The name of nutritionist pierre Dukan it is known outside the borders of his native country. Among its customers there are eminent of the star. More than 15 million people around the world have been able to get rid of excess weight, using the method Dukan.
The neurologist by profession, Dukan has addressed the issues of food, when one of his friends needed help in the fight against obesity. Specially designed diet has given a remarkable result: in just 5 days by eating the protein of the food and the water, the patient has shed more than two kilograms, and in the next 3 and a half days. This marked the beginning of the career of dr. Dukan nutritionist. More than 30 years of practice have confirmed the efficacy of the invented systems of power.
That is the essence of the Dukan diet? In fact, not only to lose weight, but to maintain in the future the weight within the normal range. (The lack of most of the other diets: once you allow "the truce", released kilograms to win again, reducing to nothing all the efforts.)
Low carbohydrate with a high protein content of the Dukan diet does not impose limits on the amount of eat on the day of the meal — therefore, you are not going to be haunted by the feeling of hunger or guilt for every eaten morsel. However, the charter has to be revised and to include in it primarily on protein products, of which it is possible to prepare a delicious and nutritious lunch.
Phases of the Dukan diet: 4 step to the ideal of the silhouette of the
In his method of pierre Dukan offers four consecutive of the phase (phase), each of which has its own characteristics. The first two phases help you lose weight and get back to normal weight, the third and the fourth phase allow to fix the effect.
Basic foods for the Dukan diet:
- Meat: beef, veal, offal, poultry, lean bacon;
- Fish and seafood;
- Chicken eggs and quail;
- Free of oils, dairy products;
- Cheese tofu.
The list includes 72 of the product, which you can prepare any dish. It also allows you to bother cooking spices and herbs, use the salt and the mustard in moderate amounts. Another food to consume, you can not. Every day you should drink around 1.5 litres of fluids (water, tea, coffee).
The first phase (phase) — "the Attack"
The struggle with being overweight begins with "attacks". In this phase you can eat only products that are rich in protein, because they have a very complex structure, and in its digest by the body spends a lot more strength and calories that these products contain.
Approximate menu "Attack" on the day of:
- Breakfast: omelette of three proteins of the eggs and the skim milk powder, a piece of fish, tea or coffee.
- Lunch: beef or chicken boiled or baked with herbs.
- Snack: prawns, mussels and other shellfish, a slice of cheese.
- Dinner: fish, yogurt or fat free kefir.
During this time there is a weight loss of 1.5 to 4 kg
The second phase — "Cruise"
In this phase (which is often also called "the stage of the alternation") to 72 protein products are added 28 species of vegetables — total in the sum you can eat à la carte because of 100 different products.
It allows you to consume cucumbers, tomatoes and any type of vegetables low in calories in cheese, boiled or baked form, necessarily also on the table must be present in the bran. Excluded are grains and vegetables, contain a high amount of carbohydrates: for example, potato, corn, peas.
Prepare all of the dishes that do not limit the frequency of intake of food or total of this kind of buffet. The only condition is to alternate proteins and vegetables through 3-5 days.
The loss of weight in the second stage is 1 kg a week.
The third phase — "Consolidation"
With the phase of "Consolidation" (also sometimes referred to as a "Fixing") begins the gradual return to the diet, which was before the diet. 100 products are added to the bread, pasta, potatoes, rice, oil, fruits (except grapes and bananas), sweet. Every day you need to eat 2-3 tablespoons of oat bran and 3 tablespoons of honey. One day a week should be given protein.
Approximate menu of the day:
- Breakfast: a Cup of yogurt, or 200 g of cottage cheese, a piece of boiled or baked chicken, boiled egg, tea.
- Lunch: lean fish, stews of vegetables, tea or coffee.
- Dinner: vegetable soup, grilled meat.
The duration of the phase depends on the amount of kilos to do this, it could be restored: if 5 kg to 50 days, if 10 kg of 100 days. In addition, for every 10 days can get rid of more than 1 kilogram.
The fourth phase — "Stabilization"
During the phase of the Dukan diet includes authorized products in the first phase ("Attack"). As confirmed in the practice of dr. Dukan comprehensive plan provides not only the release of the pounds superfluous, but also help to maintain the good shape, with the condition that you are going to maintain a proper diet and lead an active lifestyle.
This phase consists of three steps:
- once a week, still protein to your diet (as during the phase of "Attack");
- eat 3 tablespoons of oat bran a day;
- prefer the stairs to elevators (more than walking).
Approximate menu of the day:
- Breakfast: yogurt or a slice of white cheese 200 g of ham or cooked hard-boiled eggs, coffee or tea.
- Lunch: protein snack — sticks, crab sticks (surimi), chicken pate, salmon or other fish. For dessert, a yogurt or white cheese.
- Dinner: it is similar to the morning.
The interruption during the Dukan diet
Despite the fact that the Dukan diet menu allows you to diversify, sometimes, the women who sit in it, occurs a deviation of the programmes. Often, this happens because it is difficult all the time to keep within a plan or hunger reaches there, where there is a possibility to prepare a dish of food allowed.
What to do if there has been interruption?
- First of all, do not despair and keep the positive view of things.
- Return to the previous mode, and prolong the diet for a few days.
- The next 1 or 2 days, carefully follow diet of the fiber.
- More than drinking.
- Get enough sleep.
- More go in the open air.
One of the positive features of the Dukan diet — recipes to it, there is a great deal! What that will allow you to cook a wide variety of delicious simple dishes in accordance with the set of products allowed to be one or the other phase.
The pros and cons of the Dukan diet
Advantages of Dukan diet:
- it is more effective than other diets;
- is safe and does not cause of the stress situation;
- it is not necessary to maintain a rhythm of hunger and counting calories.
Disadvantages of Dukan diet:
- seafood to some it seems expensive;
- the imbalance of the diet may be the cause of the scarcity of vitamins and minerals;
- it is not suitable for vegetarians.
The Dukan diet: being thin is easy!
The results of the Dukan diet satisfied with many representatives of the beautiful half of the that could without exhausting fasting to deal with the excess fullness. Of course, make an effort to de — magic in the world is there. But if you want to buy the slender figure of the well-tested methodology — it is possible, it is worthwhile to pay attention to many comments on the Dukan diet! The positive evaluation is given not only to women, but nutritionists recommend this diet to their patients.
Join us, and that slender women!