The most effective way of losing weight is a the diet Dukan

The doctor-nutritionist Pierre Dukan developed a diet for weight loss, based on his 40 years of experience, they have become more popular as it is in large masses, and from the school, for example, the duchess of Cambridge, and Jennifer Lopez. Lot the the diet Dukan prevents hunger strike. At each step, it has to be used in the menu products are allowed, which helps not only to lose weight, but to maintain the results achieved in the course of a lifetime.

Pierre Dukan

The basic rules of the diet Dukan

On the basis of the diet Dukan were formed on the following principles:

The reduction in daily calories to useless. The physician stated that the reduction in daily calories for a diet that gives you results in a short time. Coming back to the series of the dietary to reset the weight will come back immediately back to them. According to Dukan, it should be taken on their menu those foods that you don't allow it to accumulate.

The limitation on the number of products that are consumed in an efficient manner. The diet Dukan is the antipode of mono-diet. You can use the menu of 100 different products is permitted in any amount to feel satiated during the day.

The daily use of bran and oats — is a necessity. The statement by Pierre Dukan, which is the oat bran allows you to quickly watch, we derive the toxins, and the toxins from the body. Every day you should be drinking between 1.5 and 3 tablespoons of bran, plenty of water.

No physical exercise is necessary. Without physical activity, adhering to a diet, you can hike up to the point of "don't burn down in weight, when the weight is dropped. During the exercise, the body works in a different way. According to the diet Dukan a daily basis, the need to go for long walks, preferably, to do morning exercises, play sports and do gymnastics several times a week, so as not to use the elevator.

In accordance with the rules of the diet Dukan you must abide by the 4 primary steps:

In The Attack Phase

The diet of Dukan "Attack", the first and most effective stage, including restrictions on the menu. Its main purpose is to burn the accumulation of fat in the body. This is achieved through the use of a menu exclusively of the products of the protein with a minimal amount of fat.

The consumption of the products of protein in the diet Dukan makes it easy to quickly saturation, therefore, the amount of servings in a meal, you go to the bottom. In the digestion of proteins, the body spends more energy than it receives from it, causing a excess weight that is quickly coming to an end. It is the time of "the Attack of diet Dukan there is a significant weight loss, according to the doctor will motivate you to new levels.

Prior to adhering to the diet Dukan you must clearly define the duration of an "Attack". It is to be determined on the basis of the amount of extra pounds: Up to 5 kg = 3 days; Up to 10 kg) - up = 4 days; Up to 15 kg) = 5 days;and Up to 20 lbs = 6 days; Up to 30 kg is 7 days.

The Diet Of Dukan

During the period of the "Assault" on the the diet Dukan it is necessary to adhere to the following rules:

Includes the menu, daily consumption of 1.5 tablespoons of oat bran, plenty of water. When the intolerance, the individual can replace the bran of the buckwheat. You should drink at least 1.5 liters of water without gas per day. It is recommended to do exercise in the morning. During the diet, necessarily, to go for walks in the open air, for at least 20 minutes a day.

The allowed products

The diet of Dukan "Attack" — enabled products:

  • Lean cuts of meat: beef, horse meat, beef, beef, beef, and pork (6% of total fat), and rabbit;
  • The bird (except for the duck and goose, it can be eaten without skin): chicken, turkey, quail;
  • The flesh of the organs: kidneys, liver, tongue, lungs;
  • Ham, (no more than 4 per cent of fat, which is used without the skin);
  • Fish in any form: raw, cooked, canned, deep-fried, in a pair, and
  • The fruits of the sea.
  • The eggs of the quail and chicken: the protein in unlimited amounts, with the yolk, not more than 2 units per day;and
  • Without fat or with a minimum percentage of fat in milk and milk products;
  • The natural, yogurt;
  • Crab sticks (no more than 7 units per meal).

As a supplementation of the diet Dukan at the stage of the "Attack" is allowed to:

  • Olive oil, vegetable oil, or canola oil (1 tbsp per day).
  • The juice of a lemon;
  • Tomato pasta (2 tbsp-tablespoon per day).
  • Tart apples, soy sauce, vinegar, balsamic;
  • Herbs and spices: cumin, thyme, rosemary;
  • Is the onion;
  • The baking soda test, gelatine and yeast in the preparation of the food;
  • Pickled cucumbers as snacks, 2 bags per day).
  • The surrogates of the mass.

By following the diet Dukan it is recommended that during the day, drink herbal teas, black and green, the juice of the fruit, and drinks, cup of coffee, but without the bulk. The amount of consumed salt should be reduced to a minimum.

A set menu for each day

Diet Dukan menu at each and every stage of the Attack (for breakfast, lunch, afternoon snack, and dinner): Monday-Friday:

  • Cottage cheese;
  • Meat pie with an egg;
  • Kefir;
  • Corn, cooked chicken breast.

Tuesday:

  • I;
  • The rabbit in tomato sauce;
  • Kefir;
  • Golden in a lemon sauce and grilled.

Wednesday:

  • 2 hard-boiled eggs;
  • The piece of beef with a mustard seed;
  • Milk;
  • The cocktail of the fruits of the sea.

As part of the exhibition

  • Cheesecakes;
  • The trout cooked in the oven;and
  • Yogurt;
  • Stewed turkey breast in a sauce of sour cream.

Friday:

  • Cheese, sauce pan;
  • The ear, of those of the sturgeon;
  • Egg, soft,
  • Medallions of veal in a tomato sauce.

Saturday:

  • Ham;
  • The broth of the chicken;
  • Kefir;
  • The salmon is baked in the oven.

Sunday:

  • Scrambled eggs with ham);
  • Salted herring;
  • Milk;
  • A pair of grain-fed beef.

The Phase Rotation

Meat loaf with eggs

The diet Dukan the phase of the "Deconstruction" is to be achieved, the results that you want. This is the most important step in your weight loss. The length of which is determined by the loss in weight, t. e. when the desired outcome has been reached, then the "Spanning" in line with the diet Dukan it is completed. At this point, in the menu, but the protein is introduced into legumes, and vegetables, which are rich in fiber.

Eat vegetables that are allowed on the cheese, and the like as a finished product. However, they are allowed on the diet menu Dukan at this stage, it is not the whole of the day. It should be switched back solely protein days (depending on the stage of the "Attack"), the day when you are allowed vegetables.

The alternation of protein-a mix of diet Dukan is to be determined on the basis of the desired loss of excess weight Up to 10 kg = 1/1 , Up to 20 kg = 2/2 For a 30-kg = 5/5

The diet Dukan the phase of "Spanning" the need to increase the diameter of the the rate of consumption of oat bran to 2 tbsp. spoons. Individually, in the testimony, you can replace the bran, of-wheat, or buckwheat, Zavarenovamente in the water. Increase the intake of water is 2 litres a day. The physical load must also be increased. The diet Dukan it is necessary to make a trip to the open air for at least 30 minutes per day during the period of Switching". Don't forget to take the morning fast-charge to achieve the desired result is weight loss.

It can be, what you can't eat?

What can you eat on phase Rotation of a system with Dukan:

  • All of the foods that are rich in protein, which is valid during the phase of "Attack";
  • All of the spices and the additives that are included in the phase of "Attack";
  • Vegetables: cucumber, tomato, Bulgarian pepper, squash, asparagus, spinach, parsley, romaine lettuce, green cabbage, turnip greens, zucchini, eggplant, leek, onion, celeriac (celery root), comtRockaway beans, beets, carrots;
  • 1 becomethe an apple a day;
  • All types of mushrooms.

The important nuance, the phase of "Spanning" the diet Dukan it is that you are allowed in the first phase of the high protein foods you can mix it in randomly, but from the extra to choose only two kinds of diameter are available.

At the stage of the "Striping" of the diet Dukan it, you must delete it from the menu, all of the following:

  • The fat from the beef and poultry (duck, goose);
  • The fatty acids of milk and dairy products;
  • Potatoes, green peas, lima beans, corn, and lentils;
  • Avocado, olive oil and olives;
  • Cereals, pasta, and baked goods (except for the 2 slices of rye bread in a day).
  • Cakes, pastries, desserts, and chocolate;
  • The new
  • Mayonnaise.

The Menu for the week

The phase of the Rotation of the menu of days of the diet Dukan breakfast, lunch, afternoon snack, and dinner): Monday-Friday:

  • I;
  • In the ear of the brown trout;
  • Milk;
  • The rabbit in the sauce with the cream.

Tuesday:

  • Scrambled eggs in French
  • The cream-of-soup, chicken;
  • Cucumber, tomatoes;
  • The steak of grain-fed beef. A salad of red cabbage.

Wednesday:

  • Cottage cheese. Apple;
  • The cocktail of the fruits of the sea.
  • A hard-boiled egg;
  • Pork and veal.

As part of the exhibition

  • Porridge made of wheat, and
  • Soup Tom Yum" shrimp;
  • Kefir;
  • Turkey stew with vegetables.

Friday:

  • Yogurt;
  • Chicken breast of the pair, and
  • Ham;
  • The savory salmon.

Saturday:

  • The cucumber roll;
  • The soup with the flesh.
  • Yogurt;
  • Beautiful, and filled with the vegetables on the baking sheet.

Sunday:

  • Cheesecakes;
  • Meat patties;
  • Kefir;
  • Soup, fish and meat.
Cucumber roll

The Phase Of The Clamping Of The

In the deployment phase of the system, Dukan 's phase out of the diet. When you do this, the man continues to lose weight, but it is not so heavy, about 400 grams per week. It is calculated as the duration of the phase of the individually, depending on the disposal of extra kilos, on the basis of 1 kg is lifted above the weight of 10 days with the "fix". For example, a person who has lost 6 kilos for the duration of the phase of the "fix" should be that of a 60-day period.

Diet Menu Dukan it expands into a new phase of the "fix":

  • They are added, they are not the sweet of the fruit, except for bananas, cherries, and grapes. The ability of a daily dose of the permissions of the fruit, which must not exceed the average size of a new home.
  • It is allowed to enter into the diet of 6% from the cheese-making.
  • Twice a week, it can be used in the menu, and potatoes, rice, pasta, peas, beans, and legumes.
  • At this stage of the diet Dukan it increases the diameter of the standard oat bran to 3 tbsp. The water is sparkling, it's worth it to drink at least 1.5-2 litres per day.

You need to look for the physical cause of the load on the edge of the gym, go for long walks for about 30 to 60 minutes a day.

A characteristic of a phase of "Consolidation" of the diet Dukan are the so-called "parties". This is the type of meal, when allowed to eat all the soul, and the stomach lining, anywhere you go. They are held once a week, and just in time for a meal, for example, at the time, if you ask me. Also the diet Dukan it necessarily has to be done once a week, a day of fasting for the protein. That is, the menu is exclusively in the food-rich in protein, depending on the stage of the "Attack."

The list of recommended products

Allowed to products products over the the diet Dukan in a phase of consolidation.

  • All of the foods that are rich in protein are allowed in the phase of "Attack";
  • All of the vegetables, add-ins and spices, which is valid during the period of the "fix";
  • Acidic and sour-sweet fruits, orange, tangerine, grapefruit, apples, kiwi, pears,;
  • Fruit: cantaloupe and watermelon-not more than 400 g per day;
  • Rice, potatoes, corn, beans, sugar, macaroni products, cereal 2 times a week.
  • Cheese 6% fat, 40 gr / day.
  • Honey — 3 tablespoons per day;
  • 2 slices of bread.

Switch

Diet Dukan menu it is in the stage of Consolidation (breakfast, lunch, afternoon snack, and dinner): Monday-Friday:

  • Oatmeal and honey;
  • Chicken soup with noodles;
  • Orange
  • The meat in the French language. Salad "Vitamin".

Tuesday:

  • Scrambled eggs with ham and cheese;
  • The soup with the flesh.
  • Mandarin oranges, kiwi fruit;
  • The risotto with the meat. The cucumber, the tomato, the Bulgarian pepper.

Wednesday:

  • Cheesecakes;
  • Paella with seafood in the sea.
  • Apple;
  • Stuffed turkey with prunes in the oven.

As part of the exhibition

  • Cottage cheese with honey;
  • The meat of salsola;
  • Cucumber, baby spinach;
  • Mashed potatoes. The liver of the chicken. A salad of carrot.
Soup Tom Yum

Friday:

  • 2 hard-boiled eggs;
  • "The party," eating all that we want to in accordance with the diet Dukan;
  • Kefir;
  • The soup, Tom Yum," the fruit of the sea.

Saturday:

  • Yogurt;
  • The fruits of the sea.
  • Kefir;
  • The beef cutlets.

Sunday:

  • Cheese, sauce pan;
  • The ear, of those of the sturgeon;
  • Drain well;
  • Pasta with ham and cheese. Green.

In The Stabilizing Phase

In the Stabilization phase of the diet Dukan is a rule-of-eating, you will need to comply with in the course of your entire life in order to save the achieved weight and weight gain in the future.

The diet Dukan you must follow the 4 major principles in the phase of "Stabilization":

  • Consume 3 tablespoons of oat bran and drink at least 1.5 to 2 litres non-carbonated water a day;
  • Special attention should be paid to their physical activity, avoid elevators, go for walks everyday for at least 30 minutes to exercise in the morning, doing exercise,
  • Once a week, take protein, a day of fasting in accordance with the phase of "Attack";
  • Include it in your daily diet, all of their products, and eating according to the phase of the "fix". The fruit is preferred to be consumed from the menu in the first half of the day.

The diet Dukan the phase of "Stabilization" — this is not a limitation, but rather a way of life. Don't worry about the holidays, when the desire to eat all the delicious food, but what can you do not have the luxury to "party". The next day, after the feast in the belly", be sure to organize the protein in an "Attack" to avoid a set of excess weight.

Permitted and prohibited products

The allowed products for the system of Dukan in the Stabilizing phase:

  • Lean meats (beef, veal, horse meat, pork, 6% rabbit);
  • Meat and poultry: chicken, turkey (without the skin);
  • All of the varieties of fish in any of the variations of the cooking;
  • Low-fat milk and milk products;
  • The fruits of the sea.
  • The by-products;
  • Ham, lean, without skin,
  • The chicken and the egg of a quail;
  • All of the vegetables (the potatoes and beans, the menu, for not more than 2 times per week);
  • Fresh fruits (except cherries, bananas and grapes) is consumed, preferably, in the first half of the day;
  • Honey, 3 teaspoons a day;
  • Sliced bread (2 slices per day), pasta,
  • The lemon and the juice of a lemon;
  • Cocoa;
  • Mushrooms;
  • Ketchup, the tomato paste (2 tbsp-tablespoon per day, adjika;
  • The spices and additives (parsley, cilantro, ginger, cumin, black pepper);
  • The jell-o, baking powder, dough, baking powder;
  • Vegetable oil, olive oil, olive oil;
  • Tea, coffee, herbal teas and herbal blends with no pasta.
The Norwegian soup with salmon

The Menu

The Menu for the Stabilizing phase in the diet of the Dukan breakfast, lunch, afternoon snack, and dinner): Monday-Friday:

  • Butter & bread pudding;
  • The Norwegian soup with salmon;
  • Drain well;
  • A vegetable stew from turkey.

Tuesday:

  • Scrambled eggs. Chinese (mandarin);
  • Solution. The liver of the cod;
  • Kefir;
  • Mashed potatoes. Salted or pickled herring. A salad of savoy cabbage.

Wednesday:

  • Rice porridge with milk;
  • The highlight of the cream of meat;
  • Ham;
  • It was stuffed with fish. A salad of fresh vegetables.

As part of the exhibition

  • The egg soft. Pear;
  • The ear of the staff of the fish;
  • Kefir;
  • The piece of meat with the mustard.

Friday:

  • For the granola. Orange
  • Hash. The fillets from the fish;
  • Kefir;
  • The spaghetti with the sauce on the side.

Saturday:

  • It is. Apple;
  • "The party," eating all that we want to in accordance with the diet Dukan;
  • Ham;
  • The vinaigrette. Fillet of pollock.

Sunday:

  • Cheesecakes;
  • The soup with the flesh.
  • Drain well;
  • The breast of the chicken. The green beans in a sauce with sour cream.