The world-famous professor Dukan obtained by the creation of a unique system of power – the Dukan diet. Designed them the daily menu allows you to view the first result through a small space of time. Of the table are distributed the recipes for each day make diet correct and clear.
That is a system of Dukan
Everything that happens in 4 stages whose duration is determined individually. Thanks to the protein to attack from the first phase, the body accelerates the metabolism, and executes the processes of destruction of the fat of the masses.
The diet does not provide for a fast. The author of the diet is of the view that the body needs proteins that are its foundation. And carbohydrates and fats are found here under the restrictions that must be met for more than 3 months.
The principles of the system of Dukan
The principles that form the basis of a regime of thinning, are needed in the course of the diet, and compliance with all the days:
- The construction of the diet according to the scale of power;
- The water of 1.5 l;
- The oat bran — 4 tablespoons (with water);
- Walks — 30 minutes every day;
- Vitamin to drugs.
Advantages compared to other diets
The diet has the following advantages:
- It is not necessary to fast, as protein in the products, you can say, always.
- Immediately the result.
- The weight is going quickly.
- Decreases the fat deposits without damaging the muscle mass.
- The hair and nails grow stronger and grow better.
- The result obtained is easily maintained thanks to the recommendations of the professionals.
Disadvantages of the systems
There are still some disadvantages:
- Are not prohibited by the freedom in the volume and frequency of food consumption.
- The consumption of protein in excess can lead to problems with the functioning of some organs.
- An absolute exception to that refers to fat and carbohydrates.
How long does the diet
The duration of each of the stages of the diet is directly proportional depends on the desired weight for the fall.
So, for example, to lose 10 kg, the first stage will take place in 3 days, respectively, the second in 50 days, and the third will need up to a maximum of 100 days. As the weight gain increases and the period of each stage.
Your bmi
The rating called body mass index (bmi) is the main assessment of the level or of the presence of excess weight in the body. Experts say that it is well calculated, the bmi is the basis for success in the subsequent slimming process.
This indicator in the Dukan diet is combined with the curve of the fluctuations in the change of weight in the last six months. Daily menu, which, in turn, implies the adjustment of the excess weight.
The preparatory stage
First it is necessary to limit the salt and sugar in your diet. This will reduce the stress at the time of their total exclusion from the first phase. Nutritionists advise eliminating wheat, the bread and the bun. They can be easily substituted by other products.
A very important element is the regime drink, it will be examined in great detail the analysis. Coffee, soda, costs to remove completely, replacing his plain water or natural decoctions. After passing the preparatory stage, and consequently strengthen their knowledge in the power system, it is necessary to clean your body.
1 stage of "Attack"
Starting today, the phase of the Dukan diet has received the corresponding rapid development of the title.
On the menu every day, planned by the consumption of protein products (see table below). It lifted the restrictions on the consumption levels. The veto applies to the fats and carbohydrates.
Allowed products
It allows a series of products:
- Teas;
- Sugar substitutes;
- Milk powder 1,5 % — 4 tablespoons;
- Cocoa – not more than 14% of fat, 1 teaspoon;
- Starch – 1 tbsp;
- The flavourings;
- Gelatin;
- Wheat bran – 1 tbsp;
- The yeast of the test;
- Arc;
- The lemon as a condiment;
- Cubes of broth without fat;
- The cumin;
- The vegetable;
- The vinegar;
- Vanilla;
- Mustard;
- Sun – 0,5 teaspoons a day;
- Cinnamon.
Prohibited products
That is what never should be on the table:
- Sugar;
- Alcohol;
- Oil;
- Fats;
- Mayonnaise;
- Dairy products 1.5 % fat;
- Baking and sweets;
- Products baked from flour of high quality.
Example of menu for each day of the week. Table
It is best to prepare a box of food (see below), which covers a whole week of diet.
In the framework of the Dukan diet that there are rules of preparation of menu for each day:
- Bran – 1-2 tablespoons
- 1.5 litres of fluid a day.
- The best way to cook, without the use of oils.
- Are used only valid for products!
- The minimization of salt, spices and sweetener.
Recipes for phase
Below are examples of the dishes valid products
Chops "Tender"
- Minced meat (chicken or rabbit) — 1.5 kg;
- Egg – 2 pieces;
- Bran – 2 tablespoons;
- Salt, spices.
A little bit of salty with the flavour of minced meat to form the flat balls. Dunk in the egg and roll in saved, to fry without oil. As an alternative, you can use the slow cooker, by way of "Extinction".
Fish salad
- Fish (best red) – 200 g;
- Egg – 2 pieces;
- The soy sauce – 50 to 70 g;
- Salt (for fish when boiling).
Cooking ingredients cut. Mix and add the parsley, soy sauce.
A chicken soup"
- Steaks (chicken) – 1 unit;
- The soy sauce – 50 g;
- Egg – 1 unit;
- The vegetable.
In a pot of boiling water to invest chopped sirloin and gravy. Have meat, pour the beaten raw egg, to do so, stirring constantly. On, turn off the oven and add the parsley. To insist 1 hour.
Roll a corn tortilla
- The skim milk – 1 tablespoon;
- Egg – 1 unit;
- The oat bran – 2 tablespoons
- The meat or fish for the filling.
Laugh the egg and milk, add bran. Cook the tortilla, turning. In a tortilla wrap filling. Serve with the sauce.
Rico "in the park"
- Nonfat cottage cheese – 250 g;
- Egg – 2 pieces;
- Bran – 1/2 tbsp
- Saharozamenitel and salt to taste.
- Vanilla.
Eggs, cottage cheese and bran knead the dough. For taste, add sweetener, salt and vanilla.
2 the stage of "Cruise" (Bands)
Instead of purely protein week, comes the stage of the alternation with vegetables. The vegetables are rich in fiber, therefore, not limited to the amount.
Allowed products
| Cereals | The oat bran – 4 tablespoons |
| Vegetables | All except starch. |
| Mushrooms | The mushrooms, the kitchen or in the oven. |
| Herbs and spices | There are No restrictions. |
| Dairy products | Oil free real. Cheese and cream cheese. |
| The seafood and fish | The fish at sea and on inland waterways. Seafood: squid, shrimp, mussels, crab, caviar, seafood, oysters, octopus. |
| Meat products | Dietary types of meat. Offal. |
Prohibited products
Under the prohibition in the second stage, fall these products:
- Products with high starch content;
- Pasta and cereals;
- Olives and olives;
- The corn;
- Legumes;
- Beans (not struchkovaya);
- Fruits: banana and avocado.
Recipes for phase
Green broccoli Soup
200 to 300 g of broccoli to boil in the chicken broth. Add the salt and soy sauce to taste. Beat the blender. Serve with mushrooms or fish.
Pancakes oat bran
Mix liquid mass of 250 g of skimmed milk powder, 4 tablespoons of Bran, and 1 quail egg. Cook in a pan with a minimal amount of oil.
Croquettes of chicken with mushrooms
Mix 250 g of minced chicken 100g finely chopped mushrooms and 1 egg. Forming flat ovals. Steaming or slow cooker (mode, "extinction"). You can serve it with soy sauce.
3 the phase of "Consolidation" (Fixing)
This stage is characterized by the trend in the savings achieved by earlier results. The weight is not going to disappear.
The diet becomes more varied. Predominate protein — vegetable days. Resolves and 1 public holiday in the food intake per week as a preparation to the exit of the diet.
Allowed products
The list of products allowed for consumption, visibly extends:
- Juices – 1 tbsp medium fresh;
- Vegetable oil – 1 tablespoons;
- Pasta and grains: oat bran each day; rice, wheat, pasta once a week;
- Vegetables: the same as in the previous stage. Baked potatoes – 1 time a week;
- Mushrooms: any kitchen or oven baked;
- Herbs and spices: (see the stage of "Rotation"), the marjoram,
- Fruits and nuts: raisins, prunes, apricots, apples, plums, pears, apricots, etc;
- Dairy products: only non-fat. Cheese (not soft);
- The shellfish and the fish (see the stage of "Rotation");
- Products of the meat (see the stage of "Rotation").
Prohibited products
Among the dangerous products remain the same, which is common to all stages, and in particular for: bananas, dates, mango and fig. You can not eat cheese with mould, soft cheese or a goat cheese from the milk of more than 40 % of fat.
Recipes for phase
The curd blocks
In cheese mass (300 g) add cut into slices apples. Add the whole wheat flour (50 g).
Mix and form a plane of the pellet. Cook in slow cooker or in a pan without adding oil.
Vegetable soup with meatballs
In a pot of boiling water or chicken broth, add diced vegetables (potato, carrot, broccoli, onion, celery). Form of Turkey minced meat and boiled egg. Add to the soup and cook until tender.
Steam cutlets
For the steam croquettes will need 300 g of chicken fillets. Cut into cubes and add 1 egg, 3 tablespoons of return of grain flour. Form meatballs and steam until tender.
4 phase of "Stabilization"
The essence of the last stage consists in the supply of the problem-free transition to a new regime of power.
For a long time to maintain the results obtained, it is necessary to remember recommendations:
- Include a day of proteins of the power of the rules of the first phase;
- Low-fat meat, poultry and fish, non-starchy fruits and vegetables, hard cheeses, do not contain a high fat content dairy products;
- At least the salt and the sugar.
- Only 2 times throughout the week you can consume starch and the pasta.
- A lot of water and bran.
Allowed products
Eating almost all the products. Only you must always always remember the rules that are already firmly consolidated in the conscience.
Prohibited products
Not due to the abundance of include flour and sweet in their diet, even after the completion of this feeding mode.
Example of menu for each day of the week
| Day | Breakfast | Lunch | The dinner |
| 1st | Rich with marmalade, coffee | Soup-puree of vegetables, croquettes | Bathroom fish, kefir |
| 2nd | Yogurt with strawberries, tea, | Fillet of veal and vegetables as a side dish | Buckwheat porridge with chicken breast |
| 3rd | Sandwiches (cream cheese and ham), coffee | The fish soup, vegetable salad | Roast (lean pork) |
| 4th (egg) | Cottage cheese with dry fruits, tea, | Chicken, grilled pork chops | Cook the fish in tempura and vegetable cutting |
| 5 | The cream of wheat, yogurt | The croquettes steamed with fresh vegetables | Spaghetti in soy sauce with cauliflower |
| 6 | Cheese au gratin with minced meat (beef), a drink of chicory | Vegetable soup with meat | Salad of boiled vegetables and seafood |
| 7 | The porridge of rice and fruits, tea, | Vegetable lasagna and beef | Salad vegetables, kefir |
Recipes for phase
Vegetable lasagna and beef
You will need lasagne sheets and minced meat. Put layers of leaves, the minced meat with tomato sauce and broccoli. Lubricate well the mayonnaise and the grated cheese.
Optionally, you can add other vegetables. For example, the cauliflower or the zucchini. Bake in the oven until they are tender.
Gratinated with cheese and chorizo
Slide the whipped egg white (3 pieces) with grated cheese and slices of chorizo. On the basis of stews, you can take the pasta. All mix and bake in slow cooker in the mode "cakes".
Rights recipes pierre Dukan
Puff mushroom salad (for phase 3)
- Pickled mushrooms;
- Carrots;
- Arc;
- Garlic;
- The cooked eggs;
- Du-mayonnaise.
Separately, cut and fry the onion, the mushrooms, the carrot. Grate the whites and yolks separately on a large grater. Mix the mayonnaise with the garlic. Collect the salad layers: the onion, the mushrooms, the carrot, the proteins, the egg yolks. All layers, except the top, spread with mayonnaise.
The beef in vietnamese (2nd phase)
- steak – 350 g;
- the soy sauce and oyster – 30 g;
- garlic – 4 cloves;
- ginger – 1pieza;
- the pepper and cilantro to taste.
The cilantro is necessary to cut and grate the ginger. Marinate 30 minutes, the beef in the oyster and soy sauce with the addition of pepper, coriander and ginger. Fry the meat with the garlic until tender over high heat.
Oatmeal cookies Dukan (1 stage)
- egg – 4 units;
- wheat bran – 2 tablespoons;
- the oat bran – 4 tablespoons;
- sweetener liquid – 0,5 teaspoons;
- vanilla flavor – 20 drops.
Separated from the proteins of the egg yolk mixed with oat, warranty, and ideal sweetener. Preheat the oven to 180 degrees. Protein shakes to connect with egg yolks. Bake 20 minutes
Chicken salad and mushrooms (for 4 stage)
- chicken quarters – 4 units;
- mushrooms – 350 g;
- mustard – 2 tablespoons;
- non-fat yogurt — 250 grams;
- apples – 3 units;
- the chili pepper;
- cilantro (or any other vegetables);
Chop cooked meat. Chopped and stewed mushrooms. Mixed yogurt and mustard and add to the salad. Sprinkle with the herbs.
Weight Control and what you can do, if the weight is not going
In a certain time weight can leave leave. This problem may occur due to the fact that some vegetables retain water in the body. It is necessary to reduce the consumption of salt. And, at the same time, water scarcity can affect the metabolism, which will lead to a delay of weight.
It is necessary to continue treatment of drinking water. Do not abuse the use of valid products. It is not necessary to die of hunger, this will slow down the metabolism. Follow the mandatory regime of the activity.
The failure in the diet
Worth it for the following days, after the violation of the regime of the Dukan diet, to make new protein according to the tables, with a daily menu. Since the body needs 1 or 2 nights to resume the process of burning fat.
Advice of nutritionists to lose weight on the Dukan diet
- For the sandwich — only protein foods.
- The white flour and sugar are taboo.
- More water, teas, and broths.
- The consumption of vitamin complexes.
- Natural fruits and vegetables.
Contraindications
Despite the efficiency and the balance of the diet, there are a number of contraindications:
- The disease of the kidneys.
- Disorders of the blood vessels.
- Problems with the heart.
- The gastrointestinal disease.
- Diseases of the liver.