The name of the doctor-a nutritionist Pierre Dukan it is well known far beyond his native country. His clients include well known stars. More than 15 million people around the world are able to get rid of excess weight using the Dukan.
A neurologist by profession, Ducane went on to power when one of his friends needed help in the fight against obesity. A specially-designed diet is an important result: in just 5 days of eating only protein food and water, and the patient lost more than two pounds, and in the next 3 days and a half. This was the beginning of his career, Dr. Dukan as a diet. Even 30 years of practice, only to confirm the effectiveness of the invented system, the power of the.
What is the Dukan diet? Not only do they lose the weight, but that weight is in the normal range. (A weakness of most of the other diets, as soon as you allow yourself room to maneuver, dropped the weight again and gain, nullifying all the efforts made.)
The low-carb, high-protein Dukan diet, does not impose a limitation on the amount eaten per day of food — so you don't hurt the feelings of hunger, or guilt, because each and every piece he ate. However, the menu needs to be changed so as to include, in particular, the protein products, of which it is possible to cook a delicious and hearty lunch.
Phases of the Dukan diet: 4 steps to a perfect silhouette
In their techniques, the Pierre Dukan offers four levels (stages), each of which has its own characteristics. In the first two phases help you lose weight and get back to a normal weight and the third and fourth phases allow for the consolidation of the effect.
The key products for the Dukan diet:
- Meat: beef, veal, offal, poultry, low-fat bacon;
- Fish and seafood;
- Chicken eggs and quail;
- Low-fat milk and milk products;
- Tofu cottage cheese.
The list includes 72 of the product, from which it is possible to prepare each and every dish. Also allows you to season your meals with spices and herbs, use of salt, the mustard, and in moderate quantities. Other foods which can be consumed. Every day should drink about 1.5 litres of fluids (water, tea, coffee).
The first phase (phase) — "the Attack"
In the fight against the excess body weight starts to "attack". In this phase, you eat only protein-rich foods, as they are complex and their digestion, the body needs a lot more power and calories than the foods contain.
About the menu, the "Attack" of the day:
- Breakfast: egg-white omelette, three eggs, and skim milk, a piece of fish, and the tea or coffee.
- Lunch: meat — beef or chicken, boiled or baked with herbs.
- Lunch: shrimp, mussels, or other seafood, a slice of cheese.
- Dinner: fish, cheese, yoghurt, or low fat yogurt.
This is a weight loss of 1.5 – 4 kg).
The second stage — "Cruise"
At this stage, (often referred to as a "phase change") to 72 protein content of the products, which have been included in paragraph 28 of the vegetables, for a total of the amount of you can eat a menu of 100 different products.
Allowed to consume cucumbers, tomatoes and all low-calorie vegetables, raw, boiled, or baked form, and it is certainly on the table should be presented on the stand. To exclude cereals and vegetables, which contain large amounts of carbohydrates, such as potatoes, corn, peas.
You can cook all the meals, not intended to limit the frequency of eating or the amount of a — sort of a self-service Breakfast. The only condition is that the substitution of protein and vegetables for 3-5 days.
Loss of weight of the second stage is 1 kg per week.
The third phase — "Consolidation"
The phase of "Consolidation" (also known sometimes as a "Fixing") begins a gradual return to the diet prior to the diet. Of the 100 products were added to the bread, pasta, potatoes, rice, vegetable oil, fruits (except grapes and bananas), sweet. The day should be eating 2 to 3 tablespoons of oat bran and 3 teaspoons of honey. One day, the day of the week is supposed to be a protein.
The approximate menu for the day:
- Breakfast: Cup of yogurt, or 200 g of cottage cheese, a piece of boiled or baked chicken, boiled egg, tea.
- Lunch: lean fish, steamed vegetables, tea or coffee.
- Dinner: vegetable soup, grilled meat.
The duration of this phase depends on how much weight he managed to lose it: to 5 kg) — for 50 days, if 10 kg in 100 days. In addition, for each of the 10 days, they will be able to get rid of 1 kg.
The fourth phase — "Stabilization"
In the final phase of the Dukan diet includes foods allowed for the first phase ("Attack"). As confirmed by the practice of Dr Dukan, a comprehensive plan that provides not just to get rid of the extra pounds, but also helps you to maintain good form, subject to the condition that you adhere to a proper diet and lead an active way of life.
This phase consists of three steps:
- once a week, and continue to follow the protein in the diet (as during the phase of "Attack");
- eat 3 tablespoons of oat bran a day;
- I prefer stairs to lifts (more than walking).
The approximate menu for the day:
- Breakfast: yogurt or a slice of white cheese 200 g of ham or a hard boiled egg, cup of coffee or tea.
- Lunch: protein snack — crab sticks (surimi), chicken pate, salmon or any other fish. For dessert, a yogurt, or white cheese.
- Dinner: similar to Lunch.
Being uncomfortable during the Dukan diet
In spite of the fact that it is a Dukan diet menu allows you to diversify, and sometimes women, who dwell on the fact that there is a deviation from the plan. Most often, this is due to the fact that it is difficult at all times to follow the plan, or the hunger overtakes where it is not possible to make a meal of allowed foods.
What if there was a failure?
- First of all, do not despair and keep a positive look on things.
- Go back to the old behavior and extend the diet for a couple of days ago.
- The next 1-2 days, to strictly adhere to the protein content of the diet.
- You drink more and more.
- To get enough sleep.
- To get more fresh air.
One of the positive properties of the Dukan diet — recipes, there is a lot at stake! So you can easily cook a variety of delicious and simple dishes, all in accordance with the nature of the products that have been approved for each stage.
The pros and cons of Dukan diet
The advantages of the Dukan diet are:
- more effective than the other diets;
- is safe and does not cause stress;
- there is no need to starve and count calories.
Disadvantages of Dukan diet:
- of seafood, some will find an expensive;
- an imbalance diet may lead to deficiency of certain vitamins and minerals;
- it is not suitable for a vegetarian diet.
The Dukan diet: being lean easy!
The results of the board are happy a lot of women who are no hard fast to cope with the over-completeness of the. Of course, you will have to make some effort — the magic of the world, it is not. However, if you want to get a slim figure on a proven methodology, you may need to listen to more of the reviews on the Dukan diet! A positive evaluation is given not only to the women themselves, but also nutritionists who often recommend this diet to their patients.
Come and join us, and the slim women!