All stages of the Dukan protein diet - a detailed description

This diet works faster than the others, and is completely safe for the body. Products that can be eaten all the time - all natural.

Diet Ducan

The diet is good because you can eat the permitted foods in unlimited quantities. This makes it possible to get rid of hunger, which is very important for many people. Thanks to the wide variety of products recommended for consumption, it is quite easy to create a varied and delicious menu.

The only drawback is the high cost of the products offered, although you can choose a detailed menu for different population segments. There may be certain vitamin deficiencies, but these can be easily eliminated by taking a variety of vitamin complexes. The results appeared literally in the first few days. Excess weight is lost quickly due to the fact that fat is burned, and muscle mass remains. Skin, nails and hair are in good condition.

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The process of losing weight on this diet includes four stages:

1. "Attack".
2. "Alternate".
3. "Determination".
4. "Stabilization".

The amount of time allotted for the first three stages directly depends on how many kilograms of excess weight you need to lose.

Important! At the "attack" stage, you can eat only protein foods and nothing else. Further the range will increase. In the second stage, vegetables are added, in the third stage-fruits.

But there are rules that must be followed in all four levels.

1. Every day you need to drink about one and a half liters of non-carbonated drinking water, eat up to three tablespoons of oat bran.
2. It is recommended to completely exclude oils, fats and mayonnaise from your regular menu.
3. Products should be boiled, baked, baked or in a pan with a special non -stick coating, without adding fat.
4. Daily walks in the fresh air are also encouraged.

"Attack"

This is the first step in the Dukan Diet. The duration varies from three to ten days. The number of days is determined by the weight you plan to lose. So, for example, to produce about 30 kg for the attack stage, the duration should be about ten days. During an attack, the body receives large doses of protein, as a result of which metabolism is accelerated and fat is lost quickly.

You can eat: lean beef, skinless chicken, fish, liver, boiled eggs, rabbit, mussels, shrimp, squid, lobster and zero -fat dairy products.

Not allowed to use:

• herbal products;
• pork and lamb;
• sauce, tomato sauce and mustard.

It is very important at this stage not to forget fluids and drink them in the right amount.

It is recommended to eat when you want and do not limit yourself in quantity. In the early stages, people often experience mild discomfort. In this case, you need to avoid strenuous physical effort.

"Take turns"

At this stage, protein products alternate with vegetable-proteins. The number of days alternated, as well as during the attack phase, depends on the weight lowered. In this case, the sequence should not exceed five days of protein and the same amount of protein and vegetables. And with so many days in rotation, you have to be careful.

Important! Dr. Dukan considers 1: 1 to be the most optimal sequence.

1. You should not eat potatoes, avocados, corn and all nuts.
2. It is also forbidden to consume cereals and all types of cereals.

It is recommended to cook vegetables, roast or just eat them raw. It is only important to consider that, unlike protein foods, vegetables can be eaten in limited quantities. Salad dressing should be seasoned with low -fat yogurt or kefir, sometimes with balsamic vinegar.

It is completely normal that the weight goes a little slower than in the first stage, but in no way harmful to the body. Such weight loss is safe and stable.

"Determination"

Almost everything is clear from the stage name. There is a consolidation of all the results that have been achieved during the diet period. The duration is easily calculated for anyone on a diet. For every kilogram lost in the first two stages, ten days of fixation are required.

It is permissible to add one fruit per day and a small piece of low -fat cheese into the diet. The importance of this stage should not be overestimated, because often during the period of consolidation people regain all the kilograms lost in the previous stage. It happens that, after resting, lose weight return to their previous eating habits.

This period is difficult as persistent hunger worsens, fatigue increases, and a greater sensitivity to cold appears. But all these symptoms disappear once a person survives for the allotted time.

Important! Fun in the third stage is the presence of two days a week, when you are allowed to eat almost everything you want.

There are some rules you just have to follow.

1. It is necessary to correctly calculate the entire duration of the consolidation period. Protein and vegetable products can be eaten as much as you want and in unlimited quantities.
2. It’s worth leaving out one day a week when you need to eat only protein foods. It is very important to eat previously forbidden foods in small portions, getting used to this amount and so on.
3. Potatoes and pasta are great for this stage, which goes well with tomatoes and onions.

"Stabilization"

The body is accustomed to the new weight, the adjustment period has passed and has stopped trying to regain the lost kilograms. At this stage, the main thing is to get acquainted with simple dietary rules, which should now be followed continuously. After all the long diets, this is not difficult to do.

It’s worth deciding on a day for a protein product. Choose any day of the week and make it a rule that on this day there is only protein. Reduce consumption of fish and fruits, potatoes are recommended no more than twice a week. Of course, don’t forget about sports. It will not be excessive.

What can you eat

Doctors identify a hundred foods that are allowed to be eaten during a protein diet. It includes 72 protein-containing protein products and 28 vegetables with large amounts of carbohydrates. Oat bran is not one or the other. But its use is important, according to doctors.

From chicken meat, you can eat turkey, guinea fowl, chicken, game, quail and pigeons. The variety of fish allowed is also very diverse. Dried and smoked fish can be anything.

Seafood allowed: squid, crab, lobster, crab sticks, clams, prawns, lobster, lobster, sea urchins and squid.

Vegetables:

1. Onion leaves, onions.
2. Forest mushrooms.
3. Almost all types of cabbage.
4. Green beans, spinach.
5. Celery, sorrel, dill.
6. Eggplant and carrots.
7. Tomatoes, cucumbers, zucchini.
8. Radish, radish.
9. Bit, pumpkin.
10. Sweet peppers, zucchini.

Protein diet according to the Dukan menu for a week. "Attack" rating

1. Day 1.
   • Breakfast. An omelet made from a pair of eggs and four tablespoons of skim milk. Serve green tea or coffee. A few slices of lean ham.
   • dinner. Vietnamese beef. Homemade low -fat yogurt.
   • tea time. Buttermilk. A cup of green tea.
   • dinner. Cooked chicken with garlic. Boiled shrimp.
2. Day 2
   • Breakfast. Oats with nonfat milk. A cup of coffee or green tea.
   • dinner. Flat bread is made with bran flour. Chicken -based gravy.
   • tea time. A glass of kefir with a fat content of zero percent.
   • dinner. Boiled eggs. A little mayonnaise according to Dukan's recipe.
3. Day 3
   • Breakfast. Tea or coffee. A few slices of turkey ham. Low fat cream cheese.
   • dinner. Grilled sea bass with herbs and lemon.
   • tea time. Pink cheesecake.
   • dinner. Shrimp with herbs. mimosa salad ".
4. Day 4
   • Breakfast. Warm green tea and syrniki with low -fat cottage cheese.
   • dinner. Chicken, roasted. Zero fat yogurt.
   • tea time. Sweet cottage cheese and herbal tea.
   • dinner. Fried chicken breast into pieces. Omelette.
5. Day 5
   • Breakfast. Coffee or green tea. Oat bran. Zero fat yogurt.
   • dinner. Cod in mustard sauce.
   • tea time. A small number of crab sticks.
   • dinner. the. Cottage cheese casserole.
6. Day 6
   • Breakfast. Tea or coffee. Scrambled eggs. Cream cheese zero fat content.
   • dinner. Steamed fish. Greenery.
   • tea time. Oat bran cake. Green tea.
   • dinner. Salmon soup.
7. 7th day
   • Breakfast. Tea or coffee. Omelet with curry and mint.
   • dinner. Slices of ham. Roasted turkey fillet.
   • tea time. Cookies made from oat bran. Lemonade from ginger and goji berries.
   • dinner. Pieces of fried chicken without skin.

Important! Don't forget to drink. You can drink water, herbal or green tea or coffee without sugar.

It is allowed to add a little sweetener. It is recommended to drink green coffee, which promotes weight loss. Drink a little sugar -free diet soda, but don’t overdo it.

Contraindications

Despite the safety, there are some contraindications that should not be ignored.

1. You should not follow a diet if there are problems with the kidneys or liver, metabolism, diseases of the digestive system.
2. Contraindicated under 18 years of age, patients with gout.
3. Prohibited for pregnant and lactating women.

Before starting a diet, you should undergo a complete examination of the body. After that, consult your doctor and find out individual recommendations for a protein diet. And only after that, boldly go through all four stages of the famous Dukan diet.