Famous Professor Doukhan received, the creation of a unique system of power – the diet Dukan. Developed daily menu allows us to see the first original work of art is the result of a short period of time. Table with ready-made recipes to make every day diet clear and correct.
What and the system of Dukan
It all occurs in 4 stages, the duration of which is determined individually. Protein Thank you from the attack of the first stage, the body metabolism speeds up s s and s trigger the process of destruction of fat mass.
The diet does not imply starvation. The author of the diet is believe that are needed by the body proteins, which make up its Foundation. Carbohydrates And and fats fall under the restrictions that must be followed for more than 3 months.
Principles of Dukan
The principles that form the basis of the diet regime pills that are mandatory throughout the diet and performed daily:
- The diet of the building according to the scale of power;
- Water 1.5 l;
- Oat bran — 4 tablespoons (for drinking water);
- Walking 30 minutes a day;
- Vitamin preparations.
Advantages over other diets
The diet has a number of advantages:
- There is No need for protein food fast so you can eat that always.
- The un immediate result.
- You lose weight quickly.
- Decreases body fat sense in hurting muscle mass.
- Hair have your nails grow strong and grow more and better.
- The result and easily held, thanks to the recommendations of the professionals.
The shortcomings of the system
There are still some drawbacks:
- Not prohibit the freedoms in the volume and frequency of food intake.
- Proteins Eaten in excess can be full of problems with certain organs.
- The total exclusion of fats and carbohydrates.
How long jade diet
The duration of each stage of the diet directly a proportional relationship to the desired weight for fall.
Thus, for example, to lose 10 kg, the first stage will take place in 3 days, respectively, and the second in 50 days, and the third will take up to 100 days. As a increases weight gain and the period of each stage.
Your BMI
The body mass index (BMI) and the main evaluation of the level or presence of excess weight in the body. They say that The Experts correctly by the BMI, calculated as the basis of the subsequent success in the process of weight loss.
The figure of the diet Dukan goes well with a curve of the variation in the weight change in the last six months. Daily menu, a la carte, in turn, implies an adaptation of the excess weight.
The preparatory phase
In the first place you need to limit the salt and sugar from your diet. This will reduce the stress during their complete removal in the first stage. Nutritionists advise to take white bread and pastry. Can be easily replaced by other products.
The un component important, in the water that are close to the analysis. Coffee, soda should be excluded, replacing them with water or simple natural teas. Original works of art of the preparatory phase, and strengthen a fund, that my knowledge on the power system, you need to clean your body.
Phase 1 Of The "Attack"
On the basis of The stage of the diet Ducane adequately fast development of the title.
The menu for each day, a provided by the use of protein products (see table below). Remove the restrictions on their volumes of use. Fp s ca imposes the fats and carbohydrates.
Food Allows
The number of products allowed:
- Teas;
- Sugar substitutes;
- Milk powder 1.5 % — 4 tablespoons;
- Cocoa – does not exceed the 14% fat, 1 tsp;
- Starch – 1 tablespoon;
- Flavors of food;
- Gelatin;
- Wheat bran – 1 tablespoon;
- Leavening agent;
- Bow;
- The lemon in the salt;
- Puppies stock sense fat;
- Cumin;
- The green;
- Vinegar;
- Vanilla;
- Mustard;
- Salt – 0.5 tsp a day;
- Cinnamon.
Products prohibited
And that This should never be on the table:
- Sugar;
- Alcohol;
- Oil;
- Fats;
- Mayonnaise;
- Dairy products 1.5% fat;
- Pastry and sweets;
- Pans of flour.
Sample menu for each day of the week. Table
Offers the most convenient form of the source of the table (see below), clearly state that cover the entire week's worth of rations.
Within the diet there are rules of writing a menu for each day:
- Saved – 1-2 tablespoons
- 1.5 litres of fluid a day.
- Optimal method of cooking food sense to use oils.
- S valid Only uses products!
- Minimisation of salt, spices and sweetener.
Recipes for phase
The following are examples of dishes made with products available
Cutlets "Delicate"
- Minced meat (chicken or rabbit) — 1.5 kg;
- Egg – 2 PCs.;
- Bran – 2 tablespoons;
- Salt, spices.
Slightly salty seasoned meat to form into flatten balls. Dip in eggs and roll in the bran and fry a sense of the oil. As an alternative, you can use a lent of the oven, in the mode "Stewing".
Fish salad
- Fish (preferably red) – 200 g;
- Egg – 2 PCs.;
- The soy Sauce – 50-70 g;
- Salt (for fish when boiling).
Boil the ingredients to cut. Mix and add the vegetables, soy sauce.
Chicken soup"
- Fillet of (chicken) – 1 piece.
- The soy Sauce – 50 g;
- Egg – 1 PC.;
- The green.
In boiling water put cut steaks and the sauce. You can cook the meat, pour in the sugar, raw egg, while constantly stirring. Next, turn off the oven and add the parsley. To insist 1 hour.
Roll an omelette
- Skim milk – 1 tablespoon d'.;
- Egg – 1 PC.;
- Oat bran – 2 tablespoons
- The meat or fish, the for the filling.
Break the egg and milk, add bran. Cook the omelette, turning. Wrap Omelette in the filling. Serve with the sauce.
Cheesecakes "in the Park"
- Low-fat cottage cheese – 250 g;
- Egg – 2 PCs.;
- Bran – 1/2 Cup
- Sweetener and salt to taste.
- Vanilla.
The eggs, cheese and bran kneaded into the dough. A gust add sweetener, salt and vanilla.
Stage 2 Cruises (Alternating)
To replace pure protein dies, comes the phase of alternating them with the vegetables. Vegetables are rich in fiber, therefore, is not limited to the amount.
Food Allows
| Cereals | Oat bran – 4 tablespoons |
| Vegetables | Everything except the starchy. |
| Mushrooms | Mushrooms, boiled or baked. |
| Herbs and spices | There are No restrictions. |
| Dairy products | Low-fat milk. And cottage cheese from processed cheese. |
| Fish and Seafood | The fish of the sea and the river. Fish and seafood: squid, shrimp, mussels, crab, caviar, seafood, oysters, octopus. |
| Meat products | The diet type of meat. Products. |
Products prohibited
Prohibit in the second phase, fall the following products:
- Products with a high content in starch;
- Pasta and cereals;
- And black olives;
- The Corn;
- Bean;
- Beans (any green);
- Fruits: bananas and avocado.
Recipes for phase
Green Soup of broccoli
200-300 g of broccoli or cooked in the chicken broth. Add the salt and the sauce, soy to taste. Beat with a whisk. Serve with mushrooms or fish.
Pancakes made from oat bran
A knead the dough from 250 g of skimmed milk, 4 tablespoons. of Bran and 1 egg of quail. You can cook it in a pan with a minimum of oil.
Chicken with mushrooms cutlets
Mix 250 g of chicken mince, 100 g of chopped mushrooms and 1 egg. To form a flat oval. You can cook in the steam bath or in a lent cooking mode ("quench"). It can be served with soy sauce.
Step 3 Consolidation (Consolidation)
This stage is characterized by a focus on the conservation of the previously achieved results. The weight does not leave.
Diet and becoming more diverse. Dominated by protein plant dies. I allowed 1 holiday food in a week as preparation for the diet.
Food Allows
A list of products acceptable for human consumption, is expanding:
- Juices – 1 tbsp. fresh;
- Olive oil – 1 tablespoon;
- Pasta and cereals: oat bran every day; rice, wheat or pasta once a week;
- Vegetables: all the same as in the previous stage. Potato 1 time a week;
- Mushrooms: or any boiled in the oven;
- Herbs and spices: (see phase Alternation), marjoram;
- And fruits Fruits that dry your affected: raisins, prunes, apricots, apples, plums, pears, apricots, etc.;
- Dairy: low only in fat. Cheese (without solids);
- Fish and Seafood (see the phase of "Alternation");
- Meat products (see phase Alternation).
Products prohibited
Among the dangerous products are those that are common to all stages, and in particular: bananas, dates, mangoes and figs. You can not eat mould cheese, fresh cheese or goat cheese, more than 40% of fat.
Recipes for phase
The curd of apples
En cottage cheese (300 g), add the cut an apples grids. Add the whole wheat flour (50 g).
Mix and create flat cakes. Bake in a lent or cooking in a pan sense to add oil.
Vegetable soup with meatballs
Boil In water or chicken broth add the diced vegetables (potatoes, carrots, broccoli, onions, celery). The Form of Turkey, mince and eggs, meatballs. Add to the soup and you can cook until tender.
Steamed dumplings
For steam cutlets, you will need 300 g of chicken fillet. Dice and add 1 egg, 3 tablespoons of the whole grain and flour. To form patties, and you can cook on the steam until they are cooked..
Phase 4 "Stabilization"
The essence of the last stage and to ensure a smooth transition to the new diet.
For a long time to keep the results, you need to remember recommendations:
- Involve a day of protein supplementation in accordance with the rules of the first phase;
- Lean meats, poultry and fish, non-starchy fruits and vegetables, hard cheeses that do not contain fat dairy;
- The un minimum of salt and sugar.
- Only during 2 times a week can you eat and starch paste.
- A large amount of water and bran.
Food Allows
You can eat almost all foods. Only always, one should always remember the rules, that it is already in the firmly-rooted consciousness.
Products prohibited
Should not be in abundance to include, and sweet starchy foods in your diet, even in this original work of art diet.
Sample menu for each day of the week
| Day | Breakfast | Lunch | Dinner |
| 1 | Cheese cake with jam, and coffee | Vegetable soup, chicken | Steam fish, yogurt |
| 2 | Yogurt with strawberries, tea | Stir fried meat and vegetables garnish | Buckwheat porridge chicken breast with |
| 3 | Sandwiches of ham and cheese), coffee | Soup, fish, salad | Roast (lean pork) |
| 4 (protein) | Cottage cheese with dried fruit and nuts, tea | Ribs Chicken on the grill | Oven baked battered fish and vegetables and cut |
| 5 | Semolina, yogurt | Steam cutlets with fresh vegetables | Spaghetti in soy sauce with cauliflower |
| 6 | Casserole Cheese with minced meat (beef), dried chicory drink | Vegetable soup with meat | Salad with vegetables boiled and seafood |
| 7 | Rice porridge and fruit, tea | Lasagna of veal with vegetables | Vegetable salad, yogurt |
Recipes for phase
Lasagna of veal with vegetables
You will need the sheets lasagne I've stuffed. Place two layers of leaves from the minced meat with tomato sauce and broccoli. Lubricated mayonnaise with cheese and crumbs.
You can optionally add other vegetables. For example, the cauliflower or the zucchini. Bake in the oven until they are cooked..
Casserole with cheese and the sausage
A change of the beaten eggs (3 pieces) with cheese chips and sausages. The base of casseroles you can make the pasta. Mix all the copper and multivarka in the "baking".
More recipes Pierre Dukan
Puff pastry salad of mushrooms (for 3 phase)
- Skewer of mushrooms;
- Carrots;
- Bow;
- All;
- Hard boiled eggs;
- Du mayonnaise.
Separately and fry cut onion, mushrooms carrots. Rack clares and yolks separately on a large grater. Mix with mayonnaise all. Assemble the salad in layers: the onion, the mushrooms, the carrots, the clares of an egg, the egg yolks. All the layers, except the top, fluff with mayonnaise.
Beef-Vietnamese (for phase 2a)
- beef steak – 350 g;
- the sauce soya and the oyster – 30 g;
- garlic – 4 big d';
- ginger – 1peça;
- and pepper cilantro for a burst.
Cilantro needs to be cut, and grate the ginger. Marinate for 30 minutes, beef in a oyster and soy sauce with pepper, a gift and the ginger. The meat with the sauce and all the fins of human towers at a high temperature.
Cookies oat Dukan (for 1st stage)
- egg – 4 Pcs.;
- wheat bran – 2 tablespoons;
- oat bran 4 tablespoons;
- sweetener liquid – 0.5 tsp.;
- vanilla flavor – 20 drops.
Proteins separated from the yolks, mix bran, flavoring, and sweetener. Pre-heat the oven to 180 degrees. Beaten egg whites combine with the yolks. Bake in the oven for 20 min.
Chicken salad and mushrooms (stage 4)
- chicken quarters – 4 Pc.;
- mushrooms – 350 gr.;
- mustard – 2 tablespoons;
- low fat yogurt — 250 gr.;
- apples – 3 Pc.;
- chile;
- cilantro (or other herbs);
Chop the meat boiled. Cut and braised mushrooms. Mix the yogurt and mustard, add to the salad. Sprinkle the herbs.
Weight monitoring and what to do if there is not the weight disappears
At certain times of weight can be left out. This may be due to the fact that some vegetables retain water in the body. It is necessary to reduce the consumption of salt. And, at the same time, the scarcity of water can affect the metabolism, which leads to the delay weight.
You must stick to the drinking regime. Do not abuse the validity of products. Not be more appetite, it will slow down the metabolism. To adhere to the mandatory regime of activity.
Detail of the diet
And the following days original work of art violation of the diet, again to make the protein in accordance with the table from the daily menu. Body Because it needs 1-2 days to resume the process of weight reduction.
Dietitians advice to Help for weight loss in the diet Dukan
- For a snack — only protein-rich foods.
- The white flour and sugar is banned.
- More water, teas and decoctions.
- The use of vitamin complexes.
- Natural fruits and vegetables.
Contraindications
Despite the effectiveness and balance of the diet, there are a number of contraindications:
- The renal disease.
- The dysfunction vascular.
- Problems with the heart.
- Diseases of the gastrointestinal tract.
- Diseases of the liver.