The Dukan diet is included in the "top 10" diets preferred by millions of people. Diet, which gained popularity in the early 21st century, when the specialist nutritionist Pierre Dukan published the book "I can not lose weight". It has helped thousands of people lose weight and become the best of its kind.
The principles and rules of Dukan diet
App weight loss, studied and published by a French doctor and dietician, is a simple but fundamental things. In daily meals, enter only the hedgehog protein is used in the desired quantity. As the digestion of proteins (ie proteins) is more difficult than digestion of fats and carbohydrates, the body spends the energy received from the already accumulated fat. Footprints in the diet of the phenomenon of Java are vegetables that enrich the body with fiber, vitamins.
Rules for all phases:
- to reduce as far as possible, the amount of salt;
- drink plenty of water, tea-2 liters a day and more;
- eat protein foods without limiting quantity, and despite the hour;
Rules must be strictly adhered to and on the skin of the stages, with the exception of threat to life and health. Any other exceptions can not be, otherwise the achieved results will quickly disappear or do not learn to achieve.
Dukan has developed a unique system which takes into account the skin change. What do you want? If 30 years to do what you love, and not such a reach. It diet helps to get rid of the hell of excess weight forever.
Positive and negative aspects of the diet
As with any diet, it has several advantages:
- the first steps is weight loss due to the fact that the body spends energy on digestion of the carbs burning for this fat. Ate Java is the result and want to continue to follow the diet;
- within the diet are allowed to eat nutritious and healthy hedgehog;
- no need to cook a hedgehog special recipes, you are a hell of a place, the diet you can stick to while at home, on vacation or working time.
- you free hell the constant counting, tracking calories, and are not limited in the hours of eating and the amount.
Unfortunately, the world is not perfect, if there are pros there will be cons, otherwise the balance of the question. The cons of this diet phenomena of Java are:
- high amount of protein in the diet, and this, in turn, elevated cholesterol, and stress on the blood vessels, kidneys and liver;
- low fiber content in the diet (ie bowel problems and digestive tract);
Possible diet it is better to observe under the supervision of a doctor who specializiruetsya on the weight loss. As the body gets plenty of protein may disrupt carbohydrate metabolism. The reason for this is the low proportion of insulin in the human body. Things quite seriously Esna aznia to pay attention to them, if this is not done, health can begin seriously Esna etnia problems. To reduce the risks during the diet you should drink more water, so the body is easier to bring the results of protein breakdown. You can still drink vitamins and the best vitamin complexes, so you can give your body the necessary substances contained in the food during the diet not be applied.
Before starts
Good think and decide for yourself what you want to achieve with this diet, how many kg you want to lose. If you have photos where you were slim, review them, remember this feeling of lightness. If possible, make an ultrasound to fix your condition of the internal organs and diet and their sizes. It would be nice to pass tests, urine and blood to see what your body and diet. With all these tests the doctor make an appointment for a consultation, he will tell you that you have a rule that you must pull to improve analyses. The same tests will need to take at different stages of the diet, to understand your overall condition and make a further decision, there is a diet you favor, whether to stop her. I will say in advance that the same procedure you do at the end of the diet and will be surprised that your results become much better. As extra weight is not only aesthetically pleasing, it is also an extra burden on the body.
Everyone needs motivation — motivation is important!
A big plus for motivation camp purchase specific products that will help diversify your meals:
- sweetener;
- puddings;
- syrups sugar;
- skimmed cocoa;
- flavors;
- soy or whey;
- cellophane;
- noodles Shirataki;
Low start
A couple of weeks reduce the amount of sugar and salt, as during the start of the diet, we give them up, the word "all".
Substitutes are possible, then they us and help out:
- Ada goes in stages of bread on cakes of bran, crispbreads or similar products, allowable diet;
- count and sum Yes the above normal fluid intake;
You should consider the cost of quality meat and fish products that are ate ate are based diet.
Remember! Dukan has developed a high protein diet, which requires compliance with the rules at the skin stage, if they do not stick, nor what results to expect.
Stages of Dukan diet
They are called the phases of the Dukan diet. As mentioned earlier, the diet is divided into 4 phases:
"Attack" — stage 1, short but effective at the same time time-consuming. Leads rapid loss weight about 2-3 kg per week. Often involves a loss of water in the body, at least — with the reduction of fat. Important for motivation.
"Alternation" — 2 stage, are required to achieve the calculated weight in saturated hedgehog allowed 72 protein product and 28 kinds of vegetable crops. The length of lap is based on the number of reduce weight 1 kg to 1 week.
"Consolidation" — the 3rd stage is necessary to avoid regression on the results of the diet (read reverse weight gain). In the list of allowed foods fruits, bread, cheese and products that includes starch.
2 days a week, you can pamper yourself and eat something forbidden and calories. As a rule, on the steps of "alternation" and "fixing" people lose about 400 grams for the 7 Zen. But given that the diet products still rich-diet is not complicated, but on the contrary, the phenomenon of Java there is excitement and want to adhere to.
"Stabilization" — 4 stage, all you can eat, without gaining weight, but adhering to simple rules: one day of seven consists of only protein food every day to eat oat bran and always to climb stairs, no elevators and escalators. Performed throughout life or at your discretion.
List of foods Dukan diet
List of foods Dukan diet does not end with 100 products. In addition to the list of allowed foods in the days the "attack" diet may be used:
- noodle Sirtaki, which is produced from the root of a plant cognacs used to make flour, and then prepare products;
- oil (olive, sunflower, rapeseed), half a teaspoon, in the following phases: 1 teaspoon;
- Berry, rich in nutrients berry, you can eat 2 tablespoons on the trail. phases 1 tablespoon;
Table of the allowed foods Dukan diet
| Category | Product |
|---|---|
| Lean meat: | beef liver |
| ham Turkey | |
| chicken ham | |
| ham lean pork | |
| beef (tenderloin) | |
| basturma | |
| veal (fillet) | |
| steak | |
| roast beef | |
| language | |
| escalope | |
| veal kidneys | |
| rabbit | |
| Vegetables: | sorrel |
| spinach | |
| chicory | |
| beans green | |
| pumpkin | |
| asparagus | |
| soy | |
| celery | |
| beets | |
| onions | |
| turnip | |
| radishes | |
| tomatoes | |
| pepper | |
| palmito | |
| cucumbers | |
| chard | |
| leeks | |
| kohlrabi | |
| cauliflower | |
| cabbage, red, | |
| Brussels sprouts | |
| cabbage | |
| zucchini | |
| green salad | |
| mushrooms | |
| broccoli | |
| eggplant | |
| Bird: | pigeons |
| Turkey | |
| chicken liver | |
| chicken ventricles | |
| chicken | |
| young cock | |
| quail | |
| ostrich | |
| Guinea fowl | |
| Fish: | sliver |
| halibut (in any form, smoked) | |
| Dorado | |
| Saira | |
| heck | |
| haddock | |
| burbot | |
| whiting | |
| flounder | |
| som | |
| herring | |
| mackerel | |
| pike | |
| carp | |
| mullet | |
| trout | |
| sprat | |
| SKAT | |
| sardines | |
| tuna (including canned in own juice) | |
| salmon (including smoked) | |
| sturgeon | |
| squid | |
| crab sticks | |
| caviar | |
| Seafood: | scallops |
| tiger shrimps | |
| shrimp regular | |
| trumpeter | |
| river | |
| Krabi | |
| lobster | |
| lobster | |
| octopus | |
| cuttlefish | |
| oysters | |
| sea urchins | |
| mussels | |
| Dairy products: | cake cheese |
| cheese | |
| ryazhenka | |
| yogurt | |
| processed cheese | |
| milk | |
| yogurt | |
| yogurt (without additives) | |
| cheese salted | |
| acidophilus | |
| Eggs: | quail |
| chicken |
If it comes Yes phase "Cruise", feel free to add here:
- starch from corn, 1 tablespoon;
- cocoa powder, fat — 7-8 grams;
- skimmed milk — 30 grams;
- soy products, flour, yogurt, milk, sauce;
- the sour cream and the lowest fat content, what you'll find;
- fruit yogurt, of course, without sugar;
- sausage formulations e h poultry – 100 g;
- shirataki noodles;
- oil (olive, vegetable oil, canola), you can add a hedgehog on the phase "Attack"( half tsp) and "Cruise"(1 tsp.),"Pinning" (1 art. L.);
The weight and amount recommended and use above point to one dish and the expansion and cooking of food and diet.
System for weight loss,baked French colleagues, like many that are here present cakes, biscuits, pancakes, chocolate, cakes, noodles, and cellophane.
Of course these dishes have to cook certain recipes, which will be mentioned below. Ale W them it will be easier to diet and not eaten ate will be a feeling of discomfort, lack of baked pastries. The dough is prepared in the bran, corn, wheat, oat. You can add ginger, which promotes weight loss and health improvement. We even have a separate article about the use of ginger, in fact few people know about its benefits.
You can drink all the drinks that have no sugar. Alcohol, fresh fruit juice should not be consumed in the first two stages, distances allowed, dry white wine and juices without sugar, but in small quantities. It should be noted that the entire diet should drink pure water, the more the better, because it helps to digest proteins metabolism and bring on a more rational level for you.
Oat bran
A key product of Dukan diet, is present in the diet throughout the diet, used every day. Their caloric value is not high, 100-150 kcal. A positive effect on the body and allow you to keep the balance of the body, which is switched to a high protein diet. Their essence is that they absorb the result of the breakdown of proteins, help the body excrete it, and utlaut hunger.
The beneficial properties of bran:
- beta-gluten helps to reduce the amount of cholesterol in the body, and this is for us a huge plus, eliminating the feeling of heaviness, crockery less clogged;
- the content of selenium helps the breakdown of protein;
- dietary fibers do not dissolve in gastric juice, the cleanse;
- its light in calories, reduces the overall calorie meals;
- yogurt with bran, a great dinner, a feeling of fullness + of cleansing the body;
If you have gastritis or problems with the digestive system and digestive tract, it is better prokonsultirovatsya with your doctor before starting a diet, as diet can adversely affect your body.
Phase "Attack"
During this phase, the body receives stress, as in food is only allowed protein. Also during this phase, the body is actively losing weight and the surrounding area and the surrounding area, because the duration of this phase is limited.
If you want to reset:
- Hell 0 Yes 5 kg a day or two;
- Hell 5 let 10 lbs. — two, three day;
- Hell 10 and 20 kg. — five, seven Zen;
- Bake 30 kg — 7-10 Zen;
If you spend more than 10 Zen at the stage of "Attack", Yes, this will cause disastrous consequences.
You can not sit on the phase of "Attack" more than 10 Zen!
The user and the phase of "Attack"
- OST only protein hedgehog.
- No trace of fat, prepare food without the fat content. Refuse hell products containing fats.
- Drink 2-3 liters of clean water per day.
- And a half to two tablespoons of any of the above bran.
- Yes, large physical exercise, be it gym, running or something.
- Play in the fresh air, allow the body to relax.
Phase "Attack" it is better to start on a vacation or on weekend. Because the body ceases to receive light energy, in the form of sugar and may have gotten some Java will be a feeling of fatigue. Also in this hour may appear unpleasant smell of hell sweat, like acetone. During this phase, often try to walk and take a shower. The walk will help work up an appetite. During the first phase, eat food from the table, namely the first 72 names.
Diet phase "Attack"
- low-fat milk, any;
- chicken;
- the liver;
- lean fish;
- seafood;
- the eggs, yolks no more than 2-3 per day;
- juice without sugar, 1 Cup a day;
Should decline of hell:
- cheese;
- fatty meat;
- alcohol;
- canned and smoked meats;
To enhance the taste quality of the prepared or purchased meals, you can use the sauces, vinegar, spices, and other flavor enhancers. Instead of sugar you can use fructose.
Many dishes can be cooked at duchnowski recipes to watch, they can on the Internet.
Du-mayonnaise
Since mayonnaise during a diet is impossible, but to dilute the taste of the food is necessary because otherwise it camp fresh, and it can influence your psychological state. But there is a way,the so-called du-mayonnaise. Cook it very simple:
- 2 raw egg yolks
- 240 grams of soft cheese
- teaspoon mustard
- salt and fructose (read sakharozameniteli)
- paraffin oil (1 tbsp)
- Apple cider vinegar or lemon juice (1 tbsp)
They put it all in container and mix Yes, smooth, like mayonnaise. And voila, now you can breed your hedgehog mayonnaise on the side.
Phase "Cruise" (aka "Striping")
The stage of the Cruise will last until you reach the desired weight, which you calculated at the beginning of the diet plan demands for your body. Typically, this phase lasts for 1.5 — 5 months. Phase "Cruise" involves the alternation of black-and-white (pure protein) and BO (protein-vegetable) Zen. Alternate days schemes 1/1, 2/2, 3/3. Dukan recommends a 1/1, so it is very simple.
The user and the phase of "Cruise"
The number of BW and BO Zen per month should be equal. On average a loss of 1 kg in weight, takes a week. The number of BW Zen can't be increased, but you can in FACT increase the amount of Zen, for example after a breakdown. After reaching the required weight, you need to immediately go to the next stage.
When diet on the cruise phase needs strict following of certain rules:
- Accept now oat bran 2 tablespoons per day.
- If the diet is accompanied by the presence of constipation, are included in the diet wheat votruba'. Zn.
- A day drink 2 liters of water or more.
- Foods containing milk (yogurt, curd) and so on. not more than 1 kg per day.
- 30 minute walk in the fresh air.
Phase alternating weight is reduced and the desired, but once you give up the slack and he immediately starts to return, so despite the feeling of joy, keep yourself in hand and proceed to the next stage.
It should be understood that in applying the hedgehog vegetables, slow weight loss, only proteins contribute to the withdrawal of water from the body and weight. By hydrating the body (using vegetables and drink 2 litres of water), you may find that you have stopped lose weight and the surrounding area and neighborhood, but you continue to lose weight, this is the camp much later in the protein day, the water from the body will start to decrease.
Diet phase "Cruise"
You can eat all foods with the phase above, but a nice addition is the inclusion in the diet 28 vegetables from the table of permitted Dukan foods.
You can highlight especially useful for applying:
- mushrooms;
- celery, about it I have a separate article — Celery for weight loss
- pumpkin and squash;
- cabbage of different types;
- beans;
You cannot apply:
- bread;
- beans;
- pasta;
- potatoes;
- cereals;
- corn;
Phase Cruise vegetables can be eaten in any form, Hello vegetable oil for their preparation are allowed to use more than 1 teaspoon a day.
All the dishes listed in the menu to cook Duchnowski recipes.
Phase Of "Consolidation"
Phase of "consolidation" — the name speaks for itself, this phase allows to consolidate the achieved results, looking ahead to say, she z Java is complicated, as weight is not lost already and it seems that here it is, the result is achieved. In fact, this judgment is deceptive and one should not think that way. Remember, as soon as you forget about the rules and stages of weight loss, as weight will start to grow again. So keep yourself in hands and do not stop there.
The user and the phase of "Consolidation" (aka "Consolidation")
Many are interested in the duration of the phase "consolidation", it depends hell the amount of weight loss, each thrown kilogram is 10 Zen phase "consolidation". Weight loss in this phase, the same mean. Normal weight loss phase "consolidation" — about 1 kg a week.
Now let's move on Yes guide:
- The protein that you have one protein day during the week as during the phase of "attack". If you do a day to solve certainly to you, but since that day in your routine will be long, and probably all life, it is better that he was in the middle of the week. Pierre Dukan recommends Thursday.
- The product should be consumed every day, as you probably guessed it — oat bran, two and a half tablespoons as required 2 litres of water a day.
- Walking at least 30 minutes a day, better more longer.
- Watch mills your health, because such a diet is stressful to the body. Any stomach pain, immediately go the doctor.
Phase of "consolidation" is characterized by the presence any longer conditions. If the two previous phases only 2 conditions, of the products permitted and use, the other is not, then his conditions on almost every day.
A nice bonus phenomena show is that ate Java are the days when you can eat your favorite hedgehog in any quantity (feasting), and in the days when you can eat all the vegetables, including the vegetables containing starch.
Every week for the phase of "consolidation", shall contain days:
- Protein;
- The protein in the vegetables;
- Protein in e vegetables + products with a starch content;
- The day when you can eat everything;
- Other days protein and vegetables;
Paradise to try the following schedule:
- Monday – protein and vegetables;
- Tuesday – protein and vegetables and foods containing starch.
- Wednesday – protein and vegetables;
- Thursday – protein;
- Friday – all you can eat, whether when meeting with friends;
- Saturday – protein and vegetables;
- Sunday – protein and vegetable (on the other half of the phase of the day, all you can eat).
For each of these Zen allowed certain meals, so try to make an individual menu.
Protein a day — such days are present in all phases of the Dukan diet, it helps to reduce the overweight. During phase 3, animal protein can be eaten with spices and sauces that are allowed in phase 1 the "attack".
In the diet protein is:
- lean meats;
- poultry, except goose and pitching;
- giblets;
- fish s low in fat;
- seafood;
- low-fat milk;
- eggs (1-2 yolks a day, proteins in any quantity);
Spices, sauces, mustard, a tiny amount of salt, sweetener — use it all for a change of taste in protein days and not only.
Protein-vegetable day
Similar to day of phase "cruise", in addition to all the allowed foods protein day, this includes:
- pepper, tomato, cucumber;
- mushrooms;
- eggplant;
- cabbage of all kinds;
- pumpkin;
- zucchini;
- radishes;
- bow;
- beans;
Restrictions in the use of, as well as in protein Zen — no.
In addition is allowed:
- 50 grams bread;
- 50 grams of cheese, minimal fat;
- 200 grams of mctow (with the exception of bananas, dates, raisins);
- 1 portion of lamb or pork.
Diet expands diet already becomes not so complicated.
Protein and vegetable day with foods containing starch
Here the hallmark of the phenomena of reality is the presence of foods containing starch ( "fast" carbohydrate), is:
- 210 g bean;
- 180 g of pasta or vermicelli flours of hard grinding;
- 140 g pasta;
- 130 g of rice;
- 200 g cous cous;
- 120 grams potatoes, baked or boiled;
- 100 g puree;
Hedgehog carbohydrate are best consumed in the morning, then to be more active.
The day when you can eat all
Clearly this is the most pleasant day, all you can eat, and even in one of the meals allowed to drink wine, 1-2 glasses. The rest of the diet of this day is on the principle of protein — vegetable day.
Meals for the day, you need to choose in advance, and choose them so as not to overeat, and to satisfy their desire ate eaten to eat something forbidden, something that you've always wanted. Simple everything is and how to reach out, it's not the best idea.
If you are afraid to make these, I remember, it's not advice, but a rule that necessarily and execution.
Phase "Stabilizacja"
Don't underestimate the importance of the final stage of "Duke". "Stabilization" will consolidate the achieved results, gives again to gain unwanted weight, helps to stay slim the rest of your life.
The user and the phase of "Stabilization"
- Daily consumption of three tablespoons of bran;
- Eliminate overeating;
- To drink clean water two liters a day;
- One day in the week should be fasting:protein;
- Move more: walk, ride a bike, rollerblading, to train in the gym;
Diet phase "Stabilization"
When we work this step, our bodies have become accustomed to do without unneeded products that make it accumulate body fat. Therefore, the most important thing is not to go back again, Yes incorrect eating behavior:do not eat sweets, sugar, fast food and other "hazard".
Here the phenomenon of reality is more varied menu, as the main part of the diet is passed, and the goal of this phase is a simple to keep itself in the desired shape. The rules are pretty simple:
- Vegetables eat all you want, they will not damage the appearance;
- Fruits allowed to eat one thing if they are big like apples;
- If it's smaller fruits, such as tangerines, you ate eat to eat two pieces;
- You can not eat cheeses such as "Dor blue" and goat, low calorie;
- Turkey meat, chicken breast, beef is a great alternative to thick it grade;
- Products milk only low fat, also good to replace the usual milk, however, which contain less lactose;
- Bread, salt, products with starch to reduce Yes minimum;
- Do not forget about bran, three tablespoons for one day;
As a rule, at this stage, we've adapted and a new system of power, the body is ready for a new, healthy wave and he did not need to "seize" stressful situations and fatigue.
So, adhering to simple rules in your food, you can stay in shape and Shine with beauty.