- Principle Dukan Diet
- Stages Dukan Diet
- Benefits Dukan Diet
- Recipes for the Dukan Diet
Ducane Pierre - a French doctor, until 1975 worked a total therapy. However, this is the year he first encountered in my practice with severe obesity. Before that obesity were treated in a balanced menu, including foods with minimal calories. However, nutritionist came to treatment perfectly with the other hand. The principles of his diet is based on the use of protein products and have as many as four stages, after which the patients do not gain weight again.
His more than 20 years of research and improvement of this method, supply Dr. Ducane described in the book "I can not lose weight," published in 2000. Detailed book includes recipes diet became very popular, has repeatedly been reprinted in many countries. After the book Diet Pierre Ducane spreads and yields positive results worldwide. Another surge of interest in the diet was the wedding of Prince William in the UK, where the bride Kate Middleton significantly lost weight for the wedding is due to the way the power of the French nutritionist.
Principle Dukan Diet
The principles of the French food nutritionist easy to use, do not require any exotic or hard products. This protein diet, which involves a significant reduction in the amount of carbohydrates consumed. This approach allows for the splitting of fats in the body. Following a diet can fold up to 5 kg of body weight per week. As you can see, the French diet is not hard, especially the last stage is aimed at consolidating the results, so after the diet you will not gain weight again.
The first two stages of the diet are intended to adjust the body to throw off the weight and break down the fat. And the last two steps are aimed at stabilizing the power system, anchoring effect and preservation effect. This compares favorably with the diet doctor Ducane from similar protein diets. The last step is simple and comfortable, it includes all the necessary body products, so follow the principles of the last stage of the Dukan Diet can be a lifetime. Throughout the diet should drink per day for at least 1, 5 liters of purified water easy. In addition, if you combine good nutrition and physical activity exercises, daily walks, the results were not long in coming, and will be more fruitful.
One of the required products, which includes the French diet are oat bran, oat grain containing shell. They are necessary, first of all, for the natural purification of the body and the normalization of the gastrointestinal tract. Oat bran contain the body needs vitamins, minerals and trace elements that satisfy clear signs of hunger, prevent the uptake of large amounts of fat from food. In this case, their use is very important for the course of the diet, it is not necessary to replace the oat bran wheat bran or oatmeal.
Stages Dukan Diet
As mentioned above, the Dukan Diet - protein, or a protein. That is, it involves the use of protein foods instead of carbohydrate. All diet is divided into four phases. Every day throughout the four steps necessary to eat 1-2 tablespoons of oat bran and drink during the day at least 1, 5 liters of plain water.
The duration of phase diet is necessary to calculate, depending on the amount of extra padding, which must be reset. So, if you have excess weight:
- 10-20 kg, the first phase lasts from 3 to 5 days;
- 20-30 kg - days 5-7;
- 30 and above - 7-10 days.
More than 10 days to comply with the first phase of the diet is not recommended. In the first phase of the diet, which includes diet Dr. Duke dominated by protein foods. You can use the following products:
- lean chicken;
- lean turkey meat;
- calf's liver;
- lean ham;
- fish meat;
- chicken eggs;
- low-fat dairy products.
Vegetables, be used onion and garlic, vinegar, spices, salt in a small amount. Exclude from the diet should be:
duck and goose meat, rabbit and lamb, pork and beef, veal and lamb;
sugar and all kinds of sugar products;
Alcohol in any form.
Recipes can be varied, but it is worth remembering that the first phase - the hardest, so you should avoid frying and deep-frying. You can cook food for a couple, in a microwave oven, multivarka and boil and simmer.
The next phase of the diet is based on the alternation of the two principles of nutrition - protein and vegetable. The duration of the second phase is also calculated individually. If the weight that you need to lose less than or equal to 10 kg, the alternation of products will take place in a day, and if more than 10 kg, then a few days later:
- up to 10 kg: the alternation of proteins / vegetables: 1/1 or 3/3 days .;
- over 10 kg: the alternation of proteins / vegetables: 5/5 days.
During this phase, the number of daily users of oat bran increases (2-3 tablespoons). Do not forget about the 1, 5 liters of plain water a day.
Protein days suggests the use of those products, as in the first stage, which includes diet Dr. Duc. But the days include eating vegetables all vegetables, except:
- legumes (beans, peas, lentils);
- rice and cereals.
Vegetables can be eaten fresh, boiled, stewed, baked, cook over a fire. It is not necessary to fry them in vegetable oil or fried. For a variety of dishes can be incorporated into recipes such products:
- spices and hot peppers;
- adjika and ketchup;
- starch and gelatin;
- garlic and gherkins;
- low-fat cream;
- dry wine.
However, all these products must be used only as a supplement to the main menu. You can not use more than 1 tablespoon these products, and should be selected from the list, only two have any product in the day.
The first two stages of weight loss occurs. But on the third stage, the consolidation of the results achieved, the programming of the organism on non-typesetting New kilograms. The duration of this stage are also calculated individually and depends on how much you got rid kg during the first two phases of the diet. For every kilogram lost weight accounted for 10 days of the third phase of the diet.
Diet in the third stage is quite diverse. The amount of used oat bran should increase to 3-4 tablespoons a day. Do not forget about the water (at least 1, 5 liters per day). You can freely use all the products of the second and third phases of the diet, that is, protein and protein foods and vegetables. Besides them, it is possible to include in the diet:
- fruits (except very sweet: bananas, grapes, cherries);
- bread (preferably whole wheat and more than 2 slices per day);
- hard cheese (no more than 40-50 grams daily);
- products containing starch, potatoes, rice, grains, legumes, durum pasta (but not more than two times per week).
The phase of consolidation rather long. After all, if you got rid of, eg, 7 kg weight, just this phase will last about 70 days. Therefore, during the third phase of the diet allowed the days when you can arrange your stomach kind of holiday. It can also be a visit to a celebratory feast, where you do not have to deny yourself everything. However, following the "celebration" day should be spent on protein foods.
This is the last stage of a diet Dr. Duc. This step is quite simple to comply with, it has no restrictions, but only some of the recommendations. You continue to eat about 3-4 tablespoons of oat bran and drink at least 1, 5 liters of purified water every day. Once a week you arrange discharge day - the day only protein. On all other days, food restrictions no. This step can comply lifelong, because it does not contain any restrictions and contraindications.
Based on the duration of the diet, it is useful to give some useful tips and guidelines, which should adhere to during all four phases.
Adhering to this diet, like any other, none of us is immune from failure. If the failure occurred for any reason, do not despair. You can continue to stick to the diet without starting from scratch. However, you must:
- after a day in which there was a failure to hold four consecutive days at the menu of the first stage, ie, eat only protein foods;
- increase the amount of water consumed to 2-2, 5 liters per day;
- refuse salt in these four days;
- increase the daily walks, or add exercise.
After these four days you can continue with the diet of the stage, where you had a breakdown.
Fatigue and sleepiness
Do not be afraid of seeming excessive fatigue in the first few days of the diet. Our body produces ketone bodies, which cause fatigue and sleepiness. This is absolutely normal, and later described the symptoms pass.
During this diet, as with any other organism lacks fats and vitamins. So you can use a little vegetable oil, for example, a salad of fresh vegetables on the second stage of the diet. And also need to purchase a complex of vitamins and trace elements.
The diet is absolutely contraindicated for pregnant women, women during lactation, people with chronic diseases, kidney and liver failure, heart disease, musculoskeletal system and joints, adolescents under 16 years of age, the elderly.
Benefits Dukan Diet
Based on the description of the diet, one can make a conclusion. Dukan Diet has a lot of advantages.
Diet diet menu is based on natural products, no chemical components, so it is absolutely safe for the body. Moreover, the diet is not hard and not aggressive, that will not cause your body to various disorders such as digestive and nervous system.
The diet will result even if people have already tried to lose weight in other different ways, and did not see any results. Dukan Diet - is a guaranteed way to lose weight.
During the first and second phase of the diet kilos begin to go very fast, so it motivates to continue the diet and in the subsequent stages, and thus build on the results.
Diet is not limited in the amount of food intake, but only in its forms. There is also no time limits food intake, you can safely dine when you want or when you have the opportunity.
Products included in the diet menu, allow to cook various dishes, even ingenious. Recipes may include spices, seasonings, starch or gelatin, sauces. This diet will suit even gourmets who love to eat.
Diet menu is simple and it is easy to adhere to. Recipes dishes on the menu, you can make yourself. No counting calories or lengthy computations.
Recipes for the Dukan Diet
As we have seen in the description of the stages of diet, the diet includes a variety of foods. There is no limit on the number of use of authorized products. Quite delicious ingredients diet diets allow to cook various recipes of many dishes, such as salads or aspic. Here is an example, some recipes that can be prepared not only on weekdays, but on festive meal
Ear of salmon
This dish is perfect for the first phase of the diet, called the "attack", when used products are limited to protein and protein. All dishes are suitable for the first stage, you can freely use in later stages of the diet.
- You need: a piece of salmon or trout (possible with the bone, both steak), prawns, salt and pepper. In salted boiling water, put a piece of salmon or trout and cook for about 15 minutes. Then add the peeled prawns and plenty of pepper and cook for another 5-7 minutes. Give ear to cool slightly, then remove the piece of salmon or trout, separated from the bones and cut the fish into pieces, throw back to the ear. It is necessary to cook it in the ear is still a bone broth obtained from this richness and aroma.
This dish is also suitable for the first stage, but it is still preferable to the second because it contains a large number of spices and seasonings, when added to the diet may be the second phase of the diet, called the "Cruise".
- You will need: chicken breast or breast milk, water, salt, spices (nutmeg, chilli, turmeric, coriander), soy sauce and garlic. The meat should be soaked overnight in a brine made from milk, water and salt. After that, dry, roll to roll, coat with spices, crushed garlic, and soy sauce. Bake in the oven at 200-220 degrees for about 15-20 minutes. Then turn off the oven and allow to cool completely rolls without opening the oven.
In addition to these recipes can be prepared as various salads, for example, fresh vegetables, poultry, seafood. Soups can be made on the basis of meat or fish, non-starchy vegetables - cabbage, carrots, beets, mushrooms. Main courses can include any lean meat or fish, mushrooms, vegetables (eggplant, zucchini, etc.). On the Dukan Diet you can cook even baked goods and desserts, for example, low-fat cottage cheese and milk, whole wheat flour.
As you can see, multiple recipes of dishes can be prepared on the Dukan Diet menu. This power supply system can not even be called a complete diet. It includes all the principles of proper nutrition, which you can stick to for life!