Dietitologist Pierre Dukan developed a diet for weight loss based on his 40 -year practice, which gained popularity in both public and famous celebrities, for example, Duchess of Cambridge and Jennifer Lopez. Dukeon avoids lots of or phase diet. In each stage, it should be used in menu permissible products that not only contribute to weight loss, but also to maintain a lifetime result.Basic rules of diet
The following principles of Duchaon's diet were the following principles:>Decrease in daily calorie content is useless.>The doctor claims that a decrease in daily calorie content during a diet gives a small result. Returning to the normal diet, the weight of renunciation will immediately return. According to Dukeon, only those products that do not accumulate in your menu should be used on your menu.Ban on the number of consumed products is not effective.>Dukeon diet is an antipode of monodiatal. To feel complete during the day, any quantity of menu is allowed to be used in 100 permitted products. Daily use of oat bran>- Need. Pierre Dukan's statement that the oat bran can be saturated quickly, remove toxins and toxins from the body. Every day you should eat 1. 5-3 tablespoons bran, drink it in abundance with water.You cannot do without physical activity.>Without the diet, without physical activity, you can reach the point of "not burnt kilogram" when you stop weight. With physical exertion, the body works differently. According to Dukeon's diet, it is necessary to make long walks daily, morning exercise, play sports or fitness several times a week, and should not use lift.According to Dukeon's diet rules, 4 main stages should be seen:>Phase attack
Dukeon's diet "attack" is a very first and effective stage, which provides hard restrictions on the menu. Its main goal is to burn accumulated fat in the body. This is done by consuming protein products especially with minimal fat.
The consumption of protein foods by dukeon diet contributes to rapid saturation, therefore, the amount of a part of a meal will decrease. The body spends more energy on the excavation of protein, as it is obtained from it, resulting in excess weight quickly. It is in the phase of the "attack" of the diet of the dukeon that is a sharp weight lower, which according to the doctor himself, inspires the front stages.
Before observing the diet of Dux, it must be clearly definedStep "Attack" phase>, This is determined based on the number of additional pounds:5 kg = up to 3 days;>10 kg = up to 4 days;>15 kg = up to 5 days;>20 kg = up to 6 days;>More than 30 kg = 7 days.>During the compliance of Dukan's diet "attack", it is necessary to follow the following rules:>Include the use of 1. 5 stips of oat bran in the daily menu, drinking them with water abundantly. With personal intolerance, you can replace the bran with a type of grain. It is necessary to drink at least 1. 5 liters of pure water per day without gas. Morning exercise is recommended. During the diet, it is mandatory to travel hiking in fresh air for less than 20 minutes in fresh air.
Products allowed
Dyukan's diet "attack" - permissible product:>Lentan Meat: Veal, Horsmanman, Beef, Pork (6% Fat), Rabbit;Birds (except ducks and swans, eaten for food without skin): chicken, turkey, quail;Offlers: kidneys, liver, tongue, lungs;Ham (more than 4% fat content, consumed without skin);Fish in any form: raw, ripe, canned, fried, bang;Seafood;Quail and chicken eggs: unlimited amounts of protein, not more than 2 pcs per day;Dairy and dairy products with minimal percentage of fat content with less or less percent;Natural Yogurt;Crab sticks (not more than 7 pcs in a meal).In the "attack" phase, they are allowed as a additive on the diet of Ducon: >Olives, vegetables or rapeseed oils (1 stable per day);Lemon juice;Tomato paste (2 tablespoons per day);Apple, soy, bucket vinegar;Herbs and spices: Carave seeds, thyme, rosemary;Onion;Baking powder of flour, gelatin and yeast in preparation for dishes;Cornson in the form of a snack (2 pcs a day);Chinese options.It is recommended to drink herbal, black and green tea, berries, tincture, coffee, while observing the diet of Dukeon, but without sugar during the day. The amount of salt used should be minimized.
Menu for every day
Dukean diet - menu for each for phase attack (breakfast, lunch, lunch, dinner):>monday:>cottage cheese;Roll meat with eggs;Kefir;Boiled chicken breast.Tuesday:>Omelette;Rabbit in tomato sauce;Kefir;Drado in a lemon grilled sauce.Wednesday:>2 hard -updated eggs;Beef steak with mustard;Milk;seafood cocktail.Thursday:>Sirniki;Cook trout in oven;Natural yogurt;Turkey in creamy sauce.Friday:>Curd casserole;Sturgeon ear;Soft egg;Tomato was made of wheel in sauce.Saturday:>Thigh;chicken soup;Kefir;Cook in salmon oven.sunday:>Ham with Ham;Slightly salty herring;Milk;Drive with beef.Option phaseAccording to the diet of Dukeon in the "optional" phase, reputed results are achieved. It is the main platform to lose weight. Its duration is determined by loss of additional weight, that is, when the desired result is obtained, the "option" phase is eliminated according to the diet of Dukeon. At this stage, in the menu, in addition to protein products, the fiber rich vegetables and herbs are inserted.
You can use allowed vegetables in both cheese and prepared form. However, they are allowed in the Duchan diet menu at this stage not every day. It should be alternatively with those days of protein (according to the "attack" phase) when vegetables and herbs are allowed on the menu.
Protein day option with mixed>Ducon's diet is determined based on the desired loss of additional weight from:Up to 10 kg = 1/1>Up to 20 kg = 2/2>30 kg or more = 5/5>According to Dukeon's diet, in the "optional" phase, it is necessary to increase the daily consumption of oatmeal branch to 2 tablespoons. According to individual signs, they can be replaced with wheat bran or a type of grain, ground on water. The use of pure water up to 2 liters per day increases. Physical activity should also be high. According to Dukeon's diet, it is necessary to walk in fresh air at least 30 minutes a day during the "optional" phase. Do not forget about morning practice for early achievement of the desired result of weight loss.
What is possible, what cannot be eaten?
What can be eaten at the stage of the option according to the dukeen system:>All protein products acceptable in the "attack" phase;All spices and additives included in the "attack" phase menu;Vegetables and greens: cucumbers, tomatoes, bell chili, pumpkin, asparagus, spinach, parsley, salad, cabbage, radish, orthodox, zucchini, brinjal, onion and on -legal, celery, patch bean, beat, carrots;1 ugly apple per day;mushroom.An important nuances of the "option" of the diet of the Dukeon are an important nuances that can be mixed arbitrarily in the first stage, and only two types per day can be selected from the extra.
In phase "Alternation" by Duchaon's diet, the following products should be excluded from the menu:>Fatty meat and poultry (duck, swan); Smooth dairy and dairy products;Potatoes, peas, beans, corn, lentils;Avocados, olives, olives;Grain, pasta and bakery products (with the exception of 2 pieces of rye bread per day);Baking, Sweet Desert, Chocolate;Sugar;Mayonnaise.Menu according to day
Alternative phase - menu on Dukeon's diet (breakfast, lunch, lunch, dinner):>monday:>Omelette;Ear from trout;Milk;Rabbit in sour cream sauce.Tuesday:>Ovary in French;Chicken Cream-Supa;Cucumber, tomato;beef steak. White cabbage salad.Wednesday:>cottage cheese. Apple;seafood cocktail;hard boiled egg;Different from wheel.Thursday:>buckwheat porridge;Tom Yam Soup with shrimp;Kefir;Student with Turkish vegetables.Friday:>Natural yogurt;Boiled chicken breast; Thigh;A little salty salmon.Saturday:>Cucumber roll;Boors with meat;Natural yogurt;Mackel stuffed with vegetables in the oven.sunday:>Sirniki;Beef Cutlets;Kefir;fish soup.Fixing phase
Stag>This is a gradual exhaust from the diet. At the same time, a person continues to lose weight, but not so deeply, about 400 grams per week. The duration of this phase is calculated individually, which depends on the renunciation, based on the principle of 1 kg of fallen weight before 10 days of "consolidation". For example, for a person who has lost 6 kg, the duration of the "consolidation" phase should be 60 days.Dukeon diet menu spreads to the "consolidation" phase:>Sweet fruits are not added with the exception of bananas, cherries and grapes. But permissible daily part of permissible fruits should not exceed the size of the middle apple. It is allowed to introduce 6% cheese in the diet.Twice a week you can use potatoes, rice, pasta, peas, beans and legumes on the menu.At this stage, the daily criterion of 3 tablespoons of oatmeal bran increases from Duchan's diet. Clean water without gas should be drunk at least 1. 5-2 liters per day.It is necessary to travel hiking for 30 to 60 minutes a day, inspecting physical activity, engaging in charging or fitness.
A specialty of "consolidation" phase is Duchan diet so -called"Feasts">, These are food when it allows to eat everything that pleases the soul and stomach. They are arranged once a week and only on one meal, for example, for lunch. In addition, on the diet of Duchan, a fasting day should be performed once a week - protein. That is, according to the "attack" phase, using protein products especially in the menu.List of recommended products
Diet products allowed to be duned in the consolidation phase:>All protein products are allowed in the "attack" phase;All vegetables, additives and spices are allowed in the "consolidation" phase;Sour and sweet and sour fruits: oranges, tangerin, grapes, apples, kiwi, pear;Jamun: Watermelon and watermelon not more than 400 grams per day;Rice, potatoes, corn, peas, pasta, starch -upades 2 times a week;Paneer of 6% fat content does not exceed 40 grams per day;Honey - 3 tablespoons per day;2 slices of bread.Detailed menu
Dyukan's diet - Menu in consolidation stage (breakfast, lunch, lunch, dinner):>monday:>Oatmeal with honey;Chicken soup with noodles;orange;Meat in French. Salad "Vitamin".Tuesday:>Oomelet with ham and cheese;Boors with meat;Mandarin, Kiwi;Pilaf with beef. Cucumbers, tomatoes, Bulgarian pepper.Wednesday:>Sirniki; Pelia with seafood;Apple;Stuffed with prunes in Turkish oven.Thursday:>Cheese with honey;Meat HodgePose;Cucumber, spinach;Fillchicken liver. Carrot Salad.Friday:>2 hard -updated eggs;"Dawat" -Everything we want according to Duchan's diet;Kefir;Soup "Tom-Yam" with seafood.Saturday:>Natural yogurt;Seafood;Kefir;Tilt by chops.sunday:>Curd casserole;Ear from sturgeon;Grape;Pasta with Paneer and Ham. Green.Stabilization phase
Dukeon diet stabilization phase is the rules of food behavior that should be followed for a lifetime to maintain the results to lose weight and do not gain overweight in the future.
According to Dukeon's diet, you should follow the basic 4 principles in the "stabilization" phase:>
