The Dukan Diet

the Dukan diet

For more than 35 years ago, the French Pierre Dukan the doctor has developed a nutrition system which helps you to lose weight quickly. Over the years, the diet has gained a well-deserved popularity to France in the around the world.

The basic principles of the Dukan diet

Dukan diet ─ a successful symbiosis of the scientific approach in the practice, the custom of taking account of the urgent against the philosophy of the needs of people who are overweight. The weight loss is due to the exclusion of other towards the south-eastern fast carbs. The proteins that make up the foundation of the diet, which is completely absorbed by the body. This system easily adapts to the needs of the way of life of a particular person. Any person who chooses to fast to permanently lose weight Pierre Dukan advises to:

  • Eat mostly low-fat protein foods.
  • Drink at least 1.5 litres of fluid per day.
  • Regular use with food-oat bran.
  • Eat in accordance with the scheme included 4 phases: "when you catch 'once you've targeted 'attack", "Change", "the Consolidation of the Stabilization."
  • To get used to the physical exertion, at least ─ to do 20 minutes of brisk walking on a daily basis.

According to Pierre Dukan, protein should be the majority of the men in the diet for women who want to lose weight. While the fat content of carbohydrate-reduced to a minimum. Protein sources such As empty, it is advisable to:

  • beef;
  • teal;
  • by-products;
  • rabbit meat;
  • cod-liver fat, in a kind of a blank (including a smoked canned in its own juice);
  • seafood in crab sticks;
  • the chicken in the Turkey, without the skin;
  • the easter egg is in the whey protein;
  • low-fat milk and milk products;
  • empty, ham-fat, from 2 to 4 %;
  • chicken quails in the egg production.

I hardly dare to go to Many of the protein content of the diet, the justified fear of possible health problems. But, the side effects of the Dukan diet are avoided it will be, if you drink a lot of fluids: at least 1.5 liters per day. It includes not only the simple towards the mineral water, as well as the coffee, and the green against the black tea, chicory drink, the herbal tea into a juice made from Goji berries. Also, the board would like to thank the Pepsi.

Oat bran-the husk of the grain, the product is almost considered useless. But, the French doctor who was able to use oat-bran, sharps and characteristics of the benefits of losing weight. It is now an essential component of the diet. This is the product to compensate for the lack of fiber in reducing the amount of nutrients coming from the food. Oat bran:

  • to create a feeling of satiety;
  • associated with cholesterol;
  • to help reduce the pressure on the level of sugar in the blood;
  • to slow down the absorption speed of carbohydrates;
  • cleanse the body of toxins;
  • normalize the metabolism.

In addition to the earth's crust, oats become a low-calorie replacement for the usual bread, against the products of the cereals. Oat bran, depending on the stage of the diet, it is used in an amount of from 1.5 to do so, as well as 3 tablespoons of. You will be able to bran to eat it with water,, mix with yogurt, use it as an ingredient for baked goods-cake, or duchnowski.

Dukan diet: may be used in prohibited from the food

So in order to lose weight on this diet, it is necessary in the diet to exclude fatty food products into the major sources of carbs. To the following:

  • a fat meso;
  • a duck, in duck meat,
  • butter;
  • milk-fat products, with more than 1.5% by weight;
  • the grain in the area;
  • the bread is in baked goods;
  • the fruits of the nuts;
  • the sugar and anti diabetes products.

If you feel that the Dukan diet is a very limited menu to offer, that is not the case. Depending on the stage you can use the following products in a nearly unlimited quantities of:

The products of animal origin, Beef meat without fat, veal, Turkey, chicken, rabbit, eggs, lean ham, pork, the Turkey, eggs, offal, eggs, against the whey protein
Sources of vegetable protein The mushroom shirataki in the noodles
In, Fish, seafood Cod, Pollock, crab, squid, mussels, prawns, crab sticks, sea bass, tilapia, haddock, hake, mackerel, herring, salmon, tuna
The most Broccoli, cauliflower in the cabbage, eggplant, zucchini, fennel, parsley, arugula, kohlrabi, tomatoes, peppers, green green beans, cucumbers, spinach, lettuce. Beet, Jerusalem artichoke, in a carrot that is just within the first half of the day.
Fat dairy products 0 % Man, milk, cheese, yoghurt, yoghurt with no added sugar, the mind of the lord

The "when you catch them, 'by the time you catch the 'attack' in all the subsequent stages of meat, fish, and eggs, you can boil, bake a roast in it, without the addition of oil. Vegetables with a low starch content should be eaten raw, braised, or steamed.

The algorithm of the power of the Dukane offers an impressive list of permitted food additives. It helps to diversify the menu, both to protect themselves from the disruption. If you feel like you are a famous chef to cook tasty meals easy in a lose weight.

So, what is supplements, as allowed on the Dukan diet? To the following:

  • sweeteners with no calories;
  • oat bran;
  • wheat, in rye, bran ─ no more than 1 per day, a spoon;
  • the flavors toward the essences;
  • nonfat dry milk,
  • whether a fat content by weight of more than 2%).
  • mustard in the soy sauce without sugar in the composition;
  • maize (corn) starch (in the range of about 20 g);
  • tomato paste;
  • the herbs in the seasoning;
  • the balsamic vinegar;
  • gelatin;
  • sesame, Chia seeds of the flax;
  • the ginger in the root;
  • pickles, lemon, the onion;
  • vegetable oils ─ iz the verification of the Swap;
  • no sugar yogurt with pieces of fruit ─ 2 bottles a day
  • Goji berries. Permitted to start with the "when you catch them, 'by the time you catch the 'attack'.

It is Time for you to go to when they are operating, 'by the time you catch' the attack or, enjoy a cruise trip reap the fruits of the work depends on the plan, it is a further attack on the weight of the

The Dukan diet consists of four phases or steps with a specific type of product within the duration that you want to evaluate them individually.

Verification of the The products Which can be used to The duration of the days of the Losing a kg of body weight
"When you catch them, 'by the time you catch the 'attack' The only protein. Carbohydrates as a totally excluded. For the ' after hunt 'when you catch the 'attack', the daily ration included 1.5 tablespoons of oat bran From 2 to 10, From 3 to 15
"Change" ("Cruise") Alternating between pure protein (FOR) v. v. protein content of vegetables of the day SQ). Protein foods are Permitted against non-starchy vegetables plus 2 tbsp of oat bran To achieve a healthy body weight 1 week
"Consolidation" ("Consolidation") The diet is made up of the protein content in the food of vegetables. Add one serving of fruit a day, 2 slices of bran or whole grains bread, 40 grams of cheese. It is also necessary to observe 1 pure protein day a week to themselves each and every day, and 2 tablespoons of oat bran. You can arrange a 2-day lunch, or a dinner in a week Is calculated according to the formula: 10 X the number of the lost pounds  
"Shake" You'll be able to eat carbs 6 times a week. If it is necessary to use bran in the amount of 3 tablespoons. Watch 1 pure protein day a week. The life of the  

The phase "when they are operating, 'by the time you catch the 'attack': the duration of the weekly menu

"When you catch them, 'by the time you catch the 'attack' ─ ž this is the stage of a rather severe restriction. However, the period of time that has to pass easily, as, in the beginning of the dukanova accompanied by a high motivation for weight loss. In addition, at this stage, not very long lasting. The duration of the "when you catch them, 'by the time you catch the 'attack', depending on the number of kilograms that you plan to do it:

  • up to 5 kg-1 day-enough "when they are operating, 'by the time you catch the 'attack';
  • up to 10 kg)-not more than 3 days;
  • between 10 and 20 kg for 5 days
  • more than 20 of the fc-7 to 10 working days.

Significant weight loss on "when they are operating, 'by the time you catch the 'attack' to encourage people to get the system on the stick of power.

The phase "when they are operating, 'by the time you catch the 'attack' menu for the week

The day of the The meal The dish
On Monday Breakfast Cottage cheese,tea
Lunch A few slices of Turkey breast
Lunch Beef steak
Afternoon tea Boiled eggs with mayonnaise
Dinner Grilled fish, 200 g yogurt
On Tuesday Breakfast A cake Like bread made from oat bran, ham, Turkey
Lunch Yogurt
Lunch Chicken cutlets
Afternoon tea The ice cream on the Dukane
Dinner Braised rabbit
The environment and the space in the room Breakfast Yogurt, coffee
Lunch Boiled eggs with mayonnaise
Lunch Baked cod
Afternoon tea Cottage cheese with parsley
Dinner If you are not a chicken liver in the oat bran
On Thursday Breakfast Boiled eggs
Lunch A cake Like bread made from oat bran, salted trout
Lunch Chicken leg quarters
Afternoon tea Yogurt
Dinner Chicken fillet stuffed with ham in a cheese
On Friday Breakfast A cake Like bread made of oat bran with the yogurt
Lunch The lord of the
Lunch Flavorful chicken breast
Afternoon tea Stick Blender
Dinner There in Pollock
Saturday Breakfast Cheesecakes
Lunch Yogurt
Lunch Boiled chicken liver,
Afternoon tea Boiled eggs
Dinner Braised rabbit
Sunday Breakfast Cottage cheese casserole
Lunch Roast Turkey slice
Lunch Cheese souffle
Afternoon tea Yogurt
Dinner Boiled fish, 200 g of cottage cheese

The recipes are of the "when they are operating, 'by the time you catch the 'attack'

A cake Like bread made from oat bran

  • The 1.5 tablespoons of oat bran;
  • 1 egg (or 1 egg white;
  • Section 1.5. tablespoons of a soft cheese, or yogurt;
  • table salt, or sweetening to taste.

All of the ingredients so thoroughly mixed. Form Of a small pellet. Bake in a frying pan with non-stick coating.

Cheesecakes by Dukane

  • 100 g of cottage cheese, cereals;
  • 1, the egg;
  • 2 tbsp oat bran;
  • 2 tbsp. yogurt;
  • 1/2 tsp baking powder;
  • the vanilla, sweetener to taste.

For the separation of proteins, iz and the yolk. Yolk, yogurt, cheese, bran, baking powder, sweetener in the vanilla to mix it up. Proteins beat until stiff, gently add to the dough. Preheat the frying pan with a Teflon-coated against the fry the cakes until Golden brown.

Cutlets of chicken fillets

  • 600 g chicken breast fillet;
  • 1 pod of pepper of Chile,
  • 2 tablespoons of soy sauce;
  • 2 cloves of garlic;
  • parsley;
  • salt to taste.

Chicken fillet wash, on the sale of a knife and chop the sharp. A chain of chop the in the in addition mince. Chile remove the seeds in the ground. Spices and salt in a chain, in addition, chili, soy sauce into the chopped parsley. Mix everything carefully. Warm up the frying pan a wipe with paper towel with a drop of vegetable oil. Put the chicken mince spoon, for 3 minutes to fry on each side.

Baked cod

  • 500 g fillets of cod;
  • the package of the low fat content bothers you, o lord;
  • 1 teaspoon of mustard oil;
  • 2 small onions;
  • the juice of 1 lemon;
  • black pepper, salt to taste.

Squeeze the juice of a lemon. Onions finely chop, mix with lemon juice. In the case of mixtures, type of cheese, mustard, salt v. pepper. A baking sheet or a baking sheet in a cover with the foil. A layer of foil, place the cod fish. At the top of the spread of the sir in the mustard sauce. The lid of the dishes, the sheets of foil, securing the edges. Heat the oven to 180 °C and Cook the dish for 25 minutes.

Flavorful chicken breast

  • 1000 g of the chicken breast fillet;
  • 2 tablespoons of soy sauce;
  • 1 head of garlic;
  • 1/2 package of cottage cheese with a fat content by weight of 0 %;
  • 1 teaspoon of mustard oil;
  • salt, pepper to taste.

The dry Wash to the chicken breast. That would be meso to the deep incisions. Peel the chain on. Each of the fields that is to be divided into three parts. The mast is a breast of garlic. The place to be prepared in the form of a file of the silicone. The distribution of the meat with soy sauce. The cheese, the salt, mix the pepper into the mustard. Pour the mixture on meat. The place in the form of an oven, heated to 180 °C and Cook for 30 minutes. Then increase the temperature to 220 °c. cook for a further 10 minutes.

If you are not a chicken liver in the oat bran

  • 500 g chicken liver;
  • 2 tbsp oat bran;
  • 2 chicken eggs;
  • 1/2 Cup of yogurt;
  • the salt in the seasoning according to your taste.

Wash the offal, remove the tape. Boil until tender (about 15 minutes). Cool. Punch all the ingredients in a blender until smooth. Put it in the form of the mixture of the fish to bake for 15 minutes at 180 °C.

Chicken fillet stuffed with ham in a cheese

  • 1 chicken breast large chicken;
  • 2 tablespoons tomato paste;
  • a package of low-fat cottage cheese;
  • 1 tbsp. a tablespoon of lemon juice;
  • 2 cloves of garlic;
  • 70 g of ham fat, 4 %;
  • the salt in the seasoning according to your taste.

The separation of the chest of the iz and of the bones, remove the skin. Cut the fillets in before it reaches the edge of its use as a book. A little bit of a file to beat it off the brush with some lemon juice in place of the cooler on for half an hour. The chain of the Chop, mix with the curd towards the tomato paste, season with the salt in the spices. Cut the ham into strips. He lives brush the lamb fillets with the cheese mass in the and then lay the slices of ham. The Roll of the file in the path, a cook by the a set of. Bake the dish for 30 minutes at a temperature of 200 °F, before serving so the iz and remove the rolls of the nit.

The ice cream on the Dukane

  • 300 g of soft cheese, or yogurt;
  • 1 Cup of milk;
  • 20 g of gelatine;
  • 1 teaspoon of instant coffee;
  • cinnamon in the sweetener according to your taste.

A half-hour soak the gelatine in the cold milk. Then, warm the mixture on a water bath until the gelatin is dissolved. Add the sweetener, cinnamon, and in an instant coffee. Beat the curd or yogurt, mix into the gelatin-coffee mixture. Once again, whisk until fluffy. Pour the mixture over the silicone mold. Put it in the freezer.

Maya Dukane

  • 1 teaspoon of mustard oil;
  • 1 teaspoon of olive oil;
  • 2 egg yolks;
  • 1 tbsp of lemon juice;
  • 250 g low-fat soft cheese;
  • sweetening the salt according to your taste.

Beat the egg yolks with a mixer, or a whisk, gradually add the mustard, the salt of the shzam. Whisking, add the cheese, then a thin stream to enter into the olive oil. At the end, add the lemon juice.

The phase of the Cruise: a protein-carbohydrate alternation in order to achieve your ideal weight

The phase of "Cruise" ─ the most important phase of the Dukan diet is the conversion of protein in vegetables on pure protein days. It was during this period of time accounts for the weight loss. Pierre Dukan recommends a ratio of 1 FIVE-1 BW.

The menu for the week or so for the Swap

The day of the The meal The dish
On Monday it WILL be Breakfast A cake Like bread made from oat bran in a pâté of tuna
Lunch Vegetable cutting machine, lord of the
Lunch Turkey meatballs, vegetable salad with a dressing of yoghurt
Afternoon tea Tuna in its own juice, fresh cucumber
Dinner Stuffed zucchini
On BW Breakfast If you are not the cheese into the chicken, ham
Lunch Slice the meat loaf
Lunch Chicken soup with oat bran
Afternoon tea Rolls of ham in the cheese
Dinner The powder of the white of the fish
He KNOWS the environment and the space in the room Breakfast A fried egg, a slice of smoked salmon in the cutting of the vegetables
Lunch Roll, cucumber, cheese, in shrimp
Lunch Veal on the grill
Afternoon tea Ham rolls, cheese, vegetables, in the
Dinner Stuffed peppers
On BW Breakfast The omelet is the sole
Lunch Yogurt
Lunch Fish soup
Afternoon tea Cottage cheese snack
Dinner Turkey stewed in a iogurte
On Friday it WILL be Breakfast Cheese muffins, fresh cucumber
Lunch Cookies iz, oat bran, sharps
Lunch Beef stew, stew vegetables
Afternoon tea The rolls in the lettuce with cottage cheese
Dinner Powder to the chicken
Saturday, BW Breakfast Whether postoni ham these in with the herbs against the cheese
Lunch Cottage cheese casserole
Lunch Kefir Okroshka in, without the addition of the vegetables
Afternoon tea Yogurt
Dinner Roasted Seabream
Sunday WILL be the Breakfast A cake Like bread made of oat bran with homemade liver pate
Lunch Muffins with cheese, corn starch, the smoked chicken
Lunch The soup is a beetroot, kefir
Afternoon tea Celery Sticks with a sauce based on yogurt
Dinner Chicken nuggets, coated with oat bran, a salad of cucumbers in tomato

The recipes for the Swap

Kefir Okroshka in the

  • 0.5 liters of nonfat kefir;
  • 0.5 cups of mineral water.
  • 2 pieces of chicken and empty ham;
  • 1 cucumber;
  • 2 hard-boiled eggs;
  • 4 radishes;
  • 1 teaspoon of vinegar;
  • parsley;
  • black pepper;
  • salt to taste.

Radish grate in the cucumber. Chicken ham, cucumber egg into the greens are cut into cubes. Parsley, chopped. The ingredients can be folded into a suitable bowl, pour mixed yoghurt in with the mineral water. Pepper, Add the vinegar, and season to taste with salt.

Chicken soup with oat bran

  • 1 litre of water.
  • 400 g of chicken fillet;
  • 1, the egg;
  • The 1.5 tablespoons of oat bran;
  • 1 small onion;
  • a bunch of small green onions, in london;
  • salt to taste.

Boil the chicken for 20 minutes only. In order to get the meat, the cubes cut a small v in place back in the soup. Finely chop the green onions, pour into the pan with the broth. Salt to taste. Pour the boiling soup over the raw egg. Cook for 5 minutes, add the oat bran in the chopped dill. The soup, Remove from the heat.

Fish soup

  • 1 litre of water.
  • 2 cans of tuna in its own juice,
  • a small bunch of dill;
  • the salt of the Bay leaves.

Boil water, add salt to taste. Open the cans of tuna fish, and mash a rib with a fork. Finely chop the onion. Put the onions into the boiling water, add the Bay leaf. Cook for 3 minutes, then add the mashed fish. Cook for 5 minutes, and at the end add the chopped dill.

Chicken kebab marinated in yogurt

  • 500 g chicken breast fillet;
  • About 250 grams of yogurt with zero-calorie;
  • 1 teaspoon paprika;
  • 1 teaspoon of grated ginger root;
  • 1 clove of garlic;
  • the red bell pepper to the top of the knife;
  • the salt according to your taste.

Slice the chicken fillets into pieces of equal size. Poultry meat is marinated in a blend of yogurt, salt in the seasoning. After 3 hours, and the meso is presented with a wooden yakitori. Cook on the grill or in the oven until cooked.

Baked chicken thighs

  • half a package of low-fat bothers you, o lord;
  • 3 chicken thighs (you could also use drumsticks);
  • Medium-sized 1 onion;
  • 50 g parsley greens;
  • ½ Bunch of green onions;
  • salt;
  • and the black pepper.

Remove the skin of the thigh. Onion, green lake, onions, on sale parsley and crumble. Mix together the cottage cheese, salt v. pepper. Of the thigh at the ready to make the deep cuts. Please fill in pieces of the cheese filling, half of the mixture to cover the ham, and against them, wrap in foil. In a dish, Place in oven, preheated to 200 °C and bake for 45 minutes.

Powder to the chicken

  • 3 liters of water.
  • 1 medium chicken;
  • To 30 g of gelatine;
  • 2 of the eggs;
  • 1 onion;
  • 2 Bay leaves, the list;
  • 2 cloves of garlic;
  • allspice;
  • salt to taste.

To remove the iz and the skin of the chicken. Cover with water in a simmer at a low heat. To remove the foam. Add the broth, peeled onion, garlic, salt v pepper. Simmer for an hour, then add the Bay leaves, the list simmer for 5 minutes v turn off the gas. The chicken to cool down. To separate the flesh from the bones in order to cut them down into small pieces. Gelatin, that is, in the 2 dissolved in a cup of cold water. After the swelling, heat in a water bath for the cool down. Boil the eggs. A slice of Clean on the part of the year, put a bowl, spread on top of chicken. 1.5 liters of broth drain, mix with the prepared gelatine. The soup, on keep warm, do not boil, the pour over the chicken. Place the bowl in a dish to x the refrigerator until fully cured.

Phase of "Consolidation": the consolidation of the results obtained

The ideal weight Once it is reached, there is a strong temptation to become complacent in the return to the old eating habits. But it is not yet time to relax. The results obtained reinforce the need to restore order to prevent the last sheet of the starting body weight.

In the third phase of the diet the diet added a little bit of carbs in to fatty foods. That means that, in addition to the protein content of the vegetables in the berries of the menu of fruits in one piece (except for bananas, cherries in wine grapes).

You can also eat pork meat, and 2 slices of bran or whole grains bread, 40 grams of cheese per day. In addition to this, there is, at this stage, dukanova are allowed to treat yourself to 1 portion of starchy food, in 1 of the festive meal of the week in the first half of "Consolidation". 2 servings of starchy foods in the 2 celebratory meals per week in the second half of this phase.

As the starchy foods, you can eat pasta, grains, lentils, nuts. Over to Do not the position you need to leave 1 pure protein day a week.

The menu for the week, the phase of "Consolidation"

The day of the The meal The dish
On Monday Breakfast Oatmeal with bran in skim milk
Lunch Sandwich of grain bread into the cheese
Lunch Kefir Okroshka in the
Afternoon tea Apple
Dinner The fish cakes into a salad of fresh vegetables
On Tuesday Breakfast The home, in the iz, and sausage porridge oat bran
Lunch Orange
Lunch Fish soup
Afternoon tea Yogurt
Dinner Chicken kebab, grilled vegetables
The environment and the space in the room Breakfast Cottage cheese casserole
Lunch Grapefruit
Lunch Braised beef with ginger
Afternoon tea The lord of the
Dinner Warm salad with chicken in a green bean
On BW Breakfast Scrambled eggs in a batch
Lunch Rolls of ham in the cheese
Lunch Chicken soup with oat bran
Afternoon tea Curd jelly with cocoa
Dinner Baked cod
On Friday Breakfast Pancakes made from oat bran, cottage cheese is the Splenda
Lunch The chicken pastry, the cutting of the vegetables
Lunch Mushroom soup
Afternoon tea Pear
Dinner A festive meal
Saturday Breakfast Fried eggs, salted salmon, branny bread
Lunch Cottage cheese muffins with ham
Lunch Cream soup of cauliflower
Afternoon tea The jelly
Dinner The pig roast, the cake iz, oat bran, sharps
Sunday Breakfast Cheesecakes
Lunch A cup of fresh berries
Lunch The soup
Afternoon tea Protein shake
Dinner The chicken has a curry sauce, fresh vegetables

The fourth stage ─ the end of a stabilisation of the weight of the

The majority of those who had made at least one of the diet it is confronted with the fact that after the removal of the restriction, the weight increases again. The protocol of the strength of Dr. Ducane help life to maintain a slim figure. It is necessary to suspend the elevator, walk to him, or at least 20 minutes a day. The one day of the week, according to the protein only diet. One protein day a week, it will pre-empt violations against the food-to protect against weight gain. In addition, the lifetime should be used 3 tablespoons of oat bran a day. The habit Of will help you to do to improve the health of the overeat.

The advantages of cons of the Dukan diet

The power supply system may be referred to as one of the best high-protein diets. The advantages of the Dukan diet are:

  • it is not necessary to count the calories towards the mass of the parts;
  • hunger does not care about allowed foods, you can eat enough to make satiety;
  • the weight of the enclosure continuing into a permanent;
  • there is no loss of lean body mass.

However, there are some, however, the negative points:

  • meso the natural products of the fish, and thus very expensive;
  • given to, or do you have a lot of time for cooking;
  • during the Dukan diet increases load on kidneys, you may experience the shortness of breath, dryness in the mouth, nausea, unpleasant body odor, frequent constipation.

Contra-indications

The Dukan diet is a suitable for many, but not all of it. Contraindications to this diet include:

  • the young people in the elderly;
  • pregnant women in breast-feeding;
  • when kidney disease;
  • diseases of the digestive system;
  • diseases of the nervous system.

In order to minimize the side effects of the diet to a minimum, it is recommended that you take any vitamin-mineral complex.

Dukan diet is not just for the power supply system of the diet towards a detailed design, which allows for the time frame of the limited amount of time, in order to see the magic number on the scale to keep the perfect shape of your life through it.

30.06.2020