The fame of professor Dukan is obtained, creating a unique system of power – the Dukan diet. Developed from their daily menu allows you to see the first result after a short period of time. The table with recipes ready for each day make diet understandable and correct.
What is a system of Dukan
This all takes place in 4 phases, the duration of which is determined individually. Thanks protein the attack of the first stage, the body accelerates the metabolism and activates the process of destruction of fat mass.
The diet involves fasting. The author of the diet are of the opinion that the body need proteins, which make up its base. And the carbs and fats fall under the limits to be respected more than 3 months.
The principles of a system of Dukan
The principles that form the basis of a weight loss regime, are required in the whole diet and run every day:
- Fill out the diet according to the scale of the power supply;
- Water 1.5 l;
- The bran of oats — 4 tablespoons. l. (drinking water);
- A walk of 30 minutes per day;
- Vitamin supplements.
Advantages compared to other diets
The diet has a number of advantages:
- It is not necessary to the fast, because protein foods you can eat.
- An immediate result.
- The weight is going fast.
- Decreases body fat without damaging the muscle mass.
- The hair and nails, stiffening and grow better.
- The result obtained is easily maintained thanks to the advice of professionals.
The shortcomings of the system
Still some flaws there are:
- Are not prohibited, freedom in the amount and frequency of consumption of food.
- The consumption of protein-rich foods in excess can be full of problems with the functioning of some organs.
- The absolute exception of fats and carbohydrates.
How long is the diet
The duration of each of the stages of the diet is directly proportional to the weight you want to drop.
So, for example, to lose 10 kg, the first phase will take place in 3 days, respectively in second and 50 days, and the third will have up to 100 days. The increase of weight increases and the period of each phase.
Your BMI
The body mass index (BMI) is a final level or the presence of an excess of weight in the body. Experts argue that it correctly calculated the BMI – the basis for success in the subsequent process of weight loss.
This figure in the Dukan diet, it blends with the curve of hesitation in the change of weight in the last six months. The menu of the day, in turn, requires the adjustment of the excess weight.
The preparatory phase
First of all it is necessary to limit the salt and sugar in their diet. This will reduce the stress during their full elimination in the first phase. Nutritionists recommend removing the bread and cakes. They can be easily replaced by other products.
Important to constitute a mode of drinking, which we keep fixed analysis. Coffee, soft drinks worth of completely replacing them with simple natural water or decoctions. After a preparatory phase, and at the bottom, by consolidating their knowledge in power system, it is necessary to clean your body.
1 the phase of "Attack"
Will take the start of the phase of the Dukan diet has its rapid development of the title.
In the menu of the day includes the consumption of protein-rich foods (see table below). Abolished the restrictions on their quantity of consumption. The veto imposed in fats and carbohydrates.
Allowed products
Allowed to range of products:
- Herbal teas;
- Sugar substitutes;
- Milk powder 1,5 % — 4 tbsp. l.;
- Cocoa is not superior to the 14% fat, 1 teaspoon;
- Flour – 1 spoon. l.;
- Food flavourings;
- Jelly;
- Wheat bran – 1 tablespoon. l.;
- The yeast of the dough;
- The onion;
- The lemon as a dressing;
- Bouillon without fat;
- Cumin;
- Green;
- The vinegar;
- Vanilla;
- Mustard;
- Sol – 0,5 teaspoon per day;
- Cinnamon.
Foods prohibited
Here's what should never be on the table:
- Sugar;
- Alcohol;
- Oil;
- The fats;
- Mayonnaise;
- Dairy products 1.5 % fat;
- Muffins and pastries;
- Bread of flour of high quality.
An example of a menu for each day of the week. Table
Better to make a table of the power supply (see below), that clearly is spread throughout a week of the diet.
In the context of Dukan diet there are the rules of compiling a menu for each day:
- Bran – 1-2 tablespoons. l.
- 1.5 litres of fluid a day.
- The best way to cook, without the use of oils.
- Are used only on qualifying products!
- Minimize the salt, the spices and the brown sugar.
The recipes for the phase of the
Below are some examples of items of valid products
Meatballs "Delicate."
- Minced meat (chicken or rabbit) — 1.5 kg;
- Egg – 2 pcs;
- Bran – 2 tbsp. l.;
- Salt, herbs and spices.
A little salt, season the ground meat and form into flattened balls. Dip the eggs and roll in the bran, fry without oil. As an alternative you can use the wife, on the mode "Stewing".
Fish salad
- Fish (better red) – 200 g;
- Egg – 2 pcs;
- Soy sauce – 50-70 g;
- Salt (for the fish when boiling).
Cooked ingredients cut. Stir and add the parsley, soy sauce.
Chicken soup
- Fillet (chicken) – 1 pcs.;
- Soy sauce – 50 g;
- Egg – 1 pc.;
- The green.
In boiling water to invest tenderloin chopped and the sauce. The welding of the meat, pour whisked a raw egg, while stirring constantly. Via turn off the stove and add the parsley. Leave for 1 hour.
Meatloaf and eggs
- Skimmed milk – 1 spoon;
- Egg – 1 pc.;
- Bran oats – 2 tbsp. l.
- Meat or fish for the filling.
Laugh in the egg and the milk, add the bran. Cook the omelette, turning. In omelette wrap the filling. Serve with the sauce.
Ricotta cheese "at the park"
- Ricotta cheese low-fat – 250 g;
- Egg – 2 pcs;
- Bran – 1/2 tbsp.
- Cane and salt — to taste.
- Vanilla.
Eggs, ricotta cheese, bran and kneading the dough. To taste add brown sugar, salt and vanilla.
2 the phase of "Cruise" (Stripe)
On the exchange rate of the pure protein days, comes the phase of alternating with vegetables. The vegetables are rich in fiber, so they are not limited in number.
Allowed products
| Cereals | Bran oats – 4 tbsp. l. |
| Vegetables | All except starchy. |
| Mushrooms | Mushrooms, boiled or baked. |
| Herbs and spices | There are no restrictions. |
| Dairy products | Low-fat milk. Ricotta and cream cheese. |
| Seafood and fish | The fish of the sea and of the river. Fish: squid, shrimp, mussels, crab, caviar, shellfish, oysters, octopus. |
| Meat products | Dietary types of meat. The by-products. |
Foods prohibited
Under the ban of the second phase includes the products:
- Products with a high starch content;
- Pasta and cereals;
- Green and black olives;
- Corn;
- Legumes;
- Beans (not green);
- Fruits: bananas and avocado.
The recipes for the phase of the
Green Soup with broccoli
200-300 g of broccoli boiled in chicken broth. Add the salt and soy sauce to taste. Whip in the blender. Serve with mushrooms or fish.
Pancakes, bran, oats
Mix the batter with 250 g of skimmed milk, 4 tablespoons of Bran, and 1 quail egg. Prepare in a frying pan with a minimal amount of oil.
Chicken cutlets with mushrooms
Mix 250 g of minced meat of chicken, 100g finely chopped mushrooms and 1 egg. Form dishes oval. Boil or steam in the multi-cooking mode "steaming"). You can serve it with soy sauce.
3 the phase of "Consolidation" (Anchor)
This phase is characterized by an orientation to the savings above, the result achieved. The weight will not go away.
Diet becomes more diversified. Prevail protein vegetable days. And allowed 1 holiday meal a week as a preparation for the exit from the diet.
Allowed products
The list of valid products for the consumer, greatly expanded:
- Fruit juice – 1 tablespoon of juice;
- Vegetable oil – 1 tablespoon. l.;
- Pasta and grains: oat bran every day; rice, grain or pasta once a week;
- Vegetables: all those who, in the previous step. Potatoes, baked – 1 time per week;
- Fungi: any of the boiled or baked;
- Herbs and spices: (see the phase of "Alternation"), marjoram;
- Fruit and dried fruit: raisins, prunes, apricots, apples, plums, pears, apricots, etc.;
- Dairy products: only low fat. Cheese (not solid);
- Seafood and fish (see the phase of "Alternation");
- Meat-based products (see the phase of "Alternation").
Foods prohibited
Among the dangerous products are those which are common to all phases, and in particular for: bananas, figs, mango, and figs. You can eat cheese with mold, robiola or goat cheese, over 40 % fat.
The recipes for the phase of the
The curd apple
The ricotta mass (300 g) add the pieces of apples. Add the wholemeal flour (50 g).
Mix and form a flat ball. Bake in a second or in a frying pan without adding oil.
Vegetable soup with meatballs.
In boiling water or chicken broth, add the diced vegetables (potatoes, carrots, broccoli, onions, celery). Form of Turkey meat and chicken eggs and meatballs. Add to the soup and cook until done.
Cutlets steam
For steam baths meatballs need 300 g of chicken fillet. Cut into cubes, and add 1 egg, 3 tablespoons full of wheat flour). Form meatballs and steam until tender.
4 the phase of "Stabilization"
The essence of this last stage is to provide without the problems of transition to the new food regime.
For a long time to maintain the results obtained, it is necessary to remember the recommendations:
- Include a day of protein power according to the rules of the first phase;
- Lean meats, poultry and fish, vegetables are not starchy and fruits, cheeses, do not contain a high fat content dairy products;
- A minimum of salt and sugar.
- Only 2 times during the week you can consume foods and pasta.
- A lot of water and bran.
Allowed products
You can eat almost all the products. Only one should always always keep in mind the rules that already sure reinforced in the mind.
Foods prohibited
There should be plenty of flour and sweets in your diet, even after the end of this diet.
An example of a menu for each day of the week
| Day | Breakfast | Lunch | Dinner |
| 1 ° | Cheese pies with jam, coffee | Vegetable soup, meatballs | Steam, fish, yogurt |
| 2 ° | Yogurt with strawberries, tea | Beef steak and vegetables | The buckwheat porridge with chicken breast |
| 3 ° | Sandwiches (cheese and ham), coffee | Fish soup, vegetable salad | Roast (lean pork meat) |
| 4 ° (proteins) | Ricotta cheese, dried fruit, tea | Pork chops grilled chicken | Fish oven-baked pasta and vegetable slice |
| 5 ° | Polenta, semolina, yogurt | Meatballs steam with fresh vegetables | Spaghetti in soy sauce with cauliflower |
| 6 ° | Cheese casserole with minced meat (beef), drink three new teeth | Vegetable soup with meat | Salad of boiled with vegetables and seafood |
| 7 ° | Porridge of rice and fruit, tea | Lasagne with vegetables and veal | Vegetable salad, yogurt |
The recipes for the phase of the
Lasagne with vegetables and veal
Need sheets of lasagne and filling. Put layers of sheets, filled with tomato sauce and broccoli. Well, spread the mayonnaise and grated cheese.
On request, you can add other vegetables. For example, cauliflower or zucchini. Bake in the oven until cooked.
Casserole with cheese and sausage
Slide the beaten eggs (3 pcs) with the grated cheese, and chopped sausage. On the basis of casseroles you can make the pasta. Mix everything and bake in the oven multi-cooking mode "baking".
Recipes from the author of Pierre Dukan
Layer salad of mushrooms (3rd stage)
- Marinated mushrooms;
- Carrots;
- The onion;
- Garlic;
- Hard-boiled eggs;
- Du-mayonnaise.
Separately, chop up and fry the onion, mushrooms, carrots. Grate the protein and the yolks separately on a large grating. Mix the mayonnaise with the garlic. Collect the salad layers: the onion, the mushrooms, the carrots, the protein, the egg yolks. Throughout the level, except for the upper part, to lubricate the mayonnaise.
Beef in vietnamese (2 ° phase)
- sirloin steak – 350 g;
- the soy sauce and oyster – 30 g;
- garlic – 4 cloves d';
- ginger – 1pezzo;
- pepper and coriander to taste.
The cilantro is necessary to cut and grate the ginger. Let marinate for 30 min beef in oyster and soy sauce with the addition of pepper, coriander and ginger. Brown the meat with the garlic until cooked over a brisk fire.
Cookies, oatmeal Dukan (1 ° step)
- egg – 4 pcs.;
- wheat bran – 2 tbsp. l.;
- bran oats – 4 tbsp. l.;
- sweetener liquid – 0,5 teaspoon;
- vanilla aroma – 20 drops.
Separate the egg yolks from the whites mix with the bran, flavor and sweetener. Preheat the oven oven to 180 degrees. Egg whites, combine the egg yolks. Bake in the oven for 20 minutes
Chicken salad and mushrooms (the 4th stage)
- chicken quarters – 4 pcs.;
- mushrooms – 350 gr.;
- mustard – 2 tbsp. l.;
- yogurt no fat — 250 gr.;
- apples – 3 pcs;
- pepper;
- coriander (or any other green);
Finely chop the boiled meat. Cut and stew the mushrooms. Mixture of yogurt and mustard and add to the salad. Sprinkle with the herbs.
The weight control and what to do if the weight is not to be
At a specific time weight can stop going. This problem can occur because of the fact that some vegetables retain water in the body. It is necessary to reduce the consumption of salt. And, at the same time, the lack of water can affect the metabolism, which will lead to a delay of weight.
Need to adhere to the drinking. Do not abuse any of the valid products. It is not necessary to die of hunger, this will slow down the metabolism. Adhere to required activities.
Low diet
Worth the coming days, after the violation of a regime of Dukan diet, to make new protein according to the tables, with a daily menu. Why the body needs 1-2 days to resume the process of fat burning.
Useful advice from nutritionists to lose weight on the Dukan diet
- For a snack — only protein foods.
- The white flour and sugar under the ban.
- More water, herbal teas and decoctions.
- The use of vitamin complexes.
- Natural vegetables and fruit.
Contraindications
Despite the efficiency and the balance power mode there are a number of contraindications:
- The renal disease.
- Violation of the blood vessels.
- Problems of the heart.
- Diseases of the DIGESTIVE tract.
- Diseases of the liver.