How Dukan's diet works - a menu for every day

Like any other protein diet according to Dukan, she has found her admirers who want to achieve perfection in her figure. Many stars have opted for this diet. This is a whole food system developed by French author Pierre Dukan, an experienced nutritionist who claims to be effective and sustainable in weight loss, while many rigid diets are simply useless.

According to Ducan, the weight will return over time as the body can accumulate fat as in reserve. As a result, there are even more fat cells, which begin to grow only with revenge and exponentially.

Working principle

So, the main point is the fight against obesity. According to nutritionist Ducan, the main thing is to force the body to consume subcutaneous fat after carbohydrates and fats are restored from the outside. The diet should consist exclusively of protein foods, cooked stewed, cooked with the addition of spices to speed up metabolism. In addition, be sure to drink at least 3 liters of water a day, and take oat bran on an empty stomach.

The principle of nutrition is a constant struggle with excess weight, reducing the caloric content of the child during the course. The obtained results need to be constantly strengthened, although there are no restrictions in the products. This should not be a mono diet as the body can break down quickly.

Moreover, the diet is quite diverse: vegetables, dairy products, meat, fish, that is, there are always many choices. You can eat until you are full. Overeating, of course, should not be. But you have to forget about banned products. Be careful with those who have limitations.

Temptation can only lead to the opposite results. It is necessary to include bran in the diet, add them to different recipes. They are great weight loss aids, ensuring that the body is quickly satiated by rapidly absorbing water. You need to eat less glucose.

Such a diet helps to reduce the content of calories in the diet, but you can not without physical activity to consolidate the results, visit the gym, walk 20-30 minutes a day, do gymnastics and exercises to gradually pump up the press to increase the load.

The diet should be rich in protein and, in Ducan’s opinion, with a fairly strict diet to be effective.

The essence of Dukan's diet

A gradual reduction in carbohydrates in the diet will lead to the fact that the body begins to deplete its fat reserves. The diet should contain only protein foods with the addition of spices to speed up metabolism and cooked only in cooked, steamed, baked form.

In the first phase of the attack, you need time to completely eliminate carbohydrates from your diet, and then gradually take them in, drink more fluids at least 3 liters a day. The scheme is developed in 14 days, and only discipline will help a person to submit to such a diet.

The diet should contain only protein foods with the addition of spices to speed up metabolism and cooked only in cooked, steamed, baked form

Stages of the child

1. Attack phase- this is the beginning of the departure of the first kg, the restructuring of the body into a new regime. The duration directly depends on the extra pounds. The first phase can be extended by as much as you need to lose weight, ie. approximately 0, 8-1 kg per day will disappear. In this case, the food should be only protein with the use of coarse grinding of bran to quickly saturate the stomach and burn the name of fat mass without destroying muscle. Include in the food the necessary cubes of broth with a low fat content, oat bran. At the same time run every day, aerobics.
2. Alternating phase,when the metabolism starts to work. The phase lasts up to 160 days by alternating protein and plant foods with various products: legumes, carrots, beets, spinach, cabbage, pumpkin, peas, corn, potatoes. You need to eat in moderation, but allow yourself to feel hungry. Muscle tissue processing can begin instead of burning fat. The proportion of bran at this stage can be increased to 2-3 tbsp. l.
3. Anchoring phasequite briefly, unlike an attack, it aims to retain the results achieved. At this stage you can lose up to 30 kg in 10 days if you include in the diet chicken, veal, fish, low-fat dairy products, offal, cubes of broth. The main thing is to speed up metabolism, so you need to eat oat bran about 1, 5 liters per day and do not forget to walk every day 20-30 minutes on foot, do aerobics classes. Food should help in rapid satiety and fat breakdown.
4. Stabilization phase,when the normal body has already adjusted and returned to normal. There is a habit of a new diet and fats are already stored in reserve, there is no sudden increase in body fat. The duration of this phase is 10 days, although Dukan advises to constantly adhere to such a diet, alternate the fourth with the second phase with the addition of fruit, berries, cheese (30% fat), starchy foods and small amounts of sweets on the diet. The intake of bran can be increased to 2, 5 tbsp. l daily, do not forget physical activity, aerobics 30 minutes. This phase must be adhered to at all times and there are virtually no dietary restrictions. Although some rules need to be followed.

Permitted and prohibited products

Each phase of the diet has its forbidden and allowed foods:

1. During an attack you can eat lean pork, beef, turkey, rabbit, poultry, beef, veal, ham, lean seafood, fish without tomatoes, fermented baked milk, yogurt, kefir, tofu cheese. The main thing is that the food is exclusively protein. It is forbidden to consume alcohol, food that contains carbohydrates and fats, ketchup, sugar. You can add a little spice and seasoning, do not forget to take the bran, add them to dishes. Drink 2 liters of clean fluid a day.
2. In the change phase it is allowed to salt dishes, add spices, condiments, ketchup, mustard (not more than 1 tbsp. L). Drink 2 liters of water, take the bran, increasing to 2-3 tablespoons. spoons. Food only needs to be cooked, baked, nothing can be fried. It is forbidden to consume fructose, sugar, alcohol. Only dry wine (one glass) is allowed.
3. In the consolidation phase, the intake of fruit, pork, lamb, bacon, whole grain bread, potatoes, lentils, legumes, pasta, unsweetened drinks, dry wine is allowed. Occasionally and moderately you can prepare a belly feast for yourself. Sweeteners are prohibited. Fasting days are good to organize at least once a week.

Dukan's diet menu

The menu should contain a large amount of protein and a small amount of carbohydrates. You can eat meat, eggs and fish, but only low-fat varieties. Especially in the attack phase, don't forget to take bran, which soothes the feeling of hunger.

So, the approximate menu for a week:

• Monday - oat bran with the addition of porridge, beef, roasted seafood.
• Tuesday - egg omelette, green tea, chicken in sauce, fish soup.
• Wednesday-slices of low-fat cheese, hibiscus green tea, soup with mustard sauce, hard-boiled eggs, chips.
• Thursday - low-fat yogurt, slices of ham, roasted chicken with spices, beef steak, herbs, garlic.
• Friday - crab sticks, scrambled eggs, sprinkled ham, grilled turkey. The main thing is not to pour a lot of vegetable oil.
• On Saturday - soft-boiled eggs, low-fat cheese, grilled seafood, chicken soup.
• On Sunday - pancakes with oatmeal, steamed fish with spices, chicken meatballs.

In the last phase of stabilization, you can take all these products as a basis and develop the menu yourself, not forgetting the days of fasting. Take only protein foods, and there are virtually no food restrictions. Although harmful products must be completely abandoned. Otherwise, the choice is huge.

This is a sample menu and snacks are possible. You can include any food in your diet, combine them from the list of recommended ones. The main thing is that the dishes are low in calories.

You can not limit yourself in the diet, the main thing is to limit carbohydrates and fats in food, which can lead to constipation

Recipes

There are many variants of Dukan recipes with a small amount of carbohydrates. These are soups, salads, omelets, pâtés, delicious sweet marshmallows, cutlets. You can’t limit yourself in diet. The main thing is to limit carbohydrates and fats in food, which can lead to constipation. Food should be purchased in advance so you don’t suddenly get hungry and change recipes throughout the week.

And here are some pretty simple recipes, for example:

Tooth bran tortillas: 3 tbsp. bran, 2 tbsp. l of kefir, 3 tbsp. l cheese, egg whites, pepper. Pour kefir over the bran and leave it to swell for 2-3 hours. Make dough and bake in a pan.

Fresh cheese casserole: low-fat cottage cheese, 1 egg, milk, sweetener, a little vanilla. Rub the cottage cheese with the egg yolks, beat the egg whites separately, add the other ingredients, carefully place in the oven and bake.

Cheesecakes with cottage cheese and the addition of oat bran, add 2 tbsp. l yogurt, 0, 5 cups, baking powder, vanilla, cinnamon, sweetener. Combine the ingredients, fry the cheesecakes in a pan on both sides.

Ducan soup, a great recipe for the attack phase, a kind of stew. It is unusual that it is cooked in a low-fat soup with the addition of eggs and herbs.

Pancakes with kefir: kefir (100 g), cottage cheese (100 g), chicken egg (2 pcs. ), Gluten (30 g), oat bran (10 g), salt and soda to taste, vegetable oil. Mix all the ingredients, finally add the baking soda, stir. Grease the pan with oil, fry.

Dukan čebureki: 250 g onion, chicken egg, salt and pepper. To mix everything. Make a dough, shape the pate and bake on 2 sides.

Coffee cake: oat bran (2 tbsp. L), cottage cheese (100 g), egg 3 pcs. , Coffee (1 tsp), soda 0, 5 tsp. Dissolve the coffee in warm water, mix all the ingredients and pour into the coated molds. Bake the muffins in the microwave, but don’t dry them too much to make the dough porous and airy.

Expected weight loss

This issue worries many women. Dukan's diet gives 100% results. The main thing is to stick to a diet plan and make it a part to speed up your metabolism. With fluid intake up to 3 liters per day and physical activity, you can lose 1 kg per day, for 3 days - up to 2 kg, for 10 days - up to 5 kg. The diet should be partial, 5-6 meals a day.

Skipping food is undesirable for the body. This will serve as a signal to re-create the stock of products in reserve. Remember to drink clean water.

Many women complain of weakness and headaches in the first days of the attack phase. If unpleasant symptoms occur, you need to reduce physical activity. Excess weight will gradually disappear, stretch marks and cellulite will disappear, the skin will tighten.

There is no need to bother with heavy diets. At Dukan you can eat delicious and healthy products. But you still have to give up sweets, chips, fast food. Protein foods cover the body's need for calories well.

You don't have to bother with heavy diets, according to Dukan you can eat tasty and healthy food

Advantages and disadvantages of diet

With proper adherence to Dukan's diet, the effectiveness will be visible in the first week. This is a good motive for many who want to lose weight with the possibility of consuming protein foods without restrictions. There is no need to count calories every day, and you can cook many different delicious dishes from a variety of natural products at an affordable price.

In the last stage, it is not difficult to compile a menu, but you have to maintain a diet for life.

Disadvantages include:

• Strict adherence to all rules and recommendations prescribed by Ducan, otherwise the expected results cannot be expected.
• Additional intake of vitamins to avoid problems with hair and nails, because the fruit is prohibited in the initial stages of the diet, as well as alcohol in any form. Only dry wine in small quantities is acceptable.
• You should also stop smoking.

Reviews

• First review: "I liked the diet, this information about it is relevant today. I want to continue to adhere to it, I hope for good results. "
• Another review: "Initially, constipation bothered me for a long time, I had to drink laxatives. Fruit should not be taken, otherwise the allergy will come out on the face. I advise you to drink more mineral water. There were no side effects in the attack. In general, I recommend diet, it works. "
• Third review: "In general, this way of eating is appropriate. The menu can be quite varied. I hope to pass the initial phase without problems and of course I try not to forget about physical training, walk more. I managed to lose 0. 8 kg per week. Let's seewhat will happen next. "
• Fourth review: "I've been looking for such a diet for a long time, I got acquainted with the first phase of the attack, I tried it. There are no weaknesses. I don't stop there. "
• Fifth review: "I lasted 10 days, at first it was bad, but I managed to lose 8 kg. I hope to continue in the same spirit and achieve acceptable results. I recommend adding lemon juice to salads to improve digestion and get rid of fat. "
• Sixth review: "The main thing is to adjust to the positive result of Dukan's diet, study all stages and allowed foods. Avoid hunger, you can bite between meals. There are no strict restrictions, and women like that. Many celebrities use it and are happy. Just looktheir skin and complexion. You inadvertently start believing that the diet really works. "