Professor of worldwide fame, a unique system by creating Duke's – nutrition-Dukan diet. The daily menu after a short time the first result will allow you to see them developed. For every day diet recipes the table ready to make meaningful and accurate.
Dukan representation system
Takes place in 4 steps every time, which is determined separately. Thanks, attack of the protein in the first phase, the motor runs and the process of destruction of the body metabolism and fat mass.
The fasting diet does not provide. The author is of opinion that the diet, the body is a basic of necessary protein. And carbs and fats fall under the constraints that must be followed more than 3 months.
Dukan principles of the system
The core principles regime, weight loss, diet and daily forced along in the centre are traced:
- Scale items according to the Diet building;
- Water — 1,5 lt;
- Oat bran — 4 tablespoons (drinking water);
- The Walking — 30 min. every day;
- Vitamin preparations.
Other diets advantages
Diet advantages:
- Need, hunger, protein products, because there always are.
- Immediately result.
- Weight fast in ruins.
- Nov reduced body fat mass without damage.
- As they grow more powerful hair and nails and grows best.
- The result are easily maintained thanks to the advice of professionals.
The shortcomings of the system
Nevertheless, there are some drawbacks:
- It's not forbidden, freedom, the volume and frequency of food consumption.
- Perhaps some of the challenges with the implementation of the work of protein foods use organs.
- An absolute exception, fats and carbohydrates.
How long it takes and diet
Each time weight is directly proportional to the stage of the diet, the desired leaving.
So, for example, thereby to reset the initial stages of 10 kg to be done in 3 days, respectively second, 50 days, 100 days till the third one you will get. Increases, the weight increases, and for a while each phase.
BMI
Body mass index (VK), the main metric or the presence of excess weight in the body. BMI experts have calculated correctly – the base of success slimming the next process.
Compliance with the Dukan diet weight by changing the oscillation in the curve of this figure within the last six months. Daily menu, in turn, implies excessive weight touch.
The preparation phase
Her eating limit salt and sugar first. While this will reduce stress in the first stage of the exclusions fully. Nutrition it is recommended to delete the wheat bread and buns. They can be easily substitute other products.
There are important components drinking mode, close-up analysis. Coffee, entirely eliminate the cost of a Coke, instead of boiling plain water or natural. Preparation and thoroughly as by strengthening of your knowledge in the power system, need to cleanse the body.
1. phase "Attack"
The initial phase of Dukan Diet its rapid development to have the appropriate name.
The menu is provided every day drinking that protein products (see table below). Lifting restrictions, the amount eating them. Superimposed on the veto, fats, and carbohydrates.
Allowable products
A series of products that are allowed:
- Teas;
- Instead of sugar;
- Milk powder 1,5 % — 4 tablespoons;
- Cocoa higher, 14% oil, 1 tsp;
- 1 tablespoon of starch;
- Food flavours;
- Gelatin;
- Wheat bran – 1 tablespoon. l.;
- Baking powder test;
- Spring;
- Lemon-shaped spice;
- Without fat bouillon cube;
- Cumin;
- Greens;
- Vinegar;
- Vanilla;
- Mustard;
- Salt – 0,5 tsp / day;
- Cinnamon.
Banned products
That should never be on the table:
- Sugar;
- Alcohol;
- Oils;
- Oils;
- Mayonnaise;
- Milk and milk products with 1.5 percent fat content;
- Donuts and sweets;
- Pastry flour the upper class.
Sample menu every day of the week. Table
The power of more than just create a table (see below), while clearly a diet for a whole week.
There are rules in the compile menu Dukan diet every day:
- Bran – 1-2 tablespoons
- 1.5 liters of fluid daily.
- The best cooking method without using oils.
- To the moon is simply used products!
- Minimize salt, spices and flavorings.
Recipes for Phase
The following are examples of various valid product
Ribs "Gentle"
- Ground meat (chicken or rabbit) — 1.5 kg;
- Egg – 2 PCs.;
- Bran – 2 tablespoons;
- Salt, spices.
To create the flattened mince balls flavoured with a little salt. Dip in egg and roll hair, dandruff, oil for frying. As an alternative, you can use slow mode in January, "Extinguishing".
Fish salad
- Fish (preferably red) – 200 g;
- Egg – 2 PCs.;
- Soy sauce – 50-70 gr;
- Salt (for boiling the fish).
Chop the boiled ingredients. Stir and add the Greens, soy sauce.
Soup "chicken"
- Fillet (chicken) – 1 PCs.;
- Soy sauce, 50 grams;
- Egg – 1 PC.;
- Greens.
Add boiling water, chopped fillet and sauce. Cook meat, pour a whipped raw egg, stirring constantly. Forward turn off the stove and add the parsley. To insist 1 hour.
Meatball omelet
- Skim milk – 1 table;
- Egg – 1 PC.;
- Oat bran – 2 tablespoons
- A garnish for meat or fish.
Add milk and egg to laugh, Bran. Turn the omelet in the oven. Fill the omelette wrap. Serve with sauce.
Leaf roll cheese cake "park"
- Low-fat cottage cheese – 250 g;
- Egg – 2 PCs.;
- Bran – 1/2 tbsp.
- Sweetener and salt — to taste.
- Vanillin.
Eggs, cheese and wholemeal dough. Add sweetener to taste, salt and vanilla.
2. stage "cruise" (Alternation)
With them comes the scene in alternation instead of Pure Protein days vegetables. Fiber-rich vegetables, therefore a limited amount.
Allowable products
| Semolina | Oat bran – 4 tablespoons |
| Vegetables | All that starchy. |
| Mushrooms | Mushrooms, boiled or baked. |
| Herbs and spices | There is a restriction. |
| Milk and milk products | Low-fat dairy. Curd and cream cheese. |
| Seafood and fish | Sea and river fish. Seafood: squid, shrimp, mussel, Capricorn, caviar, shellfish, oysters, octopus. |
| Meat products | Any meat diet. Offal. |
Banned products
The second stage fall in forbidden products such as:
- And products with high starch content;
- Pasta and grains;
- Olive and olive Yesil;
- Egypt;
- Legumes;
- Not fresh beans);
- Fruit: bananas and avocados.
Recipes for Phase
Yesil broccoli soup
200-300 grams of broccoli, boil chicken broth. Add salt and soy sauce flavored. To whip blender. Serve, yeast or fish.
Oat bran pancakes
Mix dough 250g low-fat milk, 4 tablespoons of Bran and 1 quail egg. A small amount of oil in a pan to cook.
Chicken cutlets with mushrooms
The mixture 250 g chicken meat, 100 grams of finely chopped mushrooms and 1 egg. To create a flat oval. Bake, steam or slow in January (mode "fighting"). Possible soy sauce.
3. stage of "consolidation" (Stabilization)
This stage is characterized by the direction of saving on previously obtained results. Weight they won't go anyway.
The diet is more varied. Judge protein and vegetable days. Let 1 and food festival for a week, as a preparation for the exit diet.
Allowable products
List of products allowed for human consumption, significantly expands to:
- Juice – 1 tbsp. freshly squeezed;
- Vegetable oil – 1 tablespoon. l.;
- Pasta and grains: oat bran every day; rice, wheat or pasta once a week;
- Vegetables: all the same, at an earlier stage. Apple sliced potatoes – about 1 Week;
- Mushrooms: any boiled or baked;
- Herbs and spices: (see step "Arda"), marjoram;
- Fruit and dried fruit: raisins, prunes, dried apricots, apples, plums, pears, apricots, etc.;
- Milk: skim. Cheese (not solid);
- Seafood and fish (see fig. my name is "Anil");
- Meat products (see fig. my name is "Arda").
Banned products
General for all phases and in particular between the dangerous product remains the same: bananas, dates, mangoes and figs. Should not be used for cheese, soft cheese or goat cheese 40% of fat.
Recipes for Phase
Apple curd
The mass of this cheese (300 grams) add sliced apple slices. Add whole wheat bread flour (50 g).
Mix and to create a flat cake. Add oil in the pan in the oven or slow in January.
Vegetable soup with meatballs
Add chicken broth or boiling water, chopped vegetables (potatoes, carrots, broccoli, onions, celery). Create, Turkey, ground beef, egg and chicken and dumplings. Add to soup and cook until tender.
Steam patties
Steam dumplings 300 g chicken fillet is required. Cut into cubes and add 1 egg, 3 tablespoons whole-grain flour. Create cook chops, steamed until tender.
4. stage "stability"
In essence the last stage is to seamlessly transition a new power supply mode.
Thus, the results obtained need to remember that tobacco down for a long time suggestions:
- According to the rules of protein nutrition on a day involved in the first stage;
- Low-fat meats, chicken and fish, non-starchy fruits, vegetables, and hard cheeses with high-fat dairy products;
- Less salt and sugar.
- Only 2 times a week that can be consumed starchy foods, and pastas.
- Plenty of water and dandruff.
Allowable products
Almost all food products. Just always always remember the rules, already safely in the head is strengthened.
Banned products
A diet including plenty that flour and not sweet mode power even after graduating.
Sample menu for each day of the week
| A day | Breakfast | Lunch is always the answer | In the evening is always the answer |
| 1. | Leaf roll, cheese cake, jam, coffee | Soup, pureed vegetables, meat loaf | Steam fish, yogurt |
| 2. | Yogurt, berries, tea | Beef steak, vegetable garnish | Buckwheat porridge, with chicken breast |
| 3. | Sandwiches (cheese, ham and insured), coffee | Soup, fish, vegetable salad | Roast (lean pork) |
| 4. (a protein) | Cheese, dried fruit, tea | Chicken grilled lamb chops | Wrap the fish in the oven and vegetable slicer |
| 5. | Semolina, yogurt | Ribs are steam fresh vegetables | Soy sauce spaghetti with cauliflower |
| 6. | Leaf roll, cheese, stew meat (beef) chicory drink | Meat vegetable soup | Salad, boiled vegetables, and seafood |
| 7. | Rice porridge and fruit, tea | Lasagna, vegetables and dumplings | Salad, vegetables, yogurt |
Recipes for Phase
Lasagna, vegetables and dumplings
You need meat and lasagna sheets. To put on layers of leaves, tomato sauce with ground beef and broccoli. Good oil, mayonnaise and grated cheese.
Optionally, you can add other vegetables. For example, cauliflower or zucchini. Bake in the oven until soft.
Cheese and sausage casserole
Spatial scrambled eggs (3 pieces) with grated cheese and chopped sausage. Basic can of stew and pasta. Mix everything and bake for the January slow mode "pastries".
Copyrighted recipes-Pierre Dukan
Layer mushroom salad (3. stage)
- Pickled mushrooms;
- Carrots;
- Spring;
- Garlic;
- Boiled eggs;
- Du-mayonnaise.
Separately chop and sautéed onions, mushrooms, carrots. Separate egg yolk protein and grate on a coarse grater. Mix mayonnaise with garlic. Floor collect salad: onions, mushrooms, carrots, protein, and yellow. The top of each layer, except for the fluff mayonnaise.
Beef, Vietnamese (2. stage)
- beef steak – 350 GR;
- soy and oyster sauce – 30 g;
- 4 cloves of garlic;
- ginger – 1parca;
- flavored with pepper and coriander.
You will need to cut coriander, and grate the ginger. Marinate beef and oyster and soy sauce for 30 minutes with the addition of chilli, coriander and ginger. Saute meat over high heat until garlic is softened.
Dukan oatmeal cookies (1. stage)
- eggs – 4 pieces;
- 2 tablespoons of wheat bran;
- oat bran – 4 tablespoons;
- liquid sweetener – 0,5 tsp;
- vanilla flavor – 20 drops.
Mix with the yolk separated Bran protein, flavor and sweetener. Preheat oven to 180 degrees. To connect with egg whites egg yolk. In the oven for 20 min.
Chicken salad and mushrooms (4. stage)
- quarter chicken – 4 pieces;
- mushrooms – 350 gr.;
- mustard – 2 tablespoons;
- yogurt, low-fat — 250 gr.;
- Apples – 3;
- pepper;
- coriander (or any other greens);
Chop finely and boiled meat. Chop and mushroom stew. About us go on, stop here, add the yogurt and mustard and a salad. Sprinkle.
What to do to weight control, not weight
At certain times may not give you weight go. Because of this behavior, delay in the body of water some vegetables. Gotta cut your salt intake. And at the same time, lack of water, metabolism can affect weight gain cause this delay.
You need to stick to drinking mode. Current products that should not be abused. You do not need to starve, this is the metabolism slows down. The effectiveness of the mandatory regime.
Stop dieting
Value, to make Dukan diet violations after the following day, however, the protein according to table daily menu. The body fat burning need to continue processing for 1-2 days.
Helpful tips to lose weight Dukan diet dieticians
- For a snack — only protein foods.
- White flour and sugar is banned.
- More water, tea, and meat juices.
- Use vitamin complexes.
- Natural vegetables and fruits.
Contraindications
Though, productivity, and balance between power modes there are contraindications:
- Kidney disease.
- Corruption, blood vessels.
- Heart problems.
- Diseases of the digestive system.
- Liver disease.