World famous Professor Doukhan received, creating a unique system of power – the Dukan diet. Developed daily menu allows you to see the first result after a short period of time. Table with ready-made recipes for every day make diet clear and correct.
What is the system of Dukan
All occurs in 4 stages, the duration of which is determined individually. Thanks protein the attack of the first stage, the body accelerates the metabolism and triggers the process of destruction of fat mass.
Diet does not involve starvation. The author's diet is believed that the body needs proteins, which make up its Foundation. And the carbs and fats fall under the restrictions that must be followed for more than 3 months.
Principles of Dukan
The principles which form the basis of diet regimen pills that are mandatory throughout the diet and performed daily:
- Building diet according to the scale of power;
- Water — 1.5 l;
- Bran oats — 4 tbsp (to drink water);
- Walking — 30 minutes daily;
- Vitamin preparations.
Advantages over other diets
Diet has a number of advantages:
- No need for fasting because protein foods you can eat always.
- An immediate result.
- You will lose weight quickly.
- Decreases body fat without harming muscle mass.
- Hair and nails grow stronger and grow better.
- The result is easily held, thanks to the recommendations of professionals.
The shortcomings of the system
Still there are some drawbacks:
- Not forbidden liberties in the volume and frequency of food intake.
- Eating protein in excess can be fraught with problems with certain organs.
- The absolute exclusion of fat and carbohydrates.
How long does the diet
The duration of each stage of the diet is directly proportional to the weight desired for dropping.
So, for example, to lose 10 kg, the first stage will take place in 3 days, respectively, and the second in 50 days, and the third will take up to 100 days. As weight gain increases and the period of each stage.
The body mass index (BMI) is the main assessment of the level or presence of excess weight in the body. Experts say that correctly calculated the BMI as the basis of success in the subsequent process of weight loss.
The figure in the Dukan diet goes well with a curve of the variations in weight change in the last six months. Daily menu, in turn, implies an adjustment of the excess weight.
The preparatory phase
First you need to limit salt and sugar in your diet. This will reduce the stress during their complete elimination at the first stage. Nutritionists advise to take white bread and pastry. They can be easily replaced by other products.
An important component is the water, which lie close analysis. Coffee, soda should be excluded, replacing them with plain water or natural teas. After the preparatory stage, and thoroughly strengthened my knowledge in the power system, you need to clean your body.
Stage 1 "Attack"
Starting stage of the diet Ducane adequately to the rapid development of the title.
The menu for each day is provided the use of protein products (see table below). Removed restrictions on their volumes of use. A veto is imposed on the fats and carbohydrates.
The permitted number of products:
- Sugar substitutes;
- Milk powder 1,5 % — 4 tbsp;
- Cocoa – not higher than 14% fat, 1 tsp;
- Starch – 1 tbsp;
- Flavours food;
- Wheat bran – 1 tbsp;
- Leavening agent;
- The lemon in the seasoning;
- Bouillon cubes with no fat;
- Salt – 0.5 tsp a day;
That's what should never be on the table:
- Dairy products 1.5 % fat;
- Baking and sweets;
- Breads from the flour.
Sample menu for each day of the week. Table
It is most convenient to form the feed table (see below), which clearly cover the entire week's worth of rations.
Within the diet there are rules of writing a menu for each day:
- Bran – 1-2 tbsp
- From 1.5 liters of fluid a day.
- The optimal method of cooking food without using oils.
- Only used valid products!
- Minimizing salt, spices and sweetener.
Recipes for phase
The following are examples of dishes available products
- Minced meat (chicken or rabbit) — 1.5 kg;
- Egg – 2 PCs.;
- Bran – 2 tbsp;
- Salt, spices.
Slightly salted seasoned meat to form into flattened balls. Dip in eggs and roll in the bran and fry without oil. As an alternative you can use a slow cooker, on the mode "Stewing".
- Fish (preferably red) – 200 g;
- Egg – 2 PCs.;
- Soy sauce – 50-70 g;
- Salt (for fish when boiling).
Boiled ingredients to cut. Mix and add the greens, soy sauce.
- Fillet (chicken) – 1 piece.
- Soy sauce – 50 g;
- Egg – 1 PC.;
In boiling water to put cut fillet and sauce. Cook the meat, pour the beaten raw egg, while constantly stirring. Next, turn off the stove and add parsley. To insist 1 hour.
Roll an omelet
- Skimmed milk – 1 tbsp.;
- Egg – 1 PC.;
- Oat bran – 2 tbsp
- Meat or fish for the filling.
Crack the egg and milk, add bran. Bake the omelette, turning. Omelet wrap in the filling. Serve with sauce.
Cheesecakes "at the Park"
- Low-fat cottage cheese – 250 g;
- Egg – 2 PCs.;
- Bran – 1/2 Cup
- Sweetener and salt to taste.
Eggs, cheese and bran kneaded into the dough. To taste add sweetener, salt and vanilla.
Stage 2 Cruise (Alternating)
To replace pure protein days, comes the phase of alternating them with the vegetables. Vegetables are rich in fiber, therefore, not limited in quantity.
|Cereals||Oat bran – 4 tablespoons|
|Vegetables||Everything except the starchy.|
|Mushrooms||Mushrooms, boiled or baked.|
|Herbs and spices||There are no restrictions.|
|Dairy products||Low-fat milk. Cottage cheese and processed cheeses.|
|Seafood and fish||The fish of the sea and river. Seafood: squid, shrimp, mussels, crab, caviar, shellfish, oysters, octopus.|
|Meat products||Dietary types of meat. The by-products.|
Banned in the second phase, fall the following products:
- Products with high starch content;
- Pasta and cereals;
- And black olives;
- Beans (not green);
- Fruits: bananas and avocado.
Recipes for phase
Green broccoli Soup
200-300 g of broccoli cooked in chicken broth. Add salt and soy sauce to taste. Beat with a blender. Serve with mushrooms or fish.
Pancakes made from oat bran
To knead the dough from 250 g of skim milk, 4 tbsp. of Bran and 1 quail egg. Cook in a pan with minimal oil.
Chicken cutlets with mushrooms
Mix 250g chicken mince, 100g finely chopped mushrooms and 1 egg. To form a flat oval. Cook steamed or in a slow cooker mode ("quenching"). Can be served with soy sauce.
Step 3 Consolidation (Consolidation)
This stage is characterized by a focus on the conservation of the previously achieved results. The weight won't leave.
The diet is becoming more diverse. Dominated by protein — vegetable days. And allowed 1 holiday meal in a week as preparation for the diet.
A list of products acceptable for human consumption, is expanding:
- Juices – 1 tbsp. fresh;
- Vegetable oil – 1 tbsp;
- Pasta and grains: oat bran every day; rice, wheat or pasta once a week;
- Vegetables: all the same as in the previous stage. Baked potato 1 time a week;
- Mushrooms: any boiled or baked;
- Herbs and spices: (see phase Alternation), marjoram;
- Fruits and dried fruits: raisins, prunes, apricots, apples, plums, pears, apricots, etc.;
- Dairy: only low fat. Cheese (not solid);
- Seafood and fish (see the phase of "Alternation");
- Meat products (see phase Alternation).
Among the dangerous products remain those that are common to all stages, and in particular: bananas, dates, mangoes and figs. You can not eat mould cheese, soft cheese or goat cheese, over 40 % fat.
Recipes for phase
The curd from apples
In cottage cheese (300 g), add sliced apples. Add whole wheat flour (50 g).
To mix and create flat cakes. Bake in a slow cooker or in a pan without adding oil.
Vegetable soup with meatballs
In boiling water or chicken broth add the diced vegetables (potatoes, carrots, broccoli, onions, celery). Shape the Turkey mince and eggs meatballs. Add to soup and cook until tender.
For steam cutlets, you will need 300 g chicken fillet. Cut into cubes and add 1 egg, 3 tbsp whole-grain flour. To form patties and cook steamed until cooked.
Phase 4 "Stabilization"
The essence of the last stage is to ensure a smooth transition to the new diet.
So for a long time to keep the results, you need to remember recommendations:
- Involve one day of protein supplementation according to the rules of the first stage;
- Lean meats, poultry and fish, no starchy vegetables and fruits, hard cheeses that do not contain high fat dairy products;
- A minimum of salt and sugar.
- Only 2 times during the week you can eat starches and pasta.
- A lot of water and bran.
You can eat almost all foods. Only always, one should always remember the rules, which is already securely entrenched in consciousness.
Should not be in abundance to include starchy and sweet food in your diet even after this diet.
Sample menu for each day of the week
|1st||Cheesecake with jam, coffee||Soup vegetable, chicken||Steam fish, yogurt|
|2nd||Yogurt with strawberries, tea||Beef steak and vegetable garnish||Buckwheat porridge with chicken breast|
|3rd||Sandwiches (cheese and ham), coffee||Soup, fish, salad||Roast (lean pork)|
|4th (protein)||Cottage cheese with dried fruit, tea||Chicken chops on the grill||Baked battered fish and vegetable slicing|
|5th||Semolina, yogurt||Steam cutlets with fresh vegetables||Spaghetti in soy sauce with cauliflower|
|6th||Cheese casserole with minced meat (beef), chicory drink||Vegetable soup with meat||Salad with boiled vegetables and seafood|
|7th||Rice porridge and fruit, tea||Lasagna with vegetables and beef||Salad vegetables, yogurt|
Recipes for phase
Lasagna with vegetables and beef
You will need the sheets for lasagna and stuffing. Place two layers of leaves, the minced meat with tomato sauce and broccoli. Well lubricated with mayonnaise and grated cheese.
Optionally, you can add other vegetables. For example, cauliflower or zucchini. Bake in the oven until cooked.
Casserole with cheese and sausage
To shift the beaten eggs (3 pieces) with grated cheese and sliced sausage. The basis for casseroles you can take pasta. Mix everything and bake in multivarka in the "baking".
More recipes Pierre Dukan
Puff mushroom salad (for 3rd stage)
- Marinated mushrooms;
- Boiled eggs;
- Du mayonnaise.
Separately slice and fry the onions, mushrooms, carrots. Grate whites and yolks separately on a large grater. Mix mayonnaise with garlic. Assemble the salad in layers: onions, mushrooms, carrots, egg whites, egg yolks. All layers, except the top, fluff with mayonnaise.
Beef-Vietnamese (for 2nd stage)
- beef steak – 350 g;
- the soy and oyster sauce – 30 g;
- garlic – 4 cloves;
- ginger – 1piece;
- pepper and cilantro to taste.
Cilantro needs to be cut, and grate the ginger. Marinate for 30 minutes, beef in oyster and soy sauce with pepper, coriander and ginger. The meat is fried with the garlic until tender on high heat.
Oat biscuits Dukan (for 1st stage)
- egg – 4 PCs.;
- wheat bran – 2 tbsp;
- oat bran 4 tbsp;
- liquid sweetener – 0.5 tsp.;
- vanilla flavor – 20 drops.
Proteins separated from the yolks, mix bran, flavoring, and sweetener. Preheat the oven to 180 degrees. Beaten egg whites combine with the yolks. Bake for 20 min.
Chicken salad and mushrooms (4 th stage)
- chicken quarters – 4 PCs.;
- mushrooms – 350 gr.;
- mustard – 2 tbsp;
- low fat yogurt — 250 gr.;
- apples – 3 PCs.;
- cilantro (or other herbs);
Finely chop the boiled meat. Chop and stew the mushrooms. Mixed yogurt and mustard, add to salad. Sprinkle with herbs.
Weight monitoring and what to do if the weight does not go away
At certain times weight can stop leave. This may be due to the fact that some vegetables retain water in the body. Need to reduce salt consumption. And at the same time, water scarcity can affect metabolism, leading to the delay weight.
You need to stick to the drinking regime. Do not abuse a valid products. No need to starve, it will slow down the metabolism. To adhere to the mandatory regime of activity.
Breakdown on the diet
Is the following days after violation of the diet, to do again the protein according to the table from the daily menu. Because the body needs 1-2 days to resume the process of weight reduction.
Helpful advice of dieticians for losing weight on the Dukan diet
- For a snack — only protein foods.
- White flour and sugar are banned.
- More water, teas, infusions and decoctions.
- The use of vitamin complexes.
- Natural vegetables and fruits.
Despite the effectiveness and balance of the diet there are a number of contraindications:
- Kidney disease.
- The vascular dysfunction.
- Problems with the heart.
- Diseases of the gastrointestinal tract.
- Diseases of the liver.