The Dukan diet: shipment of products

Before you start eating Dukane worth a consult with your doctor about the compatibility of the diet and the characteristics of the product and its state of health.

The first phase, the "Attack"

The more hard in terms of restrictions period. It is necessary to completely eliminate carbohydrates and fatty food, building diet full in proteins.

The objective of the launch platform of the stage is the reconstruction of the dietary habits and the acceleration of metabolism. The loss of from 1 to 6 kilos.

Withstand the period of attack of more than 10 days is prohibited. The abuse of protein in the food can lead to complications in the work of the kidneys, produce treating osteoporosis.

The basic rules of the phase of "Attack"

The lack of recharge of carbohydrate forces the body to replenish its energy reserves from the fat deposit.

To get the maximum effect of artificial scarcity, it is necessary to follow certain guidelines:

• consume strictly determined the list of food allowed for the first stage;
• eat with the food to 1.5 tablespoons of any saved;
• to comply with the regimen of a drink;
• use for the preparation of acceptable forms of heat treatment;
• practice sports daily load (walking, running, gymnastics).

Authorized products the Dukan diet in the "Attack":

In the beginning, it is not expected the use of other products, even the vegetables, add a little. Animals of olive oil (1 teaspoon) or a handful of nuts.

The menu for the Attack phase""

Half an hour before lunch is taken between 1 glass normal without liquid gas. With food used 1 tablespoon of oat bran, rye, wheat). Replacement of the shop-bakery – pellet of Dukane.

Example of diet for the week:

Menu of the week for the Attack

Monday:

• Breakfast – chicken pancakes, kefir.
• Lunch – tomato soup with seafood, green tea.
• Snack – cheese casserole, yogurt.

• The dinner casserole with chicken and broccoli.

Tuesday:

• The breakfast of pancakes, coffee.
• Lunch – soup with meatballs, tea.
• Snack – rich, kefir.
• Dinner – egg roll with paté of fish.

Wednesday:

• The breakfast of eggs with vegetables, coffee.
• Lunch – baked sea bass with grilled vegetables
• Snack – kefir with oats.
• Dinner – homemade spinach and egg.

Thursday:

• Breakfast – rolls of tuna.
• Lunch – ear, tea.
• Snack – crêpes with cottage cheese.
• Dinner – cooked mussels.

Friday:

• The breakfast in the gardens of the casserole with the egg
• Lunch – cooked meat, tea.
• Snack – yogurt and bread bran.
• Dinner – cheese souffle with zucchini.

Saturday:

• Breakfast – scrambled eggs with trout, diluted juice.
• Lunch – chicken soup, tea.
• Snack – kefir with oats.
• Dinner turkey burgers.

Sunday:

• Breakfast – cheese casserole, coffee.
• Lunch – cauliflower soup and green tea.
• Snack – crab sticks, spring rolls.
• Dinner – fritters of zucchini with chicken.

Monday

1. Breakfast omelette of eggs, lean ham, green tea.
2. Lunch – ear with red fish.
3. Snack – milk, cottage cheese.
4. Dinner – lean turkey meat, kefir.

Tuesday

1. Breakfast – 2 pieces of hake, coffee or green tea.
2. Lunch: grilled chicken with herbs, low-fat milk.
3. Snack – pot of skimmed powder, curd, natural yoghurt.
4. Dinner – chops, minced meat, herbal tea.

1. Breakfast – cottage cheese, jojoba oil, tea.
2. Lunch – porridge, green tea.
3. Snack – curd rico, a natural yoghurt.
4. Dinner – fried perch, herbal tea.

Thursday

1. Breakfast – cooked chicken, coffee or tea.
2. Lunch – heard, with varying degrees of fish, tea with mint.
3. Snack – tofu, green tea.
4. Dinner – salad mimosa, decoction of rosehip seed oil.

Friday

1. Breakfast – cheese casserole lemon juice, and yogurt.
2. A light lunch is served in a broth of quail, herbal tea.
3. Snack – pancakes bran, kefir.
4. Dinner – hamburger, lean pork, milk.

Saturday

1. Breakfast – 2 eggs boiled or scrambled, jojoba oil, tea or coffee.
2. Lunch: fillet of beef, the mint tea.
3. Snack – cottage cheese, natural yoghurt.
4. Dinner turkey in juice, milk.

Sunday

1. Breakfast – cream cheese, buckwheat porridge in breast milk.
2. Lunch – the ear of salmon, jojoba oil, tea.
3. Snack – oat bran, milk.
4. Dinner – squid, tofu, and kefir.

The failure

What to do if there has been failure, you have allowed the excess and have had enough of the forbidden food, not taking a diet to its logical conclusion? Dukan offers in this case, do not despair and stick to the following tactics:

• the next 2 days of only protein;
• if the interruption occurred in the phase of "Attack", it is necessary to extend by 2 days;
• increase the daily consumption of water of up to 2 l;
• sleep more than normal;
• daily walks should be no less than an hour in the next 3-4 days;
• limit the consumption of salt.

To avoid failures, it is important to remember some rules:

• in the stages of "the Cruise" and "Anchoring" the weight is going slowly, but that is no reason to take care and to lose hope in the achievement of forms;
• throughout the period of diet available and always on hand should always be only what is allowed for consumption;
• you can never blame themselves lost, since the feeling of guilt often leads to seizures.

Immediately after the rupture of a maximum of to increase your physical activity, and for any victory and the attainment of the reward itself something nice. Effectiveness of the diet depends largely on the strength of will to fight against any temptations and continue losing weight, even after failures.

The menu every day: the table of the Dukan diet

All of the proteins of the diet of pierre Dukan is the consumption of a certain group of foods in different periods of time. We present a table with the recommendations on the selection of food products. Can be combined with each other and consume in any way, only that you can not eat fried dishes, it is best to choose a cooking method bake, or extinction.

The attack

A diet rich in proteins, it begins with a body attack pure protein. At this stage it is necessary to exclude any carbohydrate-containing products, but according to the rules of the diet can be used as a condiment of onion (not more than 1 tera and garlic.

The cruise

In the daily menu should include all the products in the table above. They should consume protein day. - Protein-vegetables days can be added:

• carrots;
• the col;
• the beet;
• any vegetables and leafy salads;
• green beans;
• the leek;
• asparagus;
• the celery;
• spinach.

During this phase you can eat vegetable products with low content of sugar and starch. You can not eat potatoes, beans, corn, pasta, avocado. Of food allowed can make salads with lemon juice or a little oil, turn off or cook. The daily consumption of oat bran should be increased up to 2 tablespoons of

The fixation of

At this stage it is necessary to consume every day on an empty stomach 2 tablespoons of oat bran and the water clean not less than 2 litres

In the third phase of the diet the fiber restrictions are virtually non-existent. But to keep the weight in the norm of having to give up the foods with high content of sugar and starch. More exactly, they may be present in the diet, but very rarely – 1 portion a week. The products can be combined with each other and cook in any way, in addition to fry in the oil.

In the stabilization phase, the basis of the diet is still protein foods, it is recommended to consume vegetables, fruits and cereals in limited quantity. Must necessarily the download of the proteins days 1 time a week.

The stabilization of

Stabilization is the phase that is not limited by the term. After going through the above 3 stages, you can return to the narrative diet. But, you should prefer the fresh vegetables and protein products. It is necessary to limit the amount of the intake of feculentos the products, bread, pasta, fatty meat, cheeses and cereals.

For the pounds lost do not recover quickly, to do sport, walk in the fresh air and lead an active lifestyle. Once a week, you should do the download of the proteins of the day of the letter of Attack. All the days in fasting you need to consume 3 tablespoons of oat bran and comply with the regime of drinking.

Exercise a physical

To achieve prompt / the reduction of weight during the diet, pierre Dukan you should pay special attention to the motor activity. Performing simple daily exercises of walking and cycling will positively affect the health and appearance of thinning of the person

Trim form will ensure hiking in the sports hall. Deal with can 3 times a week. Use all opportunities to stop the transport. Weight loss will happen quickly, if the muscle tissue is going to work, and burn calories faster, the division of deposits of lipids.

The Phase Of "Stabilization"

The last phase of the Dukan diet is no less important than the rest. The correct weight has been achieved and fixed, but it is the phase of "Stabilization" will grow up to save it in the rest of the life.

The general rules of

Rules and recommendations here already much less, and they are fairly simple and do not require much effort. To maintain your correct body weight, it is necessary to:

• Never eat in excess, there is only to the lung of the saturation.
• Eat every day, 3 tablespoons of oat bran
• Control the daily norm of liquids to drink no less than 2 litres
• Each week give a purely genetic one day
• Lead an active lifestyle – walking, to leave the elevator, move more.

Allowed products

The foods that are banned in this stage of thinning is already quite small, and their absence is transferred pretty quiet. In the first place, the sugar and fructose. At the beginning of the "Stabilization" of the body weaning from sweet and simple it is not necessary to again him get used to it.

When you select allowed dishes that follow the following rules:

• the vegetables can be eaten in any quantity;
• fruit – once a day a portion (for example, an apple, a sharon fruit or two plums);
• cheese – solid varieties of low fat content, except and goat cheeses with molds.
• the meat of low-fat species;
• poultry without the skin, best of all, the sirloin;
• dairy products fat-free and low lactose content;
• salt in limited quantities;
• the bread of rye, integral, of not more than 100 g;
• starch products – no more than two per day;
• the daily amount of bran – 3 tablespoons

If in the earlier stages of the Dukan diet that have been successfully passed, in the 4th stage, the body already rebuilt in the new mode of operation, actively broken down in calories, does not create the fat reserves, to fully assimilate the nutrients.

In the phase of "Stabilization", the transition occurs to a healthy diet and complete national liberation of the poor eating habits: tendency to eat in excess, seizures, stress, etc

At the end of the stabilisation phase, try to follow the basics of proper nutrition and regularly for days of the download of the stomach, adhering to the standards of the Dukan diet. Important arm of beach patience, and to abandon the consumption of "food waste". In the diet includes a large amount of proteins that build and strengthen every cell of the human body. If you comply with the rules established for each of the phases, through time in addition to the visible results you will build new habits and to always forget extra weight.