Before you begin, and food value characteristics of the organism, a physician about the compatibility of the DuKane diet and health status.
The first phase of "attack"
The period of limitation in the harshest terms. By establishing the necessary proteins and fat food diet carbohydrate completely completely.
At the initial stage the aim is to re-accelerate the metabolism and eating habits. The loss of 1-6 pounds.
For a long time to withstand the attack for a while 10 days is prohibited. Osteoporosis complications can cause kidney disease can cook the protein in the study of abuse provoke.
The Basic Rules phase "Attack"
No carbohydrate supplementation forces the body to fill its own energy reserves in fat storage.
To get the maximum effect artificially generated a lack necessary, in accordance with certain principles:
- the first step is definitely allowed to be consumed for a list of specific products;
- 1.5 tablespoons of any food along with çanakkale dandruff;
- follow the drinking mode;
- cooking and heat treatment on the moon for use on roads;
- practical exercise daily load (walking, jogging, Gymnastics).
Dukan diet allowed foods that are an "Attack":
|Meat||Turkey, chicken, beef, rabbit and offal|
|Fish||Fresh and smoked|
|Milk, eggs||A fat-free option|
Initially, some products not to use, even some herbs are added. Let's olive oil (1 teaspoon) or a handful of nuts.
Menu of the phase "Attack"
Drunk half an hour before normal meal 1 cup of liquid gas. With food used 1 tablespoon of Bran (oat, cocoa extracts, wheat). Spare pushdown baking bread for Dukan.
A sample diet for a week:
|A day||1. food intake||Snack||2. food intake||Snack||In the evening is always the answer|
|Monday||Eggs, 100 g curd, fruit compote||Yogurt, half a tablespoon of Bran||Soup, meat, wholemeal toast||One cup yogurt 0%||Any fish steamed in the oven|
|Tuesday||An omelet, a slice of sirloin, black tea||Curd cheese||Chicken cutlets – 2 slices of black bread||Yogurt – 200 gr||The turkey in the oven|
|Wednesday||Duhnovsky leaf roll, Cheesecake, Tea-Yesil||Weight 120 g cottage cheese||Pamukyer mAh. Ear, 2 small bread trubnye||Stick Capricorn||Garlic rabbit|
|Thursday||Coffee||Weight 110 g soft cottage cheese||In the oven the breast, yogurt, dried toasted||Mint drink||Eggs and ham|
|Friday||2 boiled eggs, herbal tea||0.5 tbsp of yogurt Bran||Boiled shrimp – 300 GR||Lor||Soup and dumplings|
|Saturday||Oatmeal cookies, fruit drink||Lor||Boiled eggs||Baked milk – 250 gr||Meat fish meat|
|Sunday||Cottage cheese casserole, stewed||Cheese curd||Pike soup||Milk||Beef, garlic|
Attack weekly menu
lunch is always the answer
in the evening is always the answer
omelet 2 eggs with milk and grassy, a ham sandwich, coffee
nonfat yogurt – 150 gr
lemon and garlic baked chicken fillet – 300 GR
any fish – 300 g yogurt – 200 gr
leaf roll, Cheesecake, Tea
oat bran with milk porridge
oat bran muffin
baked turkey meatballs
boiled eggs, coffee
key lime pie yogurt
mackerel, cooked in white wine
protein whipped sweet, mint tea
red fish omelet roll hair
a sandwich with ham, boiled eggs, tea
veal chops steam
pamukyer mAh. salmon ear
leaf roll, cheese omelet
chicken breast in the oven
soup with ground beef
sweet curd cheese
poached salmon fillet
eggs and ham
fish cake, tea
meat, whole wheat bread with oatmeal
Capricorn salad with chopsticks
pamukyer mAh. ear salmon and poached eggs
- Breakfast – chicken, waffles, yogurt.
- Lunch always, the answer is tomato soup and seafood, Yesil tea.
- Afternoon tea – cottage cheese casseroles, yogurt.
- In the evening always the answer – chicken and broccoli casserole.
- Breakfast – pancakes, coffee.
- Lunch is always the answer – soup, dumplings, tea.
- Afternoon tea – leaf roll, cheesecake, yogurt.
- In the evening always the answer – egg dumplings, fish liver.
- Breakfast – omelet with vegetables, coffee.
- Lunch is always the answer – baked sea bass, grilled vegetables
- Afternoon tea – yoghurt, dandruff.
- In the evening always the answer – spinach pie and eggs.
- Breakfast – tuna roll plate.
- Lunch is always the answer – pamukyer mAh. ear tea.
- Afternoon snack – pancakes and cheese.
- Always in the evening, the answer is – cooked mussels.
- Breakfast – vegetable stew with egg
- Lunch is always the answer – grilled meat, tea.
- Afternoon tea – yoghurt and bran bread.
- Always in the evening, the answer is cheese souffle with pumpkin.
- Breakfast – scrambled eggs with salmon, diluted fruit juice.
- Lunch always, the answer is chicken broth soup, tea.
- Afternoon tea – yoghurt, dandruff.
- Always in the evening, the answer is – turkey meatballs.
- Breakfast – cottage cheese casseroles, coffee.
- Lunch is always the answer – soup, cauliflower and Yesil tea.
- Afternoon tea – Capricorn hair roll.
- In the evening always the answer – pumpkin pie, chicken.
- Omelet breakfast – homemade eggs, lean ham, Yesil tea.
- Lunch is always the answer – pamukyer mAh. red ear fish.
- Afternoon snack – milk, cottage cheese.
- Always in the evening, the answer lean beef, Rooster, yogurt.
- Breakfast – 2 slices on Yesil coffee or tea.
- Lunch is always the answer – grilled chicken with herbs, milk, skim.
- Afternoon tea – cheese casserole skim natural yoghurt.
- In the evening always the answer chops, ground beef, herb tea.
- Breakfast – cheese, chamomile tea.
- Lunch always, the answer is – Grain Oat Bran, Yesil tea.
- Afternoon tea – cheesecakes ricotta, natural yoghurt.
- In the evening always the answer – fried sea bass, herbal tea.
- Breakfast – poached chicken, coffee or tea.
- Lunch is always the answer – pamukyer mAh. ear different with fish, mint tea.
- Afternoon tea – soy cheese, Yesil tea.
- In the evening always the answer – salad "Mimosa", decoction, rosehip.
- Breakfast – cottage cheese casserole citric, natural yogurt.
- Lunch is always the answer – a light soup with quail, herbal tea.
- Afternoon snack – Bran pancakes, yogurt.
- Always in the evening, the answer is the lean pork meat, milk.
- Breakfast 2 boiled eggs or omelet, coffee or chamomile tea.
- Lunch is always the answer – beef, veal, mint tea.
- Afternoon tea – cheese, natural yoghurt.
- In the evening always the answer – hindi juice, milk.
- Breakfast cream cheese, wheat, milk.
- Lunch is always the answer – pamukyer mAh. ear salmon, chamomile tea.
- Afternoon tea – oatmeal, Bran, milk.
- Always in the evening, the answer was squid, tofu, yogurt.
Whatever the fault, let, seven a diet that is unnecessary and brings the logical conclusion of the banned products yourself? Duke, in many cases, not despair and a loyal following tactics:
- the next 2 days to make a protein;
- if a malfunction, the phase of "Attack", extend it to 2 days;
- to improve daily water consumption 2 liters;
- sleep more than usual;
- a daily walk should be at least an hour, the next 3-4 days;
- limit your salt intake.
To prevent failure, some important rules to remember:
- in stages "Cruise" and "Stabilization" the weight is going slowly, but that's not an excuse, unhinged and hope for tomorrow, incredulous obtained a desired shape;
- the entire period should be allowed in the diet and just eat what's available is always at your fingertips;
- don't blame yourself because he was never blocking a sense of guilt often leads to the seizure.
Which must be broken immediately improve the facilities, physical activity, and reward yourself for any victory and achievements, it's more fun. Diet the yield depend to a large extent, will, let, against, any place, and continue to lose weight even after the malfunction.
For every day the menu: Dukan diet table
Pierre Dukan protein diet is allowed to use certain food groups all at different periods of time. Here's the table with the recommendations of food. Consume and combine them together in any way, not fried dishes, to choose a better cooking method cooking or extinguishing.
It starts with a diet rich in protein, attack, Body, pure protein. At this stage to eliminate any products that contain carbohydrates, but diets according to the rules you can use it as a condiment, onions (1 pieces), garlic.
|Meat||Any bird, veal, offal, rabbit meat, bacon without fat||Goose and duck meat||Any cooking oil except for the method of cooking|
|Fish||All varieties canned in its own juice, smoked fish and rarely stick Capricorn||Canned butter|
|Seafood||All, without exception,|
|Milk and milk products||With all the fat content 1.5 %||Milk and dairy products, high fat with sugar and additives|
|Eggs||Unlimited amounts of protein, egg yolks 3-4 pieces per week|
|Beverage||Water, tea, coffee, chicory||Fruit juices, lemonade||Tea and coffee, wind, water, at least 2 liters a Without Gas|
|Spice||Onion, soy sauce, greens, tomato paste, lemon juice, salad||Leek|
|Other products||Shirataki noodles, 1 tbsp of vegetable oil .l. flax seeds, tofu, Seita, and goji berries|
Daily menu including all the products of the previous table. In the days of protein you consume them. On protein and vegetable days, you can add this:
- Yesil any leafy salads;
- Yesil beans;
Consuming herbal products in the period of this phase, low-sugar and starch. Should not be used for potatoes, beans, corn, pasta, avocado. One what foods are allowed salads, lemon juice or a little amount of oil, stew or bake them. In daily usage, 2 tablespoons of oat bran should be increased
|Fruit||Any prohibited except||Grapes, bananas, dried fruits, cherry, sour cherry||200 g / day|
|Cheese||Low-fat – 15%||40 g|
|Products with high starch content, and||Potatoes, beans, rice, pasta, etc.||150-200 g per week 1|
|Semolina||Grecia and rice||200 grams rice, 150 grams of|
|Meat||Pork, beef, bacon, Lamb||1-2 times a week|
|More||Marshmallows, mayonnaise||2 times per week, a very small amount|
At this stage, the need to consume, every day, on an empty stomach at least 2 l of clean water 2 tablespoons of oat bran and
In the third stage, dietary protein restrictions, there's almost none of. To maintain normal weight but you have to give up foods that are high in sugar and starch. More precisely, the diet to join them, but extremely rare – 1 servings a week. Combine cooking oil products to prepare for it in any way.
To stabilize the phase, the basic fibrous remains of the diet food recommended by consuming vegetables, fruits and a limited number of grains. Protein fasting during the days that you should definitely do 1 a week.
Stability – this is not a scene, is limited to a period of time. After the previous 3 stages to revert back to a familiar diet. But it should be preferred fresh vegetables and protein products. Should limit consumption of starchy foods, bread, pasta, fatty meats, cheese and cereals.
For weight loss quickly recovered, have do sports, walk and lead an active lifestyle in the fresh air. Protein attack day once a week to make sure unloading menu's. Every day, consume 3 tablespoons of oat bran and drinking on an empty stomach needs to comply with the mode.
Achieve faster results for a weight loss diet Pierre Dukan needs to be a special emphasis during motor activity. The execution is simple exercise, daily walking and cycling positive health affect of people to lose weight and externally
Trim shape that provide hiking, gym. You can do 3 times a week. Use every opportunity to give move up. Will work on the texture of a Nov occurs rapidly slimming, and calories burned faster, split lipid deposits.
The final phase of the Dukan diet all other less important non. Hard and already achieved the correct weight, but this phase of "Stability" to provide the whole save her life.
Too little rules and suggestions here already, and they are quite simple and do not require much effort. To maintain the correct body weight should be:
- Never eat, only a slight saturation.
- To be consumed 3 tablespoons of oat bran every day
- Drink at least 2 l of liquid a day's wages to watch
- To edit a pure protein day every week
- Lead an active lifestyle – walk, walk, give up, lift, move more.
At this stage the attenuation of the banned products are already small enough, and quite easy to tolerate their lack of. First of all, this sugar and fructose. At the beginning of "stability" discourage the body sweet and it's just not necessary, it is still accustom him.
When choosing meals that need allowable the following rules:
- any number of vegetables that can be consumed;
- one serving of fruit a day (e.g., an apple, a plum or two a palm);
- cheese – solid low-fat varieties, except for goat cheese and moldy;
- meat low – fat kinds;
- bird – skin without, the best a portion of the Tenderloin;
- dairy products – low fat and lactose content;
- limited amounts of salt;
- bread – rye, whole grain, no more than 100 grams;
- starch products – at most, two days;
- daily rate Bran – 3 tablespoons
If all the previous phases Dukan Diet complete, accurate, then 4. in step the body has already re-a new working mode, active holiday calories aren't producing, fat stores, learn like a useful article.
In the stage of "stability" of transition, eating healthy and full to get rid of harmful eating habits: a tendency to eat, seizures, stress, etc.
Finally, phase stability and eating right and try to stick with the basics, freeing you to spend the day on a regular basis, stomach, respect, Dukan diet norm. Most importantly, use patience and "eating garbage". Numerous proteins, including the diet to build and strengthen every cell in the human body. If you obey the rules prescribed for each phase, I will forget about them forever outside of time visible results you create new habits and more weight.