The world-famous Professor Doukhan received, creating a unique system of power – the Dukan diet. Developed daily menu, you can see its first results after a short period of time. Table ready-made recipes every day and clear a diet to make the right.
What is the Dukan system
All paid 4 stages, the duration of which is determined individually. Thanks protein the attack, the first step, accelerates the metabolism of the body and in the process triggers the destruction of the fat mass.
The diet does not include starvation. The author is the diet believed that the body needs proteins, which form its Foundation. Carbohydrates Ny, ny restrictions fats belong to, which must be followed for more than 3 months.
Principles Of Dukan
The principles that form the basis of diet pills, which are mandatory throughout the diet and perform on a daily basis:
- Building a diet scale according to the power;
- Water — 1.5 l;
- Bran, oats — 4 tbsp (drinking water);
- Walking 30 minutes a day;
- Vitamin preparations.
Advantages over other diets
Diet has a number of advantages:
- No need to fasting, because you can eat protein foods always.
- An immediate result.
- You can lose weight quickly.
- Reduce body fat without damaging muscle mass.
- Hair and nails strengthen grow and better.
- The result is easily held, thanks to the recommendations of professionals.
The shortcomings of the system
Still, there are some disadvantages:
- Not forbidden freedoms quantity and food frequency intake.
- Eating protein too much problems can be full of certain organs.
- The absolute and the exclusion of fat from carbohydrates.
How long diet
The duration of each phase of the diet is directly proportional to the weight we want to drop.
So, for example, you can lose 10 kg, paid the first phase of 3 days, respectively, 50 days and the second, third, and last up to 100 days. Such as weight gain and increases the time for each stage.
BMI
Body mass index (BMI) is the most important assessment of the level or English excess weight in the body. Experts say that it is correctly calculated BMI is based on success in the subsequent process of weight loss.
Chapter Dukan diet less curve on the very last variation on weight change during the six months. Food list, in turn, implies the adjustment of the excess weight.
The preparatory phase
First, men need to limit salt and sugar in your diet. So, this stress reduces their complete removal in the first stage. Nutritionists advise to take bread and white pastries. They can be easily replaced by other products.
The main component is water, which are located close to the analysis. Coffee, soda should be excluded, replacing them with plain water or natural tea. Preparatory stage After, and thoroughly strengthened my knowledge of the power system, a man must cleanse the body.
1. Phase "Attack"
The initial stage of Ducane diet sufficiently rapid development of the title.
The menu each day is offered to use protein products (see. the table below). To remove their restrictions on amount of use. The bet has been placed and fats carbohydrates.
Allowed foods
The permitted number of products:
- Tea;
- Sweeteners;
- Milk powder 1,5 % — 4 tbsp;
- Cocoa is not higher than 14% fat, 1 tsp;
- Starch – 1 tbsp;
- The flavors of the food;
- Gelatin;
- Wheat bran – 1 tablespoon;
- Leavening agent;
- Bow;
- Lemon taste;
- Bouillon cubes with no fat;
- Cumin;
- Green;
- Vinegar;
- Vanilla;
- Mustard;
- Salt – 0.5 tsp a day;
- Cinnamon.
Prohibited products
What should never be on the table:
- Sugar;
- Alcohol;
- Oil;
- Fats;
- Mayonnaise;
- Dairy products 1.5% fat;
- Baking and sweets;
- The bread flour.
Sample menu for every day of the week. Table
It is the most convenient form of feed table (see. below), clearly covering the entire week's rations.
Within the diet there are rules of writing a menu for each day:
- Bran – 1-2 tbsp
- 1.5 liters of fluid a day.
- The optimal method of cooking without the food oils.
- Qualified products are Used in vain!
- Reduce the salt, spices and sweetener.
Step Recipes
The following are the available examples of food products
Cutlets "Delicate"
- Minced meat (chicken or rabbit) — 1.5 kg;
- Egg – 2 Pcs.;
- Bran – 2 tbsp;
- Salt, spices.
Slightly salted, seasoned meat in the form of flattened balls. Dip roll in bran with egg and bake and without oil. As an alternative, you can use a slow cooker, the mode "Stewing".
Fish salad
- Fish (preferably red) – 200 g;
- Egg – 2 Pcs.;
- Soy sauce – 50-70 g;
- Salt (in the fish when boiling).
Cooked ingredients, cut. Mix the greens and add, soy sauce.
Soup "chicken"
- Tenderloin (chicken) – 1 piece.
- Soy sauce – 50 g;
- Egg – 1 PC.;
- Green.
In boiling water put a fillet cut and the sauce. Cook the meat, pour the beaten raw egg, while constantly stirring. Next, the stove off and add the parsley. To insist 1 hour.
Roll the omelet
- Skim milk – 1 tbsp.;
- Egg – 1 PC.;
- Oat bran – 2 tbsp
- Meat or fish filling.
Crack the egg and milk, add bran. Fry the omelette, turning. Omelet wrap filling. Serve with the sauce.
Cheesecakes "In The Park"
- Low-fat cottage cheese – 250 g;
- Egg – 2 Pcs.;
- Bran – 1/2 Cup
- Sweetener to taste, and salt.
- Vanilla.
Eggs, cheese and bran kneaded the dough. To taste add sweetener, salt and vanilla.
Step 2 Cruise (Alternating)
Order for pure protein days, alternating between them comes the stage of vegetables. Vegetables are rich in fiber, therefore, is not a limited number.
Allowed foods
| Grain | Oat bran – 4 tablespoons |
| Vegetables | All except the starchy. |
| Mushrooms | Mushrooms, boiled or baked. |
| Herbs and spices | There are no restrictions. |
| Dairy products | Low-fat milk. The cottage ny cheese processed cheese. |
| Seafood and fish | Fish, sea and joki. Seafood: squid, shrimp, mussels, crabs, caviar, clams, oysters, octopus. |
| Meat products | Dietary meat. Page products. |
Prohibited products
Forbidden in the second stage, the autumn of the following products:
- Products that have a high starch content;
- Pasta and cereals;
- And black olives;
- Corn;
- Bean;
- Beans (not green);
- Fruits: bananas and avocado.
Step Recipes
Green broccoli Soup
200-300 g of broccoli cooked with chicken broth. More salt and soy sauce to taste. Beat with a blender. Serve with mushrooms or this popular place.
Pancakes made from oat bran
Knead the dough 250 g of skim milk, 4 tbsp. Bran and 1 quail egg. Cook in a pan with a little oil.
Chicken cutlets with mushrooms
Mix chicken mince 250g, 100g chopped mushrooms 1 and egg. Form a flat oval. Cook steamed in the slow cooker or in a mode ("shutdown"). Can be served with soy sauce.
Step 3 Consolidation (Consolidation)
This stage of concentration is characterized by the conservation of the previously achieved results. Weight is not the source.
The diet is becoming more diverse. Dominated by protein — vegetable days. And the stabilisation and association agreement 1 holiday-meal per week preparation diet.
Allowed foods
A list of products approved for human consumption, expanding:
- Juices – 1 tbsp. fresh;
- Vegetable oil – 1 tablespoon;
- Pasta and cereals: oat bran every day; rice, wheat or pasta once a week.
- Vegetables: all the same as in the previous step. Baked potato 1 time a week;
- Mushrooms: all or boiled fried;
- Herbs and spices: (see phase Alternation), marjoram;
- Dried Fruits and fruits: raisins, prunes, apricots, apples, plums, pears, apricots, etc.;
- Dairy products: in vain a little fat. Cheese (not fixed);
- Seafood fish and (see. phase "Alternation");
- Meat-products (see phase Alternation).
Prohibited products
Among the dangerous products remain those that are common to all stages, and in particular for: bananas, dates and mangoes figs. You can't eat mould cheese, soft cheese or goat cheese, over 40 % fat.
Step Recipes
Curd apples
Cottage cheese (300 g), add the sliced apples. Add whole wheat flour (50 g).
Mix you Can create and flat cakes. Slow or Fry on the stove in a pan without adding oil.
Vegetable soup with meatballs
In boiling water or chicken broth, add diced vegetables (potato, carrot, broccoli, onion, celery). Shape the Turkey mince, egg and meatballs. And add to the soup cook until tender.
Steamed meatballs
Steam cutlets, you will need 300 g chicken fillet. Cut into Cubes and add 1 egg, 3 tbsp whole-grain flour. And Form patties cook steamed until cooked.
Phase 4 "Stabilization"
The core of the last step is to ensure a smooth transition to a new diet.
So long to keep the results, the man must remember the recommendations:
- With one day of protein supplementation according to the rules of the first stage;
- Lean meat, this a popular place and poultry, non-starchy fruits and vegetables, hard cheeses that do not contain high-fat dairy products;
- At least salt and sugar.
- 2 times to no Avail during the week and you can eat starchy pasta.
- A lot of water and bran.
Allowed foods
You can eat almost all foods. Always in Vain, should always remember the rules, which is already firmly rooted in consciousness.
Prohibited products
Should be rich in starch becomes food and your diet even after this diet.
Sample menu for every day of the week
| Day | Breakfast | Lunch | Dinner |
| 1. | Cheese cake with jam, coffee | Vegetable Soup, chicken | Steam this a popular place, yogurt |
| 2. | Yogurt with strawberries, tea | Beef steak and vegetable garnish | Buckwheat porridge with chicken breast |
| 3 | Sandwiches (ham cheese ny), coffee | Soup, this popular place, salad | Roast (lean pork) |
| 4 (protein) | Cottage cheese with dried fruit, tea | Chicken cutlets on the grill | Baked battered fish and vegetable slicing |
| 5. | Semolina, yogurt | Steam cutlets with fresh vegetables | Spaghetti in soy sauce with cauliflower |
| 6. | Cheese casserole with minced meat (beef), chicory drink | Vegetable soup with meat | Salad and vegetables boiled seafood |
| 7. | Rice and porridge of fruit, tea | Lasagna and vegetables and beef | Salad vegetables, yogurt |
Step Recipes
Lasagna and vegetables and beef
Need and plates of lasagna filling. Place two layers of leaves, the minced meat with tomato and broccoli. Well and lubricated mayonnaise with grated cheese.
Alternatively, you can add other vegetables. For example, cauliflower or zucchini. Bake in the oven until cooked.
Casserole with cheese and sausage
Transfer the beaten eggs (3 pieces) grated cheese sliced with sausage. Based on the casseroles you can take pasta. Mix all and bake in multivarka in the "baking".
More recipes Pierre Dukan
Puff mushroom salad (3. stage)
- Marinated mushrooms;
- Carrots;
- Bow;
- Garlic;
- Boiled eggs;
- Du mayonnaise.
Separately slice and fry the onions, mushrooms, carrots. Grate the white from the yolk of a large and separately on a grater. Mix mayonnaise with garlic. Assemble the salad in layers: onions, mushrooms, carrots, egg whites, egg yolks. All the layers except the top, fluff with mayonnaise.
Beef-Vietnam (2. stage)
- steak – 350 g;
- soy oyster and sauce – 30 g;
- garlic – 4 cloves;
- ginger – 1a piece;
- pepper and cilantro to taste.
Cilantro needs to be cut and grate the ginger. Marinate for 30 minutes, beef, oyster sauce and soy sauce pepper, coriander and ginger. The meat is fried the garlic until tender on high heat.
Oat biscuits Dukan (1. stage)
- egg – 4 Pcs.;
- wheat bran – 2 tbsp;
- oat bran 4 tbsp;
- liquid sweetener – 0.5 tsp.;
- vanilla flavor – 20 drops.
Proteins separated from the yolks, mix bran, flavoring, and sweetener. Preheat the oven to 180°. Beaten egg whites combined with egg yolks. Bake for 20 min.
Chicken salad and mushrooms (4. stage)
- chicken quarters – 4 Pcs.;
- mushrooms – 350 gr.;
- mustard – 2 tablespoons;
- low-fat yogurt — 250 gr.;
- apples – 3 Pcs.;
- chili;
- coriander (or other herbs);
Finely chop the cooked meat. Chop and stew with mushrooms. Mix yogurt and mustard, add to salad. Sprinkle with herbs.
Weight monitoring and what to do if your weight does not go poi
At certain times weight stop can send. This may be due to the fact that some vegetables retain water in the body. The need to reduce the consumption of salt. And at the same time, water scarcity can affect the metabolism, leading to delay the weight.
Man must adhere to the drinking system. Do not abuse the valid products. No need to starve, it slows down the metabolism. Adhere to the mandatory functioning of the system.
Breakdown diet
Is the next day after violation of the diet, make a protein according to this table, again from the daily menu. Because the body needs 1-2 days to continue the process of weight loss.
Useful advice nutritionists to lose weight on the Dukan diet
- Snack — in vain high protein food.
- White flour sugar and are prohibited.
- More water, teas, infusions and decoctions.
- The use of vitamin complexes.
- Vegetables and Natural fruits.
Against-indications
Despite the efficiency and balance of the diet is set against:
- Kidney disease.
- Blood vessels malfunction.
- The heart with Problems.
- Diseases of the gastrointestinal tract.
- Diseases of the liver.