the diet, and to know that your reviews have become so much better. As well as being overweight is not only a very aesthetic, it is also the excess of stress on the body.
Everyone needs a motivation — a motivation that is important.
The biggest advantage of the motivation it will be for the purchase of a specific product, that helps you diversify your meals:
- a sweetener with a synthetic;
- puddings;
- syrup without weight;
- cocoa and slim;
- flavors;
- an isolated protein of the soy, or whey;
- cellophane paper.
- noodles, Shirataki;
The beginning of the low
For a couple of weeks to turn down the amount of grease and salt, so that during the start of a diet, they give up on the word "very".
The replacements may be, and you can, then they are in and help you out:
- the stages-of-change of the bread into the city from the money, pieces, or products that generic levitra good diet;
- tell you, and in addition to the higher-than-normal amount of consumption is from hydro-power.
Beforehand, it is worthwhile to consider the expense to the quality of the meat, fish and their products, and they are essential to the diet Dukan.
Keep it up! Dukan has developed a protein diet is that it requires the enforcement of rules at each step, if the thing follow not, nor is it the kind of results that you may not have to wait.
The phases of the diet Dukan
They are referred to as the phase of the diet Dukan. As I have mentioned earlier, the diet is divided into 4 phases:
"The attack," a — 1, phase-short, but effective, and at the same time labor-intensive. It leads to rapid weight loss, about 2-3 lbs per week. Most often associated with the loss of water in the body, at least a reduction of body fat. It is important to have a strong.
"Striping" a — 2 step, it is necessary to reach the calculated weight for the foods that are allowed 72 protein product and 28 kinds of vegetables. The duration of this phase is to be considered on the basis of the number-of-reduce-weight-1 kg kg — 1 / week.
The "hold" phase 3, it is necessary to exclude a return on the results of your diet is to read the value of the set of weights). In the permissions list of the products of the fruit, the bread, the cheese, the products of which are corn starch.
2 days in a week, you can come in and have something to eat, not of calories. As a general rule, the distance between "spanning" and "anchoring" people to lose about 400 grams per 7 days. However, considering that the diet products are rich in the diet, it's not hard, and vice-versa, you may be able to get the emotion and the will to stick to it.
"Stabilization" — a 4-stage, you're not gaining weight, but adhere to a simple rule: one day of seven, consisting of just the protein of the food, each and every day there is a meal of oats, and I always want to go up the stairs, with no elevators, and escalators. Comply with all of life and in its sole discretion.
The list of products in the diet of Dukan
The list of products that diet Dukan it does not end up with 100 products. In addition to the allow list of the goods in the days of the attack diet Dukan can be used:
- pasta, Sirtaki, which will produce, from the roots of the plant, cognacs, from which they make flour, and then it will prepare the goods;
- oil (olive oil, sunflower seeds, canola oil, half a teaspoon of the following phases 1. preparation of the tea;
- Goji-rich in minerals, soft, and can be consumed in 2 tablespoons of the broth to the track. - phase 1 table spoon;
In the permissions table of the products of the diet the Dukan
| Category | The product |
|---|---|
| Lean cuts of meat: | beef liver |
| ham, turkey, | |
| the ham and chicken breast | |
| the ham of the pig are not fat | |
| the meat (sirloin) | |
| basturma | |
| the meat (steak) | |
| a steak | |
| roast beef | |
| the language | |
| escalope | |
| the kidney of the calf | |
| the rabbit | |
| Vegetables: | star |
| not | |
| chicory | |
| the beans of green | |
| pumpkin | |
| nowadays | |
| the soy bean | |
| celeriac (celery root) | |
| beets | |
| the onion | |
| greens | |
| the radish | |
| tomato | |
| black pepper | |
| hearts of palm | |
| cucumber | |
| swiss chard | |
| leek | |
| cole slaw | |
| red cabbage color | |
| kale, collard greens, red | |
| kale, collard greens, and brussels | |
| kale, collard greens, and white | |
| zucchini | |
| a green salad | |
| mushrooms | |
| broccoli | |
| repeat the procedure | |
| The bird: | the pigeons |
| turkey | |
| chicken liver | |
| chicken ventricles | |
| chicken | |
| young cock | |
| quail | |
| to be able to figure | |
| Painted | |
| The | cod |
| the sole (in any form, dried) | |
| gold | |
| quit | |
| fish | |
| experience | |
| ling | |
| whiting | |
| fluke | |
| the catfish | |
| herring | |
| mackerel | |
| santander | |
| the tent | |
| the mullet | |
| trout | |
| sprat | |
| scat | |
| people | |
| the tuna (including canned, in juice) | |
| salmon (including smoked) | |
| the one has a slightly different texture | |
| the squid | |
| crab sticks | |
| some | |
| The fruits of the sea: | seared scallops |
| tiger prawns | |
| the shrimp are common | |
| the trumpet player | |
| the group | |
| the crabs | |
| lobster | |
| lobster | |
| you may | |
| choco | |
| the oysters according to the second | |
| sea urchins | |
| enjoy | |
| Dairy products: | butter & cheese |
| cottage cheese | |
| ryazhenka | |
| the milk is sour | |
| the curd from the processed cheese | |
| milk | |
| kefir | |
| yogurt (with no additives) | |
| cheese is salty | |
| acidophilus | |
| Eggs: | quail |
| chicken |
When you get to the stage of "the Cruise", and then, boldly, then add:
- corn starch, 1 tbsp;
- cocoa powder, fat — 7 to 8 grams;
- skimmed milk powder — 30 grams);
- products in the soy flour, the yogurt, the milk in the sauce;
- the cream of the milk with the lowest fat content, you is going to find;
- yogurt with fruit, of course, without weight;
- sausages, with the composition of the chicken meat 100 g.
- noodles, Shirataki;
- oil, olive oil, vegetable oil, canola oil), it can be taken with food, to the stages of "Attack,"( one half of the h. of l.), and a "Cruise"to the(1 h. of l.), "The Fixation" (The 1 St. l);
The weight, and the amount that is recommended for consumption as specified above for a dish, and the expansion of the list of candidates for cooking dishes, and a healthy diet.
The system of the loss of the French peers, brings a lot to the fact that here is a gift, cake, cookies, from, from crepes to chocolates, do you want one, cake, pasta, and diversãohoz.
Of course, such dishes, which you will need to make a certain income, which are to be listed on this page. But with them, it will be easier for you to maintain your diet, and it does not appear to the sense of unease, of a lack of time. The dough is prepared in the oats, corn, wheat, oats. You can add the ginger root, which promotes weight loss, and rehabilitation. We have a separate article about the use of ginger, in fact, very few people know about its benefits.
Drink, which can be any of the beverages, without the bulk. Alcohol, berry juice, it should not be taken during the first two phases and no longer be able to dry white wine and the juice without the bulk, but in small quantities. It should be noted that all of the diet, it's worth a drink of clean water, the more the merrier, as it helps in the digestion of proteins, and shows the metabolism a more rational level.
Oat bran
The key to the product-of-diet-Dukan, which is present in the diet throughout the diet, it is used each and every day. The calorie content is not high, between 100 and 150 calories. You have to have a positive effect on the body and helps to maintain balance in the body, which is passed to the BAAlkovuu on a diet. In essence, they are which they can absorb and the result of the cleavage of the protein, and help the body to get it out, so UtalAut the sensation of being hungry.
Transport, and the transport and properties of dust:
- beta-gluten that helps to reduce the amount of cholesterol in the body, and that's a huge advantage that it removes the feeling of gravity, and all the vessels of the lower blocked;
- the content of selenium, it helps in the breakdown of proteins;
- dietary fiber, don't RAStvaryushina in mesmolUdohO and mr. juice to clean your stomach;
- it's easy-calories, and reduces the total calorie intake of the plates,
- yogurt with wheat bran, and the fine dining, in the sense of the saturation of the + to clear the body.
If you have gastritis, or there is a problem with the digestive system, the digestive system, it's best to proconslliterotica with your doctor before starting a diet, as diet can affect your body.
In The Phase Of "Attack"
During this phase, the body receives a stress, as well as for the food, it is only for a single protein. Thus, during this phase, the body active you lose weight, it for the duration of this phase is limited.
If you want to lose:
- From 0 to 5 kg. all — in-one two days.
- A 5-to 10-lb. two, three days.
- A 10-to 20-lb. five to seven days;
- As of 30 pounds. — 7 to 10 days;
If you spend more than 10 days ago, on the stage of the "Attack", it will result in unfortunate consequences.
It is not possible to sit on the stage of "Attack" for more than 10 days.
A guide to the stage of the "Attack"
- We ate only the protein in the food.
- Don't eat the fat, preparing the dishes, without the fat content. We accept products that contain fats.
- Drink 2-3 liters of drinking water per day.
- We eat a half to two tablespoons of any of the events, and bran.
- To tie in with the big loads in the physical, whether it be in a gym, jogging or anything else.
- We walk in the open air, allow the body to relax.
On the stage of the "Attack", it's best to start during the summer or at the end of the week. As well as your body no longer gets an easy energy in the form of the mass, and perhaps it will bring you a feeling of fatigue and Also, during this time, you can have the unpleasant smell of sweat, similar to that of acetone. During this time, try again to walk in and take a shower. Walking helps to an appetite. In the first phase, you eat the products from a table, and this is the first of the 72 names on it.
The diet in the stage of "Attack"
- defatted milk, and any
- chicken;
- in the liver, and
- non-oily fish;
- the fruits of the sea.
- the eggs and egg yolks no more than 2-3 per day
- juice, no pasta, 1 cup a day;
It's worth giving up:
- cheese;
- meat is the fat;
- of alcohol;
- canned goods and meats, all smoked;
To enhance the taste of the quality of the prepared or bought from the dishes, and you can use it in sauces, vinegar, sauces, (condiments, and other flavor enhancers. Instead of pasta, you can use sugar beets.
A wide variety of dishes can be prepared in duchnowski revenue, and you can see them on the internet.
Du-mayo
As well as a salad during the diet Dukan not, but dilute the flavor of the food, it is necessary, because, otherwise, it will be the sweetest, and this can affect your mental state. But there is a solution to the so-called parisian salad. For cooking it is very simple to do:
- 2 eggs, raw
- 240 grams of soft cream cheese
- a teaspoon of mustard
- salt, and sugar beets (read sakharozameniteli)
- paraffin oil (1 in Ot. l)
- apple cider vinegar or the juice of a lemon (to 1 St. l)
All of this, put it in the the containers and mix up until a homogeneous mass, which is similar to mayonnaise. And now, you can dilute your food, mayonnaise, home made.
At the stage of "the Cruise" (or "Spanning")
On the stage, "the Ship's going to last you, until you reach the desired weight, which you calculated at the start of a diet in accordance with your requirements and the features of your body. This phase usually lasts for 1.5-to 5-month period. At the stage of "Cruising" involves the alternating of black-and-white (a pure protein) and BO (protein vegetable) days. We do it on the day of the schematics 1/1, 2/2, 3/3. Dukan recommends a 1/1, so it's more simple to do.
Tab for "in the Cruise"
The number of black-and-white, and BO from days to a month, it should be the same. On average, a loss of about 1 kg in weight, it leaves you in a week. The number of black-and-white days of the increase, it is not possible, but it is possible to increase the number of BO for a day, for example, after a failure. Once you reach the weight you need to, you should immediately move on to the next stage.
When you follow a diet the stage of a cruise, with the need to strictly adhere to the following rules:
- Oat bran is now accepted by 2 Co. l. on the day.
- If the diet is accompanied by the presence of a cold, they are included in the diet of wheat bran.
- On a day by drinking 2 liters of water or more.
- Molamsterdama of food products (yoghurt, curd), and so on and so forth. not more than 1 kg per day.
- A 30-minute walk in the open air.
In the phase of rotation of the weight is decreased to the point that you'd like, but it's worth it to give you a break, and it will immediately start to come back, but the feeling of joy, holding in his hands, and move on to the next stage.
It is worthwhile to understand what to eat vegetables, there is a slowing of the weight loss, only for the proteins that contribute to the completion of the water out of the body, and the relief of the weight. By feeding your body with the water (through the vegetables and to drink 2 liters of water), then you can look what you did to alleviate the burden, but in fact, you'll continue to lose weight, it will make up for it later in the day, the protein, the water, the body begins to shrink.
The diet is the phase of the Cross"
You can eat all the foods from phase one above, but it's a nice addition, and makes the inclusion in the diet of the 28th of vegetables for the table, allow products to Dukan.
You can highlight a particularly useful for you to use:
- mushrooms;
- celeriac (celery root), about this, and I have a separate article — Celery for weight loss
- the squash and the zucchini;
- kale, collard greens, or not of different kinds;
- the kidney beans;
It should not be used:
- for the bread:
- beans;
- the noodle;
- potatoes;
- grain
- corn
At the stage of "the Ship of the vegetables you can eat in any order, but the vegetable oils for cooking, it is permissible to use more than 1 teaspoon per day.
All of the dishes specified in the menu, you cook it to just the Dukanovsky income.
At The Stage Of "Fixing"
At the stage of "the fix" — the name speaks for itself, this phase allows to establish the result, all the companies from now on, I'm going to tell you, it is a complex one, as soon as the weight is not lost, and it seems that this is the result of this is to be achieved. In fact, this judgement is misleading, and that it's not worth thinking about in this regard. It is important to remember, as it's just a reminder of the rules and the stages of weight loss, the weight will start to grow back. So, keep your hands up and don't stop there, though.
A guide to the stage of "fixing" (or "Consolidation")
So many people are interested in the duration of the "fixation", it is directly dependent on the amount of junk e-mail-pounds, each of the reset case it is a 10-day phase of "the fix". The reduction in the weight of this phase, as is implied. The Normal weight-loss by the stage of "the fix" — approximately 1 lb. for a week.
Now, let's move on directly to the tutorial:
- The protein in diameter you will now be a single protein for one day a week at the end of the "attack." When you go to resolve, of course you do, but from that day on his way to be there for a very long time, and perhaps in the whole of my life, so it's better than it was in the middle of the week. Pierre Dukan recommends Thursdays.
- A product that should be consumed every day, as you've probably guessed it -- oat bran, two-and-a-half tablespoons of the soup and get 2 litres of water a day.
- For a walk for at least 30 minutes a day, over and over.
- Keep track of the state of his health, which, of course, a diet is a stress to your body. The pain in my stomach, see your doctor immediately.
At the stage of "fixing" has Bo conditions. In the last two phases, for a total of 2 terms, some of the goods it is permitted to eat it, the other doesn't, then here's your condition, most days.
A nice bonus is that it will appear in the last days, do you have a favorite food, in any quantity, (for the feast), as well as the day in which you can eat all the vegetables, including the vegetable with a starch.
Throughout the week, the phase of "fixing", it must contain the
- Protein;
- Protein and vegetables;
- The protein and vegetables and products with a content of starch of corn;
- On the day that you eat of it all;
- The remaining protein in the plant;
I would advise you to experiment with the following schedule:
- Monday to Friday – vegetable protein;
- Tuesday – vegetable proteins in products containing starch;
- Wednesday - vegetable protein;
- Thursday is the protein;
- Friday, of all things, it is useful for you when you meet up with your friends back home.
- on Saturday, the protein in the plant;
- Sunday is the protein in the plant (in the second half of the stage, the day, when you can have it all).
For each and every one, each and every one of those days, permitted, or certain dishes, and to try to develop a menu of individual.
The protein-of-day and day — are present in all the phases of the diet Dukan they can contribute to the reduction of the excess weight. During phase 3, the high-quality animal protein can be eaten with the condiments too, and the sauces, which are allowed from the 1-stage in an "attack".
A diet of protein a day includes the following:
- lean meats;
- the bird is the exception, a goose and a duck;
- pair;
- fish is low in fat;
- the fruits of the sea.
- defatted milk;
- eggs (egg yolks to 1-2 per day, and proteins in any quantity;
The spices, the sauces, the mustard, the miserable, the amount of salt, artificial sweeteners are synthetic — all that we are, we use the diversity of the taste of protein and the only one.
The protein in plant diameter
Similar to the one-day phase of "the cruise", as well as all of the permissions that the products of the protein diameter, and include the following:
- red pepper, tomato, and cucumber;
- mushrooms;
- repeat the procedure;
- sprouts of all kinds;
- pumpkin or squash;
- squash;
- the radish;
- the arc.
- the kidney beans;
Free to use, as well as to proteins in days — not at all.
In addition, authorized:
- 50 grams of bread.
- 50 grams of cheese and the minimum amount of fat;
- 200 grams of the mctow, with the exception of bananas, dates, raisins,);
- 1 portion of lamb or pork.
The diet of expanding in the diet already, it's not so complex.
Protein is a vegetable day to with products containing starch
Here, a distinctive feature is the presence of a product with a starch content ( "quick" carbohydrate), is as follows:
- 210 g. the pulses;
- 180 g.-ramen noodles, or noodles of all varieties of flour in the solids of the grinding mill;
- 140 g. in the masses;
- 130 g. rice,
- 200 g. of cous cous;
- 120 g. of potatoes, baked or boiled;
- 100 g. in the mash;
Temglevadnyy the food is the best to employ, in the first half of the day, then this may be the most active.
On the day that you are
Needless to say, this is by far the most enjoyable of the day, you can have it all, and even one of the meals is allowed to drink the wine, 1-2 glasses. For the rest of your diet is the beginning of a protein and vegetable pan.
Plates in order to do so, one day, you will want to choose ahead of time, and pick them up so that it will not just be eating too much, and to satisfy as it is your desire to eat something forbidden, what do you for a long time I wanted to do. Only to have it all, and to do that, it's not the best idea.
If you have a fear of giving these days, so make sure you, it is not the council's, as well as the rule that it is not necessary to run.
At The Stage Of "Stabilizacja"
Don't underestimate the importance of the final phase of the "Dukan". "Stabilization" establishes the result, it does not re-set the life, the life is unnecessary for us it is a weight, and stay slim for the rest of your life.
A guide to the stage of "Stabilization"
- The daily consumption of three tablespoons of bran cereals;
- To eliminate the urge to eat;
- Drinking pure water is two liters per day
- The one day of the week it should be in the chute:the protein;
- Move more: walk, ride a bike, roller skates, in-line, into the living room;
The diet in the stage of "Stabilization"
When we got to this stage, your body is already used to be without any of the unnecessary products make it to store fat in the body. For this reason, the most important thing is to not go back to bad food behavior did not get to eat sweets, pasta, fast-food restaurants and other "dangerous".
This is more of a variety of menu items, as well as the main part of the diet, it's the past, and it is the purpose of this phase is simply to maintain it in the desired shape. The rules are pretty simple:
- Vegetables-eat as much as you want, they won't cause any harm to the person;
- The fruit is allowed, no one is interested, and if they are large, for example, apples,
- If it is a small fruit, for example tangerines, you can eat it in two parts;
- Can't eat the cheese kind of "Dor — blue", and the she-goat, only the low-calorie;
- The meat in turkey, chicken breast, beef is an excellent alternative in your notes;
- The production of milk only low-fat, and replace it with the regular milk that contains less lactose;
- The bread, the salt, the foods with starch, is reduced to a minimum.
- Don't forget about the meal, and three tablespoons a day;
Usually, at this stage, it is already adapted to the new food system, one's body is in line with the new, healthy wave and you don't need to "apprehension" in situations of stress and fatigue.
Thus, the following simple rules to your diet, you can stay in shape and luster to the beauty.