A Professor's world-famous Doukhan received, which is a unique system of power – the Dukan diet. Developed daily menu allows you to see the first results after a short period of time. Table a ready-made recipes every day diet clean, high.
What is a system a Dukan
Only occurs in a 4 step, the duration of which is determined individually. Thank you protein is an attack phase, the first, a body, accelerates the metabolism, activates the process of destruction of the fat mass.
The diet doesn't involve starvation. A author diet believed that the body needs proteins, which are the Foundation. The carbohydrates and fats under a restriction must be to keep a more than 3 works.
Principles of Dukan
The principles which form the basis of the diet pill, which required the whole diet shall be performed daily:
- Building diet, according to a scale of a power;
- Water — 1.5 l;
- Bran oats — 4 tbsp (to drink water);
- Walking — 30 minutes a day;
- The Vitamin a preparations.
Advantages over other diets
Diet has many advantages:
- You don't need the fasting, because one of the questions in this protein food all.
- An immediate result.
- A fog to lose weight fast.
- Reduces the body fat without harming the muscle mass.
- Hair, nails grow stronger, better woman.
- The result is easily held, thanks to the recommendations of the professionals.
The shortcomings of the system
Still, there are drawbacks:
- Not forbidden freedoms, a volume, frequency of food intake.
- Eating protein in excess of certain problems pregnant bodies.
- The absolute exclusion of fat needs.
How long does it take for a diet
A duration of each stage of a diet is directly proportional to the weight required for reduction.
So, for example, to lose 10 kg-section in the first place is a 3 day and the second day 50, a third day and up to 100. Since an increase in weight gain, and the period of each stage.
BMI
The body mass index (BMI) is the main or assessment of the level of presence of excess weight in a test. Experts say that you have correctly calculated the BMI based on the success of a next process of weight loss.
The figure is a Dukan diet is going well, a curve, a mass, deviations, change is the last hat month. Daily menu, however, means that a setting for the overweight.
The preparatory phase
First, you need to be a limit of salt, the sugar, the diet. This reduces the stress during the entire first stage of the elimination. Nutritional advice to the white bread, the pasta. Easily replaced by other products.
It is important so the water that lies close analysis. Coffee, soda should be excluded, replacing them with pure water or natural tea. After the preparatory stage, and thoroughly strengthened in the knowledge of the power system, you need to clean your body.
1. Phase "Attack"
For the film, wrote a song stage in a diet Ducane properly, to speed the development of a title.
The menu each day, provided that the use of protein products (see table below). Removed restrictions on the volume of use. A veto imposed a fats, carbohydrates.
Allowed foods
Number of products allowed:
- Tea;
- Sweeteners;
- Milk powder 1,5 % — 4 tbsp;
- Cocoa – not greater than 14% fat, 1 tsp;
- Starch – 1 tbsp;
- Flavours food;
- Gelatin;
- Wheat bran – 1 tablespoon;
- Leavening agent;
- Bow;
- A lemon is a seasoning;
- Bouillon cubes are not fat;
- Cumin;
- Green;
- Vinegar;
- Vanilla;
- Mustard;
- Salt – 0.5 tsp a day;
- Cinnamon.
Forbidden products
This is what should never be on the table:
- Sugar;
- Alcohol;
- Oil;
- Fats;
- Mayonnaise;
- Milk 1,5% of fat content;
- The baking candy;
- The bread is the flour.
Sample menu each day of the week. Table
This is the most convenient to form the feed table (see below), which is the whole clearly covers a week of food.
Within a diet, there are rules of writing a day menu:
- Bran – 1-2 tbsp
- 1.5 litres of fluid daily.
- Method For optimal cooking of foods, oils without using.
- You only need to use a valid product.
- Minimize the salt, the spices, and sweetener.
Recipes phase
The following are examples of food products that are available
Piece Of "Sensitive"
- Minced meat (chicken or rabbit) — 1.5 kg;
- Egg – 2 Pcs.;
- Bran – 2 tbsp;
- Salt, spices.
Slightly salted seasoned flat meat in the form of a bullet. Egg Dip and roll in the bran and fry without oil. Alternatively, you can use the slow cooker, a way to "Cook".
Fish, salad
- Fish (preferably red) – 200 g;
- Egg – 2 Pcs.;
- Soy sauce – 50-70 g;
- The salt (the fish, when it boils).
Cooked ingredients must be cut. Mix, then add the greens, soy sauce.
The Soup is "chicken"
- Fillet (chicken) – 1 piece.
- Soy sauce – 50 g;
- Egg – 1 pc.;
- Green.
Hot water cut steaks, and the sauce. Cook the meat, pour a whisked raw egg while continuing to mix. Who oven a turn off and add the parsley. To insist that 1 hour.
Roll omelet
- Skimmed milk – 1 tbsp.;
- Egg – 1 pc.;
- The oatmeal – 2 tbsp
- The meat or fish to the filling.
Crack the eggs into the milk, add bran. Bake the omelet, turn. Omelet wrap in the filling. Serve it with the sauce.
Cheese cake "Park"
- Low-fat cottage cheese – 250 g;
- Egg – 2 Pcs.;
- Bran – 1/2 Cup
- Sweetener, salt to taste.
- Vanilla.
Eggs, cheese, and bran is kneaded through the dough. To taste add sweetener, salt and vanilla.
2. Section Cruise (Alternating)
Replace pure protein day, coming to the stage, alternating them with the vegetables. Vegetables are rich in fiber, therefore, is not limited in quantity.
Allowed foods
| Grain | The oatmeal – 4 tablespoons |
| Vegetables | Everything except a starch content. |
| Mushrooms | Mushrooms, boiled or fried. |
| Herbs and spices | There are no restrictions. |
| Dairy products | Low-fat milk. Cottage cheese or bulk cheese. |
| Seafood, fish | A fish in sea, river. Seafood: squid, shrimp, clam, crab, caviar, clams, oysters, octopus. |
| Meat products | Dietary types of meat. The products. |
Forbidden products
Banned in the second phase, in autumn, the following products:
- Products with high starch content;
- Pasta, cereals;
- Black olives;
- Corn;
- Beans;
- Beans (not green);
- Fruits: banana, avocado.
Recipes phase
Green broccoli Soup
200-300 g of broccoli cooked in chicken broth. Add salt, soy sauce to taste. Beat with a blender. Serve it with mushrooms or fish.
Pancake made from a cereal
To knead the dough 250 g of skimmed milk, 4 tbsp. Bran, 1 quail egg. Cook to a minimum in a pan of oil.
Chicken slices with mushrooms
Mix 250g chicken mince, 100g of chopped mushrooms, 1 egg. To form a flat, oval. Cook pot, stove or in a slow mode ("quench"). Can be served with soy sauce.
3. Step Consolidation (Consolidation)
This stage is characterized by the emphasis on the conservation of the previously achieved results. The crowd doesn't want to leave.
The diet is getting more varied. Dominated by the protein — vegetable day. Allowed 1 holiday meal for a week than preparing for the diet.
Allowed foods
The list of products acceptable for human consumption, expanding:
- Juice – 1 tbsp. update;
- Vegetable oil – 1 tablespoon;
- Pasta, grains: oatmeal every day; the rice, the wheat, a pasta, or once a week;
- Vegetables: all the same as in the previous section. Fries 1 time a week;
- Mushroom: boiled or any fried;
- Spices: (see phase Alternation), marjoram;
- Fruits, dried fruits: thadeous, prune, apricot, apple, plum, pear, apricot, etc.;
- Dairy products: only the low fat content. Cheese (stable);
- Seafood, fish (see the section "Rotating");
- Meat products (see phase Alternation).
Forbidden products
Among the products dangerous are those which are a common to all stages, especially: bananas, dates, mango, figs. I can't eat mold on cheese cheese find, or goat cheese, more than 40% of the fat.
Recipes phase
The hell is the apple,
A cottage cheese (300 g), add the sliced apples. Add whole wheat flour (50 g).
Mix and create flat cakes. Bake in a slow cooker or in a pan of oil without added.
Vegetable soup with meatballs
In boiling water or chicken broth add the diced vegetables (potatoes, carrots, broccoli, onion, celery). The shape of a Turkey chop meat, eggs, meatballs. Add to soup, cook until tender.
Steamed meatballs
The steam slice, you will need 300 g chicken breast fillets. Cut into cubes, then add 1 egg, 3 tbsp whole-wheat flour. Form patties, and cook steamed until cooked.
4. Phase "Stabilization"
The thing is the last step to a smooth transition to ensure the new diet.
They long to keep the results, you have to remember recommendations:
- In a day of a protein supplement according to the rules of the first stage;
- Lean meat, poultry, fish, no starchy vegetables, fruits, hard cheeses that do not contain high fat content dairy products;
- At least salt, sugar.
- Only 2 times a week throughout the question in starch, pasta.
- A lot of water, bran.
Allowed foods
The question in almost all foods. Just always, always remember the rules, which are now safely entrenched in a can.
Forbidden products
You don't have to abundantly contain starchy and sweet food, a diet after this diet.
Sample menu each day of the week
| Day | Breakfast | Lunch | Dinner |
| 1. | Cheese cake, jam, coffee | Soup, vegetables, chicken | Fish Steam, yogurt |
| 2. | Strawberries Yogurt, tea | Beef steak with vegetable garnish | Buckwheat porridge with chicken breast |
| 3. | Sandwiches (cheese, ham), coffee | Soup, fish, salad | Roast (lean pork) |
| 4. (protein) | Cottage cheese, dried fruit tea | The chicken chop grill | Fried breaded fish, vegetable, slicer |
| 5. | Semolina, yogurt | Steam slices of fresh vegetables | The spaghetti and soy sauce with a cauliflower |
| 6. | Cheese casserole of minced meat (beef), chicory drink | Vegetable soup, meat | Salad, cooked vegetables, seafood |
| 7. | Rice, fruit, tea | Lasagna, the vegetables and the beef | Salad, vegetables, yogurt |
Recipes phase
Lasagna, the vegetables and the beef
You will Need a lasagna, and then the filling. A place two layers of leaves, the minced meat, tomato sauce, and broccoli. Watered mayonnaise, and grated cheese.
Optionally you can add other vegetables. For example, the cauliflower, or zucchini. Bake in the oven until cooked.
Put cheese and sausage
The change of a beaten egg (3 pieces), the grated cheese and the sliced sausage. Can be The basis for meaty pasta. Mix everything and bake for a Braun the "baking".
More recipes Pierre Dukan
Puff mushroom salad (3. stage)
- Marinated mushrooms;
- Carrots;
- Bow;
- Garlic;
- Hard-boiled egg;
- Du mayonnaise.
Separately slice and fry the onions, mushrooms, carrots. Grid white and yolks separately on a large grater. Mix the mayonnaise with the garlic. Assemble the salad in layers: onions, mushrooms, carrots, eggs, egg yolks. Each layer, except the top, fluff with mayonnaise.
Beef-Vietnamese (2. stage)
- beef steak – 350 g;
- the soy and oyster sauce – 30 g;
- garlic – 4 cloves;
- ginger – 1darab;
- pepper and coriander, to taste.
Coriander should be cut, and the ginger grate. Marinated for 30 minutes, beef in oyster and soy sauce, pepper, coriander, and ginger. The fried meat with the garlic, until a high soft heat.
Oat biscuits Dukan (1. section)
- eggs – 4 Pcs.;
- wheat bran – 2 tbsp;
- the oatmeal 4 tbsp;
- liquid sweetener – 0.5 tsp.;
- vanilla flavor – 20 drops.
The proteins separate from the yolks, mix bran, flavoring, but sweetener. Preheat the oven to 180 degrees. The egg whites one yolk. Bake for 20 minutes.
Chicken, salad, mushrooms (section 4 th)
- chicken quarters – 4 Pcs.;
- mushrooms – 350 gr.;
- mustard – 2 tablespoons;
- low-fat yogurt, 250 gr.;
- apples – 3 Pcs.;
- chili;
- cilantro (or other herbs);
Finely chop the cooked meat. Cut, roasted with the mushrooms. Mix yogurt and mustard, add to salad. Sprinkle a herbs.
Weight monitoring, and what to do, the crowd if you don't go
At certain times weight can stop. This may be due to the fact that some vegetables retain water in the body. You need to reduce salt consumption. At the same time, water shortages may affect the metabolism, which is a delay weight.
We must, to the drinking system. Not valid on the products. You don't have to starve, slowing down the metabolism. To comply with the mandatory system activity.
Breakdown of a diet
In the next few days after breaking the diet, to protein a table with a status, according to the daily menu. Because the body needs 1-2 days to continue a process, a weight loss.
Useful advice from the nutritionist I to lose weight the Dukan diet
- A snack — only protein foods.
- White flour, sugar are banned.
- More water, tea, infusion and decoction.
- The use of vitamin complexes.
- The natural fruits and vegetables.
Contraindications
Despite the fact that the efficiency and balance of a diet a number of contraindications:
- Kidney disease.
- A circulatory disorder.
- Problems with the heart.
- Diseases of the gastrointestinal tract.
- Diseases of the liver.