Diet Dyukana

Diet Dyukana ranked in the "top 10" diets preferred by millions of people. Diet, called a free popularity in the early 21st century, when the specialist dietetics Pierre Dukan published the book "I can't lose weight". Exactly help her to lose weight thousands of people and become the best in its kind.

The principles and rules of the diet Dyukana

Way to lose weight, studied, and published by the French physician-nutritionist, is in the simple, but essential things. In the daily tricks of food introduced only protein meal, to be taken in the required quantity. So as digestion of proteins (e.g., proteins), it is harder than the same digestion of fats and carbohydrates, the body spends the energy received from the already stored fat. Then in the diet appears vegetables, enriching the body of dietary fiber, vitamins.

Rules for all phases:

  • reduce as possible, the amount of salt;
  • drink a lot of water, tea-2 liters per day and more;
  • eat protein foods without limiting quantity and it is not looking at the time;

The rules should be implemented strictly and in each of the stages, with the exception of the threat to life and health. Any other exceptions can not be, otherwise the result will disappear quickly, helena it is not at all to learn to achieve.

Dukan has developed a unique system, in which are included every little thing. And what would you like? If 30 years to indulge in their favorite thing, and not such a reach. Just his diet helps get rid of excess weight permanently.

The positive and negative moments of the diet Dyukana

As with any diet, has several advantages:

  • on the first steps you will lose excess weight due to the fact that the body spends energy on digestion of carbohydrates, by burning of the fats. The result will be displayed and I want to continue to stick to the diet;
  • in the framework of the diet is permitted to eat a nutritious and useful food;
  • there is no need to cook a meal on a special prescription, you are not dependent on space, diet you can stick when it's at home, on vacation helena in working time.
  • you are without a permanent estimates, calorie monitoring, as well as not limited in time by the adoption of the food and its quantity.

Unfortunately, the world is not ideal, when there are advantages, then they will be also a cons, otherwise it is about balance no speech. The outputs of this diet are:

  • high amount of protein in the diet, and this, in turn, elevated cholesterol and pressure on the blood vessels, kidneys and liver;
  • small fiber content in food (read problems, intestinal problems and digestive tract);

About the possibility of a diet is better to observe under the supervision of a doctor that specializes in weight loss. Because the body gets plenty of protein, can be broken carbohydrate metabolism. The reason for this serves as the lowest insulin in the human body. Things serious enough to pay attention, if they do not do so, then serious health problems can start serious problems. To reduce the risk during the diet is necessary to drink more water, so the body more easily derive the results of protein breakdown. You can drink the vitamins and the best vitamin complexes, so you will be able to give the body the necessary substances contained in the food during the diet can not eat.

Before the start of the

Well think about it and decide for yourself what you want to achieve this diet, how many pounds you want to lose. If you have pictures where you were slim, rethink them, remember this feeling of lightness. The possibility of perform an ULTRASOUND to fix your condition of the internal organs in the diet and their dimensions. It would be nice to pass the tests, urine and blood, to see what do not exceed do not exceed your body on a diet. With all these analysis register to the doctor for a consultation, he tells you what you have in standard the need to tighten to improve the analysis. The same tests will have to pass the different stages of diet, in order to understand your overall condition and make the next decision, zdf diet you favor, helena is worth it to end it. In advance I say that the same process you are completing, and after the end of the diet, and she wondered that they do not exceed do not exceed your blood tests, in order to become much better. Because being overweight is not only very aesthetically pleasing, it's another burden on the body.

Motivation we all need — motivation is important!

A big plus is the for motivation will be the purchase of specific products, which will help you diversify do not exceed do not exceed your dishes:

  • sweetener;
  • puddings;
  • syrups are free of sugar content;
  • skimmed cocoa;
  • flavourings;
  • isolate soy helena whey;
  • cellophane;
  • noodles Shirataki;

Low start

In a couple of weeks the lower the amount of sugar and salt, as when starting a diet, we waived, from the word "completely".

Substitutes it is possible, and then they us and help:

  • gradually move from bread pancakes from bran, bread helena similar products, applicable diet;
  • count and draw to the above mentioned standard amount of the consumed liquid;

In advance it is necessary to consider the purchasing power of the high-quality meat and fish products, which are the basis of the diet Dyukana.

Remember! Dukan has developed protein diet, which requires the implementation of rules at each step, if there is no stick, no matter what kind of results can be expected.

Phase of the diet Dyukana

Yet they are called phase of the diet Dyukana. As already mentioned above, the diet is divided into 4 phases:

"Attack" — 1 leg, short, but effective, and at the same time time-consuming. Sees to the rapid weight loss of approximately 2-3 kg per week. Most often it is associated with the loss of water in the body, less often — reduced fat. Important for motivation.

"Interlacing" — 2 phase, necessary to achieve the intended weight in the food allowed 72 saturated protein product and 28 kinds of vegetables. The duration of the phase is considered on the basis of the number of reduce weight, 1 kg — 1 week.

"Metamorphosis" — 3 phase, it is necessary for the exceptions to recourse according to the results of diets (read reverse weight gain). In the list of authorized products, fruit, bread, cheese and products in the composition, which is present starch.
2 days in a week, you can be pampered and there is something forbidden and calorie foods. As usual the steps in the "substitution" and "anchoring" people to lose about 400 grams per 7 days. But due to the fact that the intake of food is rich-diet is not complicated, and on the contrary, appear excitement and I want to keep her.

"Stabilization" — a 4 phase, you can eat everything no gaining weight, but the observance of simple rules: one day out of seven, consists of only protein food, every day there are oat bran and always climb stairs, no lifts and escalators. Complied with over the entire life course, helena at your discretion.

List of products diet Dyukana

List of products diet Dyukana does not stop at 100 products. In addition to the list of authorised products, in the days of the "attack" diet Dyukana, allowed to eat:

  • noodles Sirtaki, which is produced from the root of the plant cognacs, from which the flour, and then her food is prepared;
  • oil (olive, sunflower, rapeseed), about half a teaspoon, the following phase 1 spoon;
  • Goji rich in useful substances berries can be consumed 2 tablespoons, on the trail. phase 1 tbsp;

Table of permitted products diet Dyukana

Category Product of the year
Lean meat: beef liver
ham Turkey
ham chicken
ham, pork lean
beef (sirloin)
basturma
veal (fillet)
steak
the roast beef
language
fillet
veal kidneys
rabbit
Vegetables: sorrel
spinach
chicory
beans, green green
pumpkin
asparagus
soy
stanislaus stanislaus celery
red beets
onions
turnip
radishes
tomatoes
pepper
palmito
cucumbers
swiss chard
leek
kohlrabi
cabbage, cauliflower
cabbage red
brussels sprouts
cabbage
zucchini
green salad
mushrooms
broccoli
eggplant
Bird: pigeons
turkey
chicken liver
chicken ventricles
chicken
young golden
quail
ostrich
Beads
Fish: cod
halibut (in any form, smoked)
dorado
Saira
hell
cod
burbot
whiting
flounder
catfish
herring
mackerel
pike
carp
mullet
trout
sprat
scat
sardines
tuna (including canned, in their juice)
salmon (including smoked)
sturgeon
octopus
crab sticks
caviar
Seafood: mussels
tiger shrimp
shrimp normal
trumpeter
crayfish
krabi
lobster
lobster
octopus
sepia
oysters
sea urchins
mussels
Dairy products: cheese cottage cheese
cottage cheese
ryazhenka
yogurt
processed cheese
milk
kefir
yogurt (without additives)
cheese salted
acidophilus
Eggs: quail
chicken

When you get up to the stage of "Cruise", then feel free to add:

  • starch from corn, 1 tbsp;
  • cocoa powder without fat — 7-8 grams;
  • milk skimmed — 30 grams;
  • soy products, flour, yogurt, milk, sauces;
  • sour cream lowest oiliness, which you can find;
  • fruit yogurt, of course without sugar;
  • sausages with the composition of meat poultry – 100 g;
  • noodles Shirataki;
  • oil (olive, vegetable, canola), you can add it to the food on the phase of the "Attack"( a half hr. l.) and "Cruise"(1 hr. l.), "Grappling" (1 century ml);

The weight and the amount recommended to eat above are for one meal and the expansion of the list of possible for cooking meals and diet.

System for weight loss,from the French colleagues, like many that is present here pastries, cookies, crepes, chocolate, pastries, pasta, and cellophane.

Of course, such foods need to cook according to certain recipes, which will be listed below. But with them you will more easily stick to a diet and will not appear a feeling of discomfort, lack of pastries. The dough is prepared on bran, corn, wheat, oat. You can add ginger, which promotes weight loss and health. In the us there is even a separate article on benefit of ginger, is in fact only a few people know about its benefits.
The drink can be any drink, which is sugar. Alcohol, fresh fruit juices, can be consumed in the first two stages, it is also allowed white dry wine and fruit juices without sugar, but in small quantities. It is worth noting that the whole diet is worth it to drink clean water, the more the better, because it helps to digest proteins and removes the metabolism to the more sensible for you to level.

Oat bran

A key product of the year diet Dyukana, is present in the diet throughout the diet, it is used every day. Caloric their is not high, 100-150 kcal. Positive effect on the body and allow you to maintain a balance in the body, which switched to a protein diet. The bottom line is that they absorb the result of the cleavage of proteins, which help the body to pull it off, as well as a utlaut feeling of hunger.

Useful properties of bran:

  • beta gluten helps to slow down the amount of cholesterol in the body, and it is for us a huge plus, disappear a feeling of heaviness, blood vessels are less clogged;
  • selenium content helps the breakdown of proteins;
  • dietary fiber is not soluble in gastric juice, cleanses the stomach;
  • its easy calories, reduces the overall calories of the meals;
  • kefir with bran, a delicious dinner, a feeling of fullness + cleanse the body;

If you have inflammation of the stomach helena you have problems with the digestive system and the digestive system, it is better to prokonsultirovatsya with your doctor before starting a diet, because diet can have a negative impact on do not exceed do not exceed your body.

Phase "Attack"

During this phase the body gets stress, because in food is only allowed protein. So during this phase, the body is actively losing weight, so the length of this phase is limited.
If you want to restore:

  • From 0 to 5 units — one, two days;
  • From 5 to 10 units — two, three days;
  • From 10 to 20 units — five seven days;
  • From 30 units — 7-10 days;

If you spend more than 10 days at the stage of "Attack", it will lead to disastrous consequences.
You cannot sit on the stage of the "Attack" more than 10 days!

A guide to the stage of "Attack"

  • Eat only protein food.
  • Do not eat fat, cooking food without the fat content. Refrain from foods that contain fats.
  • Drink 2-3 liters of clean water a day.
  • Eat a half-two tablespoons of any of the above bran.
  • Tie with great physical exertion, whether to the gym, run helena so.
  • Walking in the fresh air, allow the body to relax.

Phase "Attack" it is better to start on vacation to helena for the weekend. Due to the fact that the body ceases to receive light energy in the form of sugar and feeling exhausted. Also at this time may manifest an unpleasant smell of sweat, like acetone. During this phase, try to more often go and take a shower. Hiking will fatten appetite. During the first phase, eat the products from the table, and that is the first of the 72 names.

Diet phase of the "Attack"

  • with low-fat milk, any;
  • chicken;
  • the liver;
  • lean fish;
  • seafood;
  • eggs, egg yolks with no more than 2-3 per day;
  • juice without sugar, 1 cup a day;

It is worth it to give up:

  • cheese;
  • fatty meat;
  • alcohol;
  • canned and smoked foods;

If you want to enhance the taste characteristics of the prepared or purchased meals, you can use the sauces, vinegar, spices and other flavor enhancers. Instead of sugar you can use fructose.

Many of the dishes you can cook on duchnowski recipes, look at them on the internet.

Du-mayonnaise

mayonnaise on a Ducane

So, as is mayonnaise, when the diet Dyukana there can not be, but dilute the appetite, is necessary, because otherwise it will be fresh, and it can affect the mental state. But there is a way out,the so-called du-mayonnaise. Cook them very simply:

  • 2 raw egg yolks
  • 240 g soft cottage cheese
  • a teaspoon of mustard
  • salt and fructose (read sakharozameniteli)
  • paraffin oil (1 tbsp)
  • apple cider vinegar helena lemon juice (1 tbsp)

Everything is put in a container and mix into a homogeneous mass, as is mayonnaise. And it is here, now you can dilute do not exceed do not exceed your food, mayonnaise from our own production.

Phase "Cruise" (aka "Striping")

Phase "Cruise", it takes until you reach the desired weight, which is calculated in the beginning of the diet in accordance with the requirements and characteristics of your your your body. Usually this phase lasts for 1.5 — 5 months. Phase "Cruise", it means striping BW (pure protein) and BO (protein-vegetable) days. Alternate days on the programs of 1/1, 2/2, 3/3. Dukan recommends a 1/1, so it is simple.

A guide to the stage of "Cruise"

phase cruise

The number of BW and BO days in a month, must be equal. In average loss of 1 kg weight, is week. The number of THE days increase, you cannot, but you can increase the number of BO days, for example after the split. After reaching the desired weight, it is necessary to immediately move to the next stage.

When adherence to the diet on the phase of the cruise, it is necessary to strict implementation of the next series of rules:

  1. Oat bran are now accepted on 2 articles l. per day.
  2. If the diet is accompanied by the presence of constipation, in the diet included wheat bran.
  3. In the day drink 2 liters of water or more.
  4. Milk products (yogurt, cottage cheese) and a td. no more than 1 kg per day.
  5. 30 minutes walking in the fresh air.

Phase rotation mass is reduced to required, but it is worth to give slack and he immediately starts to return, so it is not looking at the sense of joy, we keep ourselves in hand and move on to the next phase.

It is worth it to understand that eating vegetables leads to slow weight loss, just the protein contribute to the conclusion of the water from your your body and resetting your weight. Saturate the body with water (over the vegetables and drink 2 liters of water), you may find that you have stopped losing weight, but in fact you continue to lose weight, it will be noticeable later in the day protein, the water from your your body starts to shrink.

Diet phase "Cruise"

It is possible to eat all the foods from phase higher, but a pleasant supplement becomes inclusion in the diet 28 vegetables from the table authorized products Dyukana.

Highlight can be particularly useful for use:

  • mushrooms;
  • stanislaus stanislaus celery, about him I have my own article — stanislaus stanislaus celery for weight loss
  • the pumpkin and the zucchini;
  • cabbage of various kinds,
  • beans;

Cannot consume:

  • bread;
  • beans;
  • pasta;
  • potatoes;
  • cereals;
  • corn;

On the stage of "Cruise" vegetables can be eaten in any form, but vegetable oil, for cooking them is allowed to use more than 1 teaspoon per day.

All the dishes are listed in the menu, cook only on the Dukanovaovsky recipes.

Phase Of "Consolidation"

the consolidation phase

Phase of "consolidation" — the name speaks for itself, this phase allows you to consolidate the result achieved when looking into the future to say, it's complicated, because the weight is already lost, and it seems that this is it, the result is achieved. In fact, that it's a false judgment, and there is no need to think in this vein. You need to realize how to just forget about the rules and stages of the weight loss how the weight will start to grow again. So keep yourself in the hands and will not stop on our laurels.

A guide to the stage of "Consolidation" (aka "Consolidation")

Many interested in the duration of a phase of "consolidation", it is directly dependent on the amount of dropped kilograms, each reset of the kilogram — that's 10 days on the stage of "consolidation". Weight reduction of this stage as the default. Normal decline in weight at the stage of "consolidation" — about 1 units in the week.

Now go directly to the guide:

  • Protein per day — now you'll have one egg white a day of the week, both during the phase of "attack". When such a day, the solution, of course, but because this day in your mode will be present a long time, maybe my whole life, then it is better to be in the middle of the week. Pierre Dukan recommends Thursday.
  • Product of the year, which is the need to consume every day, as you probably guessed it — oat bran, two and a half tablespoons, so are the mandatory 2 litres of water a day.
  • Hiking walking, at least 30 minutes a day, preferably over a longer period of time.
  • Monitor the status of your health, because such a diet is that is stress for the body. Any pain in the stomach, immediately go to the doctor.

Phase of "consolidation" differs by the presence of Bo'longer terms. If the previous two stages, only 2 conditions, part of the food is allowed to eat, the other not, then here are their dates almost every day.

A nice bonus is that the days when you can eat do not exceed do not exceed your favourite food in any quantity (of feasting) as well as the days when you can eat all the vegetables, including the vegetables with the starch.

Every week on the stage of "consolidation", shall include the days:

  • Egg white;
  • Protein with vegetables;
  • Protein with vegetables + foods with starch;
  • The day when you can eat everything;
  • The other days of protein — vegetable;

I advise to try the following schedule:

  • Monday – protein-vegetable;
  • Tuesday – protein-vegetable products containing starch;
  • Wednesday – protein-vegetable;
  • Thursday – egg white;
  • Friday – you can eat all comfortable when meeting with friends;
  • Saturday – protein-vegetable;
  • Sunday – protein-vegetable (on the second half of the stage – the day when you can eat it all).

For each of these days are allowed a certain food, I try to compile an individual offer.

Proteins day — these days are present in all stages of the diet Dyukana, which contribute to the reduction of excess weight. During the 3 phase, animal protein can be eaten with spices and sauces that are allowed in the 1 phase of the "attack".

In diet protein per day is included:

  • lean meat;
  • bird exception — the goose and the duck;
  • intestines;
  • fish with low fat content;
  • seafood;
  • low-fat milk;
  • eggs (egg yolks 1-2 in the day, proteins in any quantities);

Spices, sauces, mustard, odstřižek salt, sweetener — all that we use to diversify the taste, protein days and not only.

Protein-vegetable day

Like on the day, from the stage of "cruise", apart from all authorized products of the metabolism of the day, these include:

  • paprika apartments apartments, tomato, cucumber;
  • mushrooms;
  • eggplant;
  • cabbage of all kinds;
  • pumpkin;
  • zucchini;
  • radishes;
  • onion;
  • beans;

Limitations in use, as with protein days — no.

In addition, they are allowed:

  • 50 g of bread;
  • 50 g of hard cheese, the minimum and grease;
  • 200 g mctow (exception — bananas, dates, raisins);
  • 1 serving of sheep helena pork.

The menu is expanding and the diet is already becoming not so complicated.

Protein-vegetable day to with products containing starch

Here a distinctive feature is the availability of food with a starch content ( "fast" carbs), is this:

  • 210 gg legumes;
  • 180 year pasta helena noodles from flours is fixed, pills;
  • 140 gg pasta;
  • 130 rice;
  • 200 gg cous cous;
  • 120 gg potatoes baked helena cooked;
  • 100 gg puree;

Carbohydrate food is best eaten in the first half of the day, then be active.

The day you can eat all the

Of course, that is the most enjoyable day, you can eat everything, and even in one of the meals they can drink wine, 1-2 glasses. The rest of the diet of this day is built on the principle of protein — vegetable day.

Food for a day like this, it is necessary to choose in advance, and choose them so as to not just overeat, and to satisfy my desire to eat something forbidden, what you have long wanted to. Just to have everything behind and nothing to achieve, it is not the best idea.

If you are afraid to arrange such days, then you remember that it is not the council, but the rule, which is crucial for the performance.

Phase "Stabilizacja"

Do not underestimate the importance of the final phase of the "Dyukana". "Stabilization" refers to the result achieved, makes re-dial useless moravia weight, it helps to stay slim for the rest of your life.

Guide to the stage of "Stabilization"

  • Daily consumption of three tablespoons of bran;
  • Eliminate overeating;
  • Drink two liters of pure water a day;
  • One day a week should be unloading of:a protein;
  • Move more: walk, ride a bike, rollerblading, working out in the gym;

Diet phase of "Stabilization"

When we came to this stage, our body is already accustomed to dispense with unnecessary his products, which lead its fat deposits accumulate. So the most important thing — it does not come back again the bad food behavior:start to eat sweets, sugar, fast food and other "sarcasm".

Here, appear more than the varied menu, as the main part of the diet, which is to be forwarded, and the destination of this stage — just keep yourself in the required form. The rules are fairly simple:

  • Vegetables eat as much as you want, they do not cause damage to the appearance;
  • Fruit is allowed in one thing, if they are large, for example, apples;
  • If it's a smaller fruit, such as, for example, the mandarins, then you can eat two pieces;
  • Can not eat cheese of the type "Dor blue" and the goat, just low-calorie;
  • Turkey meat, chicken breast, beef — it's a great alternative to bold his species;
  • Milk products with low fat content only, just as well to replace normal milk in which the lactose contains less;
  • Bread, salt, products with starch reduced to a minimum;
  • Don't forget bran: three tablespoons per night;

Typically, at this stage, we were already adjusted to the new system of exclusive exclusive food, the body tuned to the new, healthy wave and more no need to "jam" the stress of the situation and fatigue.

It is true, stick to simple rules in your diet, and you can always stay in shape and shine with beauty.