For several decades the Dukan diet is one of the most popular in the world. It all started with the fact that in the mid 70-ies of the French doctor Pierre Dukan diagnosed, the next comes the patient's obesity. At that time, the disease is treated using low-calorie foods in modest quantities. Dukan decided to develop a completely different power system, which will not only help people lose weight without constant hunger feeling, but in the future no effort to keep a good image.
Pierre Dukan has worked on his system for several decades, it is constantly improving. In 2000 he published the book "I can't lose weight", which immediately became a bestseller, translated into ten languages and published in forty countries around the world. The Dukan diet is often called the ketogenic diet. Its principle is that the diet eliminated carbohydrates, so the human body is forced to expend accumulated reserves of fat, by extraction of their energy. First, however, the depleted glycogen in the liver and only then begins the process of release of ketone bodies, ketosis appears in the adaptive reaction of the organism, is formed by evolution.
The Dukan diet is a safe and effective only for people with a healthy pancreas.
Stages of Dukan diet
The ketogenic diet consists of four phases (sometimes instead of the word "phase" of the followers of the diet use the word "step"). The first two of them are, the purpose of which is to reduce body weight by burning fat, and second is to stabilize the weight and maintain the achieved results.
Step # 1. Attack
This stage achieved the first results of weight loss. To start the process to help more than seventy different products with protein.
Stage 2. Alternately.
Meat products added 28 vegetables, as diet is now based on the alternation of protein and protein-vegetable days.
Step # 3. Consolidation.
In this stage, the goal is the stabilization of the weight. The diet is gradually added products with high energy value. To avoid the effect, when the dropped pounds come back and bring friends, to help protein day.
Step # 4. Stabilization.
At this stage people who want to maintain acquired using the Dukan diet a slim figure, it should last a lifetime. He suggests that all three simple rules:
- Eat three tablespoons of oat bran every day.
- At least twenty minutes of Hiking and avoiding the use of elevators.
- Need to arrange a protein day once a week.
The basic principles of the diet
To reduce the number of calories a good results will never lead! – as repeatedly claimed, the author of the diet. He explained his point of view, the fact that as soon as the person returns to normal eating, the weight comes back. Therefore, Dukan developed the diet, when the body to first burn off the excess fat, and then cease to accumulate on it.
Starvation does not threaten you. This principle is particularly popular among those who managed to try small portions of other diets. Pierre Dukan, prohibit, restrict number of products.
The choice is huge. Even the most sophisticated gourmet will find a list of authorized products, which are ideal for him. If you decide to try this diet, you have to the table, what you can eat. It is one hundred products, of which 72 belong to the category of protein and 28 vegetables. And so, what to choose and how often to eat them, you can decide.
Total cleaning. Before the diet recommended to get rid of all the products, which are not included in the allowed list. Keep them out of sight sugar, biscuits and sweets, throwing cereal and pasta, clean the refrigerator from the harmful mayonnaise, ketchup and sauces, forget the cheese and sausage, which is not useful. If I don't get banned, and such a welcome "Goodies", then sit on this diet is much easier.
Bran is mandatory. There is hardly a man who eat oat bran with pleasure. But unfortunately, this product is not enough. Oat bran should be the menu every day because they:
- helps to quickly felt a feeling of satiety;
- clean the intestines of toxins;
- help flush food debris.
Business – life! Don't worry the Dukan diet you don't need to spend hours sweating in the gym, torturing yourself with boring swimming track swimming in the pool or throw a leg over the ear with yoga. Physical activity described as a way to lose weight is very reasonable, but mandatory. Daily 20-minute walk to speed up the metabolism, forcing fat to be broken down faster, keep the muscles in tone. If you feel that this time is not enough for you, you can gradually increase the duration. It is important that the physical activity has brought joy. During the third phase of the diet you can add a morning exercise or light exercise for the most problematic areas of the body.
Vitamins are essential. Reduce stress changes in diet and slightly maintain the body, you need to regularly take vitamins. The attack phase vegetables and fruits completely removed, it is time to start drinking a multivitamin complex, but adhere to a strictly defined package dosage.
Advantages and disadvantages of Dukan diet
Disadvantages:
The Dukan diet is contraindicated for people with gastritis, ulcers and other gastric diseases.
- The first day of the diet people usually feel fatigue. Fatigue is not a reaction to poor diet and increased physical activity, because it has all the diet is not provided. Apathy and unwillingness to rise again from the couch and psychological manifestations of purely physiological processes in the body increased amount of ketone bodies, decreased amounts of vitamins.
- If you don't want to cook, so a limited number of products, and the almost complete absence of additives that make you think about the need to diet, and maybe even forced to move away from it at all.
- Choice approved products for people who have Allergy or individual intolerance can be a problem, so before starting the diet is better to consult a doctor.
- If you have a sweet tooth, the decision to give up such a favorite dessert, can lead you to depression. But this is nothing more than a trick of the brain. It is important to set yourself up for what food you refuse time and after that achieve your ideal weight sometimes you can still treat yourself to a small amount of ice cream or chocolate.
Advantages:
- You can choose your favorite foods from a list, decide when and how much to eat them.
- The Dukan diet is always a guaranteed result, if you can't follow all the rules and requirements, and eliminate the breakdowns.
- Fast and solid results, "offensive" stage.
- The diet is easy to follow, both at home and at work. Even the buffet breakfast as a way to appreciate a considerable quantity of food.
Phase Attack: the menu for the week
Difficult, as well as the physiological and psychological sense, is the first phase of the diet – the attack phase, the duration of which is not more than ten days, if you have a large amount of weight, and not more than five days for those who need to lose a few pounds.
Allowed foods:
- meat (beef, rabbit);
- offal (tongue, heart, liver, kidneys);
- fish (boiled, stewed, smoked, and canned fish without oil);
- seafood (not cross-type);
- ham (fat content not exceeding 4 percent).
- poultry meat without the skin (except duck and goose);
- eggs (egg whites can be eaten without restrictions, yolks only a small amount, especially if high levels of cholesterol in the blood);
- dairy products (low-fat cottage cheese, milk, yogurt without fruit pieces, yogurt, fermented baked milk);
- oat bran in the amount of one and a half tablespoons (you can add them to yogurt, or prepare them to cake);
- at least 1.5 liters of clean water a day;
- tea, coffee (natural, soluble coffee chicory drinks), herbal teas, mineral water category Lite;
- spices and seasonings (salt in moderation, tomato paste, onion, garlic, Basil, cilantro, dill, parsley).
If you don't want to invent new dishes and find recipes, use the following menu for the week.
On Monday
- Breakfast: omelet of three eggs with milk.
- Lunch: soup with chicken, mint tea cake with oat bran.
- Afternoon snack: yogurt, lemon pie.
- Dinner: oven baked mackerel, yogurt.
On Tuesday
- Breakfast: porridge oats with bran, a Cup of coffee.
- Lunch: beef chops, chamomile tea.
- Afternoon snack: boiled seafood.
- Dinner: oven-baked slices of Turkey, yogurt.
Environment
- Breakfast: boiled eggs, greens, a Cup of coffee.
- Lunch: steam chicken chops, pellets, bran, green tea.
- Snack: cheese cakes, cooked in the oven.
- Dinner: a meat roll made of omelette, which wrapped red fish.
On Thursday
- Breakfast: sandwich (bread with bran + ham), coffee drink.
- Lunch: fish soup, boiled eggs, onion, ginger tea.
- Snacks: whipped cream with sugar substitute proteins, sprinkled with lime juice.
- Dinner: fried sleeve fish, broth hips.
Friday
- Breakfast: meat, chips, black tea.
- Lunch: baked in foil chicken, green tea.
- Afternoon tea: pancakes bran, yogurt.
- Dinner: fish, salad, mint tea.
On Saturday
- Breakfast: scrambled eggs with meat or ham, a Cup of coffee.
- Lunch: beef steak, black tea with lemon.
- Afternoon snack: cake is made of oat bran flavored yogurt.
- Dinner: omelette with onions and seafood, green tea.
On Sunday
- Breakfast: boiled eggs, greens and garlic, a Cup of coffee.
- Lunch: braised tomato paste, chicken breast, chamomile tea.
- Snack: porridge made from oat bran by adding vanillin.
- Dinner: fish on a platter, yogurt.
Recipes cooking stages of the attack
Aromatic mackerel, baked in the oven
For this dish you will need:
- the carcass of mackerel;
- lemon;
- greens (parsley, dill, cilantro);
- salt;
- black pepper;
- foil for baking.
Wash the mackerel under running water, remove the head, clean the carcass from the gut, again, rinse it under tap, lay on paper towel to remove excess water. In a few minutes, stuff the fish belly with greens, sprinkle inside and out with lemon juice. Add salt and pepper to taste. Wrap mackerel in foil not leave gaps that can leak juice. Put the product in a preheated 180 degree oven and cook for 20-25 minutes.
Simple recipe for cheesecakes
Necessary ingredients:
- 1 pack of low-fat cottage cheese;
- 1 chicken egg;
- 4 tablespoons of water;
- 2 tablespoons of flax seeds;
- 2 tablespoons of corn starch;
- sweetener;
- vanillin;
- a pinch of salt.
Using a blender or coffee grinder to grind flax seeds to make flour. Mix all the ingredients. The resulting homogeneous mass in the form of cheesecakes. Put them in let the casserole cool at room temperature uncovered for baking or foil on a baking sheet. Tins or foil, pre-brush a small amount of any vegetable oil. Put in the oven for 20 minutes at 190 degrees. Special delicious pancakes yogurt or low-fat sour cream.