The most effective System of slimming Dukan diet

Nutritionist Pierre Ducane has developed a weight-loss diet based on his 40 years of practice, the popularity in the Nations and among the celebrities. The Dukan diet, lack of lubrication avoids. In each stage you should be in the menu of permissible food, not just lose weight, but also maintaining the results achieved during the entire life

Also, before the diet, a three-day cleaning of the body is recommended.

Dukan Diet

Due to the diet Ducane rules

The basis of the diet Ducane established the following principles:

Reduction of daily calories to be useless. The doctor claims that the reduction of daily calories during the diet the result. After returning to the usual diet the weight back relieves immediately. In the opinion of Ducane, you should not allow in their menu, only those products that are piling up.

The restriction of the number of the consumed products are not effective. The Dukan diet is the Antipode of Mono-diet. Allows the use of the menus in the 100 allowed foods in any amount, to be satisfied in the course of the day.

The daily intake of oat bran — necessity. Statement of Pierre Ducane that oat bran can be quickly saturated, toxins and waste products from the body. Every day you should eat 1.5-3 tablespoons of bran, with plenty of water.

Not to do without any physical effort. Without physical activity with the diet and reach you to the point of "Not burnt kilograms", if the weight holds. During the workout, the body works differently. According to the Dukan diet, daily long walks, it is desirable to do morning gymnastics, Fitness, exercise, or a few times per week, do not use the Elevator.

According to the rules of the Dukan diet, follow the 4 key steps:

Ducane diet Attack menu for 7 days is calculated. The goal of "attack" force accumulated fat to be burned. In the menu, this Phase only Protein products. The goal of "attack" force accumulated fat to be burned.

"Striped" — takes to the Moment, until the desired result is reached. The goal of the "change of life" in the Dukan diet the desired weight reduction. In this Phase, in the menu, certain vegetables are allowed, apart from protein-containing products.

"Fixing" takes, depending on the overweight deported. The menu of this Phase of the Dukan diet is expanding and will exceed realistic as possible to a total.

"Stabilization" — can take a lifetime. This type of culture, the processing of the previous phases of the Dukan diet, which makes it possible to keep your weight normal.

Phase Attack

Dukan diet "attack" — the first and most effective stage, the strict limit values in the menu. Your main objective is the burning of the accumulated fats in the body. By the use of menus exclusively of protein-containing products with a minimum fat content of paint.

The consumption of Protein products for the Dukan diet promotes rapid saturation, so that the volume of the servings of a meal to be reduced. On the digestion of protein in the body spends energy as it gets from him to be overweight what fast out. Just at the stage of the "attack" of the Dukan diet, there is a significant decrease, what motivated, in the opinion of Dr. to further stages.

Prior to the observance of the Dukan diet should clearly define the duration of the Phase "attack". It is defined on the basis of the number of pounds:

  • Up to 5 kg = 3 days;
  • Up to 10 kg = 4 days;
  • Up to 15 kg = 5 days;
  • Up to 20 kg = 6 days;
  • About 30 kg = 7 days.

To note, during the observance of the "attack" Dukan diet to the following rules:

the rules of the diet

In the days of card consumption of 1.5 tablespoons of oat bran, with plenty of soap and water. If you are allergic to replace bran and buckwheat. You need to acid is at least 1.5 litres of drinking purified water without the coal of the day. It is recommended to do morning exercises. During the diet, walking at the fresh air for at least 20 minutes per day.

Approved Products

Dukan diet "Attack" — approved products:

  • Lean Meat: Veal, Horse Meat, Beef And Veal, Pig Meat (6% Fat), Rabbit;
  • Poultry (except duck and goose is eaten without skin): chicken, Turkey, quail;
  • Offal: Kidney, Liver, Tongue, Lungs;
  • Ham (not more than 4% fat, without skin);
  • Fish in any Form: raw, baked, canned, fried, on a pair;
  • Seafood;
  • Quail eggs and chicken: Protein in unlimited quantities, the egg yolk is not more than 2 pieces per day;
  • Low-fat or with minimal fat content of milk and milk products;
  • Yogurt;
  • Crab bones (more than 7 units per meal).

As additives for Dukan diet in the Phase of "attack" allows you to:

  • Olive oil, vegetable oil or canola oil (1 tbsp. spoon per day);
  • Lemon juice;
  • Tomato paste (2 tablespoons per day);
  • Apple, Soy, Balsamic Vinegar;
  • Herbs and spices: cumin, thyme, rosemary;
  • The Onions Napiform;
  • Baking powder, gelatin and yeast in the preparation of food;
  • Cucumbers as a Snack (2 per day);
  • Sugar substitutes.

Compliance with the diet Phase is recommended, in the course of the day, drink herbal, black and green teas, decoctions from berries, liqueurs, coffee, but without sugar. The amount of the consumed salt should be reduced to a Minimum.

The menu for each day

Dukan diet menu attack Phase (Breakfast, lunch, afternoon snack, dinner):

Monday:

  • Quark;
  • Meatloaf with egg;
  • Kefir;
  • Cooked Chicken Breast Basket.

Tuesday:

  • Omelet;
  • Rabbit in tomato sauce;
  • Kefir;
  • Dorado in lemon Sauce on the Grill.

Wednesday:

  • 2 eggs;
  • Beef steak with mustard;
  • Milk;
  • Cocktail of seafood.

Thursday:

  • Cheese cake;
  • Trout, baked in the oven;
  • Natural yogurt;
  • Braised Turkey in cream Sauce.

Friday:

  • Curd Casserole;
  • The ear of the strfleisch;
  • Soft-boiled egg;
  • Medallions of veal in a tomato sauce.

Saturday:

  • Ham;
  • Chicken soup;
  • Kefir;
  • Salmon, baked in the oven.
Products for the Dukan diet

Sunday:

  • Omelet with ham;
  • Salted Herring;
  • Milk;
  • Cutlets from beef.

Phase Alternation

For Dukan diet in the Phase of "change" achieved the desired result. This is the most important Phase of weight loss. Its duration determines the loss of excess weight, i.e., if the desired result is achieved, then the Phase of the "exchange" according to the Dukan diet ends. At this point in the menu, in addition to the protein-containing products, vegetables and herbal substances that are rich in fiber.

Eat the allowed vegetables both in raw and edited Form. However, they are not allowed in the menu Dukan diet in this Phase every day. You should solely Protein days are alternated (after the Phase of "attack") with the other (when in the menu, vegetables and herbs) are allowed.

Alternating Protein days with mixed for Dukan diet determined on the basis of the desired loss of excess weight:

Up to 10 kg = 1/1
Up to 20 kg = 2/2
Of 30 kg and more = 5/5

For Dukan diet in the Phase of "change" needs to be spoons increased daily consumption of oat bran to 2 tbsp. According to individual indications, you can replace it with wheat bran or book brewed wheat on the water. The consumption of purified water is increased up to 2 liters per day. The physical strain should also be greater. For Dukan diet need, take a walk in the fresh air for at least 30 minutes per day during the Phase of the Stripe. Don't forget tomorrow is gymnastics for the speedy achievement of the desired results of weight loss.

It is possible that you can eat?

What you can see on the Phase after the change of System Ducane:

  • All the Protein products in the Phase of "attack";
  • All the spices and additives included in the menu of the Phase "attack";
  • Vegetables: cucumbers, tomatoes, peppers, squash, asparagus, spinach, parsley, lettuce, cabbage, radishes, zucchini, eggplant, leek and onion, celery, green beans, beets, carrots;
  • 1 herb Apple beans of the day;
  • Mushrooms.

An important aspect of the Phase Stripe Dukan diet is that in the first Phase, Protein-products, you can use any mix of and additional choose only two types per day.

On the stage of "exchange" for the Dukan diet should be excluded from the menu the following products:

  • Fatty meat and poultry (duck, goose);
  • Fat-containing milk and milk products;
  • Potatoes, peas, beans, corn, lentils;
  • Avocado, Olives, Olive;
  • Cereals, pasta and baked goods (except 2 slices of rye bread per day);
  • Pastries, sweet Desserts, chocolate;
  • Sugar;
  • Mayonnaise.

Phase Of The Fastening

The Phase of the fastening according to the System Ducane is a gradual exit from the diet. The Person continues to lose weight, but not as intense, about 400 gr in the week. The duration of this Phase is calculated individually, depending on losing weight, based on the principle of 1 kg of previously discarded weight 10 days "Pinning". For example, for someone who lost 6 kg, and the duration of the Phase "consolidation" should be 60 days.

Diet menu Dukan expanded in the Phase of "Fixing":

  • Add sweet fruits, except bananas, cherries and grapes. But the allowable daily serving of permitted fruit not exceed the average size of an Apple.
  • Can cheese in the diet of 6%.
  • Twice a week, eaten a menu of potatoes, rice, pasta, peas, beans and legumes can be.
  • In this Phase, the Dukan diet, the daily intake of increases of oat bran to 3 tablespoons. To drink the purified water without the Gas, at least 1.5-2 liters per day.

Take note of the physical activity, Sport shop, or courses, many hikes of 30 to 60 minutes per day.

the meat is on the diet Dukan

Characteristic of the Phase of "Pinning" the Dukan diet are so-called "fixed". These are the meals, if allowed, there is everything what desires the heart and the stomach. They come once a week and only for a meal, for example lunch. For Dukan diet necessarily should be once a week fasting day Protein. That is, eat in the menu, only Protein products according to the stage of "attack".

A list of recommended products

Allowed foods in the Dukan diet in the Phase of fixation:

  • All the Protein products in the Phase of "attack";
  • All the vegetables, additives and spices in the Phase of "consolidation";
  • Sour and sour-sweet fruits: oranges, tangerines, Grapefruits, apples, Kiwis, pears;
  • Berries: melon and water-melon not more than 400 grams per day;
  • Rice, potatoes, corn, beans, peas, pasta, starchy foods 2 times per week;
  • Cheese 6% fat content not more than 40 gr per day;
  • Honey — 3 teaspoons per day;
  • 2 Slices Of Bread.

Stabilization phase

The stabilisation Phase to the Dukan diet — eating disorders are rules that must be followed during the whole life, the result achieved lose weight and not gain weight in the future.

For Dukan diet 4 important principles in the Phase of "stabilization":

  • You eat 3 tablespoons of oat bran and drink at least 1.5-2 liters of carbonated water per day;
  • Special attention to your physical activity: avoid elevators, take daily walks of at least 30 minutes to do morning exercise, gym do;
  • Once a week Protein fasting day hold after the Phase of "attack";
  • Included in your daily diet all foods eating, or after the Phase of "consolidation". Fruit is desirable in the menu in the first half of the day.

For Dukan diet Phase of "stabilization" is not a constraint, but a life style. Don't worry about the holidays, if you want to be pampered with culinary delights, because on this day you can afford "feast". The next day after the "feast of the abdomen" are to be classified, you should have Protein - only "to avoid attack" weight gain.

Allowed and prohibited products

Approved products according to the System Ducane on the Phase of stabilization:

  • Lean Meat (Beef, Veal, Horse Meat, Pork Meat 6%, Rabbit);
  • Poultry: chicken, Turkey (without skin);
  • All varieties of fish in all variations of the preparation;
  • Low-fat milk and milk products;
  • Seafood;
  • Innards;
  • Lean ham without the skin;
  • Chicken and quail eggs;
  • All of the vegetables (potatoes and legumes are consumed in the menu not more than 2 times per week);
  • Fruit (with the exception of cherries, bananas and grapes) are eaten preferably in the first half of the day;
  • Honey 3 teaspoon per day;
  • Bread (2 slices per day), pasta;
  • Lemon, Lemon Juice;
  • Cocoa;
  • Mushrooms;
  • Ketchup, tomato paste (2 tablespoons a day), Adjika;
  • Spices and additives (parsley, coriander, ginger, cumin, pepper);
  • Gelatin, Baking Powder, Yeast;
  • Vegetables, Olive Oil;
  • Tea, coffee, herbal infusions and decoctions of herbs without sugar.
Phase of the fastening

Forbidden foods in the Phase of "stabilization" according to the Dukan diet:

  • Sugar;
  • Pastries, sweet Desserts;
  • Sweet Fruits: Cherries, Bananas, Grapes;
  • Fatty meat and poultry (duck, goose in limited quantities);
  • Fat-containing milk and milk products;
  • Mayonnaise and sauces with its use in the preparation.

This method of weight loss is in its effectiveness. That is why it is so popular around the world. Further, those who came up at the end of inspiration provide images, so to speak.