I have a famous Professor in the world, Doukhan obtained by setting up a system of government unique in the Dukan diet. Developed a daily menu which allows you to see the result of the first one, after a long period of time; The table on the cash receipts for each and every day, to make it clear in the diet, and to the right.
What's up with the system of the Dukan
All of it happens in 4 phases, the duration of which is of the order of a specified individual. Thank you, the protein of the attack of the first stage, the body speeds up the metabolism and causes the process to breakdown fat mass.
The diet does not involve starvation. The believe the Author is with the body, there is a need for proteins, which make up the Foundation of it. The Carbs fats And to fall below the applicable limits, which should be more quite than the 3-month period.
The principles of the Dukan
The principles that form the basis of the diet regimen pills that are on the whole compelling in the diet, and it has to be done daily:
- To build the level according to the power;
- Water-1.5 l;
- Whole grain oats — 4 tbsp (water to drink);
- Walking — 30 minutes daily;
- And vitamin preparations.
Advantages over other diets
The food there are a number of advantages:
- There is no need to fast because of the protein in the foods you can eat, always.
- A result of the delay.
- Make you lose weight fast.
- It lowers the fat in the body without harming the muscle mass.
- My hair and nails grow stronger and grow better.
- The result is easy to maintain, thanks to the recommendations of the professionals.
The system is required
There are still a few bugs:
- Don't stop the freedoms of the volume and the frequency of taking food.
- Eating protein in excess can be, full of me, trouble me, some of the bodies.
- The Absolute exclusion of fat and carbohydrates.
As long as it has the
The duration of each phase of the diet is directly proportional with my weight and wanted to fall.
Thus, for example, to lose 10 pounds, the stage of the making of the first 3 days, take place, respectively, in the second, and in the days of the 50s, and make a third in the last 100 days. As for the gain, and the weight is increased, the period of each phase.
Your BMI
The Body mass index (BMI) the key is in the assessment or in the presence of a level of weight gain, excess body. The experts say how to calculate the BMI as the basis for the success and follow up the process of weight loss.
The picture on the Dukan diet goes on the curve the better the weight when it is a change in the last six months. The menu that day, on the other hand, to whom shall mean an adjustment of the excess weight.
The preparatory phase
You will first need to be restricted in salt, sugar your diet. Reduce it to make it in the stress of the tire to the full elimination phase of the first one. Nutritionists advised of the bread, to take the white dough. They may be easy to me to replace some of the others.
An important component is the water, all of which are located close to the analysis. Coffee, you should soda be excluded, by replacing the water in the plain or natural teas. After the preparatory phase, and to fully strengthen their knowledge of the mine system of power, you will need to be cleared out of your body.
In Phase 1 The "Attack"
The starting phase of the diet Ducane, adequate in the way of the development of the fast-track.
The menu for each day is given to the use of the protein product (see table below). Remove the limitations in the work of the house to use. Veto I is located on the fats carbohydrates.
Foods allowed
The permitted number of products:
- Teas;
- Sugar-free substitutes;
- Milk powder 1,5 % — 4 tbsp;
- Cocoa – not more than 14% of fat, 1 tablespoon;
- Starch – 1 tbsp;
- The tastes of food;
- Gelatin;
- Wheat bran – 1 tbsp;
- Leavening agent;
- With regards to;
- The lemon in the seasoning;
- The chicken, meat, me, the cubes of fat-free;
- Cumin;
- To the public;
- Vinegar;
- Vanilla;
- Mustard;
- The salt – 0.5 tsp a day;
- Cinnamon.
The banned products
For the kingdom ever it is don't need to be on the table:
- Sugar;
- Alcohol;
- Oil.
- Fats;
- Mayonnaise in
- The products of the milk, 1.5 % fat;
- The baking and sweets;
- Breads from the flour.
It shows the menu for each day of the week. The table
It is more convenient to form the feed table. (see below), which, in a way, all of the clear cover of the week, the value is in the things.
Within the diet there are rules for the writing of a daily menu:
- Whole grain – 1-2 tbsp
- The liquor of 1.5 liters per day.
- The best way of cooking food without the use of oils, herbal.
- Use products only to be worth it!
- To reduce the salt, spices and sweetener.
The recipe for the stage
The following examples are for the disposal of vessels, products,
Cutlets "Delicate"
- I chopped the meat (chicken or rabbit) — 1.5 kg);
- Egg – 2 Pcs.;
- Bran to 2 tbsp;
- The salt, the spices.
The following-salt in well-seasoned meat to form into flattened balls. Dip roll egg and and fry the whole grain without any oil. As an alternative, you can be one of using the slow cooker, and in the mode "Stewing".
A salad of fish
- Fish (preferably red) – 200 g;
- Egg – 2 Pcs.;
- Soy sauce – 50-70 g;
- Salt (the fish, the rwc has to be boiled).
Boiling the ingredients Of the to cut. I Mix and add the greens, soy sauce.
The soup "chicken"
- Tenderloin (chicken) – 1 piece.
- Soy sauce – 50 g;
- Egg – 1 PC.;
- To be the greens.
The water to be boiled put the cut fillet and the sauce. Cook the meat, pour the beaten raw egg, while constantly stirring. Else, turn off the stove and add the parsley. Insist For 1 hour.
Roll up an omelet
- Skim milk – 1 tbsp.;
- Egg – 1 PC.;
- Whole grain oat – 2 tbsp
- Fish, Meat or a supplement.
Crack the eggs and milk, add bran. Bake the omelette, turning. Omelet in a wrap filling. Serve the sauce.
Cheesecakes "in the Park"
- Low-fat cottage cheese – 250 g;
- Egg – 2 Pcs.;
- Bran – 1/2 Cup
- Substances, excipients and salt to taste.
- Vanilla.
Eggs, cheese, and whole grain kneaded the dough. Taste, add sweetener, salt and vanilla.
Phase 2 Of The Cruise (Alternating)
To substitute a pure protein day, the stage comes to alternating ones of me. The vegetables are rich on fiber, and therefore, is not limited only to the sas.
Foods allowed
| Whole-grain products | Whole grain oat – 4 tablespoons |
| For | Everything except for starchy. |
| Mushrooms | Mushrooms, hard-boiled, or baked. |
| Herbs and spices | There are no restrictions. |
| Dairy products | Low-fat milk. Cottage cheese and processed cheeses. |
| Seafood and fish | The fish of the sea and the river. Seafood: squid, shrimp, mussels, crab, caviar, shellfish, oysters, octopus. |
| Meat products | The dietary types of meat. The by-products. |
The banned products
The prohibited stage, the second, the fall of the following products:
- The products of the highest starch contents
- Pasta and whole grains;
- And black olives;
- To the corn.
- Bean;
- Beans (not green);
- Of the fruit, and the banana avocado.
The recipe for the stage
The green Soup on the broccoli
200-300 g of broccoli the chicken cook in the broth. The salt you Add, and soy sauce and taste. Beat me in a blender. Serve on mushrooms, or fish.
Pancakes made of whole grain oat
The knead the dough of 250 grams of skim milk, 4 tbsp. the whole grain and eggs and 1 quail. Cook in a frying pan on a very sort of member-of-the-oil.
Cutlets chicken, more mushrooms
Mix the mince chicken 250g, 100g finely chopped mushrooms 1 egg, and. In order to form a flat oval. Cook steamed, or in a slow cooker mode ("quenching"). It can also be served for me in soy sauce.
Step 3 The Rule (Rule)
The kingdom is characterized by a phase of focus on the preservation of the achieved results. The weight of the do not leave.
The making is very a bit different. Dominated by a protein — vegetable day. And it allowed for 1 meal on holiday in a week, as well as for the preparation of the diet.
Foods allowed
A list of products, for the wear and tear that is acceptable to the human, it is the duke's extended:
- Juices – 1 tbsp. fresh;
- Vegetable oil – 1 tbsp;
- Pasta and whole-grain products: whole grain oat every day: rice, corn, or pasta once a week;
- Vegetables: just like all of the first stage. Baked potato 1 time a week;
- Mushroom hard-boiled, or baked;
- Herbs and spices: (see phase Change), basil;
- Fruits and dried fruits: raisins, prunes, apricots, apples, plums, pears, apricots, etc.;
- Dairy: only low fat. Cheese (non-rigid);
- Seafood and fish (see the phase "Change");
- The products of the flesh. (see stages of Change).
The banned products
In the midst of a dangerous, products remain, the ones that are all shared by the phases, and in particular for: bananas, dates, mangoes figs and the. You may not be able to eat the mold cheese, cheese, or soft goat cheese, about 40 % fat.
The recipe for the stage
Butter out of the apples
The cottage cheese (300 g) (h), add the sliced apples. Add the whole wheat flour (50 g) (h).
Mix and create flat cakes. Bake it in a slow cooker, or in a non-stick pan with no added oil.
The soup to me, either
Boiling water added or the broth the chicken for diced (potatoes, carrots, broccoli, onions, celery). The shape of a Turkey, the flesh of the egg and the meatballs. To add to the soup the cook to tender.
Steamed meatballs
For steam cutlets, you have to have three hundred (300) grams of the fillet the chicken. Cut into cubes and the eggs, add in 1 to 3 tbsp whole-grain flour. And on the formed patties steamed until cooked.
Phase 4 "Stabilization"
The essence of the I-phase and the latter in order to ensure a smooth transition to the new me diet.
So, for a long period of time to maintain the results, you need to remedy recommendations
- Include a day of the protein supplement according to the rules of the first stage;
- Lean meats, poultry, and fish, and it is not starchy for a fruit, hard cheeses contain a lot of fat, which is not the top of the dairy products;
- A minimum of one, and the salt in the sugar.
- In only 2 weeks time, you may eat starch, pasta,, and.
- A lot of sort of water, and the bran.
Foods allowed
You can all eat for almost food. Only always, one should always remember the rules, and now that it is sure to be ingrained in the conscience.
The banned products
Don't need to be in abundance, and include starchy and sweet food in your diet even after the Kingdom's diet.
It shows the menu for each day of the week
| The day | The morning | Lunch | The evening |
| 1 | Cheese, more jam, coffee | Soup for me, chicken | On steam, fish, yogurt |
| 2 | Kos me, the strawberry, the tea, | Beef steak and to garnish vegetables | Porridge buckwheat, more chicken breast |
| 3 | The sandwiches (cheese and ham), coffee | The soup, fish, salad | Roast (lean pork) |
| 4 (protein) | Butter me, dried fruit, tea | The chicken on the grill chops | Baked battered fish and vegetables, the comma, and the slices of |
| 5 | Oatmeal, yogurt | Steam cutlets, to me, very fresh | Spaghetti me the soy sauce on cauliflower |
| 6 | Cheese casserole, more of a minced meat (beef), chicory drink | For the soup of the flesh of me | Salad dressing boiled vegetables most of the fruits of the sea |
| 7 | The rice and porridge trees, vegetables, tea, | Lasagna for me and the beef | A salad for me, yogurt |
The recipe for the stage
Lasagna for me and the beef
You have to have the sheets of lasagna, and for box office results. The two-layer Set of leaves, the minced meat sauce on the broccoli and the tomatoes. Lubricated mayonnaise the better, and grated cheese.
Optionally, you can add it to the other. For example, a cauliflower or the zucchini. Bake in the oven until cooked.
Pan, to me, cheese and sausage
For a variation of the beaten eggs (3 pc), more grated cheese, and sliced sausage. The container, According to you, you can get the pasta. Mix everything, bake multivarka, and in the "baking".
The recipes on the very kind of Pierre Dukan
Puff mushroom salad (for 3 phase)
- Marinated mushrooms;
- Carrots;
- With regards to;
- Garlic;
- Hard-boiled eggs,
- Mayonnaise the Want.
Separately slice the onion and fry, mushrooms, baby carrots. Grate whites and yolks separately to a large extent, the worst. Mix the mayonnaise is for me the garlic. Assemble the salad in layers: onions, mushrooms, carrots, egg whites, egg yolks. All the layers, except the top of me to push for a more mayonnaise in.
Beef-French (2-stage)
- beef steak – 350 g;
- soy and sauce, the oyster – 30 g;
- garlic – 4 cloves;
- ginger – 1copë;
- pepper cilantro to taste.
Cilantro needs to be cut off, and grate the ginger. Marinate for 30 minutes, and the meat, cut the calf in oyster and soy sauce, more pepper, coriander, and ginger. The flesh is red, me, the garlic, the tender, while the high heat.
Oat biscuits Dukan (1-phase)
- eggs – 4 to Handle.;
- wheat bran – 2 tbsp;
- whole grain oat 4 tbsp;
- the liquid-sweetener – 0.5 tsp.;
- a scent of vanilla – 20 points.
The proteins separated from the yolks, mix bran, flavoring, and sweetener. Preheat the oven to 180 degrees celsius. The beaten egg whites, combined me, the yolks. Bake for 20 minutes.
Chicken salad and mushrooms (4 th stage)
- chicken quarters – 4 in the Face.;
- mushrooms – 350 gr.;
- mustard – 2 tbsp;
- low-fat yogurt — 250 gr.;
- apples – 3 to the Face.;
- chili;
- cilantro (or other herbs);
Hard-boiled Finely chop the flesh. Chop and stew the mushrooms. The mix of the mustard yogurt and add to a salad. Sprinkle on herbs.
Weight monitoring, and what to be, and if you don't make the weight go away
In some cases, the weight may be forbidden to leave it. The kingdom might be due to the fact that, in and of itself, some of the water to keep the body. The need for the reduction of consumption salt. And, at the same time, due to the lack of water can affect the metabolism, leading to delays in in weight gain.
You need to be on the clean mode. Is not a product of the abuse of force. Need Not be from the us with it to make it slow down your metabolism. Respect To the mandatory rule in the event.
The breakdown on the diet
It is in the next few days, after the violation of the diet, have to do it again the protein according to the table, from the menu of the day. For the reason that the body needs 1-2 days to process, the more the reduction of the weight.
The tips of the helpful dieticians to lose the weight, Dukan diet,
- For an easy snack — single protein food.
- White flour and sugar conversions.
- Most of the water, tea, and infusions decoctions.
- The use of vitamin complexes.
- In the natural, and fresh fruit.
Contraindications
Regardless of the efficiency of a balance diet, and there are a number of contraindications:
- The disease of the kidneys.
- Of blood vessels dysfunction.
- The problems faced by the heart.
- Diseases of the gastrointestinal tract.
- Diseases of the liver.