The Dukan diet is one of the most popular ways to lose weight. He developed his nutritionist Pierre Dukan. The essence diet — eat only food that is allowed in any amount.
The fundamental principles of the Dukan diet
At the base of the diet, with the method of Pierre Dukan imposes a constraint of some nutrients. In particular, it reduces the consumption of carbohydrates and fats. This power is moving in favour of protein-rich foods. As such, restrictions on the amount of food consumed no. Is not this happiness? Eat as much as you want and to lose weight. However, fans of chocolate, sugar, sandwiches, and pastries will have more difficult. In fact, these products should be excluded from the diet.
Already for a long time it is known that the protein is the main building material for the muscles in the human body. Its importance is not in any way should not be underestimated. Of proteins, there are 80% of the non-essential amino acids, and 20% of amino acids, synthesis of which the body can not. When these 20% are in the different types of products. That is why it is important to eat a variety of protein-rich foods. Then the body will get a complete set of amino acids, important for the body.
Important difference from other diets is the presence of well-defined phases. Break them and exchange, is in no case possible. Low weight thanks to the four phases of the diet:
- Attack.
- Alternation.
- Stabilization.
- Anchor.
The first two phases clearly focused on the reduction of weight. And the last two help to secure the result in the long term. Overall, this helps to avoid the "yo-yo effect".
The "yo-yo effect" — it is likely that after the diet to return not only the original weight, but still add a couple of extra pounds.
Pros and cons of the diet
It is necessary to say of the added advantages of the diet. If everything is run according to the rules, and excess weight is not refundable. The new mass of the body remains on a level lot of time. The main rule is that after the end of the diet you can not immediately begin to eat everything that happens under his hand. You will need to follow the directions of a nutritionist.
Plus the diet is and what is not there is the feeling of hunger. The diet includes 100 different products that you can eat. Consequently, there is not much sense of limitations, such as, for example, in all the diets in mono. You slimming of hunger you do not experience dizziness and fainting.
But it is important to say, and the disadvantages of the Dukan diet. A little bit about them, but there are:
Before starting the diet, it is important to consult a doctor. Not all diets are contraindications.
- Pretty high load on your internal organs. This is especially true for the kidneys. Great the formation of ketone bodies because of protein-rich foods should be promptly issued by the body. The main load when this goes to the kidneys. If you do not manage, in the plasma of the blood may increase the concentration of ketone bodies.
- Losing weight can feel the taste of acetone your mouth. Wellness can slightly worsen.
- Protein diet can lead to constipation.
- In addition, the drastic reduction in the consumption of fat can adversely affect the health of women.
Even with the doctor it is worth to mention, and vitamins. If you limit the consumption of certain products, together with they will stop making many useful substances, which are necessary for the body.
The rules of power in each phase of the Dukan diet
As mentioned earlier, the Dukan diet consists of four phases. In each phase of the diet you can eat a list of products. Add something to the list of products is in no case possible.
During the whole diet is allowed to consume the bran of oats. They are necessary in order to reduce the risk of constipation.
Phase 1 diet — "the Attack"
The first phase of the diet lasts from two to seven days, depending on the desired result. Named the attack phase because it is now a drastic reduction of carbohydrates and fats in the diet. Special products stimulate the body to break down fat. The metabolism is accelerated, and occurs a reduction of weight. In this phase you can lose up to 4 kilos of excess weight. It is important to consume only 72 proteins of the product.
Phase 2 diet — "Alternation"
This stage can last for weeks. The maximum length is not limited and depends on the desired result. In a week average you lose about 1 kilogram. The phase of "alternation" also called "cruise". The existing 72 products, add 28 vegetables.
3 phase diet — "Anchor"
This step is necessary in order to secure already an achievement. If after the two phases clearly appear in the lot of foods high in calories, the weight will return. According to the rules, which has developed Pierre Dukan, the fixing should take 10 days for every kilo that has been lost in the past few weeks.
4 phase diet — "Stabilization"
The stabilization is a proper diet. Limitations in terms of no. The phase of "Stabilization" must not become a stage, and a way of life.
The Menu for each day of the diet
There are many free resources, where there are recipes with photos for the people who follow the Dukan diet. Thanks to the huge table of products allowed, you can create a delicious and abundant.
The following is a rough diet for each day of the diet. Skipping meals is not desirable.
The average duration of the first phase of the diet is 7 days. You can think of to create a menu for the entire week, and can be guided at the list below. Every woman must decide which will be most convenient to his case.
Monday:
- Breakfast — scrambled eggs and coffee.
- Lunch — chicken cutlets and yoghurt.
- Snack — ricotta cheese.
- Seafood dinner and tea.
Tuesday:
- Breakfast — ricotta casserole and tea.
- Lunch — soup, meat with boiled eggs.
- Snack — yogurt.
- Dinner hamburger and tea.
Wednesday:
- Breakfast — bread, bran with cream cheese and coffee
- Lunch — fish balls.
- Snack — pie with ricotta.
- Dinner — roast meat and yogurt.
Thursday:
- Breakfast — scrambled eggs, coffee, having lightly salted salmon.
- Lunch — ear with the bread of bran.
- Snack — ricotta cheese.
- Dinner — grilled fillet of chicken and tea.
Friday:
- Breakfast — wholemeal bread with turkey ham and coffee.
- Lunch — boiled beef tongue.
- Snack — cheese casserole.
- Dinner — boiled shrimp and tea.
Saturday:
- Breakfast — pancakes, bran and tea.
- Lunch — soup with meatballs.
- Snack — cheese pies.
- Dinner — soup, fish and tea.
Sunday:
- Breakfast — a poached egg and coffee.
- Lunch — soup with meatballs.
- Snack — yogurt.
- Dinner turkey burger, and yogurt.
In the second phase in the diet, it is possible to insert some food containing carbohydrates. The duration of the phase of the individual. The following is the power option for a week.
Monday:
- Breakfast — scrambled eggs and coffee.
- Lunch — chicken cutlets and yoghurt.
- Snack — ricotta cheese.
- Seafood dinner and tea.
Tuesday:
- Breakfast — ricotta casserole and tea.
- Lunch — fishcakes and a salad of cucumbers, tomatoes and lettuce with lemon juice.
- Snack — yogurt.
- Dinner hamburger and tea.
Wednesday:
- Breakfast — bread with bran with him lightly salted fish, and coffee
- Lunch — vegetable soup with beef.
- Snack — pancakes, bran and tea.
- Dinner — roast meat, salad, and yogurt.
Thursday:
- Breakfast — omelette with ham and coffee
- Lunch — ear with the bread of bran.
- Snack — ricotta cheese.
- Dinner — meat rolls with cream cheese and tea.
Friday:
- Breakfast — wholemeal bread with turkey ham and coffee.
- Lunch — boiled beef tongue.
- Snack — cheese casserole.
- Dinner — vegetable stew with turkey and tea.
Saturday:
- Breakfast — pancakes, bran and tea.
- Lunch — a stew of beef liver.
- Snack — cheese pies.
- Dinner — fish soup with vegetables and tea.
Sunday:
- Breakfast — the ricotta with the yogurt.
- Lunch — soup with meatballs.
- Snack — yogurt.
- Dinner — fish balls and tea.
The third phase of the Dukan diet — "the anchor". The diet of the base, about the same, but there are some nice add products. On Saturday you can add a glass of red wine at dinner. You can add a little sweet. The main rule — is not possible, for the desserts and alcohol are on a diet one or two days in a row. Once a day in one of the meals you can add berries, banana or dried fruit. One or two times a week for lunch or dinner you can add a side dish (rice, pasta). But cook all the dishes without oil.
This phase of the diet is not designed for weight loss. Now the desired result must be received. It remains only to fix. Once a week to do the protein day of the week "Attack." Pierre Dukan recommends that you do his on Thursday.
The fourth phase does not imply any prohibition. It is important to approach the process of the balanced diet and do not eat too much. Preferably once a week to do a day of fasting and eat only products from the phase of "attack".