The world famous Professor Doukhan received, and creates a unique system of power – the Dukan diet. Developed daily menu gives you the opportunity to see the first result after a period of short time. Table finished with the recipes for each day, do the proper diet and them is clear.
What is the system of Dukan
All occurs in 4 stages, which determined the duration of the individually. Thanks protein the attack of the first phase, accelerates the metabolism of the body and do I started with the process of destruction of fat mass.
Diet does not involve kv. The author's diet is believed in the body need proteins that make up the sin Foundation. And carbohydrates fat and falls under the restrictions that have more than followed in 3 months.
Principles of Dukan
The principles that form the basis of diet regimen pills that are mandatory throughout the diet, daily and carried out:
- Building diet I according to the scope of the power;
- Water — 1.5 l;
- Bran oats — 4 tbsp (to drink water);
- Walking — 30 minutes daily;
- Vitamin preparations.
Advantages over other diets
Diet has a number of advantages:
- No need for fasting because protein foods you can eat.
- An immediate result.
- You will lose weight quickly.
- Reduces the body fat without harming the muscle mass.
- Hair grows and nails stronger and better grow.
- The result is easily held, thanks to the recommendations from the professionals.
The weaknesses I system
There are Still some disadvantages:
- Not prohibited the freedoms I volume and frequency of intake of food.
- To eat protein I excess can be charged with a certain organs.
- The absolute and with the exception of carbohydrates fat.
How long does the diet
The duration of each phase of the diet proportional directly with the weight is for that wanted to drop.
So, for example, losing 10 kg, phase the first will take place in 3 days, respectively, and the second in 50 days, and the third will take up to 100 days. The weight gain That increases, and the period of each stage.
Your BMI
Body mass index (BMI) is the most important level or assessment of the prevalence of overweight I body. Experts sier at the right BMI is calculated as a basis for success in the process with subsequent weight loss.
Figure I Dukan diet goes well with a curve of the variations I weight of change in the last six months. Daily menu, in turn, implies an adjustment of the excess weight.
The preparatory phase
First you need to limit salt and sugar I your diet. This will reduce the stress complete elimination I your information at the first stage. Nutritionists recommend to take white bread and pastries. They can easily be replaced by other products.
An important component is water, which is close to analyze. Coffee, soft drinks excluded should be, and replace them with water or natural rent tea. After the preparatory phase, thorough, and strengthened my knowledge I the power system, you need to clean the body.
Phase 1 The "Attack"
The Start phase of the diet Ducane, sufficient for the rapid development of the title.
The menu for each day is provided protein the use of products (see table below). Removed restrictions on the sinus volumes of use. A veto is imposed on the and carbs fat.
Allowed foods
The number of permitted products:
- Tea;
- Sugar substitutes;
- Milk powder 1,5 % — 4 tbsp;
- Cocoa – not higher than 14% fat, 1 tsp;
- Starch – 1 tbsp;
- The Food Tastes;
- Gelatin;
- Wheat bran – 1 tbsp;
- Leavening agent;
- Bow,
- Choice I the spice;
- Bouillon Cubes with noah fat;
- Cumin;
- The green;
- Vinegar;
- Vanilla;
- Mustard;
- Salt 0.5 teaspoons a day;
- Cinnamon.
Prohibited products
It is it should never be on the table:
- Sugar;
- Alcohol;
- Oil;
- Fat;
- Mayonnaise;
- Dairy products with 1.5 % fat;
- To bake and sweets;
- Bread from the flour.
Example of menu for every day I the week. Table
It is most convenient to form the feed table (see below), which clearly cover the entire week's worth of rations.
Within the diet there are rules for writing en menus for each day:
- Bran – 1-2 tbsp
- Liquid From 1.5 liters a day.
- The optimal method for cooking food without using oils.
- Only used valid products!
- Reduce the salt, spices and sweetener.
Recipes for phase
Are the Following examples of the dishes that are available products
Cutlets "Delicate"
- Minced meat (chicken or rabbit) — 1.5 kg;
- Eggs – 2 Pcs.;
- Bran – 2 tbsp;
- Salt, spices.
Slightly salted, seasoned meat to form into flat balls. Dip I the egg and roll I bran fry oil and without. As an alternative you can use a slow cooker, the mode "Stewing".
Fish salad
- Fish (preferably red) – 200 g;
- Eggs – 2 Pcs.;
- Soy sauce – 50-70 g;
- Salt (for fish when you cook).
Boiled ingredients to cut. Mix the greens and add, soy sauce.
Soup "chicken"
- Filet (chicken) – 1 piece.
- Soy sauce – 50 g;
- Egg – 1 PC.;
- Greener.
I am boiling water to put the cut fillet and the sauce. Fry the meat, pour the beaten raw egg, while constantly stirring. Next, you need to turn of and parsley the stove add. To insist 1 hour.
Roll an omelette
- Milk Skimmed milk – 1 tbsp.;
- Egg – 1 PC.;
- Oat bran – 2 tbsp
- Meat or fish to the filling.
Crack the eggs and milk, add bran. Cook the omelette, turning. Omelette wrap I the filling. Served with a sauce.
Cheesecakes! "at the Park"
- Low fat cottage cheese – 250 g;
- Eggs – 2 Pcs.;
- Bran – 1/2 Cup
- Sweetener salt to taste.
- Vanilla.
Eggs, cheese and bran kneaded into the dough. Add To taste sweetener, salt and vanilla.
Phase 2 The Cruise (Alternating)
To replace the pure protein days, comes the phase of alternating them with the vegetables. Vegetables are rich in fiber, therefore, is not limited number I.
Allowed foods
| Grain | Oat bran – 4 tablespoons |
| Vegetables | Everything apart from starchy. |
| Mushrooms | Mushrooms, or boiled baked. |
| Herbs and spices | There are no restrictions. |
| Dairy products | Low-fat milk. Cottage cheese and processed cheeses. |
| Fish and Seafood | Fish I the sea and river. Seafood: squid, shrimp, mussels, crab, caviar, shellfish, oysters, octopus. |
| Meat products | Dietary types of meat. The by-products. |
Prohibited products
Banned in the second phase, fall the following products:
- Products with high starch content;
- Pasta and cereals;
- And diamond as olives;
- Grains;
- Bean;
- Beans (not green);
- Fruits: bananas and avocado.
Recipes for phase
Green broccoli Soup
200-300 g of broccoli I cooked the chicken broth. Add soy sauce, salt and to taste. Beat with a blender. Served with mushrooms or fish.
Made of Pancakes oat bran
Knead the dough from 250 g of skim milk, 4 tbsp. of Bran and 1 quail egg. Fry in a pan with minimal oil.
The cutlets Chicken with mushrooms
Mix the chicken mince 250g, 100g finely chopped mushrooms and 1 egg. To form a flat oval. Steamed Roast or in a slow cooker mode ("quench"). Can be served with soy sauce.
Step 3 Consolidation (Consolidation)
Phase This is characterized by a focus on the preservation of the previously achieved results. The weight will not leave.
The diet becomes more diverse. Dominated by protein — vegetable days. 1 is allowed And the holiday meal I a week as a preparation to the diet.
Allowed foods
A list of products that are acceptable for human consumption, is to expand:
- Juice – 1 tbsp. fresh;
- Vegetable oil – 1 tbsp;
- Pasta and oats corn bran each day; rice, wheat pasta or no if I go a week;
- Vegetables: all the same as I the previous phase. Baked potato 1 bunch I week;
- Mushrooms: some or boiled baked;
- Herbs and spices: (see phase Switching), merian;
- Dried fruits and Fruits: raisins, prunes, apricots, apples, plums, pears, apricots, etc.;
- Dairy products: the bare low fat. Cheese (quick);
- Fish and Seafood (see the phase of "Alternation");
- Meat products (see phase Alternation).
Prohibited products
Among the most dangerous are still the products that are common for all stages, and I particular: bananas, dates, figs and mango. You can't eat the mold cheese, cheese or soft goat cheese, over 40 % fat.
Recipes for phase
The cottage cheese from the apples
I cottage cheese (300 g), add sliced apples. Add whole wheat flour (50 g).
To mix and flatten to make cakes. Bake in a slow oven or in a pan without adding oil.
Vegetable soup with meatballs
I'm boiling water or chicken broth, add diced vegetables (potatoes, carrots, broccoli, onions, celery). Form mince Turkey and eggs and meatballs. Add to soup and boil until they are tender.
Steamed meatballs
For steam cutlets, you will need 300 g chicken fillet. I dice and Cut add 1 egg, 3 tbsp whole-meal grains. Patties To form and bake until cooked cooked.
Phase 4 "Stabilization"
The essence of the last phase is to ensure a smooth transition to the new diet.
So for a long time to keep the results, you must remember the recommendations:
- Involve a day of the supplement protein I according to the rules in the first phase;
- Lean meat, fish and poultry, no fruits and starchy vegetables, hard cheeses that do not contain high fat dairy products;
- A minimum of sugar salt and.
- Only 2 times I in the course of the week, you can eat and the starch in the pasta.
- A lot of water and bran.
Allowed foods
You can eat almost all foods. Bart always, one should always remember the rules, which are already well anchored I am consciousness.
Prohibited products
Should not be I abundance to include starchy and sweet food in your diet even after this diet.
Example of menu for every day I the week
| Day | Breakfast | Lunch | Dinner |
| 1. | Cheesecake with jam, coffee | A Soup with vegetables, chicken | Steam fish, yogurt |
| 2. | Yogurt with strawberries, coffee | Beef and vegetables garnish | Buckwheat porridge with chicken breast |
| 3. | Sandwiches (cheese and ham), tea / coffee maker | Soup, fish, salad | Roast (lean pork) |
| 4. (protein) | Cottage cheese dried fruit, tea | Chops, Chicken on the grill | Baked battered fish and vegetables slicing |
| 5. | Semolina, yogurt | Steam cutlets with fresh vegetables | I Spaghetti soy sauce with cauliflower |
| 6. | Cheese casserole with minced meat (beef), chicory drink | Vegetable soup with meat | Salad with boiled vegetables and seafood |
| 7. | Rice porridge and fruit, tea | Lasagna with vegetables and meat | Salad vegetables, yogurt |
Recipes for phase
Lasagna with vegetables and meat
You need and the ark of the lasagna stuffing. Place the layers of the leaves, ground beef with tomato sauce and broccoli. Well lubricated with mayonnaise and grated cheese.
Alternatively, you can add other vegetables. For example, cauliflower or zucchini. Bake I the oven until it is cooked.
Casserole with cheese and sausage
To replace whipped egg (3 pieces) with grated cheese slices and sausage. The basis for casseroles you can take pasta. Mix everything and multivarka bake I I "baking".
More recipes Pierre Dukan
Puff mushroom salad (for 3. step)
- Marinated mushrooms;
- Carrots;
- Bow,
- Garlic;
- Boiled eggs;
- You mayonnaise.
Fu cut the onion and fry, mushrooms, carrots. The first whites and the yolks separately on a large grater. Mix the mayonnaise with the garlic. Assemble the salad I make: onions, mushrooms, carrots, white eggs, egg yolks. All layers except the top, fluff with mayonnaise.
Steak-Vietnamese (for the 2. step)
- beef – 350 g;
- the soy sauce and oyster sauce – 30 g;
- garlic – 4 cloves;
- ginger – 1stykket;
- pepper to taste and the cilantro.
Cilantro needs to be cut, ginger and tear. Marinate I'm 30 minutes, the steak I oyster and soy sauce with peppers, coriander and ginger. The meat is fried with garlic tender to the the is on high heat.
Oat biscuits Dukan (for 1. step)
- eggs – 4 Pieces;
- wheat bran – 2 tbsp;
- oat bran 4 tbsp;
- liquid sweetener – 0.5 ts.;
- vanilla flavor – 20 drops.
Proteins separated from the yolks, mix the bran flavoring, and sweetener. Preheat the oven to 180 degrees. Whipped egg whites along with the yolks. Bake for 20 min.
Chicken salad and mushrooms (4. step)
- chicken quarters – 4 Pcs.;
- mushrooms – 350 gr.;
- mustard – 2 tbsp;
- low fat yogurt — 250 gr.;
- apples – 3 Pcs.;
- chili;
- coriander (or other herbs);
Finely chop the cooked meat. Chop and stew the mushrooms. Mix yogurt and mustard, add to salad. Sprinkle with the herbs.
Weight monitoring and what to do if doesn't go away the weight
Weight At certain times can stop again. This may be due to the fact by keeping any vegetables the water in the body. The need to reduce salt consumption. And at the same time, water scarcity can affect metabolism, noah, which leads to the delay I weight.
You need to stick to the drinking regime. Do not abuse a valid products. No one needs to starve, it will slow down the metabolism. To relate to the mandatory regime of activity.
The breakdown on the diet
This Is days after violation of diet, to do again the protein I according to the table from the daily menu. Because the body needs 1-2 days to continue the process of weight reduction.
Useful advice about diet to lose weight on the Dukan diet
- For a snack — the protein was food.
- Flour and White sugar are prohibited.
- More water, tea, and infusions decoctions.
- The use of vitamin complexes.
- Natural vegetables and fruit.
Contraindications
Despite the effectiveness and balance I your diet, there are a number of contraindications:
- Kidney disease.
- The vascular dysfunction.
- The one with the heart.
- Diseases I the gastro-intestinal tract.
- Diseases I liver.