Dukan diet, designed by the famous French nutritionist Pierre Dukan in 1975, a more than 30-year history of continuous development, has reached perfection.
They know how to deal with the majority of analogues in the fact that the weight loss is not related to overworking the body, which in itself, is that the amount of food consumed, the more related to the reliable fastening of the result. It is not surprising that it has become, that is the way of the successful of the cave wildly popular.
Dr Dukan is one of the largest in the of the most influential experts in the field of dietetics. The recipes are of his techniques to address obesity in the millions of copies. A further improvement of its arms to the waist toward the fat around, the-Pierre Dukan and later created an Express version of the diet, "the Ladder of weight loss".
The essence of the Dukan diet
The protein content in the diet, depending on the mode set includes the 4 steps:
- The short-term to protein ' when you catch the 'attack' to exclude all but the rich in the protein content of the food. At this point, it is lost to illegal over-weight.
- "The cruise" ("striping"), it is more of a gentle, developing the theme of the perfectly alternating the protein days of the mixed proteins in the vegetables, the weight of the goal.
- Phase of "Consolidation" ("Consolidation"), which is necessary for the recovery of a normal diet. Gradually re-introduced fruit, bread, cheese, starchy foods.
- Iz the normal mode to the power phase, "Stabilization", the only difference is that, one day, once a week, it is pure protein, as in, "when you catch the 'attack'.
The food is rich in protein (eggs, lean meat, seafood, dairy products, 1% fat, which is used, is unlimited. Since the beginning of the conformity of the result of the methods are obvious. Pounds melt away. To lose weight the fatty tissue, muscles are preserved. So the tone of the muscles, the formation of a smooth, flexible curve remains at. Clearly, the current separation of the phases, not only to eliminate weight, but it also ensures weight-loss success. Your skin, hair, nails improve. Feel on the top of the.
The author, Pierre Dukan insists on is that there is a need to respect the "protein day" (every Thursday), not the rest of your life. One day in the mail, you will have to correctly type in the rest of the week, the weight of the.
The duration of the
The duration of the diet Ducane unstable. The duration of each phase of the Dukan diet, as defined by the number of pounds to lose, the ban of which they intend to. Everyone has their own parameters for the optimal matching of the residual by the weight, worth the effort to make. The faster the better the ideal weight for your search, based on which the calculation of the number of days of the diet, would be the online calculator, calculate ideal weight to be placed on the web site.
A list of products
Losing weight is not as much of the human limitations of the available dishes. The more that it is with each and every stage, the extent of the use of the products that is on the rise.
A list of products recommended to the protein. It is based On them, the whole of the methodology:
- Lean meat low-fat ham, veal, white meat chicken, Turkey, rabbit);
- Internal to the organisation (tongue, kidneys, liver);
- The Fish, seafood (mussels, shrimp, squid meat, crayfish, caviar);
- Milk, fat-free (milk, yogurt, cottage cheese, yogurt, and 1%);
The Non-protein Dukan diet to the following:
- Tea (black, green, herbal);
- Coffee (brewed, instant messaging, however, is not 3 in 1);
- Each day, consume 1 teaspoon of the cocoa-fat to 14%;
- 3 tablespoons of corn starch or skimmed milk in a day;
- Wheat bran – 1 tablespoon per day;
- Seasoning salt, dill, cumin, zest, mustard);
- Flavors as vanillin, gelatin, foods, flavors, leavening the media to the batter.
Don't forget that the spices irritate the lining of the mouth into the stomach, in exacerbating the crises. It is recommended that you do not overdo it with the pepper, paprika, curry is in a similar hot spices. Onions – enough for the whole day.
It will be definitely destroyed by way of the [spirits of the craft] - phase process:
- To drink alcohol;
- The sugar, the sorbitol, sucrose, fructose, dextrose, in to etc.
- The fruit, so, such as bananas, grapes, cherries;
- Butter, fat, mayonnaise, fatty sauces;
- Is white bread.
If I want a sweet, good to very large, with a synthetic you can use, without any carbohydrate sweetening matter.
To Start a diet
The most time-consuming phase, which is the only food on the list. Then add low-calorie vegetables, on the third valid is a little bit of pasta, the cheese, or after the consolidation. Plus, it would avoid the mental stress of a possible disruption can be once a week for an appointment for the holidays.
Alcohol is Also forbidden, or a chocolate dessert there will be more to keep in mind with each and every trip to the store, postage is at your disposal.
The fourth stage of the most common food for the six days of the week, is also a way of giving a kind of festival, but the management of the day – the food is allowed to be just a list of products to combat the protein. The time for each of the empty segment, a separate calculation of the calculator, you want the weight of it.
You'll need to cook without oil, in the fats. Of food products, it will fit in the frying pans ' with a Teflon coating for cooking recipes, free of oil, grease, the microwave, the oven, the grill, cut down.
It's a little bit of secret of success – oat bran. The daily intake gives a feeling of satiety with minimal calories, the regulated secretion of accumulated toxins in the body. In that, it is a great product for cooking, porridge, homemade bread, the food delicious desserts.
1.5-2 litres of water to drink per day, non-carbonated, or mineral laboratorians to ensure the normal results of the body even without dieting. A glass of before meals in a glass to help to a thorough digestion of the food.
The daily walks are not only in the shop in the back has a duration of 20 minutes and a simple exercise or simply the fitness of the body Flex that will help you to feel good, in shape, attractive design. Pierre Dukan shares one secret for fast weight loss is to avoid the Elevator.
The first phase napad
By the start of the exceeding of a wrong habit is difficult. Plus, you body is overly reacting to each and every process of cleansing the toxins. The phase of napad grueling process, in any way, in the case of the sme to be more than 10 days. OK, if you feel a slight weakness, tachycardia, drowsiness.
But, it is the company's most impressive results. The maximum output of this phase does not last for less than 60% of the right away. After the first unpleasant experience of the body, which is a collection of including new resources within the state will be better. A step Of, when they catch ' an attack, you will lose weight immediately and in the inevitable.
The recommended Protein diet is the only food a list of iz, makes a difference: remove the iz and the excess of fluids of the tissues, the skin will lose the looseness, it becomes all the more smooth in elastic.
The daily menu for phase of the Attack is generic. Meals can be swapped in in a a combination of your own judgment. Re-designed the daily diet, in cooking and will help make each day a pleasant light. Healthy food is not synonymous with taste.
The table menu when you have targeted ' attack:
The products of protein breakdown from lack of fluids, disrupt the function of the kidney do not lead to serious poisoning. The results can be quite disastrous. It is important to drink more than two litres of water a day to eat the bran to cleanse the digestive tract of residues of the iz of the material.
The second phase of the Cruise (Alternate)
This is the end phase of the diet, the weight will reach the intended mark. Now a days, which fall into two categories: the protein that the marked protein is in vegetables. The protein days, it is reminiscent of the phase of the Attack, he doesn't know what to do. Nothing but the force of the products of the earlier period. A hybrid protein vegetable days, in addition to the already permitted to be shown in the application of new food ingredients to the food:
- Vegetables (cucumbers, tomatoes, eggplant, zucchini, spinach, cabbage, as is usually the cauliflower, broccoli, asparagus, radish, pumpkin), lettuce, bean pods;
- The charging of a low-fat dressing sauce.
Cost-effective use of the method Of weight-loss is a pre-Dukano consider a system of alternating days. The author recommends that a single protein in one day then mixed. However, you can also find other recipes changing modes, such as three-on-three, and the main condition is that the sum of the duration of the game.
For the proper digestion of a larger number of products, the bran is now at 2 scoops, still to continue to drink at least 2 litres of water. It wont make you walk outside in the fresh air for half an hour, to be determined by the final result.
At first glance, it appears that, after a mixed days, the rate of weight loss is going to be reduced. In fact, all of the rights in the human diet of protein and vegetables into the bran in the fix a result of the withdrawal of the excess water from the tissues. The gradual recovery of your metabolism and the water will part to come back, but it will continue to be a weight loss.
The increased volume of such products will be made available to assist the recipes for the diversification of the cook can be with joy, not unnecessary eating. Below shows an example of the daily human diet, the Cruise phase (Alternating), itemized separately on the mixture of proteins in a day.
The third phase: Consolidation (or Consolidation)
Difficult days are so over. Remains to gain a foothold there. The amount of time it will take, that depends on the initial chosen method of calculation is that every 1 kg lost against the eur in 10 days, on an average, the exact number can be calculated by the calculator. In the calendar of the normal protein is strictly on a daily basis.
Broaden the diversity of allowable foods. Like getting to go to the store:
- The fruit or berries of the day, for example, Apple, slice of melon, orange. Other than the high-carbohydrate (cherries, grapes, bananas);
- 100 g whole-grain bread;
- 40 g of hard cheese with a fat content by weight not 40%. It is recommended that you make the key mold to avoid the man, the goat in the process.
Once a suitable starchy garnish:, or 220 grams of rice, jacket potato (just boiled), lentils, macaroni, noodles, or 200 grams of the most from soya beans, chick-peas, peas, wheat, couscous, polenta. Are allowed 2 glasses of dry wine in a couple of tablespoons of honey. Once a week, the meat ration will be expanded to 150 gr of pork meat (even fried).
The Protein on Thursday, from the stage of consolidation, and once a week the author recommends that, every Thursday), it is only in the diet phase of the Attack.
In accordance with the principles of the technique Ducane, the use of a full week of off-the protein will help you to the end of the following g, which is thus employed for the other days of the to maintain a long lasting results for a lifetime. It is important to take into account the rules of entering the water, the bran in a walking distance. Check out the menu of the coating to the week of the Consolidation phase.
The fourth stage: Stabilization
This cut is difficult to call a full-fledged stage. The restrictions in the diet, it may be possible, as it is like that, and even desserts. Made in a limited landing weight. The difference, in the same period of time:
- Each and every week – the "protein Thursday" (or drugs of the day);
- Bran to 3 tablespoons in the morning. There is no need in order to get the raw material, it is possible to bake the bread, wonderful desserts: cookies, crackers, or;
- The water in the walk. However, it has become a habit;
- Try not to consume sugar and flour into the potatoes. More than this, it will be an integral part of the protein in the food, in the vegetables on your menu, the healthier the food will be;
- Don't forget that the people who are working in movably, for the living, not recover at all.
The Express possibility of "Step loss"
The author of the Dukan diet is a clear understanding that not everyone is able to follow exactly the prescriptions of the long stages. A lot of people who want to lose weight, you won't be able to do that by using the proposed method, due to medical reasons. The protein Dukan diet for delivery of 7 days of less discomfort, reduction of extra pounds.
The constant upgrading of methods of healthy weight loss, in the year of 2007, he published a book "the Ladder of weight loss" it immediately became an international bestseller. In it, Pierre Dukan offers less in the ne, as can be recipes.
The week is divided into the usual steps in seven days. Each day, starting Monday, the image, as the added each and every day for one type of product. Consistently increases as the kings of the up Express, the Dukan diet is not collected in the afternoon of Sunday, when the permitted to the grocery store. The basic course is already known to me, is that the protein, when you catch the ' attack phase. Sub-elements of such are present – the bran, sharps (2 large tablespoons), a daily walk of 30 minutes to drink 2 liters of water to a minimum.
According to the results obtained starting from the analogue to the Consolidation of a full version of a – side. For each lost kilogram of weight loss requires of a flight of Stairs to go to the shop for up to 10 days in a row, just to the board by Saturday of the month.
The daily menu of the Express diet, "the Steps of a weight loss":
- Monday: the Day of the meal protein, the full version of the angle;
- Tuesday: the Mixed proteins in the vegetables, and the menu for the Cruise phase (Alternating). You will be able to vegetables, eat do not contain the starch (cucumber, cabbage, lettuce, zucchini, onions, tomatoes);
- Environment: the proteins in the vegetables To which they have the opportunity to be a 150 grams of fruits, except for the sugar (such as bananas, cherries, figs – all this is on the list);
- Thursday: Upper + whole wheat bread (two slices);
- Friday: added a little bit of cheese with a fat content by weight not 40%. Now, to me it is a phase of the Consolidation of the full version.
- Saturday: yesterday, the diet is combined with 200 grams of cereals, pasta, cooked potatoes;
- Sun, good food, will be the crown of the two glasses of the wine, the desserts. In the morning, bran.
This one is in a healthy diet without any difficulty and gives the results of 750 – 1000 grams per week. Protein ladder, to slow the weight loss, gradually to restore the metabolism, and not put pressure on the psyche, which is the most important thing, droops skin, of st. marks, characteristic of a sharp firm up.