The name of the doctor-dietician, Pierre Dukan is a well-known far beyond his native country. His clients include famous stars. More than 15 million people around the world managed to get rid of excess weight with the Dukan.
A neurologist by profession, Ducane went to power, when one of his friends needed help in the fight against obesity. Specifically designed for the diet gives a significant result: only 5 days to eat only protein food and water, patients lose more than two pounds, and the next 3 days and a half. This was the beginning of his career, Dr. Dukan as a nutritionist. Yet 30 years of practice only confirmed the effectiveness of the invented system power.
What is the Dukan diet? Not only lose weight, but keep weight in the normal range. (Side most of the other diets: as soon as you give yourself room to breathe, the weight fell again defeat, nullify all the efforts.)
Low-carb, high-protein Dukan diet does not put restrictions on the amount eaten per day food — that way you will not hurt the feeling of hunger or guilt, because every piece is eaten. However, the menu is checked contains mainly protein products, of which it is possible to cook a delicious and hearty lunch.
The steps of the Dukan diet: 4 steps to a perfect silhouette
Their technology Pierre Dukan offers four stages (phases), each of which has its own characteristics. The first two phases help you lose weight and return to normal weight, the third and fourth steps to strengthen the effect.
Key products for the Dukan diet:
- Meat: beef, veal, offal, poultry, low-fat bacon;
- Fish and seafood;
- Chicken eggs and quail;
- Low-fat dairy products;
- Tofu cheese.
List contains the 72 of the product, where it is possible to cook any dish. You can also season your meals with spices and herbs, use salt and mustard in moderation. Other foods should not be consumed. Every day should drink about 1.5 liters of fluid (water, tea, coffee).
The first phase (phase) — "Attack"
In the fight against overweight starts to "attack". At this stage you can eat only protein-rich foods: because they are complex and their digestion of the body requires a lot more strength and calories than these foods contain.
Approximate menu of "Attack" for the day:
- Breakfast: egg-white omelet with three eggs and skim milk, a piece of fish, tea or coffee.
- Lunch: meat — beef or chicken, boiled or baked with herbs.
- Snack: shrimp, clams or other seafood, a slice of cheese.
- Dinner: fish, yogurt or low-fat yogurt.
This is a weight loss of 1.5 – 4 kg.
The second stage — "Cruise"
At this stage (which is often referred to as "phase alternation") 72 protein products added 28 vegetables — the total amount you can eat menu of 100 different products.
Allowed to consume cucumbers, tomatoes and all low-calorie vegetables raw, boiled or baked form, it is also definitely on the table should be present in the bran. Leave cereals and vegetables, which contain large amounts of carbohydrates, such as potatoes, corn, peas.
You can cook any food, not to limit the frequency of eating or the amount — a kind of buffet breakfast. The only condition is to alternate proteins and vegetables for 3-5 days.
Weight loss in the second stage is 1 kg per week.
The third stage — "Stabilization"
With the stage of "consolidation" (also known sometimes as "E") began to gradually return to the diet before the diet. 100 products added to bread, pasta, potatoes, rice, vegetable oil, fruits (except grapes and bananas), sweets. Daily need to eat 2-3 tablespoons of oat bran and 3 teaspoons of honey. One day a week should give protein.
Approximate menu for the day:
- Breakfast: a glass of yoghurt or 200 g of cottage cheese, a piece of boiled or baked chicken, boiled egg, tea.
- Lunch: lean fish, steamed vegetables, tea or coffee.
- Dinner: vegetable soup, grilled meat.
The duration of this phase depends on how many pounds you had managed to lose: if 5 kg — 50 days, if 10 kg — 100 days. In addition, every 10 days can get rid of 1 kg.
The fourth stage — "Stabilization"
The last stage of the Dukan diet includes foods, get the first phase ("Attack"). As is the established practice of Dr. Dukan, the comprehensive plan provides not only to get rid of extra pounds, but also help to keep good form — provided that you stick to a proper diet and lead an active lifestyle.
This step consists of three stages:
- once a week, follow the diet (as during the phase of "Attack");
- eat 3 tablespoons of oat bran a day;
- prefer stairs to lifts (more walking).
Approximate menu for the day:
- Breakfast: yogurt or a slice of white cheese, 200 g ham or hard-boiled egg, coffee or tea.
- Lunch: protein snack — crab sticks (surimi), chicken pate, salmon or other fish. Dessert, yogurt or white cheese.
- Dinner: similar to Breakfast.
Frustrating during the Dukan diet
Despite the fact that Dukan diet menu can help you diversify, sometimes women, who sit on top of it, is a deviation from the program. Most often this happens due to the fact that it is difficult all the time to follow a plan or hunger to overtake, if it is not possible, you can make meals foods.
What if there was a fault?
- First of all, don't despair, and keep a positive attitude things.
- Go back to the old behavior and extend the diet for a few days.
- The next 1-2 days strictly adhere to the diet.
- Drink more.
- Get enough sleep.
- You can get more fresh air.
One of the positive features of the Dukan diet — recipes is a huge amount! So, you can easily cook a variety of delicious and simple dishes in accordance with a set of products that are allowed to a certain stage.
Pros and cons of the Dukan diet
Advantages of Dukan diet:
- more effective than other diets;
- is safe and does not cause stress;
- no need to starve and count calories.
Cons of Dukan diet:
- seafood some seem expensive;
- the imbalance diet can cause a deficiency of vitamins and minerals;
- not suitable for vegetarians.
The Dukan diet: be slim easily!
Results diet satisfied many women, who were able without exhausting fasting to cope with excessive perfection. Of course, need to make some effort — the magic of the world is not. But if you want to get a slim figure is a proven method, you may have to listen to the many reviews of the Dukan diet! A positive rating he has given not only the women themselves, but also nutritionists who often recommend this diet to their patients.
Join us and you among thin women!