The world-famous Professor Doukhan received, and the creation of a unique system of power of the Dukan diet. Developed a daily menu which allows you to see the first results after a short period of time. Table of compliance of ready-made recipes for every day, so en it the correct diet.
What is the system of Dukan
Everything is done in 4 phases, of which the length is to be determined. Thanks to the protein from the attack of the first stage of the body, speed up the slow metabolism and trigger the process of destruction of the fat mass.
The diet doesn't involve starving to death. The author of The diet, it is believed that the body needs are proteins, which are the Foundation. And, as the carbohydrates and fats come under the restrictions of die to be used for more than 3 months.
The principles of the Dukan
The principles that form the basis of a diet pills, the regimen die are required in the daily diet, and run:
- Building a diet in accordance with the scale of the effect;
- Water — 1.5 l;
- Bran oats — 4 tbsp of water to drink);
- Walking for 30 minutes per day.
- And vitamin preparations.
The advantages compared to other diets
The diet plan has a number of advantages:
- No need to have to be fast, because the protein is food, food that you can.
- Immediately, as A result.
- You can quickly lose weight.
- It reduces body fat, without compromising lean muscle mass.
- Hair grow and nails are stronger and grow better.
- The result has been easier, thanks to the recommendations of the professionals.
The shortcomings of the system
However, there are a few drawbacks.
- Not be prohibited from freedom in the volume and frequency of intake of food.
- Eating protein in excess can be problems encountered loading paid to certain organs in the body.
- Absolutely, to The exclusion of fats and carbohydrates.
How long does it take to diet
The duration of each phase of the diet is directly proportional to the weight required for the game.
So, for example, losing 10 kg, the first phase of the project will take place in 3 or more days, respectively, and the second is a 50-day, and will last for up to 100 days. As to the weight gain and the increase in the duration of each phase.
Your BMI
The body mass index (BMI) is the most important assessment of the level of presence of excess weight in the body. Experts say that it is the right of the calculated BMI, as a basis for success in the subsequent process of weight loss.
In the figure, the Dukan diet is going well, with the curve of the variations in weight change in the last six months. The daily menu is, in turn, implies an adjustment of the excess weight.
In the preparatory phase
First, you need to limit salt and sugar in your diet. This helps to reduce the stress at this time of their elimination at the first stage. Nutritionists advise that in order to be white breads, cakes and pastries. They can easily be replaced, a door and other products.
An important part of the water is just dying to analyze. Coffee, soft drinks, needs to be eliminated, a door to be replaced was met with water from a natural coffee. After the preparation phase, and are thoroughly strengthened my knowledge in the energy system, you need to clean your body.
Phase 1 The "Attack"
From the stage of the diet Ducane as well as the rapid development of the title.
The menu for each day will be provided for the use of high-protein products see table below). Removed the restrictions on the use of their spaces. A veto is imposed on the fats and carbo-hydrates.
Allowed foods
The number of permitted products:
- You will have;
- Sugar substitutes;
- Milk powder 1,5 % — 4 tsp;
- Cocoa is not higher than 14% fat content, a 1 tsp;
- The starch – 1 tablespoon;
- The flavors of the food;
- Of gelatin;
- Wheat bran – 1 tablespoon;
- Leavening agent;
- Bow:
- The lemon and the herbs;
- Beef cubes with no fat;
- The cummin;
- Of the greens;
- Vinegar;
- Vanilla;
- Mustard;
- The salt – 0.5 teaspoons per day.
- Cinnamon.
Illegal products
This is what should not be on the list:
- Sugar,
- Alcohol;
- Oil;
- Fats;
- Water;
- Dairy products is 1.5% of the vet;
- Baking and sweets;
- The bread of the meal.
Preview Menu for each day of the week. Table
It is the most useful for the type of power supply (see table below), obviously dying to relate to the whole of the week's worth of rations.
In the diet, there are rules for how to write a menu for each day:
- Flour – 1-2 tablespoons
- From the humidity of 1.5 litres of water per day.
- The optimum way of cooking food without the use of oil.
- The products are used Only at a time!
- To minimize the salt, herbs, spices, and sweetener.
For Recipes phase
For example, the following products of the food
Cutlets "Delicate"
- Minced meat (chicken, rabbit) — 1,5 kg.
- Egg – 2 Pcs.;
- Flour – 2 tbsp;
- Salt, herbs and spices.
Light-cured meat products, to form into flattened balls. Dip in the eggs, and the role of the bran, and bake without oil. As an alternative, you can use a slow cooker on the "Steam".
Seafood salad
- Fish (preferably red) – 200 g;
- Egg – 2 Pcs.;
- Soy sauce – 50-70 g;
- Salt (for fish to cook).
Cooked ingredients have to be cut. Mix and then add the vegetables and soy sauce.
Soup - "chicken"
- Breast (of chicken) – 1 piece.
- Soy sauce – 50 g;
- Egg – 1 pc.;
- Are the greens.
In a cup of boiling water and the sliced beef filet with sauce. Cook the meat, pour the beaten raw eggs, while stirring constantly. Then, turn off the stove and add the parsley. In a press for 1 hour.
Roll the omelet
- Low-fat milk – 1 tbsp.;
- Egg – 1 pc.;
- Oat bran – 2 tbsp
- The meat of the fish for the stuffing.
Crack in the egg and milk, then add to the flour. Bake in the spinning house." The Omelet wrap in the filling. Serve with the sauce.
Cheesecakes "in the Park"
- Nonfat cottage cheese-250 g;
- Egg – 2 Pcs.;
- Wheat Bran – 1/2 Cup
- Sweetener, and salt to taste.
- Vanilla.
Eggs, milk, cheese, and flour until it is worked into the dough. To add To the flavor of the sweetener, salt and vanilla.
Phase 2: Cruise (Alternate)
To replace the door to a pure protein day, the phase of the alternating them with the vegetables. Vegetables are rich in fiber, so it is not a limited number.
Allowed foods
| Grains | Oat bran – 4 tablespoons |
| Fruit | Everything except for the staples. |
| Mushrooms | Mushrooms, boiled, and roasted. |
| Herbs and spices | There are no restrictions. |
| Dairy products | Low-fat milk. Cottage cheese and processed cheese. |
| Seafood and fish | The fish of the sea and the river. Fish, squid, shrimp, clams, mussels, lobster, crab, caviar, seafood, oysters and squid. |
| Meat products | Types of meat to your Diet. Of the products. |
Illegal products
Banned in the second phase, includes the following items:
- For products with a high starch content;
- Pasta and grains;
- And black olives;
- Corn;
- Bean;
- Beans (not green);
- Fruits: bananas and avocado.
For Recipes phase
Green broccoli Soup
200 to 300 g of broccoli cooked in chicken broth. Soy sauce and season with salt to taste. Beat with a blender. To serve, met, mushrooms and fish.
Pancakes can be made from oat bran
The legs for the dough-250 g of skimmed milk to 4 tbsp. The bran of the quail, and 1 egg. Cook in a pan with minimal oil.
The chicken complied with mushrooms schnitzel
Mix 250 gram of chicken, ground beef, mushrooms, 100 grams of finely chopped and 1 egg. The flat Shape of the oval. Boil tender in a slow cooker mode ("quenching"). It can be served to the compliance of soy sauce.
Step 3-Consolidation (Consolidation),
Stage, It is characterized by a focus on the preservation of the previously achieved results. The weight is not going to leave.
The diet plan will be becoming more and more diverse. Dominated door in protein and vegetable days. 1 are allowed to En a holiday meal, a week to prepare for the diet plan.
Allowed foods
For a list of items that are acceptable for human consumption, and it is expanding:
- Fruit juice – 1 tbsp. good;
- Vegetable oil – 1 table spoon;
- Pasta and grains: oats, wheat bran, and each and every day, rice, and wheat pasta once a week.
- Vegetables: all the same as in the previous step. Baked potato, 1 time per week.
- Mushroom: boiled and roasted;
- Herbs & spices: (see phase Alternation), has worked;
- Fruits and dried fruits: raisins, prunes, apricots, apples, plums, pears, apricots, etc., etc.;
- Dairy: only low fat. Cottage cheese (non-solid);
- Sea food and fish products (refer to the phase of "Alternation");
- Meat products (see phase Alternation).
Illegal products
Under the hazardous products are to die, will continue to be the same for all phases, and in particular, to: bananas, dates, mangos, and figs. You can't eat the mold cheese, cheese, soft goat's cheese, 40% fat.
For Recipes phase
The apple curd
In the cottage cheese (300g), add the sliced apples. Add the whole-wheat flour, (50 g).
Mix and create flat cakes. Bake in the slow cooker in a frying pan, without adding any oil.
Vegetable soup and fulfilled in the balls
In a cup of boiling water to the broth, add the diced vegetables (potatoes, carrots, broccoli, onion, celery). The shape of the Turkey with ground beef and eggs, and meatballs. Add to the soup and cook until tender.
Braised meatballs
Steam cutlets, you will need 300 g of chicken breast fillets. Cut them into cubes, and add with 1 beaten egg, 3 tbsp whole-wheat flour. To form patties, and fry until cooked, steamed.
Phase 4 "Stabilization"
The essence of the last stage, in order to ensure a smooth transition to your new diet.
So, for a long period of time in order to keep track of the results, you will need to not forget the recommendations are as follows:
- It consists of a coffee a day of the protein supplement in accordance with the rules of the first stage;
- Lean cuts of meat, fish and poultry, no starchy vegetables, and fruits, and hard cheeses are to die, doesn't contain much fat and dairy products;
- A minimum amount of sugar, and a pinch of salt.
- But 2 times a week, you can enjoy your food and the starch in the pasta.
- A lot of the water and the flour.
Allowed foods
You can eat almost all foods. Just have to always be men, to think of the rules, which are already firmly embedded in the consciousness.
Illegal products
May not be in abundance, to the starchy sweet foods in your diet plan, this diet even after you.
Preview Menu for each day of the week
| The day | Breakfast | Lunch | Dinner |
| 1st | Variety of paid, jam, tea, coffee | Vegetable Soup, chicken and so on | To steam the fish, and yogurt |
| 2nd | True, the strawberries, Yogurt, coffee, tea | Steak, vegetable garnish | Buckwheat porridge complied with chicken |
| 3rd | The sandwiches (ham and cheese), coffee, tea | The soup, fish or salad | Roast (lean pork) |
| The 4th (of protein) | Cottage cheese is true, dried fruit, coffee, tea | Chicken, pork chops on the grill | Fried fish and battered vegetables, and cut |
| 5th | The semolina, yogurt, | Steam cutlets of true fresh vegetables | Spaghetti, soy sauce, met, first, I |
| 6 | Cheese casserole complied with minced meat (beef and veal), chicory drink | Vegetable soup and fulfilled in flesh | Boiled vegetables, Salad, satisfied, and seafood |
| 7th | Rice, porridge, and fruit, tea, coffee | Lasagne is true of beef and vegetables | Salad, vegetable, yoghurt |
For Recipes phase
Lasagne is true of beef and vegetables
You will need the sheets of paper en fill of lasagna. Place two layers of leaves on the meat and the sauce met, and broccoli. Well organised satisfied with the mayonnaise and shredded cheese.
Optionally, you can add other vegetables. For example, the cauliflower, and zucchini. Bake in the oven until tender.
Casserole with cheese and sausage
In order to shift to the beaten eggs (3-pack) with grated cheese and slices of sausage. The basis for the use of met, the sauces to die, you can take the road. Mix it all together and bake in multivarka in the "baking".
More recipes at Pierre Dukan
Puff pastry, mushrooms, and a salad (the 3rd degree)
- Marinated mushrooms;
- Carrots;
- Bow:
- Garlic;
- Hard-boiled eggs;
- En mayo.
Segment, Separate, and cook the onion, mushrooms and carrots. Cock, white, egg yolks, and dissolve it on a large grater. Mix together the garlic and mayonnaise. Assemble the salad in layers: onions, mushrooms, carrots, egg white, egg yolk. All of the layers except the top one, right compliance with the mayonnaise.
Beef-Vietnamese (for 2nd stage)
- beef – 350 g
- the soy and oyster sauce – 30 g;
- garlic – 4 cloves;
- ginger 1stuk;
- the pepper and coriander to suit your taste.
The cilantro needs to be cut, and a ginger grater. A 30-minute marinade, beef in oyster and soy sauce paid in pepper, coriander, and ginger. The meat is fried, met with the garlic until they are cooked on a high heat.
Dukan Oat biscuits (1st phase)
- eggs – 4 Pcs.;
- wheat bran – 2 tbsp;
- oat bran 4 tbsp;
- the liquid-sweetener – 0.5 tsp.;
- vanilla-flavor – 20 drops.
Separate the egg whites egg yolks, mix bran, flavoring, nl, no sweetener. Pre-heat the oven to 180 degrees celsius. Beaten egg whites combined with egg yolks. Bake for about 20 minutes.
Chicken and mushroom salad (4 th stage)
- chicken quarters – 4 Pcs.;
- mushrooms-350 gr.;
- prepared mustard – 2 tablespoons;
- low-fat yogurt — 250 gr.;
- apples – 3 Pcs.;
- chile;
- cilantro (other herbs);
Chop the cooked meat. Chop and stew the mushrooms. Mixed with yoghurt and mustard, then add to the salad. Fully complied with the herbs.
Monitoring of your Weight and what to do if the weight is not the way to go
At certain times of day, weight, can, stop, exit. This may be due to the fact that some vegetables retain water in the body. The need to reduce salt intake. At the same time, the scarcity of water can have an effect on the slow metabolism, which in turn leads to the slowing down of the weight.
You have to stick to the drinking regime. Do not make an abuse of a legal product. No need to get too hungry, it'll slow down the to slow metabolism. To comply with the mandatory rules of the activity.
A breakdown of the diet
The next day, after the violation of the diet, to protein, to do so in accordance with the chart of the daily menu. Because the body will need 1 to 2 days to resume the process of weight reduction.
Helpful advice of nutritionists to lose weight on the Dukan diet
- For a quick snack — only protein foods.
- White flour and sugar are forbidden.
- Water, tea, herbal infusions, and decoctions.
- The use of vitamin complexes.
- Natural fruits and vegetables.
Contra-indications
In spite of its effectiveness, and the balance of the diet, there are a number of contra-indications for use:
- As the kidney disease.
- The vascular dysfunction.
- Problems with the heart.
- Diseases of the gastro-intestinal tract.
- Diseases of the liver.