For several tens of years, the Dukan diet is one of the most popular in the world. And it all started with the fact that in the mid-70's French physician pierre Dukan diagnosed with the next come to him of a patient to obesity. In this disease were treated by the consumption of low-calorie products in very modest amounts. Dukan decided to invent a different system of power, which would not only help people get rid of excess weight without the constant feeling of hunger, but in the future, without effort, to maintain a good figure.
Pierre Dukan has been working on its system for several decades, continually improving. In the year 2000 was published the book "I do not know to lose weight", which immediately became a best seller translated into dozens of languages and published in forty countries around the world. The Dukan diet, which is often referred to as ketogenic diet. Its principle consists in that, of those excluded from the diet the carbohydrates, so that the human body is forced to spend the reserves of stored fat by extracting energy from it. However, in the first time you deplete the glycogen stores of the liver and only then begins the process of national liberation of ketone bodies, is manifested ketosis – adaptive a reaction, formed in the process of evolution.
The Dukan diet is safe and effective for people with a healthy pancreas.
Phases of the Dukan diet
The ketogenic diet consists of four stages (sometimes in place of the word "phase", the supporters of the diet used the word "phase"). The first two of them focus on the reduction of body mass through fat-burning, and the second in the stabilization of the weight and maintenance performed / the.
Step # 1. The attack
In this stage we get the first results of weight loss. To start the process, help more than seventy types of food with protein.
Step no. 2. The rotation.
Meat products added 28 vegetables, while the diet is now based on the alternation of protein and protein-vegetable days.
Step # 3. Fixation.
Stage consists in the stabilization of the weight. In the diet little by little, add the products of high energy density. To avoid the effects, when the withdrawal pounds come back and bring "friends", help to the protein of days.
Step no. 4. Stabilization.
This stage the people who want to keep found with the help of the Dukan diet the figure slim, should last a lifetime. It is assumed the fulfilment of all the three simple rules:
- The consumption of three tablespoons of oat bran each day.
- As a minimum twenty minutes of hiking, and the renunciation of the use of the elevators.
- The need for a protein day once a week.
The basic principles of the diet
Decreasing the amount of calories to a good result will never lead to! – as has been repeatedly stated, the author of the diet. He explained his point of view, the fact that, once a person returns to the regular diet, the weight comes back again. That is why Dukan developed the diet, when the body first burns the excess fat, and then don't leave your accumulate.
Hunger is not the problem. This principle is especially I like the fact that it has managed to experiment with small portions in other diets. Pierre Dukan prohibits limiting the amount of products.
The choice is huge. Even the most sophisticated gourmet is in the list of foods that he is perfect. If you have decided to try this diet, to you should always be on the table of what you can say. It is around a hundred products, of which 72 correspond to the category of protein, and 28 – vegetables. And as to which of them to choose, and as often is his face.
Total cleaning. Before you start the diet it is recommended to get rid of all the products, which are not included in the allowed list. Remove the eye of sugar, bread and sweets, throw the garbage cereals, and pasta, clean the fridge for the mayonnaise, ketchup and sauces, forget cheese and sausages, of which of no use. If the eyes are not will be prohibited, and of these sought after "extras", is to sit on this diet will be much easier.
The saved are required. It is unlikely that there is a person who will eat the oat bran with the pleasure. But, unfortunately, no this product does not pass. The oat bran should be on the menu every day, because:
- help him to feel the sensation of satiety;
- clean the intestine of slags;
- helping to remove the remains of food.
The movement is life! Don't worry, the Dukan diet does not you will have hours and hours of sweating in the tub, punish yourself sad of the swimming of the track, in the pool or throwing the leg behind your ear in the most important classes of yoga. Physical load when this method of slimming is very moderate, but it is mandatory. Daily 20-minute walk to speed up the metabolism, which will make the fat split faster, keep the muscles in good shape. If you feel that this time is not enough for you, you can gradually increase the duration. It is important that the physical activity that brought her joy. During the third phase of the diet can be added to the morning exercises or a lightweight complex of exercises for the more "problematic" areas of the body.
Vitamins are necessary. To reduce the stress of the modification of diet and a little to support the body, it is necessary to take vitamins on a regular basis. As well as in the attack phase of the fruits and vegetables completely excluded, it is time to start drinking a multivitamin, but it is strictly specified in the packaging of dose.
Advantages and disadvantages of the Dukan diet
Disadvantages:
The Dukan diet is contraindicated for people with gastritis, ulcer and other diseases of the stomach.
- In the early days of the diet of people tend to feel the decrease of the strength. Fatigue is a reaction of the organism to the poor diet and increased physical activity, because all of the diet is not planned. The apathy and lack of desire, once more get off the couch – a psychological manifestation pure of physiological processes: in the body has increased the number of ketone bodies, reduced the amount of vitamins.
- If you don't like cooking, then, a limited number of products and the almost total lack of supplements, you will reflect on the need of the diet, and it can even make you move away from it at all.
- The selection of foods allowed for people with allergies or intolerance individual may become an issue, therefore, before you start a diet it is best to consult with your doctor.
- If you are sweet, then the decision to resign as favorite desserts, you can lead to depression. But this is nothing more than a trick of the brain. It is important to configure the same as that of the sweets and refuses to time, and after you reach your ideal weight times will still be able to enjoy a small number of ice-cream or chocolate.
Advantages:
- You can choose the favourite products from the list of tools, decides when and in what quantity there is.
- The Dukan diet is always a guaranteed result, in case you can comply with all the rules and requirements to exclude the failures.
- Fast and firm the results of the first, "attack", of the stage.
- The diet is easy to follow, both at home and at work. Even a hearty breakfast buffet in the town to brighten up too much of the permitted dishes.
Attack phase: the menu of the week
The most difficult thing as in the physiological and the psychological, the sense is the first phase of the diet – attack phase, the duration is not more than ten days, if there is a large amount of excess weight, not more than five days for those who need to lose a few kilos.
Permitted products:
- the meat (beef, beef, equine, rabbit);
- offal (tongue, heart, liver, kidney);
- fish (cooked, braised, smoked, as well as canned fish, oil);
- seafood (without the restrictions of the species);
- ham (fat content not more than 4 per cent);
- the meat of poultry without the skin (with the exception of the goose and of the plot);
- eggs (the protein can be, without limitations, the egg yolks – only in small amount, especially if the high cholesterol level in the blood);
- the fermented dairy products (low fat cottage cheese, milk, yogurt without chunks of fruit, yoghurt, ryazhenka);
- the oat bran in the average amount of spoons (you can add yogurt or cook them in the pellet);
- at least 1.5 liters of clean water every day;
- tea, coffee (natural, soluble drinks with chicory coffee), the decoctions of herbs, soda water category Lite;
- the spices and seasonings (salt in moderate amounts, tomato paste, onion, garlic, basil, cilantro, fennel, parsley).
If you don't want to invent new dishes and find recipes, use the following menu for the week.
Monday
- Breakfast: omelet of three eggs with the milk.
- Lunch: soup-puree of chicken, mint tea with bread and oat bran.
- Snack: kefir, lemon cake.
- Dinner: baked in the oven, mackerel, kefir.
Tuesday
- Breakfast: oat milk oat bran, a cup of coffee.
- Lunch: veal chops, chamomile tea.
- Snack: cooked shellfish.
- Dinner: baked in the oven the chunks of turkey, yogurt.
Wednesday
- Breakfast: eggs cooked with vegetables, a cup of coffee.
- Lunch: steam chicken cakes, bread, bran, green tea.
- Snack: rich, cooked in the oven.
- Dinner: omelet roll, in which is wrapped a red fish.
Thursday
- Breakfast: sandwich (bread of bran + ham), the coffee beverage.
- Lunch: the ear, the eggs cooked with onion, ginger tea.
- Snack: smoothie with a sugar substitute proteins, the colosseum covered with lemon juice.
- Dinner: baked in the sleeve of fish, broth, fruit of rosa mosqueta.
Friday
- Breakfast: beef, fried potatoes, black tea.
- Lunch: baked in foil chicken, green tea.
- Snack: pancakes bran, kefir.
- Dinner: fish salad, mint tea.
Saturday
- Breakfast: scrambled eggs with meat or ham, a cup of coffee.
- Lunch: steak, black tea with lemon.
- Snack: tortilla, oat bran, flavored yogurt.
- Dinner: omelette with onions and seafood, green tea.
Sunday
- Breakfast: eggs with green and garlic, a cup of coffee.
- Lunch: stew, tomato pasta, chicken breast, chamomile tea.
- Snack: porridge of oatmeal with the addition of vanilla.
- Dinner: fish with a selection of cold meats, cheese and kefir.
Recipes for the attack phase
Aromatic mackerel baked in the oven
To prepare this dish you will need:
- carcass mackerel;
- lemon
- herbs (parsley, dill, cilantro);
- salt;
- black pepper.
- baking sheet.
Rinse the mackerel under cold water, separating the head, clean the channel of the viscera, again rinse under the tap, put in a paper towel to remove excess water. Within A few minutes of starting the belly of the fish is green, sprinkle inside and outside of lemon juice. Add salt and pepper to taste. Place the mackerel on aluminum foil, so as not to get cracks, which might escape the juice. Place the product in heated up to 180 degrees in the oven and cook for 20-25 minutes.
A simple recipe the cheesecake
Ingredients needed:
- 1 bunch of soup cottage cheese;
- 1 egg;
- 4 tablespoons of water;
- 2 tablespoons of flax seeds;
- 2 tablespoons of corn starch;
- saharozamenitel;
- vanilla;
- a pinch of salt.
With the help of a blender or coffee grinder to crush the seeds of flax, to obtain the flour. Mix all the ingredients. To the processing of the homogeneous mass to form rico. Place them in molds for baking or aluminum foil on the grill. Ramekins or aluminum foil pre-lubricate a small amount of vegetable oil. Place in the oven for 20 minutes at 190 degrees. Especially tasty hot rico or yogurt, lean cream is sour.