The diet Dukan is one of the most popular ways to lose weight. This game was developed by a nutritionist from France, Pierre Dukan. The essence of the diet eat only the allowed foods in any quantity.
The basic principles of the diet Dukan
The basis of the diet according to the methodology of Pierre Dukan, has established the limitation of some nutrients. In particular, the reduction in the consumption of carbohydrates and fats. The power is changing in favour of protein-rich foods. As such, the limitations on the amount of food consumed not. Is it not the happiness? Eat as much as you want and lose weight. However, lovers of the chocolate, sugar, biscuits and sweets, are more difficult. Because these products be excluded from the diet.
It has long been known that protein is the main building material for muscles of the human body. The importance of this in any way can not be understated. In the protein is 80% not essential amino acids and 20% of amino acids to synthesize what the body can not. However, these 20% are found in different types of products. That is why it is important to eat a variety of protein products. Then, the body will have a complete set of amino acids important for the body.
An important difference from other diets is the existence of clear stages. Smash them and rearrange them in any case impossible. Drop the weight with four diet phases:
- Attack.
- Alternation.
- Stabilization.
- Consolidation.
The first two components clearly aimed at reducing weight. And the last two help to fix the result for a long time. In the complex, that helps to avoid the effect of "yo-yo".
The effect of "yo-yo" is the probability of following a diet to return not only to the original weight, but adds a few extra pounds.
The pros and cons of the diet
It is necessary to say about the clear advantages of the diet. If it is done in accordance with the rules, the extra weight did not come back. New the weight of the body remains at the same level for a long time. The main rule is that after the diet you can not immediately begin to eat everything that comes hand in hand. You must follow the recommendations of dietitian.
In addition to the diet is the fact that there are no feelings of hunger. The diet includes 100 different foods you can eat. As a result, there is a special feeling to the limitations of, for example, any mono diets. Weight loss of hunger are not produced dizziness and fainting.
But it is important to mention the cons of the diet Dukan. There are few, but they are:
Before you start a diet it is important to consult with your doctor. All the diets there are contraindications.
- Very high workload on the internal organs. This is especially true in the kidneys. Great formation of ketone bodies from protein products should promptly be removed from the body. The main burden here is on the kidneys. In case you do not deal with, in the blood plasma may increase the concentration of ketone bodies.
- Weight loss can taste the acetone in my mouth. Feeling slightly worse.
- The protein in the diet can cause constipation.
- In addition, a strong decrease in the consumption of fat can have a negative impact on the health of women.
Also your doctor should talk about the vitamins. If you limit the consumption of certain products, together with them, will be a nutrient that the body needs.
Food standards at each stage of the diet Dukan
As mentioned above, the diet Dukan has four phases. In each phase of the diet you can eat a certain list of products. To add something to the list of products in any case impossible.
During the diet are allowed to eat oat bran. Are necessary, in order to reduce the risk of constipation.
1 of the diet phase — "Attack"
The first stage of the diet lasts two to seven days, depending on the desired result. Called stage of the attack because right now there is a sharp decrease in carbohydrates and fats in the diet. Special products stimulate the body to break the fats. Metabolism is accelerating and losing weight. During this phase you can lose up to 4 kilos of overweight. It is important to use only allowed 72 protein product.
Phase 2 diet — "Alternation"
This stage can last from weeks. Maximum period is not limited and depends on the desired result. With an average of a week, lost about 1 kilogram. Phase "alternation" is also called "cruise". To the already existing 72 products added 28 vegetables.
Stage 3 of the diet is "Pinning"
This phase is necessary to consolidate the results achieved. If after two phases to abruptly enter in the menu of many high-calorie foods, the weight will come back. According to the rules, which have been developed by Pierre Dukan, the consolidation should last 10 days for every kilo that has been lost in the last few weeks.
Phase 4 of the diet — "Stabilization"
The stabilization is proper nutrition. Limitations of time do not. Phase "Stabilization" should not be a stage, and life style.
The menu for each day of the diet
There are many free resources where there are recipes with photos of people who follow the diet Dukan. Because of the large table with the allowed foods, you can create delicious and abundant food.
Below is a sample diet for each day of the diet. Skipping meals is not desirable.
The average duration of the first phase of the diet is 7 days. You can invent your own menu for the entire week and can be brought to the next list. Each woman has to decide which is the most suitable in your case.
Monday:
- Breakfast — scrambled eggs and coffee.
- Lunch — burgers, the chicken and the yogurt.
- Snack — cottage cheese.
- Dinner — seafood and tea.
Tuesday:
- Breakfast — cheese pie, and tea.
- Lunch — beef broth with hard boiled eggs.
- Snack yogurt.
- Dinner — burgers and tea.
Environment:
- Breakfast: bread, bran with cream cheese and coffee
- Lunch — cutlets of fish.
- Snack-bowl of cheese.
- Dinner — cooked the meat and the yogurt.
Thursday:
- Breakfast — scrambled eggs, coffee with salt salmon.
- Lunch: soup with bread of bran.
- Snack — cottage cheese.
- Dinner — fillet of chicken to the iron and the tea.
Friday:
- Breakfast: bread with bran with ham, Turkey and coffee.
- Dinner — boiled beef tongue.
- Appetizer — cheese casserole.
- Dinner — boiled shrimp and the tea.
Saturday:
- Breakfast — pancakes made from bran and tea.
- Lunch: soup with meatballs.
- Snack — cottage cheese pancakes.
- Dinner — fish stew and the tea.
Sunday:
- Breakfast — poached eggs and coffee.
- Lunch: soup with meatballs.
- Snack yogurt.
- Dinner — Turkey meatballs and yogurt.
In the second phase of the diet you can introduce some foods that contain carbohydrates. Stage duration is chosen individually. Then there are the food options for the week.
Monday:
- Breakfast — scrambled eggs and coffee.
- Lunch — burgers, the chicken and the yogurt.
- Snack — cottage cheese.
- Dinner — seafood and tea.
Tuesday:
- Breakfast — cheese pie, and tea.
- Lunch — meatballs, fish and a salad of cucumbers, tomatoes and lettuce with lemon juice.
- Snack yogurt.
- Dinner — burgers and tea.
Environment:
- Breakfast — bread of bran with salt fish and coffee
- Lunch: vegetable soup with beef.
- Snack bags of bran and tea.
- Dinner — cooked meat, salad and yogurt.
Thursday:
- Breakfast — scrambled eggs with ham and coffee
- Lunch: soup with bread of bran.
- Snack — cottage cheese.
- Dinner — a piece of meat with melted cheese and tea.
Friday:
- Breakfast: bread with bran with ham, Turkey and coffee.
- Dinner — boiled beef tongue.
- Appetizer — cheese casserole.
- Dinner — vegetable stew with Turkey and tea.
Saturday:
- Breakfast — pancakes made from bran and tea.
- Dinner — stew of veal liver.
- Snack — cottage cheese pancakes.
- Dinner — fish stew with vegetables and tea.
Sunday:
- Breakfast — cottage cheese with yogurt.
- Lunch: soup with meatballs.
- Snack yogurt.
- Dinner — burgers, fish and tea.
The third phase of the diet Ducane — "the process of consolidation." The main of the diet about the same, but there are some good add products. On Saturdays, you can add a glass of wine for dinner. You can add dessert. Main rule — not to dessert and the alcohol was in the diet of one or two days in a row. Twice a day, one of the meals that you can add berries, a banana or nuts. One or two times a week for lunch or dinner, you can add the garnish (rice, pasta). But cook all the dishes have to be without oil.
This stage of the diet is not designed for weight loss. Now the desired result must be obtained. It remains only to fix it. Once a week you need to do a protein day of the week "the Attack". Pierre Dukan suggests doing it on Thursday.
The fourth stage does not imply restrictions. It is important to approach the process food efficiently and not eating. Preferably once a week to do a fasting day and eat the products of the phase of "attack".