This diet works faster than others and is completely safe for the body. Products that can be eaten all the time, all only natural.
Duke's diet
The diet is good because you can eat allowed foods in unlimited amounts. This makes it possible to get rid of the feeling of hunger, which is very important for many people. Thanks to the wide variety of products recommended for consumption, it is quite easy to create a varied and tasty menu.
The only drawback is the high cost of the products offered, although a detailed menu can be chosen for different segments of the population. There may also be a lack of certain vitamins, but this can be easily eliminated by taking various vitamin complexes. The result appears literally in the first days. Excess weight quickly disappears due to the fact that fat is burned and muscle mass remains. Skin, nails and hair are in good condition.
stages
The process of losing weight with this diet includes four stages:
- "Stroke".
- "Alternation".
- "Fixation".
- "Stabilization".
The amount of time allotted for the first three stages directly depends on how many kilograms of excess weight you need to lose.
Important! In the "attack" stage, you can only eat protein foods and no other. Also, the range will increase. At the second stage, vegetables are added, at the third - fruits.
But there are rules that must be followed in all four stages.
- Every day you need to drink about one and a half liters of drinking water without gas, eat up to three tablespoons of oat bran.
- It is recommended to completely exclude oil, fat and mayonnaise from your regular menu.
- Products must be boiled, baked, grilled or in a pan with a special non-stick coating, without adding fat.
- Daily walks in the fresh air are also recommended.
"Stroke"
This is the first step in the Dukan Diet. The duration varies from three to ten days. The number of days is determined by the weight you plan to lose. Thus, for example, to remove about 30 kg for the attack stage, the duration should be about ten days. During the attack, the body receives a large dose of protein, due to which the metabolism speeds up, and the fat disappears very quickly.
You can eat: lean beef, skinless chicken, fish, liver, hard-boiled eggs, rabbit, mussels, prawns, squid, Norway lobsters and skimmed dairy products.
It is not allowed to use:
- herbal products;
- pork and lamb;
- sauces, ketchup and mustard.
It is very important at this stage not to forget about the liquid and drink it in the right amount.
It is recommended to eat when you want and not limit yourself to the amount. At the beginning of the stage, people usually experience mild discomfort. In this case, you should avoid heavy physical exertion.
"Alternation"
At this stage, protein products alternate with protein vegetables. The number of alternate days, as well as during the attack phase, depends on the weight lost. In this case, the sequence should not exceed five days of protein and the same amount of protein and vegetables. And with so many days in the alternation stage, you have to be very careful.
Important! Dr. Dukan considers 1: 1 to be the most optimal sequence.
- You can not eat potatoes, avocados, corn and all legumes.
- It is also forbidden to consume grains and all kinds of cereals.
It is recommended to cook the vegetables, in the oven or simply eat them raw. It is only important to consider that, unlike protein foods, vegetables can be eaten in limited quantities. Dressing salads should be seasoned with low-fat yogurt or kefir, sometimes with balsamic vinegar.
It is absolutely normal that the weight is a little slower than in the first stage, but there is absolutely no harm to the body. Such weight loss is safe and stable.
"Fixation"
Almost everything is clear from the name of the scenario. There is a consolidation of all those results that have already been achieved during the diet period. The duration is easy to calculate for anyone on a diet. For every kilo that is lost in the first two stages, ten days of fixation are needed.
It is allowed to add one fruit per day and a small piece of low-fat cheese to the diet. The importance of this stage can hardly be overestimated, because it is often during the consolidation period that people regain all those kilograms that were lost in the previous stages. It happens that, having relaxed, losing weight you return to your previous eating habits.
The period is difficult because the feeling of constant hunger is greatly exacerbated, fatigue increases, increased sensitivity to cold appears. But all these symptoms disappear as soon as a person endures the allotted time.
Important! Pleasant in the third stage is the presence of two days a week, when you are allowed to eat almost anything you want.
There are a number of rules that you just have to follow.
- It is necessary to correctly calculate the duration of the entire consolidation period. Protein and vegetable products can be eaten as much as desired and in unlimited quantities.
- It is worth leaving one day a week when you need to eat only protein foods. It is very important to eat previously prohibited foods in small portions, getting used to this amount and more.
- Potatoes and pasta are great for this stage, they go well with tomatoes and onions.
"Stabilization"
The body has already got used to the new weight, the adaptation period has passed and it has stopped trying to return the lost kilograms. At this stage, the main thing is to get used to the simple rules of nutrition, which must now be constantly followed. After all the long dieting, this is not hard to do.
It is worth deciding for a day for protein products. Just choose any day of the week and make it a rule that on this day there is only protein. Reduce the consumption of fish and fruits, potatoes are recommended no more than twice a week. Of course, do not forget about sports. It will never be redundant.
what can you eat
The doctor identified a hundred foods that can be eaten during a protein diet. It included 72 protein products that contained protein and 28 vegetables that were high in carbohydrates. Oat bran is neither one nor the other. But its use is important, according to the doctor.
Poultry meat can be eaten turkey, guinea fowl, chicken, game, quail and pigeon. The assortment of permitted fish is also very diverse. Dried and smoked fish can be absolutely any.
Seafood allowed: squid, crabs, lobsters, crab sticks, mussels, prawns, Norway lobsters, lobsters, sea urchins and cuttlefish.
Vegetables:
- Leek, onion.
- Forest mushrooms.
- Almost all types of cabbage.
- Green beans, spinach.
- Celery, sorrel, dill.
- Eggplants and carrots.
- Tomatoes, cucumbers, zucchini.
- Radish, radish.
- Beetroot, pumpkin.
- Sweet pepper, zucchini.
Protein diet according to the Dukan menu for a week. Stage "attack"
- Day 1.
- Breakfast. Omelette made with a couple of eggs and four tablespoons of skimmed milk. A serving of green tea or coffee. A few slices of absolutely lean ham.
- Dinner. Vietnamese meat. Low-fat homemade yogurt.
- afternoon tea. Curd. A cup of green tea.
- Dinner. Chicken cooked with garlic. Boiled shrimp.
- Day 2
- Breakfast. Oatmeal with nonfat milk. Cup of coffee or green tea.
- Dinner. Flat bread made with bran flour. Broth based on chicken meat.
- afternoon tea. A glass of kefir with zero percent fat.
- Dinner. Boiled eggs. A little mayonnaise according to Dukan's recipe.
- Day 3
- Breakfast. Tea or coffee. A few pieces of turkey ham. Low fat cream cheese.
- Dinner. Baked sea bass with herbs and lemon.
- afternoon tea. Pink cheese cake.
- Dinner. Shrimp with herbs. mimosa salad.
- Day 4
- Breakfast. Warm green tea and syrniki with low-fat cottage cheese.
- Dinner. Chicken, baked. Zero fat yogurt.
- afternoon tea. Sweetened cottage cheese and herbal tea.
- Dinner. Fried chicken breast in pieces. Tortilla.
- Day 5
- Breakfast. Coffee or green tea. Oat bran. Zero fat yogurt.
- Dinner. Cod in mustard sauce.
- afternoon tea. A small amount of crab sticks.
- Dinner. Tea. Cottage cheese casserole.
- day 6
- Breakfast. Tea or coffee. Scrambled eggs. Zero fat cream cheese.
- Dinner. Steamed fish. Greenery.
- afternoon tea. Oat bran cake. Green Tea.
- Dinner. Salmon soup.
- day 7
- Breakfast. Tea or coffee. Omelette with curry and mint.
- Dinner. Ham slices. Grilled turkey fillet.
- afternoon tea. Cookies made from oat bran. Ginger lemonade and goji berries.
- Dinner. Fried skinless chicken pieces.
Important! Don't forget to drink. You can drink water, herbal or green tea, or coffee without sugar.
It is allowed to add a little sweetener. It is recommended to drink green coffee, which favors weight loss. Drink some sugar-free diet soda, but don't overdo it.
Contraindications
Despite the safety, there are a number of contraindications that should not be ignored.
- You can not follow a diet if there are problems with the kidneys or liver, metabolism, diseases of the digestive system.
- Contraindicated under 18 years of age, patients with gout.
- Prohibited for pregnant and lactating women.
Before starting a diet, you must undergo a complete examination of the body. Then consult your doctor and find out individual recommendations for a high-protein diet. And only after that boldly go through all four stages of the famous Dukan diet.