The Dukan diet: menu for the week, and each and every day

The Atkins diet

The desire to have a slim body, many of us are pushing for the food. We restrict ourselves to the food, to remove from the diet all harmful, and the beloved, are constantly hungry, you of calories. There are a lot of ways, but it is one of the most efficient in the world, recognizes the power of the system developed by the Dr. Dukan diet. This diet is aimed at losing weight without the hunger and the severe restrictions on food.

The basic principles of the diet

Not counting calories. The author of the diet has repeatedly said that in order to reduce the intake of calories will not lead to a good thing, because there is quite a few in excess of daily calorie rate, as the pounds begin to return. A doctor-designed food system provides, for burning fatty tissue, and the cessation of its accumulation.

The lack of hunger. Try to limit the number of servings or portion sizes the stomach of a person, which is usually perceived negatively. Pierre Dukan bans, in order to be limited in the diet.

A large selection of products are available. You can choose what to eat from the allowed list, what meal to cook. Even those who do not wish to restrict the meals there, the menu has a good selection.

It is important that you know that diet has no restrictions: dietary requirements there is no need to eat just a chicken breast, or oatmeal. In the Dukan diet order to the hundreds of approved products.

Deliverance from temptation. Prior to the start of the diet, you will need to remove all of the forbidden food: sugar, sweets, and buns, ketchup, and mayonnaise, and so forth. Adhere to the method of the power, and the Seeds more easily, if the eyes do not come across the tempting harmful Treats.

Stand is optional. Oat bran is required for day to day use of the product. They help to rid the body of toxins and remains of food and produce a feeling of satiety.

Phase

what can I eat on the Dukan diet

Pierre Dukan is split all the way up to the slender line of the four stages (phases), which is responsible for the set occurring in the body processes. The allowed foods list changes, and it is adjusted based on the phase of the diet.

1. step. The attack

This is the most difficult, yet this can be linked to a stage in which the change of the carbohydrates of the food protein. During this period, you will begin the process of active burning of body fat. The duration of the phase depends on the amount of weight that is going to get rid of it. The higher the value, the more turns around the stage. So, in order to get rid of 15 kg, the attack is enough to keep the five (5) days, and if you are going to need to clean about 30 kg, then the phase will last for up to 10 days. It is important to note that more than ten days, the attack phase can last but not least it is the maximum allowable period of time. On the stage, you can eat the 72 of the product, it is a good idea. The dishes can be stewed, boiled, steamed, oven or on the grill, fry oil-free. The diet enables an unlimited number of meals, and all of the sizes of the dishes. The purpose of phase is to start metabolism. The body at this time to put a stop to that, no carb, and it starts to spend fat reserves.

2. step. Cruising (iron)

The long-lasting phase, usually lasting from 2 to 6 months. At this stage, it is necessary to alternate the protein days with protein and vegetables. Change can be anything: 1/1, 2/2, 3/3. The point is that in a day, two, three, or more), eat the protein and in exactly the same way in the days of protein and vegetables. This change is necessary in order to prevent the depletion of the body due to deficiencies and excess of protein. The phase lasts for as long as the scale shows the desired weight.

Step 3. The consolidation (or consolidation)

At this stage, there is a gradual return to a normal diet. The purpose of the phase is to consolidate the results achieved and don't let the lost weight back on. The phase duration is calculated as follows: 1 dropped pounds – 10 days at the end. Thus, there is a loss of 10 kg, the phase of which lasts for 100 days, and the 30 kg – full 300. However, in contrast to the stage of the cruise of the adherence to the rules of the tender, at this stage of the diet, because the diet of the back of the carbs and harmful Treats, such as cakes and pastries.

Step 4. The stabilisation of the

The last stage is to finally return to a normal diet, but subject to a few rules:

  • drink at least 2 litres of water a day;
  • a long walk in the fresh air;
  • a good physical activity with the regular fitness training, fitness training, or simply as a morning activity);
  • the regular fasting days,
  • daily use for 3 tablespoons of oat bran.

Allowed foods

useful products for ducane

As described above, each phase of the diet, corresponding to the lists of eligible products. In the following we list the main points.

Of the meat. You'll be able to eat Turkey, chicken, rabbit, beef, veal, ham, and pork. You are not permitted to drink the goose and the duck. In the consolidation phase in the diet can introduce lean pork, lamb, bacon.

The fish and seafood. The fish may hold any of the, and the river and the sea. The same goes for the seafood, without limitation. Smoked fish, crab sticks are allowed only in small quantities. Canned food, it is possible to opt for just a natural, oil free of charge. In the oil – impossible.

Milk and other dairy products. You can milk with a low fat content (1.5 %), licensed, cheese, yoghurt, kefir, fermented baked milk, cottage cheese. It is important that the products do not contain added sugar.

Vegetables. May be used in the second stage. A list of acceptable vegetables is really high, as well as cucumbers, tomatoes, cabbage, carrots, beets, zucchini, lettuce (all kinds), spinach, celery, radishes, turnips, pumpkins, and more. Banned protein crop, potatoes, corn, avocados, sweet potatoes. However, at the stage of determining the rates of interest may also be included in the diet.

The fruits of the. Forbidden, such as bananas, cherries, sour cherries, cherries, wine grapes, dried fruit. Everything else is allowed.

The price of eggs. You can, and should, but on the chances of protein. The consumption of egg yolks should be minimized.

Bread. Went to the third stage. You will be able to eat a whole-grain, wheat-rye.

Drink. Allowed to drink tea (green, black, herbal), coffee or chicory, pure water, mineral water.

To the other products. At all stages it is allowed to add in food, such as onions, garlic, tomato paste, Basil, fresh & dried herbs, soy sauce. The phase of a turn this is expanding the mushrooms, and the vegetable oil. From the stage to the recording, you can eat cheese, salads with mayonnaise, desserts (cakes, cookies, etc.).

Pierre Dukan claims that his diet is the weight you can go back to just the lazy people who don't want to follow the simple rules of the diet. The effectiveness of the method is confirmed by a lot, but it is also important to remember that this is a method of loss of weight have contraindications, so before you make a decision to do weight, you should make sure that the diet does not harm the human body. But watch your diet, you'll need to do so. The food must provide energy for the body.