The Dukan diet is one of the most popular ways of losing weight. He has developed his dietician from france, pierre Dukan. The essence of the diet, the consumption only of foods allowed in any amount.
The basic principles of the Dukan diet
On the basis of the diet on the methodology of pierre Dukan was the restriction of some nutrients. In particular, it reduces the consumption of carbohydrates and fats. The power shifts in favor of protein products. As such a restriction on the amount of food consumption does not. If this is not happiness? There is much want and lose weight. The truth, the lovers of the chocolates, bread, sugar and candies will be more difficult. Since these products have to be excluded from the diet.
It has long been known that protein is the primary building material of the muscles in the human body. Its importance, in any way, it can not be underestimated. In the composition of the protein 80% of interchangeable amino acids and 20% of the amino acids to synthesize that by itself the body cannot. While these 20% are found in different types of products. That is why it is so important to eat a variety of protein foods. Then the body will receive the full package of essential amino acids for the body.
Important difference from other diets is the presence of clear stages. Undermine them, and to change place in any case can be. The weight is reduced by using four phases of the diet:
- An attack.
- The rotation.
- Stabilization.
- Fixation.
The first two stages clearly point to the reduction of weight. And the last two help to fix the result obtained for long periods of time. In the complex, this helps to avoid the effect "yo-yo".
The effect "yo-yo" is the probability that after the diet you return not only of their original weight, but and add a few pounds.
The pros and cons of the diet
There is to say about the undoubted advantages of the diet. If all to abide by the rules, the excess weight is non-refundable. The new mass of a body stays at the same level for a long time. The main rule is that after the diet you can not immediately start eating all of what you have on hand. You must follow the recommendations of the nutritionist.
An advantage of the diet is and what is not of the sensation of hunger. The diet includes 100 different products, which can be eaten. In consequence, there is no feeling of limitations, such as, for example, in all the mono-diets. The thinning of hunger does not cause dizziness and fainting.
But it is important to say about the disadvantages of the Dukan diet. Are few, but there are:
Before you start a diet, it is important to consult with your doctor. All of the diets have any contraindications.
- It is quite a high load on the internal organs. This applies especially to the kidneys. A great education ketone solid by products of protein should be a timely exit of the body. Base load is going to the kidneys. If you are not going to handle, in the plasma of the blood may increase the concentration of ketone tel.
- Losing weight can feel the taste of the acetone in the mouth. Well-being can worsen.
- A protein-rich diet can lead to constipation.
- In addition, the strong reduction of the consumption of fat can negatively affect the health of the woman.
Also with the primary care doctor has to talk to, and about vitamins. If you limit the consumption of some products, along with them stop acting in many of the nutrients the body needs.
The rules of energy in each phase of the Dukan diet
As already mentioned above, the Dukan diet consists of four stages. In each phase of the diet you can eat a list of products. Add something to the list of products in any case, do not.
Throughout the diet allows you to eat the oat bran. Are required to reduce the risk of constipation.
Phase 1 of the diet — "the Attack"
The first phase of the diet lasts two to seven days, depending on the desired result. Named after the attack phase, because now comes the drastic reduction of carbohydrates and fats in the diet. Special products stimulate the body to digest fats. The metabolism speeds up, and there is a decrease in weight. In this step, you can lose up to 4 kilos of excess weight. It is important to consume only allowed 72 protein product.
2 diet phase — "Rotation"
This stage may last for weeks. The maximum period is not limited and depends on the desired result. On average per week, you lose about 1 kilogram. The stage of the "alternation," also known as "the cruise". To the 72 products added 28 vegetables.
3 phase of the diet — "Anchor"
This phase is essential to secure as the result. If after two phases abruptly enter the menu of many valuable products, the weight will return. According to the rules, which was developed by pierre Dukan, the fixation should last 10 days for every kilo that has been lost in the last few weeks.
4 phase of the diet — the "Stabilization"
The stabilization is adequate nutrition. Deadlines do not. The phase of "Stabilization" should be the step to a way of life.
Menu for each day of the diet
There are many free resources, where there are recipes with pictures for people who meet the Dukan diet. Due to the huge table allowed for products you can create delicious and plentiful dishes.
Below is an example of diet for each day of the diet. Skip meals is not desirable.
The average duration of the first phase of the diet is 7 days. You can customize the menu for the entire week, and you can be guided by the following list. Each woman must decide that it is more convenient in your case.
Monday:
- Breakfast — scrambled eggs and coffee.
- Lunch: chicken burgers and kefir.
- Snack — cottage cheese.
- The seafood dinner and the tea.
Tuesday:
- Breakfast — cheese casserole and tea.
- Lunch — beef soup with the boiled eggs.
- Snack — yogurt.
- The dinner of cutlets and tea.
Wednesday:
- Breakfast — bread of bran with the melted cheese and the coffee
- Lunch: burgers fish.
- Snack — pot of cottage cheese.
- Dinner — cooked meat and kefir.
Thursday:
- Breakfast — scrambled eggs, coffee with low-salinity trout.
- Lunch — the ear with the bread of bran.
- Snack — cottage cheese.
- Dinner fillet of grilled chicken and tea.
Friday:
- Breakfast — oatmeal cookies with turkey ham and coffee.
- Lunch — cooked tongue of veal.
- Appetizer — cheese casserole.
- The dinner to the mix of shrimp and the tea.
Saturday:
- The breakfast of pancakes, bran and tea.
- Lunch — soup with meatballs.
- Snack — rich.
- Dinner fish stew and the tea.
Sunday:
- Breakfast — egg poached and coffee.
- Lunch — soup with meatballs.
- Snack — yogurt.
- Dinner turkey burgers and kefir.
In the second phase of the diet you can introduce some products that contain carbohydrates. The duration of the stage individually. Below is the feeding option of the week.
Monday:
- Breakfast — scrambled eggs and coffee.
- Lunch: chicken burgers and kefir.
- Snack — cottage cheese.
- The seafood dinner and the tea.
Tuesday:
- Breakfast — cheese casserole and tea.
- Lunch: gefilte fish and a salad of cucumbers, tomatoes and lettuce with lemon juice.
- Snack — yogurt.
- The dinner of cutlets and tea.
Wednesday:
- Breakfast — bread of bran with low-salinity fish and coffee
- Lunch — vegetable soup with meat.
- Appetizer, pancakes, bran and tea.
- Dinner — cooked the meat, the salad and kefir.
Thursday:
- Breakfast — scrambled eggs with ham and coffee
- Lunch — the ear with the bread of bran.
- Snack — cottage cheese.
- Dinner — meat loaf with the melted cheese and the tea.
Friday:
- Breakfast — oatmeal cookies with turkey ham and coffee.
- Lunch — cooked tongue of veal.
- Appetizer — cheese casserole.
- Dinner — vegetable stew with turkey and tea.
Saturday:
- The breakfast of pancakes, bran and tea.
- Lunch: stew beef liver.
- Snack — rich.
- Dinner fish stew with vegetables, and tea.
Sunday:
- Breakfast — cottage cheese with yogurt.
- Lunch — soup with meatballs.
- Snack — yogurt.
- Dinner — fish cake and tea.
The third phase of the Dukan diet — "fixation". The basic diet of approximately the same, but there are some good add products. Saturdays you can add a glass of red wine at dinner. You can add some dessert. The main rule is not, to the dessert and the alcohol were in the diet of one or two consecutive days. Once a day at one of the meals you can add berries, banana or dried fruits. One or two times a week for lunch or dinner you can add a side of rice or pasta). But cook all the dishes without the need of oil.
This phase of the diet is not to lose weight. Now the desired result should already be received. There is only your pin. Once a week should do the protein day of the week "Attack". Pierre Dukan advises to make it on Thursday.
In the fourth phase, does not imply any restriction. It is important to address the process of feeding rational, and do not eat in excess. It is desirable once a week to make the download day and to eat only foods from the phase of "attack".