The international reputation of the teacher, Dukan it has received, thereby creating a single food – diet-Dukan. Designed to them to your daily menu, you can see the results after a short period of time. Table-ready recipes for each and every day to make the diet, light and does the right thing.
That is, the system is Dukan
All of this happens in 4 phases, with a fixed duration. Thanks to the protein from attacking in the first phase, the body speeds up the metabolism, and then performs the process of the destruction of the bulk of the body fat.
The diet does not provide the fast. The author of the diet, there is a perception that the body requires is the protein that makes up your database. And the carbohydrates and fats and, under the restrictions that must be adhered to for more than 3 months.
The principles of the system of Dukan
The principles that form the basis of the mode of weight loss, they are necessary in the course of the whole diet-and-run on a daily basis:
- The construction of a feed, in accordance with the scale of the energy;and
- Water-1.5 l
- The bran of the oat — 4 in Ot. l. (drinking water);
- It is a short walk (30 min.) from day to day;
- The vitamin of the drug.
Advantages compared to other diets
The diet has a number of advantages:
- There's no need for starvation because of the protein in the foods that you can eat every time.
- The result is immediate.
- The weight will go away very quickly.
- Decreases in body fat without loss of lean muscle mass.
- Your hair and nails to grow stronger and grow better.
- The result of this is easily done through the advice of a professional.
The shortcomings of the system
There are still a few drawbacks:
- Do not cast out of the freedom, in terms of quantity and frequency of consumption of foods.
- The use of the protein of the food from the delishke it can be full of problems, and the work of some of the organs.
- The absolute exception of the fat and carbohydrates.
How long does it take to diet
The duration of each phase of the diet is directly proportional to the weight you want for the drop.
Thus, for example, to restore up to 10 kg, the first phase will be carried out within 3 business days, respectively, in the second one — at the 50-day, and in the third, you will need to have up to 100 days. To the extent that the gain in weight increases, and the length of each phase.
Your body
The body mass index (BMI) is the primary assessment of the level and / or in the presence of excess weight in the body. Experts say that it will correctly calculate the BMI, as a basis for success in the process of weight loss.
For this indicator, in the diet Dukan combined with the curve of the variation in the weight change in the last six months. Daily Menu, in turn, implies that the adjustment of the excess weight.
Preparation
First, it is necessary to restrict salt in the diet. This will cut down on the stress for his exclusion from the first round. Nutritionally oriented doctors recommend that you clean the wheat, bread, and cake. They can be easily replaced by other products.
A major component of that is drinking, so, that nolatrás quandoStelgnome analysis. Coffee, soda, it's worth eliminating it completely and replacing it with plain water or a natural extraction. After the preparation phase, and by enhancing their knowledge of the power system, and the need to clean out your body.
Phase 1 of the Attack"
He departed the stage of the diet Dukan the received corresponding to the rapid development of the name.
On the menu for each day is provided by the consumption of the products of the protein (cm). in the table below). Removed the restriction on the quantity of consumption. The ban imposed on the use of fats and carbohydrates.
The allowed products
Is it allowed for a wide range of products:
- Herbal teas;
- The wild's over.
- Milk powder, 1,5 % a — 4 St. l.,
- Cocoa – not more than 14% of fat, 1. h., l.;
- Corn Starch – 1 St. l.,
- The Aromas of food;
- For the jelly;
- Wheat bran – 1 to Ot. l.,
- The baking soda test
- The arc.
- Lemon as a seasoning;
- BUlLonnie cubes, fat-free;
- They;
- Green;
- Vinegar;
- Vanilla extract;
- Thereof;
- - Salt – 0,5 h. l. in the night,
- Approx.
Goods that may be prohibited
Here is the one that should never be on the table:
- The new
- The alcohol
- Of the oil;
- Fats;
- Mayonnaise;
- Dairy products up 1.5% fat;
- This pone and sweet;
- Baked goods from a flour of a higher grade.
An example of a menu for each day of the week. The table
It is best to make a table of the power supply (see below), which clearly cover the entire week of the diet.
As a part of a the diet Dukan there are rules for the preparation of a special menu for the day:
- Bran – 1-2 Ot. l.
- 1.5 liters of water per day.
- The best way to cook it without using oil.
- They are only used in the products are allowed!
- To minimize the salt, spices and seasonings as well and comexeRnozemenetelEu.
Revenue for the
The following are examples of the dishes on the inputs of the product
A Pair Of "Soft"
- Chopped chicken or KROlühetnoe) — 1,5 kg,
- Egg – 2 PCs.;
- Meals – 2 In Ot. l.,
- Salt for seasoning.
A little bit nodcomnolenny flavored with a filling degree in the quandoplzotye game. Dunk the egg in and cover it, then fry without oil. As an alternative, you can use the mulütenoeRparay, in the mode of "application of quenching.
Fish and salad.
- Fish (preferably red) – 200 g;
- Egg – 2 PCs.;
- The soy sauce – 50-70 g;
- Salt to your fish when boiling).
Cooked ingredients and cut to size. Mix and add the herbs, and soy sauce.
The soup of the chicken
- Beef (chicken) – 1 pc.;
- Soy sauce – 50 g;
- Egg – 1 Pc.;
- Green.
In a pot of boiling water, to invest in the minced beef and the sauce. The welding service-meat, pour in the raw egg, beaten, for when you do so, stirring constantly. Forth, turn off the stove and add the parsley. To insist 1 hour.
Roll omletny
- Low-fat milk – 1 St.;
- Egg – 1 Pc.;
- Oat bran – 2 in Ot. l.
- The meat or fish for the fillings.
You laugh in the egg and milk, then add to the meal. Cook the scrambled eggs from turning. For the omelette, roll it with the stuffing. Serve with the sauce.
Cheesecakes "in the park"
- Cottage cheese-low-fat – 250 g;
- Egg – 2 PCs.;
- Meal 1 And 2 St's.
- With a top synthetic, and salt to taste.
- Vanillin.
Eggs, ricotta cheese, and the bran and knead the dough. I like to add comexeRnozemenetelEu, salt, pepper and a noenelnoe.
Phase 2, "Cruise" (Striping)
The change-of-pure-BAAlcovim day, there comes a phase in rotation with the vegetables. The vegetables are rich in fiber, and therefore, there is no limitation on the number of.
The allowed products
| Cereal | Oat bran – 4 in Ot. l. |
| Vegetables | All but one of paraRexmelCCAdeRWeuex. |
| Mushrooms | The mushrooms, cooked, or baked goods. |
| Herbs and spices | There are no restrictions at all. |
| Dairy products | Defatted milk. Butter and cream cheese. |
| Seafood and fish | Fish, marine, river and sea. The fruits of the sea: calamari, shrimp, mussels, crab, eggs, shellfish, oysters, and second, you may. |
| Meat products | Dietary types of meat. Meat. |
Goods that may be prohibited
Under the ban, in the second stage, to enter these products:
- Foods that are high in starch content;
- Pasta and grains;
- Black olives, and black olives;
- Corn
- Pulses;
- For the dry beans (do not StruhparanonoeEu);
- Fruits: bananas and avocado.
Revenue for the
The green Soup of broccoli
200 to 300 g of broccoli cooked in chicken broth. Add the salt, pepper and soy sauce to taste. Beat in a blender. Serve it with mushrooms, or fish.
Bob's oat bran
Mix the dough with 250 g of low-fat milk, 4 St. l. Bran, and 1 of the Deltaloutros eggs. Cook in a pan with a small amount of oil.
Preparation of chicken with mushrooms
The mix in the 250 g chicken, minced 100 g, finely chopped fungi, and 1 egg. To form a smooth oval. Cook it in steam or in the mulütenoeRKe to the mode of application "quenching"). You can serve it with soy sauce.
3 is a phase of "Consolidation" (in the attachment)
This phase is characterized focusing on the conservation of the previously achieved results. The weight will not go away.
The diet becomes more diversified. Once dominated by protein-vegetable days. And is allowed 1 reception for a show of the food for the week, in preparation for departure to the diet.
The allowed products
The list of products permitted for use is clearly growing:
- Juice – 1 St. of high;
- Vegetable oil – 1 St. l.,
- Pasta and grains: oat bran, every day: wheat, rice, or pasta once a week.
- Vegetables: all the same as in the previous step. Potato, boiled – 1 time per week.
- Mushrooms: any baked or roasted;
- Herbs and spices can also: (cm). the phase of "Spanning"), marjoram;
- Fresh fruits & dried fruits: raisins, prunes, dried apricots, apples, plums, pears, apricots, and t.-d.;
- MolEcoProdReino UNIDOts: only a low percentage of body fat. Cheese (non-continuous);
- The fruits of the sea, and the fish (cm). the phase of "Spanning");
- Meat (cm). the phase of "Spanning").
Goods that may be prohibited
Among those dangerous products, remain the same as those that are general for all the phases, and in particular for: bananas, dates, mangos, and figs. Do not use the cheese from the mold, the cheese, or goat cheese for more than 40 % of body fat.
Revenue for the
The yoghurt and the apple
In tVoronoy weight (300 g), add the cut slices of apples. Add a whole grain flour (50 g).
To mix and form a smooth ball. Bake in the oven at mulütenoeRKe, or in a pan without adding oil.
Vegetable soup with meatballs
In the same boiling water or broth, add the vegetables, diced (potatoes, carrots, broccoli, onion, celeriac (celery root). The formation of the nodYuWoutros meat, chicken, eggs, meatballs. To add to the soup and cook until tender.
The steam pork
For the steam pork you will need 300 g of boiled chicken. Cut them into cubes, and add 1 egg to 3 St's. l. a sound, solid grains or powder. To form the meatballs, and cook on steam until it gets tender.
4, the phase of "Stabilization"
The essence of the last step is to make sure BAAANWnoblemnogo of the transition to a new way of eating.
So, for a very long time to maintain the results, you need to remind yourself of the guidelines:
- Include a day of protein from food, according to the rules of the first phase.
- Lean meats, poultry and fish, non starchy vegetables, and fruits, and cheese to the core, they do not contain high-fat content dairy products;
- At least the salt and the pasta.
- The only 2 times during the week, it can be used cuehmmelCCAdeRJeuee, and love.
- A lot of water and a meal.
The allowed products
Eat, you you you you you can almost all of the products. Only one should always always remember the rule, one who landed on my conscience.
Goods that may be prohibited
You should not plenty of to include the flour, and the sweetness in your diet even after you finish this supply.
An example of a menu for each day of the week
| Diameter | Breakfast and lunch | Lunch | Dinner |
| 1-year | Cheesecakes with jam, and coffee | A soup of pureed vegetables, meatballs, | The shower of fish, and kefir |
| The 2-nd | Yogurt with strawberries, and tea | A steak of ground meat and a vegetable side dish | Buckwheat porridge with chicken, grudo hell |
| The 3-year | Sandwiches (cream cheese and ham), coffee | Soup, fish, salad and vegetables | It's warm (not the fatty pork) |
| 4 (protein) | Yoghurt with dried fruits, coffee, tea | A pair of grilled chicken | Fish baked in a mass, and the cutting of the vegetables |
| 5 | Meal, oatmeal, yogurt, | A pair of steam vegetables | Spaghetti in a sauce of soya, with cabbage, cauliflower |
| 6 | Cheese au gratin with minced meat (such as meat), a drink of roasted chicory | Soup, vegetable with beef | Salad notnoeReNNsx vegetables and seafood. |
| The 7-year | Porridge made with brown rice and fresh fruit, coffee, tea | Pasta, vegetables, and meat | Garden salad with seasonal vegetables, kefir |
Revenue for the
Pasta, vegetables, and meat
You will need a sheet of lasagne, and minced meat. Put a layer of leaves, and minced meat with tomato sauce and broccoli. As well, lubricating it with the mayonnaise and grated parmesan cheese.
Optionally, you can add any other vegetables. For example, kale, collard greens, cauliflower, or zucchini. Bake in a hot oven until cooked through.
Au gratin with cheese and sausage
Slide one egg, scrambled (3 Wt.) the cheese is grated, and the sausage bites. At the base of the cake with salt it can taking the weight. Everything is mixed and bake in the oven mulütenoeRKe in the way of "cooking".
Copyright, recipes-Pierre Dukan
Layer the salad with the mushrooms. (to step 3)
- In the canning of mushrooms;
- Carrots;
- The arc.
- Garlic;
- Hard-boiled eggs;
- Du salad.
Separately, diced, and stir-fry the onion, mushrooms and carrots. Grate the egg whites and the yolks separately in a large terku. For the mayonnaise, to mix in with the garlic. To collect the salad layers: onions, mushrooms, carrots, and the proteins in the egg yolks. All of the layers, in addition, on the top, fluff mayonnaise.
The beef in the vietnamese (for phase 2)
- beef – 350 g
- the soy sauce and oyster 30 g.
- garlic – 4 cloves;
- ginger – 1peça;
- the pepper and coriander to taste.
The cilantro needs to be cut, and grate the ginger. Leave to marinate for 30 minutes, the oysters, the meat and the soy sauce with the addition of the red pepper, the cilantro and the ginger. Stir-fry the beef with the garlic until cooked at a high heat.
Cookies, oatmeal Dukan (for phase 1)
- the ovo – 4 Wt.;
- wheat bran – 2 in Ot. l.,
- oat bran – 4 in Ot. l.,
- a liquid oxygen – 0,5 h. l.);
- vanilla aromatizer – 20 drops.
The separation of the protein mix in the egg yolks in with the meal of wheat, a spray of perfume, and nodcomleStetelem. Pre-heat the oven to 180 degrees celsius. Cream of the proteins, and connect with Weltparaeme. Bake in the oven for 20 minutes.
Salad with chicken and mushrooms (for stage 4)
- the chicken quarter to 4 Wt.;
- mushrooms – 350 gr.;
- mustard greens – 2 at-St. l.,
- the yogurt has no fat — 250 gr.;
- the apples – to 3 Wt.;
- black pepper;
- cilantro (or other vegetation);
Finely chop the notnoeReNNnoe the flesh. Shredded and let it simmer for a few types of mushrooms. The mixture of yogurt and mustard, add to salad. Sprinkle with the herbs.
The control of the weight, and what to do if your weight doesn't go away
At a certain point the weight can be to let go of. This may be due to the fact that some of the vegetables that retains water in the body. You need to reduce your salt intake. And, at the same time, the scarcity of water may affect your body's metabolism, which will result in a delay of the weight.
You need to stay drinking in the view. It's not worth abusing the valid products to you. Don't need to starve yourself, it slows the body's metabolism. The rod required the mode of the activity.
The tabernacle in the diet
It's worth the day after the breakup so that you diet Dukan do it again BAAlcovime in accordance with the tables along with a daily set menu. Why the body needs 1-2 days in order to resume the process of fat burning.
Tips from the nutritionist to the HudeYuuex on the the diet Dukan
- On to the food — the only food that are rich in protein.
- White flour and pasta are forbidden.
- The more water, herbal teas, and soups and stews.
- The use of the vitamin complex.
- Organic fruits and vegetables.
Indications and Contra-indications
In spite of the efficiency of the balance, to the mode of the power supply there are a number of indications and contra-indications:
- Disease of the kidney.
- The poor functioning of the blood vessels.
- The issues of the heart.
- Diseases of the digestive system.
- Disease of the liver.