Dukan's diet is considered one of the most effective diets today.It is based on a well-organized approach to weight loss process, consisting of four stages: two stages - weight loss (aggression and alternation) and two stages - to avoid recovery (consolidation and stability of life-weight).
Phase 1 "Occurrence"
Dukan's diet begins at the shortest stage - "attack", allowing only protein to be eaten.Because the protein load on the human body is too high, this period is limited by duration, depending on the number of extra pounds, the average is:
- Overweight 5 kg - 1-2 days;
- 5–10 kg -2-3 days;
- 10–20 kg - 3-5 days;
- 20-30 kg-5-7 days;
- If you need to lose 30 kg, more than 7-10 days.
During the first phase of your diet, you must follow the following rules:
- Eat only protein foods.
- All products, you can cook, stew, cook in a slow cooker, but use no oil.
- To reduce, it is best to give up salt altogether and replace salt with spices, herbs, and lemon juice.
- Drink at least 2 liters.Drink water, tea and coffee every day.
- Take 1.5 tablespoons.l.Oat bran for a day (if intolerant, you can replace them with the same amount of dried buckwheat).
To make the most effective use of the “attack” phase, it is recommended to follow some of Dr. Dukan’s recommendations, which will help the body become more stressed in response to new diets.This is due to the fact that in the "attack", many products are excluded from the menu, especially those containing glucose.In most cases, this can negatively affect good and manifestation, weakness, headache, lethargy, unpleasant breathing, and may have a odor of acetone.It is forbidden: sugar (removal of sugar (sugar), tomato sauce, any oil, alcohol and all other products containing carbohydrates and fat.
About 7 days of menu (option 1)
1 day
Breakfast: 2 boiled eggs
Lunch: Turkey Meatballs + Ginger Tea
Afternoon snack: a piece of cake and citrus
Dinner: The placement
2 days
Breakfast: Steel cheese + herbal tea
Lunch: Chicken Soup
Afternoon snacks: Natural Greek yogurt
Dinner: Cooked shrimp + Kefir
3 days
Breakfast: Sweet House Cheese
Lunch: Stewed chicken liver
Afternoon snack: 2 oatmeal cookies
Dinner: A piece of roasted turkey + chamomile tea
4 days
Breakfast: Oat bran porridge and milk
Lunch: Chicken baked with herbs
Snacks: Dietary jelly
Dinner: Cooked fish + cup
5 days
Breakfast: Cheese Casserole + Chamomile Tea
Lunch: Ears
Snack: Boiled eggs
Dinner: Turkish French Fries
6 days
Breakfast: Ham and eggs
Lunch: Fish casserole
Afternoon snacks: Natural Greek yogurt
Dinner: Meat
7 days
Breakfast: Quail eggs
Lunch: Canned fish food
Snacks: Dietary jelly
Dinner: Steamed Chicken Steak
About 7 days of menu (option 2)
1 day
Breakfast: Low-fat cheese casserole and unsweetened tea
Lunch: Fish ears, oat bran
Snack: Fruit
Dinner: Meat roasted with vegetables and potatoes in the oven
2 days
Breakfast: Low-fat cheese coffee with sugar-free and cheesecake
Lunch: Sorianca and bread
Afternoon snack: light vegetable salad
Dinner: Vegetable salad and chicken meatballs
3 days
Breakfast: Clay pot with berries and low-fat cheese
Lunch: Fish ears
Snacks: Fruits
Dinner: Low Fat and Kefir Baked in the Oven
4 days
Breakfast: Low-fat cheese and yogurt
Lunch: Rice and Vegetables
Afternoon snacks: low-fat yogurt and bran
Dinner: Meat cake with oat branches
5 days
Breakfast: scrambled eggs and unsweetened coffee
Lunch: Teach meatballs and green salad
Snack: Berries
Dinner: Fish grilled in oven and vegetables
6 days
Breakfast: Fried eggs with bran
Lunch: Solyanka
Snacks: Fruits
Dinner: Grilled meat, light green salad and rice
7 days
Breakfast: Boiled eggs and unsweetened coffee
Lunch: Light salad and Turkish fries
Snacks: Fruits
Dinner: Vegetable fish
Phase 2 "Alternate" ("Cruise")
One of the most important stages in the Dukan diet.Alternately continue to keep as much weight as you need.Just like in an attack, the scheme depends on the weight you need to lose.In the 1:1, 2:2:2 or 3:3 sequences, up to 10 kg of protein days and alternatives to protein vegetables.If you weigh too much, you will have to alternate -5:5.However, Dr. Dukan advises Dr. Dukan recommends referring to 5:5 only under the supervision of a doctor and a doctor in special cases, as this scheme is difficult because the scheme is difficult.The most effective and safest thing is a 1:1 solution, or in extreme cases 2:2.
Menu week
1 day
Breakfast: Pancakes with lemon zest
Lunch: turkey slices, low-fat yogurt
Afternoon snack: Eggs stuffed with homemade mayonnaise
Dinner: Spice Ground Chicken
2 days
Breakfast: Egg omelette with ham and crumbs
Lunch: Chicken Soup
Afternoon snacks: Caesar salad with chicken slices, hard cheese and celery stems
Dinner: spaghetti with zucchini; kurin rounded corners
3 days
Breakfast: Cheesecake with skim cheese and oat bran; egg thorns
Lunch: Crispy Eggs; Kurita Roll
Afternoon snacks: Sandwiches made from cooked yeast bread of cheese and oat bran; rose hip soup
Dinner: Chicken Fish Fillets in Yogurt Sauce
4 days
Breakfast: pancakes; cereal
Lunch: Beans in tomato sauce; grilled vegetables
Afternoon snacks: vegetable salad; 1 slice of bread
Dinner: Chicken slices with patch beans and mushrooms
5 days
Breakfast: Omelet with soft cheese and ham
Lunch: Steamed chicken steak; trout soup
Afternoon snacks: Low-fat cheese and sugar substitutes and yogurt
Dinner: Shirt noodles; Meat Gulara
6 days
Breakfast: Damn Oat Bran with Low Fat Cheese
Lunch: Summer salad vegetables; grilled chicken breast
Afternoon snack: Protein cocktail in milk
Dinner: Meat with stewed vegetables
7 days
Breakfast: Egg fried eggs; boiled chicken
Lunch: Shireakia's Chicken Soup
Afternoon snacks: toast cheese; rose hip soup
Dinner: Fish baked with spices with foil
The third phase “merge” (“merge”)
The third phase of Dukan's diet is designed to consolidate the results and is psychologically the most complex phase.The weight loss that has been achieved has been marked by the program, so the limitations of nutrition for many people seem unnecessary.But if you violate the rules of the program now, all previous efforts will be in vain and the deceased kilogram will return.The duration of the "merge" phase depends on the reduced kilogram count - every 10 days.Therefore, when losing 30 kg weight, it is necessary to sit in this stage for 10 months (300 days).An additional benefit is that at this stage the weight continues to drop by about 1 kg.weekly.
Monday (Protein Vegetable):
Breakfast - Pancakes with meat filling, tea;
Lunch - Fried eggs with vegetables;
Lunch - chopped with cauliflower, green salad;
In the afternoon snack cheese cake;
Dinner - Zucchini pie with mushrooms and meat;
The second dinner was a cocktail begging for Kefir.
Tuesday (festive meal):
Breakfast - omelettes, vegetables, coffee;
Lunch - Milk sausage;
Lunch - any dish to enjoy, wine;
Afternoon snacks - liver cake with carrots;
Dinner - Family sausage;
The second dinner was Olivier salad.
Wednesday (Protein and Vegetable Day):
Breakfast - soft eggs, coffee and milk;
Lunch - Vegetable salad, mushrooms;
Lunch - Chicken soup with mushrooms, vegetable stew, kefir;
Afternoon snacks - bran muffins, herbal infusions;
Dinner - liver patties, cabbage salad, tea;
The second dinner is yogurt, yogurt.
Thursday (Protein):
Breakfast - Cheese casserole;
Lunch - Fish Steak;
Lunch - Kurina sausage;
Afternoon snacks - Kefir;
Dinner - Stew;
The second dinner was cheese mousse.
Friday (Protein and Vegetable Day):
Breakfast - omelette and ham, coffee with milk;
Lunch - Pumpkin porridge in a slow cooker;
Lunch - Chicken bread (roll);
Afternoon snacks - eggplant fan;
Dinner - Chicken Bread (roll);
The second dinner was cheesecake.
Saturday (protein vegetables, with carbohydrates):
Breakfast - liver pancakes, tea;
Lunch - Vegetable Stew;
Lunch - Finnish cream soup, fish steak;
Afternoon snacks - Zucchini Caviar;
Dinner - grilled breasts, sauerkraut;
The second dinner was yogurt.
Sunday (Protein and Vegetable Day):
Breakfast - cheese, sugar-free coffee (with super sugar);
Lunch - Zucchini caviar, yogurt;
Lunch group, vegetable stew, herbal infusion;
Afternoon snacks - cooked breasts, tea;
Dinner - Cabbage salad, scrambled eggs;
The second dinner is the fermentation process.
In terms of compiling menus, the "merge" phase ("merge") is the easiest.To prepare dishes, you can do the recipe in the previous stage and use other recipes that are suitable for your diet, starting from 3 stages on those days when carbohydrates are allowed.
Stage 4 "Stability"
The final stage of Dukan's diet is equally important.The right weight has been achieved and fixed, but it is the "stability" phase that can preserve it throughout life in the future.
Allowed products
At this stage, the weight loss phase has been rarely banned products, and their absence is tolerated.First, it is sugar and fructose.By the time the "stability" begins, the body in the candy is weat and there is no need to get used to it again.
When selecting allowed dishes, the following rules must be followed:
- Vegetables can be eaten in any quantity;
- Fruit - part once a day (e.g., an apple, a persimmon or two plums);
- Cheese - Low-fat solid varieties, excluding goats and cheeses with mold;
- Meat - low-fat species;
- Bird - No skin, the best part of all files;
- Dairy products - low fat and low lactose;
- Salt - Limited quantity;
- Bread - rye, whole grain, no more than 100 grams;
- Starchy products - no more than two per day;
- Bran's Daily Specification - 3 tablespoons.l.
The "stable" phase is an example of a balanced diet based on food, rich in protein, fiber and complex carbohydrates.
The approximate menu for this dietary stage is as follows:
Day 1:
Breakfast is a slice of whole grain bread with cheese, coffee and milk;
Lunch - Booth soup, schnitzel;
afternoon snacks for apples and pancakes on fire, fermented toasted hazelnuts;
Dinner - Vegetable fish baked under a cheese crust.
Day 2:
Breakfast - omelette, tea, tea;
Lunch - Mushroom soup, whole wheat bread;
Afternoon snacks - Nurse with cheese stuffing and fruit jam, yogurt and bran;
Dinner - Shrimp with soy sauce, cold grass.
Day 3:
Breakfast - oatmeal, coffee and milk;
Lunch - Green hydrophobizer, cooked breasts, Greek salad;
Afternoon snacks - part of cake, liver, tea;
Dinner - Tefteli Calf, Kefir with Bran.
Day 4:
Breakfast - a casserole of cheese, coffee with milk;
Lunch - Veal steak;
Afternoon snacks – Kefir for toast;
Dinner - Chicken Souffle.
Day 5:
Breakfast - omelette, cheese, tea;
Lunch - onion soup, chopped, fruit;
Afternoon snacks - cheese, kefir and bran;
Dinner - Fish baked with vegetables, tea.
Day 6:
Breakfast - cheese with fruit, green tea;
Lunch noodle soup, naga chicken, whole grain bread;
Afternoon snacks - Zucchini pancakes, kefir for toast;
Dinner - Mussels.
Day 7:
Breakfast - chocolate cake, cheese, coffee;
Lunch - chicken soup, eggs, whole grain bread;
Afternoon snacks - condensation, kefir with bran;
Dinner is a fish casserole.
destroy
What to do if there is a failure, you allow yourself too much and eat the forbidden product without logical conclusions?Dukan advises not to despair in this situation and stick to the next strategy:
- The next 2 days will be specially made for protein;
- If a failure occurs during the "attack" phase, it will require an extension of 2 days;
- Increase daily water use to 2 liters;
- Sleep more than usual;
- For the next 3-4 days, a daily walk should be at least one hour;
- Limit salt consumption.
To prevent a crash, it is important to remember several rules:
- During the "cruise" and "fixed" phases, the weight slowly slows down, but this is not a reason to break and lose hope to achieve the desired form.
- The diet can be used throughout the whole period and there are always only things that are allowed to be used;
- You can never blame yourself for your collapse, because the feeling of guilt often leads to the seal.
After breaking down, you need to immediately maximize your physical exercise and get any victory and achievements to reward yourself.The effectiveness of diet depends largely on willpower, and even after interference, you can withstand any temptation and continue to lose weight.
result
The results of the diet were also impressive: the first 2-3 kg left in just 5-7 days.Within 2 stages, about 1 kg loss per week.So in the first month, on average, you can get rid of 5-8 kg-15-18 kg in 3 months.It should be kept in mind that each organism responds differently to new nutritional conditions, so weight loss will also be individuals.