The name of the doctor-nutritionist Pierre Dukan it is known far beyond the country of his birth. Among its customers there are big stars. More than 15 million people around the world have managed to get rid of excess weight, by using the method Dukan.
The neurologist by profession, Dukan busy feeding problems, when one of his friends, needs help in the fight against obesity. Specially designed diet has given a remarkable result: in just 5 days, eating only protein food and water, the patient downloaded more than two pounds, and in the subsequent 3 and a half days. This marked the beginning of the career of dr. Dukan as a nutritionist. More 30 years of practice only confirmed the efficacy of the invented power supply system.
What is the essence of the Dukan diet? Not only lose weight, but to maintain in the future the weight in the norm. (The absence of most of the other diets: as you allow yourself to "truce", weight is down again assumed, nullifying all efforts.)
Low carb high protein Dukan diet puts no limits on the number of to eat per day food — in this way, you will not tease the sense of hunger or guilt for each ate a piece. However, the menu will have to review and include mostly protein-rich foods, of which you can prepare a tasty and hearty dinner.
The phases of the Dukan diet: 4 steps to perfection the silhouette
In his method of Pierre Dukan offers four consecutive phases (phase), each of which has its own characteristics. The first two phases help you lose weight and return to a normal weight, the third and fourth phases allow to set the effect.
The main products for the Dukan diet:
- Meat: beef, veal, offal, poultry, low-fat bacon;
- Fish and seafood;
- Chicken eggs and quail;
- Low-fat dairy products;
- Cheese tofu.
The list includes 72 of the product, which you can prepare meals. Furthermore, it allowed to flavor dishes with herbs and spices, salt and mustard in moderate quantity. Other food consumed may not be. Every day should drink about 1.5 litres of liquids (water, tea, coffee).
The first phase (phase I) — "the Attack"
The struggle with being overweight begins with "attack". At this stage you can only products rich in protein: they have a complex structure, and for their digestion, the body spent a lot more strength and calories these products contain.
The approximate menu of "Attack" for the day:
- Breakfast: omelette made with the whites of three eggs and skim milk, a slice of fish, tea or coffee.
- Lunch: beef or chicken, boiled or baked with herbs.
- Snack: shrimp, mussels, or other seafood, a slice of cheese.
- Dinner: fish, yogurt, low-fat or yogurt.
During this period, an weight loss of 1.5 – 4 kg.
The second phase — "Cruise"
In this phase (which is often called the "phase alternation") to 72 protein products are added to the 28 types of vegetables, the total amount may be consumed already by 100 different products.
Is not allowed to eat cucumbers, tomatoes, and all vegetables are low-calorie, raw, boiled or baked form, also places on the table should be present in the bran. Excluded are: grains, vegetables, contain a high amount of carbohydrates: for example, potatoes, corn, peas.
You will have the ability to cook meals, not to be limited to a frequency of intake of food or amount — a sort of buffet. The only condition — alternate proteins and vegetables after 3-5 days.
The loss of weight in the second stage is 1 kg a week.
The third phase — "Consolidation"
With the phase of "Consolidation" (which is also sometimes called "Anchor") begins the gradual return to the diet, which has been on a diet. 100 products are added to bread, pasta, potatoes, rice, vegetable oil, fruit (except grapes and bananas), pastries and cakes. Every day is not necessarily need to eat 2-3 tablespoons of bran, oatmeal and 3 teaspoons of honey. One day a week, you should take protein-rich foods.
Approximate menu of the day:
- Breakfast: a Cup of yogurt, or 200 g of cottage cheese, a piece of boiled or baked chicken, a boiled egg, tea.
- Lunch: lean fish, steamed vegetables, tea or coffee.
- Dinner: vegetable soup, grilled meat.
The duration of the phase depends on how many kilos before this, has managed to lose: if 5 kg — 50 days, if 10 kg — 100 days. In addition, for every 10 days will get rid of 1 kilogram.
The fourth phase — "Stabilization"
The final phase of the Dukan diet includes allowed the products of the first phase ("Attack"). As confirmed by the practice of dr. Dukan, complete, the plan is to not only get rid of extra pounds, but helps keep a good shape, as long as you stick with a healthy diet and active lifestyle.
This phase consists of three stages:
- once a week to continue to follow the protein diet (as during the phase of "Attack");
- eat 3 tablespoons of bran oats per day;
- take the stairs instead of the elevators (more walk).
Approximate menu of the day:
- Breakfast: yogurt or a slice of white cheese, 200 g of ham or hard-boiled eggs, coffee or tea.
- Lunch: protein snack — crab sticks (surimi), pate chicken, salmon, or other fish. For dessert, yogurt or white cheese.
- Dinner: similar to breakfast.
Exhaustion during the Dukan diet
Despite the fact that the diet Dukan menu allows you the maximum variety, sometimes women who sit on it, occurs a deviation from the schedule. Very often this happens because of the fact that it is difficult to follow the plan or hunger overtakes where there is the possibility to prepare a pot of permitted food products.
What can you do if it was a failure?
- First of all, do not despair and keep a positive view of things.
- Return to the old regime and renews the diet for a couple of days.
- The next 1-2 days and strictly follow a protein-rich diet.
- Drink more.
- Get enough sleep.
- This happens in the open.
One of the positive features of the Dukan diet — recipes-for her there is a huge amount! So that you can easily cook a variety of delicious, simple dishes in line with a series of food allowed for one or the other phase.
Pros and cons of the Dukan diet
Advantages of Dukan diet:
- the most effective diet;
- is safe and does not cause the state of stress;
- not must pace yourself hunger and calorie counting.
Disadvantages of Dukan diet:
- fruits of the sea for some will seem expensive;
- imbalance in diet can cause a deficiency of vitamins and minerals;
- not suitable for vegetarians.
Dukan diet: being thin is easy!
The results of the Dukan diet met many of the fair half, who could without exhausting fasting to cope with the excessive fullness. Of course, you need to make a certain effort — the magic in the world, there is. But if you want to buy the slender figure of a proven methodology — it might be worth to listen to the many reviews about the Dukan diet! A positive evaluation is given not only women, but nutritionists often recommend this diet to his patients.
Join us and the number of thin women!