This diet works faster than others and is completely safe for the body. Products that can always be eaten - only natural.
Dukan's diet
The diet is good because you can eat the unlimited amount of food allowed. This makes it possible to escape from the feeling of hunger, which is very important for many. Thanks to the large assortment of products recommended for consumption, it is quite easy to create a varied and delicious menu.
The only drawback is the high cost of the products offered, although you can choose a detailed menu for different segments of the population. There may also be a lack of certain vitamins, but this can be easily eliminated by taking various vitamin complexes. The result is literally visible in the first few days. Excess weight quickly disappears due to the fact that fat is burned and muscle mass remains. The skin, nails and hair are in good condition.
Stages
The process of losing weight on this diet involves four stages:
- "Attack. "
- "Alternation. "
- "Fixation. "
- "Stabilization. "
The time allotted for the first three stages directly depends on how many kilograms of excess weight you need to lose.
ᲛImportant! At the "attack" stage you can eat only protein foods and no other. The further range will increase. In the second stage vegetables are added, in the third - fruits.
But there are rules to follow at all four stages.
- Every day you should drink about one and a half liters of carbonated drinking water, serve three tablespoons of oat bran.
- It is recommended to completely exclude oil, fat and mayonnaise from the usual menu.
- Products should be boiled, baked, fried or with a special non-stick coating on the pan, without adding fat.
- Daily walks in the fresh air are also recommended.
"Attack"
This is the first step in the Dukan diet. Duration ranges from three to ten days. The number of days is determined by the weight you are going to lose. So, for example, to lose about 30 kg for the attack phase, the duration should be about ten days. During an attack, the body receives a huge dose of protein, as a result of which the metabolism is accelerated and the fat disappears very quickly.
You can eat: lean beef, lean chicken, fish, liver, boiled eggs, rabbit, mussels, shrimp, squid, crab and low-fat dairy products.
It is not allowed to use:
- Plant products;
- Pork and mutton;
- Sauces, ketchup and mustard.
At this point it is very important not to forget the liquid and drink the right amount.
It is recommended to eat when you want and not to limit the quantity. At the beginning of the stage, people often experience mild discomfort. In this case, you should avoid strenuous physical activity.
"Alternation"
At this point, protein products replace protein-vegetables. The number of alternating days, as well as the attack phase, depends on the weight lost. In this case the sequence should not exceed five days of protein and the same amount of protein and vegetables. And at the stage of alternating so many days, you have to be very careful.
ᲛImportant! Dr. Dukan considers the most optimal sequence to be 1: 1.
- You can not eat potatoes, avocados, corn and all legumes.
- Consumption of grains and all kinds of grains is also prohibited.
It is recommended to cook vegetables, bake them or just eat them raw. It is important to note only that unlike protein foods, vegetables can be eaten in limited quantities. Salads should be mixed with low-fat yogurt or kefir, sometimes with balsamic vinegar.
It is absolutely normal that the weight goes a little slower than in the first stage, but there is no harm to the body. Such weight loss is safe and stable.
"Fixation"
Almost everything is clear from the name of the scene. There is a consolidation of all the results that have already been achieved during the diet period. Calculating duration is easy for anyone on a diet. Ten days of fixation are required for each kilogram that goes into the first two stages.
It is allowed to add one fruit and a small piece of low-fat cheese to the ration. The importance of this stage can hardly be overstated, as often during the consolidation period people regain all the kilograms that were lost in the previous stages. It happens that relaxed, weight loss returns to their previous eating habits.
The period is difficult due to the fact that the feeling of constant hunger intensifies, fatigue increases and there is a great sensitivity to the cold. But all these symptoms disappear as soon as the person stops at the appointed time.
ᲛImportant! In the third stage it is nice to have two days a week when you are allowed to enjoy almost everything you want.
There are a number of rules you just have to follow.
- It is necessary to correctly calculate the duration of the entire period of consolidation. You can eat protein and vegetable products as much as you want and in unlimited quantities.
- It is worth leaving one day a week when you only need to eat protein foods. It is very important to eat previously forbidden foods in small portions, to get used to this amount and beyond.
- Potatoes and pasta are perfect for this stage, which goes well with tomatoes and onions.
"Stabilization"
The body has already got used to the new weight, has gone through a period of adaptation and has stopped trying to regain the lost kilograms. At this stage, the main thing is to get used to the simple rules of nutrition, which we must now constantly follow. After a long diet, it is not difficult to do so.
It is worth deciding one day for protein products. Just pick any day of the week and make it a rule to have only protein on this day. Reduce consumption of fish and fruits, potatoes are recommended no more than twice a week. Of course, do not forget about sports. It will never be superfluous.
What to eat
Your doctor has prescribed a hundred foods that you are allowed to eat during a protein diet. It contained 72 protein products containing protein and 28 vegetables with large amounts of carbohydrates. Oat bran is neither one nor the other. But their use is important in the opinion of the doctor.
From poultry you can eat turkey, seabirds, chickens, game, quail and pigeons. The assortment of permitted fish is also very diverse. Dried and smoked fish can be absolutely any.
Allowed seafood: squid, crabs, lobsters, crab sticks, mussels, shrimps, crabs, lobsters, hedgehogs and cuticles.
Vegetables:
- Leeks, onions.
- Forest mushrooms.
- Almost all types of cabbage.
- Green beans, spinach.
- Celery, sour, dill.
- Eggplant and carrots.
- Tomatoes, cucumbers, zucchini.
- Bullock, Bullock.
- Beetroot, pumpkin.
- Sweet pepper, zucchini.
Protein diet according to Dukan's menu for a week. Stage "Attack"
- Დroom 1.
- Breakfast. An omelet made from a few eggs and four tablespoons of skim milk. A portion of green tea or coffee. A few slices of absolutely lean ham.
- Dinner. Vietnamese beef. Homemade low-fat yogurt.
- Afternoon tea. Ხაჭო. A cup of green tea.
- Dinner. Chicken cooked with garlic. Cooked shrimp.
- Day 2
- Breakfast. Oatmeal with milk without fat. A cup of coffee or green tea.
- Dinner. Flat bread made of bran flour. Broth based on chicken meat.
- Afternoon tea. A glass of kefir with zero fat content.
- Dinner. Boiled egg. A little mayonnaise according to the shop recipe.
- Day 3
- Breakfast. Tea or coffee. A few pieces of turkey ham. Low-fat cream cheese.
- Dinner. Baked bass with herbs and lemon.
- Afternoon tea. Pink Cheesecake.
- Dinner. Shrimps with herbs. Mimosa Salad ".
- Day 4
- Breakfast. Warm green tea and cheese with low-fat cottage cheese.
- Dinner. Chicken, baked. Zero-fat yogurt.
- Afternoon tea. Sweet cottage cheese and herbal tea.
- Dinner. Chicken breast fried into slices. ლეMlet.
- Day 5
- Breakfast. Coffee or green tea. Oat bran. Zero-fat yogurt.
- Dinner. Cod in mustard sauce.
- Afternoon tea. A small amount of crab sticks.
- Dinner. Tea. Cottage cheese casserole.
- Day 6
- Breakfast. Tea or coffee. ᲨFried eggs. Cream cheese with zero fat content.
- Dinner. Steamed fish. Planting.
- Afternoon tea. Oat bran cake. Green tea.
- Dinner. Salmon soup.
- Day 7
- Breakfast. Tea or coffee. Omelet with door and mint.
- Dinner. Slices of ham. Roasted turkey fillet.
- Afternoon tea. Cakes made from oat bran. Lemonade from ginger and goji berries.
- Dinner. Fried chicken pieces without skin.
ᲛImportant! Do not forget to drink. You can drink water, herbal or green tea or coffee without sugar.
It is permissible to add a little sweetener. It is recommended to drink green coffee, which promotes weight loss. Drink a little sugar-free baking soda, but do not overdo it.
Contraindications
Despite the safety, there are a number of contraindications that should not be ignored.
- Diet can not be followed if you have kidney or liver problems, metabolism, diseases of the digestive system.
- Contraindicated in patients under 18 years of age with gout.
- Prohibited for pregnant and lactating women.
You should undergo a full body examination before starting the diet. Then consult your doctor and find out individual recommendations for a protein diet. And only then, boldly go through all four stages of the famous shop diet.