The famous Dukan diet: with a detailed description of the stages menu for 7 days, and recipes

In 2016, she joined the rankings of "Best diets for healthy eating". According to the official statistics, of all slimming treatments every third try. In spite of gusts of wind of criticism, the number of people that grows in to lose weight. It was more than 30 years ago, but only in the last 5 years such popularity came.

The Essence

The methodology is by the famous French nutritionist. He himself called them: "eat and slim", and in these words the whole essence of the Dukan diet is, since it implies consumption of the heart, but low-calorie products. Great selection of fish -, meat -, milk-dishes, not drain the body physically, and morally. In spite of the duration of the "hunger strike", tolerated it pretty easy and let you feel comfortable.

The main principle of the diet — eating mostly protein-containing foods on the background of the complete absence of carbohydrates.

A little bit of statistics. Diet developed by the French doctor Pierre Ducane. She got fame after the publication in the year 2000, his book, "I can't lose weight", which was sold, in an amount of more than 10 million copies, published in 32 countries and translated in 14 languages.

Dukan diet to lose weight

Description of the stages

Way divided lose weight in stages (phases), each responsible for certain processes in the body, and takes a specific set of allowed and forbidden foods.

Level 1. Attack

The most difficult and the most effective of all — Phase "attack", if it is a complete replacement for carbohydrate-Protein food. It is the process of burning of body starts fat. Here the weight reduction is sufficient in the context of 4-7 kg.

For the duration of the stages, you need to decide how many pounds you want to get rid of eventually. The higher the number, the longer the Phase. If it is 15-20 kg, it will take 5 days if a 30-kg — all 10, but it is the maximum permissible duration of the diet

The attack allowed to consume 72 Protein product. Dishes you can cook, stewing, boiling, steaming, baking on the Grill, even frying without oil. Portion is also not limited, i.e. you can eat as much as you want.

Principle of operation Startup of metabolic processes at high speed: the carbohydrates enter the body, and he needs the energy reserves fill from the fat.

Step 2. Cruise / AC

A very long Phase that will not survive many because of the period. Here Ducane alternate offers only Protein days with Protein-vegetable. Furthermore, you must as long as, until you get to the coveted number on the scale. In General, the second Phase lasts for 2-6 months.

The doctor himself recommends the classical scheme Interleave: day — use of Protein foods, day Protein and vegetables. Although you can select another Option — it is more convenient suitable for you and your body: 2/2, 3/3, and even 5/5.

In terms of the started processes in the body, the second Phase of exhaustion and the change of the organs from the lack of an overabundance of vitamins and protein is prevented.

Step 3. Mounting / Consolidation

The third Phase allows you to gradually return to the usual ration. Target — decrease to record the results achieved in earlier phases, and not lost weight.

It is very important to calculate correctly the duration of the Phase: for each kilogram is relieved, calculate to secure 10 days. For example: 10 kg lost — sit in this Phase for 100 days. You are not afraid of big numbers, because not only carbohydrates, but also such amenities as a sweet Dessert in the Form of cakes and pastries.

Dukan Diet

Step 4. Stabilization

The fourth Phase is the return to the usual diet, but under the condition of compliance with a set of rules:

  • drink up to 2 liters of water per day;
  • a lot of walking in the fresh air;
  • Stairs, lots of stairs, hits you on the way to eliminate the elevators and escalators;
  • Sports, or at least the exercises in the morning;
  • to arrange regularly, almost daily;
  • Eating 3 tablespoons of oat bran.

As claimed by Dr. Ducane, pounds after the diet again just to be lazy, passive life style. He offers to inspire a Hobby, and forget for always obesity. If she wins, the results of the physical activity, the body longed for slenderness.

From the biography. The French Council of doctors decided that a practicing medicine for business purposes, Ducane is in breach of the professional code. In 2012, he was excluded from this advice at his own request. In 2014 dietitians bat from the medical register for what he was concerned with the commercial promotion of their diet.

Shopping lists

Cars on a diet Phase, you have to know exactly what can eat and what is not. Wherein, for each Phase of weight loss there is a table with the allowable products, watching you constantly.

If you can find an extended list of acceptable products for each step, you can find it in the book by Dr. Dukan "I can't lose weight".

The The Information Information. In the last phases of the diet Ducane allows to consume the noodles — long noodles are white in color made of Glucomannan. It is considered to be a unique low-calorie food that satisfies the hunger and helps to lose weight.

Contraindications and harm

Because on a diet bearing in criticism of crashes just on the part of the doctors, you may not have to go understand that Protein slimming over, without for the body. The long absence of carbohydrates in the diet can lead to serious health problems. Therefore, we need to introduce first, what is the harm of such a system.

Firstly, there are contraindications, for their non-compliance with a disturbance in the working of the many systems of the body:

  • the presence of diseases of the cardiovascular System and the predisposition for you;
  • Functional disorders of the kidneys;
  • Pathology of the liver;
  • High blood pressure;
  • Problems in the area of the reproductive organs;
  • Diseases of the bones, the joints and the spine;
  • Diabetes mellitus;
  • Youth and old age;
  • Pregnancy and breast-feeding;
  • Allergies;
  • Diseases of the digestive tract.

With caution on such a diet people, with the intellectual work, whose work requires high concentration (drivers, doctors, etc.), as well as suffering from metabolic disorders, and prone to depression.

Since the diet includes weight loss for a longer period of time (sometimes up to half a year and more), before you sit on it, must be investigated and the permission of the physician.

It should immediately be said, what you may encounter in the hospital, asked about the opinion of a doctor of the food chain. Pierre Ducane is not in favor of in his former work environment, he transformed the ideas of medicine, in Business, and you have a significant condition. So, not negativity miracles in his direction.

The Dukan diet Pros and cons

Secondly, the obvious disadvantages of Dukan diet can occur in any of the following side effects:

  • in the absence of carbohydrates in the diet, the body begins to actively not only to the removal of fat, but also muscles (note that the heart is also a muscle Organ);
  • without carbohydrates in the blood, ketone body, causing metabolic acidosis and lead to a poisoning with acetone accumulate;
  • even 2 litres of water a day can not guarantee the normal function of the kidneys — therefore, many of the Slims complain of pain in this area, and the smell of acetone breath;
  • Carbohydrates regulate the activity of neural tissues — any other substances, do not assume such a function, which means that disturbances and depressive state are a constant companion slimming in such a System;
  • Carbohydrates — the only source of energy for the brain, which requires daily about 100 grams of pure glucose, but where does he take you on a Protein diet;
  • the lack of fat increases several times the risk of neuro-degenerative diseases (e.g. Alzheimer's disease);
  • lack of fiber in the diet leads to a chronic constipation, an unpleasant smell from the mouth, deterioration of the conditions of the skin.

Yes, Dukan diet excellent results already in the first stage of weight loss. But it is very important to calculate correctly their own strength and with the certainty that the body does not fail, experienced this a lot of Stress.

Criticism. Dr. Luris Aronie, spoke out sharply against the Dukan diet. As he believes, an abundance of Protein in the course of the long period is a serious blow to the kidneys.

Recommendation

Diet-Pierre Dukan — the entire System lose weight and Protein diet, in which it is mixed among the people to understand, all of your wisdom. To read when there's no time, his books, follow recommendations help you to lose the correct Form and the menu, and the pounds, endure to the end.

Products

Sexy, that in this diet you can eat ham, and beef. However, we should not forget that these products increase the level of cholesterol in the blood and the metabolic processes slow down. And allowed crab Sticks, and even harmful.

So tip number 1: don't get all these Goodies and you can restrict your diet with healthy sources of Protein are chicken, Turkey, rabbit, quail eggs, fish, cottage cheese, yogurt, Kefir.

Fluid intake

Drink you need plenty of fluids to avoid kidney problems. To digest only 1 G of Protein, 42 ml of water. On the first three phases of the diet 1.5 litres per day, but in the stabilisation will be enough to Phase, the number of increase, we recommend up to 2 liters.

Physical Activity

For correct adherence to the diet necessary for the body is a moderate, but is required to physical stress, the doctor "paints" according to the following phases:

  • Phase I — daily 20-minute walk + sports;
  • Phase II — daily 30-minute walk + sports;
  • The III stage — a daily 25-minute hike + sports;
  • IV Phase — a daily 20-minute walk + Sport.

Nervous breakdown

What to do if there is an error, you can a lot of and forbidden food ate, without completion of the diet to the logical end? Duke offers in this case, don't despair and keep to the following tactics:

  • the next 2 days only Protein;
  • if the collapse occurred in the Phase of "attack", it must extend to 2 days;
  • you increase the daily intake of water up to 2 L;
  • sleeping more than usual;
  • daily walks should be at least an hour in the next 3-4;
  • limit intake of salt.

Bran

Of great importance is it that bran paid for. Firstly, you need to consume daily. Secondly, strictly in the given dosages:

  • Attack: 1.5 Tbsp. L.;
  • Striping: 2 Tbsp. L.;
  • Mounting: 2.5 Tbsp. L.;
  • Stabilization: 3 Tbsp. L.

If you think that the diet is very simple, since it implies a large range of protein-containing products, you're wrong. Actually, Marathon is able to withstand for so long without carbs is very difficult.

Menu

In the first days of the weight loss, it is very difficult to form the menu. It seems that a lot of products, but how to get them in a bowl and calories form diet for 1 day, and much more — for 1 week, is not always clear. The approximate menu for each Phase exist, on the basis of which it a own individual preferences.

Recently, Duke has developed a new program for weight loss according to his System — Express diet for 7 days (other title — "diet and Light", "staircase Power"). This is the Lite Version of the most basic techniques.

Recipes

Very important is the right recipes for the Dukan diet, that they answered you with the basic principles and not against the General System decrease.

Seafood salad

Suitable for any Phase of the diet.

Ingredients:

  • 4 Pieces Of Squid;
  • 2 eggs;
  • Packaging Crab Sticks 8 PCs;
  • 100 G peeled shrimp;
  • 20 gr of red caviar;
  • 120 G low-fat yogurt;
  • 2 TSP of mustard.

Preparation:

  1. Cook and cool the eggs, and squid.
  2. From yogurt and mustard, you make a gas station.
  3. All the ingredients chop the straw.
  4. Mix the Sauce seasoning.
  5. Carefully mix.
Okroshka

Okroshka

The recommended Phase: the attack.

Ingredients:

  • 3 L of low-fat Kefir;
  • 200 gr of boiled chicken breast;
  • 2 eggs;
  • Greens;
  • Salt, Pepper.

Preparation:

  1. Chicken breast cut into small pieces.
  2. Grind egg.
  3. Chop the Greens.
  4. Season With Salt And Pepper.
  5. Pour the yogurt.

Shirataki with chicken heart

Recommended stage: everything except attack.

Ingredients:

  • 125 gr Shirataki;
  • 250 gr chicken hearts;
  • 100 gr peppers;
  • 100 G of onions;
  • 100 gr onion, leek;
  • 1 tomato;
  • 1 Tbsp Tomato Purée;
  • Herbs, black pepper and red pepper, and Italian herbs.

Preparation:

  1. They cook the hearts. Allow to cool and peel.
  2. Chop Julienne the peppers and onions (both varieties).
  3. Fry in a pan on a small amount of vegetable oil, pepper and onions.
  4. Add The Heart.
  5. Shift in Kazan.
  6. The tomato paste diluted with water 1:1.
  7. Add in Kazan, tomato paste, spices diluted.
  8. Stew under lid on low heat for half an hour.
  9. Cut the tomatoes, herbs, add them 5 minutes before the end of the fire.
  10. Cook the noodles Shirataki (3 min).
  11. Mix it with vegetable ragout and the heart.

Curd Casserole (Dessert)

Suitable for all phases of the diet, except for the attack.

Ingredients:

  • 300 G low-fat cottage cheese;
  • 3 eggs;
  • 150 gr bifidokefir drink of a 1%;
  • 3 Tablespoons Of Oat Bran;
  • 3 Piece Sugar Replacement;
  • Vanilla.

Preparation:

  1. In 1 TSP water tablets sugar substitute to dissolve.
  2. Add the remaining ingredients, stirring with a Mixer.
  3. Place them on parchment paper in Form.
  4. Bake at 180 °C for 1 hour.

Despite the ambiguity of the system, slimming, diet Dr. Dukan , is one of the few that gives the output of good results. The only question is how the strict canons of survival for such a long time and stay healthy. According to doctors, it has a negative impact on the functioning of the kidneys. And yet, it is worth to give it a try.