The diet designed nutritionist Pierre Dukan, today very popular in France. The Dukan diet is quite simple, even if severe, when exact execution of all the rules is very effective. It is recommended that those seeking to lose 10 kg of weight excess and more.
The Dukan diet refers to the category of diets low in carbohydrates and allows, without restriction of quantity of food to quickly lose weight. With this high content in the diet of protein provides the body with the needed energy, and weight loss is due to fat deposits and not muscle mass.
In addition, the system Dukan helps to keep the weight down throughout life.
Benefits of Dukan diet
An unlimited number of foods; no boundary for time of day and number of meals; the basis of the diet – natural products, which makes it safe; the Dukan diet is effective even if your body has already developed resistance "immunity" to different methods of weight loss; a high level of motivation thanks to the quick loss of pounds: every week you can go 3-5 kg; diet ideal for those who love to eat and magic in the kitchen; to comply with can be anywhere: at home, in the office, on the road, in a bar.
Disadvantages of Dukan diet
In the early days can be a feeling of fatigue, fatigue – thus manifests itself the action of the ketone bodies, suppress the appetite, the production that stimulates the Dukan diet; the menu contains an insufficient amount of vitamins and minerals, so during the diet, you need to take renewable vitamins and minerals; to compensate for the lack of fat in the diet is necessary during the cooking use a small amount of vegetable fats; one who does not love to cook, diet, Dukan can quickly get bored.
The phases of the Dukan diet
Dukan diet consists of 4 phases: "the attack" (start), "the cruise" (striping), consolidation, and stabilization. The term of these phases depends on how many pounds of weight that you want to restore.
Each phase of the diet has its own characteristics, but there are some general rules: every day, it is necessary to drink 1,5-2 liters of clean water; every day there are oat bran (in different phases of their number will vary); the diet is necessary to combine with mild nat. charging and walks in the open air (not less than 20 minutes in a first phase, not less than 30 minutes – in each of the next).
Phase 1: the Attack (the beginning)
The menu of the first phase – protein (proteinaceous feed, PP). In this phase, the task of the diet – perform in the body in the cleavage of the adipose tissue. This process can be accompanied by discomfort, dryness of the mouth, the advent of a slight bad breath. These "side effects" they say that the diet has started to operate.
The weight loss in the start-up phase can take 2-6 kg. Duration of the initial stage is determined depending on the weight the beginning diet: 10-20 unnecessary kg – 3-5 days; 20-30 useless kg – 5-7 days; 30 pounds and more than 5-10 days. More than 10 days to follow the step of "attack" and it's unacceptable.
From the diet in the first phase are excluded sugar (but you can use sweetener), most of the variety of meat (duck, goose, rabbit, beef, pork, lamb, veal, lamb).
Approved products can be consumed individually, it is possible to mix): chicken and turkey meat without skin (boiled); lean ham; veal liver, and the kidneys, the language; any fish (boiled, steam, grill); fish; eggs; milk and milk products low-fat, without the addition of sugar and fruit, no more than 800 gr. per day.
Drinks are resolved coffee, herbal tea and traditional tea, diet stake. It is allowed to add to the meal, vinegar, seasonings and spices, garlic and onion, small amount of salt. You can eat a bit of pickled cucumbers, lemon (but do not add to the drinks). It can be consumed in moderate amount of mustard.
Every day you should eat 1,5 table. tablespoons of bran of oats. Compliance with this condition in all the phases of the Dukan diet, it is important for the normal functioning of the intestine and excretion of the degradation products of fats.
Phase 2: "Cruise" (stripe)
For products authorised in the launch phase, are added to the vegetables (raw, cooked, baked, or boiled, at any time and in any quantity). However, to achieve a result important to observe the correct alternation of products.
The duration of this phase depends on how quickly you reach the desired weight. By the number of discharges pounds depends on the alternation of protein and vegetable menu: less than 10 kg: protein (PP) – protein + vegetables (PL) 1 after 1 day, or 3/3, 5/5 (the selected schema alternation, it is possible to change at any time); more than 10 kg: 5/5 days.
Allowed vegetables: cucumbers; tomatoes; radishes; asparagus; spinach; green beans; cabbage; eggplant; celery; zucchini; peppers; beets, carrots. There are beets and carrots in every meal, you need to use a variety of vegetables. To the vegetables add the mushrooms.
The menu each day, there is a need to add 2 the table. tablespoons of bran of oats.
Do not consume food products: potatoes, rice, corn and other cereals, peas, beans, lentils, avocado.
The menu of the second phase of the Dukan diet it is possible to diversify the addition of spices (including chili pepper and adzhika), garlic, pickles, ketchup (1 tbsp), gelatin, starch (1 tablespoon), milk with low-fat cheese with a fat content of not more than 6% (30 gr.), red or white wine (3 table. tablespoons), low-fat whipped cream (1 teaspoon), cocoa low fat (1 tsp), tofu, surimi (crab sticks, not more than 8 pcs per day).
However, these supplements can be consumed only two of product a day. Fish in this stage can be replaced with natural fish canned food, without added oil. You can use the sweetener during the cooking soy sauce.
Phase 3: Consolidation
The task of the third stage of return to the regime of feeding, not giving back the pounds lost. The duration of the phase of fixing depends on the relieved for a period of diet weight: for each lost kg – 10 days of anchoring.
For the daily menu in the fixing phase, suitable: all the products first and the second phase; the fruit except the cherries, grapes and bananas (every day a portion); 2 slices of bread, 40 gr. cheese mature; 2 times a week – based food starches (pasta, potatoes, legumes, rice).
The daily menu, you need to add every day 2.5 the table. tablespoons of bran of oats. In addition, in the third phase of the Dukan diet 2 times a week 1 meal can turn into a "party" and afford everything you want.
Keep in mind that these two days you can not hold the line! 1 day a week (better on Thursday) should be protein (PP).
Phase 4: Stabilization
In the menu in this phase may include everything that you want. His goal – to stabilize the weight as low as possible. It is important to respect 2 rules: every day to eat 3 table. tablespoons of bran oats; 1 day a week to maintain a clean protein diet (PP). Other exceptions, or limits, the final phase of the Dukan diet does not involve. The duration of compliance for the entire life.
Desserts from the book 350 diet recipes Dukan
Meringue
1-2 sachets strawberry sweetener, 10 protein, parchment, 1 teaspoon of lemon juice.
Proteins whisk with the lemon juice to the foam support, add the sweetener. A sac à poche or with a spoon, spread them on a baking sheet, portions of the meringue, bake at a temperature of 200 degrees. Some types of sweetener can burn at this temperature, if that is the case, heat up the oven is not exceeding 180 degrees.
Chocolate cakes
For "the test" – 2 tablespoons of bran oats, a little cocoa (suitable for "Russian" or "label Gold", or any other type without sugar), 200 g of creamy ricotta cheese 0-2% fat, 4-5 egg whites, 1 egg yolk. For cream – 1 package of ricotta cheese, a teaspoon of vanilla, strawberry, and sweetener. For decoration – you can cook them in a previous recipe, the meringue.
To start the whip proteins and add the cocoa, there to pour the bran, and knead the dough. Gradually, without ceasing to stir, we present cocoa, ricotta, and egg yolk. Some people prefer to add the sugar paste, for example, powder of stevia, the other is the cost of cream dessert and decorations". "Pasta," pour in a circular shape, and bake at a temperature of 180 degrees. In the meantime, whip the ricotta for the cream with the sweetener and the vanilla. The last one should be a little bit, otherwise the product may taste bitter. Via the crust has to be fresh, and or cut once a la carte cakes and decorate with cream cheese and meringue, or cut it in half, sandwich the cream and decorate them from above. These recipes are suitable for "Attack". If you are on the "consolidation" or "cruise" cakes you can sandwich, for example, pumpkin jam, to get even more taste interesting.
Pumpkin jam
1 kg of pumpkin, cinnamon, cloves, pressure cooker, 1 lemon (the juice). Pumpkin, cut small and bake in a bain-marie. Grind in a blender, add the lemon juice and spices, cinnamon take the earth.
Muffins
150 g of cottage cheese, 2 tablespoons bran, oatmeal, 4 protein, 2 egg yolks, yeast, or baking powder. Egg yolks with the ricotta, whip egg whites, add the bran, and mix with the ricotta. It can be a bit of salt or add spices that you like. At the end add the baking powder.
Bake in the oven at 150 degrees for about half an hour. If you want to, for the desserts), "opal", the oven in the process of better not to open.
Vanilla ice cream
A glass of skimmed milk, 20 g of gelatin normal, 4 protein, 6 tablets with the brown sugar, 1 teaspoon of vanilla extract. Proteins, beat in a solid foam, can be a bit of salt, for the delay.
They can, however, add the cocoa or cinnamon, if you prefer a chocolate flavor. Sweetener add, in the end, the "break", all trained by him lumps and bubbles. The gelatin in the warm water soaking, heat the milk, add with the fish-glue, and continuing to mix, add 3 tablets with sugar cane. Stir until complete dissolution of the gelatin, but remove from the heat. Turn on again the mixer, and gently, a thin trickle pour in the milk with the gelatin in a protein. Pre-cool before a warm up state for the protein have not closed. Add the vanilla, mix well. If there is an ice machine, leave it for 15 minutes in her, and then decomposed into modules, and send in the freezer, if ice cream no, you just have to choose more of a flat shape, such as bowls, and freeze. The last step requires approximately 3-4 hours, depending on the power of the freezer.
Crepes and pancakes for the dukane
Pumpkin pancakes
150-200 g of pumpkin, 120 ml of milk 2 tablespoons of skimmed milk (if no, okay any isolated protein, even fruit flavors, but then we don't have to take sweetener, he and then there is in the composition of the block), 2-3 tablespoons of bran oats (some substitute 1 tablespoon of rice bran, a tablespoon of corn starch), a little bit of baking soda, slaked lemon juice, a bit of cloves, 4-5 egg whites, 150 g of ricotta cheese.
Boil the pumpkin in water or cook in the steam until tender, then mash with a fork or turn to a puree with the blender. Proteins whisk, add the ricotta, the milk, the new whip, add bran, mix, add the sweetener and powdered milk, then a smoothie of pumpkin, a whip again, and at the end we put the bicarbonate of sodium. Pancakes best in a special crepe maker, which can turn everything upside down, raising the handle. Use a minimum of extra virgin olive oil to grease the molds and bake at medium heat. Cloves you can add to water before cooking the pumpkin, but you can grind in a mortar, mixed with cinnamon and pour in the dough before baking to.
Supportive pancakes
2 courgettes-zucchini, 1 red onion, 2 tablespoons of skimmed milk powder, a little bit of extra virgin olive oil, the spices, mixed vegetables, can and enough salt, 1 egg, a couple of proteins.
Zucchini with onions grated, powdered milk, whisk together with the eggs, stir. The pasta, place on a baking sheet, covered with parchment, spoon, bake at 180 degrees until cooked. Pancakes for each phase of the diet, 2 tablespoons of bran of oats in the soaking water, add 1-2 eggs, beat and quickly fry in a hot pan or the crepe maker. Serve the pancakes with a salmon, trout or ricotta cheese, a little veil of sweetener.
Brassicaceae pancakes
1 kg of cauliflower, 1 cup of bran 1 cup of yogurt, 3 eggs, a little bit of baking soda, 1 onion, 2-3 tablespoons of skim milk.
Cabbage boil until tender, drain the water, chop the vegetables in a blender. The follicle grate, and connect with the cabbage, pour in the yogurt, bran, beat the eggs, mix the bran, yoghurt, eggs, a smoothie of kale, a little salt and leave for 10 minutes in a bowl. Then add the baking soda and skimmed milk powder, mix well, cook on a hot frying pan, pouring on it the 1-2 tablespoons a time.
You can bake the potatoes fried and baked, in this case, a baking pan, non-irrigated oil and cover with parchment or baking paper.
Cakes of cheese
1 teaspoon of cocoa, 1 glass of low-fat yogurt with no fillers, a sweetener, powder, pack of ricotta cheese, 4 protein, 1 egg, 2 tablespoons of bran, vanillin.
Ricotta cheese, protein, eggs, and pre-wet in the water of bran, oats make the dough for the cakes of cheese, quickly fry on both sides in a teflon frying pan, we move to a baking sheet, covered with parchment for cooking, and cook for about 10 minutes. Yogurt mix with cocoa powder and sweetener, feed the ricotta with the sauce.