A world-famous Professor Doukhan received, creates a unique system of performance – the Dukan diet. Developed daily menu, you can see, the first result after a short period of time. Table with ready-made recipes for every day, to diet clear and correct.
What is the system of Dukan
All occurs in 4 stages, which is the time duration determined individually. Thanks to the protein attack the first stage, motocross, accelerates the metabolism and triggers the process of destruction of fat mass.
The diet does not include hunger. The author of the diet is believed that motocross needs protein, which form its Basis. And the carbs and fats fall under the restrictions that must be followed before more than 3 months.
Principles Of Dukan
The principles that form the basis of the diet regime pills that are mandatory throughout the diet and carried out daily:
- Building diet according to the power range;
- Water — 1.5 l;
- Bran oats — 4 tablespoons (for drinking water);
- Walking — 30 minutes a day;
- Vitamin preparations.
Advantages over other diets
Diet has a number of advantages:
- It is not the case, it should be for fasting, because the protein foods you can eat always.
- An immediate result.
- Be lose weight quickly.
- Reduces body fat without harming the muscle mass.
- Hair and nails grow grow stronger and better.
- The result is easily held, thanks to the recommendations of the experts.
Gaps in the system
Still there are some disadvantages:
- It is not forbidden to freedom in the volume and frequency of food intake.
- Eating protein in excess can be full of problems in certain organs.
- The absolute exclusion of fat and carbohydrates.
How long does the diet
The duration of each implementation of the diet proportional to weight is directly on the desired dropped.
And So, for example, lose 10 kg, in the first step will be made to do 3 days, respectively, and the second in 50 days, the third will take up to 100 days. How to gain weight increases for the period of each implementation.
Your BMI
The body mass index (BMI) is a major assessment of the level or occurrence of the excess weight in the body. Experts say that how to properly calculate the BMI foundation for success in the subsequent process of weight loss.
The image in the Dukan diet is going well is the curve of the differences in weight change in the last six months. Daily menu, in turn, means treatment of overweight.
The preparatory phase of the
The first thing you must do if you want to limit the sugar and salt in the diet. This will reduce the stress during their complete elimination in the first phase. Nutritionists advise to take white bread and pastry. Can be easily replaced by other products.
An important ingredient is the water, which lie in the vicinity of the analysis. Coffee, soda thus had to be excluded, replacing them with plain water or natural teas. After the preparation phase, and carefully to strengthen its vedomosti in the power system, will have to clean your motocross.
Stage 1 "Attack"
Starting phase of the diet Ducane adequately the rapid development of the title.
The Menu for each day is provided the use of protein-based products (see table below). Remove the restrictions on the use of volumes. Sentence is imposed on the fats and carbohydrates.
Foods Allowed
The permitted number of products:
- Teas;
- Sugar substitutes;
- Milk 1,5 % — 4 tablespoons;
- Cocoa – it's not like both the 14% fat, 1 tsp;
- Starch – 1 tablespoon;
- Tastes of food;
- Gelatin;
- Wheat bran – 1 tablespoon;
- Leavening agent;
- Bow;
- Lemon on pepper;
- Broth cubes without fat;
- Cumin;
- Greens;
- Vinegar;
- Vanilla;
- Mustard;
- Salt – 0.5 tsp a day;
- Cinnamon.
Prohibited products
If this is what you never be on the stole:
- Sugar;
- Alcohol;
- Oil;
- Fats;
- Mayonnaise;
- Dairy products 1.5 % fat;
- Pastry and confectionery;
- Bread from the flour.
Menu Samples on each day of the week. Table
Is the most convenient form of the feed table (see below), which clearly spans the entire week, that is worth the benefits.
In the diet there are no rules about writing a menu for each day:
- Bran – 1-2 tablespoons
- 1.5 l of fluid a day.
- The optimum way of cooking food without using oils.
- Uses only the valid products!
- Minimizing salt, spices, and sweeteners.
Recipes for phase
Below are examples of dishes available products
Pulp "Fine"
- Minced meat (chicken or rabbit) — 1.5 kg;
- Eggs – 2 Pcs.;
- Bran – 2 tablespoons;
- Salt, pepper.
Gently salted or flavoured meat form making flattened balls. Dip in egg roll in the bran and fry without oil. As you can use an alternative to the slow pot, on the mode "Stewing".
Fish, salad
- Fish (the best including) – 200 g;
- Eggs – 2 Pcs.;
- Soy sauce – 50-70 g;
- Salt (for fish when cooking).
Cooked ingredients, if you want to cut. Mix and add the greens, soy sauce.
Soup "chicken"
- Cutlet (chicken) – 1 piece.
- Soy sauce – 50 g;
- Eggs – 1 pc.;
- Greens.
Do the boiling water put the cut fillet and the sauce. Cook the meat, pour the beaten raw eggs, while continuously stirring. Further, the stove off and add the parsley. Take up to 1 hour.
Roll is an omelet
- Skimmed milk – 1 tbsp.;
- Eggs – 1 pc.;
- Oat bran – 2 tablespoons
- Meat or fish filling.
Crack the eggs and milk, add bran. Bake the omelette, turning. Omelet wrap in the filling. Serve with the sauce.
Cheesecakes "in the Park"
- Low-fat cottage cheese – 250 g;
- Eggs – 2 Pcs.;
- Bran – 1/2 Cup
- A sweetener and salt according to taste.
- Vanilla.
Eggs, cheese and bran kneaded to make dough. According to taste, add the sweetener, salt and vanilla.
Stage 2 Cruise (Alternating)
Replace the pure protein days, comes phase alternating them as vegetables. Vegetables are rich in fiber, therefore, not limited in quantity.
Foods Allowed
| Cereals | Oat bran – 4 tablespoons |
| Vegetables | Everything except the starch. |
| Mushrooms | Mushrooms, boiled, or baked. |
| Herbs and spices | There are no restrictions. |
| Dairy products | Low-fat milk. Cottage cheese is a processed Cheese Cheese. |
| Seafood and fish | The fish of the sea and the river. Seafood: squid, shrimp, mussels, crab, caviar, crustaceans, oysters, octopus. |
| Meat products | Dietary types of meat. The by-products. |
Prohibited products
Forbidden in the second phase include the following products:
- Products with high starch content;
- Pasta and cereals;
- And black olives;
- Corn;
- Bean;
- Beans (not green);
- Fruit: bananas and avocados.
Recipes for phase
Green broccoli Soup
200-300 g of broccoli cooked in chicken broth. Add salt and soy sauce according to taste. Beat with a blender. Serve, fungi or fish.
Pancakes made from oat bran
Knead the dough from 250 g of low fat milk, 4 tablespoons. of Bran 1 quail egg. Cook on a pan with minimal oil.
Chicken cutlets it mushrooms
Chicken Mix 250g coins, 100 g finely chopped mushrooms and 1 egg. Form a flat oval. Cook in the steam mode or a slow cooker ("quench"). It can be served by soy sauce.
Step 3 Consolidation (Consolidation)
Phase This is characterised by an emphasis on the preservation of the previously achieved results. The weight won't leave.
Food is becoming more diverse. Dominated by protein — vegetable days. Is allowed 1 holiday dish of the week, as a preparation diet.
Foods Allowed
A list of products acceptable for human consumption, expanding:
- Juices – 1 tbsp. fresh;
- Vegetable oil – 1 tablespoon;
- Pasta and cereals: oat bran every day, rice, wheat or pasta once a week;
- Vegetables: all the same in the previous step. Baked potatoes 1-times a week;
- Mushrooms: all or cooked roast;
- Herbs and spices: (see phase Alternation), marjoram;
- Fruits and dried fruits: raisins, prunes, apricots, apples, plums, pears, apricots, etc.;
- Dairy products: iba with a low content of fat. Cheese (not fixed);
- Seafood and fish (see the phase "Rotation");
- Meat products (see phase Alternation).
Prohibited products
Among the dangerous products remain a tie, all of which are common to the implementation and in particular: bananas, dates, mangoes and figs. You can't eat mould cheese, soft goat back or cheese cheese, more than 40 % of fat.
Recipes for phase
The curd from the apples
In the curd (300 g), add the chopped apples. Add whole wheat flour (50 g).
To mix and create flat cakes. Bake in a slow cooker or in a pan without adding oil.
Vegetable soup with meatballs
Do the boiling water or chicken broth, add diced vegetables (potatoes, carrots, broccoli, onions, celery). Its the shapes of Turkey coins and eggs to meatballs. Add do the soup and cook until tender.
Steamed meatballs
For steam cutlets, is need 300 g chicken fillet. Cut into cubes and add 1 egg, 3 tablespoons whole grain flour. Form patties and cook in steam until cooked.
Phase 4 "Stabilization"
The essence of the last stage is to ensure a smooth transition to the new diet.
So long to the results that you need to remember recommendations:
- Join the one day protein supplementation according to the rules of the first instance;
- Lean meats, poultry and fish, no starchy fruit and vegetables, hard Cheeses Cheeses that do not contain high fat dairy products;
- A minimum of salt and sugar.
- Only 2 times per week, you can eat starches and pasta.
- A lot of water and bran.
Foods Allowed
You can eat almost all foods. Linen is always, always had one in mind, that the rules, which is already firmly entrenched aware of.
Prohibited products
It be in abundance include starchy and sugary foods also in your diet after this diet.
Menu Samples on each day of the week
| Day | Breakfast | Lunch | Dinner |
| 1. | Cheesecake with jam, coffee | Soup vegetables, chicken meat | Steam fish, yogurt |
| 2. | Yogurt is strawberries, tea | Beef steak and vegetable garnish | Buckwheat porridge with chicken breast |
| 3. | Sandwiches (cheese and ham), coffee | Soup, fish, salad | Roast (lean pork) |
| 4. (protein) | Curd is dried fruit, tea | Chicken chops on the grill | Baked battered fish and vegetables, slicing |
| 5. | Meal, yogurt | Steam chop it fresh vegetables | Spaghetti in soy sauce with cauliflower |
| 6. | Cheese casserole with minced meat (beef), chicory drink | Vegetable soup with meat | Salad, cooked vegetables and seafood |
| 7. | Rice porridge, and fruit, tea | Lasagne's vegetables and beef | Salad, vegetables, yogurt |
Recipes for phase
Lasagne's vegetables and beef
Will need sheets for lasagne and stuffing. Place two layers of leaves, ground tomato meat sauce and broccoli. Well lubricated with mayonnaise and grated cheese.
Optionally, you can add other kinds of vegetables. For example, cauliflower or zucchini. Bake in the oven until cooked.
Pot, cheese and sausage
To shift the beaten eggs (3 pieces) with grated cheese and diced sausage. The basis for casseroles, you can take the pasta. Mix everything and bake multivarka in the "baking".
For more recipes Pierre Dukan
Puff mushroom salad (for 3. stage)
- Marinated mushrooms;
- Carrots;
- Bow;
- Garlic;
- The cooked eggs;
- Du mayonnaise.
Separately slice and fry the onions, mushrooms, carrots. Grate egg whites and yolks separately on a large grater. Mix the mayonnaise with the garlic. Assemble the salad in layers: onions, mushrooms, carrots, egg whites, egg yolks. All the layers except the top, fluff with mayonnaise.
Beef-Vietnamese (for the 2. degree)
- beef steak – 350 g;
- soy is oyster sauce – 30 g;
- garlic – 4 cloves;
- ginger – 1kus;
- pepper and cilantro to taste.
Cilantro is the case, it is necessary to reduce, and grate the ginger. Marinate for 30 minutes, beef in oyster and soy sauce with pepper, coriander and ginger. Roast the Meat with the garlic to make a tender for the high temperature.
Oat biscuits Dukan (before 1. degree)
- eggs – 4 Pcs.;
- wheat bran – 2 tablespoons;
- oat bran 4 tablespoons;
- liquid sweetener – 0.5 tsp.;
- vanilla flavor – 20 drops.
Proteins separated from the yolks, mix bran, flavoring, and sweeteners. Preheat the oven to 180 degrees. Beaten egg whites combined with egg yolks. Bake 20 minutes
Chicken salad and mushrooms (4. stage)
- chicken quarters – 4 Pcs.;
- mushrooms – 350 gr.;
- mustard – 2 tablespoons;
- low-fat yogurt — 250 gr.;
- apples – 3 Pcs.;
- chili;
- cilantro (or other herbs);
Finely chop the cooked meat. Chop and stew with mushrooms. Mixed yogurt and mustard, add to the salad. A sprinkle of herbs.
Weight monitoring and what to do if it doesn't have the weight to go away
At certain times of the weight can stop leave. If may be due to the fact that some vegetables retain water in the body. Alexa need to reduce salt consumption. At the same time, the lack of water can affect metabolism, which leads to the delay weight.
Will have to keep drinking regime. Do not abuse a valid products. You don't have to starve yourself, that will slow down the metabolism. Compliance with the mandatory procedure of activities.
The breakdown on the diet
Is the following days after the breaking of a diet, do again the protein according to the table from the daily menu. Because motocross needs 1-2 days, if you want to continue in the process of weight reduction.
Helpful advice from dieticians in advance for weight loss Dukan diet
- Snack On — only protein foods.
- White flour and sugar are prohibited.
- More water, teas, infusions and decoctions.
- The use of vitamin complexes.
- Natural vegetables and fruits.
Contraindications
Nevertheless, the effectiveness and balance of the diet there are a number of contraindications:
- Disease, kidney disease.
- Vascular disorders.
- The problems by heart.
- Diseases of the digestive tract.
- Diseases of the liver.