- Phase Dukan Diet
- Examples of recipes for the Dukan Diet
- Drinks in the Dukan Diet
To date, the French diet dietitian Pierre Ducane is perhaps the most popular in the world. According to the principles of this diet lose weight the stars - Sarah Jessica Parker, Penelope Cruz, wife of Prince William, as well as ordinary women. The effectiveness of diet proved its unprecedented popularity, numerous positive reviews. Pierre Ducane - French GP therapy began to develop the principles of nutrition, which helps in the treatment of obesity, in 1975. In 2000 he published his book "I can not lose weight," detailing the diet, as well as containing the recipes. The book was reprinted many times in various countries, the consumption of huge numbers.
Diet is very effective even when the condition that is not rigid and aggressive. The main operating principle of the diet - protein and protein intake of food, the reduction to a minimum of carbohydrate foods. The diet is divided into four phases, each of which contains a prohibited and permitted foods differ in duration and effect on the body. The main advantage is the absence of restrictions of diet in an amount of used products, at mealtime. Approved products are quite diverse, which allows you to cook a variety of interesting dishes, varied recipes. Moreover, a small amount of allowed usage of salt, spices, sauces, starch and gelatin. You can make even such fancy dishes like salads or aspic.
Phase Dukan Diet
The diet is divided into four phases, the duration of each of which is calculated individually. The first phase - the most rigid, it can stick to no more than 10 days. The second phase of support made at the time of the first results, but it securely holds the third. The fourth phase of the diet has no limitations, only some of the recommendations. Along with diet French nutritionists advise to perform basic exercises, or a daily walk on foot, it will speed up the metabolic processes in the body and removing fatty deposits.
The first two and the basic rules of diet - eating bran from oats and not less than one and a half liters of clean water every day. Oat bran contains shell beans, thanks to this they are well cleaned intestine, normalize the entire digestive system, available digested fats in the body and interfere with the absorption of new ones. Well, how useful the water - he knows each one of us. In the process of weight loss, it is essential to maintain the normal functioning of the body, for its cleansing and moisture saturation.
Phase 1: "Attack"
The duration of this phase can vary from 3 to 10 days, depending on the extra weight - the number of kilograms that you need to throw. More than 10 days to comply with the first phase of the diet is not recommended. The principle of the first stage - eating only protein foods.
- lean poultry (chicken, turkey);
- chicken eggs;
- lean ham, veal liver;
- meat fish and seafood;
- low-fat dairy products;
- onions and garlic;
- a small amount of salt, spices, vinegar.
All other products - bread, vegetables, cereals, pulses, sugar, alcohol - are not allowed to eat. One should not eat fatty meat (lamb, beef, pork, veal, rabbit). On the day you need to use one or two tablespoons of bran and do not forget plenty of water.
Phase 2: "Cruise"
This is the second phase of the diet, it consists of alternating protein and vegetable diet. Alternating occurs by day: day every other day, 3 days 3 days 5 days 5 days. In the days of protein to consume all the products that the first phase of the diet. But in the days to consume vegetables all vegetables except starchy (potatoes), legumes, cereals. Allowed the use of gelatin and starch adzhika and ketchup, spices, fat-free cream, dry wine. However, these products need to be used in a small amount per day is allowed to use only two of the above product. Number of oat bran should be increased to two or three tablespoons
Phase 3: "Fixing"
The third phase of the diet is aimed at consolidating the results achieved in the first and second stages. For every kilogram of weight that you dropped, falls 10 days duration of the third phase. This stage is very durable, but it is different stringent requirements. Eat all the products of the first and second phases, as well as:
- fruits (except for highly sweet - grapes, bananas, cherries);
- whole wheat bread;
- pasta, cereals and potatoes - no more than two times a week;
- cheese - 40 grams per day.
During this phase, the diet is possible to arrange the body a kind of "holidays", it might even be a festive meal, which you can afford to use as food anything you want. However, the next day should be spent on protein foods. Number of bran increases to 3-4- tablespoons a day.
Phase 4: "Stabilization"
This is the last and final phase Dukan Diet, which has no significant restrictions. The food you can eat anything you want. However, once a week is necessary to arrange the discharge day protein comprising the menu foods exclusively from the first phase of the diet Duc. Oat bran is necessary to continue to use all the time, they will reduce the amount of digestible fat from food. Thus, this phase of the diet can be observed at all times!
Examples of recipes for the Dukan Diet
So Dukan Diet is varied used products. Even during the most strict of the first phase of the permissible products you can make interesting and tasty dishes that can be submitted not only to the daily table, but also on the feast. And as for the rest of one hundred steps diet, then it is possible to use almost all products. Here are some examples of recipes for the French Dukan Diet, sequentially for each of the four phases.
Recipes for phase "Attack"
During this stage of the Dukan Diet is a bias on protein foods. Absence of dietary fats and carbohydrates leads to cleavage of fat deposits in the body, and oat bran was purified efficiently intestine. In the first phase of the diet you may feel fatigue and drowsiness, dry mouth, but this is absolutely normal sensation. Because protein foods can be cooked a lot of diverse and hearty. The more so because of restrictions in the number of meals and the food itself no.
First course: easy seafood soup
- You need: a piece of fish bones (salmon, trout), seafood mix (calamari, shrimp, mussels, and others.), 1 onion, to taste - salt and spices.
In cold water, put a piece of fish on the bone. You can select how a piece of steak. Cook with the bone, it will give extra flavor and rich broth. There also put the chopped onion. Boil the broth for about 20 minutes. The fish is removed, separated from the bones, chop the meat into the soup. Add seafood cocktail, salt, spices, cook for another 7 minutes. When serving, you can sprinkle the soup with lemon juice or soy sauce.
Main dishes: tender chicken liver in milk
- You will need: chicken liver, skimmed milk, 1 onion, salt and spices.
Rinse chicken liver, cut into cubes or slices, add spices and salt, soak in milk to cover the meat. Leave overnight (in a refrigerator). Heat the pan, pour the mixture. Onions cut into half rings and add to the mix. Simmer for about 30 minutes on low heat (do not boil until almost all the liquid).
Desserts: Air Casserole
- You will need: 400g cottage cheese with a minimum percentage of fat, 2 tablespoons of oat bran, 0, 5 cups of skim milk, 2 eggs, baking powder, sugar substitute, vanilla.
Oat bran cooking with milk for about three minutes, allow to cool, mix with cream cheese, egg yolks, baking powder, vanilla. Beat egg whites separately with a sugar substitute in a thick foam, add cottage cheese. All mix thoroughly, put in a lot of shape, bake for about 50-60 minutes at 180 degrees.
Recipes for phase "Cruise"
This phase of the Dukan Diet is characterized by the addition of vegetables to the diet. This significantly increases the variations in cooking various dishes. It should not forget that starchy vegetables, legumes and cereals banned, but all the other vegetables can be safely eaten. In the days of protein you can use any recipes for phase "Attack". But for days vegetable Dukan Diet are some recipes.
Soups: Vegetable hash
- You will need: low-fat yogurt, cucumbers, radishes, parsley, eggs, salt, spices.
Chicken eggs boiled and cut into cubes. Cucumbers cut into small pieces or grate. Radish finely chop, chop the greens. All mix, pour low-fat yogurt, add salt and spices to taste. Alternatively, the eggs can be replaced with boiled chicken or crab sticks.
Main dishes: baked eggplant with sauce
You will need: eggplant, low-fat cream, garlic, salt, spices.
Eggplant wash and cut lengthwise, bake in the oven at 200 degrees for 20 minutes. Prepare the sauce: low-fat cream mixed with salt, spices and crushed garlic. Ready eggplant pour the sauce.
Salads: cottage cheese and vegetable salad
You will need: 0, 5 cups of fat-free yogurt, 1 sweet bell pepper, 2 tomatoes, herbs, salt and black pepper.
Tomato on clean skin. To do this cross-cut on the skin, lower vegetable for half a minute in boiling water, remove the peel. All vegetables and herbs finely chopped. All mixed with cottage cheese, add salt and pepper. This salad can be stuffed fresh tomatoes for a beautiful serving.
Baking: bread from oat bran
You will need: the bran 4 tablespoons oatmeal and 2 tablespoons wheat, 100 g of skim milk, 2 eggs, salt, sugar.
Bran pour milk, heat for 2-3 minutes in the microwave, so swollen. Allow to cool, add 2 eggs, salt, sugar. Mass knead well. Put a spoon on a baking sheet, pre-coated with baking paper. Bake in oven for about 20 minutes at a high temperature (200 degrees).
Recipes for phase "Fixing"
This time-consuming phase of the Dukan Diet by the absence of strict limits in food. Therefore, you can cook almost anything from any of the products. However, it should be remembered that legumes, cereals, potatoes and pasta should be eaten no more than twice a week. If the expected feast, you can indulge in treats. However, the next day is better to spend on the menu of the first phase Dukan Diet, that is eating purely protein and protein products, the recipes of which we have given in the "Recipes for the phase of" Attack ". In phase "Securing the fruit can vary the menu, but you should avoid very sweet - grapes, bananas.
First course: pumpkin and mushroom soup
You will need: mushrooms, pumpkin, carrots, parsley, onion, garlic, fat-free cream, salt and spices.
Onions and carrots cut into small pieces, boil until half. Mushrooms and pumpkin cut into cubes and add to the soup and cook for another 10 minutes. Prepare the filling: mix with low-fat cream crushed garlic, salt and spices, add to soup to a boil and turn off. In the bowl of soup add the greens.
Main dishes: veal with vegetables, baked in a sleeve
You need: a piece of veal, cabbage, onion, tomatoes, greens, low-fat yogurt, salt and spices.
Veal cut into portions, each piece slightly repelled. Season with salt and spices spread. Cabbage cut into larger, onion - half rings, tomatoes - circles. Add salt, stir, pour yogurt. Veal put in a sleeve for baking, top with vegetables with sauce, close the sleeve on both sides. Bake in the oven at 200 degrees for about 40 minutes.
Desserts: muffins from cottage cheese and bran
You will need: the bran, better to take 2 tablespoons of oat and wheat 3-4 tablespoons of cottage cheese (0%), milk - 2 tablespoons of starch - 1 tbsp, 2 eggs, 1 tsp of . baking powder and cocoa powder, sugar substitute.
Oat and wheat bran mix, add milk powder, cornstarch, cocoa powder, baking powder and sugar substitute, all thoroughly. Cottage cheese good rub, beat the eggs and mix with cheese. Connect with the dry mix, knead the dough. Optionally, add vanillin or any other flavoring, such as caramel. The dough is put into molds and bake 20 minutes at 180 degrees.
Recipes for phase "Stabilization"
This phase can last throughout life, it is more like not a diet, and the principles of proper nutrition. Restrictions on use products no. However, it is worth remembering that the bread is better to choose whole wheat pasta - durum, rice - brown. This product not only lower in calories, but also useful for the organism. To avoid excess weight, it should be once a week to arrange a fasting day, which only eat protein products (as in the phase number 1 "Attack"). We should not forget about oat bran. We use them on a daily basis in an amount of 3-4 tablespoons.
As for cooking, on the fourth phase of the Dukan Diet you can turn on the full. However, we should not be abused fried foods and cooking them in oil with a large amount of vegetable oil. It will be good to cook vegetables and meat on the grill, bake in the oven and heat. They can also be boiled, stewed, cooked in a microwave oven or double boiler multivarka. By following these simple tips to throw kilos not pluck again, the body will strengthen the weight and stabilize the digestive system.
Drinks in the Dukan Diet
Following the Dukan Diet, do not use drinks containing sugar - carbonated water and fruit juices. Also, in the first two phases is contraindicated alcohol in any form. Only with the third phase, you can afford to drink a little dry wine. Any alcohol is very high in calories and slows down and impairs the metabolism, which in itself is unfavorable to the body. It allowed the use of coffee and tea, but in this case, the sugar is replaced. In the second phase can be used vegetable juices, freshly-squeezed better. A great companion not only in the diet, but every day - clean water. Some drink recipes which are described below, may even replace a full meal.
Milkshake phase for "Attack"
You will need: 200 ml skimmed milk, 1 egg, sugar substitute, vanilla.
The protein must be separated from the yolk and beat well until thick foam. If the sweetener in the tablets, they should be dissolved together with vanillin in a spoonful of water and then added to the protein. Pour the milk and beat for another minute cocktail blender. Milkshake turns thick and sweet.
Kefir cocktail phase "Cruise"
You will need: cottage cheese (0% fat) - 100 g fat-free yogurt - 200 g oat bran - 2 tablespoons cocoa - 2 tsp sugar substitute.
All the ingredients are thoroughly mixed in a blender and blend. This cocktail is perfect for breakfast, as it is very nutritious.
Low alcohol mulled wine for the phase of "Fixing"
You will need: dry tea leaves Hibiscus, 100 ml of dry red wine, few slices of orange and lemon, spices (cinnamon, cloves, cardamom, ginger, vanilla, nutmeg).
Dry Hibiscus tea leaves to brew in 200 ml of boiling water, let it brew well. Put on the stove and not boiling, add the chopped orange and lemon, spices. Bring to a boil and cook for about 5 minutes. Give a little cool, add the dry red wine.
Green tea with ginger
You will need: big leaf green tea, fresh ginger, lemon juice, sugar substitute.
In boiling water to pour green tea, add a little fresh ginger, grated, and the lemon juice. Cook for about 5 minutes, let it brew. Serve with sugar substitute. This tea is well suited for any phase, but the most useful is in the last phase of "stabilization", when it is possible to use a variety of products. It is very well stimulate the metabolism, prevents the absorption of fat from food.