The famous energy system developed by French Nourishing Pierre Dukan has become one of the most popular diets in the world.The essence of the Dukan diet is a sharp decrease in carbohydrates, which forces the body to actively spend calories.
The essence of the diet diet
The advantage of Pierre Dukan's diet to others is that he does not order calories and maintain a diet.Dukan does not limit even while eating.The most important thing is to withstand the four stages of the diet.In two origins, weight loss, in the final - fixation and smooth exit from the diet.
Mandatory element - Involving oat bran in the diet, which creates a saturation sensation and promotes metabolism.Dr. Dukan also recommends that he is also considered a physical exercise day for 20-30 minutes, as well as the usual walk.
Dukan diet stages
1. Attack
At this point, the body quickly removes extra pounds.According to recognition, the attack is the most difficult time, with later stages they can withstand much easier.The essence of the attack is not hunger: there is a set of strictly defined products, which distinguishes the high protein content, which allows weight loss without losing muscle mass.
The scene lasts from 2 to 7 days.The list of allowed products has more than 70 items and do not forget the bran!
2. The alternative
At this point, carbohydrates are added to the menu.But that does not mean that it is time to celebrate victory with your favorite cakes.Pierre Dukan recommends carbohydrates from vegetables: You can eat from any other starch.
The alternative implies that they are replaced by pure protein and protein vegetarian days.The duration of the stage is calculated by the formula: 7 days extra kilogram weight.
3. Fixation
A very important stage that avoids the return of lost kilograms.The menu should be gradually expanded, but observe one sacred protein day a week.Multiply the number of lost pounds to ten - so many consolidation will continue.
4. Stabilization
Finally, you can return to the usual menu.There are only three restrictions: clear protein day once a week, 20 minutes of physical activity and three tablespoons of oatmeal reduction per day.According to Pierre Dukan, these rules, according to Pierre Dukan, are insured by the return of lost weight.
Dukan diet recipes
Attack: Bread on Dukan
150 g of soft curd
2 -3 eggs
4 tablespoons
4 tablespoons of gluten
1 tablespoon of oil
1 teaspoon of baking powder
Mix all ingredients, create bread and bake in the oven until cooked at 180 degrees.
Alternative: Spicy eggplant salad
2 - 3 eggplant
1 red onion
400 -500 g of tomatoes
Parsley bouquet
2 tablespoons of apple cider vinegar
0.5 teaspoon of salt
1 tablespoon of sugar substitutes
Garlic
1 tablespoon of vegetable oil
Black pepper
We drink eggplant in several places with a fork and cook in the oven at 180 degrees for 30 and minus 40 minutes.
We cut the onions in half rings, add the scrotor, salt and apple cider vinegar.Pour a glass of boiling water and leave in this marinade.
When the eggplant is ready, we clean them from the skin and cut them with large cubes.Add chopped tomatoes and finely chopped parsley.
We pour water from the onions and add salad.We have a seasonal salad with a tablespoon of vegetable oil.
Clear Protein Day: Filled Squid
Squid's 6 frames
1 onion
4 boiled eggs
8 crab stick
100 g of champion
Salt, pepper to taste
Turn on the mushrooms and onions until boiled, wrap in a bowl, add chopped sticks and eggs.Salt, pepper, mix everything.We fill the cleaned and washed squids as a result of minced meat obtained, mounting the edges with the tip of the tooth.
We put in shape, pour the milk in which we produce salt, pepper, dill.The milk should be half close.We put the form in the oven, cook for 180 degrees for 10 minutes.Then we cook the squid and send it to the oven for another 10 minutes.
Allowed Products Table for Ducan Diet
Meat:
Beef fillets, beef tongue, beef cut, steak, rabbit, game, veal liver, veal buds, stroke, low hamside skin, bastard.
Birds:
Chicken, turkey, kesard, ham from turkey, chicken ham, quail, chicken liver.
Fish:
Code, heck, chamber, dorada, kefal, flowner, seabed, peaks, petasa, salmon, crab, tuna, mackerel, sardine, slope, bourbon, carp, backpack, trout, herring, herring.
Seafood:
Squid, crab, trumpeter, sea scallop, shrimp, lobster, karakatitsa, sea snail, owsers, sea hedgehogs, mussels.
Plant protein:
Oat bran, tofu.
Dairy products:
Little curd, low yogurt without sugar, low milk, low -fat melted cheese, kefir.
Eggs:
Chicken, quail.
Vegetables (starting from the alternative stage):
Cucumbers, tomatoes, radishes, eggplant, artishok, lettuce, carrots, onions, onions, colrab, cabbage, zucchini, broccoli, brucello cabbage, rhubarb, pumpkin, spinive, green beans, chicory, pepper, pepper, pepper, pepper, pepper, pepper, pepper, chan.
Who is contraindicated in the Dukan diet?
Like any energy limit, the Dukan diet has contraindications.
You don't really have to observe the Pierre Dukan diet if you have hypertension, kidney disease or gastrointestinal tract, atherosclerosis.In any case, consult your doctor before starting a diet.You are unlikely to be friends with the Dukan diet if you follow a strict vegetarian diet.
It is best to give up on a diet if you have a tendency for depression, allergies or diabetes, menstrual disorders.
What to do if you break your diet?
If you break Pierre Dukan's recommendations, try to make clear protein for the next two days and limit the use of salt.Make sure you follow the drink regimen (about 2 liters of water per day) to prevent fluid retention in the body.Don't worry!Make sure you have enough sleep and go through the fresh air.
What is the risk of a Dukan diet?
Diet Pierre Dukan was unable to avoid criticism.Like other protein diets, some physicians believe that the risk of heart, liver and kidney disease may increase, the delays in metabolism, and increased cholesterol.Repeated Dukan's diet appeared as one of the most dangerous.Note: Before you decide to observe the Duukan diet, consult your doctor!