The Dukan diet is included in the "top 10" diets, preferred by millions of people. The diet, which has received the wild popularity in the early 21st century, when the dietician pierre Dukan published the book, "I am not losing weight." It is she who has helped to lose weight thousands of people and became the best in its class.
Principles and rules of the Dukan diet
The method of thinning, studied and published in French by the doctor-nutritionist, it is simple, but the basic things. In the food diary, you enter it only proteins in food, is used in the amount you choose. As well as the digestion of proteins (i.e., proteins), the most difficult thing is the same thing the digestion of fats and carbohydrates, the body spends energy from the fat already accumulated. By the fingerprint in the diet appear vegetables that enrich the body in fiber, vitamins.
The rules for all the stages of:
- reduce, to the extent possible, the amount of salt;
- drink lots of water, tea-2 litres a day and more;
- eat protein foods, not limiting the number and despite the time;
The rules must be strictly adhered to and in each of the stages, except a threat to life and health. There are other exceptions can not be, otherwise, the result reached quickly disappears or does not learn to reach.
Dukan has developed a unique session, in which it had taken into account every detail. And what you like? If 30 years of love, and not of such a can achieve. Your diet helps to get rid of excess weight forever.
Advantages and disadvantages of the Dukan diet
Like all diet, has several advantages:
- in the first steps, it produces loss of excess weight at the expense of what the body spends energy on digestion of carbohydrates by burning for it, the fat. The result will be displayed and want to follow a diet;
- in the framework of the diet are permitted to eat nutritious and nutritious food;
- it is not necessary to prepare special food recipes, you can not depend on the zone, the diet may still be at home, on vacation or hours of work.
- you are free of the constant of calculation, tracking of calories, and not limited in the time of the taking of food and its amount.
Unfortunately, the world is not perfect, if there are advantages, what are and cons, otherwise, the balance of the voice. Cons of this diet are:
- the high amount of protein in the diet, and this, in turn, the levels of cholesterol and burden on the blood vessels, the kidneys and the liver;
- the small fiber content in food (that is to say, the problem with the gut and gastrointestinal tract);
On the possibility of diet is best followed under the supervision of a doctor specialized in weight loss. As well as in the body there is a large amount of proteins, may fail to carbohydrate metabolism. The cause of this is the low rate of insulin in the human body. The things are big enough to pay attention to them, if you do not, it is with the health problems can occur serious. To reduce the risks during the diet should drink more water, therefore, the body is easier to visualize the results of the decomposition of proteins. You can still drink vitamins and the best vitamin complexes, so you can give to the body necessary substances contained in the food during the diet can not be consuming.
Prior to departure
Think and decide what you want to achieve with this diet, how many pounds you want to check. If you have photos where they are slim, to reconsider its remember that feeling of lightness. If possible, do the ultrasound to confirm the state of the internal organs before the diet and its dimensions. A good idea would be to give the analysis, urine and blood, to see his body before the diet. With all these analysis, subscribe to your doctor in the consultation, he will tell you what you have in the standard, which must be tightened to improve the analysis. So the same analysis will give you in the different stages of the diet, in order to understand their general condition and to make another solution, if the diet you favor or have to leave. In advance I say that the same procedure is done and after the diet and you'll be amazed of what their analysis have become much better. As well as the excess weight is not only to you, it is the excess charge on the body.
The motivation of the whole is required — motivation is important!
It is a great advantage for the motivation would be the purchase of specific products that help to diversify their dishes:
- saharozamenitel;
- puddings;
- syrups without sugar;
- cocoa lean;
- flavors;
- soy protein or whey;
- cellophane;
- the noodle Shirataki;
Low start
For a couple of weeks of low the amount of sugar and salt, as well as during the launch of the diet, we refuse, of the word "all".
Substitutes to say, here we and help:
- stages of moving from bread to crackers, bran, bread, or similar products allowed in the diet;
- count and b.-write the previous statement of the amount of fluids;
Beforehand it is worth to take into account the expense in the quality of the meat and fish products, are the basis of the Dukan diet.
Remember! Dukan developed protein diet, which requires the application of the rules in each stage, if it does not stick, or results that cannot be counted.
Phases of the Dukan diet
Also the call phase of the Dukan diet. As already mentioned above, the diet is divided in 4 phases:
"The attack" — stage 1, short but effective to to, at the same time, exhausting. Leads to a rapid loss of weight, about 2-3 kg per week. Is most often associated with the loss of water in the body, less with the reduction of fat. It is important for the motivation.
"Alternation" — stage 2, it is necessary to achieve a weight capacity of foods allowed 72 saturated, protein product and 28 kinds of vegetable crops. The duration of the stage is considered in function of the number of to reduce weight of 1 kg — 1 week.
"Pin" — stage 3, it is necessary for the exclusion of the regression of the results of the diet (i.e., the inverse of weight). In the list of foods allowed fruits, bread, cheese and of products in which is present the starch.
2 days a week you can pamper and there is something forbidden and calories. As a general rule, in the steps of "rotation" and "anchoring" people to lose about 400 grams per 7 days. But, bearing in mind that the ration of food of all the rich-the diet is not difficult, and on the contrary, it appears the excitement and want to go.
The "stabilization" stage 4, you can eat everything without the need to mark the weight, but following the rules are simple: a day of seven consists only of the protein of the food, each day there is oat bran and always climbing the stairs, there are elevators and escalators. Is met throughout life, or at its discretion.
List of products of the Dukan diet
List of products of the Dukan diet doesn't end for 100 products. In addition to the list of foods allowed in the time of "the attack of the Dukan diet, it allows to take:
- noodles Sirtaki, which is produced from the root of a plant, spirits, of which they make flour, and then it is prepared products;
- oil (olive, sunflower, rapeseed), half a teaspoon in the following phases of 1 table spoon of tea;
- Lycium, rich in nutrients, berry, you can consume 2 tablespoons, on the trail. phases 1 table spoon;
Table of foods allowed Dukan diet
| Category | The product |
|---|---|
| Lean meats: | the liver of cow |
| ham Turkey | |
| chicken ham | |
| ham lean pork | |
| beef (tenderloin) | |
| basturma | |
| beef (fillet) | |
| steak | |
| roast beef | |
| language | |
| escalope | |
| the calf kidney | |
| rabbit | |
| Vegetables: | sorrel |
| the spinach | |
| chicory | |
| beans struchkovaya green | |
| the pumpkin | |
| asparagus | |
| soy | |
| celery | |
| the beet | |
| onion | |
| the turnip | |
| radishes | |
| tomatoes | |
| pepper | |
| the palm | |
| cucumbers | |
| swiss chard | |
| the leek | |
| the rutabaga | |
| cauliflower | |
| the red cabbage | |
| brussels sprouts | |
| the potatoes, the food | |
| the zucchini | |
| green salad | |
| mushrooms | |
| the broccoli | |
| eggplants | |
| Ave: | pigeons. |
| turkey | |
| chicken liver | |
| chicken, ventricles | |
| chicken | |
| young cock | |
| the quail | |
| the ostrich | |
| Guinea fowl | |
| Fish: | cod |
| turbot (in any form, canned, smoked) | |
| golden | |
| Saira | |
| hake | |
| haddock | |
| lota | |
| blue whiting | |
| the sole | |
| com | |
| herring | |
| the mackerel | |
| pike | |
| the tent | |
| mullet | |
| reina cristina | |
| the sprat | |
| of the costs | |
| the sardine | |
| the tuna (including canned food in its own juice) | |
| salmon (including smoked) | |
| the sturgeon | |
| squid | |
| crab sticks, sticks | |
| the caviar | |
| Seafood: | scallops |
| tiger shrimps | |
| shrimp normal | |
| the trumpet player | |
| cancers | |
| the crabs | |
| crayfish | |
| the lobster | |
| the octopus | |
| the sepia | |
| oysters | |
| sea urchins | |
| mussels | |
| Dairy products: | cheese cheese |
| cottage cheese | |
| ryazhenka | |
| the curd | |
| cheese specialties | |
| the milk | |
| the kefir | |
| yogurt natural (without additives) | |
| brinza salty | |
| acidophilus | |
| Eggs: | quail |
| chicken |
When you get to the stage before "the Cruise", here boldly adds:
- the corn starch, 1 tablespoon;
- cocoa powder, non-fat — 7-8 grams;
- skimmed milk powder — 30 grams;
- soy products are is, the flour, the yogurt, the milk, the sauce.
- the cream is sour the more low-fat, what is found;
- fruit yogurt, of course without sugar;
- sausages with the composition of the poultry meat – 100 g;
- noodles Shirataki;
- oil (olive, vegetable, canola), can be added to food in the stages of the "Attack"( half a teaspoon) and "Cruise"(1 spoon), "Fixation" (1 tbsp.);
The weight and the recommended quantity for the consumption of above, are one of the dishes and the expansion of the list of possible in the preparation of the dishes and the diet.
The system for slimming,French, colleagues, like many the fact that here, there are cakes, cookies, pancakes, chocolate, pastries, pasta, and cellophane.
Naturally, the dishes have to prepare for certain recipes that are listed below. But with them it will be easier to maintain a diet and do not see the sense of discomfort, of the lack of baking. The dough is prepared in the bran, of corn, of wheat, of oats. You can add ginger, which promotes weight loss and health. We even have an article about the benefit of ginger, in reality, very few people know about its benefits.
You can drink all the drinks that have no sugar. Alcohol, fresh, fruit juice, cannot be used in the first two phases of the following allowed the white dry wine and fruit juices without sugar, but in small amounts. It is worth noting that all diet cost drinking clean water, the more the better, as it is the one that helps digest protein and the metabolism of the most rational level.
The oat bran
Product key of the Dukan diet, is present in the diet throughout the diet, it is used every day. The caloric value is not high, from 100 to 150 kcal. Have a positive influence on the body, and that is to keep the balance of the body, the transition to the proteins of the diet. Its essence is, that they absorb the result of the fission of the proteins, help the body to remove, as well as a utlaut the sensation of hunger.
The useful properties of bran:
- the beta-gluten-free helps to curb the amount of cholesterol in the body, and this is already for us a great advantage, you lose the feeling of heaviness, glasses less hide;
- the content of selenium helps the breakdown of proteins;
- the dietary fibers are insoluble in the juice gstrico, cleanse the stomach;
- its easy calories, reduces the mass of calories in the dishes;
- the kefir with bran, a dinner, a feeling of saturation + of purification of the body;
If you have gastritis, or there are problems with the digestive system and the digestive tract, it is best to prokonsultirovatsya with your doctor before starting a diet, as well as the diet can negatively affect your body.
The Phase Of "Attack"
During this phase, the body receives stress, as well as in the food, it only allows the protein. During this phase the body to actively lose weight, so that the duration of this phase is limited.
If you want to lose:
- Of 0 to 5 kg — in one to two days;
- Of 5 to 10 kg — two, three days;
- Of 10 to 20 kg — five, seven days a week;
- 30 kg — 7-10 days;
If you spend more than 10 days in the phase of "Attack", this will result in serious consequences.
You can not sit in the phase of "Attack" for over 10 days!
Guide to the phase of "Attack"
- Eat only proteins of the food.
- We don't eat fat, we prepare dishes without the fat content. Forego the products that contain fat.
- Drink 2-3 liters of clean water per day.
- We eat one and a half-two tablespoons of any of the previous saved.
- We just tied up with major exercise, either in the hot tub, running or something like that.
- We walk outdoor, we allow the body to relax.
The phase of "Attack" it is best to start on a vacation or on a weekend. Given that the body stops receiving easy energy in the form of sugar and perhaps a feeling of tiredness.. Also at this time can manifest unpleasant smell of sweat, similar to that of acetone. During this phase, try more walks and take a shower. Walks will help to fatten the appetite. During the first phase, we feed the products of the table, namely the first 72 names.
The diet of the phase of "Attack"
- free of oils, real, either;
- chicken;
- the liver;
- of lean fish;
- seafood;
- eggs with yolks not more than 2-3 per day;
- the juice without sugar, 1 glass per day;
That we should give up to:
- cheese;
- the fat of the meat;
- alcohol;
- canned and smoked;
To enhance the flavor of the cooked or purchased meals, you can use sauces, vinegar, spices, and other flavor enhancers. Instead of sugar, you can use the fructose.
Many dishes can be prepared by duchnowski recipes, show you can do on the internet.
Du-mayonnaise
As well as the mayonnaise during the Dukan diet is not, but there are that dilute the flavor of the foods is necessary, because otherwise it will become fresh water, which could influence the psychological state. But there is a way out,the so-called du-mayonnaise. Prepare it is very simple:
- 2 of the egg yolk raw
- 240 grams of curd soft
- teaspoon of mustard
- the salt and fructose (lee sakharozameniteli)
- diesel oil (1 tbsp)
- apple cider vinegar or lemon juice (1 tbsp)
All of this and put it in a bowl and mix to homogeneous mass, similar to mayonnaise. And ready, now you can buy your food home-made mayonnaise.
The phase of "Cruise" (which is also the "Rotation")
The stage of "Cruise" will last until you reach your desired weight, that is calculated at the beginning of the diet in correspondence with the requirements and characteristics of your body. Usually, this phase lasts for 1.5 — 5 months. The phase of "Cruise" means the rotation of b / n (pure protein) and BO (proteins-vegetables) days. Alternative days of schemes of 1/1, 2/2, 3/3. Dukan recommends 1/1 because it is the most simple.
A guide to the Cruise phase
The amount of b / n and BO days to a month, must be the same. On average, the loss of 1 kg of weight, which goes from week. The number of MAB days you can not increase, but may increase the number of BO days, for example, after the failure. After reaching the weight required to immediately pass on to the next stage.
When the compliance of the diet on the cruise phase, it is necessary for the strict compliance of the following regulations:
- The oat bran is now taking 2 tablespoons a day.
- If the diet is accompanied by the presence of constipation, in the diet include wheat bran.
- In the day drink 2 liters of water or more.
- The milk food (yogurt, curds of the tide. not more than 1 kg per day.
- 30 minutes walk in the open air.
In the phase of rotation of the weight is reduced to the desired, but it is worth to give it slack, and immediately the will start to return, so, despite the feeling of joy, we have in the hands and we move on to the next stage.
It is worth to understand that eating vegetables, it produces a deceleration of the loss of weight, only the proteins help the conclusion of the water body and discharge of weight. Sating the body of water (through the vegetables and the consumption of 2 litres of water), it may seem that you have left relief weight, but in reality you're still losing weight, this is made visible later in the the protein day, the water your body will begin to collapse.
Diet Cruise phase
You can say, all the products of the previous phase, but nice turns on the inclusion in the diet of the 28 vegetables from the table of foods allowed Dukan.
You can highlight especially useful for the consumption:
- mushrooms;
- celery, have it on a article — Celery for weight loss
- the pumpkin and the zucchini;
- col different species;
- beans;
You can not take:
- the bread;
- beans;
- pasta;
- potatoes;
- cereals;
- the corn;
In the Cruise phase vegetables can be eaten in any form, but the vegetable oil for cooking you can use more than 1 teaspoon per day.
All meals specified in the menu, cook only Dukanovsky recipes.
The Phase Of "Anchoring"
The phase of "anchoring" — the name says it all, this stage allows you to fix the result reached going forward I will say, is complex, since the weight is no longer lost, and it seems that here it is, the result achieved. In reality, this judgment is misleading and not worth thinking about in that sense. It is necessary to remember, as only the lover in the rules and the stages of thinning, as the weight to re-grow. By what you have in hands and don't stop there.
Guide to the stage of "Anchorage" (which is also the "Consolidation")
Many are interested in the duration of the phase of "anchor", which depends directly on the amount of saggy, extra kilos, every one of reinitialization kilogram is 10 days in the phase of "fixing". The reduction of weight in this phase the same way implied. Normal weight reduction in the phase of "anchoring" — about 1 kg a week.
Now we will pass directly to the address:
- Proteins day — now you will have one of the proteins of a day in the week, because during the phase of "attack". When you do that day, of course, you decide, but as it is this day in your way will be present for a long time, and perhaps of all life, the best thing is that he was in the middle of the week. Pierre Dukan recommends Thursdays.
- The product that should be consumed every day, as you probably already guessed it — the oat bran, two tablespoons, in the same way are necessary 2 litres of water a day.
- Walks, not less than 30 minutes a day, preferably more durable.
- Seeing the state of his health, because this diet is a stress for the body. Any pain in the stomach, immediately go to a doctor.
The phase of "fixing" is characterized by high and more conditions. If in the previous two phases, only 2 conditions, the part of production permitted for use, and the other is not, then here your conditions on almost every day.
Nice bonus is that displays the days, when you can eat your favorite food, in any amount (banquet), as well as the days when you can eat all the vegetables, including vegetables, with a content of starch.
All week in the phase of "fixing", it must contain the days:
- Proteins;
- Egg whites with vegetables;
- Egg with vegetables + products with starch content;
- The day that you eat of it all;
- The rest of the days of protein — vegetable;
I recommend you to try the following schedule:
- Monday – protein, vegetables;
- Tuesday – protein-vegetable soup with products that contain starch;
- Wednesday protein, vegetables;
- Thursday – proteins;
- Friday, that you can eat everything, comfortable, in a meeting with friends;
- Saturday – proteins, vegetables;
- Sunday – proteins-plant (in the second half of the stage is the day I can eat everything).
For each of these days allowed certain dishes, so I try to make a custom menu.
Proteins day — days like these, are present in all the phases of the Dukan diet, which helps to reduce the excess weight. During phase 3, the animal protein can be consumed with spices and sauces, which are permitted in 1 the phase of "attack".
In the diet of protein for the day included:
- the lean meat;
- the bird, with the exception of goose and duck;
- offal;
- fish with low fat content;
- seafood;
- oil free real;
- eggs (yolks 1-2 days, the proteins in the quantities);
Spices, sauces, mustard, poor the amount of salt, saharozamenitel — all of this use to the diversity of flavors in protein the days and not only.
Protein, vegetables, day of the
Is similar to that of a day from the phase cruise, in addition to those permitted in the products of the protein of the day, this includes:
- the pepper, the tomato, the cucumber;
- mushrooms;
- eggplant;
- the col of all the species;
- the pumpkin;
- zucchini;
- carrots;
- arc;
- beans;
Restrictions on the use, as well as the proteins of the days — not.
In addition it allows you to:
- 50 grams of bread;
- 50 grams of solid cheese, a minimum of fat;
- 200 grams of mctow (with the exception of bananas, dates, raisins, grapes);
- 1 portion of lamb or pork.
The diet is expanded and the diet is not so complex.
Protein, vegetables, day with products that contain starch
Here the distinctive feature is the presence of food with starch content ( "fast" carbohydrate), is:
- 210 the year legumes;
- 180 the year, macaroni, or pasta of the varieties of flour solid grinding;
- 140 d. pasta;
- 130 the year of rice;
- 200 grams of cous cous;
- 120 the baked potato or cooked;
- 100 grams of puree;
Carbohydrates best foods invests in the first half of the day, after being the most active.
The day that you can eat everything
Without a doubt, this is the most beautiful day, you can eat everything, and even in one of the meals enables you to drink wine, 1 and 2 cup. The rest of the diet of that day was made up by the principle of proteins — vegetables of the day.
Kitchen for that day, you must choose in advance, and choose from so that not only is eating in excess, and to satisfy your desire to eat something forbidden, which makes him much wanted to. Just there is everything, and what they do, is not the best idea.
If you are afraid to give one of those days that you remember, it is not a council, but the rule, which is necessary for the execution.
The Phase Of "Stabilizacja"
Do not underestimate the importance of the final phase of "Dukan". The "stabilization" establishes the result reached does not allow re-marking unnecessary for us weight, it helps you to stay slim the rest of your life.
Guide to the phase of "Stabilization"
- The daily consumption of three tablespoons of bran;
- Exclude to eat in excess;
- Clean drinking water, two liters a day;
- One day a week you must be a fan:the protein;
- Move more: walk, bike, skate, practice in the room;
The diet of the phase of "Stabilization"
When we got to this stage, our body has already been accustomed to dispense with the unnecessary he of products, means they have to accumulate fat deposits. Therefore, the most important thing is to not go back to bad food behavior:do not start to eat sweets, sugar, fast food and other "level of risk".
Here is more of a varied menu, as the greater part of the last diet, and the goal of this phase is to simply maintain itself in the desired shape. The rules are fairly simple:
- Vegetables eat all you want, that does not harm the appearance;
- Fruit allowed is a single piece, if large, for example, apples;
- If it is the smaller fruits, such as, for example, the mandarin oranges, you can eat two pieces;
- You can not eat cheese type of dor — blue" and goat, only calories;
- Turkey meat, chicken breast, beef is an excellent alternative varieties;
- The production of milk only low-fat, so well replace normal milk with the fact that it contains less lactose;
- The bread, the salt, the products with the starch is reduced to a minimum;
- Do not forget bran: three tablespoons per day;
As a general rule, at this stage, we have already adapted to the new feeding system, the body willing to the new, healthy wave, and he does not have to "take" the stressful situations and fatigue.
Thus, following simple rules in your food, you can stay in shape and shine the beauty.