The Dukan diet is one of the most popular ways of losing weight. This game has been developed by a nutritionist from France, Pierre Dukan. The essence of the diet is eating only the allowed foods in any quantity.
The basic principles of the Dukan diet
The basis of the diet is in accordance with the methodology of Pierre Dukan is a certain limitation of some nutrients. In particular the reduced consumption of carbohydrates and fats. The power is moving in favor of the protein. As such, they have restrictions on the amount of food consumed no. Or, is happiness? Eat as much as you want and lose weight. However, the lovers of the chocolate, sugar, biscuits, sugar and sweets are more and more difficult. Since all of these products should be excluded from the diet.
It has long been known that protein is the primary building material for the muscles in the human body. Its meaning in any way and can not be underestimated. The protein content is 80% of the non-essential amino acids, and 20% of the amino acids, to synthesize, that is, the body is not able to. However, the 20% that are in a variety of different types of products. This is the reason why it is important to eat a variety of protein products. Then, the body will get a complete set of amino acids, which are essential for the body.
An important difference from the other diets is the existence of clear stages. To break them in and make them flash in any case impossible. Dropping weight with four diet phases:
- Attack.
- Turn.
- Stabilization of the.
- Of the consolidation.
The first two components clearly aimed at reducing the body weight. The last two, it helps to fix the result of a long period of time. In the complex, it is helpful to avoid the effect of the "yo-yo".
The effect of the "yo-yo", it is likely to be through the diet, make a return not only to the original weight but add a couple of extra pounds.
The pros and cons of the diet
It is necessary to say about the undoubted benefits of the diet. If it is carried out in accordance with the rules, the extra weight doesn't return. The new weight remains at a constant level for a long period of time. The main rule of thumb is that after the diet you can not immediately begin to eat everything that comes handy. You'll need to follow the recommendations of the diet.
Plus, the 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 to the limitations of, for example, all of the mono-diet. The weight loss of hunger, does not appear dizziness, and fainting.
However, it is important to mention the cons of the Dukan diet. A few, however, are the following:
Prior to the start of the diet, it is important that you consult with your health care provider. All of the diets, there are contra-indications.
- A very high burden on the internal organs. This is especially true of the kidneys. A large formation of ketone bodies, protein-based products should immediately be removed from the body. The main burden here is on the kidneys. If it is not contained in the blood plasma may increase the concentration of the ketone bodies.
- Weight loss can taste the acetone in my mouth. Feeling a bit worse.
- The protein content in the diet can lead to constipation.
- In addition, the significant decrease in fat consumption can have a negative impact on the health of women.
Also, your doctor should talk about the vitamins. If you limit the consumption of certain products, along with them, they will cease to be the nutrients that the body needs.
The food rules at each stage of the Dukan diet
As mentioned earlier, the Dukan diet consists of four phases. At the end of each stage of the diet, you can eat some of the products. What to add to the list of products or, 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 of the diet phase — "Attack"
The first phase of the diet, which lasts two to seven days, depending on the desired result. Called the stage of invasion, because right now there is a sharp reduction of carbohydrates and fats in the diet. The specific products stimulate the body to break down fat. Metabolism is accelerating and losing weight. At this stage, you can lose up to 4 kilos of excess weight. It is important to use only the allowed 72 protein product.
Phase 2 of the diet — "Changing"
This phase can last from a couple of weeks. Most of the a period of time which is not limited and depends on the desired result. In an average week, losing around 1 kilogram. The phase of "alternation" is also referred to as "cruising". The existing 72 products added 28 vegetables.
Phase 3 of the diet is a "Snap"
In this phase, it is necessary to consolidate the results already achieved. If, according to the two-stage process, that you suddenly enter into the menu a lot of high-calorie foods, the weight will come back. In accordance with the rules, which were developed by Pierre Dukan, the consolidation should last for up to 10 days for every kilo that has been lost in the past weeks.
Phase 4 of the diet — "Shake"
The stabilization is of a proper diet. The time limit is not there. The phase of "Stabilization" must not become a stage, and life-style.
The menu for each day of the diet
There are plenty of free resources where there are the recipes with the pictures of the people who followed the Dukan diet. Due to the large table of permitted foods, you can create a delicious and hearty dish.
The following is a sample diet for each day of the diet. Skipping meals is not desirable.
On average, the duration of the first phase of the diet is 7 days. You can invent your own menu for the week, and you can lead the way to the bottom of the list. Every woman has to decide what is more convenient in its own way.
Monday:
- Breakfast — scrambled eggs and coffee.
- Lunch — burgers, chicken, and yogurt.
- Snack — cottage cheese.
- Dinner — seafood and tea.
Tuesday:
- Breakfast — cheese pie, and tea.
- The lunch — meat for the soup with the boiled eggs.
- Snack — yogurt.
- Dinner — burgers and tea.
Environment:
- Breakfast — bread, bran with cream cheese and a coffee
- Lunch — loin of the fish.
- Snack casserole of cheese.
- Dinner — roast meat, and yogurt.
Thursday:
- Breakfast — scrambled eggs, coffee with salted salmon.
- Lunch — soup with bread from the bran.
- Snack — cottage cheese.
- Dinner — chicken fillet on the grill, and tea.
Friday:
- Breakfast — bread with bran, with ham, Turkey and coffee.
- Dinner — boiled beef tongue.
- Snack — cottage cheese, for burning.
- Dinner of boiled shrimp and tea.
Saturday:
- Breakfast — pancakes made from the bran, and tea.
- Lunch — soup with meat balls.
- Snack — cottage cheese pancakes.
- Dinner — fish stew and the tea.
Sunday:
- Breakfast — poached egg, and coffee.
- Lunch — soup with meat balls.
- Snack — yogurt.
- Dinner — Turkey meatballs and a yogurt.
In the second phase of the diet you can introduce some of the foods that contain carbohydrates. The phase duration is selected on an individual basis. Listed below are the food options for the week.
Monday:
- Breakfast — scrambled eggs and coffee.
- Lunch — burgers, chicken, and yogurt.
- Snack — cottage cheese.
- Dinner — seafood and tea.
Tuesday:
- Breakfast — cheese pie, and tea.
- Lunch — meat, fish, and a salad of cucumbers, tomatoes and lettuce with lemon juice.
- Snack — yogurt.
- Dinner — burgers and tea.
Environment:
- The breakfast — the bread of bran, with the salted fish, and coffee
- Lunch — vegetable soup with beef.
- Brunch — pancakes from bran, and tea.
- Dinner — roast meat, salad, and yogurt.
Thursday:
- Breakfast — scrambled eggs with ham and coffee
- Lunch — soup with bread from the bran.
- Snack — cottage cheese.
- Dinner — a loaf of meat, with melted cheese, and tea.
Friday:
- Breakfast — bread with bran, with ham, Turkey and coffee.
- Dinner — boiled beef tongue.
- Snack — cottage cheese, for burning.
- Dinner — vegetable stew with Turkey, and tea.
Saturday:
- Breakfast — pancakes made from the bran, and tea.
- Dinner — stewed beef liver.
- Snack — cottage cheese pancakes.
- Dinner — fish stew with vegetables, and tea.
Sunday:
- Breakfast — cottage cheese with yogurt.
- Lunch — soup with meat balls.
- Snack — yogurt.
- Dinner — burgers, fish and tea.
The third phase of the diet Ducane — "consolidation." The main diet is almost the same, but there are some nice add products to it. On Saturday, you can add a glass of red wine for a dinner party. You can add any dessert. The main rule — do not bring a dessert, and alcohol in the diet of one or two days in a row. Times a day, and one of the dishes, you can add the strawberries, one banana, or nuts. There are one or two times a week, for lunch or dinner, you can add side dish (rice, pasta). However, the how to cook all of the meals must be kept free of oil.
This phase of the diet, which are not designed for weight loss. Now, the desired result is to be obtained. It remains only to fix it. Once a week is all you need to do a protein day, the day of the week, the "Attack". Pierre Dukan suggests that to do this on a Thursday.
The fourth stage means no limit. It is important to approach the process the food effectively and do not overeat. If possible, once a week, do the fasting day and eat only the products of the phase of the "attack".