The Dukan diet to get into a "top 10" diets, coveted by millions of people. Diet, which gained wide popularity in the early 21st century, when the specialist dietetics Fifth EP Dukan published the book "I can not lose weight". She helped to lose weight of thousands of people and became the best in its kind.
The principles and rules of Dukan diet
Method of weight loss, studied and published by a French dietitian, is a simple but fundamental speeches. In daily meals be imposed only protein foods, which are used in the desired quantity. Since the digestion of proteins (ie proteins) heavier than the digestion of fats and carbohydrates, the body uses the energy obtained from the already accumulated fat. Following the diet connection unity is vegetables, enrich the body with fiber, vitamins.
Rules for all phases:
- to reduce as far as possible, the amount of salt;
- drink plenty of water, tea-2 liters a day and more;
- have protein foods, not limiting the number and despite the hour;
Rules must be implemented strictly and at each stage, with the exception of threat to life and health. Any other exceptions can not be, otherwise the achieved results will disappear quickly or do not learn to achieve.
Dukan has developed a unique system that takes into account every detail. What do you want? If 30 years to do what he likes, and doesn't do that. It diet helps to get rid of excess weight forever.
Positive and negative aspects of the diet
As with any diet, it has several advantages:
- the first steps is weight loss due to the fact that the body spends energy on digestion of the carbs burning for this fat. The compound unity is the result and want to continue to follow the diet;
- within the diet are allowed to eat nutritious and healthy food;
- no need to cook special recipes, you don't depend on the place the diet you can stick to while at home, on vacation or working time.
- you are free from the constant counting, tracking calories, and are not limited in the time eating and the amount.
Unfortunately, the world is not perfect, if there are pros there will be cons, otherwise the balance of the question. The cons of this diet is:
- high 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 (ie bowel problems and digestive tract);
Possible diet it is better to observe under the supervision of a physician specializing in weight loss. Because the body gets plenty of protein may disrupt carbohydrate metabolism. The reason for this is the low rate of insulin in the human body. Things are serious enough to pay attention to them, if this is not done, the health of the pits can begin a serious problem. To reduce the risks during the diet you should drink more water, so the body is easier to bring the results of protein breakdown. You can still drink vitamins and the best vitamin complexes, so you can give your body the necessary substances contained in the food during the diet can not be used.
Before the start
Think carefully and decide for yourself what you want to achieve this diet, how many kg you want to lose. If you have pictures of where you were slender, you can look at them, remember this feeling of lightness. If possible, make an ultrasound to fix your condition of the internal organs in the diet and their size. It would be nice to be tested, cut and blood, to see your body to the diet. With all these tests visit a doctor for consultation, he will tell you that you have a rule that you must pull to improve analyses. The tests need to pass on different stages of the diet, to understand your overall condition and make a clear decision, there is a diet you favor, it is worth it to stop. I will say in advance that the same procedure you will do after the diet and will be surprised that your results become much better. Since overweight is not only very aesthetically pleasing, it is also an extra burden on the body.
Everyone needs motivation motivation is important!
A big plus for motivation able to purchase specific products which will help to diversify your meals:
- sweetener;
- puddings;
- syrups sugar;
- skimmed cocoa;
- flavors;
- soy protein isolate, or whey;
- cellophane;
- noodles Shirataki;
Low start
A couple of weeks reduce the amount of sugar and salt, as during the start of the diet, we give them up, the word "all".
Substitutes are possible, then they us and help out:
- gradually transition from bread to tortillas of bran, crispbreads or similar products are permitted diet;
- count and sum up to the above normal amount of fluid intake;
You should consider the cost of quality meat and fish products, which are based diet.
Memory memory remember! Dukan has developed a high protein diet, which requires compliance with the rules at each stage, if they do not comply, no matter what the results don't count.
Stages of Dukan diet
They are called phase of the Dukan diet. As mentioned earlier, the diet is divided into 4 phases:
"Attack" — stage 1, short but effective at the same time time-consuming. Leads to rapid loss of weight about 2-3 kg per week. Often POV is associated with the loss of water in the body, at least — with the reduction of fat. Important for motivation.
"Alternation" — 2 stage, are required to achieve the calculated weight, the food can be rich 72 protein product and 28 types of vegetables. The length of lap is based on the number of reduce weight 1 kg to 1 week.
"Consolidation" — the 3rd stage is necessary to avoid regression on the results of the diet (read reverse weight gain). In the list of allowed foods fruits, bread, cheese, and foods which consists of starch.
2 days a week, you can pamper yourself and eat something forbidden and calories. As a rule, at the "striping" and "fixing" people lose about 400 grams per 7 days. But given that the diet products still rich-diet is not complicated, but on the contrary, the connection of unity are excited and want to observe it.
"Stabilization" — 4 stage, you can eat everything without gaining weight, but adhering to simple rules: one day of seven consists of only protein food every day to eat oat bran and always to climb stairs, no elevators and escalators. Adheres throughout their life or at your discretion.
List of foods Dukan diet
List of foods Dukan diet does not end with 100 products. In addition to the list of allowed foods in the days "attack" Dukan diet allowed to consume:
- noodle Sirtaki, which is produced from the root of a plant cognacs used to make flour, and then prepare products;
- oil (olive, sunflower, rapeseed), half a teaspoon, in the following phases: 1 teaspoon;
- Goji, rich in nutrients berry, you can eat 2 tablespoons on the trail. phases on 1 table spoon;
Table of the allowed foods Dukan diet
| Category | Product |
|---|---|
| Lean meat: | beef liver |
| the ham inducono | |
| chicken ham | |
| pork ham lean | |
| beef (tenderloin) | |
| basturma | |
| beef (fillet) | |
| steak | |
| roast beef | |
| it | |
| escalope | |
| veal kidneys | |
| rabbit | |
| Vegetables: | sorrel |
| spinach | |
| chicory | |
| beans green | |
| pumpkin | |
| asparagus | |
| soy | |
| celery | |
| beets | |
| onions | |
| turnips | |
| radishes | |
| tomatoes | |
| pepper | |
| palmito | |
| cucumbers | |
| chard | |
| leeks | |
| kohlrabi | |
| cauliflower | |
| cabbage, red, | |
| Brussels sprouts | |
| cabbage | |
| zucchini | |
| green salad | |
| mushrooms | |
| broccoli | |
| eggplant | |
| Bird: | pigeons |
| Turkey | |
| chicken liver | |
| chicken ventricles | |
| chicken | |
| young cock | |
| sung | |
| ostrich | |
| Guinea fowl | |
| Fish: | cod |
| halibut (in any form, smoked meats) | |
| Dorado | |
| Saira | |
| heck | |
| haddock | |
| Ming | |
| whiting | |
| flounder | |
| som | |
| herring | |
| mackerel | |
| pike | |
| carp | |
| mullet | |
| trout | |
| sprat | |
| SKAT | |
| Sardinia | |
| tuna (including canned in own juice) | |
| salmon (including smoked) | |
| sturgeon | |
| squid | |
| crab sticks | |
| caviar | |
| Seafood: | scallops |
| tiger shrimps | |
| shrimp regular | |
| trumpeter | |
| cancers | |
| Krabi | |
| lobster | |
| Omari | |
| octopus | |
| cuttlefish | |
| oysters | |
| sea urchins | |
| mussels | |
| Dairy products: | cake cheese |
| sire | |
| ryazhenka | |
| Kislyak | |
| processed cheese | |
| milk | |
| yogurt | |
| yogurt (without additives) | |
| cheese salted | |
| acidophilus | |
| Eggs: | quail |
| chicken |
When you reach to the phase of "Cruise"here feel free to add:
- starch from corn, 1 tablespoon;
- cocoa powder, fat — 7-8 grams;
- the woman skimmed milk — 30 grams;
- soy products, flour, yogurt, milk, sauce;
- the sour cream and the lowest fat content, what you'll find;
- fruit yogurt, naturally without sugar;
- bangers and composition of poultry meat – 100 g;
- shirataki noodles;
- oil (olive, sunflower, rapeseed), can be added to food in the phase "Attack"( half tsp) and "Cruise"(1 tsp.),"Pinning" (1 tbsp.);
Weight and quantity recommended for use above point to one dish and the expansion of the list of possible for cooking and diet.
System weight loss from the French colleagues, like many that there is vipco, cookies, pancakes, chocolate, cakes, noodles, and cellophane.
Naturally have to prepare such recipes, which will be mentioned below. Ale with them you will be easier to keep a diet and will not appear discomfort, lack of baking. The dough is prepared in the bran, corn, wheat, oat. You can add ginger, which promotes weight loss and health improvement. We even have a separate article about the benefits of ginger, in fact few people know about its benefits.
You can drink all the drinks that have no sugar. Alcohol, fresh fruit juice should not be consumed in the first two stages, then allowed her white wine and juices without sugar, but in small quantities. It should be noted that the entire diet is to drink clean water, the more the better, because it helps to digest proteins and brings the metabolism to a more rational level for you.
Oat bran
A key product of Dukan diet, is present in the diet throughout the diet, used every day. Their caloric value is not high, 100-150 kcal. A positive effect on the body and allow you to keep the balance of the body, which is switched to a high protein diet. Their essence is that they absorb the result of the breakdown of proteins, help the body excrete it, and utlaut hunger.
The beneficial properties of bran:
- beta-gluten helps to reduce the amount of cholesterol in the body, and this is a huge plus for us, no sense of gravity, less clogged blood vessels;
- the content of selenium helps the breakdown of protein;
- dietary fibers do not dissolve in gastric juice, the cleanse;
- its light in calories, reduces the overall calorie meals;
- yogurt with bran, a great dinner, a feeling of fullness + cleansing the body;
If you have gastritis or problems with the digestive system and the GASTROINTESTINAL tract, it is better prokonsultirovatsya with your doctor before starting a diet, as diet can adversely affect your body.
Phase "Attack"
During this phase, the body receives stress, as in food is only allowed protein. Also during this phase, the body is actively losing weight, so the duration of this phase is limited.
If you want to reset:
- From 0 to 5 kg a day or two;
- From 5 to 10 kg. two, three days;
- From 10 to 20 kg and from five to seven days;
- 30 kg for 7-10 days;
If you spend more than 10 days at the stage of "Attack", it will lead to disastrous consequences.
You can not sit on the phase of "Attack" more than 10 days!
A guide to the phase of "Attack"
- Eat only protein foods.
- Do not eat fat, our meals without the fat content. Refuse foods that contain fats.
- Pierre EP eat 2-3 liters of clean water per day.
- Eat a half-two tablespoons of any of the above bran.
- Yes, large physical exercise, be it gym, running or something.
- Walking in the fresh air, allow the body to relax.
Phase "Attack" it is better to start on a vacation or on weekend. Because the body ceases to receive light energy units, in the form of sugar and perhaps a feeling of fatigue. Also in this hour may appear unpleasant sweat smell like acetone. During this phase, often try to walk and take a shower. The walk will help work up an appetite. During the first phase, eat food from the table, namely the first 72 items.
Diet phase "Attack"
- low-fat milk, any;
- chicken;
- the liver;
- lean fish;
- seafood;
- eggs, with yolks not more than 2-3 per day;
- juice without sugar, 1 Cup a day;
Should give up:
- cheese;
- fatty meat;
- alcohol;
- canned and smoked meats;
To improve palatability of cooked or purchased meals, you can use sauces, vinegar, spices and other flavor enhancers. Instead of sugar you can use fructose.
Many dishes can be cooked at duchnowski recipes to watch, they can on the Internet.
Du-mayonnaise
Since mayonnaise during a diet is impossible, but to dilute the taste of the food is necessary, because otherwise condition it is fresh, and it can influence your psychological state. But there is a way,so titles du mayonnaise. Cook it very simply:
- 2 raw egg yolks
- 240 grams of soft cheese
- teaspoon mustard
- salt and fructose (read sakharozameniteli)
- paraffin oil (1 tbsp)
- Apple cider vinegar or lemon juice (1 tbsp)
They put it all in container and mix until smooth-like mayonnaise. And voila, now you can dilute your food with a homemade mayonnaise.
Phase "Cruise" (aka "Striping")
Stage "Cruise" will continue until you reach the desired weight, which you calculated at the beginning of the diet plan demands for your body. Typically, this phase lasts for 1.5 — 5 months. Phase "Cruise" involves the alternation of black-and-white (pure protein) and BO (protein and vegetable) days. Alternate days schemes 1/1, 2/2, 3/3. Dukan recommends a 1/1 because it is the simplest.
A guide to the phase of "Cruise"
The number of BW and BO-days per month should be equal. On average a loss of 1kg in weight, is a week. The number of BW days can't be increased, but can be increased BECAUSE the number of days, for example after a breakdown. After reaching the required weight, you need to immediately go to the next stage.
In the diet on the cruise phase needs strict following of certain rules:
- Accept now oat bran 2 tablespoons per day.
- If the diet is accompanied by the presence of constipation, are included in the diet wheat bran.
- A day drink 2 liters of water or more.
- Milk products (yogurt, curd) and so on. not more than 1 kg per day.
- 30 minute walk in the fresh air.
Phase alternating weight is reduced to the desired, but once you give up the slack and he immediately starts to return, so despite the feeling of joy, keep yourself in hand and proceed to the next stage.
It is understood that eating vegetables, slow weight loss, only proteins promote the excretion of water from the body and weight loss. By hydrating the body (using vegetables and drink 2 litres of water), you may find that you have ceased to lose weight, but you continue to lose weight, it will be noticeable later in the protein day, the water from the body will start to decrease.
Diet phase "Cruise"
You can eat all foods with the phase above, but a nice addition is the inclusion in the diet 28 vegetables from the table of permitted Dukan foods.
You can highlight especially useful for consumption:
- mushrooms;
- celery, about it I have a separate article — Celery for weight loss
- pumpkin and squash;
- cabbage of different types;
- beans;
You can not use:
- bread;
- Bobby;
- pasta;
- potatoes;
- cereals;
- corn;
Phase Cruise vegetables can be eaten in any form, ale vegetable oil for their preparation are allowed to use no more than 1 teaspoon a day.
All the dishes mentioned in the menu, prepare only Duchnowski recipes.
Phase Of "Consolidation"
Phase of "consolidation" — the name speaks for itself, this phase allows to consolidate the achieved results, looking ahead to say, it is difficult, as weight is not lost already and it seems that the axis of it, the result is achieved. In fact, it is misleading judgment and do not think in this way. Remember, as soon as you forget about the rules and stages of weight loss, as weight will start to grow again. So keep yourself in hands and do not stop there.
A guide to the phase of "Consolidation" (aka "Consolidation")
Many are interested in the duration of the phase of "consolidation", it directly depends on the amount of weight loss each thrown kilogram is 10 days in the phase "consolidation". Weight loss in this phase, as implied. Normal weight loss phase "consolidation" — about 1 kg a week.
We now proceed directly to the manual:
- The protein that you have one protein day, as in the phase of "attack". If you make a day, of course you decide, but as this day in your regime will be long, and probably for life, it is better to have it in the middle of the week. EP EP Pierre Dukan recommends Thursday.
- The product should be consumed every day, as you probably guessed it — oat bran, two tablespoons, as required 2 litres of water a day.
- Walking at least 30 minutes a day, preferably longer.
- Monitor the state of their health, because such a diet is stressful to the body. Any stomach pain, immediately go to the doctor.
Phase of "consolidation" is characterized by the presence any longer could. If the two previous phases only 2 conditions, of the products allowed to be used, the other is not, then your conditions almost every day.
A nice bonus is that the unity connection there are days when you can eat your favourite food in any quantity (up), as well as days when you can eat all the vegetables, including the vegetables containing starch.
Every week for the phase of "consolidation", a wine contain days:
- Protein;
- Protein from vegetables;
- Protein with vegetables + products with a starch content;
- The day when you can eat everything;
- Other days protein and vegetables;
Suggest to try the following scenario:
- Monday – protein and vegetables;
- Tuesday – protein and vegetables with foods that contain starch;
- Wednesday – protein and vegetables;
- Thursday – protein;
- Friday – all you can eat, whether when meeting with friends;
- Saturday – protein and vegetables;
- Sunday – protein-vegetable (in the second half of the phase of the day, all you can eat).
For each of these days meals, so try to make an individual menu.
Protein a day — such days are present in all phases of the Dukan diet, it helps to reduce the overweight. During phase 3, animal protein can be eaten with spices and sauces that are allowed in phase 1 the "attack".
In the diet protein day include:
- lean meats;
- poultry, except goose and duck;
- giblets;
- fish low in fat;
- seafood;
- low-fat milk;
- eggs (1-2 yolks a day, proteins in any quantity);
Spices, sauces, mustard, a tiny amount of salt, sweetener — use it all for a change of taste in protein days and not only.
Protein-vegetable day
Similar to the day phase "cruise", in addition to all the allowed foods protein day, this includes:
- pepper, tomato, cucumber;
- mushrooms;
- eggplant;
- cabbage of all kinds;
- pumpkin;
- zucchini;
- radishes;
- bow;
- beans;
Limitations in use, as well as in protein days — no.
In addition, you can:
- 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 expands diet already becomes not so complicated.
Protein and vegetable day with foods containing starch
Here the distinctive feature is the presence of foods containing starch ( "fast" carbohydrate), is:
- 210 G. bean;
- 180 g pasta or vermicelli flours 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
Clearly this is the most pleasant day, all you can eat, and even in one of the meals allowed to drink wine, 1-2 glasses. The rest of the diet of this day is on the principle of protein — vegetable day.
Meals for the day, you need to choose in advance, and choose them so that not just to overeat, but to satisfy their desire of connection, of unity is something forbidden, something that you've always wanted. Just eat everything and how to reach out, it's not a good idea.
If you are afraid to make these, I remember, this is not advice but a rule that is binding.
Phase "Stabilizacja"
Don't underestimate the importance of the final stage of "Duke". "Stabilization" will consolidate the achieved results, gives again to gain unwanted weight, helps to stay slim all my life.
A guide to the phase of "Stabilization"
- Daily consumption of three tablespoons of bran;
- Eliminate overeating;
- Drink two liters of pure water a day;
- One day in the week should be fasting:protein;
- Move more: walk, ride a bike, rollerblading, to train in the gym;
Diet the phase of "Stabilization"
When we approach this stage, our body has got used to do without unneeded products that make it accumulate body fat. Therefore, the most important thing is not to return to the wrong eating behavior:do not eat sweets, sugar, fast food and other "hazard".
Here is the link unity is more varied menu, as the main part of the diet is passed, and the aim of this phase is to maintain a desired shape. The rules are quite simple:
- Vegetables eat as much as they will not damage the appearance;
- Fruits allowed to eat one thing if they are large, for example, an Apple;
- If it is a smaller fruit, such as, for example, in Mandarin, it is possible the connection of unity there are two pieces;
- You can not eat cheeses such as "Dor blue" and goat, low calorie;
- Turkey meat, chicken breast, beef is a great alternative to fatty its varieties;
- Products milk only reduced fat, to replace regular milk that contains lactose less.
- Bread, salt, products with starch reduced to a minimum;
- Do not forget about bran, three tablespoons per day;
As a rule, at this stage, we have already adapted to the new system of power, the body is ready for a new, healthy wave and he did not need to "seize" stressful situations and fatigue.
Axis so by adhering to simple rules in your food, you can stay in shape and Shine with beauty.