Dukan diet is one of the most popular ways to lose weight. They developed a nutritionist from France Pierre Ducane. The essence of the diet — use only approved products in any quantity.
The basic principles of the diet Ducane
The basis of the diet according to the method of Pierre Dukan, the limitation of certain nutrients was. In particular, the intake of carbohydrates and fats is reduced. This diet shifts in favor of protein-containing products. As such, restrictions in the quantity of the food. This is not a happiness? There is so much you want to reduce weight. The truth, the lovers of the chocolate, sugar, bread and sweets need to be harder. Because these products need to eliminate from the food.
It has long been known that Protein is the main building material for the muscles in the human body. Its importance in any way, we must not underestimate. In the composition of the Protein, there is not 80%-essential amino acids, and 20% amino acids, synthesize the body itself. These 20% are in the different types of products. That is why it is so important there are a variety of Protein products. Then the body will receive the full set of amino acids important for the body.
An important difference compared to other diets is the presence of well-defined stages. You hurt them and never replace. The weight is reduced through the four phases of the diet:
- Attack.
- Striping.
- The Stabilization.
- Pin.
The first two stages a lot of weight reduction. And the last two to help secure the result for a long time. In the complex this is the "yo-yo effect avoids the effect".
The effect of "yo-yo" — is the probability according to the diet not only their original weight, but add a few more pounds.
Pros and cons of the diet
Have to say about the undoubted benefits of the diet. If all perform according to the rules, then the extra weight is not back. The new mass of the body remains on one level for a long time. The most important rule is to eat that after the end of the diet start now everything that comes to Hand. Follow the recommendations of the nutritionist.
The advantage of the diet is the fact that there is no feeling of Hunger. The diet consists of 100 different products that you eat. Therefore, there is no special feelings, limitations as with all Mono diets. In slimming Hunger is not the occurrence of dizziness and fainting.
But it is important to say, and the disadvantages of the Dukan diet. They are few, but they are there:
Before the start of the diet, it is important to consult your doctor. In all diets, there are contra-indications.
- Pretty high load on the internal organs. This applies in particular to the kidneys. A large formation of ketone bodies from protein-containing products must in time be out of the body led. The main burden here is on the kidneys. If you can't handle, then the concentration of ketone bodies rises in the Plasma.
- Slimming smacks of acetone feel in the mouth. Well-being can easily deteriorate.
- Protein-rich diet can lead to constipation.
- In addition, a strong decline in the consumption of fat can health in a negative way to the female.
To speak with the attending doctor about the vitamins. If you limit the consumption of certain foods, you no longer have to do a lot of useful substances needed by the body.
Food legislation in each Phase of the Dukan diet
As already mentioned, the Dukan diet consists of four phases. In each Phase of the diet you can eat a certain list of products. Do not add anything in the list of the products in each case.
During the whole diet oat bran allowed to eat. They are necessary to reduce the risk of constipation.
1-Phase-Diet — Attack
The first Phase of the diet lasts two to seven days depending on the desired result. Stage attack, named because it is a drastic reduction of carbohydrates and fats in the diet. Special products to stimulate to reduce the body fat. The metabolism is accelerated, and the lowering of the weight. For this Phase you can lose excess weight up to 4 kg. It is important to use only approved 72 Protein product.
2 Phase Diet — Stripe
This Phase can last for weeks. The maximum duration is not limited and depends on the desired result. In an average week, approximately 1 kg of lost. Step "change" as a "cruise". Added to the already existing 72 products and 28 vegetables.
3 Phase of the diet — "Fixing"
This Phase is necessary in order to secure the profit. If after two phases to dramatically enter in the menu of many calories are rich products, the weight back. According to the rules developed by Pierre Ducane, the mounting 10 days should take for each kilogram, which was lost on the past few weeks.
4 Phase of the diet — "stabilization"
Stabilization is the proper diet. Restrictions in accordance with the time limits. The Phase of "stabilization" should be, is not level, but a way of life.
Menu diet for each day
There are many free resources where there are recipes with images for people, the diet Phase. Thanks to the large table with the licensed products, delicious and healthy dishes.
Below you will find an example of a ration for each day of the diet. Not skip meals that is desired.
The average duration of the first Phase of the diet is 7 days. You can be with even the menu for the whole week, and can be performed in the following list. Every woman should decide what it will be more convenient, it is in your case.
Monday:
- Breakfast — scrambled eggs and coffee.
- Lunch — meatballs from the chicken and yogurt.
- Snack — Cheese.
- Dinner — seafood and tea.
Tuesday:
- Breakfast — Curd casserole and tea.
- Lunch — meat soup with boiled eggs.
- Snack — Yogurt.
- Dinner — chips and tea.
Wednesday:
- Breakfast of bran bread with cream cheese and coffee
- Lunch — meatballs made of fish.
- Snack casserole with cottage cheese.
- Dinner — grilled meat, and Kefir.
Thursday:
- Breakfast — scrambled eggs, coffee, salted the salmon.
- Lunch — ear with bread made from bran.
- Snack — Cheese.
- Dinner — Steak fillet of chicken and tea.
Friday:
- Breakfast — cereal with ham, Turkey and coffee.
- Lunch — boiled beef tongue.
- Snack Curd Casserole.
- Dinner — otvarnie the crab and tea.
Saturday:
- Breakfast — pancakes from bran and tea.
- Lunch — soup with meatballs.
- Snack — Cheese Cake.
- Dinner — fish stew and tea.
Sunday:
- Breakfast — poached egg and coffee.
- Lunch — soup with meatballs.
- Snack — Yogurt.
- Dinner — escalope of Turkey, and yogurt.
In the second Phase in the diet can contain some foods, the carbohydrates. The lap time is selected individually. Below is the Option Power for the week.
Monday:
- Breakfast — scrambled eggs and coffee.
- Lunch — meatballs from the chicken and yogurt.
- Snack — Cheese.
- Dinner — seafood and tea.
Tuesday:
- Breakfast — Curd casserole and tea.
- Lunch — meatballs made of fish and a salad of cucumbers, tomatoes and lettuce with lemon juice.
- Snack — Yogurt.
- Dinner — chips and tea.
Wednesday:
- Breakfast — bread made of bran with fish salted, and coffee
- Lunch — vegetable soup with beef.
- Snack — pancakes from bran and tea.
- Dinner — grilled meat, salad and yogurt.
Thursday:
- Breakfast — scrambled eggs with ham and coffee
- Lunch — ear with bread made from bran.
- Snack — Cheese.
- Dinner — meatloaf from meat with cream cheese and tea.
Friday:
- Breakfast — cereal with ham, Turkey and coffee.
- Lunch — boiled beef tongue.
- Snack Curd Casserole.
- Dinner — vegetable stew with Turkey and tea.
Saturday:
- Breakfast — pancakes from bran and tea.
- Lunch — stew, liver, beef.
- Snack — Cheese Cake.
- Dinner — fish stew with vegetables, and tea.
Sunday:
- Breakfast — cottage cheese with yogurt.
- Lunch — soup with meatballs.
- Snack — Yogurt.
- Dinner — meatballs made of fish and tea.
The third Phase of the Dukan diet — "fixing". The base diet is about the same, but there are some good products to add. On Saturdays, you can add a glass of red wine for dinner. You can have a dessert. The most important rule — it is impossible, Dessert and alcohol in the diet one or two days in a row. Once a day, one of the main meals, you can add berries, a banana, or nuts. A once or twice a week for lunch or dinner, add a side dish (rice, pasta) can. But cooking all of the dishes without oil.
This Phase of the diet is not for losing weight. Now, the desired result must be achieved. Remains only to mount him. Once a week Protein day out of the week, "attack of must". Pierre Ducane advises to do it on Thursday.
The fourth Phase involves no prohibitions. Important to the process of nutritional approach to be reasonable and to not eat too much. To do this preferably once a week fasting day and eat only products from the stage of "attack".