The Dukan diet is one of the most popular ways to lose weight. This game is developed by a nutritionist from France, Pierre Dukan. The essence of the diet — eat only permitted food in any amount.
The basic principles of the Dukan diet
The basis of the diet method Pierre Dukan has provided for the limitation of some nutrients. In particular, to reduce the consumption of carbohydrates and fats. Power is shifting in favor of protein foods. As such, restrictions on the amount of food consumption is not. It's not luck? Eat as much as you want and lose weight. However, for lovers of chocolate, sugar, cookies and candy is more difficult. Because these products should be excluded from the diet.
It has long been known that protein is the main building material for muscles in the human body. Its importance can not be underestimated. Protein is 80% non-essential amino acids and 20% of amino acids to synthesize, which the body can not. However, these 20% are the different types of products. Therefore, it is important to eat a variety of protein products. Then the body gets a complete set of amino acids important to the body.
The main difference from other diets is the clear steps. Break them and arrange them in any case impossible. Losing weight with four diet phases:
- Attack.
- Alternately.
- Stabilization.
- Consolidation.
The first two components clearly aimed at reducing the weight. And the last two help to fix the result for a long time. Complex, it helps to avoid the effect of "yo-yo".
The effect of "yo-yo" is the probability of the following diet to restore not only the original, but the weight to add a few extra pounds.
Pros and cons of the diet
It is necessary to say the undoubted benefits of the diet. If it is done according to the rules, the extra weight has not returned. The new weight remains at the same level for a long time. The most important rule is that when you diet, you can immediately begin to eat everything that comes handy. You need to follow the recommendations of the nutritionist.
Plus diet is the fact that there are no feelings of hunger. The diet includes 100 different foods that you can eat. As a result, there is a special feeling of restrictions, for example, mono-diet. Losing weight starvation do not occur in dizziness and fainting.
But it is important to mention the cons of the Dukan diet. They are few, but they are:
Before you start a diet, it is important to consult with your doctor. All diets are contraindicated.
- A fairly large workload of internal organs. This is especially true, kidney. A large formation of ketone bodies protein products, should be promptly removed from the body. The greatest burden is on the kidneys. If they do not survive, the blood plasma may increase the concentration of ketone bodies.
- Losing weight can have a taste of acetone your mouth. Feeling a little worse.
- Protein diet can lead to constipation.
- In addition, the sharp decline in the body fat consumption can have a negative impact on women's health.
Also, your doctor should talk about vitamins. If you limit the consumption of certain products, as well as those cease to exist the nutrients that your body needs.
Food rules at each stage of the Dukan diet
As mentioned earlier, the Dukan diet consists of four stages. Each phase of the diet you can eat a certain list of products. Add something to the list of products in any case impossible.
During the diet are allowed to eat oat bran. They are necessary in order to reduce the risk of constipation.
1 diet — "Attack"
The first phase of the diet lasts two to seven days, depending on the desired result. Called stage of the attack, because right now there is a sharp decline in carbohydrates and fats in the diet. Special products, promote the body to break down fats. Metabolism is accelerating and losing weight. During this phase, you can lose up to 4 pounds overweight. It is important to use only allowed 72 protein product.
Phase 2 diet — "Alternation"
This stage can last for weeks. The maximum time is not limited, and depends on the desired result. An average week, lost about 1 kilogram. Phase "alternation" is also called "cruise". The current 72 products added 28 vegetables.
Step 3 diet is "Pinning"
This step is necessary in order to strengthen the results already achieved. If, after the two step suddenly enter in the menu of many high-calorie foods, the weight will come back. According to the rules, which were developed by Pierre Dukan, the consolidation should take 10 days for every kilogram, which is lost in the past few weeks.
Phase 4 of the diet — "Stabilization"
Consolidation is proper nutrition. Time limits is not. Stage of "consolidation" should come to the stage, and way of life.
Menu every day diet
There are many free resources, which has recipes with pictures of people who are following the Dukan diet. Because of the huge table, with the allowed foods, you can create tasty and hearty meals.
Below is a sample diet every day diet. Skipping meals is not desirable.
The average duration of the first phase of the diet is 7 days. You can invent your own menu for the whole week and can be controlled in the following list. Each woman must decide what is more convenient in his case.
Monday:
- Breakfast — scrambled eggs and coffee.
- Lunch — burgers, chicken and yogurt.
- Snack — cottage cheese.
- Dinner — fish and seafood dishes and tea.
Tuesday:
- Breakfast — cheese pie, and tea.
- Lunch — meat soup with boiled eggs.
- Snack — yogurt.
- Dinner — burgers and tea.
Environment:
- Breakfast — bread, bran with cream cheese and coffee
- Lunch — fish cutlets.
- Snack a casserole with cheese.
- Dinner — baked meat and yogurt.
Thursday:
- Breakfast — scrambled eggs, coffee with salted salmon.
- Lunch — soup with bread made from bran.
- Snack — cottage cheese.
- Dinner — grilled chicken fillet and tea.
Friday:
- Breakfast — bread with bran, a ham, Turkey and coffee.
- Dinner — boiled beef tongue.
- Snack — cheese casserole.
- Dinner — boiled shrimp and tea.
Saturday:
- Breakfast — pancakes made of bran and tea.
- Lunch — soup with meatballs.
- Snack — cottage cheese pancakes.
- Dinner — fish stew and tea.
Sunday:
- Breakfast — poached egg and coffee.
- Lunch — soup with meatballs.
- Snack — yogurt.
- Dinner — meatballs and yogurt.
The second phase of the diet you can introduce some foods that contain carbohydrates. The step duration is chosen individually. Below are the food options for the week.
Monday:
- Breakfast — scrambled eggs and coffee.
- Lunch — burgers, chicken and yogurt.
- Snack — cottage cheese.
- Dinner — fish and seafood dishes and tea.
Tuesday:
- Breakfast — cheese pie, and tea.
- Lunch — meatballs, fish and a salad of cucumber, tomato and lettuce with lemon juice.
- Snack — yogurt.
- Dinner — burgers and tea.
Environment:
- Breakfast — bread made of bran salted fish, and coffee
- Lunch — vegetable soup with beef.
- Snack — pancakes with bran and tea.
- Dinner — baked meat, salad and yogurt.
Thursday:
- Breakfast — scrambled eggs with ham and coffee
- Lunch — soup with bread made from bran.
- Snack — cottage cheese.
- Dinner — bread with meat melted cheese and tea.
Friday:
- Breakfast — bread with bran, a ham, Turkey and coffee.
- Dinner — boiled beef tongue.
- Snack — cheese casserole.
- Dinner — vegetable stew with Turkey and tea.
Saturday:
- Breakfast — pancakes made of bran and tea.
- Dinner — stewed liver beef.
- Snack — cottage cheese pancakes.
- Dinner — fish stew with vegetables and tea.
Sunday:
- Breakfast — cottage cheese with yogurt.
- Lunch — soup with meatballs.
- Snack — yogurt.
- Dinner — burgers, fish and tea.
The third phase of the diet Ducane — "stabilization." The main diet about the same, but there are some nice add products. On Saturdays, you can add a glass of red wine for dinner. You can add any dessert. The most important rule — don't order desserts and alcohol should diet one or two days in a row. Times a day for one meal, you can add berries, one banana or nuts. One or two times a week for lunch or dinner, you can add side dish (rice, pasta). But cook all food should be without oil.
At this stage the diet is not designed for weight loss. Now the desired result would be obtained. It remains only to fix. Once a week you need to make protein a day for a week to "Attack". Pierre Dukan suggests doing it on Thursday.
The fourth stage means there are no restrictions. It is important to approach the process food effectively and do not eat too much. Preferably once a week to do fasting days and eat only products of the phase of "attack".