The name of the doctor-nutritionist Pierre Dukan it is known far beyond his country. Its customers include famous stars. More than 15 million people around the world, he managed to get rid of excess weight using the Dukan.
A neurologist by profession, Ducane was able to when one of his friends needed help in the fight against obesity. Specially designed diet gave a significant result: in just 5 days of eating only protein food and water, the patient lost more than two pounds, and in the next 3 and a half days. This was the beginning of his career, Dr. Dukan as a nutritionist. More than 30 years of practice only confirmed the effectiveness of the invented the power system.
What is the diet Dukan? Not only lose weight, but to keep the weight in the normal range. (A drawback of most of the other diets: as soon as you leave a breathing space, dropped the weight back to win, nullifying all efforts.)
Low-carb, high-protein diet Dukan does not impose restrictions on the amount of food per day to eat — therefore, you will not hurt the feeling of hunger or feeling of guilt, as each piece of food. However, the menu must be revised to include mainly products of protein, which you can cook a delicious and hearty lunch.
Phases of the diet Dukan: 4 steps for a perfect silhouette
In their technique, the Pierre Dukan offers four stages (phases), each of which has its own characteristics. The first two phases help you lose weight and return to normal weight, the third and fourth phases allow the consolidation of the effect.
The main products of the diet Dukan:
- Meat: beef, meat, offal, poultry, low-fat bacon;
- Fish and seafood;
- Chicken eggs and quail;
- Low-fat dairy products;
- Tofu cheese.
The list includes 72 of the product from which it is possible to cook any dish. It also allows you to season your meals with spices and herbs, the use of salt and mustard in moderation. Other foods should not be consumed. Every day should drink about 1.5 liters of fluid (water, tea, coffee).
The first phase (phase) — "Attack"
The fight against excess weight begins with "attack". At this stage you can eat only protein-rich foods: as they are complex and their digestion by the body takes much more strength and calories that these foods contain.
The menu is approximately the d ' "Attack" of the day:
- Breakfast: egg-white omelette of three eggs and skim milk, a piece of fish, tea or coffee.
- Lunch: beef or chicken boiled or baked with herbs.
- Snack: prawns, mussels or shellfish, a slice of cheese.
- Dinner: fish, yogurt or low-fat yogurt.
This is a weight loss of 1.5 – 4 kg.
The second phase — "Cruise"
In this phase (which is often referred to as "phase alternation") to 72 protein products added 28 vegetables — a total in the amount you can eat " menu of 100 different products.
Allows you to consume cucumbers, tomatoes and any low-calorie vegetables raw, boiled, or baked form, it is also definitely on the table should present the bran. Exclude cereals and vegetables that contain high amounts of carbohydrates, such as potatoes, corn, peas.
You can cook any meals, do not limit the frequency of eating, or the quantity of a kind Breakfast buffet. The only condition is to alternate proteins and vegetables in 3-5 days.
The loss of weight in the second stage is 1 kg a week.
The third phase — "Consolidation"
With a phase of "Consolidation" (also known sometimes as a "Fixing") begins a gradual return to the diet before the diet. 100 products are added to bread, pasta, potatoes, rice, olive oil, fruits (except grapes and bananas), sweets. Daily need to eat 2-3 tablespoons of oat bran and 3 tablespoons of honey. A day in the week should give the protein.
Approximate menu of the day:
- Breakfast: a Glass of yoghurt or 200 g of cottage cheese, a piece of boiled or baked chicken, boiled egg, tea.
- Lunch: lean meat, fish, steamed vegetables, tea or coffee.
- Dinner: vegetable soup, grilled meat.
The duration of this phase depends on the amount of pounds sterling had managed to lose: if 5 kg — 50 days, if 10 kg — 100 days. In addition, for every 10 days you will be able to get rid of another 1 kg.
The fourth phase — "Stabilization"
The final stage of the diet Dukan includes foods allowed of the first phase ("Attack"). As confirmed by the practice of Dr. Dukan, the comprehensive plan provides not just get rid of the extra pounds, but also helps to maintain a good form — as long as you stick to a proper diet and lead an active lifestyle.
This phase consists of three steps:
- once a week, will continue with the protein of the diet (as during the phase of "Attack");
- eat 3 tablespoons of oat bran a day;
- prefer stairs to lifts (more than walking).
Approximate menu of the day:
- Breakfast: yogurt or a slice of white cheese, 200 g of ham or hard-boiled egg, coffee or tea.
- Lunch: protein snack — sticks of crab (surimi), pate chicken, salmon or other fish. For dessert, a yogurt or white cheese.
- Dinner: similar to Breakfast.
Frustrating during the diet Dukan
Despite the fact that the diet Dukan menu allows you to diversify, sometimes women who sit there, there is a deviation from the program. Most often this happens due to the fact that it is difficult all the time to follow the plan or the hunger in front of where it is not possible to make a meal of allowed foods.
What if there was a failure?
- First of all, do not despair and keep a positive perception of things.
- Go back to the old behavior and extend the diet for a couple of days.
- Next 1-2 days strictly adhere to the protein of the diet.
- Drink more.
- Get enough sleep.
- Get more fresh air.
One of the positive features of the diet Dukan — recipes there is a huge amount! So that you can cook a variety of delicious and simple dishes in accordance with the set of products that are allowed for a specific phase.
The pros and cons of the diet Dukan
Advantages of the diet Dukan:
- more effective than other diets,
- is safe and does not cause stress;
- no need to starve and count calories.
Disadvantages of the diet Dukan:
- fish and seafood for some it seems expensive;
- the imbalance diet can cause the lack of essential vitamins and minerals;
- not suitable for vegetarians.
The diet Dukan: to be slim easily!
Results of the diet satisfied many women, who were able to, without depleting the fast to cope with the excess of integrity. Of course, you need to do a little bit of effort from the magic in the world it is not. But if you want to get a slim figure in a proven methodology, you may need to listen to a lot of feedback about diet Dukan! Positive rating she is given not only women themselves, but also nutritionists who often recommend this diet for their patients.
Join us and you among thin women!