The Dukan Diet

the Dukan diet

More than 35 years ago, French physician Pierre Dukan, developed a nutrition system which helps you to lose weight quickly. Over the years, acquired a diet-deserved popularity of Turkish around the world.

The principles of Dukan diet

The Dukan diet ─ a successful symbiosis is a scientific approach to practical experience, as well as designed, taking into account the urgent need of a s phenomenon; phenomenon; psychology, people who are overweight. The weight loss due to the exclusion of fats quick carbohydrates. The proteins, which on the basis of a diet, the test is absorbed by it completely. This system is easily adapted to the needs and lifestyle of a particular person. Anyone who decided to fast, permanently lose weight, Pierre Dukan strongly advises:

  • The question in this mostly low-fat protein foods.
  • Drink at least 1.5 liters of fluid daily.
  • Regularly to take the oatmeal.
  • A question of status in a program, 4 phases: "Attack", "Rotating", "Consolidation" and "Stabilization."
  • Getting used to a physical exertion, at least ─ brisk walking for 20 minutes a day.

Status status According to Pierre Dukan, foods a protein diet to control men, mind, women, who want to lose weight. While the fats, carbohydrates, cut to a minimum. Mint source, a lean protein is recommended:

  • beef;
  • calf;
  • the products;
  • rabbit meat;
  • fish fat, skinny varieties (including smoked, canned in its own juice);
  • seafood and crab sticks;
  • chicken, Turkey without the skin;
  • egg protein;
  • low-fat dairy products;
  • lean ham and a fat content of from 2 to 4%;
  • chicken quail egg.

I am afraid many people, the protein diet, correctly fearing possible health problems. However, the side effects Dukan diet to avoid a will be able, if you drink plenty of fluids: at least 1.5 liters per day. Includes It's not just simple mineral water, but also coffee, green, black tea, chicory drink, herbal tea, and Goji juice. And a diet coke, and a Pepsi.

The oatmeal-a shell of the grain, the product, previously considered almost useless. But a French doctor was able to use the properties of a cereal for the benefit of the weight loss. This is Most likely a part of basic diet. This product compensates for a lack of a one-fiber intake, and nutrient intake, reduce food. Oatmeal:

  • create a feeling of satiety;
  • bind the cholesterol levels;
  • to help reduce the pressure and the blood glucose levels;
  • slows the absorption of fast carbs;
  • cleanse the body of toxins;
  • normalizes digestion.

In addition, ground membrane oats become a a low-calorie replacement for the usual bread, cereals. The oatmeal, depending on a diet on a stage, or use an amount of 1.5-3 tbsp. It may be a question in this bran water, mix the yogurt, use a mint or a a ingredients cake cake duchnowski.

The Dukan diet: allowed, forbidden foods

In order to do this a lose weight diet, it is necessary to exclude in the diet, the fatty foods, the main source of carbohydrate. This:

  • fatty meats;
  • goose and duck meat;
  • butter, local, local;
  • dairy products with a fat content more than 1.5 %;
  • cereals, and legumes;
  • bread, bakery products;
  • fruits are a given;
  • honey, sugar, sweets.

If it seems that the Dukan diet menu offers extremely limited, this is not the case. Depending on the stage, you can use the following products in almost unlimited quantities:

The products of animal origin Beef fat, veal, Turkey, chicken, rabbit, eggs, lean ham, a pork, Turkey, eggs, offal, eggs, whey protein
Sources of plant protein A mushroom, and shirataki noodles
Fish, seafood Cod, Pollock, crab, squid, octopus, clam, shrimp, crab sticks, sea bass, tilapia, haddock, hake, mackerel, hearing, salmon, tuna
Vegetables Broccoli, cauliflower, and cabbage, eggplant, zucchini, dill, parsley, mustard, kohlrabi, tomatoes, peppers, celery, green beans, cucumbers, spinach, lettuce. Beetroot, jerusalem artichoke, carrot – just the first half a little bit.
A-fat dairy products 0 % Cheese, milk, yogurt, yogurt without adding sugar, cream, cheese

The "Attack" or later stages of the meat, fish, eggs you can cook, bake, and fried in oil without adding. Vegetables low in starch should be in the question raw, steamed, or steamed.

Algorithm power Dukan very impressive list for the allowed additives. This will help to diversify the menu, so to protect themselves the bother. If you use them, you'll feel like a chef in a famous, to cook delicious food easy to lose weight.

So, what supplements are allowed on the Dukan diet? This:

  • sweeteners zero calories;
  • the oatmeal;
  • wheat or rye bran ─ no more, mint 1 tablespoon / day;
  • flavors, and essences;
  • fat replaced milk;
  • cocoa fat content of no more than 2%;
  • mustard and soy sauce, without a sugar composition;
  • corn starch (in the range of 20 g);
  • tomato paste;
  • spice;
  • balsamic vinegar;
  • gelatin;
  • sesame, Chia, and flax seeds;
  • ginger root;
  • gherkins, lemon, onion;
  • vegetable oils ─ stage Alternation;
  • sugar-free yogurt a piece of fruit ─ 2 a bottle a day;
  • The Goji berries. Allowed starting with a phase of the "Attack".

Time to a attack, enjoy a cruise to one or to enjoy the fruits of their labour: on this from the one plus one attack plan weight

The Dukan diet consists of four phases, stages, or a certain set of products, as well as the length of time for which you want to evaluate them separately.

Sections How can you use products Duration, days Weight loss, kg
"Attack" Just the proteins. The carbohydrates are completely excluded. The "Attack" a daily dose contains 1.5 tbsp oatmeal 2 to 10 From 3 to 15
"Alternately" ("Cruise") Alternating pure protein (CHO) and protein and vegetable days (BO). Allowed protein foods, you don't mind a non-starchy vegetables plus 2 tbsp of oatmeal To achieve a healthy weight 1 week
"Consolidation" ("Consolidation") The diet a protein foods, vegetables. Add a dose of fruit a day, 2 slices or wheat bran bread, 40 grams of cheese. Is necessary to clean observation 1 protein day a week, daily 2 tablespoons of oatmeal. Make 2 festive lunch, dinner or in a week Calculated with the following formula: 10 X the number of lost kg  
"Stabilization" You can eat carbs 6 times a week. There is a need, bran amount of 3 tbsp. Observe 1 pure protein day a week. Life  

Phase "Attack": duration of the weekly menu

"Attack" ─ in this section, a fairly severe restrictions. But this period, it is easy to pass, as at the beginning of dukan pony is accompanied by a high motivation to the weight loss. In addition, this section is not for a long time sour. The duration of the "Attack" depends on how many kilograms you plan to to reset:

  • up to 5 kg is enough for 1 day "Attack";
  • 10 kg, not more than 3 days;
  • From 10 to 20 kg for 5 days;
  • more than 20 kg-7-10 days.

Significant weight loss the "Attack" encourages people to have a system stay selected performance.

Phase "Attack": a week with a menu

Day Meal Food
Monday Breakfast Cheese,tea
Lunch A couple of slices of turkey breast
Lunch Beef steak
Afternoon tea Boiled eggs, mayonnaise
Dinner Grilled fish, 200 g yogurt
Tuesday Breakfast Cake made of oatmeal, ham and Turkey
Lunch Yogurt
Lunch Chicken slice
Afternoon tea Ice Cream Dukan Of
Dinner Braised rabbit
Environment Breakfast Yogurt, coffee
Lunch Boiled eggs, mayonnaise
Lunch Fried cod
Afternoon tea Cottage cheese parsley
Dinner Put chicken liver and oatmeal
Thursday Breakfast Hard-boiled egg
Lunch Cake made of oatmeal, salted trout
Lunch Chicken leg quarter
Afternoon tea Yogurt
Dinner Filled chicken breast fillet, ham and cheese
Friday Breakfast Cake made of oatmeal yogurt
Lunch Cheese
Lunch Delicious chicken breast
Afternoon tea Turkey Slice
Dinner The Muffin is a Pollock
Saturday Breakfast Cheese cake
Lunch Yogurt
Lunch Boiled chicken liver
Afternoon tea Hard-boiled egg
Dinner Braised rabbit
Sunday Breakfast Cottage cheese casserole
Lunch Roast Turkey Slices
Lunch Steamed chicken
Afternoon tea Yogurt
Dinner Boiled fish, cottage cheese 200g

Recipes for phase "Attack"

Cake made of oatmeal

  • 1,5 tablespoons of oatmeal;
  • 1 egg or 1 egg white;
  • Article 1.5. tablespoon of soft cheese, or yogurt;
  • salt sweetener to taste or.

All the ingredients are mixed thoroughly. They form a small pellet. Bake in a pan a non-stick coating.

Cheese cake is a dukan of

  • 100 g cottage cheese grain;
  • 1 egg;
  • 2 tablespoons oatmeal;
  • 2 tbsp. yogurt;
  • 1/2 tsp baking powder;
  • vanilla, sweetener to taste.

The protein is a Separate yolk. Egg yolks, yogurt, cheese, bran, baking powder, sweetener, vanilla mix. Protein beat until stiff, gently add the pasta. Preheat a frying pan with a Teflon coating, and then fry the cake until golden brown.

Fried chicken fillet

  • 600 g chicken breast fillets;
  • 1 pod pepper, Chile,
  • 2 tablespoons soy sauce;
  • 2 cloves of garlic;
  • parsley;
  • salt.

Chicken breast fillet, rinse, then finely chop with a sharp knife. The garlic chop, add the minced meat. Chile, remove the seeds, then slice. Spice with salt, add the garlic, chili, soy sauce, and chopped parsley. Mix everything carefully. Preheated pan and wipe with a paper towel, a drop of vegetable oil. Put the chicken in a tablespoon of minced, fry for 3 minutes on each side.

Fried cod

  • 500 g cod fillets;
  • box a low-fat cream cheese;
  • 1 teaspoon of mustard;
  • 2 small onions;
  • lemon juice of 1;
  • black pepper, salt to taste.

Squeeze the juice of a lemon. The onions finely chop, mix with the lemon juice. Mixture to provide A cheese, mustard, pepper, salt. Pan A or on a baking dish and cover with foil. A layer of film, a place koi fish. Top with A spread of cheese and mustard sauce. A roof antenna is A plate, foil, securing edges. Heat the oven to 180 °C-Cook food in minutes, the 25.

Delicious chicken breast

  • 1000 g chicken breast fillets;
  • 2 tablespoons soy sauce;
  • 1 head of garlic;
  • 1/2 package of cottage cheese, of a fat content 0 %;
  • 1 teaspoon of mustard;
  • pepper, salt to taste.

Wash, and then was replaced by a chicken breast. To make the meat a deep cut. You peel the garlic. Clove All three split parts. Fat of a breast with garlic. Place prepared fillets silicone form. Spread the meat with soy sauce. Cheese, salt, mix the pepper, mustard. Pour the mixture into the meat. Place the form in the oven, preheated to 180 °C Cook for 30 minutes. Then increase the temperature to 220 °C, cook for another 10 minutes.

Put chicken liver and oatmeal

  • 500 g chicken liver;
  • 2 tablespoons oatmeal;
  • 2 chicken eggs;
  • 1/2 Cup of yogurt;
  • salt, spices to taste.

Wash the end by-products, offal, remove the films. Boil until tender (about 15 minutes). King. Beat all the ingredients in a blender until smooth. Put the mixture in refractory form and bake for 15 minutes at 180 °C.

Filled chicken breast fillet, ham and cheese

  • 1 chicken, big chicken;
  • 2 tbsp tomato paste;
  • package low-fat cottage cheese;
  • 1 tbsp. spoon of lemon juice;
  • 2 cloves of garlic;
  • 70 g ham fat, 4%;
  • salt, spices to taste.

Separate breast a, a bone, remove the skin. Cut fillets before reaching the edge, and then install it like a book. A small fillet to beat off, brush with lemon juice, then put it in a half an hour in the refrigerator. Cut the garlic, mix the cottage cheese, then tomato paste, salt, and spices. Cut ham into strips. Brush lamb fillets with cheese mass, then a lay of sliced ham. Roll the fillet, roll, tie with cooking string. Bake the dish for 30 minutes at 200 °C temperature before serving to a remove rolls thread.

Ice Cream Dukan Of

  • 300 g cheese, find, or yogurt;
  • 1 Cup of milk;
  • 20 g of gelatine;
  • 1 teaspoon of instant coffee;
  • cinnamon and sweetener to taste.

Half an hour soak the gelatine for about a about the of cold milk. Then the a warm, a mixture of a water bath until dissolved gelatin. Add sweetener, cinnamon, and instant coffee. Beat the curd or yogurt, mix, gelatin-coffee mixture. Again, whisk until we find. Pour the mixture through silicone forms. Put it fridge one.

Mayo Dukan Of

  • 1 teaspoon of mustard;
  • 1 teaspoon of olive oil;
  • 2 egg yolks;
  • 1 tablespoon of lemon juice;
  • 250 g low-fat cheese;
  • sweetener, salt to taste.

Beat eggs in a one or yolks with a mixer with a whisk, gradually add the mustard, salt, sh me. Mixing, add the cheese, a thin stream to enter the olive oil. In the end add lemon juice.

Phase Cruise: protein-carbohydrate alternating to the ideal reach weight

Phase - "Cruise" ─ the most important phase Dukan diet, a alternation of protein, vegetables, pure protein day. This was the period accounts for the weight loss. Pierre Dukan recommends a ratio of 1 BO 1 BW.

Menu for A one week phase alternating-old

Day Meal Food
Monday BO Breakfast Cake made of oatmeal and tuna pate
Lunch Vegetable cutting, cheese
Lunch Turkey meatloaf, salad and a yogurt dressing
Afternoon tea Tuna in its own juice, fresh cucumber
Dinner Stuffed zucchini
Tuesday BW Breakfast He loved a ham and cheese chicken
Lunch Slice meatloaf
Lunch Chicken soup with oatmeal
Afternoon tea Cheese Rolls-ham
Dinner Jelly white fish
Environment BO Breakfast Fried egg, a slice of smoked salmon and vegetable cutting
Lunch Roll cucumber, cheese, shrimp,
Lunch Grilled veal
Afternoon tea Ham roll, cheese, vegetables
Dinner Stuffed peppers
Thursday BW Breakfast Omelet tuna
Lunch Yogurt
Lunch Chowder
Afternoon tea Cottage cheese and jam
Dinner A turkey steamed in the iogurte
Friday BO Breakfast Chicken muffins, fresh cucumber
Lunch A cookies made with an oatmeal
Lunch Beef stew, stew vegetables
Afternoon tea Roll salad with cottage cheese
Dinner Aszpikos chicken
Saturday BW Breakfast Ham Rolls post of soft cheese's.
Lunch Cottage cheese casserole
Lunch A kefir Okroshka, and vegetables
Afternoon tea Yogurt
Dinner Fried Dorada
On Sunday, BO Breakfast Cake made of oatmeal, a homemade májkrémet
Lunch A muffin, cheese, corn starch, smoked chicken
Lunch Beet soup with kefir
Afternoon tea A celery stick, sauce based on yogurt
Dinner Chicken nuggets coated with the oatmeal, a salad cucumber, tomato

Recipes phase alternating-old

A kefir Okroshka

  • Fat-0,5 litre of kefir;
  • 0.5 cups of mineral water;
  • 2 pieces of chicken, lean ham;
  • 1 cucumber;
  • 2 boiled eggs;
  • 4 radishes;
  • 1 teaspoon vinegar;
  • parsley;
  • black pepper;
  • salt.

Radish grate the cucumber. Chicken, ham, cucumbers, eggs, greens cut into cubes. The parsley finely chopped. Ingredients folded into a tall container, pour yogurt mixed with mineral water. Add the peppers and the vinegar, season with salt.

Chicken soup with oatmeal

  • 1 liter of water;
  • 400 g chicken breast fillets;
  • 1 egg;
  • 1,5 tablespoons of oatmeal;
  • 1 small onion;
  • a [main_menu] [little green onion, dill;
  • salt.

Boil chicken for 20 minutes. The meat cut into small cubes, then place back in the soup. Finely chop the green onions, pour into the pan with the broth. Salt. Pour the hot broth, raw egg. Cook for 5 minutes, add the oatmeal and chopped dill. Remove the soup from the heat.

Chowder

  • 1 liter of water;
  • 2 boxes of tuna in its own juice;
  • a small bunch of dill;
  • salt, bay leaf.

Boil some water, add salt. Open canned tuna, mash the fish with a fork. Finely chop the onion. Put the onions in the boiling water, add the bay leaf. Cook for 3 minutes, then add broken fish. Cook for 5 minutes, at the end add the chopped dill.

Chicken kebabs marinated in yogurt

  • 500 g chicken breast fillet;;
  • 250 grams of yogurt with zero-calorie;
  • 1 teaspoon paprika;
  • 1 teaspoon grated ginger root;
  • 1 cloves of garlic;
  • red pepper tip of a knife;
  • salt to taste.

A slice boneless chicken into pieces of equal size. A meat, poultry, marinated in mixture of yogurt, salt, spices. After 3 hours, the meat is strung on a wooden skewer. Cook A, an or the oven grill, until cooked.

Fried chicken thigh

  • half a box of low-fat cream cheese;
  • 3 chicken thighs (this can be used drumsticks);
  • 1 medium onion;
  • 50 g parsley greens;
  • ½ Bunch green onions;
  • salt;
  • black pepper.

Remove the thighs skin. Onion, green onion, parsley finely crumble. Mix cheese, salt and pepper. The thighs a ready to a deep cut. Download pieces of a cheese filling half of mixture a to a cover of ham, then wrap in foil. Place the dish in the oven, preheated to 200 °C bake for 45 minutes.

Aszpikos chicken

  • 3 liters of water;
  • 1 medium chicken;
  • 30 g of gelatine;
  • 2 eggs;
  • 1 onion;
  • 2 bay leaves;
  • 2 cloves of garlic;
  • allspice;
  • salt.

Removes the skin of a chicken. Cover with water, and a small cook fire. Remove the foam. Add the broth, peeled onion, garlic, salt and pepper. Cook hour, then add the bay leaf, cook for 5 minutes, then turn off the gas. A chicken to cool. Separate the meat from the bone, then cut into small pieces. Take Gelatin to 2 cups-about a-about the cold water. After swelling, heated in a water bath, cool. To cook the eggs. Clean, slice in half, and then put it in the level three a level three tank, chicken spread on top. 1,5 liters of broth is filtered, mixed with the prepared gelatine. Broth to warm, not hot, and pour over the chicken. Place the container the food is in the fridge until you are fully healed.

Phase of "Consolidation": the consolidation of the results obtained

When ideal weight is reached, strong the temptation is, colonel, to see to want to let it go, and then come back for a old eating habits. But now is not the time to relax. The results achieved should be consolidated to a prevent restore the original body weight.

During a third phase of the diet the diet a little added carbohydrate and fatty foods. This means that in addition to a protein-menu a vegetables, fruit, berries a part of (except bananas, cherries, grapes).

Then the eating of pork, 2 slices or wheat bran bread, 40 grams of cheese a day. In addition, at this stage, dukan and only allowed to treat yourself to 1 portion of starchy foods, 1 celebration meal per week in the first half of the "Consolidation". 2 doses of starchy foods and 2 celebration meals per week is a in the second half of phase.

Since the starch content of foods can be a question in this pasta, cereals, lentils, potatoes. Don't hand over the won positions, you need to leave 1 pure protein day a week.

Menu of the week a phase of "Consolidation"

Day Meal Food
Monday Breakfast Cereal bran is a skimmed milk
Lunch - Sandwich on wheat bread, cheese
Lunch A kefir Okroshka
Afternoon tea Apple
Dinner Fish cakes, salad, fresh vegetables
Tuesday Breakfast Homemade sausage, porridge, out of the oatmeal
Lunch Orange
Lunch Chowder
Afternoon tea Yogurt
Dinner Chicken kebab, grilled vegetables
Environment Breakfast Cottage cheese casserole
Lunch Grapefruit
Lunch Braised beef with ginger
Afternoon tea Cheese
Dinner Warm salad, chicken, green beans
Thursday BW Breakfast Scrambled, in a package
Lunch Cheese Rolls-ham
Lunch Chicken soup with oatmeal
Afternoon tea Cottage cheese jelly cocoa
Dinner Fried cod
Friday Breakfast Pancakes made with oatmeal, cottage cheese, a Sweetening
Lunch Chicken cakes, vegetable cut
Lunch Mushroom soup
Afternoon tea Pear
Dinner A festive meal
Saturday Breakfast Fried eggs, salted salmon, bran the same bread
Lunch Cottage cheese muffin ham
Lunch Cream soup of cauliflower
Afternoon tea Berry jelly
Dinner Roast meat, cakes made from a cereal
Sunday Breakfast Cheese cake
Lunch A Cup of fresh berries
Lunch Soup
Afternoon tea Protein shake
Dinner Chicken curry sauce, fresh vegetables

The fourth stage ─ final stabilization weight

Most people have at least one diet faced with the fact that after the removal of the barriers, the weight again increases. Protocol power Dr. Ducane help you on your life a to maintain a slender figure. It is necessary that a leave lift, or walk briskly at least 20 minutes a day. Then one day, a week, to comply with a purely protein diet. Protein One day a week to neutralize food violations, as well as protect against weight gain. In addition, in life to use, 3 tablespoons of oatmeal, a day. It's a habit it helps to eat a lot of fines, and improve our health.

Advantages The disadvantages of the Dukan diet

This is the power supply system can be called one of the best high-protein diet. Advantages of Dukan diet:

  • no calories to count and measure parts;
  • worry not, the hunger, the allowed food can be a question plenty of that, in satiety;
  • weight is going steadily and permanently;
  • lost is not a lean body mass.

But there are negative points:

  • natural meat, fish products are very expensive;
  • a lot of time to a devote to cooking;
  • during a Dukan diet increase the load on kidneys, can appear the shortness of breath, dry mouth, weakness, unpleasant body odor, frequent constipation.

Contraindications

The Dukan diet is suitable for many, but I don't mind. Contraindications to this diet include:

  • a young, old;
  • pregnancy and breast-feeding;
  • kidney disease;
  • diseases of the gastrointestinal tract;
  • diseases of the nervous system.

Reduce the side effects a diet to a minimum, it is recommended that all vitamin-complex minerals.

The Dukan diet, it's not just the power supply system, and a detailed diet plan that allows a limited time frame the time to be a magic number balance or maintaining the perfect shape, your whole life.