Update: October 2018
Diet is a well-known concept that 90% of the population associates with certain restrictions in the diet for a specific period of time in order to normalize weight. However, this concept has a broader meaning and, in literal translation from Greek, means “dietary regimen”. Simply put, it is the way of life, eating habits and diet that a person or a nation follows throughout life.
In addition to the general concept, there are various types of nutrition, such as rational, therapeutic diets, vegetarianism, veganism, raw food, halal, kosher and other types in which certain foods are limited or excluded from the diet.
How safe are diets?
Of course, food preferences and the choice of a certain type of food affects human health. As for temporary diets that involve switching to a promoted diet - they also have an impact on health, and sometimes not the best. . It would seem that these are temporary restrictions, why are they dangerous for the body?
stress for the body
A new diet, indigestion and metabolism, the destruction of adipose tissue are a real stress for the body, which is trying to adapt to new conditions of existence, giving all its strength to maintain vital functions. Particularly harmful in this case are methods that involve a sharp, rather than a gradual rejection of certain products. In another case, “decisive” ladies drive themselves into a stressful state of their body, who from tomorrow eat apples and water, but even today indulge themselves with barbecue with pita bread.
Body intolerance
This is the main disadvantage of most diets. People who lose weight rarely think about possible contraindications to the chosen method of losing weight, based on the opinion of friends, acquaintances whom she helped and the weight loss process itself was easy. Deterioration of well-being and appearance is nothing more than a dysfunction of the digestive, urinary and other systems of the body, while in the sources of the diet all these negative phenomena are called “restructuring of the body”, “reaction to the destruction of adipose tissue”, etc.
Lack of vital substances in the body
For some time, substances necessary for life, but no longer supplied with food or in small quantities, will be taken from the depot in the body. However, this period is not long, and vitamin-mineral or nutrient deficiency will affect both the metabolism and the functioning of internal organs, not to mention appearance.
Depression
The psychological side is one of the main ones when observing a limited diet. Primary euphoria and faith in the result after 3-5 days of following the diet are replaced by a depressed mood, apathy and can end in a nervous breakdown.
Loss of muscle mass
One of the negative effects, but very likely with low-calorie diets, since not only adipose tissue decreases, but also muscle tissue, which negatively affects both health and appearance.
Dehydration
This phenomenon is typical for salt-free diets, since the complete exclusion of salt from the diet leads to the loss of fluid from the tissues, the subsequent accumulation of toxic metabolic products and the disruption of all biochemical processes in the body.
Decreased immunity
An unbalanced diet, stress, and a slowdown in metabolic processes reduce the body's resistance to infections.
Body intoxication
The accelerated breakdown of adipose tissue leads to the formation of toxic metabolic products. At the same time, nutrient deficiency leads to a protective slowdown in all metabolic processes, including the detoxification function of the liver. Metabolic products accumulate in the body and poison it.
Change in appearance
It would seem that this is the result of all diets, and this is what they strive for. But the change in appearance may not be at all what was expected. Sagging, flabby and dull skin, an aged face, brittle hair and nails, out-of-shape breasts and buttocks, sunken eyes - this is not a complete list of all the changes that occur in the process of losing weight.
A sharp increase in the risk of any disease and the activation of dormant pathologies
An organism weakened by diets is an ideal environment for the development of any infectious process, including the activation of its own conditionally pathogenic microflora, as well as exacerbation of chronic pathologies. With a high degree of probability, after a while, diseases of the body system that has undergone the greatest change during the diet manifest. Also, against the background of impaired metabolism and hormonal levels, the risk of cancer increases.
In addition to health problems, most people experience emotional dependency on the diet after it has been discontinued. The fear of gaining extra pounds is amplified by the sacrifices that had to be made during weight loss. All this leads to the body's rejection of "forbidden" foods, the development of depression and extreme conditions in the form of anorexia or bulimia.
Dukan's protein diet - the essence of the weight loss technique
The author of the technique is the French doctor Pierre Dukan. Since its inception, the Dukan method has gained immense popularity due to the fact that a severe restriction in the diet is excluded. “Eat as much as you want,” says P. Dukan.
The doctor devoted 19 books to his innovative method of losing weight. The scientist himself has been on a diet for over 40 years and, as he himself claims, does not experience any health problems. According to the author, the technique allows you to lose excess weight, consolidate and stabilize the result without strict starvation and unbearable workouts.
The Dukan diet refers to low-carb, protein diets:
- There are practically no restrictions on the amount of food consumed from the permitted category;
- There is a clear list of prohibited and permitted foods;
- The basis of nutrition is protein food;
- Carbohydrates are significantly limited and fats are practically excluded;
- The amount of salt that retains water in the body is minimized;
- Alcohol is completely excluded. At the last stage, the use of white wine for cooking is allowed;
- An obligatory element of nutrition is oat bran, which replaces one of the meals during the day. Bran dulls hunger, normalizes digestion and removes metabolic products;
- It is important to drink enough water, 2 liters per day, necessary to reduce hunger and effectively remove metabolic products. You can drink at any time;
- It is strictly forbidden to skip breakfast;
- You need to lead an active lifestyle to prevent kidney problems.
Why is it possible to lose weight without the risk of gaining weight again by eating protein foods?
- The digestion of proteins is accompanied by a greater loss of calories than is spent on the metabolism of fats and carbohydrates;
- Protein in its pure form significantly reduces the feeling of hunger and does not retain water in the body;
- Protein food increases the body's resistance to infections;
- Protein does not allow the muscles to "lose weight", keeping them in good shape, and therefore eliminates skin flabbiness.
Stages, menu
The Dukan technique consists of 4 successive stages. The first two stages allow you to lose weight, and the last two - to consolidate and stabilize the achieved result. Each stage has a specific name and a list of foods that you can eat. The most important thing for losing weight is that you don’t need to count calories, eating as much as you want from the list of allowed ones. To achieve the result, you cannot follow the diet halfway, having achieved weight loss, but not consolidating the result.
The Dukan Diet: The First Phase "Attack"
The shortest and most significant stage in terms of weight loss. It is allowed to eat only protein foods. On average, attack days are observed for 5 days, ranging from 2 to 10 days, and depend on excess body weight. You can calculate the weight using a simple formula: M \u003d P - 100, where M is the mass in kilos; P - height in cm.
- Meals should be regular.
- You can eat as much as you want.
- At this stage, strong physical activity is prohibited, a 20-minute walk a day is enough.
The list of products that can be eaten in any quantity, combination and at any time of the day: |
List of prohibited products: |
|
|
Cooking methods: |
|
|
The second stage "Alternation"
At this stage, the main weight loss occurs. It will not be as sharp as during attack days - about 1 kg per week. The duration of this stage depends on how many numbers on the scale you need to lose weight. Those. when the desired weight is reached, proceed to the next step.
- Protein days alternate with protein-vegetable days. This means that on protein days you can eat the same as in the first stage, and on protein-vegetable days, cooked or raw vegetables are added to the protein, but proteins still form the basis of the diet.
- The alternation scheme is selected individually. For example, 5 after 5 days, or 1 after 1.
- Vegetables cannot be seasoned with oil, but you can use 0% yogurt, balsamic vinegar, garlic.
- Methods of cooking vegetables: grill, steam, boil, stew, bake in the oven.
- Be sure to consume 2 tablespoons of oat bran daily.
- It is necessary to drink at least 1.5-2 liters of fluid per day.
- From physical activity, walking is recommended for at least half an hour a day.
Allowed vegetables: |
Forbidden vegetables: |
|
|
Stage features: |
|
|
The third stage of the diet - the phase "Fixation"
At this stage, weight is no longer lost, but the body is accustomed to a new diet to stabilize weight. The most difficult stage from a psychological point of view, associated with the presence of a number of dietary restrictions. The duration is calculated according to the following scheme - 10 days for each kilo lost:
- The menu is expanded with new, tasty products, but strict rules for their consumption are established;
- The stage is divided into 2 equal halves;
- 6 days a week you should eat protein-vegetable food (as on the protein-vegetable days of the "Alternation" stage);
- 1 day a week (Thursday) should be purely protein (like the days of the "Attack" stage);
- Every day you should consume 2 tbsp. oat bran;
- You should drink at least 1.5-2 liters of fluid per day;
- Physical activity - walking for about 25 minutes a day.
In the first half of the stage, in addition to vegetables, you can add the following products: |
Explanations for new products: |
|
|
In the second half of the stage, additionally allowed: |
|
|
The fourth stage - "Stabilization"
At this stage, the final stabilization of weight occurs due to the formation of protective mechanisms that will have to be observed throughout life! The diet is positioned by its creator as proper, wholesome nutrition, therefore, at this stage, it is no longer considered as a measure to maintain a slim figure, but as a healthy lifestyle.
- The basis of nutrition is the rules given at the stage "Fixing".
- The main diet will be vegetables and proteins.
- 1 exclusively protein day also remains (Thursday).
- 3 tablespoons should be consumed daily. oat bran.
- We must not forget about the observance of the drinking regime - 1.5 liters per day.
- It is necessary to do daily walks, 20 minutes a day.
Changes in the menu regarding the protein day:
- The consumption of red fish is limited: no more than 150 grams of smoked and no more than 200 grams of raw. The amount of white fish and seafood is not limited;
- When eating chicken, wings, thighs and tailbone are prohibited. Turkey meat is not subject to these restrictions;
- Of dairy products with 0% fat, preference should be given to those that contain less lactose;
- Salt intake on this day is reduced to a minimum.
The above rules should be followed strictly, not giving yourself slack, otherwise there will be a breakdown and the body will begin to regain its previous weight!
Some recipes according to Dukan
There are many simple and affordable recipes that involve the use of approved products. However, all of them are relevant already at the last, life-long stage. At the first stages, it is recommended to choose simple food combinations and dietary cooking methods without spices (steaming, boiling), which contributes to better digestibility of food and its speedy digestion.
homemade sausage
- 1 kg of homemade minced chicken breast and skinless turkey thighs;
- 1 clove of garlic;
- black pepper;
- some salt;
- 1 cup skimmed milk.
Mix the ingredients well and let stand for a couple of hours in the refrigerator. Fill a natural or artificial casing with minced meat and form sausages. Method of preparation - steamed, grilled. You can't use shell!
Pizza
Dough: 1 head of cauliflower on a fine grater, 1 tbsp. oat bran, 2 egg whites, spices.
Filling: mozzarella cheese 7%, cherry tomatoes, slices of boiled beef.
Knead the dough, put it in a form on parchment, put thin slices of beef, tomatoes and mozzarella circles on top. Bake at 180 C for 20 minutes.
Biscuit
- 2 tbsp. l. oat bran;
- 1 tbsp corn starch;
- 2 tbsp skimmed milk;
- 2 egg whites;
- 3 tbsp fat-free cottage cheese;
- sweetener.
Knead the dough and form cookies, put them on parchment and bake at 180 C for 20 minutes.
"Olivier salad"
- boiled chicken breast - 1 pc.;
- pickled gherkins - 4 pcs.;
- boiled green beans;
- half boiled carrots;
- 2 boiled eggs (or squirrels);
- sauce: soft fat-free cottage cheese 2 tbsp, lemon juice 1 tbsp, salt and pepper.
Grind all the ingredients as for a classic Olivier, season with sauce.
Snack sea cocktail
- boiled squid - 2 carcasses;
- crab sticks - 8 pieces;
- 2 soft-boiled eggs.
Squid and sticks cut into circles, season with grated eggs. If desired, you can slightly salt.
The drinks
- Cabbage juice is recommended for constipation. A small head of cabbage or half of a medium one is cut into pieces and passed through a juicer, consumed fresh, it can be stored in the refrigerator for no more than a day.
- Smoothie Juice – 6 handfuls of spinach, 2 stalks of celery, 5 handfuls of lettuce, 2 peeled apples, chopped, and 1.5–2 tbsp. water, immersed in a blender - a healthy smoothie is ready.
- Raspberry tea - pour 1 teaspoon of crushed raspberry leaves with a glass of boiling water, wait 20 minutes, strain, then add pureed fresh or frozen raspberries.
- Water with lemon, mint or cucumber- to make the water tastier, you can add 2 circles of cucumber or a few mint leaves or a slice of lemon to a glass of water.
The Pierre Dukan diet involves a special menu, which is recommended to be compiled in the form of a table for ease of following the diet.
Contraindications to the Dukan diet
The dangers of the Dukan diet
Many nutritionists and doctors call the diet proposed by Dukan dangerous and irrational, calling the diet nothing more than a well-promoted business. For the 3rd year in a row, the British Dietetic Association has given this diet the title of the most dangerous diet, advising to avoid it.
And here are the facts:
- The almost complete rejection of fat-containing foods is unnatural for the body - to maintain normal life, 40-50 grams of fat should be supplied daily. In the absence of fat, the absorption of fat-soluble vitamins A, E, D, as well as calcium and other important minerals is significantly impaired;
- The shock weight loss that occurs in the first two stages is a serious blow to health;
- An unnaturally high proportion of protein food leads to a huge load on the kidneys, since protein amino acids are excreted from the body in the form of uric acid.
- Protein foods shift the pH of urine to the acid side, which greatly increases the risk of stone formation.
- Metabolic changes that occur as a result of an imbalance in the diet lead to the breakdown of not only fat, but also the depletion of muscle tissue. That is why many losing weight feel constant weakness,.
- Carbohydrate deficiency leads to disruption of the central nervous system - memory impairment, headaches, dizziness, etc.
- The lack of vitamins leads to the formation of their deficiency and the corresponding clinic.
- Protein diet leads to constant constipation and bad breath.
- Moreover, according to a study by T. Campbell, K. Campbell, the predominance of protein foods in the diet significantly increases the risk of malignant tumors (see).
Even the author of the methodology, Pierre Dukan, recommends consulting a doctor and undergoing the necessary examinations before “sit down” on the diet he proposed. Well, we advise you to weigh the pros and cons a hundred times, considering the risks and evaluating the feasibility of losing weight in such an unnatural way for the body. There are others, much safer, and with benefits for the body, such as fitness, feasible sports, special breathing and other exercises.
Dietitian Pierre Ducane has developed a weight loss diet based on his 40 years of practice, which has gained popularity both among the general public and among celebrities, such as the Duchess of Cambridge and Jennifer Lopez. Dukan's multi-phase diet avoids fasting. At each stage, you should use acceptable products on the menu that contribute not only to losing weight, but also to maintaining the achieved result throughout life.
Basic rules of the Dukan diet
The Dukan diet is based on the following principles:
Reducing your daily calorie intake is useless. The doctor claims that reducing the daily calorie content while following the diet gives a short-term result. Returning to the usual diet, the lost weight will immediately return. According to Dukan, you should use only those foods in your menu that do not allow you to accumulate.
Limiting the amount of food consumed is not effective. The Dukan diet is the opposite of the mono diet. It is allowed to use 100 allowed foods in the menu in any quantity in order to feel full during the day.
popular:
- ✅ Diet Princess Kate Middleton: before the wedding and after giving birth
- ✅ Protein diet for a week or minus 6 kg in 7 days
- ✅ Rosehip diet for 10 days for quick weight loss
Daily use of oat bran- need. Pierre Dukan's statement that oat bran allows you to quickly saturate, remove toxins and toxins from the body. Every day you should eat 1.5-3 tablespoons of bran, drinking plenty of water.
Not without physical activity. Without physical activity, while following a diet, you can reach the point of "Not burned kilograms", when the weight stops. During exercise, the body works differently. According to the Dukan diet, it is necessary to take long walks every day, it is advisable to do morning exercises, play sports or fitness several times a week, and not use the elevator.
According to the rules of the Dukan diet, 4 main stages should be followed:
Dukan diet "Attack"- the menu for 7 days is calculated. The goal of the "Attack" is to make stored fats be burned. The menu of this phase contains exclusively protein products. The goal of the "Attack" is to make stored fats be burned.
"Alternation"- lasts until the desired result is achieved. The goal of "Alternation" in the Dukan diet is the desired weight loss. At this stage, certain vegetables are allowed on the menu, in addition to protein products.
"Fixation"- continues depending on the excess weight shed. The menu of this phase of the Dukan diet expands and becomes as close as possible to the final allowable.
"Stabilization"- continues throughout life. This is a kind of food culture, learned in the previous stages of the Dukan diet, which allows you to keep your weight normal.
Phase Attack
Diet Dukan "Attack" - the very first and most effective phase, which provides for severe restrictions on the menu. Its main goal is to burn fat accumulated in the body. It is carried out by using only protein products with a minimum fat content in the menu.
The consumption of protein products on the Dukan diet contributes to rapid satiety, therefore, the volume of a serving of one meal will be reduced. The body spends more energy on protein digestion than it receives from it, as a result of which excess weight quickly disappears. It is at the “Attack” stage of the Dukan diet that a sharp weight loss is observed, which, according to the doctor himself, motivates for further stages.
Before following the Dukan diet, you should clearly define the duration of the "Attack" phase. It is determined based on the number of extra pounds:
Up to 5 kg = 3 days;
Up to 10 kg = 4 days;
Up to 15 kg = 5 days;
Up to 20 kg = 6 days;
Over 30 kg = 7 days.
While following the “Attack” of the Dukan diet, you must adhere to the following rules:
Include in the daily menu the use of 1.5 tablespoons of oat bran, drinking plenty of water with them. With individual intolerance, you can replace bran with buckwheat. It is necessary to drink at least 1.5 liters of purified water without gas per day. It is recommended to do morning exercises. During the diet, be sure to walk in the fresh air for at least 20 minutes a day.
Approved Products
Diet Dukan "Attack" - allowed foods:
- Lean meat: veal, horse meat, beef, pork (6% fat), rabbit meat;
- Poultry (except duck and goose, eaten without skin): chicken, turkey, quail;
- Offal: kidneys, liver, tongue, lungs;
- Ham (no more than 4% fat, used without skin);
- Fish in any form: raw, baked, canned, fried, steamed;
- Seafood;
- Quail and chicken eggs: protein in unlimited quantities, no more than 2 yolk per day;
- Fat-free or with a minimum percentage of fat dairy and sour-milk products;
- Natural yoghurts;
- Crab sticks (no more than 7 pieces per meal).
As supplements on the Dukan diet in the "Attack" phase, the following are allowed:
- Olive, vegetable or rapeseed oil (1 tablespoon per day);
- Lemon juice;
- Tomato paste (2 tablespoons per day);
- Apple, soy, balsamic vinegar;
- Herbs and spices: cumin, thyme, rosemary;
- Onion;
- Baking powder, gelatin and yeast in cooking;
- Gherkins as a snack (2 pcs per day);
- Sugar substitutes.
Menu for every day
Dukan's diet - menu for each for the Attack phase (breakfast, lunch, afternoon snack, dinner):
Monday:
- Cottage cheese;
- Meatloaf with egg;
- Kefir;
- Boiled chicken breast.
Tuesday:
- Omelette;
- Rabbit in tomato sauce;
- Kefir;
- Grilled dorado in lemon sauce.
Wednesday:
- 2 hard boiled eggs;
- Beef steak with mustard;
- Milk;
- Seafood cocktail.
Thursday:
- Syrniki;
- Trout baked in the oven;
- natural yogurt;
- Braised turkey in a creamy sauce.
Friday:
- Cottage cheese casserole;
- Ear from sturgeon;
- Soft-boiled egg;
- Veal medallions in tomato sauce.
Saturday:
- Ham;
- Chicken soup;
- Kefir;
- Salmon baked in the oven.
Sunday:
- Omelet with ham;
- Lightly salted herring;
- Milk;
- Beef chops.
Phase Alternate
According to the Dukan diet, the desired result is achieved in the "Alternation" phase. This is the main step in losing weight. Its duration is determined by the loss of excess weight, that is, when the desired result is achieved, then the "Alternation" phase according to the Dukan diet ends. At this stage, in addition to protein products, vegetables and greens rich in fiber are introduced into the menu.
Allowed vegetables can be consumed both raw and cooked. However, they are not allowed on the Dukan diet menu at this stage every day. You should alternate exclusively protein days (according to the “Attack” phase) with mixed days (when vegetables and greens are allowed on the menu).
Alternating protein days with mixed according to the Dukan diet is determined based on the desired loss of excess weight:
Up to 10 kg = 1/1
Up to 20 kg = 2/2
From 30 kg and more = 5/5
According to the Dukan diet in the "Alternation" phase, it is necessary to increase the daily intake of oat bran to 2 tablespoons. According to individual indications, they can be replaced with wheat bran or buckwheat brewed in water. The consumption of purified water is increased to 2 liters per day. Physical activity should also be more. The Dukan Diet requires walking outdoors for at least 30 minutes a day during the Alternation phase. Do not forget about morning exercises to achieve the desired result of losing weight as soon as possible.
What can and cannot be eaten?
What you can eat during the Dukan Alternation phase:
- All protein products allowed in the "Attack" phase;
- All spices and additives included in the menu of the "Attack" phase;
- Vegetables and greens: cucumbers, tomatoes, bell peppers, pumpkin, asparagus, spinach, parsley, lettuce, cabbage, radish, zucchini, eggplant, leek and onion, celery, green beans, beets, carrots;
- 1 unsweetened apple per day;
- Mushrooms.
An important nuance of the "Alternation" phase of the Dukan diet is that the protein products allowed in the first phase can be mixed arbitrarily, and only two types per day can be selected from the additional ones.
In the "Alternation" phase of the Dukan diet, the following foods should be excluded from the menu:
- Fatty meat and poultry (duck, goose);
- Potatoes, peas, beans, corn, lentils;
- Avocado, olives, black olives;
- Cereals, pasta and bakery products (with the exception of 2 slices of rye bread per day);
- Pastries, sweet desserts, chocolate;
- Sugar;
- Mayonnaise.
Menu by day
Phase of Alternation - menu by day according to the Dukan diet (breakfast, lunch, afternoon tea, dinner):
Monday:
- Omelette;
- Trout ear;
- Milk;
- Rabbit in sour cream sauce.
Tuesday:
- French scrambled eggs;
- Creamy chicken soup;
- Cucumber tomato;
- Beef steak. White cabbage salad.
Wednesday:
- Cottage cheese. Apple;
- Seafood cocktail;
- Hard boiled egg;
- Chops of veal.
Thursday:
- Buckwheat porridge;
- Soup "Tom Yum" with shrimps;
- Kefir;
- Turkey stewed with vegetables.
Friday:
- natural yogurt;
- Steamed chicken breast;
- Ham;
- Weakly salted salmon.
Saturday:
- cucumber rolls;
- Borscht with meat;
- natural yogurt;
- Mackerel stuffed with vegetables in the oven.
Sunday:
- Syrniki;
- Beef cutlets;
- Kefir;
- Fish soup.
Consolidation Phase
Consolidation phase according to the Dukan system is a gradual exit from the diet. At the same time, the person continues to lose weight, but not so intensively, by about 400 grams per week. The duration of this phase is calculated individually, depending on the lost kilograms, based on the principle of 10 days of “Fixation” for 1 kg of weight thrown off earlier. For example, for a person who has lost 6 kg of weight, the duration of the “Fixation” stage should be 60 days.
The Dukan diet menu expands in the Consolidation phase:
- Non-sweet fruits are added, with the exception of bananas, cherries and grapes. But the allowable daily portion of permitted fruits should not exceed the size of an average apple.
- It is allowed to introduce 6% cheese into the diet.
- Twice a week you can eat potatoes, rice, pasta, peas, beans and legumes on the menu.
- At this stage, the Dukan diet increases the daily intake of oat bran to 3 tablespoons. Purified water without gas should be drunk at least 1.5-2 liters per day.
It is necessary to observe physical activity, exercise or fitness, take long walks from 30 to 60 minutes a day.
A feature of the “Fixation” phase of the Dukan diet are the so-called "feasts". These are such meals when you are allowed to eat absolutely everything that your soul and stomach desire. They are arranged once a week and only for one meal, for example, for lunch. Also, according to the Dukan diet, it is imperative to carry out a fasting day once a week - protein. That is, use only protein products in the menu according to the “Attack” phase.
Allowed products on the Dukan diet in the consolidation phase:
- All protein foods allowed in the "Attack" phase;
- All vegetables, additives and spices allowed in the "fixing" phase;
- Sour and sweet and sour fruits: oranges, tangerines, grapefruits, apples, kiwi, pears;
- Berries: melon and watermelon no more than 400 grams per day;
- Rice, potatoes, corn, beans, peas, pasta, starchy foods 2 times a week;
- Cheese 6% fat content no more than 40 grams per day;
- Honey - 3 teaspoons a day;
- 2 slices of bread.
Detailed menu
Dukan Diet - menu in the Consolidation phase (breakfast, lunch, afternoon tea, dinner):
Monday:
- Oatmeal with honey;
- Chicken noodle soup;
- Orange;
- French meat. Salad "Vitamin".
Tuesday:
- Omelet with ham and cheese;
- Borscht with meat;
- Mandarin, kiwi;
- Pilaf with beef. Cucumbers, tomatoes, bell peppers.
Wednesday:
- Syrniki;
- Paella with seafood;
- Apple;
- Turkey stuffed with prunes in the oven.
Thursday:
- Cottage cheese with honey;
- Meat hodgepodge;
- Cucumber, spinach;
- Mashed potatoes. Chicken liver. Carrot salad.
Friday:
- 2 hard boiled eggs;
- Kefir;
- Soup "Tom-Yam" with seafood.
Saturday:
- natural yogurt;
- Seafood;
- Kefir;
- Beef chops.
Sunday:
- Cottage cheese casserole;
- Ear from sturgeon;
- Grapefruit;
- Macaroni with cheese and ham. Greenery.
Stabilization Phase
The Stabilization Phase of the Dukan Diet is a rule of eating behavior that must be adhered to throughout life in order to maintain the achieved result of losing weight and not gaining excess weight in the future.
According to the Dukan diet, you should adhere to the main 4 principles in the "Stabilization" phase:
- Eat 3 tablespoons of oat bran and drink at least 1.5-2 liters of non-carbonated water per day;
- Pay special attention to your physical activity: avoid elevators, take daily walks for at least 30 minutes, do morning exercises, do fitness;
- Once a week, arrange a protein fasting day according to the “Attack” phase;
- Include all foods in your daily diet or eat according to the “Fixation” phase. It is desirable to use fruits in the menu in the morning.
According to the Dukan diet, the “Stabilization” stage is no longer a restriction, but a way of life. Do not worry about the holidays when you want to enjoy culinary delights, because on this day you can afford a “feast”. The next day after the “feast of the stomach”, you should definitely arrange a protein “Attack” in order to avoid gaining excess weight.
Allowed and prohibited products
Allowed products according to the Dukan system in the Stabilization phase:
- Low-fat meats (beef, veal, horse meat, pork 6%, rabbit meat);
- Poultry meat: chicken, turkey (without skin);
- All varieties of fish in any cooking variations;
- Fat-free dairy and sour-milk products;
- Seafood;
- by-products;
- Lean ham without skin;
- Chicken and quail eggs;
- All vegetables (potatoes and legumes should be consumed in the menu no more than 2 times a week);
- Fruits (with the exception of cherries, bananas and grapes) should preferably be consumed in the morning;
- Honey 3 teaspoons a day;
- Bread (2 slices per day), pasta;
- Lemon, lemon juice;
- Cocoa;
- Mushrooms;
- Ketchup, tomato paste (2 tablespoons a day), adjika;
- Spices and additives (parsley, coriander, ginger, cumin, pepper);
- Gelatin, baking powder, yeast;
- Vegetable, olive oil;
- Tea, coffee, infusions and decoctions of herbs without sugar.
Prohibited foods in the "Stabilization" phase of the Dukan diet:
- Sugar;
- Pastries, sweet desserts;
- Sweet fruits: cherry, banana, grapes;
- Fatty meat and poultry (duck, goose in limited quantities);
- Fatty dairy and sour-milk products;
- Mayonnaise and sauces with its use in cooking.
Menu
Menu for the Stabilization phase on the Dukan diet (breakfast, lunch, afternoon snack, dinner):
Monday:
- Curd pudding;
- Norwegian soup with salmon;
- Grapefruit;
- Vegetable stew with turkey.
Tuesday:
- Omelette. Mandarin;
- Rassolnik. Cod liver;
- Kefir;
- Mashed potatoes. Salted herring. Cabbage salad.
Wednesday:
- Rice porridge with milk;
- Solyanka from selected meat;
- Ham;
- Gefilte fish. A fresh vegetable salad.
Thursday:
- Soft-boiled egg. Pear;
- Ear from a combined fish;
- Kefir;
- Beef steak with mustard.
Friday:
- Muesli. Orange;
- Okroshka. hake fillet;
- Kefir;
- Spaghetti with bolognese sauce.
Saturday:
- Oatmeal. Apple;
- "Feast" - we eat whatever we want according to the Dukan diet;
- Ham;
- The vinaigrette. Pollock fillet.
Sunday:
- Syrniki;
- Borscht with meat;
- Grapefruit;
- Chicken breast. String beans in a creamy sauce.
Recipes
Here are some recipes for the Dukan diet that you can include in your menu:
Meatloaf with egg
Meatloaf with egg Ingredients:
- Beef;
- Onion;
- Vegetable oil;
- Eggs;
- Garlic;
- Salt.
How to cook:
- Boil 2 eggs, cool, peel.
- We make stuffing. Grind beef and onion in a meat grinder. Add a raw egg, chopped garlic, salt to the minced meat.
- We spread part of the minced meat in a mold, boiled eggs on top of it, then the remaining minced meat, sprinkle with vegetable oil.
- Bake in an oven preheated to 180 degrees for 45 minutes.
- Let cool slightly and transfer to a plate.
Meatloaf with egg diversifies the menu of the Dukan diet in the "Attack" phase.
Soup "Tom Yum" with shrimps
Soup "Tom Yum" with shrimps Ingredients:
- king prawns;
- Coconut milk;
- Bulgarian pepper;
- Eggplant;
- Tomato;
- Carrot;
- Chilli;
- cilantro;
- Lime;
- lemongrass;
- Garlic;
- Ginger;
- Soy sauce;
- Vegetable oil;
- Green onion.
Cooking process:
- Clean, wash and cut vegetables.
- Boil the shrimp, remove the shell.
- Make a paste: mix a lemongrass stalk with lime juice, chopped green onions and garlic, a small piece of ginger, soy sauce and vegetable oil.
- Grind in a blender until a homogeneous mass is obtained.
- Pour vegetable oil into a saucepan, fry shrimp on it, pour pasta, add hot water, simmer over low heat for 10 minutes.
- Strain the broth through a sieve and return it to the pot again.
- Add coconut milk and vegetables.
- Cook until vegetables are ready.
- Salt at will.
Cover the pot and let it brew for a few minutes before serving.
Tom Yum soup with shrimp can be included in the Dukan diet menu for lunch, subject to the Alternation phase.
Paella with seafood
Paella with seafood Ingredients:
- Seafood;
- Tomatoes;
- Bulgarian red pepper;
- Bulgarian pepper yellow;
- Onion;
- Garlic;
- Water;
- Olive oil;
- Salt pepper.
cooking process:
- Boil seafood, leave the broth.
- We peel onions and tomatoes, pepper from seeds, cut everything into small cubes.
- In a frying pan heated with olive oil, first fry the onion, then add garlic and rice to it, fry for 5 minutes, stirring occasionally.
- Add tomatoes and peppers, pour the broth, mix.
- Salt, pepper to taste.
- Fry on low heat for 20 minutes.
- Add broth if necessary. Add seafood, turn off the gas, cover the pan with foil, let the dish brew for 5 minutes.
Paella with seafood is a favorite dish of the Spaniards. Try this dish while following the Dukan diet menu in the "Stabilization" phase.
Trout baked in the oven
Trout baked in the oven Ingredients:
- Trout;
- Lemon;
- Olive oil;
- Salt.
Cooking steps:
- Roll up the foil in 2 layers.
- We clean the fish, not forgetting to pull out the gills.
- Lemon mode into two parts.
- Squeeze out the juice from one part, cut the other into circles.
- We put the trout on the foil, sprinkle with olive oil, salt.
- Top with lemon juice.
- We spread the lemon slices both inside the carcass and on top.
- Bake in preheated oven until done, about 25 minutes.
The "Attack" phase of the Dukan diet is the most important, and therefore it is recommended to include trout in the oven in your menu for lunch or dinner. Fish will enrich the body not only with protein, but also with phosphorus.
cucumber rolls
cucumber rolls Ingredients:
- cucumbers;
- Cottage cheese;
- natural yogurt;
- Garlic;
- Salt pepper.
How to cook:
- Wash cucumbers thoroughly, cut into thin slices lengthwise.
- Mix cottage cheese with yogurt in a separate bowl, salt, add chopped garlic.
- Mix until a homogeneous mass is obtained.
- We spread the mixture on a slice of cucumber, wrap it in a roll.
- If the cucumbers are not large, we pierce the rolls with toothpicks.
Diversify your menu while following the Dukan diet in the "Alternation" phase with a savory snack - cucumber rolls.
French scrambled eggs
French scrambled eggs Ingredients:
- Eggs;
- Tomato;
- Onion;
- A piece of bread;
- Vegetable oil;
- Salt pepper.
Stages:
- Cut the bread and tomato into cubes, chop the onion, grate the cheese.
- In a frying pan heated with vegetable oil, fry the onion alternately, add bread to it.
- When the bread turns golden, add the tomato and fry for 3 minutes.
- Then pour the eggs, salt, pepper to taste, fry over low heat for 5 minutes until cooked.
French scrambled eggs can be safely added to the menu of one of the days of the Dukan diet in the “Fixation” phase for breakfast.
Photos before and after
This method of losing weight is amazing in its effectiveness. That is why he is so loved all over the world. Next, we offer to be inspired by the photographs of those who have reached the end, so to speak.
Photos before and after losing weight on the Dukan diet:
The Dukan diet has been one of the most popular diets in the world for many years. For several years, this diet has already been tested by hundreds of thousands of people who want to lose weight, and were satisfied with the results.
Quick article navigation:
The diet consists of four phases: "Attack", "Alternation" or "Cruise", "Consolidation" and "Stabilization". The duration of the diet depends on how many pounds you want to lose. Phase "Stabilization" lasts as long as possible and becomes a way of life for losing weight. Thanks to the phases "Fixation" and "Stabilization" the weight will be kept at the level you need, and you will not gain the lost kilograms again. The rules to be followed throughout the diet, read below.
The 4 phases of Dr. Dukan's diet
1Phase 1 of the Dukan Attack Diet. Table
"Attack" - the first phase of the famous Dukan diet, which continues 3 to 10 days, depending on the weight you want to lose. We will tell you which products Do's and Don'ts of Eating During the Attack Phase.
Below is table, which allows you to calculate the weight of the person losing weight and the number of days required to complete this phase. Based on the table, it can be seen that the more weight you need to lose during a diet, the more days this phase will continue.
| Weight to be shed | Attack Duration |
| 5 kg | 2 days |
| 10 kg | 3 days |
| 15 kg | 4 days |
| 20 kg | 5 days |
| 25 kg | 7 days |
| 30 kg | 7 days |
| 40 kg | 9 days |
| 50 kg | 10 days |
During the attack you will be able to see good results pretty quickly, which will be an incentive for further weight loss. Lose weight on average per week about 4 kg (from 2 kg to 6 kg). Add to your daily diet 1.5 tablespoons oat bran.
What can you eat during the "Attack":
- Poultry meat without fat and skin (chicken, turkey, quail);
- Low-fat veal, rabbit meat;
- Lean ham;
- Chicken offal (liver, kidneys);
- Veal and beef tongue (front part);
- Fish and seafood (shrimp, mussels, squid);
- Crayfish;
- Chicken eggs (no more than 2 yolks per day, unlimited egg white);
- Crab sticks (no more than 8 pieces per day);
- Fat-free dairy products (milk, kefir, grained and liquid cottage cheese, Tofu soy cheese).
Eat low fat dairy products
Sample menu of the Dukan diet during the "Attack" phase for every day and recipes with photos you will find at this link. And at this link you will find recipes for simple desserts for "Attack".
2Phase 2 of the Dukan Diet "Alternation" or "Cruise"
This phase continues until the weight begins to suit you, which means that it can last for quite a long time. The amount of oat bran increases to 2 tablespoons per day. During this period, protein days begin to alternate protein and vegetable. I.e Day 1 of the diet is purely protein, the second day is protein-vegetable. This helps to make the diet more varied, as well as supply the body with beneficial minerals and substances from vegetables. Scheme of protein and protein-vegetable days may be different. It could be scheme 1/1, 2/2, 3/3, but it should be noted that scheme 1/1- the most forgiving. see the link.
The following vegetables are prohibited on this:
- Corn;
- Potato;
- Peas;
- regular beans;
- Beans, lentils;
- Olives / olives.
Other vegetables you can eat with no restrictions.
During this phase, you should also not eat:
- avocado;
- pasta;
- cereals.
For this phase see here.
33rd phase of the Dukan Diet "Fixation"
During the two previous stages, you have reached the desired weight. Now begins the longest stage of the diet - "Fixation". On the every kilogram lost accounts for 10 days of "fixing". For example, if you lost 15 kg during the first two stages, then the "Consolidation" phase will last 150 days. At this stage you need eat 2.5 tablespoons of oat bran per day. One day a week must stay clean protein. In this phase, the menu expands with many products.
At this stage, it is allowed to eat:
- Pork and bacon;
- lamb;
- Whole grain bread (100 g per day);
- Any one fruit per day (apple, orange, grapefruit, apricot, peach, plum, slice of watermelon or melon, a small bowl of berries). Bananas, grapes, cherries, sweet cherries, figs are still excluded from the menu;
- 40 g of hard cheese with a fat content not exceeding 40%;
- 1 tablespoon of vegetable oil.
You can eat certain types of fruits during the "Fixing" stage
The main difference of the previous stages is the introduction of two unusual meals. You will be able to afford starchy foods, as well as arrange "celebration of the belly". However, these meals should be introduced according to special rules. First, calculate the total number of days in this period. For example, in the first two stages you lost 8 kilograms, then phase "Consolidation" will take you 80 days. Divide the number of days of the phase in half.
1 within first forty days you can afford one serving of starchy foods once a week and 1 time per week arrange for yourself "celebration of the belly", which many call "feast". Feast - one meal, during which you can afford any products from the common table. You can treat yourself to ice cream or desserts, pastries or sweets. However, the amount eaten should not exceed the usual portion sizes.
In the first half of the "Consolidation" phase, arrange for yourself a "Feast of the Belly" once a week
2 during second period of the phase(second forty days) you can arrange 2 "belly feasts" a week and eat 2 servings of starchy meals. However, these dishes should be small. Do not repeat these meals in a row.
- Potatoes (mashed or baked potatoes);
- Buckwheat;
- Pasta;
- Beans, peas, beans and other legumes;
- Lentils.
At this stage, you can afford a few slices of whole grain bread a day.
Do not season these dishes with butter. Instead, prepare dressing of stewed vegetables: tomato and onion.
44th phase of the Dukan diet "Stabilization"
At this stage of the diet, you gradually return to your usual lifestyle. However, do not immediately jump on all those foods that you denied yourself during the diet, as the likelihood of returning excess weight is quite high.
- Try to introduce new products gradually and little by little. Moderation in food, which has become your wonderful habit while dieting will help you stay slim for years to come.
- keep eating oat bran 3 tablespoons daily. They should become your constant companion throughout life.
- One day a week still remains protein. This phase can continue throughout your life. During this period, you will no longer lose excess weight, but with the right approach you will not gain.
- go on drink enough water per day and exercise.
During the Dukan diet, you must adhere to several rules.
1 Every day you will need to eat a certain amount of oat bran. You can add them to food, for example, to low-fat cottage cheese, yogurt or soup. You can read more about what oat bran is. With each phase, the amount of bran in the diet increases. During the first phase, their number is 1.5 tablespoons, and by the fourth phase you will have to eat 3 tablespoons of bran per day.
2 Drink enough fluids. Drink about 2 liters of water a day, instead of water you can drink weak tea or coffee without sugar, or water with lemon juice. During the diet, you need to drink a lot of fluids, otherwise kidney problems may begin.
3 Do it every day light exercise or morning exercises. If there is no time for sports at all, take walks for at least half an hour daily. You can walk home from work or get off the bus a few stops early. If you live in a high-rise building, try to gradually refuse the elevator
Choose products from the lowest content of carbohydrates and fats. These rules must be strictly followed throughout the diet.
Ducan's diet. Stages and phases. Description:
For many residents of a particular country, being overweight is a huge problem. For some, the struggle with it lasts a lifetime, someone “floats” back and forth, losing and gaining kilograms again, but some still reach their ideal weight and keep it with all their efforts throughout the entire time.
And for those who are tired of looking at the scale arrow and sighing desperately, unable to overcome the fat layer on the stomach and cellulite on the hips, there is a universal salvation and this Pierre Dukan diet. Have you heard of her? Yes, maybe that's all, because it is popular in Europe, but the CIS countries either did not know about it at all or have only small grains of information. This diet is a salvation from boring rice, buckwheat, kefir and other mono-diets that give an imaginary weight loss. The diet is varied perfect for those who love delicious food, without being lazy at the same time to cook food yourself.
The motto of the diet: "EAT AS MUCH AS YOU WANT!". Tempting, isn't it? It turns out that food will not be an enemy, but an assistant in the fight against calories and fats, and this is important.
|
- a well-known French nutritionist, doctor, who for 30 years has been actively studying foods, their effects on the body. Working on such a concept as eating behavior, he managed to reveal the secret of ideal weight, as well as the path to achieving it. Pierre Ducane is the author of 19 books, which are the fruits of his many years of experience and practice, but the most important is his miracle bestseller " I don't know how to lose weight”, which was released in 2011, but is already actively read by all his fans who want to lose weight without harm to health and FOREVER! The book has been translated into several languages and is sold in more than ten countries around the world. |
 |
Diet Dr. Dukan based on the consumption of protein foods, which are easily absorbed by the body and help to lose weight. At the same time, the body is cleansed, all toxins and toxins are removed, the metabolism is excellent. The main products of the diet are meat, fish, vegetables and, most importantly, bran. The most attractive and convincing is the term of the diet, it depends on the number of kilograms of excess weight, the time for which they will go away and the characteristics of your body.
Before Ducan's diet will be started find out your ideal weight worth striving for. This can be done with the help of services that are easy to find on the Internet. You will be able to enter all the necessary parameters (current weight, desired weight, attempts to lose weight, height, pregnancy, etc.) and get the figure of the IDEAL weight for you. As you can see, everything is individual. Plus, you will receive a “ruler” that will help you follow the diet in stages: each stage will be calculated according to the duration and weight loss, which will make it very easy to control the duration of weight loss.
So, let's move on to the stages into which the Dukan diet is divided. There are only 4 of them. More details about each.
Stage number 1 called "Attack"
Based on the name, you can understand that we will attack extra pounds, provoking their rapid and significant loss. This is the shortest and most progressive period of Dr. Dukan's diet. Its duration is calculated as follows:
If extra 5 kg or less - "Attack" will last a couple of days
Gained 5-10 extra pounds? Then we attack kilograms for 3-5 days
If there are more than 10 kg extra, then the stage is delayed for 5-7 days, well, a maximum of 10
During this period, you can only eat protein: meat, fish, low-fat dairy products and eggs. During all this time, up to 6 kg of weight can go without much effort.
Now more about those products with which we will attack the weight.
You can eat:
- Any lean meat: veal, rabbit, beef, horse meat (all meat except entrecote and fillets), rabbit. Pork and lamb are taboo! Prepared without a gram of oil.
- Liver, kidneys, lungs - any beef, veal, bird giblets, as well as the tip of a beef tongue.
- Any bird except duck and goose, always without skin.
- Skinless ham with a fat content of 2 to 4 percent.
- Any fish, regardless of cooking method.
- Eggs, but no more than 2 yolks, proteins can be unlimited. If you have high cholesterol levels, reduce your intake of yolks to 3-4 per week.
- Dairy products, fat free. You can also dry milk 0% fat, but not more than 3 tbsp. in a day.
All this should be cooked without adding oil and fat, you can eat whenever you want, calorie counting has no place.
Some foods should be consumed in moderation:
- coffee and any teas;
- vinegar and soy sauce;
- any greens, cumin, a maximum of one and a half onions per day and other spices;
- gelatin, baking powder, yeast and agar-agar;
- a pair of gherkins, can be used as a condiment;
- lemon juice for dressing;
- salt and mustard - quite a bit, otherwise excess water will not leave the body;
- zero-calorie sugar substitutes (non-fructose, glucose and sorbitol, etc.);
- diet drinks;
- you can eat 8 crab sticks;
- as an oil, you can use paraffin oil (1 tbsp), because it is not high-calorie, it envelops the intestines, allowing it to normalize its work, and the stool improves. Do not use for frying, do not heat, ideal - dressing for salads.
In any case, you MUST:
1)
Eat 1.5 tbsp. l. oat bran per day
2)
Light gymnastics and daily 20-minute walks
3)
Drink 2 liters of water (tea, coffee counts)
If you experience a bad taste in your mouth, don't worry about a bad smell, this is an absolutely acceptable phenomenon that indicates that you are on the right track. You can proceed to the second stage.
Stage #2 - Alternate or Cruise
This stage lasts until the scale arrow shows you the desired, optimal figure. The peculiarity of this period is that protein days alternate with protein-vegetable days.
Diet of Pierre Dukan offers to choose your own alternation - 1/1, 2/2 or 5/5. For people with a large overweight, it is advisable to adhere to the 5/5 scheme, for those who have a slight excess, 1/1 is optimal, so it will be easier for the body and for you.
List of prohibited vegetables (starchy and not only):
Avocados, all legumes, non-green beans, peas, corn, potatoes, lentils, olives and black olives, as well as all types of cereals and pasta. The artichoke has not yet been identified in any food group, so its use should be minimized.
All other vegetables are allowed, only carrots and beets should be eaten in small quantities, as they contain sugar. For a change, you can include in the diet 1 tbsp. tomato paste (ketchup), as well as 0% yogurt with fruit.
For cooking, you can use all the products from the "Attack" stage, which should be eaten there in moderation.
Innovations are:
1)
Bran now eat 2 tbsp. l. in a day.
2)
If necessary, then one tbsp. wheat bran will help with constipation.
3)
Dairy food should be no more than 1 kg, control this.
4)
The same waters 2l.
5)
And now you need to walk for at least half an hour.
Thanks to the alternation of proteins with vegetables, you will allow normalization of metabolism, water will leave the body, removing toxins, fats and salts. As soon as you notice that the arrow on the scales has become the cherished number, it is worth moving on to the stage called “Consolidation”.
Stage 3 - “Consolidation” or “Weight Fixation”
This phase will help you consolidate the results and it will last based on the lost kg. That is, if you lost 5 kg at the second stage, then Consolidation will last 50 days, 10 kg - 100 days, etc. It turns out for one lost kilogram of 10 days of the 3rd stage.
Having passed the two previous stages, do you want variety and something new? You are welcome! Now you can afford 40 grams of hard cheese, which contains no more than 40% fat in dry matter. The lower the fat percentage, the more cheese you can eat.
You can also have a couple of slices of rye bread, one unit of fruit (except bananas, cherries, cherries and grapes), and a couple of slices of watermelon or melon.
As for meat, now you can eat fried pork, bacon and lamb in any quantity.
And a couple of bonuses: now you can lean on a serving of starchy vegetables once a week, as well as arrange a “holiday of the stomach”, which allows you to eat any first, second and dessert (aperitif - a glass of wine with cheese). But all this must be eaten in one sitting, for breakfast or lunch.
Now let's divide the entire stage in half. For example, you must adhere to Consolidation for 80 days. The first part is 40 days: you can have one serving of starchy and one “feast” per week, but for the next 40 days you can feast and eat starchy a couple of times a week.
What do we understand by the term starchy? Here is a list and the amount allowed for consumption:
- Pasta. They can be eaten approximately 220 gr. dressing with natural tomato paste with onions, or crushed with a small amount of Parmesan cheese.
- whole wheat, as well as couscous and wheat bulgur and allowed in the amount of 200 gr.
- Lentils. It can be 200-220 gr., It helps to stabilize weight due to the content of slow carbohydrates.
- Beans, peas and chickpeas very nutritious, you can also have a little of them.
- Rice and potatoes it is necessary to use very rarely, in small portions of 125 grams (potatoes must be in uniform). Whole grain rice can be consumed in the amount of 220 gr.
What not to do:
- have two feasts in a row
- demand an additive - have a sense of proportion
Choose for yourself one day a week, so to speak, unloading protein, so that all the extra calories can easily move away and let this day be always the same, for example - Thursday.
Bran now needs to be eaten up to 2.5 tbsp. a day and walk at least 25 minutes a day.
Stage number 4 - "Stabilization"
|
Well, here we are getting to the final stage called " Stabilization». It has some rules, adhering to which you will not gain weight throughout your life, the main thing is to stick to them. 1 . Eat as before, but controlling the amount of food. Better more protein and vegetables, do not overdo it with fruits, cheese, bread and starchy foods. 2 . Stay true to one protein fast day and the weight will never come back. 3 . Water at least 2 liters. 4 . Walk daily and from 20 minutes. 5 . Walk more, forget about elevators, escalators, and if you can, get off the minibus to a stop earlier/later and walk to your home/work. Check it out! 6 . Bran should be eaten 3 tbsp. per day and every day. |
Dukan Diet Recipes
There are a lot of recipes on the net for adherents of the Dukan diet, and so that you do not think that it is boring and monotonous, try cooking several dishes.
Necessary:
Starch and bran a little salt, add the baking powder and mix thoroughly. In another vessel, mix kefir, eggs and cottage cheese. We combine everything, mix and lay out in the form. Bake in the oven for 20-30 minutes.
It goes well with lightly salted salmon and cucumber.
Type of diet- low carbohydrate
weight loss- 3-5 kg per week
Duration- a few months / can become your nutrition system for life /
After the publication of the book by the French nutritionist Pierre Dukan "The Dukan Diet", many people around the world began to successfully use the principles of the Dukan diet for weight loss.
Outwardly, this diet is very similar to other well-known low-carbohydrate diets - the Kremlin diet, the diet of American astronauts, the Atkins diet, etc. But, there are some differences in the Dukan approach to losing weight.
According to this well-known nutritionist, every person from birth has a strictly defined amount of fat cells - adipocytes. The more of them, the more likely the development of obesity. In addition, with increased nutrition, these fat cells can divide in two, thereby allowing you to accumulate even more fat reserves. When using diets, only the amount of fat decreases, but the number of cells remains unchanged. that is why it is so difficult to maintain the desired weight.
Before starting a diet, you can calculate your ideal weight with our free Dukan Diet Calculator. After that, you will know exactly how much you need to lose weight, as well as the approximate duration of each phase.
The Dukan nutrition system consists of several phases.
Phase "ATTACK"
In the first phase, you need to attack your fat cells, turn on the process of splitting adipose tissue.
This phase is called "ATTACK" and its duration directly depends on both your initial weight and the weight that you would like to have. The "ATTACK" phase lasts from 3 to 7 days, maximum 10. At this stage, on average, it takes from 2 to 6 kg.
With an excess weight of less than 10 kg, the duration of the phase is 3 days;
10 to 20 kg 3 - 5 days
20 to 30 kg 5 - 7 days
From 30 and more kg - 5 -10 days
In the "Attack" phase, only proteins are allowed: meat, fish, eggs and low-fat dairy products. This phase can last for you one day, or maybe ten. During this phase, you may suffer from dry mouth and bad breath. All this only confirms the fact that the process has begun and everything is going well. At this stage, it is very important to drink at least one and a half liters of water per day. You can eat any amount of food at any time, the main thing is to adhere to the following rules:
1. Exclude from the diet boiled beef and veal, rabbit, pork and lamb, goose and duck. Meat can be consumed even fried, but when frying, you can not use oil and sauce.
2. Chicken and turkey are allowed (before eating, you need to remove the skin from them), lean ham, beef liver or chicken liver, any fish - boiled, grilled or steamed, as well as any seafood.
3. You can eat up to two eggs a day. If you have high cholesterol, eat no more than 3-4 egg yolks per week. Protein - unlimited.
4. Fat-free dairy products are allowed: natural yogurts, as well as yogurts flavored with coconut, vanilla or lemon. The number of fruit yoghurts should be limited to two per day.
5. Sugar is prohibited, salt can be consumed in small quantities.
6. When cooking, you can use sugar substitute, vinegar, spices, seasonings, garlic, onions, gherkins, lemon juice, mustard. You can also use chewing gum (only without sugar).
In addition, during this period, you need to eat one and a half tablespoons of oat bran per day. Oatmeal will generally accompany you throughout the diet and will become one of the main components of the diet after it is completed. And this is not surprising: oat bran is rich in sugar and protein, and it also absorbs water in the intestines, increasing in size and giving us a feeling of satiety. The bran also improves heart function and relieves constipation (which can bother you in the early stages of the diet).
Second phase - "CRUISE"
The duration of this phase is also strictly individual and can be from one to several months until you reach the desired weight.
The phase consists of alternating two diets: protein days with days when you include an unlimited amount of vegetables in the diet, complementing meat, fish, poultry and low-fat dairy products.
The following vegetables can be introduced into the diet at this phase: raw, boiled or baked in foil artichoke, asparagus, eggplant, broccoli, any other cabbage, celery, chicory, zucchini, cucumbers, beans, leeks, onions, mushrooms, peppers, pumpkin , radish, sorrel, soybeans, spinach, tomatoes and turnips. If you want to achieve rapid weight loss, it is better to eat only when you feel acute hunger. All starchy vegetables - potatoes, rice, grains, peas, beans, lentils and avocados - are prohibited on the cruise leg. The rules for the second phase are as follows.
1. One to five days spent on pure protein (as in the "Attack" phase), you alternate with one to five days when vegetables are added to the protein food:
If you want to lose less than 10 kg, alternating 1 PP / 1 PL (1 day of pure proteins, then 1 day of proteins + vegetables) is recommended, but 3/3 or 5/5 is also possible
If you want to lose 10 to 20 kg, a 5/5 rotation is recommended
If you want to lose 20 to 30 kg, alternation is recommended: 5/5
2. Consumption of oat bran increases to two tablespoons per day.
3. The duration of your daily walk is increased to 30 minutes.
4. You continue to drink at least one and a half liters of water a day.
The rotation scheme can be changed at any time
In this phase, the following are allowed:
- 1 teaspoon fat-free cocoa;
- 1 tablespoon of starch;
- 2 tablespoons of soy cream;
- 1 teaspoon of cream 3-4%;
- 2-3 drops of oil in a frying pan;
- 30 gr. cheese less than 6% in dry weight (we don’t have such in our kosher);
- 3 tablespoons of white or red wine;
- 1 tablespoon of Heinz ketchup;
From this list select ONLY TWO ALLOWED PRODUCTS PER DAY
Can be used for cooking, baking or eating:
Agar-agar, gelatin
Garlic
Seaweed
Marak of low fat
Light drinks exclusively 1 kcal glass and no more
Gherkins
Sugar substitutes
All spices
Adjika, hot pepper
Powdered milk, milk (semi-skimmed and skimmed)
Mustard
Natural canned fish
Soy sauce
Vinegar
Surimi (fake crab sticks, no more than 8 per day!)
Tofu
An example of the daily menu "Proteins + vegetables":
Breakfast: coffee or tea, two small fat-free yogurts or 225 grams of low-fat cottage cheese, a piece of lean turkey, chicken or lean ham, or one boiled egg.
Second breakfast: one small fat-free yogurt or 115 g low-fat cottage cheese.
Lunch: stewed mushrooms (no oil), tuna, tea or coffee with skimmed cream.
Snack: Oatmeal pancake with a slice of lean ham, chicken or salmon.
Dinner: zucchini soup, beef kebab, dessert "Floating Island" from egg whites.
The third phase "ANCHORING"
At this stage, it is necessary to consolidate the achieved result, returning to normal nutrition.
The main task of this phase of the diet is to prevent the return of lost kilograms.
The duration of phase 3 depends on how many kilograms you have lost. For every kilogram lost - 10 days.
During this 3 phase, you can eat the following foods:
- products of the 1st stage;
- Stage 2 vegetables;
- 1 serving of fruits per day, except for bananas, cherries, grapes;
- 2 slices of bread a day;
- 40 g of mature cheese;
*- 2 servings of starchy foods per week (for example: potatoes, pasta, rice, maize, beans, peas).
And besides:
a week you can afford 2 meals, which Dukan calls a feast, a festive dinner (we are talking about ONE meal, not a whole day! At this meal, you can afford whatever you want! It is very important not to have feasts two days in a row)))
But it is obligatory: once a week (preferably on Thursday) PURE PROTEIN DAY
The fourth phase of "STABILIZATION"
The purpose of this stage is to stabilize the weight.
During this stage, you eat normally, but follow 2 principles:
1 day a week should be a pure protein day;
3 art. l. oat bran per day;
The duration of this stage is not limited, but it is advisable to follow the recommendations of Pierre Ducane for life.
Benefits of the Dukan Diet:
The diet is not dangerous, since it is based on natural products. A diet allows you to get rid of excess weight even in cases where this is far from the first diet and the body has already developed a stable reaction to various experiments;
- the first kilograms quickly leave, which contributes to motivation;
- not very aggressive diet, suitable even for gourmets who love to cook and eat delicious food;
- there are no restrictions in the amount of food and time of admission;
- the diet is simple, it can be followed everywhere: at home, at work, in a cafe.
Minuses:
The body produces ketone bodies, they suppress appetite, but can cause fatigue in the first few days;
- deficiency of microelements and vitamins. It is recommended to take a complex of vitamins;
- deficiency of fats. It is recommended to add a little fat of vegetable origin;
- The diet can quickly get boring for those who do not like to cook.
See also: