The name of the diet comes from the name of its creator - French nutritionist and expert in food habits by Pierre Dukan. In 1977, he started working on the new Power Tour and today has become one of the most popular and effective diets in the world.
The technology is based on the development of nutritionists from around the world and Dukan himself. A clear structural approach helps get rid of extra weight and centimeters without the need for breakdowns and difficult restrictions - thank yourself!
The nature of Dukan diet
The fact that they once called Dukan diet in the world was a complete power system, and this functional system could at least survive his life.
The diet is based on 100 allowed products, 72 of which are the main proteins (low fat meat, viscera, eggs, any dairy with 0% fat content) and 28-others (different types of spices, seasonings, vegetables, etc. ). The alternation of the age of protein and vegetable makes diet safe for the human body because the weight is even without leaving unpleasant memories such as stretch marks and cellulite.
Basic rules of Diet Ducan
- Drink at least 2 liters of liquid per day (here you can include tea, coffee, chicory, herbal soup);
- Cook food without adding fat and mayonnaise;
- You can use any heat treatment method;
- Reduce salt consumption, but depending on the food allowed, food can be diversified through seasonings and seasonings;
- Make sure to consume a portion of the bran every day;
- Don't forget about daily exercise and walking.
It is important to add more to these rules: No matter the presence of chronic illness, it is worth consulting with your subject doctor. You can only start to satisfy all the conditions of this diet after checking and appointing a range of vitamins.
Advantages
- The results are visible in the first week (important moment of motivation);
- Protein products are allowed to be eaten without restriction without the need to calculate calories.
- Among the 100 approved natural products, you can create a rich menu;
- There are many recipes (including dessert recipes) in free access;
- After losing weight, it is easy to maintain your weight for a lifetime.
defect
- It is necessary to clearly comply with all rules and requirements or the expected results will not be.
- Long time;
- It is necessary to take vitamin complexes, otherwise due to banning fruits during the first two stages, nails and hair may have problems.
- Any type of alcohol is prohibited.
Dukan dietary stage
The total diet consists of four stages - attack, alternation, fixed and stable. The first two are designed to achieve proper weight, while the latter is an addiction to the body.
Stage "attack"
This stage is the shortest, but during the attack, the first kg is left and the body is rebuilt to lose weight.
The duration of the stage depends on how many kilograms you have to lose throughout your diet. If you are overweight up to 5 kg, you can limit yourself to two days of attack, if you are 5-10 five, if you are overweight 10-30 kg, you must adhere to a rather tense attack diet of 7-10 days.
The first phase of the permitted product list includes 72 items that can be eaten in any quantity and in any combination. This includes lean meat types (rabbit, chicken, veal, beef), eggs, fish, low-power milk, ocean and guts.
3 reasons to bet on protein:
- They are quickly saturated.
- It takes more calories to absorb protein than the breakdown of carbohydrates and fats.
- Protein foods allow you to burn fat mass without destroying muscle.
Also, during the attack, you can eat a cocoa varied diet with mustard sauce, chili, onions, synthetic sweeteners, low-fat content, broth cubes and light wheels. But you shouldn't rely on these products - just a little "refresh" the diet to avoid preventing metabolic acceleration.
You should eat 1. 5 tablespoons of oat bran every day and then take a quick walk. Of course, no one prohibits longer anaerobic loads.
"Alternate" stages
When metabolism gains momentum in the form of attack, you need to keep the trend of weight loss. To do this, there is an alternation - at the end of this phase, you will reach the perfect weight that can be calculated on the calculator.
The key is to have 1/1, 3/3 or 5/5 in 15 days (depending on how many kilograms are needed to lose), you have to alternate between protein day (CB) and protein vegetable (BO).
The Pure Protein Day diet completely repeats the attack menu, but during the protein veggies you need to diversify your food with 28 plant products, including the mediums of beans, carrots, beets, spinach, spinach, cabbage, pumpkin and mushrooms. Only potatoes, corn, avocados, peas and olives (olives) are strictly prohibited.
As before, the size of the part is not limited, and the time spent on food is the same. You shouldn't walk hungry and you should even fall asleep, otherwise the body will start processing muscle tissue instead of burning fat.
During the alternation, increase the daily portion of the bran to 2 tablespoons. l. , physical exercise should take at least half an hour.
Stage "merge"
By the beginning of the third phase, the weight should return to normal, but Dukan's diet can only reach the equator. The truth is that the body should adapt to new conditions without starting to add a layer of fat "on rainy days".
To do this, spend 10 days per kilogram, you must adhere to some changing alternating diets. In addition, 1 small fruit or a cup of berries and 50 grams of cheese is allowed daily with a fat content of up to 40%, and eat 1 small fruit every day as a dish for BOS and CHB days. The merger must also be divided into two parts, twice a week, and the second time, giving yourself a portion of the starchy product and a meal called "Feast". During the "Feast", you can eat any dish, including candies, fast food and any prohibited products.
Bran's mandatory specification is 2. 5 tablespoons. l. Daily and physical exercise - at least 30 minutes.
Stability of stage
This phase of Dukan's diet should last until the end of life. It does not provide strict food restrictions, but rather stipulates that certain rules are followed.
First, no one cancels mandatory physical effort, bran (3 tablespoons) and active drinks every day.
Second, protein nutrition is allowed on Thursday. This doesn't mean you need to overeat with fat and sweets for the rest of the day, but you should schedule a "right" fasting day for yourself every week.
Daily Dukan Diet Menu Attack
| breakfast | dinner | Afternoon snacks | dinner | |
|---|---|---|---|---|
| Monday's first day | OMLET Two Eggs (2 Protein + 1 Yellow) and Milk 1. 5% Fat Content | 2 beef steaks, steamed | 200g skim yogurt and bran | Half of the chicken stew or roasted in the chicken oven (the second half of tomorrow) |
| Tuesday the second day | 2 ham and 1 boiled egg from chicken or Türkiye | The remaining half of the remaining chicken breasts remained yesterday | 1 cup of kefir with bran | 200g of oven fish |
| Wednesday's third day | 200g skim yogurt and bran | 2 chicken steaks | 1 cup fermentation | 2 boiled eggs and 200g skim cheese |
| Thursday's fourth day | 100g tofu cheese or any other cheese with a fat content of no more than 4% | 2 pieces of ham and 1 boiled egg | 200g skim yogurt and bran | Roasted beef steak or turkey |
| Friday's fifth day | Two eggs | 2 beef steaks | 1 cup of kefir or fermented bran | Half of chicken breast |
| Saturday's sixth day | 150g low-fat cheese | 200g boiled or stewed beef | 200g low-fat yogurt and bran | 200g of fish baked in the oven or steamed |
| The seventh day of Sunday | 100g tofu cheese or any other cheese with a fat content of no more than 4% | 2 skinless chicken legs baked in the oven | 1 cup fermentation emulsion | Valjatina steak (beef) |
You can also select any allowed products from the Dukan diet from the table and make a diverse menu every day. But remember that only 72 protein products are allowed, and vegetables are forbidden during the "attack" phase.
Stage menu alternating
| breakfast | dinner | Afternoon snacks | dinner | |
|---|---|---|---|---|
| Monday's first day | Cheese, warm drink (tea, cocoa or coffee) | Steam-cooked yogurt | Kefir with oat branches (low fat) | OMLET Two Eggs, Warm Drink |
| Tuesday the second day | 2 boiled eggs, 1 teaspoon of vegetable salad. Olive oil, coffee | Chicken soup | Yogurt without additives, cheese pie | Seafood and vegetable salad, warm drinks |
| Wednesday's third day | Cheese casserole with milk sauce and herbs, tea | Fish soup | Low-fat kefir of oat branches | Chicken fish fillet steam, cream cheese, tea |
| Thursday's fourth day | Quail eggs, vegetable salad, coffee eggs | Rqual soup powder with eggs and dill | Cheese or yogurt | Chicken Steam, Vegetable Stew, Tea |
| Friday's fifth day | 2 slices of chicken ham, coffee | Boiled chicken with yogurt sauce, fermented or milk | Small cheese, tea | Meatballs roasted in the oven, warm drink |
| Saturday's sixth day | Cheese with vegetables and black pepper, tea or coffee | Light seafood soup, fresh vegetables and canned fish (no oil) | Cheese tofu, yogurt | Eggplant meat patties, light salty salmon, green salad |
| The seventh day of Sunday | Swimming made from low-fat cheese and yogurt sauce, tea or coffee | Grilled chicken slices, tea | Kefir or Ashes | Boiled eggs, cheese |
Ducan diet menus are approximate every day during the "alternating" phase. Focus on him and you can choose dishes at your discretion. The results won't be long, the main thing is to follow certain dietary rules and use only products allowed on the table.
Stage menu fixed diet
| breakfast | dinner | Afternoon snacks | dinner | |
|---|---|---|---|---|
| Monday's first day | Cheese casserole with berry jam, unsweetened coffee | Sea fish's ears, cut whole grain bread into bran | Pear or apple | Vegetable casserole, boiled fish, green tea |
| Tuesday the second day | Oatmeal porridge on oatmeal, coffee drinks | Macaron from solid variety wheat, a slice of cheese | Grilled chicken patties, green salad | Cheesecake, a cup of toast |
| Wednesday's third day | With low-fat ham, bread tortillas with bran, coffee with milk | Vegetable hydrophobizer, chicken breast (in the oven), a piece of charlotte, apple, tea | Any berries or fruits (no more than 200 g) | From cheese, low-fat yogurt |
| Thursday's fourth day | Cheesecake, baked apples, green tea | Pea soup, low-fat pork and vegetables, coffee | Mimosa salad with light sauce, grilled salmon slices | Kefir and Bran |
| Friday's fifth day | Cheese with yogurt, green tea | Bran's pancakes, coffee | om | Grilled fish, warm drink |
| Saturday's sixth day | Cooked rice, steamed chicken patties, cocoa | Borsch, pancakes for zucchini, tea | Seafood salad, low-fat kefir and bran | Lemon souffle, herbal tea |
| The seventh day of Sunday | Blueberry sauce cheesecake, black coffee | Chicken soup, eggs, a slice of whole grain bread, warm drink | Mushroom soup powder | Kefir or yogurt with bran |
The third step in the Dukan diet - the "merge" phase - is the necessary connection to restore normal nutrition. Be sure to follow the recommended menu as the results of all your efforts depend on this. Remember that adding physical exercise is very important to maintaining a perfect weight and physical fitness.
Dukan Diet's Phase Menu "Stable"
| breakfast | dinner | Afternoon snacks | dinner | |
|---|---|---|---|---|
| Monday's first day | Low-fat cottage cheese, whole grain bread slices, coffee and milk | Chicken soup with solid wheat noodles, steamed chicken meat steak | Cheesecake with apples, toast | Fish baked with vegetables and cheese |
| Tuesday the second day | Two eggs and tomatoes omlet, tea | Mushroom puree with herbs, bread (cereals) | Pancakes with cheese and jam, kefir and bran | Seafood salad, herbal tea |
| Wednesday's third day | oatmeal | Museum with herbs, grilled chicken breast, Greek salad, tea | Ice cream or pie | Rice made with beef, minced beef, kefir and bran |
| Thursday's fourth day | Cheese casserole, coffee and milk | Prepare for a couple | Kefir and Bran | Steamed egg souffle, herbal tea |
| Friday's fifth day | Eggs with vegetables, cheese, tea | Cabbage soup, chicken worms, fruits | Eat from cheese, kefir and bran | White fish and vegetables, ginger tea |
| Saturday's sixth day | Cheese with apple puree, coffee | Vegetable pureed soup, steamed chicken steak, whole grain bread | Zucchini pancakes, kefir and bran | Seafood salad |
| The seventh day of Sunday | Chocolate lemon cake, cheese, green tea | Chicken soup and eggs, green, whole grain bread | Cheesecake, kefir with bran | Fish casserole, celery salad, tea |
As you can see, the "stable" stage menu is very diverse and appetizing. When choosing food, please listen to your body. After all, the Dukan diet is a long way to go and you will know exactly which products are useful to you, and it is best to exclude it from your diet.
3 Basic power rules that must be observed at each stage of the diet:
- Drink at least 1. 5 liters of water per day.
- Eat 1. 5 tablespoons per day. l. Oat bran
- The product can be boiled, baked, stewed, roasted, but does not use oil.
This is a menu developed by doctors at each stage and is best for beginners and those who have tried a large diet, but to no avail. This is not a clear diet, but a proper and balanced diet that should be proposed after a period of time. This is what a person should eat to maintain the usual pace of life while not gaining weight after losing weight.